Ascension of Our Lord Secondary School
Department of Health and Physical Education
PAF 3O1 Course Outline
Teacher:
Course:
Mr. Magistrale or Mr. Vadori
Healthy Active Living – Grade 11 Personal Fitness
Rationale:
The focus of this introductory course is on physical activity through resistance training. Through active participation and goal setting in a well-structured
inclusive environment, students will explore and continue to improve their movement skills and attitudes needed to maintain a healthy active lifestyle
through the investigation of personal safety/injury prevention, proper nutritional habits, taking calculated risks and learning how to develop fitness
programs and setting reasonable short-term and long-term goals. Students will develop a commitment to lifelong participation in enjoyable physical
activity in Ascension’s state of the art fitness facility.
Course Outline: Total 110 hours
Practical Unit 1: Interactive Activities – 8 hours
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Games of low organization
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Introduction to the exercise room and program development
Theory Units 2 & 3: Personal Safety and Injury Prevention & Designing a personal fitness program – 12 hours
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Personal Fitness Screening
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Preventing Fitness Injuries/Avoiding Harmful Substances
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Health-Related and Skill-Related Components of Fitness
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Principles: FITT, Overload, and Specificity, Progression
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Warm Up, Work Out, Cool Down
Theory Units 4, 5, and 6: Nutrition & Body Composition – 12 hours
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6 Major macro-nutrients
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Nutrition for Athletes and the general public
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Evaluation of fitness levels and body comp – Body Mass Index (BMI) and body fat percentages
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Body image, Weight Control & Nutrition Myths and Fad Diets
Practical Unit 9 & 10: Resistance Training and Developing Muscular Fitness – 72 hours of theory & practical.
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Basic Muscular Anatomy and Physiology
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Creating and Implementing and Modifying a Resistance Training Program(s).

Evaluating and Developing Muscular Fitness Programs
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Applying FITT to Resistance Training to the 4 phases of exercise:
1.
Phase 1: Anatomical Adaptation (Introduction): 12 hours
2.
Phase 2: Muscular Endurance: 24 hours
3.
Phase 3: Muscular Strength and Hypertrophy: 24 hours
4.
Phase 4: Customized individualized training routines for specific goals: 12 hours
Textbook Title: Glencoe Foundations of Personal Fitness
ISBN: 0-07-845127-2
Author: Don L. Rainey & Tinker D. Murray
Replacement Cost: $90
Summative Evaluations and Culminating Performance Task(s)
 Pre and Post Phase Fitness Assessments (conducted in the weight room)
 Performing Enhancing Drugs Major Essay
 Nutritional Log and Field Trip Culminating Performance Task
 Maintenance of Weight Training Programs and Nutritional Logs
 CPT Theory – Bell Ringer / Written Component (Written during final examinations)
 CPT Practical – Train your teacher
PAF 3O1 Program Implementation and Participation Rubric
Note: Level 4+ is achieved by meeting all of the expectations in the Level 4 category in addition to
demonstrating exemplary leadership in the classroom atmosphere.
Criteria
Participation
Readiness
Effort and
Behaviour
Initiative
Respect and
Support for
Others
Safety and
Technique
Program
Design and
Implementation
LEVEL 1
LEVEL 2
- Rarely participates
- Seldom punctual
- Infrequently changed in
appropriate workout attire.
- Student skipped or was
frequently late or absent with
out a note or was suspended.
- Rarely demonstrates
determined effort
- Seldom demonstrates
attentive behaviour (staying
on task)
- Students behaviour is
unacceptable and their
presence is a hazard to other
and themselves.
- Seldom tries new activities
and is afraid to take a
calculated risk or set a
reasonable goal.
- Rarely takes on a leadership
role
- Relies on others to begin
activities
- Rarely trains or interacts
with others
- Infrequently accepts others
of different abilities, cultures,
and genders
- Seldom offers positive
comments and/or feedback.
- Sometimes participates
- Sometimes punctual
- Sometimes changed in
appropriate workout attire.
- Student was late and/or
absent twice in a week/unit.
- Infrequently warms-up and
cools-down and stretches.
- Uses equipment safely only
with supervision of the
instructor.
- Student does not make the
effort to learn the proper
technique, tempo and rhythm
and does not practice this.
- Seldom uses a spotter.
- Program sheet is incomplete
or has major errors.
- Exercises routines are rarely
followed.
- Program sheet is not
structured and it does not
enable the student to monitor
progression.
- Sometimes warms-up and
cools-down and stretches.
- Uses equipment safely with
supervision from a peer.
- Student sometimes makes the
effort to learn proper technique,
tempo & rhythm and sometimes
practices this with supervision.
- Sometimes uses a spotter.
- Sometimes demonstrates
determined effort
- Sometimes demonstrates
attentive behaviour (staying on
task)
- Students behaviour is
questionable; however,
behaviour is improved with a
reminder from the teacher.
- Sometimes tries new activities
and does not focus on risk
taking and goal setting.
- Sometimes takes on a
leadership role
- Sometimes begins activities
with some teacher intervention
- Sometimes will partner with
others
- Sometimes accepts others of
different abilities, cultures, and
genders
- Sometimes offers positive
comments and/or feedback
- Program sheet is completed
with many minor errors.
- Exercise routines are
sometimes followed.
- Program sheet has some
structure and it enables the
student to monitor progression
of some exercises
LEVEL 3
LEVEL 4
- Usually participates
- Usually punctual
- Usually changed in
appropriate workout attire.
- Student was late OR absent
once during the course of the
week/unit.
- Regularly demonstrates
determined effort
- Regularly demonstrates
attentive behaviour (staying
on task).
Student’s behaviour is
acceptable and they conduct
themselves properly in the
class.
- Regularly tries new
activities and is usually able
to take reasonable risks and
set attainable goals.
- Usually takes on a
leadership role
- Usually begins activities
independently
- Regularly participates with
anyone in the class
- Regularly accepts others
including those of different
abilities, cultures, and
genders
- Regularly encourages
others with positive
comments and feedback.
- Regularly warms-up and
cools-down and stretches.
- Uses equipment safely with
out supervision.
- Student regularly uses
proper technique, tempo &
rhythm and makes a
concerted effort to practice
this technique while training.
- Usually uses a spotter.
- Program sheet is completed
with a few minor errors.
- Exercise routines are
consistently followed.
- Program sheet is structured
and it enables the student to
monitor progression of most
exercises.
- Always participates
- Always punctual
- Always changed in appropriate
workout attire.
- Student was never late or absent
during the course of the week/unit.
- Always demonstrates determined
effort
- Always demonstrates attentive
behaviour (staying on task).
Student not only exemplifies ideal
behaviour but also helps to correct
others behaviour if they see that
they are misbehaving.
- Always tries new activities and is
always willing to take calculated
risks and set attainable long and
short-term goals.
- Always takes on a leadership role
-Routinely a self starter and
provides opportunities for others to
participate
- Always initiates changes in
partners or groups to resolve
conflict or imbalance.
- Always encourages the inclusion
of others of different ability,
cultures, and genders
- Always encourages others with
positive comments
-Always warms-up & cools-down &
stretches, & encourages others to
do so.
-Routinely uses equipment safely
and instructs other how to use
equipment safely.
- Student always uses proper
technique, tempo & rhythm and
aids others to establish this as well.
- Always uses a spotter.
- Program sheet is completed to the
exact specifications of the instructor
with no errors.
- Exercise routines are always
followed and progress can clearly
be monitored on the program
sheet.
Course Evaluation
Term
70%
Achievement Categories:
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Knowledge and Understanding
Thinking
Communication
Application
15%
15%
15%
55%
(Variations of summative tasks: tests, quizzes, essays, reports, presentations, training and nutrition logs)
Summative Evaluation: Culminating Performance Tasks
30%
Summative Breakdown
Final Written Component of C.P.T. Exam C.P.T. – Culminating Performance Task
15%
15%
Achievement Categories:

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Knowledge and Understanding
Thinking
Communication
Application
15%
15%
15%
55%
(Variation of summative assignments: Culminating Performance Tasks – Written and Practical Components)
Student Expectations
1. Students are expected to be punctual, respectful and give their best effort in this course. There are always students on waiting lists who are trying
to get into this course. If you are not punctual, respectful or consistently not giving your best effort, then you may be moved out of this course for
someone trying to get in.
2. Students are expected to participate in all activities. Since marks are calculated on participation, it is important to let your teacher know when you
are going to be absent (due to extended illness, parental approved appointment, or school related activity). It is the student’s responsibility to
know that they cannot make up application time in the weight room.
3. If class participation is not possible due to an illness, condition or injury, you must provide a medical note dated and signed by your physician
stating such concerns. In this situation, modified participation and/or assignment will be distributed to the student on a daily basis.
4. You will be given advance notice for all written assessments. Make up assessments will be permitted ONLY with legitimate medicine absences or
family emergencies and must be supported by a written note from your physician and/or parent. Students are responsible for writing the misses
assessment upon the first day of returning (unless extenuating circumstances arise; which then it will be individually arranged by your teacher).
5. You are responsible for your own safety as well as others. Therefore, you are required to:
 Use the gymnasium or the equipment only when supervised by your teacher
 Remove all jewelry (i.e. rings, necklaces, earrings) when in PAF class.
 Report any defective or malfunctioning equipment immediately. Do not try use it or fix it.
 Practice personal hygiene (i.e. regular showering, applying deodorant, etc).
 Do not bring any property of value in the weight room. The teacher and/or the school will not be responsible for lost or stolen items. Leave
this property at home or in your locker.
 Conduct yourselves maturely and properly in the weight room. You will be removed from the class if you are deemed a hazard to others
and/or yourself. NOTE: the weight room is monitored by closed circuit television to ensure the safety of all individuals.
6. If you choose to bring valuables to school, then leave them in your locker. DO NOT BRING ANYTHING OF VALUE TO THE WEIGHT ROOM. All
additional clothing and bags should be left in your locker. The teacher and the school are NOT responsible for items that were lost or stolen in
the weight room.
7. Students are expected to RESPECT the teacher(s), fellow peers and the equipment. Disrespect of any kind will not be tolerated.
8. Equipment must be handles with proper care to ensure yours and others safety. Any vandalism to school equipment and/or other people’s
property will be dealt with at the administrative level.
9. Students will dress appropriately for weight training. Students will not be permitted to wear or bring with them:
 No jeans, skirts, dress pants
 No dress shoes, sandals, slippers, boots, or bare feet
 No hats, jewelry, or any accessories such as belts, etc.
 No shorts that are too short, tight, loose or ripped,
 No shirts that are too short, tight or ripped.
 No drinks such as coffee or carbonated beverages such as colas.
 No food whatsoever
Students are permitted to wear and/or bring with them:
 Track pants or appropriate shorts worn at the waist and hips NOT the knees or thighs. No one wants to see your sweaty underpants.
 Running shoes with socks
 Towel to wipe down machines
 Water bottle or energy drink
 Appropriate t-shirts
 Weight Training Gloves
Note: You must bring a change of clothes on civvies days. You cannot work out in your civvies.
10. Finally, students are to meet in the main gymnasium on the first floor prior to every class. The teacher will instruct you to either get
changed and meet outside room 211 (weight room) or go to the computer lab in the library to work on an assignment or go to a
vacant classroom for a theory lesson. There is no designated health room. Therefore, in order to know where you are supposed to go, you must
meet in the main gymnasium on time for daily instruction.
WEIGHT ROOM SAFETY RULES – In order to promote a safe inclusive environment for yourself and others within the weight room, please be
aware of and abide by the following rules:
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Students may only use the weight room with supervision from your teacher and/or another staff member only.
Students are expected to respect the equipment and other people in the weight room at all times and remember that the weight room is
monitored by closed circuit television.
Students must remove/strip all weight off the weight machines when they are done with them.
Students must not slam or throw weights.
Students must spray and wipe down machines after each use.
Students are expected to share equipment with people waiting for the machine. Do NOT hog the machine.
Students are encouraged to ask for spotters and to help spotting other students.
Students are expected to work out with appropriate loads. Do NOT be a hero and lift more than you can handle.
No food or drinks other than water are allowed in the weight room.
Students are expected to warm up, cool down and stretch in order to minimize injury.
Students will exercise in appropriate attire and will meet in the gymnasium at the sound of the initial bell for daily instruction.
Students are expected to demonstrate a responsible and mature attitude. Horseplay of any kind will not be tolerated.
Students will be punctual and will give their best effort to complete assigned programs.
Students will not permit or entertain other students who are not in the class to work out. Do not let any other student in the weight room.
Student will not conglomerate outside of the weight room door or in the hallways when they should be in class.
Students will not ask to leave early or will not sneak out because they are finished or do not feel like exercising. You are still in the class
and if you are not participating, you could be doing written work or spotting someone else.
Students will not bring any valuables into the weight room. These items will be left at home or in your locker.
Any student who does not abide by these rules will not be permitted to be in this class or any other PAF class.
I acknowledge having read the aforementioned weight room rules and I understand the rules that are listed above. I also
agree to adhere to these rules and am aware that there are consequences if I do not.
Student’s Name: _________________________________________________Signature: ____________________________________________