Independent Study Physical Education
In this class you will be responsible for researching and completing assignments on fitness and
developing a workout program to improve and maintain your fitness level.
Student will:
1. Learn health related equations, and complete research and written work to determine fitness
levels
2. Develop a fitness plan – Written Activity #3
3. Record and assess levels of physical participation in an activity log
Amount of work and physical activity:
FOR 5 CREDITS OF PE: In addition to the written work, your goal is to complete your activity
requirement of 60 hours. You should begin logging activity hours immediately.
FOR 2.5 CREDITS OF PE: In addition to the written work, your goal is to complete your activity
requirement of 22 hours.
Work Submission:
All work and fitness logs must be submitted by the last required day.
1. You should submit your written material within the first week because this is the groundwork
for your activity logs.
2. Then submit your activity logs all together at the end.
Assignments may be submitted:
1. online to
2. by mail
3. in person
You may make additional copies of PE Activity Logs.
Written Activity Standards:
All activities should be:
 Word Processed
 Double Spaced
 Spelling and Grammar Checked
Double check that your activities:
 Answer all of the required questions
 Include correct bibliographies when required
NOTE: In addition to the written work, you should begin logging activity hours immediately.
Physical Activity
The definition of physical activity is "any bodily movement produced by skeletal muscles that result in
energy expenditure."
In simpler terms, that means any activity that uses large muscle groups as opposed to sitting or lying
down.
Type of activity
Physical activity doesn't have to be continuous to be healthy. Doing active chores around the house
counts. So does walking to school. But playing Gameboy doesn't.
Any physical activity that uses large muscle groups counts. Playing softball, taking an aerobics class,
running, climbing, jumping, or volunteering to help mow senior lawns all count. The idea is to get
moving.
Using Oxygen
The body needs energy in order to work. Energy comes from burning oxygen inside your muscle cells.

Aerobic exercise - long-duration exercise that relies on the presence of oxygen for the
production of energy

Anaerobic exercise - short-duration exercise completed without the aid of oxygen
WRITTEN ACTIVITY 1:
Research Aerobic and Anaerobic exercise and answer the following questions:
1. Give at least 2 examples of both aerobic and anaerobic exercise.
2. Describe what each type of activity does for the body and how each impacts your:
 stamina
 strength
 muscle mass
 body weight
 body fat
 circulatory function
 blood pressure
3. Describe the importance of having both types of activity in a physical fitness plan.
4. Include a bibliography of the information books and/or sites you used for your information.
Physical Fitness
Physical fitness is the capacity to meet various physical demands without becoming too fatigued.
Some of the components of physical fitness are:
 Strength
 Endurance
 Recovery Time
 Flexibility
 Body Composition
Motor Fitness
Motor Fitness refers to the ability of an athlete to perform successfully at their sport.
Some of the components of motor fitness are:
 Agility
 Balance
 Power
 Reaction Time
WRITTEN ACTIVITY 2:
Research the elements of Physical and Motor Fitness and answer the following questions:
1. Define each of the listed components of physical and motor fitness.
2. Describe how Physical and Motor skills work together in your body to allow you to be more
physically fit.
3. Explain the problems of focusing too strongly on just one or two of these skills.
4. Select one of these skills and describe why it would be the most important for you to focus on it
in a short term fitness plan.
5. Include a bibliography of the information books and/or sites you used for your information.
Fitness Math
Body Mass Index (BMI)
The United States is fortunately one of the best fed nations in the world. However, we do have
significant food issues. Lack of understanding about nutrition and exercise mean that many people are
either over or underweight and undernourished.
One place to start understanding weight is to study the body mass index, or BMI. BMI is a calculation
that estimates how much body fat a person has based on weight, height and age.
BMI calculators are not the only things that determine if a person is eating correctly. For example,
BMI can’t determine if you’re eating enough nutrients to build muscles effectively. But it’s a good
place to start understanding what your body needs to be physically fit.
Go to the website:
Teens Health Body Mass Index
http://kidshealth.org/teen/food_fitness/dieting/bmi.html
Follow the directions for determining your BMI.
Heart Rate
Wearing a heart rate monitor is an easy, accurate method of checking your heart rate. But if you don't
have a monitor, here is another easy way.
Go to the website:
Top End Sports Fitness Testing
http://www.topendsports.com/testing/heart-rate-measure.htm
Follow the directions for finding your heart rate.
Target Heart Rate
The heart rate during exercise is an indicator of intensity, or in other words how hard you are working.
To improve your cardiovascular fitness, you need to raise your heart rate to a certain level and keep it
there for 20 minutes. Ideally, you should be working within the 50 to 75 percent of your maximum
heart rate, a range called your target heart rate.
Working within this zone gives you health and fat-burning benefits from your cardiovascular activity.
Here's how to figure out your target heart rate:
220 minus your age = Your maximum heart rate
Maximum heart rate x 0.5 = Low end of your target heart-rate range
Maximum heart rate x 0.75 = High end of your target heart-rate range
TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and a good place
if you’re just starting a fitness program. It can also be used as a warm up. This zone has been shown to
help decrease body fat, blood pressure and cholesterol.
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits
as the healthy heart zone, but is more intense and gives better results.
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will
improve your cardiovascular and respiratory system AND increase the size and strength of your heart.
This is the preferred zone if you are training for an endurance event.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone
include an improved cardio-respiratory system and endurance.
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the
highest number of calories, it is very intense. Most people can only stay in this zone for short periods.
You should only train in this zone if you are in very good shape and have been cleared by a physician
to do so.
WRITTEN ACTIVITY 3:
Now you will set some personal fitness goals.
Your goals should be:
 Specific, challenging and focused on your interests – what will keep you interested for the next
month?
 Short-term – what do you plan to achieve in your next month of physical activity in this class?
 Realistic – what is an achievable goal in the next month?
 Personal – how will this impact your self-confidence and self-esteem?
Physical Education Class Workout Goals:
1. Create at least 3 personal fitness goals to achieve during this class:
Example: I will swim at least 30 laps a day, 4 days a week to increase my endurance.
2. Plan at least 3 ways to monitor your progress:
Example: I will take my heart rate at least 4 times during activity and reach my aerobic zone
for at least 10 minutes.
3. Create at least 3 motivation strategies to assist in adhering to your plan:
Examples: I will ride bikes with friends to keep up my interest and challenge myself.