Physical Activity Plan
Grade 11
Semester 2 2019/2020
NAME: ______________________________
TEACHER: ____________________________
SLOT: ___________
Physical Activity Plan Booklet
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FRC Phys. Ed. Dept.
Fort Richmond Collegiate
Grade 11 Physical Education
Course Outline
This is a one credit course that runs the full semester. Students will be required to
successfully complete all the requirements as outlined below.
1) “Core Topics” Block – Students must attend and complete assignments in a mandatory core
block. This core block will include a variety of important fitness and health topics outlined in the
Manitoba Curriculum. This will be offered twice throughout the semester. Every student must
sign up for one of these blocks.
2) Physical Activity Practicum – Students must complete 40 hours of physical activity time
outside of their regularly scheduled class. Students will be responsible for journaling 40 of these
hours in which parents/guardians will sign to verify the activity has been completed. These
hours will be logged using Google Docs.
Self-Directed Workouts (10 workouts) Students must complete 10 workouts in the
Healthy Living Center on their own time. These can be completed before school, after school, at
lunch hour or during spares.
Instructor-Directed Workouts (5 workouts) Students must complete 5 workouts that
are led by a teacher or instructor. These can be completed by attending an instructor lead Phys.
Ed class for one day (IDW), or a noon hour flex block/workout. For example, yoga Monday’s,
Female Fitness, Fitness Friday’s would count towards your instructor directed workouts.
3-2-1 Principal Students must ensure that all fitness components are being covered
every week in order to pass the practicum portion of the course. This must be completed by
using the 3-2-1 principal. Each students must complete 3 Cardiovascular, 2 Muscular
Strength/Endurance and 1 Flexibility per week. ***Multiple components can be completed
during one workout.
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FRC Phys. Ed. Dept.

Personal Physical Activity/Fitness Plan

Out of Class Parent Declaration and Consent Form

Risk Management Sign-Off Form
**Note: Physical time during in-school activity blocks is not to be included towards your
“Physical Activity Plan” hours. **
3) In-School Activity Blocks – During the first two weeks of the course, grade 11 students will
sign up for 5 in-school activity blocks (of their choice) and their mandatory CORE block. There
are a total of 9 block times offered during the semester, so there will be periods of time where
the students are not in a block/class and have free time to be physically active. Because of the
flexibility of the block program, attendance and participation is essential during the blocks the
students have chosen. If a student does not adhere to the following guidelines during an
activity block they have signed up for, they must take the responsibility to see their teacher to
sign up for a new block.

During the activity blocks, only 1 EXCUSED absence is permitted. Any absences in
addition to this for any reason will result in an incomplete for the block.

Students will receive an absence if they are not changed into the proper physical
education attire for the unit.
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FRC Phys. Ed. Dept.
Individual Meeting Days
There will be mandatory meeting times set at the beginning of the course, the
end of the course and after each activity block. Students are required to attend
all meetings. These meetings are essential to your success in the course.
Meetings will be held in the gym, weight room, multi-purpose room, and
classroom.
The first meeting will be to review and accept your Physical Activity Plan and to
hand in parental consent forms.
**Please see your course calendar for meeting times throughout the
semester.**
The meeting days in between blocks will be used to view and assess your
practicum. During these meetings all students are to have their activity journal
updated on their google drive. Please note that students will share their journal
online with their teachers.
Students will usually meet with the teacher one day and then work out for a
SDW on the second day.
Assessment
 Assessment for the course is PASS/FAIL.
 In order to receive an “CO” for Complete on the report card you must:
o Complete all four components of the course (hours, blocks, directed
workouts and CORE)
o Attend all meetings
o Complete and hand in all assignments associated with the Physical
Activity Plan and the Mandatory Core Block.
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FRC Phys. Ed. Dept.
Five-Day Physical Activity Recall
Name ____________________________________ Date _______________ Class _________
Instructions
Complete the following Five-Day Physical Activity Recall table, indicating the



days/dates you engaged in physical activities (two of the five days must be weekend days)
types of physical activities in which you participated
amount of time (hours : minutes) you spent participating in activities of various intensity:
o Light activities: You begin to notice your breathing, but talking is fairly easy.
o Moderate activities: You can hear yourself breathe, but can still talk.
o Vigorous activities: You are breathing heavily. It is difficult to talk.
Once you have completed the table, answer the questions that follow.
Five-Day Physical Activity Recall
Amount of Time (minutes) and Perceived Exertion
Day/Date
Physical Activity
Light
1.
2.
3.
4.
5.
Total Time
Moderate
Vigorous
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FRC Phys. Ed. Dept.
Current Status
1. Is the amount and type of physical activity identified in the table above an accurate reflection of
your usual exercise habits? Why or why not?
___________________________________________________________________________
___________________________________________________________________________
2. Based on the information you provided in the Five-Day Physical Activity Recall table, how do you
see yourself meeting the requirements for your physical activity practicum? Select one of the
following:
___ I am already on track to meet the requirements for my physical activity practicum.
___ I will be able to meet the requirements for my physical activity practicum with some additions to my
current level of physical activity.
___ I am currently not active enough to meet the requirements of this course and will need the
assistance of my teacher, friends, and family to do so.
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Planning for Physical Activity
Physical Activity Changes for Your Body:
increased heart and circulatory function and endurance a lower working heart rate for a
given activity and a lower resting heart rate
increased muscular strength the ability to lift heavier loads or lift lighter loads easier
increased muscular endurance the ability to execute more repetitions without rest
increased bone strength decreased risk of fracture or injury
increased joint range of motion or flexibility the ability to reach or move into body positions
impossible to attain previously
increased physical work capacitythe ability to complete more work in a single bout (e.g.,
shovelling a driveway with lower risk of injury or adverse effect)
improved body composition (more muscle, stronger bones, and less body fat)
Lack of Physical Activity Risks for Your Health:

heart attack or heart disease

second heart attack

stroke

colon, lung, breast, prostate, and many other cancers

high cholesterol and triglycerides (fats)

high blood pressure (hypertension)

type 2 diabetes

osteoporosis (reduced bone density)

pain

arthritis and total hip or knee replacements

depression and anxiety

sleep apnea
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FRC Phys. Ed. Dept.
Additional Benefits of Physical Activity

improved pain tolerance

improved self-esteem

improved immune system

better posture and balance

decreased incidence of unintended falls

greater energy

improved sleeping habits

faster recovery from injury or surgery

increased high-density lipoproteins (HDL, or the “good” cholesterol)

increased potential to achieve and maintain a healthy body weight by burning calories

improved work capacity

improved nervous system (better neurons
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Health Related Fitness Components
3
2
1
Cardiovascular Endurance—the
ability of the heart, blood vessels,
and lungs to provide the working
muscles with adequate oxygen
during prolonged activity (also
called aerobic endurance or
capacity).
Muscular Strength—the amount
of force that can be exerted by a
muscle or group of muscles in a
single effort.
Muscular Endurance—the ability
of a muscle or group of muscles to
exert force over an extended
period of time without incurring
fatigue.
Flexibility—the range and ease of
movement of a joint (limited by
bone, muscles, ligaments, tendons,
and the bone-joint capsule).
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The F.I.T.T. Principle
Think of The FITT principle as a set of rules that must be followed in order to benefit from
any form of fitness training program or exercise program.
These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise...
How often? How many times per week?
F = FREQUENCY
I = INTENSITY
Light
Moderate
Vigorous
How long? How many repetitions?
T = TIME
What type of exercise?
T = TYPE
Cardio
Resistance
Flexibility
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FRC Phys. Ed. Dept.
FITT Principle Guidelines
Fitness and/or Health
Benefit
Variables
F
Frequency
I
Intensity
T
Time
 minimum of
20 minutes
T
Type
Cardiovascular
endurance (aerobic)
 3 to 5 times
per week
 moderate to
vigorous
intensity
(60% to 85%
of maximum
heart rate)
 running
 cycling
 cross-country
skiing
(continuous
motion of
large muscle
group[s])
Muscular strength
 alternate days
3 times per
week
 high resistance  1 to 3 sets of
(sets to
8 to 12
maximum
repetitions
capability)




free weights
universal gym
tubing
body weight
Muscular endurance
 alternate days
3 times per
week
 low to
moderate
resistance
 3 sets of 10 to
20 repetitions




free weights
universal gym
tubing
body weight
Flexibility
 daily
 slow and
controlled
movement
 20 to 30
seconds
 static
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Health-Related Fitness Components
Health-related fitness components not only help the body to perform more efficiently, but also help
prevent disease and improve overall health and well-being. Manitoba’s combined physical
education/health education curriculum emphasizes the health-related components of fitness.
The five health-related physical fitness components are cardiorespiratory endurance, muscular strength,
muscular endurance, flexibility, and body composition:
Cardiorespiratory endurance (CRE)
Definition: The ability of the cardiovascular system (heart, blood,
blood vessels) and respiratory system (lungs, air passages) to
deliver oxygen and other nutrients to the working muscles and to
remove wastes.
Frequency- 3-5 times a week
Intensity- Light, Moderate & Vigorous:
Light activities are physical activities that involve large muscle groups. While engaging in light activities,
people begin to notice their breathing, but they can still talk fairly easily.
Moderate activities are physical activities that cause breathing and heart rate to increase. People
engaging in moderate activities can hear themselves breathe, but they can still talk.
Vigorous activities are physical activities that cause breathing and heart rate to increase to a higher
level, making it difficult to talk.
Time- Minimum of 20 minutes
Type- Running, Jogging, cycling, swimming plus many more can be used to measure this fitness
component
**Note** Activities vary in intensity level. An individual may be working at the moderate to vigorous
intensity level while engaging in muscular strength activities and muscular endurance activities if
performed in a circuit format.
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Muscular strength
Definition: The ability of a muscle, or a group of
muscles, to exert force for a brief period of time.
Frequency- Minimum 3 times a week. Be sure to
allow for proper rest between days. If you work a
certain muscle on one day, allow for 48-72 hours
rest for that muscle group.
Intensity- Using high resistance, perform
repetitions until fatigue.
Time- Generally, 1-3 sets of 8-12 repetitions.
Type- Free weights, universal weight machines, resistance bands, bodyweight exercises, etc.
Muscular endurance
Definition: The ability of a muscle, or a group of muscles, to sustain
repeated contractions or to continue applying force against a fixed
object.
Frequency- Minimum 3 times a week. Be sure to allow for proper rest
between days. If you work a certain muscle on one day, allow for 48-72
hours rest for that muscle group.
Intensity- Low to moderate resistance
Time- Generally, 3 sets of 10-20 repetitions.
Type- Free weights, universal weight machines, resistance bands,
bodyweight exercises, etc.
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FRC Phys. Ed. Dept.
Flexibility
Definition: The ability to move joints through their full
range of motion. A person’s flexibility is usually expressed
in how far a joint can be.
Frequency- Can be done daily
Intensity- Slow and controlled movement
Time- 20 to 30 seconds
Type- Static, Dynamic, Passive & PNF
Body composition
Definition: Refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue, and
organs) and fat mass. Good body composition has strong bones, adequate skeletal muscle size, a strong
heart, and a healthy amount of fat mass. Regular physical activity and exercise will help decrease body
fat and increase or maintain muscle mass, increase bone mass, and improve heart function. Although
body composition entails muscle, bone, and fat, it is often expressed only as percentage of body fat.
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FRC Phys. Ed. Dept.
Level of Exertion/Intensity
Level of Exertion/Intensity
Amount of Effort
Rate of
Perceived
Exertion
(RPE) Scale
Heart-Rate
Range*
Exertion
(Age Based)
Intensity
Descriptor
Exertion
Descriptor
Description
Resting
You are breathing normally. It is very easy to talk.
Somewhat
Light
Your rate of breathing increases slightly, but it is
still easy to talk.
3
Light
You notice your breathing. You can still talk fairly
easily.
4
Medium
You are breathing more heavily, but you do not
hear yourself breathe.
Somewhat
Hard
You can hear yourself breathe, but can still talk.
6
Medium
Hard
It is getting difficult to talk.
7
Hard
You are breathing heavily. It is difficult to talk.
Very Hard
Your breathing is laboured. It is very difficult to talk.
Gruelling
It is almost impossible to talk.
Maximum
You are breathing very heavily. You cannot talk.
You may feel pain.
(Modified
Borg Scale)
Maximum
Heart Rate
(MHR)
1
2
50% – 65%
LIGHT
of MHR
65% – 80%
5
MODERATE
of MHR
8
80% – 100%
9
VIGOROUS
of MHR
10
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FRC Phys. Ed. Dept.
Heart Rate Zones Based on New Formula
Age
MHR
General Health & Fitness
Healthy Heart
Performance
50 - 70 %
70 - 85 %
85 - 100%
14
198
99
119
139
139
168
168
198
15
198
99
119
138
138
168
168
198
16
197
98
118
138
138
167
167
197
17
196
98
118
137
137
167
167
196
18
195
98
117
137
137
166
166
195
19
195
97
117
136
136
165
165
195
20
194
97
116
136
136
165
165
194
21
193
97
116
135
135
164
164
193
To find your Maximum HR (MHR) follow this formula: 208-(.7x age) = (MHR)
*
The heart-rate range may vary, depending on the source of reference, age, physical abilities,
individual fitness levels, and so on.
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FRC Phys. Ed. Dept.
FITNESS PRINCIPLES
1. Stress - Rest Principle - after exercise (stress) the body must recover the energy expended as well as
make repairs to tissue, to return to the pre-exercise state. To gain muscle strength and size , the muscles
need to stressed, then they must be given sufficient time to recover and adapt. Individuals must rest
between sets (30 sec. to 3 min.)and between work-outs (48-72 hrs).
2. Progressive Overload - Once the body adapts to a training stress a new stress must be introduced.
Overloading a muscle means putting a high stress on it, however, the stress should be increased in steps
or progressions as the muscle adapts to the stress placed upon it. Progressive overload can be achieved
by:
a) increasing the resistance (5-10%)
b) increasing the volume (more exercises, more sets or more repetitions)
3. Principle of Specificity (S.A.I.D.) - the body will adapt specifically to the demands imposed on it. For
example, stretching develops flexibility and has little effect on aerobic fitness. Therefore individuals
must design programs that are specific to their goals and objectives according to fitness component
(flexibility, strength, cardiovascular endurance etc.), energy source (aerobic, anaerobic) and specific
muscles or muscle group.
4. F.I.T.T. Principle 
Frequency - number of sessions per week

Intensity - amount of stress put on the muscle according to the
resistance , rest time, number of repetitions and
number of sets

increased intensity improves strength

Time - the duration of the work-out depends on the number of
exercises and amount of rest time

increased time improves endurance

Type - the type of exercise is determined by your goals and
objectives, examples are resistance exercises, stretching etc.
5. Principle of symmetry - important for a balanced development of the body. Consideration must be
given to the balance between agonistic and antagonistic muscle groups. Balance also includes
development between the left and right sides of the body and balance between all fitness components.
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6. Ceiling Principle - Each individual has a certain genetic potential which limits the amount of
development that can take place. The amount of fast and slow twitch muscle, the point of tendon
insertion, and the length of bones are examples of inherited traits that can determine the potential for
development.
As an individual reaches their potential the rate of improvement will tend to get smaller. The ceiling
effect can be minimized by varying the intensity of the program throughout the year, change the order
of exercises and change repetition schemes or number of sets.
7. Principle of Variation - variety in a program is essential to minimize plateaus. Variety will ensure
better compliance as well as maximize improvements. Variation can consist of:
-
changing intensity(load, reps, sets)
-
changing exercises
-
using different equipment
-
changing the exercise groupings
-
Cross training
** Constant stress with no variation of intensity will lead to staleness and boredom and therefore,
minimal gains in strength and endurance.**
8. Principle of Maintenance - once your personal goals and objectives have been reached, it is possible
to maintain the results gained through a reduction in training frequency (up to one third), however,
intensity and duration must remain constant.
9. Principle of Reversibility/Disuse - in order to maintain a desired level of muscular fitness, exercise
stress must be present; otherwise, the benefits will deteriorate to a level that matches the individual's
activity level. "If you don't use it, you lose it" Effects of detraining are: muscle atrophy, decreased
muscular endurance, loss of flexibility, and reduction in cardiovascular endurance. Fitness levels begin to
drop after 2 to 3 weeks of inactivity.
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FRC Phys. Ed. Dept.
Personal Physical Activity Inventory: Choices for an Active Life
Current Status of Physical Activity Participation
In answering the following questions, refer to the table you completed in the Five Day Physical
Activity Recall.
1. Will your physical activity plan (like the example shown in your five day physical activity
recall) likely change during the time of this course? Explain.
2. Would the change (or lack of change) help or hinder your ability to complete the physical
activity requirements for this course? Explain.
3. Based on the criteria of the physical activity plan that your teacher has identified for
you and the information you provided in the Five Day Physical Activity Recall, how do you
see yourself meeting the requirements for your physical activity plan?
I am already on track to meet the requirements for my physical activity plan.
I will be able to meet the requirements for my physical activity plan with some
additions to my current level of physical activity plan.
I am currently not active enough to meet the requirements of this course and will
need the assistance of my teacher, friends, and family to do so.
4. What are some ways in which you could increase the level of physical activity plan on a
weekly basis to meet the requirements of this course?
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Personal Physical Activity Inventory: Choices for an Active Life (Continued)
Activity Choices for an Active Lifestyle
5. Identify, in the space provided below, three physical activities you can see yourself doing in
the next five years that would sustain an active lifestyle. One of the physical activities
should be something you are currently not engaged in and represent a goal for the future.
Indicate why you chose each activity.
Physical Activity
Why did you choose this activity?
6. What will keep you motivated to stay physically active?
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FRC Phys. Ed. Dept.
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My Personal Health Goals
Answer the following questionnaire about your own personal health and fitness
goals.
1)
When thinking about your physical health and fitness, circle all the
options that apply to you. What do you hope to get out of your fitness
training?
Weight Loss
(5-10 pounds)
Weight Loss
(10-25 pounds)
Weight Loss
(25+ pounds)
Toning of body parts
Injury Recovery
Increased Muscular Strength
Muscle Hypertrophy
(increase in muscle)
Increased Cardio-respiratory
Endurance
Increased Muscular Endurance
Increased Flexibility
Better athleticism for Sport
Improved look of certain body parts
Other: _______________________
_______________________
_______________________
2)
What are your long-term goals in physical fitness (after this semester)
3)
What are your short-term goals in physical fitness? (1 month from now)
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Personal Physical Activity Plan
Name ______________________________________ Date __________________ Class _____________
Physical Activity
Examples:
Frequency of Activity
Estimated
Time
(in Minutes)
Risk Factor
Rating (RFR)
Safety
Checklists
Included
Indoor
Soccer
3 practices + 1 game per
week
2

Inline
Skating
5 days—to and from school
2












Student Comments:
Teacher Comments:
___________________________________
Teacher Signature
________________________________
Date
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OUT-OF-CLASS PHYSICAL EDUCATION/HEALTH EDUCATION
PARENT DECLARATION AND CONSENT & STUDENT DECLARATION FORM
Revised Activity Choices (Students under 18)
A student who is under the age of 18 must have this form completed to obtain credit for participation in
OUT-of-class physical activities as part of the Physical Education/Health Education (PE/HE) credit for
Grades 9 to 12 when activity choices have been revised. Please return the completed form to your
teacher.
Parent Declaration:
I understand that the new physical activities my child has chosen for the OUT-of-class component of this
course have been accepted by the PE/HE teacher as indicated on my child’s revised Personal
Physical Activity Plan (attached).
I have reviewed the recommended safety guidelines for the new physical activities chosen by my child
and have discussed them with my child.
I understand that the recommended safety guidelines are believed to reflect best practice and are
considered minimum standards for physical activity in an organized or formal setting. They may,
however, not apply to all situations (e.g., home-based, recreational, or modified activities), and
more stringent safety standards may be applied by instructors/coaches/program leaders of OUT-ofclass physical activities in organized programs.
I am aware that school staff will not inspect the facilities or equipment to be used by my child for the
non-school-based physical activities he/she has chosen for the OUT-of-class component of this
course. I am also aware that I will therefore be responsible for ensuring, to the extent reasonably
possible, that these facilities and equipment meet the recommended safety standards for the nonschool-based physical activities he/she has chosen for this course. This may include investigating for
evidence of general liability coverage.
I am aware that the school staff will not be present or in any way involved in supervising my child while
he/she participates in the non-school-based physical activities he/she has chosen for the OUT-ofclass component of this course. I am also aware that I will therefore be responsible for ensuring, to
the extent reasonably possible, that while participating in non-school-based physical activities my
child receives the appropriate level of instruction and/or supervision for his/her chosen activities.
This may include investigating for evidence of general liability coverage and requirements for
personnel to undergo criminal record and child abuse registry checks.
I will encourage my child to abide by the recommended safety guidelines that are appropriate for the
new physical activities he/she has chosen for the OUT-of-class component of this course, and to
abide by any other more stringent safety standards imposed by his/her instructors, coaches, or
program leaders while he/she is participating in his/her chosen physical activities for the OUT-ofclass component of this course. This is to ensure, to the extent reasonably possible, that no one is
injured and no property is damaged or lost as a result of my child’s participation in the OUT-of-class
component of this course.
I understand that I will be responsible for paying for any and all fees that may result from my child’s
participation in the new physical activities he/she has chosen for the OUT-of-class component of this
course.
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I understand that if my child wants to choose other physical activities for inclusion in the OUT-of-class
component of this course, and these activities are not part of the attached revised Personal Physical
Activity Plan, prior to participation my child must
-
have these new physical activities accepted by the PE/HE teacher
obtain the recommended safety guidelines for these new physical activities
receive my consent to participate in the new physical activities
Parent Consent:
Having considered my child’s mental and physical condition, and the risks and suitability to
him/her of the new physical activities he/she has chosen for the OUT-of-class component of
this course, I consent to my child participating in his/her chosen physical activities.
I have read, understand, and agree with the above statements.
_________________________________________________
____________________
Parent Signature (if student is under 18 years of age)
Date
Student Declaration:
I am aware of the recommended safety guidelines for the physical activities that I have chosen for the
OUT-of-class component of this course.
While participating in these activities, I will abide by the recommended safety guidelines that are
appropriate to the nature of the activity (e.g., recreation versus competition). When applicable, I will
also abide by any other more stringent safety standards imposed by my instructors, coaches, or
program leaders.
I will ensure, to the extent reasonably possible, that no one is injured and no property is damaged or lost
as a result of my participation in my chosen physical activities for the OUT-of-class component.
I understand that if I want to choose other physical activities that are not part of the attached revised
Personal Physical Activity Plan for inclusion in the OUT-of-class component of this course, prior to
participation I must:
- have these new physical activities accepted by the PE/HE teacher
- obtain the recommended safety guidelines for these new physical activities
- receive my parent’s consent to participate in these new physical activities
I have read, understand, and agree with the above statements:
_________________________________
______________________
________
Student’s Legal Last Name
First Name
Middle Initial
___________________________________________________________
______________
Student Signature (if student is under 18 years of age)
Date
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Safety Checklist Instructions
1. Each Physical activity that you are doing for your time away from school must have a
corresponding safety checklist.
2. The safety checklists can be found on the FRC Phys Ed & Health Website:
www.frcphysed.weebly.com
3. At the top, select “Courses”  “Grade 11/12”  “Getting Started”
4. Select the yellow button “Click here to download the safety checklists”
5. If you followed steps 1-4 correctly, you should arrive at the Government of Manitoba Website.
6.
Click on the appropriate activity. Sometimes your activity might not be listed, so find the closest
similar type of activity.
7. Save the activity safety checklist to your Physical Education file in your documents.
8. Repeat this for every activity listed in your Personal Activity Plan.
Filling out Safety Checklists
1. Record the Risk Factor Rating (Located on the Top Right Corner of Safety Checklist) on to your
Physical Activity Plan Sheet.
2. Read all questions that are on your safety checklist.
3. Pay particular interest to any concerns about safety related to your activities and discuss
these concerns with your parents.
4. Show the safety checklists to your parents so that they can sign off on your out of class
physical activity plan.
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Physical Activity Plan Student Resources
Online:
Train with me – Work outs and specific exercise instruction
 http://www.trainwithmeonline.com/index.asp
Exercise Prescription - General and Specific pre-planned workouts as well as muscle-exercise
directory
 exrx.net
You Tube Videos:
 Flexibility:
Pop pilates Stretch - 10 minuteshttp://www.youtube.com/watch?v=Ia5ZTVQnsBw&safe=active
Beginner Yoga - 9 minutes http://www.youtube.com/watch?v=VNT0Hmu6OYs&safe=active
 Cardio:
Billy Blanks Cardio Inferno -52minuteshttp://www.youtube.com/watch?v=j1GgTCUl1xU&safe=active
Enviga cardio burn workout - 32 minuteshttp://www.youtube.com/watch?v=OwVqStjPYQ0&safe=active
Jillian Michaels cardioKickbox-26 minutes http://www.youtube.com/watch?v=kDwdturFDJs&safe=active
 Muscular Strength/Endurance:
Mens Health body weight workout–50 minutes http://www.youtube.com/watch?v=0hbxEqMMbYE&safe=active
Kelli's favorite bodyweight workout - 33 minuteshttp://www.youtube.com/watch?v=U7K6yFOjsJI&safe=active
Apps:
Fitness Buddy
Yoga Free
Nike Training
Womens Health Workouts
Resources in our school library:
Yoga Free
Body Fitness
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FRC Phys. Ed. Dept.
Our school library has MANY resources for you to use throughout your activity plan. Make use of the
wonderful BOOKS and DVD’s that are readily accessible. The librarians would love to help you find
these and several others.
Here is a SHORT list, but there are many more!! (for a more complete list see the librarians)
 Jumping into plyometrics
[ Book ] 613.7 CHU JUM Chu, Donald.
 Strength training for women : tone up, burn calories, stay strong
[ Book ] 613.7 PAG Pagano, Joan.
 20-minute yoga workouts
[ Book ] 613.7046 CHR TWE Christensen, Alice.
 Sport stretch
[ Book ] 613.71 ALT SPO Alter, Michael J.
 The great dumbbell handbook
[ Book ] 613.71 POT Potvin, Andre Noel, 1961-.
 The great kettlebell handbook
[ Book ] 613.71 TAL Talo, Jim, 1965-.
 Weight training : steps to success
[ Book ] 613.713 BAE Baechle, Thomas R., 1943-.
 Romba
[ Video ] DVD 316.7 ROM Ulises Puiggros Fitness Services.
 Athletic body in balance
[ Video ] DVD 613.7 COO Gray Cook.
 Essential yoga for inflexible people
[ Video ] DVD 613.7046 ESS Produced, directed and edited by Michael Wohl ; assistant
producers: Andrew Wohl, Shari Young.
 Yoga for stress relief
[ DVD ] DVD 613.7046 YOG [produced, directed and edited by Michael
Physical Activity Plan Booklet
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FRC Phys. Ed. Dept.
Downloading your Physical Activity LOG Spreadsheet
 CREATING A GOOGLE ACCOUNT
ALL STUDENTS MUST HAVE A GOOGLE ACCOUNT. IF YOU DO NOT HAVE ONE,
FOLLOW THE STEPS BELOW.
1.
2.
3.
4.
Go to google.com
Click “Sign in” in top right corner.
Select “Create Account
Follow the prompts to complete your account setup
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FRC Phys. Ed. Dept.
 SAVING YOUR LOG SPREADSHEET TO GOOGLE
PART ONE:
1. Go to the FRC Physical Education & Health Website
www.frcphysed.weebly.com
2. At the top, select “Courses”  “Grade 11/12”  “Getting Started”
3. Select the grey button “Click here to download Phys. Ed. Log Template”
4. Download the Gr. 11/12 Log Template and SAVE it under ‘My Documents’
Congratulations, you have completed PART ONE
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PART TWO:
5. Click the square grid (top right corner) and select Google ‘Drive’
6. Upload your LOG
Select ‘NEW’ – File Upload
FRC Phys. Ed. Dept.
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FRC Phys. Ed. Dept.
7. Click on your file, and select at the top “OPEN WITH GOOGLE SHEETS”
8. Now we need to RENAME it. Click on the title of your spreadsheet in the top left corner, and
rename it in the following format.
“SLOT __ LASTNAME FIRSTNAME”
9. Click the Share symbol in top right corner and type in the email address provided by your
teacher. Your teacher MUST have access.
10. Your LOG will now have saved to your Google Drive.
11. IMPORTANT: Now you must delete the Microsoft Excel sheet you originally downloaded, and keep
the Google Sheets file.
DELETE
Congratulations, you’re done!