Discovering Resources for Your Fitness Pre-made Workout Day Discovering Resources for Your Fitness

Expectations Choose a pre-set workout to complete during class Start with a 5-7 minute warm up No heart rate monitors necessary for class You should complete a different workout on each of these days to gain a variety of experiences Once you select a workout you must complete it- no switching halfway through class (choose wisely)

Resource Ideas Pinterest Popsugar Fitness HASFit Fitness Blender Apps: Workout Trainer, Sworkit, Daily Workouts...

RATE OF PERCEIVED EXERTION SCALE MEASURES THE INTENSITY OF YOUR WORKOUT SUBJECTIVE MEASUREMENT BUT OFTEN GIVES YOU AN IDEA OF WHERE YOUR HEART RATE MIGHT BE DIFFERENT WORKOUTS WILL BE DIFFERENT RATINGS IT’S IMPORTANT TO VARY THE INTENSITY OF YOUR WORKOUTS EFFORT CAN OFTEN FACTOR INTO RPE

RATE HOW YOU FELT AFTER THE WORKOUT AT THE END OF EACH PREMADE WORKOUT DAY, FILL OUT THE EXIT SLIP

Observing How Your Heart Responds to Working Out Heart Rate Day Observing How Your Heart Responds to Working Out

Do now… Get a folder: Write your name and days/period you have PE on the tab Then go to: https://goo.gl/NzH8cr

Target Heart Rate 220-age = ________ (Max Heart Rate) Max HR X .70 = ______ (low range) Max HR X .85 = ______ (high range)

ON FOLDER: My zone is _____ - _____

Expectations Get your assigned Heart Rate Monitor Make sure it is showing up on the screen Record your starting HR as you enter class Record your HR after your warm up Every 8 minutes you will be asked to check your HR and record it on your paper

Record Your Workout Day Developing Your Own Way to Track Your Work

Expectations Using a pencil and paper record your workout. Don’t forget to put your name on the paper Always warm up at the start of class (record your warm up)

Required components Cardio: equipment used, time and distance Muscular Strength/Endurance: name of exercise, weight (or time), repetitions and sets

Testing and Refining Your Personal Fitness Goals Goal Day Testing and Refining Your Personal Fitness Goals

Goal Day: - Test your goals - Reevaluate your goals - Rewrite met goals or edit old goals - Have PE teacher initial your new information

A goal is Specific, Measurable, Attainable, Realistic & Timely GOAL: Run 2 miles under 20 minutes What component of fitness does this goal address? (circle one) Cardiovascular Endurance Muscular Strength Muscular Endurance Body Composition Test your goal & write your result Create a new goal / Rewrite your old goal / Keep same goal TI 2 miles in 24 minutes 2 miles in 18 minutes Date: 2/10/17 Run 2 miles in 20 minutes Run 3 miles in 30 minutes Date:

TODAY: 3 goal sheets- write 1 goal at the top of each Choose one goal to “test” Evaluate results: write new goal/ adjust goal/ or keep the same goal Get teacher initials after test Rest of the period is a workout of your choice