Physical Education Answer Key
Unit 1 .................................................................................................................................................... 1
Discussion Board: Getting Started - 10 pts ..................................................................................... 1
AtAGlance - 5 pts ............................................................................................................................. 2
Assessment - 10 pts .......................................................................................................................... 3
Fitness - 5 pts.................................................................................................................................... 7
Unit 2 .................................................................................................................................................... 8
Discussion Board: Correlations - 10 pts .......................................................................................... 8
Motion - 5 pts ................................................................................................................................... 9
Brain- 5 pts ..................................................................................................................................... 11
Goals – 5pts .................................................................................................................................... 12
Unit 3 .................................................................................................................................................. 13
Discussion Board: Injuries - 10 pts ............................................................................................... 13
Equipment - 5 pts ........................................................................................................................... 14
Activities - 5 pts ............................................................................................................................. 16
Sportsmanship – 5 pts .................................................................................................................... 18
Unit 4 .................................................................................................................................................. 19
Discussion Board: Prepared – 10 pts.............................................................................................. 19
Decisions - 5 pts ............................................................................................................................. 20
Compare - 5 pts .............................................................................................................................. 21
Activity Log ....................................................................................................................................... 28
Activity Log – 25 pts ...................................................................................................................... 28
Unit 1
Discussion Board: Getting Started - 10 pts
On this board you will brainstorm with other members of the class about various ways to get started and overcome
hurdles in a physical fitness program.
In your original post please include the following:
 Your Name, remember you're introducing yourself to the class
 Some of your favorite sports or activities that you think will keep you motivated in the upcoming weeks.
 Do you prefer to exercise in a group? With a partner? Or do you feel better off alone for your workout most of
the time?
 What advantages will you have in completing this course requirement? Do you have a membership in a gym?
Are you already actively participating in a sport? Has a friend or family member agreed to help you with the
training program? Are you near a pool, a park or a bike trail? Come up with at least one thing that will allow
you to successfully move forward in a physical fitness plan.
 Do you have any issues that you will have to overcome to successfully complete a fitness program? Do you
have an old injury that you will need to be careful with? Would you have to work on your positive mental
attitude? Are you very busy and don't have a lot of time? Describe at least one thing they could potentially
interfere with you being successful.
To complete this board you will respond to at least one other participant.
 Do you share anything in common?
 Can you make any suggestions that would help them be successful?
 What would you recommend as a way to overcome the issue he or she described that might interfere with the
fitness program?
Sample student submission:
Thread: Getting Started
Hi Selena,
I like that you ride your bike as well. You said that you didn't really want to use it though, unless you had a destination
in mind. I don't know where you live, (so I can't give you a very specific location), but my friend and I are setting a time
every week that we can bike ride together to Qdoba or to 711. It’s really fun because you can catch up with each other
(we both have pretty busy summer schedules), and you can get lunch or a snack or something to drink together while
you're there. Of course, going out for a slurpee isn't exactly healthy, but it is fun and always manages to put me in a
good mood.
Paige
Thread: Getting Started
Hi, my name is Paige. I suppose that some of my favorite activities are riding my bike, swimming, and occasionally,
(when she's good) walking the dog (she's still puppy-like). I prefer to exercise either by myself or with a good friend,
however it really does depend on the friend, and how much they talk. So mostly just by myself. A couple advantages to
my fitness plan are that my neighborhood has lots of room for riding my bike (and, both fortunately and unfortunately,
several hills), and also that my friend has a membership to a pool, so that I can swim with a friend every once in a
while. Also, my family has a treadmill, so that’s pretty convenient. I guess something that would interfere is my
mentality. I’m not exactly the most motivated to get up and moving or to do anything else, really. I feel tired all the time
now. I think that my lack of doing anything is really the culprit for this, though. If I can get into a consistent routine of
getting up and exercising every day, I think that will help a lot.
Thank you for your time,
Paige
AtAGlance - 5 pts
For this assignment you will synthesize the knowledge you have gained reading At-A-Glance.
For your assignment you will write:
 2 to 3 short paragraphs
 approximately 400 words long
 spelling and grammar checked
 at least 70% in your own words with direct quotes highlighted
You will include the following:
 an introduction
 a summary of the contents
 major conclusions
 your personal reactions and insights into how this knowledge is valuable to you
 the elements that are most important in considering your development of a fitness training program
Sample student submission:
The article “Physical Activity and Health: At-A-Glance” from the Surgeon General explored the
benefits of exercise, the difference between vigorous and less vigorous exercise, the amount of exercise
adults and adolescents receive, and tips for incorporating more exercise into one’s daily life. This
information helped me understand how I can enrich my fitness training program to maximize the health
benefits of my exercise.
Despite the many benefits of exercise, lack of activity has become a major health concern. The
article explained how regular exercise can have a positive impact on not only one’s physical well-being, but
also one’s psychological well-being. It reduces the risk of certain diseases and other problems that could
lead to diseases as well as reduces feelings of depression or anxiety. Without a doubt, exercise is good for
anyone, but so many people don’t exercise regularly. The article explained the difference between vigorous
and less vigorous exercise; if the exercise gets your blood moving, it is vigorous, if the exercise is less
intensive, it is less vigorous. Less vigorous activities have to be done longer in order to receive the same
health benefits. According to the article, “More than 60 percent of adults do not achieve the recommended
amount of regular physical activity.” Adolescents and young adults in America aren’t doing much better.
Right after these statistics, the article explained, “Only 19 percent of all high school students are physically
active for 20 minutes or more in physical education classes every day during the school week.” One major
conclusion that can be gathered from this is that the reason people in America are so inactive is because of
the lack of physical education in high school. If high school students are more active in physical education
and understand the importance of exercise early on, they will carry it into adulthood. As a result, the entire
nation is healthier. The article then explained some ideas to improve the quality of physical education in the
nation’s school systems. Separate from the schools, parents getting their kids more active, teens building
exercise plans right away, and dieters maintaining physical activity were a few of the other pieces of advice
the article provided. While the inactivity in the United States is a shocking health problem, there are
certainly ideas for improvement.
Within this article, there was some information that I already knew, some that I didn’t know at all,
and some that I know will help me in creating a fitness plan of my own. In the beginning of the article, I
already knew and understood most of the benefits to physical activity; I know that it can enrich my life in
new ways that will help in many years to come. Some of the statistics they listed, however, were more
shocking to me. I found it interesting that female adolescents were less active than male adolescents. At
least in my school, females seem to be engaged in sports about as much as the males. Similar to the one
about adolescents, I also found it fascinating that inactivity increasing with age was more common with
women. In all the magazines it seems like women are encouraged to be as skinny as possible and I know a
lot of women that exercise simply because of that. This statistic seemed backwards to me. Information I
found very valuable to me was the less vigorous vs. more vigorous exercise chart. Here it mapped out some
activities that I wouldn’t have considered more vigorous (such as shoveling snow). Also, I wasn’t aware
that washing windows or floors (although less vigorous) could be counted as exercise. This information
was definitely valuable to me and opened my eyes. In addition, it will help me create my own fitness plan.
By creating a variety of more and less vigorous activities, I can maximize the potential of my exercise.
Also, I will better avoid injury with this article because I understand now that I’ll need to start out with less
vigorous activities because I’m not that active as it is. With the chart, I can plan longer sessions of walking
or cleaning, and I can work my way up to jogging and bike riding for extended periods of time. Clearly,
this article helped me understand the importance of different types of exercise and how to plan them into
my daily life.
Assessment - 10 pts
Part one: This will help you to understand your own perspective on physical fitness.
1. Do you consider yourself to be physically fit?
2. What activities are you good at?
3. What are your favorite activities?
4. What activities do you dislike?
5. Do you prefer team activities or individual activities?
6. What physical skills have you learned over the past six months?
7. Is there any sport you would like to perform better in?
8. Which of these is your personal assessment regarding your level of physical fitness?
 Fit? Ha! Where's the remote control?
 I can make it to the fridge by myself






Fair
Average
Good
Very good
Outstanding
I wrote the book on fitness (and the website too)
Part two: This is your baseline of physical fitness.
Complete at least five of the physical fitness tests that are presented to you in this section. You will
revisit the same tests in unit three to examine fitness results. You are encouraged to try more than
five of these tests and select only the ones that you prefer. Be aware that everyone has a different
level of physical fitness. Your grade in this assignment is not about how physically fit you currently
are. It is about being aware of your current physical fitness level and what you will be doing with it
in the coming weeks.
Please note: Your participation in these tasks can be recorded in your physical fitness log for your
required time in this course.
1. Name of test:
Results of test:
2. Name of test:
Results of test:
3. Name of test:
Results of test:
4. Name of test:
Results of test:
5. Name of test:
Results of test:
6. Name of test:
Results of test:
7. Name of test:
Results of test:
Sample student submission:
Part one: This will help you to understand your own perspective on physical fitness.
8. Do you consider yourself to be physically fit?
I’d consider myself to be fairly fit. I don’t exercise much, but I try to eat healthily and
lower my time in front of the computer. I limit myself in junk food. The reason I don’t
think I’m completely fit is that I don’t exercise very often. I like to ski in the winter, but
that’s only four times a month or so when the lifts are open. In the summer I usually ride
bike a lot to my friends’ houses, but other than these activities, I usually don’t make time
to exercise.
9. What activities are you good at?
I’m good at skiing, and I’m good at running. When I was younger, I was the fastest one
in any of my classes. Nowadays, I can still run pretty quickly, but I’d need to work at
getting faster if I wanted to win anything at a track meet. I’ve skied since I’ve lived in
Colorado basically, which is 8 years and I most like moguls.
10. What are your favorite activities?
My favorite activities include dancing and skiing. As I mentioned, I really like to ski, but
it isn’t something I can do every day because of the location of the ski resorts. This year,
I picked up swing and blues dancing and really love it. I learned it with these people that
host swing and blues nights every week. I go on average about twice a month because it
costs money, but my friends and I usually practice at lunch occasionally. I also like just
taking walks, especially if it’s raining or pretty outside. It isn’t a very vigorous activity,
but this could add variety to my fitness plan. I also like swimming, because you don’t
notice how sweaty you’re getting.
11. What activities do you dislike?
I dislike running. I know I’m good at it, but I don’t like it. For other sports, well, I
dislike most sports because I’m not good at them. Mostly, I don’t like competition with
others much. Friendly competition is fine though, or if you don’t take score. Team sports
that I specifically don’t like (not just because of competition) include football, lacrosse,
rugby, basketball, and soccer.
12. Do you prefer team activities or individual activities?
It depends on the definition. I prefer to exercise with others, like go on a bike ride with
my friends, but I don’t really like team sports that include competition. Unless it’s a
friendly competition, I usually stay away from those. If the team activities require
someone else to be these, I generally like individual activities more.
13. What physical skills have you learned over the past six months?
In the past six months, I’ve gotten better at skiing moguls and can go even faster than
my parents. Once in this past ski season, I skied a double black diamond, which has
always been something I’ve wanted to do. It was on the easy side of the double blacks,
but it was still a pretty big mile marker in the progression of my skiing capability. I’ve
also gotten better at blues and swing dancing. Something I’ve always wanted to do is
learn how to dance well, and I wouldn’t consider myself that great of a dancer, but I’ve
definitely learned some new skills because I didn’t know how to dance at all six months
ago. Within blues and swing, I’ve learned several different types of spins and dips. I
mostly follow when dancing, but I know how to lead Blues dancing.
14. Is there any sport you would like to perform better in?
I would like to perform better in skiing and dancing. I’m a decent skier, but next season I
hope to ski more double black diamonds and stretch myself. I’d like to become a better
dancer. I want to learn how to lead swing dancing, and learn how to solo dance to swing
music. Sometimes there are people who solo dance to swing music the nights I go and
I’m always so jealous of them! I will need to learn.
8. Which of these is your personal assessment regarding your level of physical fitness?








Fit? Ha! Where's the remote control?
I can make it to the fridge by myself
Fair
Average
Good
Very good
Outstanding
I wrote the book on fitness (and the website too)
I would assess myself as fair. As I mentioned before, there are different types of exercise
I do, but I don’t exercise very often and except swing nights and ski season, I don’t make
time to exercise more than once a week.
Part two: This is your baseline of physical fitness.
Complete at least five of the physical fitness tests that are presented to you in this section. You will
revisit the same tests in unit three to examine fitness results. You are encouraged to try more than
five of these tests and select only the ones that you prefer. Be aware that everyone has a different
level of physical fitness. Your grade in this assignment is not about how physically fit you currently
are. It is about being aware of your current physical fitness level and what you will be doing with it
in the coming weeks.
Please note: Your participation in these tasks can be recorded in your physical fitness log for your
required time in this course.
1. Name of test: Your Pulse – Heart Rate
Results of test:
My Resting Heart Rate=64 beats per minute
Target Heart Range:
220 – 15 = 205 (maximum heart rate)
205 x 0.5 = 102.5 (Low-end of target heart range)
205 x 0.75 = 153.75 (High-end of target heart range)
2. Name of test: Body Mass Index (BMI)
Results of test: My BMI is 18.1 I am at a healthy weight.
3. Name of test: Brisk Walk
Results of test:
Heart-Rate Before Walk: 64 Beats per Minute
Heart-Rate After Walk: 144 Beats per Minute
Time it took to Finish Walk: 26 minutes and 9 seconds
4. Name of test: Push-Ups
Results of test:
# of Push-Ups I can Do: 14 Normal Push-Ups (Not the knee ones)
5. Name of test: Sit-Ups
Results of test:
# of Sit-Ups I can Do: 70 sit-ups
6. Name of test: Posture Test
Results of test:
I tend to have good posture in my lower and upper back but my neck is angled too far downward
most of the day. I need to make my muscles remember where to rest by standing straight up against
a wall. This will help me fix my posture problem.
7. Name of test: Shoulder Flexibility Test #1
Results of test:
2 ft, 3 inches. I held a piece of string and moved my hands over my shoulders keeping my palms
face down. My dad watched to be sure I didn’t cheat. I repeated the procedure three times and the
closest I could get my hands together (from moving them over my head) was 2 feet, 3 inches.
Fitness - 5 pts
Using what you’ve already learned, complete some additional research the elements of Physical and Motor
Fitness and answer the following questions:
1 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.
Sample student submission:
1. Physical Fitness:

Strength: According to http://www.brianmac.co.uk/conditon.htm, strength is “the
extent to which muscles can exert force by contracting against resistance.” So by lifting
weights, it is a strength workout because you are stretching the strength of your muscles by
exerting force against the resistance of the weight.

Endurance: The ability to perform physical tasks (moderate-vigorous) over a long
period of time without becoming fatigued.

Recovery Time: The time it takes for damaged muscle fibers to recover after each
workout. This is necessary to not injure oneself when exercising.

Flexibility: Ability to move in full range of motion.

Body Composition: Lean body mass to fat ratio.
Motor Fitness:

Agility: According to http://www.brianmac.co.uk/conditon.htm, agility is “the ability
to perform a series of explosive power movements in rapid succession in opposing
directions (e.g. ZigZag running or cutting movements)” I use agility most when I’m
bouldering.

Balance: the ability to maintain the body’s position. (Such as a handstand, or another
gymnastics move, or even balance between the hands when bench-pressing weights).

Power: According to http://www.brianmac.co.uk/conditon.htm, power is “the ability
to exert maximum muscular contraction instantly in an explosive burst of movements. The
two components of power are strength and speed.” Power may be used with the starting
position and take-off for a track race, but endurance carries the runner the rest of the way.

Reaction Time: The time it takes for muscles to react to a certain stimulus. (Can be
improved over time).
2. Physical fitness is the capacity you can perform exercise without becoming fatigued, while motor
fitness determines the ability to perform exercise successfully. Physical fitness is important to create
a regular schedule of physical activity so you receive the benefits of physical health. Motor fitness
is important to push yourself within the sport or exercise you are performing. Without motor fitness,
you never get better, but without physical fitness you never practice. For example, you may practice
lifting weights every week, but if you aren’t practicing lifting weights by correctly balancing the
bar, you never get better at lifting weights. You need both physical and motor skills in order become
physically fit.
3. If you only focus on one or two of these skills, your body won’t have balance all around. If you
only focus on strength and not ever flexibility, your muscles could get really tight and it could
become unhealthy. On the other side, if you only focus on endurance in cardio and never work on
strength, your bones could get really weak and could deteriorate. Strength training helps keep your
bones strong and prevents osteoporosis. Every component of exercise is important to keep a wellrounded health, instead of healthy in just one area.
4. Cardio respiratory Endurance is an area that would be good to focus on in my short-term fitness
plan because it makes me happier. It will also help deliver essential nutrients to muscles in my
body. By focusing on this type of endurance, my heart will work more efficiently and I will be
happier and more awake throughout the rest of the day. I don’t have many desires to be able to lift
heavy things or show off how flexible I am, so focusing on cardio respiratory endurance seems fine
for my fitness goals.
5. Bibliography:
"Components of Fitness." Redirect to Index Page. Peak Performance. Web. 29 May 2011.
<http://www.brianmac.co.uk/conditon.htm>.
“Osteoporosis Prevention - Your Orthopaedic Connection - AAOS." AAOS - Your Orthopaedic
Connection. American Academy of Orthopaedic Surgeons, Oct. 2007. Web. 29 May 2011.
<http://orthoinfo.aaos.org/topic.cfm?topic=a00315>.
Sparks, Yvette, and Mike Todd. "Physical Development: An Overview." VSU Faculty WWW. Valdosta
State University, Dec. 1997. Web. 29 May 2011.
<http://chiron.valdosta.edu/whuitt/col/biology_physical/physical.html>.
Unit 2
Discussion Board: Correlations - 10 pts
In your discussion board write about the following ideas. Support your opinions with information that you learned in
this unit and supporting evidence that you gained from independent research.
 How would a senior citizens facility benefit from hiring a physical fitness coordinator?
 What would be the link between brain cell regeneration because of exercise and assisting patients with
Alzheimer's?
 How would a study of older adults help in understanding the physical fitness needs of the young?
To complete this board you must respond to at least one other participant.
 Do you agree with his/her assessments?
 Is there something else that should be considered?
 What would you add to improve his or her line of reasoning?
Sample student submission:
Thread: Correlations
I definitely agree with you that if someone wasn't fit as a child, it is less likely they'll be fit as an adult. Also, if they are
fit as a child, it is likely that they'll carry that fitness into adulthood. Another thing to consider is that exercise also
makes people happier. For me, being in a senior citizen facility would be a little boring - just sitting around most days,
but if the facility had a physical fitness coordinator, the patients would be able to get more variety in their days as well
as be happier because of the endorphins released from exercising. This would make the environment better overall for
both the patients and the people working at the facility. Back to the idea with fitness among youth, the happiness
associated with exercise is important for youth to understand. If they like exercise because it makes them happy and feel
better about themselves, they will carry that habit into adulthood with them. Also, this course is a good example of how
studies on adults can impact youth. I understand much more how important it is to be physically fit, especially as an
aging adult, and I'm more likely now to start exercising young so it carries into my future. Already studies on adults
exercising have impacted the exercise of the young.
Thread: Correlations
1. A senior citizens facility would definitely benefit from hiring a physical fitness coordinator. As mentioned in
the unit material, walking can help senior citizens improve their memory skills. Additionally, it can reduce the
chance of a stroke, which can be more common in senior citizens. Another aspect that shouldn't be
overlooked is the effect of exercise on the mood. Exercise releases endorphins in the mind that can give you
a natural high. If a physical fitness coordinator was hired for a senior citizens facility, the patients would be
happier in their old age and the facility would run more smoothly overall. There are many ways a senior
citizens facility would benefit, from the patients remembering better, being healthier and being happier.
2. Studies show that Alzheimer's is twice as likely to occur in elderly people that don't exercise at all. This is
because exercise helps regenerate brain cells. Before the late 1990s, the common belief was that brain cells
could not regenerate, but recent studies show in the presence of exercise, terminal cancer patients actually
had new cells in their brains. Exercise can help brain cells regenerate if cells were lost due to disease or
even age. Scientists believe that this has a correlation with the lack of Alzheimer's disease in elderly people
that exercise regularly. This shows that physical fitness coordinators at senior citizens facilities is incredibly
important to aid patients that suffer from Alzheimer’s disease or help patients prevent the disease.
3. Studies such as these not only help aging adults, but also growing teens. With the discovery of brain cells
regenerating and helping memory, focus, and healthy mental capability, it’s equally important for teens and
children to exercise as well to maximize the potential of their mental capability. Exercise will help give them
better focus throughout the day, help keep their stress down and help them understand the importance of
exercise early on. Physical fitness is something everyone needs, not just aging adults, but also the young.
Motion - 5 pts
Watch the video Muscle and Motion below and complete the following:
1. Describe with details the body parts that are being sequenced.
2. For each body part describe at least two sports that would require a good knowledge of this muscular system.
Be sure to make the connection between the sport and the system.
3. Select one of your favorite sports.
4. Describe which part of the body would be beneficial to create a sequence on for better performance. Be sure to
make the connection between the sport and how the sequence will improve performance.
Sample student submission:
Body parts being sequenced:
Stemocleidomastoid: This is the neck muscle. It is sequenced first. Neck muscles would
need to be used in almost any sport, but they are probably used most often in swimming and
gymnastics. In swimming, neck muscles are used as the athlete propels him or herself through the
water. Without using these muscles appropriately, an injury could occur. In gymnastics, athletes
usually have to be very flexible and often bend around a lot, including bending their neck. Without
using these neck muscles appropriately, an injury could occur.
Pectoralis major: This is a chest muscle. It is sequenced second. The video shows how this
muscle is stretched with different movements of the arm, such as when doing push-ups. One sport
that would use this muscle a lot is volleyball. In volleyball, this chest muscle is used constantly with
the movements of the arms as athletes hit the ball. The sequence show how the muscle is used when
someone moves their arm across their body. This motion is similar to how an athlete would serve
the ball in volleyball. Without good knowledge of this muscular system, an athlete could injure him
or herself when playing volleyball. Another sport that uses this muscle a lot is swimming. During
swimming, an athlete will move their arms in many different motions in order to move throughout
the water. Whenever they move their arm, it stresses this chest muscle and without knowledge of
how this muscular system works, an athlete could injure him or herself.
Deltoid: This is a shoulder muscle; it is third in the sequence. This muscle is stressed as the
arm is lifted above the head or in other motions. One sport that would use this muscle frequently is
badminton. Especially in over-hand shots, the arm is moved in a way that uses this muscle. Another
sport that would use this muscle is basketball. As athletes dribble the ball or shot it into the basket,
this muscle is used quite a bit. For both of these sports, adequate knowledge of the muscular system
would help prevent injury.
Infraspinatus: This muscle is located on top of the shoulder blade; it is sequenced fourth. It
is used as the arm is lifted up straight or behind the back. This muscle would be used a lot in golf
and football. It is used in golf with every swing because the athlete has to swing the golf club
behind them in order to hit the ball. In football, if an athlete has the ball they will cradle it behind
them in a way that would stress out this muscle. In both sports, an athlete would need to know how
to use this muscle in a way that wouldn’t injure it.
Latissimus Dorsi: This muscle is located on the back of the rib cage and sequenced fifth. It
is used when the arms are up in the air or when they are pulled close to the body. This muscle
would be used frequently in lacrosse and soccer. In lacrosse this muscle is used as athletes run
across the field with their arms and stick close to them. It is also stretched as athletes try to make a
score. In soccer this muscle would mostly be used as a goalie but also by the runners as they move
their arms back and forth to keep their balance. As a goalie, this muscle would be stretched and
used frequently as athletes jump up to block the goal. Knowledge of this muscular system is
necessary to avoid injury in these sports as well as others.
Gluteus Maximus: This muscle is located on the hips and sequenced sixth. This muscle
would be used a lot in soccer and when skiing. It is used in soccer when athletes extend their legs to
kick the ball to another player or into the goal. It is used in skiing as athletes bend down to go over
moguls and stand back up on flatter parts of the hill. Without knowledge of how this muscular
system works, athletes could injure themselves in these sports.
Serratus anterior: This muscle is located under the shoulder blades and sequenced seventh. It
is used as the arms move back and forth (kind of like wings). This muscle would be used a lot in
sports like football and gymnastics. It would be used in football as athletes tackle other players
because the arms would be moving in towards the body. It would be used in gymnastics as athletes
stretch different parts of their body to create different moves. Knowledge of this muscular system is
necessary to avoid injury in sports such as these.
One of my favorite sports:
One of my favorite sports is dancing. (Mostly swing and blues dancing). Muscles that would
be helpful to sequence to avoid injury and maximize performance are serratus anterior, latissimus
dorsi, and deltoid. The serratus anterior would be helpful to sequence because when dancing, the
arms move back and forth quite a bit to keep a fluid motion and visual. One move this muscle is
stressed under is the pretzel, which includes a twist of the arms of the lead and follow in multiple
ways under it ends with the follow spinning. The latissimus dorsi would be helpful to sequence
because it is used quite a bit as a follow (which is a usually a girl). As a follow in swing and blues
dancing, this muscle is stressed in the many spins a lead may use. The deltoid (like the latissimus
dorsi) would be used in spins as well as other complicated moves a lead may do. Also, during the
dip (which occurs at the end of the song) this muscle may be stressed again because the follow’s
arm is usually braced against the back of the lead so she doesn’t fall or be dropped.
Brain- 5 pts
In this section you have read excerpts from many different research areas about the
impact of exercise on the brain and your mood. Now you should complete some of your
own research.
1. Select one of the research claims that you read about in this unit, or a similar claim
that you've heard or read about.
2. Complete some online research of your own about the topic you selected.
3. Write the following:
a. Are there any other research studies that support these claims?
o Cite the studies
o Describe how they support the claims.
b. Are there any research studies that refute these claims?
o Cite the studies
o Describe how they refute the claims.
c. Does the research seem valid? Explain why.
d. If you were a researcher, what are three questions that you would ask about this
topic to further future research studies? (For example one of the research
claims is that exercise can influence new stem cell growth. One question that
might need to be asked is: Are the results the same in adults as well as in
growing children that exercise?)
Sample student submission:
Claim: Exercise makes you happy.
I chose this claim because frequently throughout this course it’s been mentioned that exercise
makes you happy, but I didn’t know the science behind it and I wanted to find out so I could better
believe it myself.
Research:
Many different experts support that – scientifically - exercise makes you happy. Sarah Frayne writes
byrnemawr.edu that exercise can release endorphins in your body. Endorphins are natural hormones
that release feel-good energy. Frayne described them similar to the effects of pain-killing
medication. These endorphins actually give people a natural high. Chemically, exercise makes you
happy.
Another expert in a different field writes that exercise can make you happy through self-esteem too.
David Bohl, a personal life coach writes on selfgrowth.com that exercise can not only make you
feel relaxed and refreshed, but can also improve your confidence about your self-image, skills in
different forms of exercise, and can improve your outlook on life. Exercise can make you happy
chemically and also improve the way you see yourself and life.
However, one writer for the Inquisitive Mind, Daniëlle van Versendaal, writes that too many factors
contribute to experiments done about exercise and happiness for it to be valid. One example she
uses is that those who suffer from depression may get better from exercise because of the social
benefits (such as if they exercised with friends) rather than the actual physical excursion. The author
mentioned other examples of faulty research done on exercise and it’s affect on the brain and
suggested how more controlled experiments could be performed.
This research seems valid because the websites I visited had authors for the work and reason the
article was written. This is a pretty huge indicator that the article was written to inform people and
not fool people. Additionally, all of the websites had references at the bottom of their work showing
where they got their information. This is useful to know that these people also researched and you
can check that research to make sure it lines up. In addition, a couple websites had biographies of
the authors to add to the credibility of the information presented. Overall, the sources I used I feel
like I could trust.
Additional Questions:
1. How does exercise affect endorphins in children versus adults?
2. After what type of exercise are endorphins most apparent?
3. How are endorphin experiments performed?
Bibliography:
Bohl, David. "Exercise Can Make You Happy & Healthy." Self Improvement from SelfGrowth.com.
Lumos, 2005. Web. 06 June 2011.
<http://www.selfgrowth.com/articles/Exercise_Can_Make_You_Happy_Healthy.html>.
Frayne, Sarah. "Exercise and the "Runner's High": Can It Really Make You Happy?" Serendip.
2002. Web. 5 June 2011. <http://serendip.brynmawr.edu/biology/b103/f02/web1/sfrayne.html>.
Versendaal, Danielle. "Does Exercise Truly Make You Happy? | In-mind.org." In-mind.org |
Psychology for You. Beta, 2007. Web. 06 June 2011. <http://beta.in-mind.org/issue-1/doesexercise-truly-make-you-happy>.
Goals – 5pts
1. Create at least 2 complex, multilevel personal fitness goals to achieve during this class:
Example: I will swim at least 30 laps a day, 2 days a week to increase my endurance. I will try to schedule my swims
in the afternoons when I tend to feel down as a way to perk myself up and feel better.
2. Plan at least 2 ways to monitor your progress:
Example: I will take my heart rate at least 2 times during activity and reach my aerobic zone for at least 10 minutes
and keep a written log of how I feel before and after I swim.
3. Create at least 2 motivation strategies to assist in adhering to your plan:
Examples: I will ask my friend to join me at the pool to keep me motivated and to make the activity more fun.
Sample student submission:
1. Complex Goals

I will go for a jog or a bike ride at least 2 times a week to increase my
endurance. I will jog or bike ride for at least thirty minutes. I will schedule this
exercise in the morning when I’m still a little sleepy so I can stay alert for the rest of
the day.

I will go to an exercise class at the Raintree Athletic Club at least twice a
week. I will go to the Body Pump (weights) and Body Combat (endurance with
strength) classes so I can increase my strength. I will time these classes in the week
apart from each other so my muscles have time to recover.

At least once a week I will go swing or blues dancing. I will plan to go for the
lesson and stay as late as my parents will let me to maximize the time I go. Also, I’ll
try to only rest for a water break and otherwise be dancing for almost every song.
2. Monitoring my process:

I will push myself for the first ten minutes of each jog or bike ride and then
take my heart rate to see if I made it to my target heart range. Then I will go a little
easier for the next ten minutes to recover and then for the last time minutes, I will
push myself again. I will also log how I felt and focused the remainder of the day on
the days I jogged or rode my bike.

I will take my heart rate twice throughout the class at the Raintree Athletic
Club to see if I’m reaching my target heart range. Then, after every two times of
doing the weights class, I will increase the weights I’m using by at least a pound to
try to better my best and push myself.

After fast swing songs I’ll take my heart rate to see if I’m reaching a target
heart range. If I didn’t reach it, I’ll stay in the swing room (where songs tend to be
faster) until I do. If I did reach it, I’ll go into the blues room for a song because those
songs tend to be slower and it would be a little recovery time, but I’d still be dancing.
3. Motivation:

At least once a week I’ll invite my friend who lives up the street to come with
my on a jog or bike ride to keep me motivated and keep me pushing myself.

At least once a week I’ll stand in the front of the room for the class at the
Raintree Athletic Club because then more people could be watching me and I’ll be
motivated to do my best.

Every week I’ll try to invite a lot of friend to come dance with me so I’m
motivated to continuously dance. That way it’ll me more fun as well.
Unit 3
Discussion Board: Injuries - 10 pts
We occasionally hear about players who are encouraged to play on an injury. Sometimes the injury is minor and playing
on it will not cause further damage. Other times people are encouraged to play beyond their limits because of the stakes
involved.
Consider the Olympic athlete who may only have one shot at competition at that level or the athlete who's competing in
front of a scout.
In your discussion board write about the following:
 Would you risk a high-stakes injury for a sport chance of a lifetime?


Where would you draw the line?
Do you think that professional athletes with high pay stakes take bigger risks because of the paycheck
associated with their performance?
 Do you think that coaches or teams should be forced to limit performance outcomes that risk great injury?
 Remember there is no right or wrong answer to any of these, but you should support your ideas to give them
validity.
To complete this board you must respond to at least one other participant.
 Do you agree or disagree with some of his/her conclusions?
 Is there something else that should be considered?
 Are the ideas well defended or defined in such a way that they are well supported?
 What would you add to either support or refute his/her stand?
Sample student submission:
Thread: Injuries
I definitely agree with you on pretty much all you said. I wouldn't risk injuries for a chance of a lifetime, because I
probably wouldn't succeed but also it would risk exercise for the rest of my life, which isn't fun. I exercise for
enjoyment, and not competition, so I draw the line (like you do) when exercise isn't fun. I agree that sometimes
professional athletes will risk more for the money, but I considered is that everyone is different, so we can't assume all
professional athletes will do this. For number four, something to add and consider is whether or not coaches should
force their players to rest. Sometimes athletes won't stop exercising even if they have an injury, especially if a big game
is coming up. I think that in a professional situation (if the player is under a contract) a coach is allowed to force an
athlete to rest or take time off because the athlete is under a contract and cannot perform well under injury, so they need
to rest until they are completely healed. What do you think?
Thread: Injuries
1. I would not risk a high-stakes injury for a sport chance of a lifetime. I'm not that athletic, so I probably would never
get a chance like this, but even if I did I wouldn't risk it. I care more about being able to exercise for the rest of my life
more than any sport-chance. I'm not that competitive, so this probably plays into my decision, but at the same time I
care a lot about being physically fit for the rest of my life and not sitting around due to a serious injury. Staying healthy
and having a longer, happier life is more important than a few moments of glory in the Olympics.
2. I would draw the line pretty soon. I'm pretty worried about injury because I don't want to hurt myself beyond repair.
Since I don't play sports competitively, if I had an injury I'd just have to stop exercising for a while, and not worry about
missing a big game or something like that. I'm also a musician, so I'd definitely stay off injuries because I could injure
myself even more, and if I injured my hands it would be an even more serious issue.
3. I've never met any professional athletes, but I'm guessing they would take pretty high risks because of the paycheck
involved. I know that a lot of people only exercise for fun, but at the same time I know a lot of people are motivated by
money. (If I'm being honest, I'm pretty motivated by money too). It definitely depends on the athlete because everyone
is different, but I think professional athletes are more likely to risk injury because of the paycheck than other athletes.
4. I think the coach or team should be forced to let the player decide. If the player is seriously injured and needs time
off, they should allow that time for the player. It is the athlete's choice to take the risk of full-time practice or not, but a
professional athlete would be under a contract with the team and would need to fulfill a certain amount of time. If the
athlete permanently damaged an important muscle, then they can't play for that team anymore. So it is reasonable for
the coach to limit the athlete's time on an injury until they are fully healed, and it is only good for the athlete. In
contrast, it definitely isn't acceptable for coaches or teams to stress an injured player; they need time to recover.
Equipment - 5 pts
Every year around the world people come up with new sports, new styles and new types of safety equipment.
The bike helmet that we wear now is very different from helmets 10 years ago and 30 years ago most people
didn't wear anything on their heads for protection.
Complete some research into the innovations that have led to sports equipment the way is now and
make some educated projections about the way you think it will continue to evolve.
A brief example: If we were talking about space travel you could do some research into fuel cell
engines or heat shields or all-terrain moon buggies, explains some of the innovations and how any
one of these developments will help us to one day to land on Mars.



Cite at least two sources
Describe the evolution of the equipment that includes at least three changes that have
occurred.
Describe in 1-2 paragraphs the changes you think that will occur in the future. Give valid
and reasonable explanations for why you think this will occur.
Sample student submission:
Changes that have occurred:
Sports equipment over the years has changed quite a bit over the years. Generally, sports
equipment has become more personalized. For example, in the past, skis were made out of wood
and very long but today are made out of fiber glass and much shorter. Skis used to be mostly one
size fits all, but today, skis are made in all sizes to fit the person they are for. Skis come in high
quality and low quality. Some skis are made specifically for racing and others made specifically for
moguls. It is all made based on the specific skier’s capability. Another example is bike helmets.
Before the thin shell helmet with foam inside, bike helmets were just a leather shell. Then they
evolved to large plastic shells and finally to the helmet we know today. All of the helmets
beforehand didn’t have sizes, but now helmets have clips in the back to cinch tighter or looser to for
different sizes of heads. Bikes are another example of this personalized sports equipment. In the
past, bikes were only designed in one size and mostly for full-grown men. Even though the first
bike was designed in 1817, they weren’t designed for both men and women until 1965. Clearly,
sports equipment has changed a lot in the personalization of it.
Another change sports equipment has gone through is to make it safer. Skis were incredibly
unsafe when they were too long and wooden. The skis would only last for a short amount of time
because the wood would expand from snow exposure and then break if stressed too much. This
caused many accidents on the slopes. Helmets are another example. The first helmet was only strips
of leather across the head and barely offered any protection at all. Then for a while, bike helmets
were only made with the foam material found inside the shell of bike helmets today. In a crash,
these helmets would be broken through and crack the rider’s head right afterwards. Bikes are
another example of equipment that has gotten safer. The first bike was made almost entirely of
wood and was powered by riders pushing their feet off the ground. This bike however was
incredibly hard to steer and bikers often crashed. A bike with a break mechanism wasn’t invented
until 1870. Clearly, bikes and other sports equipment have come a long way in the safety measure.
Another major change among sports equipment is its ability to perform to the athlete’s
ability. The ski is one example. As mentioned before, skis have come a long way in both safety and
personalization. The personalization of the skis helped create better performing skis for everyone. If
a new-timer was just starting out on the bunny-hill, he/she could find skis to fit that need. Or if a
long-time skier was looking for something for moguls, they could find skis that would perform best
for that. Bikes are another piece of sports equipment that has evolved to perform better for the
purpose. The first bike could only travel at 17 miles per hour, but some bikes today can go up to 30
miles an hour. Without a doubt, sports equipment has also evolved to be able to perform better for
the athletes using the equipment.
Changes that will occur:
Sports equipment for the future will presumably advance the same way. The equipment will
get more personalized, safer, and better for the purpose. Even today running shoes have been
specialized for different problems runners may have. Because of the progression of sports
equipment this far, I speculate sports equipment will go the same way in the future. This is good
because athletes will be able to perform more to their needs but could be bad for markets that aren’t
online because they’ll have to carry a larger variety of sports equipment. Another change that I
speculate will occur in the future is the advancement of safety. Like skis, bikes, and helmets have
come a long way to being safer, so will sports equipment for the future. Accidents still occur and as
long as accidents ensue, so will technological research for making sport equipment safer. A final
change I speculate will happen is the quality of sports equipment. Bikes can now go faster than ever
before and skis can perform on all kinds of slopes. Changes such as these will continue to happen.
This is good because sports equipment will be able to keep up with the ability of the athlete but it’s
bad because it’ll create some arguments in the sports field. If one athlete performs better because
they have better equipment, it could be viewed as unfair. While getting better sports equipment is
important, ethical arguments may occur as a result. I speculate all these things because it’s how
sports equipment has advanced this far, so it is logical to assume it will continue to advance in the
same way.
Bibliography:
“Bicycle History." 自転車文化センター. Bike Culture Center, 1999. Web. 07 June 2011.
<http://www.cycle-info.bpaj.or.jp/english/learn/chistory2.html>.
Rosandich, T. J. "Sports Equipment and Technology | The Sport Journal." Volume 14 | The Sport Journal.
United States Sports Academy, 2000. Web. 07 June 2011.
<http://www.thesportjournal.org/article/sports-equipment-and-technology>.
Swart, Randy. "Bicycle Helmet History." Helmets: Bicycle Helmet Safety Institute: Bike Helmets. Bike
Helmet Safety Institute, 9 Sept. 2010. Web. 07 June 2011. <http://www.helmets.org/history.htm>.
Activities - 5 pts
Colorado offers sports for just about any enthusiast. Some opportunities are local while others
require a little drive time.
A. Go to the website for the Fort Collins Recreator, http://www.fcgov.com/recreator/
Explore some of the options that are available in the local community.
List at least 3 fitness activities that are available.
Where are these activities held?
When are they held?
How much do they cost?
How would you go about signing up for one of these activities?
B. Now explore some activities that are further out.
Websites you can explore include:
http://www.coloradolinks.net/Colorado_Unique_Sports.htm
http://www.cosports.com/
http://www.teensummercamps.com/Colorado-Summer-Camps.htm
or find one of your own
Select one activity that you’d be interested in exploring.
How much does it cost? (You don’t necessarily have to do this, but if you wanted to you should
know how much it is to get involved.)
Where would you need to go to participate?
What makes this so interesting to you?
C. Having explored some of the activities that are available:
How likely are you to join one of them in the next year?
What would be the benefits to you in joining?
What would keep you from joining?
Sample student submission:
A. Fort Collins Recreator:
1.
One activity I found was called Zumba dancing, which is a fusion dance of Latin
rhythms and modern moves. It is for ages 14 and up. Another activity I found was diving
lessons that don’t require any previous diving experience. This activity was for ages 5-17. A
third activity I found was White Water Rafting trips for ages 11-17 periodically throughout
the summer.
2.
The Zumba dancing activity is held at the Northside Aztlan Center. The diving
activity is located Edora Pool Ice Center. The white water rafting trips meet at the Northside
Aztlan Center.
3.
The Zumba dancing activity is ongoing and held Mondays, Wednesdays, Thursdays,
and Sundays. On Mondays it’s from 9-10am. On Wednesdays it’s from 9-10am and 6:157:15pm. On Thursdays it is from 6:15-7:15pm and on Sundays it’s from 3:30-4:30pm. The
diving activity is offered twice throughout the summer. One class is on Mondays and
Wednesdays from the 6th of June to the 29th. The other one is offered Mondays and
Wednesdays from July 11th to August 8th. The time for each of these sessions is from 9:1510:00am. There are white water rafting trips offered throughout the summer. One is on June
13th from 12-4pm. Another is on June 25th from7:45-11:45am. Another trip is offered July
11th from 12-4pm. The last trip is offered on July 23rd from 7:45-11:45am.
4.
The Zumba dancing activity costs $2 per class (for one hour). The diving class (that
is ongoing for a month) costs $35 total. The white water rafting trips cost $59 each.
5.
The Zumba class is drop-in only, so you can just show up at the door and pay, then
come back on other days for more fun! The diving class you have to register online with the
Recreator website. In order to register for a white water rafting trip, you have to take the
number code next to the date you want to go and register with the Recreator website, like the
diving class.
B. More Activities:
One activity I’d be interested in exploring is a fencing class. Fencing always seemed like a unique
sport I could possibly be good at. I found one fencing class from August 24th-October 12th that
meets every Wednesday from 7-8:30 at the Link Recreational center. This class is for people over
the age of 12 with no previous fencing experience, so it’d be perfect for me. To register I would
have to call the Link Rec Center in Lakewood.
1.
The fencing class costs $75 for 8 weeks of instruction. An additional fee will be
necessary to buy a personal fencing glove, but this can be purchased in the first class and all
other materials are provided free of charge.
2.
For this class I’d have to go to the Link Rec Center in Lakewood, which is a bit of
drive but other classes I found were nearing full.
3.
I’m interested in exploring fencing because it seems classy. This is a poor reason I
know, but whenever I saw it on TV it seemed like something unique and fun I could
possibly be good at with practice. Who knows, maybe it’d be useful one day if I ever was in
a pirate fight or something.
C. Activities Available and the possibility of me joining:
1.
After researching all the activities, I am pretty impressed at everything there is to do
in Fort Collins and Colorado. I found some things that I’ve always wanted to do but never
knew how or where to start. But after researching and knowing where to research, I’d say
it’s pretty probable that I will join some activities next year when I have time to register
before it already starts.
2.
Benefits of me joining activities include enhanced exercise, enhanced skill, and
being more involved in the city of Fort Collins. Exercise is always easier when you’re doing
something you love to do and exploring some of these activities might help me figure out
what types of exercise I really enjoy. Also, I’d learn some pretty neat skills in these
activities, whether it’s in my comfort zone and learning a new dance or stepping out and
learning something like fencing. In addition, I’d meet new people that are interested in some
of the things I’m interested in and it would expand my sphere of influence, which is pretty
cool.
3.
The major thing I see getting between me and joining one of these activities is how
busy I already am. Especially in the school year, it’s difficult for me to plan activities around
my normal schedule along with some of the extracurricular activities I already do (Forensics
Speech and Debate, Spirit Band, Girl Scouts, piano, Peace Jam, multiple extra ensembles,
etc.) and on top of that I want to get a part-time job too. I still have time to exercise during
the school year, but the exercise is rather sporadic and between other activities. Exercise in a
group setting for a set amount of time would be difficult to fit in my schedule during the
school year. However, during the summer I have a lot more free time and signing up for and
going to some of these activities seems like something I would really enjoy.
Sportsmanship – 5 pts
Assume that you have been asked to give a presentation to first and second graders about
sportsmanship. Create either a series of posters (minimum four) or a short PowerPoint presentation
(minimum five slides) that covers the importance and proper conduct of sportsmanship.




Use vocabulary and images appropriate for younger children.
Make it appealing for a younger audience.
Make certain the messages are in your own words.
Keep your topics clear and uncomplicated.
Sample student submission:
Unit 4
Discussion Board: Prepared – 10 pts
Select two of the Prepared safety responses that you research that you would actively support or become trained in.
Explain why you selected these two over any others.
 Is there any other type of training that you think would help you in an emergency response?
 What personal qualities beyond just training or equipment would make you a good responder in an emergency?
 What skills, attitudes or issues would you like to improve about yourself that would make you in better at
responding in an emergency situation?
To complete this board you must respond to at least one other participant.
 Do you select the same response training or equipment?
 Do you think he/she has a good idea of what it involved with this training or equipment use?
 What other skills, attitudes or issues should he/her consider to make him/herself a better emergency responder?
Sample student submission:
Thread: Prepared
We both chose basic first aid, which is understandable. I'm not much of a babysitter, but basic first aid can be useful in
almost any situation...if someone gets a blister on a hike, has an office accident...basic first aid just helps in every day
life. I didn't choose basic water safety because I'm not much of a swimmer so it didn't seem very relevant. You seem to
have a good understanding of different training and equipment. CPR is definitely useful if someone drowns or even has
a heart-attack. Something you may want to consider is wilderness first aid training. You may not hike much, but in
Colorado it's likely everyone will find themselves on a trail at some point. This training is good for giving someone
immediate, basic help when professional help is very far away.
Thread: Prepared
Two Prepared safety responses I chose and will probably become trained in are Basic First Aid and CPR. I
chose these because I’m not that interested in swimming very often and automated external defibrillators
(AEDs) are for something much more serious that anything else. If I was in an emergency situation where
CPR didn’t work for someone whose heart stopped beating, the ambulance would probably have an AED
and use it. Also it requires more equipment that I wouldn’t be carrying around everywhere. Basic First Aid
and CPR seem like they would be useful anywhere, whether you’re in a restaurant helping an elderly person
who choked on their food, helping someone who sprained their ankle playing soccer, or rescuing someone
from an avalanche who is unconscious. The other types of medical training seemed more specialized, but
CPR and Basic First Aid seem like the most beneficial medical training for me.
Wilderness First Aid training is another type of emergency response training that teaches how to deal with
broken bones and other injuries when help is far, far away. For me, this training would be beneficial because
I’m often out on hikes with my family and in the Rocky Mountains; it’s very easy for people to sprain their
ankles. If something worse ever happened, Wilderness First Aid training would be beneficial to respond to
the emergency.
To make a good responder to emergencies, you have to have more than just training and equipment. You
have to be able to not panic and keep a level head so you can decide the best way to respond to the
emergency. A person that is a good responder to emergencies would also be someone who works well
under pressure. It is someone who is quick on their feet (thinking and running even) and can quickly solve
problems without panicking.
Skills that I would like to learn to become better at responding to emergencies include Basic First Aid and
CPR. My mom has Basic First Aid training and I see how useful it can be in everyday life for situations that
you couldn’t have foreseen. Attitudes that I need to acquire is working more efficiently under pressure.
Sometimes if things are difficult, I get stressed out and have difficulty responding to situations in the more
efficient way.
Decisions - 5 pts
Ultimately YOU are responsible for your own health decisions. What you put into your body; how
you use your body; what you want to get out of your body, are all factors in the life you lead.
Taking an active role in health and fitness decisions will affect the rest of your life.
Answer the following:
 How do you want to feel when you wake up in the morning every day for the next 20 years?
 What do you want to maintain or change about your current body image over the next 20
years?
 Describe three things that you can do starting right now that will positively impact the next
20 years of your life in terms of health and physical fitness. For each of the three include at
least one thing that you can start doing right now that would help you meet each goal.
 Explain how making these important decisions and acting on them immediately can change
your life.
Sample student submission:
1. For the next twenty years, I want to wake up and feel happy. I want to feel like I can accomplish
anything and want to feel like I’m prepared for anything the day throws at me. I know exercise will
help this. I’ve already noticed a change in my ability to focus and my general moods throughout the
day; exercise has helped. Exercising daily and keeping my health up will help me feel better every
morning, even for the next twenty years.
2. I want to maintain a normal Body Composition. Right now I have a normal Body Composition
probably because of my metabolism, but I know that as I get older, I’m going to have to work to
remain in shape and remain looking and feeling well. Right now I feel like I have very little fat on
my body and in twenty years, I hope I look the same. I also want abs, so I’m going to have to keep
exercising and making sure to do strength workouts too in order to achieve this.
3. Things I want to do to positively impact my life:

Exercise daily: Before this class I haven’t been doing this, but now I realize how big
of an impact it can have on your life. My goal is to exercise everyday for the rest of my life.
Some days it may be a five mile bike ride or strength workout while other days it can just be
some stretching or a walk in the park. Whichever day it is, I want to work out daily. This
will definitely impact my health and physical fitness because I’ll feel better, look better, and
have better health. I’ll live longer too, so I have even more time to accomplish all of my
dreams. One thing I can to right now to help me reach this goal is to plan out different types
of workouts, some that are low-intensity and some that are high-intensity so on those days
where doing fifty sit-ups just doesn’t seem appealing, I can choose a low-intensity workout
and still get my exercise in for the day.

Eat Healthily: Maybe a caffeinated soda or some coffee is okay every now and then,
but fatty and sugary foods can have a poor impact on your health and if you exercise too,
you won’t be able to exercise at maximum potential. I have pretty strong will, so if I decide
to try to eat healthily, I will. As I continue through life, I’ll avoid fatty foods, especially on
exercise days. I really like fruit, so I’ll keep in mind every day that I’ll feel better if I eat a
piece of fruit rather than a bowl of chips. This will impact my exercise because I’ll be able
to perform in my full capability where if I ate a lot of junk food, exercise would get a lot
more difficult. One thing I can do right now to help accomplish this goal is look up healthy,
simple recipes and try them out. If I find healthy foods I love more than junk food, it’ll be
even easier to eat healthily for the rest of my life.

Continue to be Drug and Alcohol Free: Sometimes turning down drugs and alcohol
is difficult for impulsive teens that fear judgment of their peers, but I’ll be sure to surround
myself with people that will love me even if I don’t do drugs, smoke, or drink alcohol. I
understand how much it can impact your health in a negative way. Smoking can severely
impact your lungs and make exercising very difficult. It can also end your life pre-maturely.
Drinking alcohol not only is considered junk food, it dehydrates you and makes exercise
difficult. On top of that, it kills your brain cells, which can impact you later in life. Right
now I can make a pact to continue to turn down drugs and alcohol and be above the
influence.

Start everyday with some stretches, sit-ups, and a glass of orange juice: This is
similar to exercising daily and eating healthily, but if every day is started with something
that will make me happier, my entire life will be happier. If I just do some simple stretches
and sit-ups, I get some exercise daily (and hopefully those abs I want!). Also, orange juice
will help give me a serving of fruit and also help combat colds. I get to eat healthily and get
sick less often! Something I can do right now is stretch and have a glass of orange juice. It
isn’t the beginning of the day right now, but getting started is the first step to the rest of my
life.
4. Making these decisions and acting on them will immediately change my life. I’ll feel happier,
healthier, and I won’t worry as much about my future because I have a plan to stay happy and
healthy. Sometimes life can get hard, but I believe following these decisions and guidelines will
significantly make my life better. I’ve already noticed in the first couple weeks of this course that
I’m happier and feel healthier. If I continue to do this throughout my life, I have a feeling that my
life will be fantastic. And immediately that makes me happy.
Compare - 5 pts
The following are some of the most popular sports around the world. In each table, two somewhat
similar sports are listed. Completing your own research on each you will compare the sports.
For each you should include things such as:
 Number of players
 Types of equipment used
 Important rules
 Where and how played
For a brief example, which you may not use, field hockey is played on a field and ice hockey is
played on ice but both use sticks.
Football
Rugby
Baseball
Softball
Field Hockey
Ice Hockey
Handball
Racquetball
Tennis
Badminton
Downhill Skiing
Freestyle skiing
Sample student submission:
Football
Number of players
Teams play with 53-man
active rosters, but only 11
Rugby
A Rugby team typically has
15 players.
Equipment
Important Rules
How played?
are on the field at one time.
During pre-season, teams
usually have more than 53,
but they have to cut some
players to meet the 53-man
roster requirement.
Helmet, shoulder pads, knee
pads, shoes, and gloves.
Uniforms are usually
supplied by the team.
Football pants have pockets
for thigh pads and knee
pads. Football players may
consider wearing collar
pads, rib vests, forearm
pads, and hip and tailbone
pads.
Teams switch sides of the
field at the end of the 1st
and 3rd quarter. Each team
is required three time-outs
for each half. The
Quarterback is responsible
for leading the players in
important plays. Receivers
or Running Backs run or
pass to advance the ball
down the field. The
Offensive Linemen block
for the Quarterbacks and
Running Backs.
Teams try to progress the
ball across the field in 4
downs or plays. If they are
unsuccessful, the possession
of the ball is passed to the
other team. The game is
split into four quarters that
each last 15 minutes. Half
time lasts for 12 minutes
and is after second quarter.
The game usually lasts for
much longer, however due
to time-outs and the clock is
stopped whenever a play
has not been completed.
Players with the ball can be
tackled by the members of
The field has two goal posts
and the game progresses
with an oval rugby ball that
has 4 panels. Rugby players
typically wear shin and
ankle pads, mouth guards,
helmets sometimes, and
mitts. Mitts are typically
fingerless gloves. Females
usually wear breastplates.
There are forwards that are
similar to Linemen and
block the other team from
getting the ball. Then there
are backs that try to
progress the ball forward in
order to score. Plays are
continuous in rugby and
there are no downs. The ball
carrier must release the ball
when tackled and roll out of
the way so other players on
their feet can continue the
play.
Rugby is fast-passed with
few stops and continuous
possession changes. All
players must be able to
catch, run, pass, and kick
the ball, regardless of
position. They also must be
able to tackle and defend.
Rugby consists of two 40minute halves.
Where played?
Number of players
Equipment
Important Rules
How played?
Where played?
the other team in order to be
stopped.
It is played on a football
field that is 100 yards long.
Football was created in the
United States and is mainly
played there. Canada does
have some professional
football teams as well, but it
isn’t nearly as popular as it
is in the US.
Baseball
There are 25 on the team
and 9 on the field.
Bats, baseballs, bases, facemasks, helmets, chestprotectors, shin guards,
cleats, and leather gloves.
Rugby is played on a field
called a pitch that is 100
meters long and 70 meters
wide. (110 yards by 75
yards). Rugby is mainly
played in Europe but has
gained some popularity in
the United States.
Softball
There are 9 players on a
softball team.
Bat, helmet, cleats, softball
glove, batting gloves,
sliding pad, sliding shorts,
softball socks, shorts, shirts,
sunglasses, softball, bases,
and catching gear.
If a player catches the ball it Any ball going inside the
is a force-out. A catcher
first and third base line is
catches the ball when a
known as a foul. The ball
batter did not hit the ball. A must be thrown underhand.
game consists of 9 innings. Both hands must be on the
A runner is out if he is
ball at the start of the pitch.
tagged or fails to retouch
A batter is out if their ball is
the base after a foul play. A caught or if they aren’t
runner is out if he/she
standing in the batter’s box.
passes a runner before
Runners may over-run first
him/her.
base only. A runner is out if
they: are tagged before
reaching a base, 1st base is
tagged, they run more than
three feet out of the base
line to avoid being tagged.
Players hit the ball with a
Players hit the ball with a
bat and run around the
bat and run around the
bases before they can be
bases. They must touch the
tagged with the ball or a
bases. If the opposing team
base is tagged with the ball. touches the ball to the base
Players make a score when before the runner gets there,
a runner has touched 1st,
they are out.
2nd, 3rd, and Home base in
that order.
The playing field is divided The playing field is divided
into an infield and outfield. into an infield and outfield.
The bases are 90’ apart.
Inside the baselines is
known as the infield;
outside is the outfield.
Number of players
Equipment
Important Rules
How played?
Where played?
Number of players
The lines between the bases
are 60’ apart and they form
a diamond. Inside the
baseline is known as the
infield; outside the lines is
the outfield.
Field Hockey
11 players per side
including the goal-keeper.
Hockey stick, ball, mouth
guard, shin guards, hockey
shoes, helmet, and
protective gloves.
Ice Hockey
11 players per side
including the goalie.
Helmets, face masks,
shoulder and chest
protectors, gloves, elbow
pads, leg guards, hockey
stick, skates, mouth guards,
and goalie gear (different
gloves, different face mask,
etc.)
Players may not shield or
A player is allowed to use
obstruct the ball with their
the hip or torso to impede
body or stick, play with the an opponent, but only if the
rounded side of the stick,
only player is in possession
charge, hit or shove an
of the puck. A body check
opponent, raise the stick
to the head or back is
above the waist, hit, hook or illegal. Players may not
hold an opponent’s stick, or hook, hold, or trip the other
stop or deflect a ball in the
players or their sticks.
air or on the ground with
Players may not impede
their stick or body.
other players if they do not
have the puck.
Two halves that are 20-25
Players strike the puck into
minutes each with a 5
the goal of the opposing
minutes halftime. A ball
team to score. The team
must be passed or dribbled
with the most points at the
down the field with the flat end wins. It is played in
side of the stick. A goal is
three 20-minute periods.
scored when the ball is
stricken into the net from
within the striking circle.
In fields 100 by 60 yards. It On a sheet of ice known as
is split up by a center line
a rink usually by 200 by 85
and two 25 yard lines.
feet. The rink is divided into
three parts: the defending
zone, neutral zone, and
offensive or attacking zone.
Handball
7 players: 6 players, one
Racquetball
Racquetball can be played
in “Singles Play” with 2
players, “Doubles Play”
with two teams of two
players or “Cut throat” with
three players per team.
Balls, gloves, and protective Racquet, goggles, running
eye gear.
shoes, racquetball glove,
head band, and racquetball
balls.
It is illegal to keep
To serve, a player must
possession of the ball
bounce the ball and then hit
without attempt to attack
it with the racquet. Hinders
and try to score. A player is are when something
not allowed to endanger
interferes with the play and
another player with the ball. results in a replay. Hinders
Players are not allowed to
include the ball hitting
hit, pull, or punch the ball
ceiling lights or fans,
out of another player’s
accidently hitting the
hands. Players are not
opponent, or screening
allowed to roll on the floor
opponent’s view of the ball.
for a rolling or stationary
Only servers win points and
ball. Using legs or
the ball can only bounce
outstretched arms to defend once.
is not allowed. A throw-in
is awarded when the ball
goes out of bounds.
The game has two 30Once the ball is in play,
minute halves with a 10
players alternate hitting the
minute halftime. The game ball back and forth until one
does not go into overtime if player misses the ball. Once
there is a tie; it ends in a tie. in the play, the walls and
A goal is made if the ball
ceiling can be used for shot
goes completely over the
variations. Matches are two
goal line. A player is
games played to 15 and a
allowed to take three steps
tiebreaker to 11 if needed.
with the ball and hold it for
three seconds, then they
have to pass it off. Players
are allowed to use the torso
of the body to obstruct a
player in possession of the
ball.
The playing court is 40 by
Racquetball originated in
20 meters. Handball is
the US.
generally played in the
USA.
goalie on the court at once.
Maximum of 12 players per
team.
Equipment
Important Rules
How played?
Where played?
Tennis
Badminton
Number of players
Equipment
Important Rules
How played?
Where played?
Number of players
2 players per team.
Can be played in singles or
doubles. In singles there is
one player per team and in
doubles there are 2 players
per team.
Tennis shoes, tennis ball,
Shuttle (or birdie),
tennis racquet, sweat bands, badminton rackets, net, and
and a tennis court.
a court.
The server must serve to the Only the serving side can
player diagonal of them.
score. Players serve from
The server must stand
the right side of the court if
behind the baseline. If a
their score is even and serve
team gets a point, they score from the left side of the
15. Today scoring typically court if their score is odd. A
goes up by ones. If the
player continues to serve as
score is even it is known as long as that team makes the
a deuce. Advantage-in
score, but if the opposing
means the serving team has team get the shuttle, the
the opportunity to win the
next time the original team
game if they win the next
serves, the opposite player
point. Advantage-out means will serve.
the receiver will win the
game if they get the next
point. A let is called if the
ball rolls on the court or a
distraction interrupts the
play. A let causes a replay.
A ball that lands on the line
is considered in.
Players switch off hitting a
Games are played to 21. To
tennis ball back and forth
win a match, you need to
across a net. When a player win 2 of 3 games. Players
fails to hit the ball back, the hit a birdie or shuttlecock
other team scores a point. If over the net. When the
a player hits the net or the
receiving team fails to pass
ball lands out of bounds,
the shuttle back over, the
they lose the point.
serving team gets a point.
Played on a tennis court. A Badminton evolved from a
game similar to Tennis was children’s game in India.
played in ancient Egypt, but After seeing the game,
the game we know today
British soldiers brought it
was first played in France.
over to England. It is now
It spread throughout Europe fairly popular in both
and is now fairly popular in Europe and the United
the United States as well.
States.
Downhill Skiing
Just alone, or with a group
Freestyle skiing
Just alone or with a group
Equipment
of friends, no normally a
competition.
Skis, poles (optional), snow
pants, snow coats, gloves or
mittens, helmet, goggles,
face mask (optional), and
ski boots.
Important Rules
Skiers must always stay in
control. Skiers in front of
you always have the right of
way. Ski pass will be
revoked if skiers do not
follow the boundary lines of
the resort and ski in control.
How played?
Unless it is in the Olympics,
most downhill skiing is not
competitive but more fun
with friends. Rules in
downhill skiing is mostly to
keep athletes safe, like most
rules in sports. Skis are used
in conjunction with boots to
sled down snowy hilltops
on both feet.
Downhill skiing originated
in the European Alps but is
popular in both Canada and
the US as well. Downhill
skiing occurs at ski resorts
in designated areas.
Where played?
Activity Log
Activity Log – 25 pts
45 hours required for 25 points and 5.0 credit hours
20 hours required for 25 points and 2.5 credit hours
Directions (what to include) for Activity Log:
Must include –
1. Date of Activity
of friends, not normally a
competition.
Skis, poles (optional), snow
pants, snow coat, gloves or
mittens, helmet, goggles,
face mask (optional), ski
boots, and small trick skis
optional.
Sometimes it is more
difficult to stay in control
freestyle skiing, but skiers
must always remain safe
and not put other skiers in
danger. If they are too out
of control, their pass will be
revoked. They must also
obey the boundaries of the
ski resort.
An acrobatic form of skiing
that involves technical
moves. Mogul skiing is also
known as a form of
freestyle skiing as well and
was recently added as an
Olympic event.
It began in Sun Valley,
Idaho and was known as
“hot-dogging”. It is now
practiced on slopes around
the US and Canada and
terrain parks made
specifically for freestyle
skiing.
2.
3.
4.
5.
Description of Activity
Time of Activity
Intensity (M- moderate / V- vigorous)
Fitness Components (St- strength / En- endurance / Re- recovery time / Fl- flexibility /
Bo- body composition)
6. WG (Does this activity move you toward one of the workout goals you created?
7. Witness Signature for each amount of time
Sample student submission:
Log Certified by: Nimal Gamage (father) nimal.gamage@gmail.com
Activity Log and Timeline
timeline
Wednesday, May 25,
2011
Thursday, May 26, 2011
Activity
Lyrical/Ballet Dance
Classes
Walking/Biking
duration
2 hours Lyrical 2 hours
Ballet
1 hour walking, 1/2 hour
biking
Friday, May 27, 2011
Ballet and Progressions
Class
2 hours
comments
Stylz Dance Studio
Goal
Goal #3
Bike ride to Council tree
library and back. Walked
aroun the neighborhood
pond continuously.
Stylz Dance Studio
Goal #1
Goal #3