Personal Exercise Prescription
WebQuest
Designed by
Nate Ramezane
8th Grade PE
EDX1201X Professor
Scott Weersing
Overview
• This is for an eighth grade physical
education class.
• To write an exercise prescription in
accordance with California Physical
Education Standards.
• Students will need print resources in the
media center, and possibly video materials.
Writing a Personal Exercise
Prescription
Created by Mr. Ramezane in
accordance with CA P.E. Standards
for 8th Grade
CA 8th Grade Standards Addressed
 3.1 Assess the 5 components of health-related
physical fitness by using a scientifically based
health-related physical fitness assessment.
 3.2 Refine individual personal physical fitness goals
for each of the five components of health- related
physical fitness, using research-based criteria.
 4.2 Identify appropriate physical activities that can be
performed if oneﾕs physical fi tness program is
disrupted by inclement weather, travel from home or
school, or a minor injury.
 4.3 Identify ways of increasing physical activity in
routine daily activities.
 4.4 Identify and apply basic principles in weight
resistance training and safety practices.
The Task
• Throughout this lesson you will be learning and
expanding your knowledge on techniques that are
involved in writing a personal exercise prescription.
• Your quest, if you choose to accept it, is to create and
implement an exercise program tailored to eighth grade
students.
• The physical education department of Lawson Middle
School has hired you. You are now the personal trainer
for the physical education classes.
• To accomplish your job, you will have to provide the
students with background information on training
principles, target heart rate, goal setting ideals etc.
The Task cont’d.
• You are going to provide this information to either two
different training ideals.
• Choose either:
– Muscular Endurance or Muscular Strength
• Each type of training involves different workout
regimens.
• Training for muscular endurance type activities would
help maintain your current look.
• Training for muscular endurance type activities would
give you added strength along with a bulkier look.
• You will be broken up into two groups focusing on
either topic.
• Remember to report activities that can be done both
alone and with a group, not just one or the other.
Process
• Students will use the web to
search and answer the
health-related fitness terms
• After evaluating the Internet
information, you will make a
fitness circuit specific to
their program.
• You may use equipment
from the provided list or
provide their own.
•
•
Students may present their
information to the class either
manner:
– Multimedia Presentations
– Physical walk-through
(recommended)
We will spend two days in the
computer lab, one day
compiling a list of the
equipment, and two days with
your group preparing your
presentations. Presentations
will take place next week.
Health Related Fitness: Five
Components
• Cardiovascular
Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
• Find definitions to
each of the following
components of Health
Related Fitness.
• Provide an example of
an activity that relates
to each of the five
listed items.
5 Principles of Exercise
Prescription
•
•
•
•
•
Overload
Progression
Specificity
Recuperation
Reversibility
• What are the
definitions of the
principles of exercise
prescription?
• Give examples.
Maximum Heart Rate
(HRmax) is calculated with this formula =
• What is that formula?
• What is Maximum Heart Rate and why is it
important in terms of cardiovascular
training?
Steps to Setting up an Exercise
Program
• 1. Needs Analysis
• 2. Set Goals
• 3. Pick Activities
• 4. Evaluation (reevaluate)
• What is needed for your
desired outcome?
• Name at least six
important factors in
setting goals.
• Remember to include;
Warm-up, primary
activity, cool-down
• Is it working? Modify?
Fitness testing?
Writing Your Fitness Circuit
• Needs Analysis
• Set Goals - Muscular Endurance, Muscular
Strength
• Pick Activities
• Evaluate, does it meet the criteria
• Be Creative
• Use provided list as a guide only, provide at
least five of your own exercises from your
searches.
Name____________________
P.E.
Period_______
Writing your own Fitness Circuit
Directions: Choose 9 exercises to complete in an indoor fitness circuit from the attached sheet. You have
to come up with 5 of your own stations. We have approximately 30 minutes to complete the circuit.
Station and Exercise:___/___
Time
Equipment Needed:
Sets/Reps
Station #1 - __________________/_____
_________________
____/____
Station #2 - __________________/_____
_________________
____/____
Station #3 - __________________/_____
_________________
____/____
Station #4 - __________________/_____
_________________
____/____
Station #5 - __________________/_____
_________________
____/____
Station #6 - __________________/_____
_________________
____/____
Station #7 - __________________/_____
_________________
____/____
Station #8 - __________________/_____
_________________
____/____
Station #9 - __________________/_____
_________________
____/____
________________________________________________________________________
Examples of Exercises for Fitness Circuit
Exercise
Equipment
1.
Wall Sits
None
2.
Push-up Hockey
Disc Cones, Ball/Puck
3.
Medicine Ball
same
4.
Rope Climb
Crash Pads, Ladder
5.
Sit-ups/ Crunches
Mats
6.
Push-ups
none
________________________________________________
Example List of Exercises involving Weights
Dumbbell Exercises
1.
Bicep Curl
2.
Tricep Extension (over the head)
3.
Tricep Kickback
4.
Deltoid Front Extension
Straight Bar Exercises
5.
Chest Press/Incline Press
6.
Bicep Curls
Other Exercises
7.
Leg Extension (sitting up)
8.
Leg Curls (laying down)
Resources
•
•
•
•
•
•
•
•
Health-Related Fitness
http://www.teachpe.com/cloze/heal
th_related_fitness.htm
http://alpha.montclair.edu/~junius/b
ook/MFitness2.htm
http://alpha.montclair.edu/~junius/b
ook/MFitness3.htm
http://alpha.montclair.edu/~junius/b
ook/MFitness4.htm
http://alpha.montclair.edu/~junius/b
ook/MFitness5.htm
http://star.ucc.nau.edu/~daa/heartlu
ng/slides/prescribe/sld001.htm
http://www.exrx.net/ExInfo/Fitness
Components.html
• Principles of Exercise
Prescription
• http://star.ucc.nau.edu/~daa/
heartlung/slides/prescribe/sld
001.htm
• http://www.miracosta.cc.ca.u
s/home/jgravel/book.htm
• http://www.exrx.net/Aerobic
/AerobicComponents.html
• http://www.hendrickhealth.o
rg/healthy/000512.htm
Resources
• Goal Setting
• http://psych.unn.ac.uk/users/nic
k/HPpp10/tsld024.htm
• http://www.coe.unt.edu/khpr/m
artin/5170goal.htm
• http://www.bodychangers.com/
news3.shtml
• http://www.bodybuilding.com/f
un/bbinfo.htm
• http://www.myGoals.com/
• Heart Rate
• http://www.heartmonitors.com/
heart_rate_basics.htm
• http://www.heartmonitors.com/
zone_calc.htm
• http://www.heartzone.com/us_r
esources.htm
• http://www.exrx.net/Testing/Y
MCACycleTest.html
Evaluation: Things to Consider
• Each prescription should be tailored to the component
selected: Muscular Strength or Muscular Endurance
• Does the prescription take into account people of like
ability or varied ability?
• If someone has a handicap can they participate in this
activity?
• Are your sources listed?
• Did you find other websites that were not included that
were helpful? If so, list them.
• Be creative, include exercises that you find you enjoy. Do
not list the first one you find without evaluating it’s merit.
Evaluation: Grading
•
•
This project is worth 100 points of your quarter grade (25% overall).
Grading is as follows:
– Complete thorough definitions of terms (25 pts.)
– Goal Setting Principles (5 pts.)
– Maximum Heart Rate information (5 pts.)
– Fitness Circuit Sheet (10 pts.)
– Correct list of equipment for exercises (5 pts.)
– Sources? Referenced correctly (5 pts.)
– Presentation (50 pts.)
• Originality (5 pts.)
• Deliverance (10 pts.)
• Captured audience (10 pts.)
• Eye contact (5 pts.)
• Use of equipment (5 pts.)
• Correct demonstration of exercises (15 pts.)
Conclusion
• The students that
participate in this
assignment will
understand the following:
– Components of HealthRelated Fitness
– Principles of Exercise
Prescription
– Goal Setting Principles
– Evaluating Fitness
Prescriptions
– Correct Demonstration of
Exercises
• Further Analysis:
– Could you have
presented information
differently?
– Did you find other
beneficial websites
when you where
searching?
– If you changed roles in
the group, would the
results been the same?
WebQuests that I referenced
http://www.manteno.k12.il.us/webquest/hig
h/Science/StrengthNutrition/strength.htm
http://research.education.purdue.edu/challe
nge/webquest/2001_2002/Craig/INDEX.ht
m
http://www.truwebs.com/csu/ete567
/webquest/default.htm
http://research.education.purdue.ed
u/challenge/webquest/2001_2002/M
cCleanThompson/INDEX.HTM