City of Angels School Advanced PE 2B... · Personal Fitness Plan and Adv. PE 2B required...

Adv. PE 2B Student’s Instructional Guide of 21

City of Angels School Advanced PE 2B

Course # 330122

Course Description/Requirements

Advanced PE 2B enables students to develop proficient movement skills in each area of physical education; expand

their capabilities for independent learning; and examine practices that allow for sound decision making to enhance

successful participation in movement activities. This course consists of four units of activity and study based on CA

Education Code and CA Content Standards. For a complete listing of the CA Content Standards see:

http://www.cde.ca.gov/re/pn/rc/.

1. Students develop and follow a personal fitness plan, (PFP) for the duration of the course.

The fitness plan is derived from fitness test results, student health/exercise readiness

survey, personal preferences, and physical fitness goals. Final PFP will be turned in the

last week of the class.

2. Students will participate in daily health-related physical fitness activities based on their

Personal Fitness Plan and Adv. PE 2B required activities.

3. Students must submit written assignments to their teacher demonstrating an understanding

of physical activities, various physical fitness principles and mechanics necessary to perform

skills in the activities listed below.

o Course requires students to participate and be evaluated in the following activities:

✓ Combative

✓ Gymnastics/Tumbling

✓ Team Sports

o Students will demonstrate to their teacher some knowledge of the above 3 sports.

o Students should participate in 5-10 hours of physical activity each week.

o There is NO TEXTBOOK for this Course.

I understand that in order to receive 5 credits for Advanced PE 2B, I must complete all

assignments and tests described in this Course Description and Student Instructional Guide,

turn them in to my teacher and demonstrate proficiency in this subject for a passing mark.

Student Signature Date

I agree to provide my child with the opportunity to participate in all required physical education (parent name)

activities.

I will supervise these activities and or ensure my child has appropriate guidance/supervision while taking part in the

assigned activities .

(parent signature)

http://www.cde.ca.gov/re/pn/rc/


Assignments for Week #1

City of Angels School

Adv. PE 2B Student Assignment Checklist

____ 1. Three paragraphs describing a healthy lifestyle

____ 2. Completed Exercise Readiness Survey (2 pages)

____ 3. Pre-Test (p. 6) If possible

____ 4. Guidelines for Maintaining Activity/Fitness Program worksheet

____ 5. Personal Fitness Plan Activities chart

____ 6. Training Heart Rate worksheet

____ 7. Exercise 4 – 5 hours per week; including cardio, flexibility and strength training; turn in the activity log. Assignments for Week #2

____ 1. Three paragraphs discussing your goals for the course/desired outcomes.

2. List all websites visited

____ 3. What is the FITT principle? Describe it and discuss how you can use it in you workouts.

4. Revision of your physical activities from #5 (above) – Beginning of your Personal Fitness Plan

5. Informational article on combatives/self-defense training


1. Benefits of participating in combatives/self-defense training. Write one paragraph

____ 2. Describe what combative/self-defense training you would most likely participate in if you could.

____ 3. Write a paragraph discussing the skills needed to be successful in the above combative/self-defense sport.

____ 4. Continue to revise your Personal Fitness Plan


____ 1. Write two paragraphs discussing the characteristics of a good team player. What are possible benefits of

team sports?

____ 2. Identify and describe a team sport you would like to participate in.

____ 3. Define the six components of skill-related fitness; agility, balance, coordination, power, reaction time and speed.

____ 4. Continue to revise your personal fitness plan; google can help you.

5. Revised Personal Fitness Plan – include relaxation and principles from assignment 4

____ 6. Exercise 4 – 5 hours per week; including cardio, flexibility and strength training; turn in the activity log.


____ 1. Research the rules and strategies of the team sport you discussed in week 4

____ 2. Write a research report about a famous athlete who participates or participated in your team sport.

____ 3. Revise your personal fitness plan to include a team sport, if possible.

____ 4. Describe how the six components of skill related fitness can help you be a better athlete.

____ 5. Exercise 4 – 5 hours per week; including cardio, flexibility and strength training, turn in the activity log.


____ 1. Research the health benefits of participating in gymnastics; write 1—2 paragraphs describing the benefits.

____ 2. Describe a “healthy diet” in a paragraph; be sure to include examples of healthy foods.

3. Describe the different types of gymnastics; floor exercise, uneven bars, balance beam, vault and men’s rings

4. Final version of Personal Fitness Plan

5. Post-test If possible

6. Exercise 4 – 5 hours per week; including cardio, flexibility and strength training; turn in the activity log.


Health-Related Fitness

WEEK No. 1

NO TEXTBOOK

City of Angels School

Adv. PE 2B Student’s Instructional Guide

Student

Teacher

Beg. Date End Date

Final Mark Credits 5

CA Physical Education Content Standards; High School Course 2: 1.1, 1.9, 1.10, 1.11, 1.12, 2.1, 2.2, 2.3, 2.4, 2.5, 2.7,

2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Vocabulary healthy lifestyle personal fitness plan

active lifestyle Define all vocabulary words skill related fitness activity health related fitness activity

NO TEXTBOOK

(1) Purpose of physical education and its benefits.

What do you think physical education is? What would you like to learn in this course? Why do you

think it is important to have an understanding of physical fitness and its benefits? This week you will

begin developing your personal fitness plan, (PFP). Plan on revising your PFP several times.

✓ Discuss elements of a healthy lifestyle and active lifestyle. Be sure to talk about nutritional

habits, activity choices, maintaining a healthy weight. (3 paragraphs) Google “healthy

lifestyle”.

(2) Physical activities fitness pre test, unit PE activity and health-related fitness activity.

✓ Participate in at least 45-60 minutes of health-related fitness activities 5 days per week. Record

your activities on the “Daily Activity Log.”

✓ Participate in at least 45-60 minutes of health-related physical activity 5 days per week; do at

least 30 minutes of cardio/muscle endurance; 10-20 minutes of flexibility and 10-45 minutes of

muscle strength activity 5 days per week. Record information on the “Daily Activity Log.”

Choose activities that you enjoy. Refer to page 8 of this guide.

Team

Sports

Combatives

Cardio/Muscle Endurance Flexibility Muscle Strength

Skill R

elate

d F

itness


Before beginning a physical fitness routine, it is recommended that you first evaluate your current health/fitness levels.

Answer all questions on the next pages and return to your teacher.

Student Name: DOB:

Age: Home Phone:

1. Has your doctor ever said that you should limit your physical activity?

Why?

2. Do you experience any kind of pain when you do physical activity?

If yes, what is your doctors’ recommendation?

3. Do you ever feel faint or dizzy and lose your balance?

4. Do you have any injury or other physical condition that may get worse with physical activity?

Describe

5. Are you pregnant?

6. Are you diabetic?

7. Do you know any other reason you should not exercise or increase your physical activity?

Describe

8. Are there any other reasons/medical conditions not mentioned here that we should know about that

might forbid you from becoming more physically active?

Describe

9. Are you accustomed to vigorous exercise? Yes No

10. Are you taking medication? Yes No

If yes, what is it for?

Possible side effects?

11. Do you smoke? Yes No

How many cigarettes per day? How long have you smoked?

Setting goals is one way to stick to a program. Please list at least 2 short-term and 2 long-term goals

12. Circle the statement that best describes your present status.

A. I currently do not exercise.

B. I currently do some exercise, but not regularly.

C. I currently exercise regularly, but have just begun within the last 6 months.

D. I currently exercise regularly, and have done so for longer than 6 months.

Describe your exercise program

13. How would you rate your overall physical health? (Circle one)

Poor Fair Good Excellent


Please rate yourself on a scale of 1 – 5 (1 = strongly disagree, 5 = strongly agree).

14. I get 30 minutes of aerobic activity most days of the week.

1 2 3 4 5

15. I motivate myself to exercise; I do not need someone else to keep me motivated. 1 2

3 4 5

16. I enjoy physical exertion whether I am working around the house or exercising.

1 2 3 17. Stretching is part of my exercise routine.

4 5

1 2 3 4 5

18. Strength training is part of my routine.

1 2 3 4 5

19. I pay attention to my physical health by working to develop positive health habits.

1 2

20. I can exercise without pain.

3 4 5

1 2 3 4 5

21. Please rate yourself on a scale of 1 – 5 (1 = lowest value, 5 = highest value)

Daily stress level 1 2 3 4 5

Competitive personality 1 2 3 4 5

Aerobic fitness level 1 2 3 4 5

Muscular level 1 2 3 4 5

Flexibility level 1 2 3 4 5

22. Check the description below that best describes your diet.

High fat, high sodium, low fruits and vegetables.

Moderate fat, moderate sodium, moderate fruits and vegetables.

Low fat, low sodium, high fruits and vegetables.

Calorie restrictive

Other:

Student Signature Date

Parent Signature Date

Emergency Contact:

Name Relationship

Address Phone

City State Zip Code


Complete the activities listed below with a friend, family member or your teacher, in order to assess your

present condition.

1. Hamstring/Lower Back Stretch (Do this only after legs and shoulders are warmed-up)

Sit on the floor with your feet together and knees slightly bent. With both hands, try to touch your toes using a slow

steady pressure. Evaluate using the following scale:

Touch past you toes Very Good

Able to touch your toes Good

Unable to touch your toes Needs Improvement Rating

2. Shoulder Stretch

Reach your right hand behind your back, down your spine. Hold, and reach your left hand behind your

back up your spine. Touch fingers. Repeat with your left hand behind your back reaching down your

spine and right reaching up your spine. Touch. Right yes/no Left yes/no

3. Push Ups

Place hands on floor slightly wider than shoulders with fingers pointing forward. Toes

are on the floor so body can be held straight (as pictured). Complete as many full push

ups as you can. (Full push up = chest 3-5 inches from the floor). Be sure your hips do

not sag.

Boys Girls

18 – 35 Excellent 7-15 Excellent

Below 18 Needs Improvement Below 7 Needs Improvement Rating

4. Curl Ups (1 minute) Equipment: Mat/carpet, stopwatch or clock with a second hand Lie

on your back on the carpet or a mat. Bend your knees to approximately a 90 degree angle

with your feet flat on the floor. Rest your hands on your thighs. Tighten your stomach and

raise your head and shoulders off the floor until your hands slide up to your knees. Be sure

to only lift with your stomach and not your head and neck. Repeat for 1 minute. Boys Girls

24 – 47 Excellent 18 – 35 Excellent

Below 24 Needs Improvement Below 18 Needs Improvement

Rating

5. Step Test (3 minutes) Equipment: 12” sturdy step, stopwatch or clock w/second hand

Stand in front of the bench. Step up with your right foot, then bring your left foot up

beside the right. Step down with your left and then your right. Continue stepping up and

down alternating legs for 3 minutes. The pace should be; up, up, down, down. At the end

of 3 minutes immediately take your heart rate for 1 minute. Have a partner keep time and

pace.

Boys ( 1 minute heart rate) Girls (1 minute heart rate)

< 84 Good – Excellent < 93 Good – Excellent

> 100 Needs Improvement > 110 Needs Improvement Rating

If you feel faint at any time during the step test stop and take your heart rate for 1 minute.

Be sure to write down how long you did the step test.


Guidelines for Maintaining Activity/Fitness Program

1. What are your goals for this course?

2. What health-related activities do you plan on participating in for this class?

3. Write down at least 3 things you can do to keep from being bored with your personal fitness activities.

4. List the clothing, shoes and equipment you will need.

5. Describe the reasons you will enjoy the activities you have chosen.

You want to stick to your exercise routine, so make it fun and be sure to do a variety of activities.


Personal Fitness Plan

Activities Cardiovascular

(30-45 minutes)

Flexibility (5-10 minutes)

Muscle

Endurance (see cardio)

Muscle Strength (10-45 minutes)

Write down all physical activities you would like to do. Be sure

to put them in the appropriate box. Some may belong in more

than one box. (i.e., swimming = cardiovascular, flexibility-upper

body, and muscle endurance).

This is the prewrite for your Personal Fitness Plan (PFP)

*Pictures are examples; if you use the activity pictured be sure to describe why it fits in that category.


Calculating Training Heart Rate Zone

Name: Date

Definitions:

1. Maximum Heart Rate MHR

2. Training Heart Rate Zone TZ

3. Beats Per Minute bpm

(This is your training heart rate range. Depending on genetics, your fitness level and other environmental

factors this is only a recommended training heart rate range.)

Follow these steps to determine your MHR and TZ:

1.220 minus your age equals MHR: 220 - = bpm age maximum heart rate (MHR)

2. Calculate 60% of MHR (lower limits). Multiply your MHR by .6

MHR X .6 = bpm maximum heart rate (MHR) 60% of your MHR

3. Calculate 80% of MHR (higher limits). Multiply your MHR by .8

MHR X .8 = bpm maximum heart rate (MHR) 80% of your MHR

4. Your Training Heart Rate Zone (TZ) is bpm to bpm step 2 step 3


Instructional Units and Daily Activity Log

Adv. PE 2B

Name______________________________ Date__________________________

Record all physical activities on this form. You will use more than one line for each day.

Day Activity Time Example

9/20/19 I did a kickboxing class at 24 Hour Fitness. We started out with slow kicks and punches,

did some shoulder stretches, leg stretches and followed the instructor in a punching and

kicking routine. We cooled down, by slowing the routine and stretching.

1 hr.

Health-related

& Combatives

Reflection: Example: 9/20/19 My heart rate was 135 bpm, and I felt very tired after the first 15 minutes. I

slowed down because I wanted to do the entire class.

I did supervise my child in the above listed activities. All of the recorded

information is correct.

Parent Signature_________________________________Date______________

Coach/Facility Manager Signature_______________Phone #______Date_______


Student Name Date_____________

City of Angels School Los Angeles Unified School District

Advanced PE 2B Instructional Units

(Use this form if you participated in any of the below activities) Combatives Gymnastics/Tumbling Team Sports

Personal safety, Tai Chi,

fencing, wrestling, Tybo,

kickboxing, martial arts Show teacher your knowledge in

this area

Rhythmic gymnastics, balance

beam tumbling, individual and

partner balance stunts

Show teacher your knowledge in this

area

Baseball, softball, basketball,

waterpolo, soccer, football,

volleyball, Ultimate Frisbee,

hockey Show teacher your knowledge in

this area.

Describe activity (minimum = 3 complete sentences)

Can this activity improve flexibility? Yes/No If yes, please explain

Is this a cardiovascular activity? Yes/No Discuss

Can this activity improve muscular fitness? Explain

What activities did you do from your personal fitness plan? Describe

Skill Related Fitness Components

1. Agility 2. Power 3. Coordination 4. Speed 5. Reaction Time 6. Balance

Health Related Fitness

1. Cardiovascular

2. Strength

3. Flexibility

4. Muscle Endurance

5. Body Composition


WEEK No. 2 – No Textbook


2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Vocabulary FITT Principle

HDL

Blood pressure

Define the vocabulary words and discuss how the FITT Principle

Can add to your personal fitness plan NO TEXTBOOK

Physical Fitness

Why is cardiovascular/aerobic fitness important? What is the cardiovascular system? Are you aerobically fit?

Some benefits of cardiovascular fitness include: strengthening the heart, boost HDL (“good”) cholesterol, and

lower blood pressure. Cardiovascular activity should be done more times per week than not, for a duration of

no less than 30 minutes per session with your heart rate at 60 – 80% of maximum.

✓ Discuss in three paragraphs at least one area of your present fitness/wellness behavior you would

like to change. Start by describing your present behavior/condition and in detail, talk about the

changes you will make and your desired outcome. Research, using at least three sources of

information to assist you in making this change. Be sure to list your sources of information.

✓ Review what you completed on page 8 of this guide make changes each week as you discover

activities and exercises that you enjoy and that your body responds to.

✓ Research combatives/self-defense classes. Write an informational article describing what it is.

(2) Physical activities – Unit PE activity and health-related fitness activity.

✓ Complete at least 45 - 60 minutes of health-related physical activity 5 days per week; do at least

30 minutes of cardio/muscle endurance; 10-20 minutes of flexibility activities and 10-45 minutes

of muscle strength activities. Record activities on the “Daily Activity Log.”

Combatives

Team Sports

Gymnastics



Adv. PE 2B

Name______________________________ Date__________________________

Record all physical activities on this form. You will use more than one line for each day





1 hr.

Health-related

& Combatives










2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Vocabulary target heat rate

training heart rate zone

Define all vocabulary terms as related to physical education

NO TEXTBOOK

Benefits of participating in self-defense or combative training

What is the importance of “target heart rate”? Discuss the benefits of doing cardio for 30 minutes

5 days per week within your “training heart rate zone.”

✓ Discuss three different types of self-defense

or combatives

✓ Write a paragraph describing the possible benefits of participating in a self-defense or combative

class. You will have to do some research. “Google” self-defense training and or combatives.

✓ What self-defense training would you participate in if you could. Give at least two reasons why you

chose the one you did. What skills would you need to be good at for that sport?

(2) Physical activities

✓ Participate in at least 45-60 minutes of health-related fitness activities 5 days per week. Record activities

on the “Daily Activity Log.”

✓ Participate in at least 45-60 minutes of health-related physical activity 5 days per week; do at least 30

minutes of cardio/muscle endurance; 10-20 minutes of flexibility activities and 10-45 minutes of muscle

strength activities. Record activities on the “Daily Activity Log.” Refer to page 8 of this guide.

Leadership

Responsibility

Perseverance

Caring

Self-Discipline

Citizenship

Integrity

Honesty

Courage

Group Cohesion

Team Cooperation



Adv. PE 2B

Name______________________________ Date__________________________






1 hr.

Health-related &

Combatives

Reflection: Example: 2/13/09 My heart rate was 135 bpm, and I felt very tired after the first 15

minutes. I slowed down because I wanted to do the entire class.

I did supervise my child in the above listed activities. All of the

recorded information is correct.






2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Vocabulary team cooperation sportsmanship

group cohesion leadership

Describe how these qualities contribute to a teams’ success agility balance

coordination power

reaction time speed

Team Sports NO TEXTBOOK

Write two paragraphs discussing the characteristics of a good team player. In a third paragraph

write about possible benefits of participating in a team sport

✓ Identify and describe a team sport you would like to participate in.

✓ Write about the skills you need to be a good team player in your above sport.

Physical activities

✓ Participate in at least 45-60 minutes of a health-related fitness activity. Record your activities on the “Daily

Activity Log.”

✓ Participate in at least 30 minutes of cardio/muscle endurance; 10-20 minutes of flexibility and 10-45

minutes of muscle strength activity 5 days per week. Record all activities on the “Daily Activity Log.”

✓ Choose activities you enjoy. Refer to page 8 of this guide.

Adv. PE 2A Student’s Instructional Guide

F = Frequency

I = Intensity

T = Time

T = Type of Exercise



Adv. PE 2B

Name______________________________ Date__________________________

Record all physical activities on this form. You will use more than one line for each day

Day Activity Time

Example




1 hr.

Health-related

& Combatives






Coach/Facility Manager Signature_______________Phone #______Date_____




2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Vocabulary integrity responsibility

character perseverance

self-discipline

Describe how each of the vocabulary words can help a team player be a better teammate.

Research the rules and strategies of the team sport you discussed last week and write two paragraphs.

Write a research report about a famous athlete who participates or participated in your team sport.

Revise your personal fitness plan to include a team sport, if possible.

Describe how the six components of skill related fitness can help you be a better athlete.

(1) Physical activities Unit

✓ Participate in at least 30-60 minutes of health-related physical activity 5 days per week. Do at least 30

minutes of cardio/muscle endurance; 10-20 minutes of flexibility and 10-45 minutes of muscle strength

activity 5 days per week. Record activities on the “Daily Activity Log.” Choose activities that you enjoy.

Refer to page 8 of this guide.

Controllable Cardiovascular Disease Risk Factors

Cigarette smoking High blood pressure

Blood Cholesterol Obesity

Nutrition Substance Abuse



Adv. PE 2B

Name______________________________ Date__________________________






1 hr.

Health-related

& Combatives










2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Vocabulary Carbohydrates Vitamins

Proteins Minerals

How do each of these vocabulary words contribute to a

“healthy diet”?

Why is eating a balanced, nutritious diet important? Google “healthy diet” and write a paragraph describing

what a healthy diet is. Give specific examples of some foods that may be included in your healthy diet.

✓ Review your personal fitness plan. Do you have all components of physical fitness in your plan?

What health-related physical fitness areas do you need to improve? Have you taken this into

consideration in your PFP? Revise your personal fitness plan. Be sure to include all fitness

components. Turn in the final revision to your teacher. *Remember, you have been working on

this for the entire course, so this should be a final well thought out product.

✓ Write one paragraph discussing how your physical fitness has improved or not improved. Talk about

improvements in flexibility, strength, muscle endurance and cardiovascular. Be sure to include any

changes in weight and or appearance.

✓ Complete all activities on the next page and turn in to your teacher.

(2) Physical activities

Participate in at least 45 – 60 minutes per day 5 days per week. Record on the “Instructional Units

and Activity Log.” Present to your teacher a project that shows you are proficient in the unit.

*Remember to get credit for this course you will need to do an activity from each of the 4 units.


Complete the activities listed below with a friend, family member or your teacher, in order to assess your

present condition.

1. Hamstring/Lower Back Stretch (Do this only after legs and shoulders are warmed-up)

Sit on the floor with your feet together and knees slightly bent. With both hands, try to touch your toes using a slow

steady pressure. Evaluate using the following scale:

Touch past you toes Very Good

Able to touch your toes Good

Unable to touch your toes Needs Improvement Rating

2. Shoulder Stretch

Reach your right hand behind your back, down your spine. Hold, and reach your left hand behind your

back up your spine. Touch fingers. Repeat with your left hand behind your back reaching down your

spine and right reaching up your spine. Touch.

Right yes/no Left yes/no

3. Push Ups

Place hands on floor slightly wider than shoulders with fingers pointing forward. Toes

are on the floor so body can be held straight (as pictured). Complete as many full push

ups as you can. (Full push up = chest 3-5 inches from the floor). Be sure your hips do

not sag.

Boys Girls

18 – 35 Excellent 7-15 Excellent

Below 18 Needs Improvement Below 7 Needs Improvement Rating

4. Curl Ups (1 minute) Equipment: Mat, stopwatch or clock with a second hand

Lie on your back on the carpet or a mat. Bend your knees to approximately a 90 degree

angle with your feet flat on the floor. Rest your hands on your thighs. Tighten your

stomach and raise your head and shoulders off the floor until your hands slide up to your

knees. Be sure to only lift with your stomach and not your head and neck. Repeat for 1

minute. Boys Girls

24 – 47 Excellent 18 – 35 Excellent

Below 24 Needs Improvement Below 18 Needs Improvement

Rating

5. Step Test (3 minutes) Equipment: 12” sturdy step, stopwatch or clock w/second hand

Stand in front of the bench. Step up with your right foot, then bring your left foot up beside

the right. Step down with your left and then your right. Continue stepping up and down

alternating legs for 3 minutes. The pace should be; up, up, down, down. At the end of 3

minutes immediately take your heart rate for 1 minute. Have a partner keep time and pace.

Boys ( 1 minute heart rate) Girls (1 minute heart rate)

< 84 Good – Excellent < 93 Good – Excellent

> 100 Needs Improvement > 110 Needs Improvement

Rating

If you feel faint at any time during the step test stop and take your heart rate for 1 minute.

Be sure to write down how long you did the step test.

City of Angels School Advanced PE 2B... · Personal Fitness Plan and Adv. PE 2B required...

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