PERSONAL FITNESS SYLLABUS
Gainesville High School Physical Education Department
Coach Brenda Hill-Gilmore
Personal Fitness and Weight Training Instructor
Office Hours: 8:00-9:00 am
Phone Number: 770-536-4441
Email: brenda.hill-gilmore@gcssk12.net
What do I need for class:
1. Shorts and Sweats
2. Tennis shoes
3. Mat or large towel
4. Water bottle
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.
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.
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.
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:
Daily Dress/Participation
Exam
35%
45%
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 Plans
Personal Fitness Old Gym
Monday
Tuesday
Wednesday
Thursday
Friday
Roll Call
Warm up
Stretch
AB’s 100
Push ups
3x5
Roll Call
Warm up
Stretch
Roll Call
Warm up
Stretch
Roll Call
Warm up
Stretch
Roll Call
Warm up
Stretch
Track:
Student will
walk the
curves and
jog the
straights. 8
laps
Weight
Training
Track:
Walk for 45
minutes
Weight
Training
Mile Run
Stretch
Stretch
Stretch
Activity
Day,
Basketball,
Volleyball,
Soccer etc.
No sitting
down…
Coach Brenda Hill-Gilmore
Tuesday and Thursday: Weight Training for personal Fitness
Dumb Bell Work out: Groups of 2
1.
2.
3.
Bench Dumb Bell Press
Dumb Bell Squats
Dumb Bell Shoulder Press
3 x 10
3 x 10
3 x 10
4.
5.
6.
Step Up on Bench
Chin Up
Dumb Bell Lunge Walk
2 x 10
2x5
Down and Back
ABS:
25 Crunches
20 In Outs
20 Russian twist w/ 10 pound weight
10 Fifer Scissors
15 Right foot over your left knee, left elbow to your right knee; switch and repeat.
Coach Brenda Hill-Gilmore
Personal 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-Gilmore
Weight Training Pre-Season Test
Fall 2011
SStudent Name
Age
Ht.
Wt.
Body
Fat %
Mile
run
800
400
Bench
Press
Max
Squat
Max
Hang
Clean
Max
Coach B
Circuit Training:
4 to 5 Sets
3 minute recovery period
Circuit Training: 30 Seconds
Circuit Training: 30 Seconds
1. Blurpee into Shoulder Press
2. Icky shuffle using a 45%
3. (10) Hurdles –Hip Flexors right leg, left leg and
both
4. Medicine ball toss
5. Medicine ball throws w/ partner
6. Mountain Climber
1.
2.
3.
4.
5.
6.
Equipment needed:
Medicine Ball, Hurdles
Equipment needed:
Boxes, Medicine Ball, Jump Rope
Box Jumps
Push Ups with feet on medicine Ball
Tuck Jumps
Russian Twist
Jump rope
Split Jumps
Coach B
Get Lean
Fire Drill
1.
2.
3.
4.
Walking lunge
Straight legs kicks
Slide and glide
Back Pedal
1 minute
2 minutes
1 minute
1 minute
5.
6.
7.
8.
9.
Alternating medicine ball push ups
Squat arm curls
Ski jumps
Split jumps
Plank
1 minute
2 minutes
30 seconds
30 seconds
30 seconds
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
2 feet lateral hops
Russian Twist
Froggers
Tuck Jumps
Bicycles
Alternating Medicine ball
Squat arm curls
Ski jumps
Squat jumps
Split jumps
Plank
1 minute
1 minute
30 seconds
30 seconds
1 minute
1 minute
2 minutes
1 minutes
30 seconds
1 minute
30 seconds
Repeat exercises
Stretch
Equipment needed:
Dumb Bells
Towel or mat
Water
push ups
10-20