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Adv. PE 1B Student’s Instructional Guide of 22

Advanced PE 1B 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 three 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 1B 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;

Aquatics Individual Dual activities Rhythms/Dance

o Students will demonstrate to their teacher some proficiency in the above 4 activities. o Students should participate in 5-10 hours of an activity from each category.

I understand that in order to receive 5 credits for Advanced PE 1B, 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 go to a swimming pool and (parent name) participate in all required physical activities. I will supervise these activities and or ensure my child has appropriate guidance/supervision while taking part in the assigned activities__________________________________. (parent signature)

City of Angels School

Advanced PE 1B

Course Description/Requirements


Assignment No. 1_________________________________________________________________________________ CA Physical Education Content Standards; High School Course 1: 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 Textbook: Personal Fitness Vocabulary: physical fitness active lifestyle cardiorespiratory endurance muscular strength muscular strength muscular endurance flexibility body composition goals

(1) Be able to discuss components of a personal fitness program (PFP). This week you will begin developing your personal fitness plan, (PFP). You will spend the duration of the course revising your PFP based on what you learn, your goals and activities you enjoy.

Text: p. 333-337; “Minimum Principles of Training Guidelines, Aerobic Training Program, Muscular Fitness Program and Flexibility Program”

Read: all information on the website http://www.fitness.gov/fitness.htm Chart some activities you will participate in to improve your physical fitness. This is the beginning of

your PFP. Refer to the tables on p. 164 and 169. (Be sure to include activities from each of the 5 components of physical fitness). Have your teacher give you a copy so you can make necessary changes for your next assignment.

(2) Begin to develop some long and short term goals. Think of a time when you really wanted something and got it. What steps did you take to get it? Goal setting is a powerful process for planning your ideal future, and for motivating yourself to turn vision into reality. The process of setting goals helps you choose where you want to go in life. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. You'll also quickly spot the distractions that would otherwise lure you from your course.

Text: p. 48-67; “Goal Setting for Teenagers” Read: all information on the website http://www.topachievement.com/goalsetting.html In 2-3 paragraphs discuss aspects of your physical fitness you would like to improve.

(2) Physical activities fitness pre test, unit PE activity and fitness activity. Complete at least 1 hour of physical activities for each day of the school week. A total of 5 hours must

be done for the entire week. Record activities on the “Physical Education Fitness Log,” and or the “Activity Log.”

Choose one of the categories from the instructional units and participate in at least 30 minutes of an activity from that category 5 days per week. Record information on the “Instructional Units and Activity Log.” Choose an activity that you can do for 2 weeks. At the end of the two weeks you will 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 – (Aquatics, Dance, Dual Activities and Individual Activities).

Do the following activities and record results on the Fitnessgram Record Sheet under the Pre Test

column. (You will need a partner, ruler, watch with a second hand and to review the below listed pages)

• Curl-ups - - see page 25 Push-ups - - see page 26 • One Mile Run - - see page 80 Trunk Lift - - see page 41 • Shoulder Stretch (zipper) - - see page 138


Adv. PE 1B Student’s Instructional Guide

Student______________________ Teacher_____________________ Beg. Date______End Date______ Final Mark_________ Credits 5


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 4 5 17. Stretching is part of my exercise routine. 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 3 4 5 20. I can exercise without pain. 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_____________


Personal Fitness Plan Activities

Cardiovascular Flexibility Muscle Endurance

Muscle Strength

In the appropriate box, list all physical activities you want to do in this PE course.

(Some activities may belong in more than one box)


Student Name_____________________________Adv. PE 1A/B Date________________________ Total Hours of Activity______ (2 hour max. per day) Verified By__________________________


Los Angeles Unified School District Instructional Units (Skill Related Activities) and Activity Log

Aquatics (5 hr. minimum) Rhythm/Dance (5 hr. min.) Individual Sports (5 hr. min) Dual Sports (5 hr. min.) Breath control, floating, gliding, freestyle, backstroke, sidestroke, butterfly, breaststroke, Rescue from side of pool, boat safety, swiftwater safety, water aerobics, water polo Show teacher your proficiency in this area

Folk, social, square, modern, ballet, tap, modern, hiphop, aerobic dance and conditioning, line dancing, jazzercise, dancercise Show teacher your proficiency in this area

Swimming, rowing, archery, cycling, golf, skating, yoga, Tai Chi, disc golf, bowling, rope jumping, jogging, juggling, hacky sak, weight lifting, hiking, rope and wall climbing

Show teacher your proficiency in this area.

Tennis, badmition, handball, racquetball, doubles volleyball, Frisbee, table tennis, rowing, ping pong Show teacher your proficiency in this area.

Completeoneoftheseformsforeachoftheunitsabove.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____________________________

______________________________________________________________________________________________________________________________________________________________________ Use the back of this form if necessary.

Choose one activity from each category above-Get prior approval from your teacher. You will spend two consecutive weeks (5-10 hours) in each category.

I_____________________________have supervised________________________in the above described activities. (parent/guardian or designee) (student name) _______________________________________________________ __________________________________ (parent/guardian or designee signature) (date)


Instructional Units and Daily Activity Log Advanced PE 1A/B

You will spend two weeks on each activity (Aquatics, Rhythms/Dance, Individual and Dual Activities). You must complete time requirements before starting a new activity (5-10 hours).

Aquatics _____ Rhythms/Dance _____ Individual_____Dual _____

Health-Related Personal Fitness Activity_____

Day Activity Time Example 9/6/07 I swam 40 lengths of the pool. 32 freestyle, 4 backstroke, 4 breaststroke. After 2 lengths I

did shoulder stretches, lat. stretches and hamstring stretches. Swimming the above distances helped improve my upper body muscular strength, endurance and cardiovascular fitness.

1 hr. Health-related & Aquatics

Reflection: Example: 9/7/07 My heart rate was 135 bpm , and I felt very tired after completing the swim. My swimming was slow and I had to rest after 2 lengths. Tomorrow I will try to swim 4 more lengths.

Isupervisedmychildintheaboveactivities.Alloftherecordedinformationiscorrect.ParentSignature________________________________________Date______________

Health Related Fitness 1. Cardiovascular 3. Strength 2. Muscular Endurance 4. Flexibility

5. Body Composition

Skill Related Fitness Components 1. Agility 2. Power 3. Coordination 4. Power 5. Speed Reaction Time


Calculating Training Heart Rate Zone

Name:______________________________ Date__________ Definitions:

1. Maximum Heart Rate MHR 2. Training Heart Rate Zone TZ 3. Beats Per Minute bpm

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


Assignment No. 2_________________________________________________________________________________ CA Physical Education Content Standards; High School Course 1: 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 Textbook: Personal Fitness Vocabulary: pulse blood pressure resting heart rate atherosclerosis maximum heart rate aerobic target heart rate anaerobic

(1) What is cardiovascular/aerobic fitness? Why is cardiovascular/aerobic fitness important? 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.

Text: p. 126-146; “Cardiovascular Fitness” Visit at least 5 websites defining cardiovascular fitness and its benefits. (Listed above or do your own

search). Write your definition of the above vocabulary words. Relate cardiovascular fitness to your life and goals. How can you benefit by participating in regular cardiovascular activities? (Minimum 3 paragraphs).

Review the “Instructional Units and Activity Log” with your teacher. Choose one of the 6 categories listed. Discuss with your teacher the specific activity you will do for the week. You may have to check out a video or join a class so be sure to plan ahead.

Research on the internet and write an informational article on the activity you chose for the week. Your article should include rules, strategy, physical training/conditioning recommendations and your personal review of the activity.

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

Complete at least 1 hour of physical activity for each day of the school week. A total of 5 hours must be done for the entire week. Record activities on the “Instructional Units and Activity Log.”


Aquatics Do this for 2 consecutive weeks

Dance Do this for 2 consecutive weeks

Dual Sports Do this for 2 consecutive weeks

Individual Sports Do this for 2 consecutive weeks


Assignment No. 3_________________________________________________________________________________ CA Physical Education Content Standards; High School Course 1: 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

Textbook: Personal Fitness

Websites: http://www.prevention.com http://www.cde.gov http://www.thewalkingsite.com http://www.mayoclinic.com/health/walking/ http://www.medicinenet.com/walking/article.htm http://www.med.umich.edu/1libr/aha/umfit12.htm http://www.wsdot.wa.gov/walk/fitness.htm http://www.webmd.com/fitness-exercise/guide/step-by-step-walking-fitness http://cyberparent.com/walks-walking/ http://teenhealthandwellness.com http://wikipedia.org/wiki/Wellness http://nationalwellness.org http://wellness.com (1) How can you improve your wellness? What is wellness? Think about your wellness and lifestyle as you read. Incorporating a physically active lifestyle can improve your quality of life greatly. However, you may feel this would require you to make too many drastic changes in your life. Remember every little bit counts. For instance, make a decision to walk more everyday. Then begin walking one extra block per day. Increase your walking each week. What do you notice about how you feel? Can you see any changes in your body? If so, what?

Text: p. 180-210; “Nutrition” Visit 2-3 websites on wellness. In a paragraph address the following questions: What does wellness

mean to you? List the components of wellness. What can you change in your lifestyle to improve your wellness?

Research on the internet and or at the library the benefits of walking. Write a 3-5 paragraph paper talking about what it means to have a physically active lifestyle. Your paper should address components of wellness, healthy lifestyle habits, and how your lifestyle stacks up.

(2) Physical activities Unit PE activity and fitness activity.














5. Body Composition



Assignment No. 4_________________________________________________________________________________ CA Physical Education Content Standards; High School Course 1: 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 Textbook: Personal Fitness Vocabulary: body composition lean body mass overweight obese ideal body weight

(1) What is your ideal body fat? What are some things you can do to improve? What is meant by body composition? How is a person’s weight different than his/her body fat? Look for some consequences of overfatness. What are some activities you can do to control your body composition? How can strength training help control body composition? Ask yourself these questions as you read and research the following.

Text: p. 214-236; “Body Composition and Weight Control” Go to the website: http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm calculate and record your body

composition. Is your body composition at an appropriate percentage? If not, make adjustments to your personal fitness plan (PFP) in order to make improvements in your body composition.

Review what you know about cardiovascular fitness, body composition and muscular endurance. Write down three goals you would like to achieve through exercise. Be sure to note if they are long term or short term goals. (Short term=can be reached by the end of this course).

Review the “Instructional Units and Activity Log” with your teacher. Choose one of the 4 categories listed. Discuss with your teacher the specific activity you will do for the week. You may have to check out a video or join a class so be sure to plan ahead.

Research on the internet and write an informational article on the activity you chose for the week. Your article should include rules, strategy, physical training/conditioning recommendations and your personal review of the activity.




Cardiovascular activity done 3-4 days per week can help maintain a healthy body composition


Assignment No. 5_________________________________________________________________________________ CA Physical Education Content Standards; High School Course 1: 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: physical fitness active lifestyle cardiorespiratory endurance muscular strength muscular strength muscular endurance flexibility body composition Textbook: Personal Fitness Websites: http://www.umsl.edu/~fwj2f9/principlesoffitness.html components of physical fitness http://www.ezilon.com/information/article_10681.shtml components of physical fitness http://www.presstelegram.com/health/ci_5727369 increasing physical fitness http://www.deepfitness.com/3533/The-Fitness-Principles.aspx components of physical fitness (1) What is physical fitness? What is physical fitness? What are some benefits to being physically fit? Think about how you can adjust your personal fitness plan to ensure your physical fitness? Your plan should include activities you look forward to doing every day. (Hint: Do a variety of activities, so you continue to be interested and motivated in exercise).

Review the websites listed above. Be sure your PFP includes all of the components of physical fitness. Study the Physical Activity Pyramid on p. 38. Develop a Physical Activity Pyramid of your own. Be

sure to list only activities you will actually do. Write down the amount of time you intend to spend doing each activity per week. How will doing these activities add to your quality of life? Answer this question in at least 2 paragraphs. Use the vocabulary words listed above.

(2) Physical activities Unit PE activity and fitness activity. Complete at least 1 hour of physical activity for each day of the school week. A total of 5 hours must

be done for the entire week. Record activities on the “Instructional Units and Activity Log.” Choose one of the categories from the instructional units and participate in at least 30 minutes of an

activity from that category 5 days per week. Record information on the “Instructional Units and Activity Log.” Choose an activity that you can do for 2 weeks. At the end of the two weeks you will 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 – (Aquatics, Dance, Dual Activities and Individual Activities).

Cardiovascular and Muscular Endurance

Flexibility Muscle Strength Muscle Endurance












5. Body Composition



Assignment No. 6_________________________________________________________________________________ CA Physical Education Content Standards; High School Course 1: 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 http://www.mayoclinic.com/health/fitness-training/HQ01305

http://www.cnn.com/HEALTH/library/HQ/01627.html muscular fitness http://www.muscular-fitness.com/muscular-fitness.html muscular fitness

http://www.mayoclinic.com/health/weight-training/HQ01627 http://www.muscleandstrength.com/articles/understanding-muscular-fitness.html (advanced muscular fitness) http://www.umsl.edu/~fwj2f9/principlesoffitness.html http://www.privateworkout.com/id82.html fitness myths and muscular fitness http://cbass.com/PredictiveFitness.htm fitness and longevity (1) What is muscular fitness? Muscle strength and endurance are key components of good physical fitness. Review at least three of the above websites in order to incorporate muscular fitness activities into your personal fitness plan. Benefits of muscular fitness:

Improved performance of physical activities Injury prevention Improved body composition Enhanced self-image and quality of life Improved muscle and bone health with aging Prevention and management of chronic disease

Visit several websites and develop a strength training program that incorporates all of the large muscle groups. (Legs-quadricep, hamstring, chest, back and arms). Describe each exercise and draw or copy a picture showing each exercise.

Do the above strength training program at least two times, (non-consecutive days) and record how you felt doing the exercises and felt when you finished.





Assignment No. 7_________________________________________________________________________________ CA Physical Education Content Standards; High School Course 1: 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: static stretching ballistic stretching dynamic stretching PNF stretching joint ligament muscle tendon Text: Personal Fitness (1) What are some fitness/exercise myths? People would like to believe that there is an easy way to lose weight, or get fit. Think about what you have read on the subject of physical fitness. Review methods for a person to lose weight and get physically fit. Make a list of 4 things a person can do to lose body fat and improve physically fitness.

Make a list of myths you have heard about weight loss, fitness and nutrition. Next to the myth describe why it is not true.

(2) Why are flexibility exercises important to maintain physical fitness? Visit 3-5 websites describing the benefits of stretching/flexibility. What are some health problems related to a lack of flexibility?

Discuss some specific stretches that may reduce low back pain. Write definitions for the vocabulary words listed above. Describe what muscles the six flexibility exercises below are stretching. Write a paragraph that describes a safe way to perform flexibility exercises. Be very detailed.














5. Body Composition



Assignment No. 8________________________________________________________________________________ CA Physical Education Content Standards; High School Course 1: 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 Text: Personal Fitness (1) What health-related activities will you participate in recreationally? Think about the physical activities you enjoy participating in. It is important that you like the activities you include in your personal fitness plan, so you will continue. Participating in a variety of physical activities will lessen the likelihood of boredom. Read the following chapter with your personal fitness goals in mind. Make changes to your PFP, if necessary, after reading the chapter.

Text: p. 286-305; “Evaluation of Activities” Write three paragraphs describing the activities on your personal fitness plan. Be sure to include reasons

you are doing the activities, benefits, and the “fun factor”. How will the activities in your PFP help you reach your goals? Discuss advantages of having a PFP. Talk about factors to consider when selecting your personal fitness plan activities.

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



Do the following activities and record results on the Fitnessgram Record Sheet under the Post Test

column. (you will need a partner, ruler, watch with a second hand and to review the below listed pages) • Curl-ups - - see page 25 • Push-ups - - see page 26 • One Mile Run - - see page 80 • Trunk Lift - - see page 41 • Shoulder Stretch (zipper) - - see page 138

website about walking http://body.aol.com/fitness/walking

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