PERSONAL FITNESS SYLLABUSGainesville High School Physical Education Department

RESPECT, RESTRAINT, RESPONSIBILITY !

Coach Brenda Hill-GilmorePersonal Fitness and Weight Training InstructorOffice Hours: 8:00-9:00 am Phone Number: 770-536-4441Email: brenda.hill-gilmore@gcssk12.net

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 Sweats2. Tennis shoes3. Mat or large towel4. 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 1st 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/Participation 45%Exam 20%

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 2nd 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 Email Address:_________________________________________________

Parent/Guardian contact information: ____________________________________________

Improving our HEATLH AND MIND one step at a time…

Coach Hill-Gilmore Emergency Lesson PlansPersonal Fitness Old Gym

Monday Tuesday Wednesday Thursday Friday

Roll CallWarm upStretch AB’s 100Push ups3 x 5

Roll CallWarm upStretch

Roll CallWarm upStretch

Roll CallWarm upStretch

Roll CallWarm upStretch

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-GilmoreTuesday and Thursday: Weight Training for personal FitnessDumb Bell Work out: Groups of 2

1. Bench Dumb Bell Press 3 x 10 2. Dumb Bell Squats 3 x 10 3. Dumb Bell Shoulder Press 3 x 10

4. Step Up on Bench 2 x 10 5. Chin Up 2 x 56. Dumb Bell Lunge Walk Down and Back

ABS:

25 Crunches20 In Outs20 Russian twist w/ 10 pound weight10 Fifer Scissors 15 Right foot over your left knee, left elbow to your right knee; switch and repeat.

Coach Brenda Hill-GilmorePersonal Fitness Pre-Test

Student Name

Age Ht. Wt.

% of body fat

Push ups

Sit ups

Pull Ups

Broad Jump Vertical Jump Mile Run

Coach Brenda Hill-GilmoreWeight Training Pre-Season Test

Fall 2011

SStudent Name Age Ht. Wt. Body Fat %

Mile run

800 400 Bench PressMax

Squat Max

Hang Clean Max

Coach B Circuit Training:

4 to 5 Sets3 minute recovery period

Circuit Training: 30 Seconds

1. Blurpee into Shoulder Press2. Icky shuffle using a 45%3. (10) Hurdles –Hip Flexors right leg, left leg and

both4. Medicine ball toss5. Medicine ball throws w/ partner6. Mountain Climber

Equipment needed: Medicine Ball, Hurdles

Circuit Training: 30 Seconds

1. Box Jumps2. Push Ups with feet on medicine Ball3. Tuck Jumps4. Russian Twist5. Jump rope 6. Split Jumps

Equipment needed:Boxes, Medicine Ball, Jump Rope

Coach BGet LeanFire Drill

1. Walking lunge 1 minute2. Straight legs kicks 2 minutes3. Slide and glide 1 minute4. Back Pedal 1 minute

5. Alternating medicine ball push ups 1 minute6. Squat arm curls 2 minutes7. Ski jumps 30 seconds8. Split jumps 30 seconds9. Plank 30 seconds

10. 2 feet lateral hops 1 minute11. Russian Twist 1 minute12. Froggers 30 seconds13. Tuck Jumps 30 seconds14. Bicycles 1 minute15. Alternating Medicine ball push ups 1 minute16. Squat arm curls 2 minutes17. Ski jumps 1 minutes18. Squat jumps 30 seconds19. Split jumps 1 minute20. Plank 30 seconds

Repeat exercises 10-20

Stretch

Equipment needed: Dumb BellsTowel or matWater