Coach Brenda Hill-Gilmore Personal Fitness and Weight Training Instructor Office Hours: 8:00-9:00 am Phone Number: Personal Fitness is a 9 weeks course. This course is required for graduation and will implement the concept of cardiovascular endurance, muscular strength and endurance, flexibility, exercise and weight control. Students will participate in activities such as jogging/running, flexibility exercises, fitness walking, strength training and fitness testing. Students are expected to jog a mile with out stopping at the end of the 9 weeks. What do I need for class: 1.Shorts and Sweats 2.Tennis shoes 3.Mat or large towel 4.Water bottle Dress Code: Students are required to dress out every day. Students may wear athletic shorts, sweat pants, t-shirts and tennis shoes of an appropriate style. No spandex shorts, hats, wave caps, bandanas, platform shoes, sandals or flip flops area allowed. Female wearing cheerleading shorts MUST WEAR SPANDEX underneath their shorts. Behavior/Consequences: Student behavior in Physical Education is an important issue. Safety is our 1 st priority. As a result, it is essential every student adhere to gym rules and regulations at ALL times. Consequences for noncompliant behavior may include but not be limited to the following. Verbal warning, conditioning, absence or not dressing out from activities (sitting out and a zero) & referral. Students who do not dress out are not allowed to make up work. Attendance/Tardy Policy: Please see the GHS Student Handbook for details regarding the policy. Please refer questions to your Academy Principal. Students have two days to make up a day missed. Grading Policy: Test: 35% Daily Dress/Participation45% Exam20% Tardy to class: Be on Time: Students who are tardy four times to class will be assigned lunch detention upon your fourth tardy.

Miscellaneous: No cell phones or electronic devices will be allowed in class. Student may use a cell phone before or after school and during their respective lunches. Cell phones taken up may be retrieved in the front office by a parent or guardian. Please lock up any electronics in your locker, GHS is not responsible for items stolen. If you need to use the phones, I will give you a pass to the office to call home, do not use your phone. Phones taken up can be retrieved from the 2 nd floor office at the end of the day. Other: Do you have asthma? __________, if yes, please bring your inhaler with you everyday. If you could, bring an extra one to be kept in my office. Have you had surgery? ____________. If yes, when _______________. Are you currently doing rehab? _________. Do you have any physical limitations that I need to know about? ______ If yes, what? Brief explanation, _____________________________________________________________________________________ _____________________________________________________________________________________, please bring a doctors note explaining your limitations. I _____________________________________ have read and understand the Personal Fitness Syllabus for class. (Print Parent/Guardian Name) Student Signature_______________________________________________________ Parent/Guardian Signature________________________________________________ Parent/Guardian Address:_________________________________________________ Parent/Guardian contact information: ____________________________________________ Improving our HEATLH AND MIND one step at a time…

Coach Hill-Gilmore Emergency Lesson Plans Personal Fitness Old Gym MondayTuesdayWednesdayThursdayFriday Roll Call Warm up Stretch AB’s 100 Push ups 3 x 5 Roll Call Warm up Stretch Roll Call Warm up Stretch Roll Call Warm up Stretch Roll Call Warm up Stretch Track: Student will walk the curves and jog the straights. 8 laps Stretch Weight Training Stretch Track: Walk for 45 minutes Stretch Weight Training Mile Run Activity Day, Basketball, Volleyball, Soccer etc. No sitting down…

Coach Brenda Hill-Gilmore Tuesday and Thursday: Weight Training for personal Fitness Dumb Bell Work out: Groups of 2 1.Bench Dumb Bell Press 3 x 10 2.Dumb Bell Squats3 x 10 3.Dumb Bell Shoulder Press3 x 10 4.Step Up on Bench2 x 10 5.Chin Up 2 x 5 6.Dumb Bell Lunge WalkDown and Back ABS: 25 Crunches 20 In Outs 20 Russian twist w/ 10 pound weight 10Fifer Scissors 15 Right foot over your left knee, left elbow to your right knee; switch and repeat.

Coach Brenda Hill-Gilmore Personal Fitness Pre-Test Student Name AgeHt.Wt.% of body fat Push ups Sit ups Pull Ups Broad JumpVertical JumpMile Run

Coach Brenda Hill-Gilmore Weight Training Pre-Season Test Fall 2011 SStudent NameAge Ht. Wt.Body Fat % Mile run Bench Press Max Squat Max Hang Clean Max

Coach B Circuit Training: 4 to 5 Sets 3 minute recovery period Circuit Training: 30 Seconds 1.Blurpee into Shoulder Press 2.Icky shuffle using a 45% 3.(10) Hurdles –Hip Flexors right leg, left leg and both 4.Medicine ball toss 5.Medicine ball throws w/ partner 6.Mountain Climber Equipment needed: Medicine Ball, Hurdles Circuit Training: 30 Seconds 1.Box Jumps 2.Push Ups with feet on medicine Ball 3.Tuck Jumps 4.Russian Twist 5.Jump rope 6.Split Jumps Equipment needed: Boxes, Medicine Ball, Jump Rope

Coach B Get Lean Fire Drill 1.Walking lunge1 minute 2.Straight legs kicks2 minutes 3.Slide and glide1 minute 4.Back Pedal1 minute 5.Alternating medicine ball push ups1 minute 6.Squat arm curls2 minutes 7.Ski jumps30 seconds 8.Split jumps30 seconds 9.Plank30 seconds 10.2 feet lateral hops1 minute 11.Russian Twist1 minute 12.Froggers30 seconds 13.Tuck Jumps30 seconds 14.Bicycles1 minute 15.Alternating Medicine ball push ups1 minute 16.Squat arm curls2 minutes 17.Ski jumps1 minutes 18.Squat jumps30 seconds 19.Split jumps1 minute 20.Plank30 seconds Repeat exercises Stretch Equipment needed: Dumb Bells Towel or mat Water