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: [email protected]
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