Physical Education B Answer Key
Unit 1 .................................................................................................................................................... 1
Assessment - 5 pts ............................................................................................................................ 1
Realistic - 5 pts ................................................................................................................................. 3
Nutrition – 5pts................................................................................................................................. 5
Logs – 5pts ....................................................................................................................................... 7
Unit 2 .................................................................................................................................................... 8
Helping Kids - 5 pts ......................................................................................................................... 8
Cool Down– 5 pts ............................................................................................................................. 8
Stretching – 5 pts .............................................................................................................................. 8
Unit 3 .................................................................................................................................................... 9
Circuit – 5 pts ................................................................................................................................... 9
Nutrition 2 – 5 pts........................................................................................................................... 11
Endurance – 5 pts ........................................................................................................................... 15
Unit 4 .................................................................................................................................................. 17
Training – 5 pts .............................................................................................................................. 17
Challenge – 5 pts ............................................................................................................................ 18
Unit 1
Assessment - 5 pts
Part one: This will help you to understand your own perspective on physical fitness.
1. Considering your experience in the first class, do you consider yourself to be more or less
physically fit since then?
2. What activities from your first class would you like to continue?
3. What new activities would you like to try?
4. Are there any activities you dislike?
5. What physical skills have you learned over the past six months?
6. 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)
7. Considering your answer to question #6 … what level would you like to be at this time
next year?
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:
Sample student submission:
Part one: This will help you to understand your own perspective on physical fitness.
1. Considering your experience in the first class, do you consider yourself to be more or
less physically fit since then?
I consider myself to be more physically fit because I’ve continued cheerleading, and I’ve
spent a lot more time swimming because I’ve been working as a lifeguard!
2. What activities from your first class would you like to continue?
I would like to continue running, dancing, and zumba.
3. What new activities would you like to try?
I would really like to start lifting weights, Irish step dancing, and diving.
4. Are there any activities you dislike?
I dislike playing certain sports such as hockey and basketball.
5. What physical skills have you learned over the past six months?
In the past six months I’ve learned a lot of tumbling skill through cheerleading.
6. 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)
7. Considering your answer to question #6 … what level would you like to be at this time
next year?
This time next year I would like to be a very good, if not outstanding.
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: Sit and Reach
Results of test: L: 16 in R: 15.5 in
2. Name of test: ½ mile walking test
Results of test: ½ mile takes me 9 minutes
3. Name of test: 100 meter swim
Results of test: it takes me 1:04 minutes to swim 100 meters!
4. Name of test: Sit Up test
Results of test: In three minutes I did 100 sit ups
5. Name of test: Vertical Jump test
Results of test: In one jump I can jump 16 in.
Realistic - 5 pts
Select one of the goals that you’ve read about or another one that you’d like to work on for long
term fitness. (Note: this is long term, at least 2 – 5 years or even a lifetime goal.)
1. Describe your goal and its importance to your life.
2. Describe your immediate plan to get started.
3. Describe your long term plan to remain on track.
4. Identify 3 things that could potentially hamper your efforts.
5. Consider if your plan would benefit from having a partner (a relative, friend, or even a paid
trainer). Describe how/why it would or would not help.
6. Identify three things that you can do daily or weekly that would assist your plan.
7. Find two websites that would help you with your goal. Include the name, URLs and give a
brief description of why you selected each one.
Sample student submission:
Select one of the goals that you’ve read about or another one that you’d like to work on for long
term fitness. (Note: this is long term, at least 2 – 5 years or even a lifetime goal.)
1. Describe your goal and its importance to your life.
My goal is to run the BoulderBoulder. The reason I want to do this so badly is because I’ve
always enjoyed sprinting, but have had difficulty with distance running. I also want to complete
the BoulderBoulder because my dad used to run, and he wants to run again but he can’t due to a
knee injury.
2. Describe your immediate plan to get started.
My immediate plan is keep running but push myself each time to run a longer distance than I
did before.
3. Describe your long term plan to remain on track.
My long term plan is to not only work on my running, but do a lot of cross training and gain
stamina.
4. Identify 3 things that could potentially hamper your efforts.
Three things that might slow me down are that I have a continuous problem with shin splints…
they never go away! I have calcium build ups below both of my knees which makes running
hard. And finally, I have over arched feet so I constantly have to be changing my orthotics in
my shoes so I don’t hurt them.
5. Consider if your plan would benefit from having a partner (a relative, friend, or even a paid
trainer). Describe how/why it would or would not help.
I think having a friend to train with would help push me because I’m very competitive.
6. Identify three things that you can do daily or weekly that would assist your plan.
One thing I could do daily is stretch to build up some muscle strength. Another thing I could do
daily is make sure to get some kind of exercise, even if it’s not running, it’ll help build up my
stamina. One thing I could do weekly is record how far I can run, so I can easily track my
progress.
7. Find two websites that would help you with your goal. Include the name, URLs and give a
brief description of why you selected each one.
http://www.coolrunning.com/engine/2/2_3/181.shtml
I chose this website because it has a detailed work out plan that I could follow.
http://www.runnersworld.com/article/0,7120,s6-240-400--14340-0,00.html
I chose this website because it provides highly detailed reviews of a lot of different running
shoes, and running shoes can make or break someone’s running experience.
Nutrition – 5pts
Using what you’ve already learned, complete some additional research about sports nutrition and
answer the following questions:
1. Describe the importance of maintaining a balanced diet for working out.
2. Explain the problems of focusing too strongly on just one or two nutritional areas.
3. Describe the difference between good fats and ‘bad’ fats in terms of physical fitness.
4. Describe how it’s possible to have too much of a ‘good’ nutritional component.
5. Select one area of fitness nutrition and describe why it would be the most important for you
to focus on it in a short term fitness plan.
6. Explain the statement, “All fitness nutrition is the same … it’s different for everyone.”
7. Include a Works Cited page of the information books and/or sites you used for your
information.
Sample student submission:
Using what you’ve already learned, complete some additional research about sports nutrition and
answer the following questions:
1. Describe the importance of maintaining a balanced diet for working out.
Ii is very important to maintain a balanced diet for working out to ensure that you’re getting a
lot of carbs for energy, and to ensure that you’re getting the appropriate amount of calories for
the extent of exercise that you’ll be doing.
2. Explain the problems of focusing too strongly on just one or two nutritional areas.
One major problem of focusing too strongly on specific nutritional areas is that you’re
neglecting the other areas, and different nutritional areas help different part of your body. So in
order for your body to perform as best it can, you need to make sure that is gets proper amounts
of nutrients.
3. Describe the difference between good fats and ‘bad’ fats in terms of physical fitness.
Good fats help you burn off bad fats while you exercise. Good fats are unsaturated, so they are
liquid at room temperature (like vegetable oil) where as bad fats are saturated or trans fats and
they are solid at room temperature (like lard).
4. Describe how it’s possible to have too much of a ‘good’ nutritional component.
It’s possible to have too much of a good nutritional component by consuming a lot of one and
not enough of others, another easy way to limit a component is by trying to not consume fats
because you start limiting your intake on good fats.
5. Select one area of fitness nutrition and describe why it would be the most important for you
to focus on it in a short term fitness plan.
One area for me to focus on would be calories because even though I do exercise, I think that I
eat too many calories for the exercise I do because it isn’t very vigorous.
6. Explain the statement, “All fitness nutrition is the same … it’s different for everyone.”
This statement means the only thing similar for everyone’s fitness nutrition is that everyone is
different. It’s like saying that everyone’s is custom made for them, and the only similarity
people have is the fact that they are custom.
7. Include a Works Cited page of the information books and/or sites you used for your
information.
Works Cited
Clinic-Feature, Kathleen M. Zelman, MPH, RD, LDWebMD Weight Loss. "Good Fats vs. Bad
Fats: Get the Skinny on Fat." WebMD. WebMD, n.d. Web. 07 June 2012.
<http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats>.
Genesis Personal Fitness. "How Eating Good Fats Helps You Lose Weight Faster." How Eating
Good Fats Helps You Lose Weight Faster. Genesis Personal Fitness, n.d. Web. 07 June
2012. <http://www.genesispersonalfitness.com/public/278.cfm>.
Zimney, Edward. "Dr. Z’s Medical Report." The Difference between Good and Bad Fats.
Everyday Health, 11 Sept. 2007. Web. 07 June 2012.
<http://www.everydayhealth.com/blog/zimney-health-and-medical-news-you-can-use/goodvs-bad-fats-how-to-tell-them-apart/>.
Logs – 5pts
Student Name___________________________________________ Student ID_________________________________
Time
Date
Description of Activity
(Min)
Physical*
Nu
Nov. 2
Warmups, laps and sprints in pool
Nov. 2
Drank water instead of soda
60 min
flexibility stretching in the water,
cardio and endurance
less sugar, less
Witnesses:
*Physical: Identify which of the fitness goals you've accomplished (you can list more than one depending on the
**Nutrition: Identify which of the nutrition goals you've accomplished (you can list more than one.)
G: Does this activity move you toward one of the goals you created?
Sample student submission:
Logs will be submitted at the end of the course. Check that all students have required
hours and level of physical activity.
Unit 2
Helping Kids - 5 pts
You’ve been asked by a playschool to work with a group of five young (ages 4 – 7) students who
seem to be struggling with their gross motor skills.
Create 3 lessons of 10 minutes each that you would use to work with these kids. You should do
some more research to make sure that you really understand what would help out these children.
You can create a PowerPoint, create a video or come up with some other way to present your
material. Make certain that your work is complete and covers all the required elements.
Required lesson elements:





How would you start?
How would you access their current motor skills?
Assume that you’ve identified two gross motor skills that need more focus. What activities would
you have them do?
What would you have them do to practice the skills at home?
How would you advance each of the three lessons so that the students are practicing what they
know while also working on new skills?
Sample student submission:
Student submissions will vary, but much match assignment requirements.
Cool Down– 5 pts
The other side of Warming Up is the Cooling Down.
Complete some research on the importance of a Cool Down after physical activity, and some ways
to effectively cool down.
Create a PowerPoint or video presentation that includes the following information:
 As least 3 slides or comparable video time that describes the general purpose of cooling
down
 At least 5 of the physical and mental benefits of a good cool down
 At 3 different ways you could cool down
 At least 1 slide that includes good references online for cooling down
 At least 1 slide with tips, hints, or tricks of cooling down
Sample student submission:
Student submissions will vary, but much match assignment requirements.
Stretching – 5 pts
Create a PowerPoint or Google Presentation that highlights a stretching routine that you will design
to your personal fitness goals.
Your presentation must include:
 a minimum of 10 slides
 visuals


brief description of your routine including timing and or repetitions for each part of your
routine
brief description of the benefits of the routine you’ve put together as compared to your
fitness goals
Sample student submission:
Student submissions will vary, but much match assignment requirements.
Unit 3
Circuit – 5 pts
Complete some research into different types of circuit training exercises.
1. Identify 12 - 15 exercises that can be performed with resources that are available to you.
 Get creative. A sturdy, straight tree branch not too far off the ground can be an effective
pull up bar. Or a trip to the local playground may give you all the resources you need for a
good circuit. (A good place to get ideas can be found here
http://www.brianmac.co.uk/exercise.htm)
 For each exercise give a brief description of the exercise (or provide a picture.)
 For each exercise identify which body part is associated with that exercise is associated
with. So pull-ups would go with Upper-body. Try to identify a well-rounded variety of
exercises.
2. Create a chart below that maps out two full circuits.
 In each circuit try to ensure that no two consecutive exercises directly the same muscle
group. e.g. do not have press ups followed by pull ups.
 For each exercise identify the number of reps or time that you will complete in each portion
of the circuit
Sample student submission:
Complete some research into different types of circuit training exercises.
1. Push-Ups: Lay on the ground, on your stomach. Pull yourself up onto your toes, and use
your arms to push yourself off of the ground so that your body is slightly angled, yet
straight. Using your arms, lower yourself to about two inches off of the ground, and then
push back up to original position. Works the upper-body.
2. Bench Presses: Sit in the grass, with your back on the edge of some stairs or a patio. Place
your hands on that same stair or patio edge, with fingers facing you. Push up until your arms
are completely extended, and then lower yourself until your butt is about an inch or two
from the ground. Works the upper-body.
3. Sit-ups: Lay on the ground, with arms crossing your chest and your legs bent with knees
pointed upwards. Without lifting your feet off of the ground, sit up and touch your knees
with your elbows. Works the core.
4. Plank: Lay on the ground, stomach down. Use your toes to lift you off the ground, and then
tuck your elbows right under your shoulders, so that the length of your forearm is on the
ground and is helping to hold you above the ground. Hold this position, with your body
straight. Works the core.
5. Squat Jumps: Stand on the ground, arms out and palms down. Squat down as low as you can
without losing balance, and then fully extend your legs to jump straight up. Works the lower
body.
6. Lunges: Standing straight on the ground, extend one leg out in front of you and dip to the
ground by bending your knee. Repeat on the other side. Works the lower body.
7. Dancing: Put on some music and move! No rules, just jumping up and down and moving
however you want. Works the whole body.
8. Running: Create some type of course based on length or time it takes to run at a particular
rate. Run. Works the whole body.
9. Jump Rope: With a jump rope or any long piece or rope, swing it in a pattern under your
feet and jump. If you have two ropes and some friends, double-dutch! Works the whole
body.
10. Crunches: Lay with your back and feets on the ground, knees in the air. Then, with your
arms crossed over your chest, raise your shoulders straight up off of the ground as high as
you can go. Works the core.
11. High Knees: With your arms fully extended and your hands out in front of you, run as fast as
you can while pulling your knees all the way up to your chest on each step. Works the whole
body.
12. Bike riding: Take your bike to a local trail or park and ride! Works the whole body.
Nutrition 2 – 5 pts
1. Read the two articles below.
2. Do some research and find an article that compliments the information you gathered in these
first two articles. The article you find should both reiterate important points you learned,
while adding to and expanding on the information you have already read.
3. Cite the article you selected, including the URL.
4. Give a brief explanation of why you selected this particular article. (There are a LOT of
articles out there about this topic, why did this one stand out for you?)
5. Using the information you gathered, explain in 2-3 paragraphs how you would change or
enhance your current ideas about nutrition in combination with your fitness goals. Be sure
to reference and cite the information you gathered in these three articles to support the points
you will make about your own nutritional goals.
Article #1:
How To Build Muscles with Proper Nutrition
What you eat before and after your workout can help you build muscle faster
By Elizabeth Quinn, About.com Guide
Updated February 10, 2011
In order to build lean muscle mass it's necessary to combine an adequate calorie intake with a solid
muscle strengthening program. While large numbers of calories are needed to fuel both the
workouts and tissue repair and muscle building, it's important to eat the right combination of
calories to encourage muscle gain.
Carbohydrate for Muscle Building
Carbohydrate is the predominant energy source during a strength training workout. Stored as
glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of power. The
harder and longer you work out, the more glycogen your muscles require. Once these stores of
glycogen are gone your energy level will drop and you will run out of fuel to power muscle
contractions. For this reason, athletes doing strength training exercise in the hopes of building lean
muscle need to have an adequate carbohydrates intake.
Your carbohydrate needs will vary depending upon the intensity and length of your training
sessions. For those doing moderate workouts of less than an hour, you may only require 2 grams of
carbohydrate per pound of body per day. Those doing long, intense training two hours or more may
require 3-4 grams of carbohydrate per pound of body weight each day.
Sports nutrition experts recommend up to 400-600 grams of carbohydrate per day for the average
male performing regular intense exercise and strength training workouts in order to keep the muscle
glycogen stores high. Personal carbohydrate requirements vary based upon the intensity and length
of workouts as well as your body size.
Protein for Muscle Building
All athletes need protein after vigorous exercise. Protein helps repair and rebuild muscle tissue that
is broken down during hard exercise. Because protein is the basic building material for muscle
tissue, if you strength train, or want to increase muscle size, you need to consume more protein than
sedentary individuals or non-athletes. However, most strength athletes may overestimate their
protein needs.
The USDA (United States Department of Agriculture) recommends that the average person requires
about 0.4 grams per pound per day. Sports nutritionists recommend that strength athletes consume
about 0.6 to 0.8 grams of protein per pound of body weight per day, not to exceed 1 gr/pound/day.
That's about 90 to 115 grams of protein/day for the 140-pound athlete and 128 to 164 grams for
those weighing 200 pounds.
You can get adequate protein by eating a healthy diet that includes low-fat dairy, eggs, lean meats
such as fish and chicken, and a variety of fruits, nuts, and legumes, but some athletes find that a
protein drink, or bar is another convenient way to increase daily protein intake.
Fat
After you've met your carbohydrate and protein needs there is room for fat. Fat is an essential
nutrient, however, you require a small amount of it to remain healthy. Less than 30% of your total
daily calories should come from unsaturated fat, such as olive oil, lean meats and fish, nuts, seeds,
and avocados.
Water
In addition to the regular eight glasses of water every day, you need to drink to replace fluids that
are lost during exercise. To be confident that you are well hydrated before workouts, drink 2 cups of
fluid 2 hours before exercise. During your workout, drink 4 to 8 ounces every 15 to 20 minutes.
After exercise, replace any further fluid losses with 16 ounces of water. If you want to be precise,
you can weigh yourself before and after workouts. For each pound lost during exercise, you should
be drink 16 ounces of fluid.
Eating After Exercise
Consuming some carbohydrate along with protein after your workout helps fuel muscle growth and
replenishes glycogen stores for your next workout. Research shows this carbohydrate-protein
combination within thirty minutes of exercise nearly doubles the insulin response, which results in
more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of
carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative
impact because it slows rehydration and glycogen replenishment.
Consult a registered nutritionist, physician or other health care provider for personal nutritional
counseling. This information is not intended as a substitute for appropriate medical treatment.
Source
USDA, DRI Tables. Dietary Reference Intakes: Recommended Intakes for
Individuals[http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=2&tax_subject=256&topic_id=1342http://fnic.nal.usda.gov/nal_
display/index.php?info_center=4&tax_level=2&tax_subject=256&topic_id=1342] last accessed Jan, 2011.
Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27. Review.
Nutrition for Sport and Exercise, 2005, Jacqueline R. Berning, Suzanne Nelson Steen, ISBN 0763737755.
Article #2
It's About Eating Right
Academy of Nutrition and Dietetics
Eat Right for Resistance Training
Proper nutrition is important for resistance sports like weight and strength training. Maintaining
good eating habits can improve overall performance and increase muscle strength. This is true
whether you lift weights once a week or multiple times a day.
Resistance athletes need a diet that provides carbohydrates for energy and moderate amounts of fat
and protein. You can easily meet these needs with a nutrient-dense, well-balanced diet. A sports
dietitian can assist you in developing personalized eating plans to meet the needs of your sport.
Energy
Your energy needs change based on how often and how hard you train, as well as your overall
goals. Diets that are low in calories can lead to loss of body weight and loss of muscle, while diets
high in energy intake can result in gains in body mass, including muscle and fat. Gaining muscle
mass requires adequate energy and protein intake, resistance training, and appropriate hormone
levels.
When training in resistance exercise, take care to consume a diet that contains high-quality protein
and adequate carbohydrate and heart-healthy fat sources. While eating enough protein is critical to
building and repairing muscle, protein is used only as a minor energy source during exercise.
Carbohydrates
Carbohydrates provide energy so your body does not have to use protein as a fuel source. Getting
enough carbohydrates can prevent early fatigue and injury. If you follow a well-balanced diet, a
carbohydrate intake of 2.3 to 3.6 grams per pound (5 to 8 grams per kilogram) is likely enough.
Even if your focus is on body image and weight, your daily intake should not be less than 2.3 grams
per pound.
Good sources include:
Whole grains like whole-wheat breads and pastas, brown rice and quinoa
Fruit
Dairy
Sports bars
Sports drinks.
Fat
When performing a high intensity, high power resistance exercise, fat is not used as a fuel source.
Even so, fat is an essential macronutrient. It aids your body in many ways, including providing
energy for low- to moderate intensity exercise and insulating your organs. Aim for a diet containing
20 percent to 35 percent of energy from fat. Very low-fat diets are not recommended because they
can lead to a shortage of some nutrients and can hurt your performance.
Healthy sources include:
Fish
Nuts
Nut oils
Seeds
Vegetable oils and spreads made from a vegetable-oil base.
Limit your intake of saturated fat, which comes from full-fat dairy foods such as whole milk, butter,
and high-fat cheese, and animal fats such as lard and highly-marbled cuts of meat. However, since
dairy and meat contribute energy and nutrients to your diet, opt for leaner choices, such as low-fat
or fat-free milk, low-fat cheeses and lean, trimmed meats. These options provide protein and other
nutrients with much less saturated fat. Minimize consumption of foods that contain trans fats such
as hydrogenated oils.
Protein
Resistance training requires muscle strength and power. Protein plays an important role in building
and maintaining muscle. It also promotes healthy immune function. While the protein needs of
athletes are highly debated, most researchers agree resistance-trained athletes need more protein
than the general population.
The amount of protein needed depends upon where you are in your training. As training becomes
regular, your protein needs may decrease. Recommended amounts of protein:
Daily Protein
Needs per Kilogram
(per kg body weight)
Weight and body-focused sports 1.2 to 1.7 grams per kilogram
Body-building
1.4 to 1.7 grams per kilogram
Phase of Training
Daily Protein
Needs per Pound
(per lb body weight)
0.54 to 0.77 grams per pound
0.63 to 0.77 grams per pound
Good sources of protein include:
Lean meat, poultry and fish
Fat-free or low-fat milk, yogurt and cheese
Eggs
Legumes (lentils, black beans, pinto beans, dried peas)
Soy products.
Sample student submission:
1. Read the two articles below.
2. Do some research and find an article that compliments the information you gathered in these
first two articles. The article you find should both reiterate important points you learned,
while adding to and expanding on the information you have already read.
3. Cite the article you selected, including the URL.

http://medicaldaily.com/news/20120702/10572/low-carb-diet-cardiovasculardisease-weight-loss-atkins.htm
4. Give a brief explanation of why you selected this particular article. (There are a LOT of
articles out there about this topic, why did this one stand out for you?)

I chose this article because of the unique way in which it complimented the two
articles given in the assignment. In the first and second articles, the main idea
presented centers around different types of nutritional elements and what each one
does for your body during exercising. However, the article I chose looks specifically
at exercise-focused diets and the pros and cons of each; specifically, the cons of a
low-carb diet. It complements the information given by elaborating on the necessity
for such things as carbohydrates, but furthers the information by explaining studies
done with different balances of such health building blocks as fat or carbs.
5. Using the information you gathered, explain in 2-3 paragraphs how you would change or
enhance your current ideas about nutrition in combination with your fitness goals. Be sure
to reference and cite the information you gathered in these three articles to support the points
you will make about your own nutritional goals.

My nutritional goals aren’t just about losing weight but also getting healthy; for
that reason, I actually found all of these articles to be extremely useful. Article 1
was great in the way it offered great background information off of which to base a
workout and health regimen. While I have heard of carbs and calories and fat grams
before and had a basic definition for them, it is nice to now know what exactly they
do and how they impact my fitness goals. Also, the generalization about how much
to eat each day for my age and weight was and will be very useful, especially when it
comes to understanding how healthy the food I’m eating really is.
Complementing the first, I love how Article 2 continued to expand the idea that a
complete diet consists of more than just vegetables, but includes carbs, proteins, fats,
and calories. It was great that it also discussed some sources of such things; on my
own, I never would have thought of legumes as a good source of protein or real
nutritional content. While my article, Article 3, discussed specific diets such as the
Atkins Diet and how targeting a specific part of nutrition in order to lose weight, I
know understand that really being healthy means having a whole nutritional diet.
Just because it says “fat” or “carb” doesn’t mean it’s bad. In fact, not including these
things in my diet just to lose weight could have negative health affects like an
increased risk for cardiovascular disease. After reading all three articles, I now
understand that being completely healthy and exercising the best possible way I can
means eating healthy and having a balanced diet.
Endurance – 5 pts
Complete some research and answer the following questions:
1. What is ‘muscle tone’?
2. In your own words write five ‘Tips’ for gaining muscle tone associated with endurance
fitness.
3. Explore a variety of endurance tests (YouTube is a great place to look for these.) Pick one
endurance assessment or a series of short endurance assessments that make up at least 30
minutes of exercise that you believe you can complete. Briefly describe what you will do.
4. Complete the following:
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Jog or walk for 5 to 10 minutes to warm up your cardiovascular system. Then perform 5-10
stretching exercises to warm up your muscles and prepare for this test.
Conduct Self-Assessment/s you selected.
Answer the following relative to your performance on the muscular endurance assessment/s.
5. How are these tests similar or different from other types of fitness testing you have
completed?
6. Given the results of your tests, which area was your strongest?
7. Which area was your weakest?
8. Describe two activities that you can do to improve your weakest endurance areas.
Sample student submission:
1. What is ‘muscle tone’?
Muscle tone is the tension in the tissues of your body especially in your muscles.
2. In your own words write five ‘Tips’ for gaining muscle tone associated with endurance
fitness.
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When walking or jogging or running try and walk/job/run something that has some
vertical elevation. If you are on a treadmill increase the vertical height
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Have a consistent running schedule to get rid of fat and help you gain muscle tone

Try interval training with running. Run X amount of seconds at a fast pace and Y
amount of seconds at a slower pace
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Run and stretch before working out to gain good muscle tone but not necessarily
gain muscle mass

Do a flat cool down run at the end of your workout to ease the tension of your
muscles and start the rebuilding process of muscles
3. Explore a variety of endurance tests (YouTube is a great place to look for these.) Pick one
endurance assessment or a series of short endurance assessments that make up at least 30
minutes of exercise that you believe you can complete. Briefly describe what you will do.
The PACER (Progressive Aerobic Cardiovascular Endurance Run) is a fitness test in which
a person runs as long as possible across a 20 meter space at a specified pace. As time moves
on the pace will gradually increase. To do this I will use an old PACER CD that I found in
my basement and go to the gym to its basketball court and do this test.
4. Complete the following:



Jog or walk for 5 to 10 minutes to warm up your cardiovascular system. Then perform 5-10
stretching exercises to warm up your muscles and prepare for this test.
Conduct Self-Assessment/s you selected.
Answer the following relative to your performance on the muscular endurance assessment/s.
5. How are these tests similar or different from other types of fitness testing you have
completed?
The PACER was different then other fitness tests I’ve done before because it challenged
you to amp up your speed after every set completed. The PACER wore me out
completely and pushed me beyond my endurance limit.
6. Given the results of your tests, which area was your strongest?
The Area that I am strongest in would have to be endurance. On my PACER I got a 93
which is a decent score for a high school student. I knew that this would be my strong
suit because I am a natural runner.
7. Which area was your weakest?
The area that I was weakest in was speed. While I could keep up my endurance I would
have problems adjusting to the speed changes in the PACER.
8. Describe two activities that you can do to improve your weakest endurance areas.
One activity I can do to improve my weak area is do interval training where I am
running at a slow steady speed for X amount of seconds then running at a faster pace for
Y amount of seconds. Another activity I could do to improve my weak area is run on the
treadmill and use a higher vertical height. When running with a higher vertical height I
improve the muscles tone of my legs and force myself to run at a faster pace.
Unit 4
Training – 5 pts
Select a professional sport. This would be any sport in which the athletes are paid a salary to appear
and perform their athleticism for an audience.
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Do some research into the training for the sport and answer the following questions:
What are the physical traits/characteristics associated with these athletes?
What sort of physical training is associated with this profession?
What sort of specialized conditioning is needed to be a top athlete in this sport?
What sorts of injuries are associated with athletes in this sport? Be sure to include a detailed
description of the injuries.
What sorts of sports medicine is associated with athletes in this sport?
Describe special equipment associated with training in this sport.
Sample student submission:
Select a professional sport. This would be any sport in which the athletes are paid a salary to appear
and perform their athleticism for an audience.


Do some research into the training for the sport and answer the following questions:
What are the physical traits/characteristics associated with these athletes?
Physical traits/ characteristics associated with football players depending on the position. Strength
is a big trait that all players need. Strength is more needed in the linemen whose job is to use their
strength to prevent or get through the line of scrimmage. Speed is a characteristic that most every
other player besides the linemen need. Players need to be able to run out to get passes, run to
tackle opponents, and outrun people. Hand eye coordination is a big one needed for receivers and
quarterbacks. Quarterbacks need to know how to throw a ball, receivers have to be able to catch it,
and the defense has to be able to intercept it.

What sort of physical training is associated with this profession?
Weight training is big one associated with football. Players need to have muscle mass and need to
be in peek physical shape. Speed training (such as running, doing sprints exc.) is also needed to
make sure players are running at top speed. Balance and foot movement (running patterns,
navigating obstacles, exc.) is needed so that players such as receivers and running backs don’t lose
their balance and know how to navigate around opposing players.

What sort of specialized conditioning is needed to be a top athlete in this sport?
For this sport you have to have some high quality endurance you need to be able to play the sport
for four long quarters and you need to be playing your best at all times. You also need to be doing
hardcore weight training to make sure you are strong enough to play in the professional league.

What sorts of injuries are associated with athletes in this sport? Be sure to include a detailed
description of the injuries.
Pulls are a very common injury for this sport. This includes the groin being pulled, the hamstring
being pulled or the calf muscle being pulled. Concussions are a very common injury in this sport as
well. Concussions are traumatic head injuries that can be either mild or severe depending on the hit.
Ankle sprains are very common as well. Ankle sprains occur when stretching or tearing of the
ligaments of the surrounding ankle joint. Should separation or dislocation is also very common.
Shoulder dislocation comes from an impact that causes the shoulder to pop out of its socket.

What sorts of sports medicine is associated with athletes in this sport?
Orthopedics is a big part of sports medicine. Nutrition experts are a big part as well helping football
players make sure they eat right to be in top physical condition for the sports. Physical therapists
help as well. They help injured football athletes recover from their injuries playing the sport.

Describe special equipment associated with training in this sport.
For this sport, players need to be wearing football helmets at all times along with should pads, and
a number of leg pads to keep the player from injury as much as possible. When training for this
sport players wear some of this equipment as well as football cleats which are also required for the
sport. For training there is a number of equipment that is used for the sport. Dummies are used for
pushing against and tackling at times.
Challenge – 5 pts
Go to the website: Prezi.com
If you have not done so, create a new account. Select the free option.
If you have not used it before, have a look around. It’s a fairly intuitive site and easy to use. There
is also a help section if you’re having trouble.
Create a presentation that follows the challenges of a/n athlete/s.
 Maybe it’s the training?
 Or discrimination?
 Or a disability?
 Recovering from injury or illness?
 Finding funding or support?
Your presentation should cover:
 the challenge
 who is impacted
 how it is/was overcome
 what we can learn about physical education and ourselves by studying and understanding
these challenges
You will be graded on:
 Content
 Creating a dynamic and interesting presentation including both pictures and/or video
 Including both fact and your own opinions
 Citing any important sources
When you are done you will share your Prezi Challenge link with your facilitator.
Please note: If you absolutely can’t create a Prezi, you may create a PowerPoint presentation, but it
will be graded by the same standards as your Prezi.
Sample student submission
Submission will vary but must follow the assignment guidelines.