1. Physical Education Electronic Portfolio Eli Russell Spring 2013 1 st Period Mrs. Misty Bruner This presentation follows the “fair use” guidelines of current U.S Copyright law

2. Table Of Contents Goals FITT Principles Fitness Testing Behavior Modification Contract Sport Activities/Competitive Games Personalized Fitness Program Bibliography

3. Goals Short Term- To be able to run a mile under seven minutes by the end of high school Long Term- To stay active and healthy the rest of my life. -Back To Table of Contents

4. FITT Principles The FITT principles stand for: Frequency- how often you exercise (3-4 times a week) Intensity- How hard you exercise (Within your target heart rate zone) Time- how long you exercise (20-30 min.) Type- specific exercise to meet specific goals -Back to Table of Contents -Back to Table of Contents

5. Behavior Modification Contract I Eli Russell agree to exercise more often than I do now in order to get stronger and lose a little weight. I will begin May 6 th, 2013 and plan to reach my goal of exercising regularly by the end of this summer of 2013. In order to reach my final goal, I have devised the following schedule of mini-goals. For each step in my program, I will give myself the reward listed. Mini-goal 1- Increase my bench Date- End of summer Reward- Free day to eat anything Mini-goal 2- Increase my number of push ups Date- End of summer Reward- Free Day Mini-goal 3- Run a mile in about seven minutes Date- End of summer Reward- Free Day I sign this contract as an indication of my personal commitment to reach my goal: Eli Russell -Back to Table of Contents

6. Personalized Fitness Program -Back to Table of Contents

7. Fitness Testing Baseline 1st Six Weeks Week One Fitness Testing 2nd Six Weeks Final Back to Table of Contents

8. Baseline Fitness Testing Baseline Testing: Cardiorespiratory Endurance: Pacer Test: 30 Muscular Strength: Curl Ups: 50 Push Ups: 20 Flexibility: Sit and Reach: Right-6 Left- 8 -Back To Fitness Testing

9. First Six Weeks Fitness Testing First Six Weeks Testing: Cardiorespiratory Endurance: Pacer Test: 50 Muscular Strength: Curl Ups: Did not test Push Ups: Did not test Flexibility: Sit and Reach: Right- Did not test Left- Did not test -Back To Fitness Testing

10. Week One Fitness Testing In the first week of P.E we learned the basics of P.E by learning the rules, stretches, and where we sit. We also did fitness testing. We did things such as the pacer test, push ups and sit ups, body fat percentage, checked our height and weight, and worked on flexibility. After all of that we got to shoot basketball. I really liked the fact that we got to play basketball. The only thing that I didn't enjoy was the pacer test. If I could choose one thing that I wished I had done differently it would be to do more push ups than what I did. -Back To Fitness Testing

11. Second Six Weeks Fitness Testing Second Six Weeks Testing: Cardiorespiratory Endurance: Pacer Test: 76 Muscular Strength: Curl Ups: Did not test Push Ups: 20 Flexibility: Sit and Reach: Right- Did not test Left- Did not test -Back To Fitness Testing

12. Final Fitness Testing -Back to fitness testing

13. Sport Unit/Activities and Competitive Games Pirate Ball Pirate Ball Flicker Football Badminton Volleyball Tennis -Back To Table of Contents

14. Pirate Ball (Four Team Capture The Flag) During the past week of P.E our class played pirate ball which is basically capture the flag with four teams with the exception of having safe zones and you have to capture four balls instead of one. We divided into four teams and set up a defense and we made a few people go to capture the balls from the other four quadrants and bring the balls back to our base. I liked the fact that we got to work as a team but I didn't like that other teams did not try to work as a team like they were supposed to. I wish that I could have been more of a team player than what I was. -Pirateball Pictures

15. Pirate Ball (Continued) Pictures -Back To Games

16. Flicker Football During the past week of P.E, our class played flicker football. This game is almost like regular football except for the fact that after the ball is passed you can continue passing (flicking) the ball to other people on your team. You also cannot tackle, you have to tag the people. I really liked this game because it was almost like playing football. I liked being the quarterback and intercepting the ball. I didn't like that we had only four downs to score and that we could not get first downs. I wish that I could have been the quarterback a little bit more than I was while I was playing this game. -Flicker Football Pictures

17. Flicker Football (continued) Pictures -Back To Games

18. Badminton During the past week of P.E we played badminton which is a combination of volleyball and tennis. The first two days we played for fun, then the last couple of days we did a double elimination tournament. One thing I liked about badminton is that we could play with a partner. I didn't like the fact that once you lost twice you were out but that's how the double elimination tournament works. I wish I could have hit the birdie better than what I did so that I could have made better shots -Badminton Pictures

19. Badminton Continued Back to Games Back to Games to

20. Volleyball During the past week of P.E our class learned the basics of volleyball. For most of the class it was a hard process to learn but eventually everyone got the hang of it. On the last day of volleyball we got to split into three teams of seven and play with a big volleyball. During this past week I really enjoyed playing with the big volleyball the most because it was a time when we could take it easy and play volleyball the way we wanted...just hitting the ball over a net. I didn't like that we had to go over the drills so much but that's how we learned to play. We had to learn an over head pass and the forearm pass. For the forearm pass our elbows were locked our knees were bent and then we had to step up. For the Overhead pass we had to make a bowl with our hands and then hit it with our fingertips. I wish I could have been able to hit the volleyball in a more correct manner. Volleyball PicturesVolleyball Pictures

21. Volleyball (Pictures) -Back to Games

22. Tennis The past week in P.E we played tennis. This was really fun for me because I really enjoy tennis and being outside. I really liked playing on teams and playing this game with friends. I didn't like that we had to keep score with a score card the first day and not in our head. One thing I wish I could have done differently would be serving because I didn't do good at all with my serving. -Tennis Pictures

23. -Back to Games

24. Bibliography www.cityofsergeantbluff.com atlstuaffairs.mercer.edu. Web. 15 Apr. 2013. -Back to Table of ContentsBack to Table of Contents