Physical Activity Unit
Health Psychology 11
The concepts listed below are relevant to the Physical Activity Unit and must
be defined on the pages below. These terms need to be included in your project
and must be HIGHLIGHTED when completing the academic section of the unit.
1.
Aerobic exercise
2.
Anaerobic exercise
3.
Body composition
4.
Body Mass Index (BMI)
5.
Cardiovascular (cardiorespiratory) endurance
6.
Concentric contraction
7.
Cellulite
8.
Dynamic flexibility
9.
Eccentric contraction
10.
Endorphins
11.
FIT Principle
12.
Flexibility
13.
Isokinetic contraction
14.
Isometric contraction
15.
Isotonic contraction
16.
Muscular endurance
17.
Muscular strength
18.
Osteoporosis
19.
Overload principle
20.
Overtraining
21.
Overuse injuries
22.
Physical fitness
23.
PNF stretching
24.
Progressive overloading
25.
Resting heart rate
26.
Reversibility principle
27.
Specificity principle
28.
Static (passive) flexibility
29.
Target heart rate
Physical Activity Unit
30-Day Physical Activity Challenge
1. What is physical fitness?
2. Identify 8 – 10 health benefits from participating in regular exercise.
a.
b.
c.
d.
e.
f.
g.
h.
i.
j.
Source cited: ________________________________________________
3. Identify 3 – 5 top exercise barriers that prevent students from participating
in regular exercise.
a.
b.
c.
d.
e.
Source cited: __________________________________________________
4. Define the 4 principles of training. Give 1 -2 examples for each.
a. Overload principle
b. FIT principle
c. Specificity principle
d. Reversibility principle
Source cited: ____________________________________________________
5. What is a Par-Q? Who should complete a Par-Q? Download a Par-Q and complete.
Submit with project.
Source cited: _______________________________________
6. Identify and describe the 5 components of health-related physical fitness.
Provide 2 – 3 examples for each component.
a.
b.
c.
d.
e.
Source cited: ___________________________________________
7. Identify and describe the 5 components of performance-related
physical fitness. Provide an example of each component.
a.
b.
c.
d.
e.
Source cited: _______________________________________________________
8. How much exercise is recommended to maintain and improve my fitness
level in the following components?
a. Cardiovascular Endurance:
Maintain current level
Improve current level
_______ times/ week
_______ times/week
b. Muscular Strength:
Maintain current level _______ times/week
Improve current level _______ times/week
c. Muscular Endurance:
Maintain current level _______ times/week
Improve current level _______ times/week
d. Flexibility:
Maintain current level _______ times/week
Improve current level _______ times/week
Source cited: ______________________________________________________
Cardiovascular Endurance (CVE)
Define and give examples of the two different types of CVE:
a.
Anaerobic
b.
Aerobic
In order to achieve maximum cardiovascular health benefits and improve CVE an
individual needs to train between in a range of the heart rate. This range is called
the ________________________________________.
Three ways of measuring an individual’s target heart rate are the talk test,
the target heart rate method (Karvonen formula) and the RPE scale. Define
each and provide tables that demonstrate the THRM and the RPE scale.
Talk Test
THR Method
RPE Scale
If your goal is to lose weight you should exercise at ____________________________ percent
of your maximum heart rate for a long period of time.
If your goal is to improve aerobic endurance and strengthen your heart, you should
exercise at ___________________________ percent of your maximum heart rate.
If you are an individual who is in poor physical condition, your target heart rate
should be ___________________________ percent of your maximum heart rate.
If you are a competitive athlete in good physical condition, your target heart rate
should be _______________________________ percent of your maximum heart rate.
Provide 5 – 8 examples of activities that improve CVE.
a.
b.
c.
d.
e.
f.
g.
h.
Source cited: ________________________________________________________________
Flexibility
Define and give examples for the three types of stretching designed to improve
flexibility. Outline when it would be best to use each type.
a.
static
b.
dynamic
c.
PNF
Source cited: _____________________________________________________
Identify 3 – 4 benefits of improving flexibility.
a.
b.
c.
d.
Source cited: ______________________________________________________
Is it good (effective) to stretch BEFORE exercising? Explain.
Muscular Endurance and
Muscular Strength
(ME and MS)
What is the difference between MS and ME?
Design a weight-training program for yourself (beginner, intermediate or advanced)
that would demonstrate the difference between muscular strength and muscular
endurance. Include the following muscle groups: chest, back, shoulders, biceps,
triceps, abdominals, quads, hamstrings and calves.
Your program must include one exercise for each of the above muscles and must
include the number of sets and reps for each exercise. Be sure to include the FIT
principle.
Source cited: _______________________________________________________
Muscles can only do two things: they contract and relax. Distinguish between the
3 types of contractions by defining and providing examples for each of the following
types of contractions:
Isometric contraction
Isotonic contraction
a. concentric phase
b. eccentric phase
Isokinetic contraction
Source cited: ____________________________________________________________
Muscles tend to get sore after exercise. What is DOMS?
What causes DOMS?
What is the treatment for DOMS?
How can DOMS be prevented?
Source cited: ______________________________________________________
Just Curious???
When you have been weight training for a number of years and then you stop
exercising, do your muscles turn to fat and become saggy? Explain.
Source cited: _________________________________________________________
MYTH : people who are trying to lose weight often do not want to weight train
because they think it will make them gain weight. FACT: strength training is
important for losing weight. Explain.
Source cited: __________________________________________________________
Everyone has fat cells. Do over weight people have more fat cells than others?
Do we continue to get more fat cells as we grow older? Explain.
Source cited: __________________________________________________________
What is cellulite? How do you get it? Are over-weight people the only people
who can get cellulite? Can you get rid of cellulite? Explain.
Source cited: __________________________________________________________
Body Composition
Your body composition is an important part of your fitness and health.
What is body composition? And why is it important?
What is body mass index (BMI)?
What is the importance of the BMI?
Complete the chart attached of body measurements and identify your goal for
the 30-Day Physical Activity Challenge. Measurements are always taken in the
middle of two joints.
There are several techniques used to measure body composition. Two of these
are skin calipers and hydrostatic weighing. Describe both and discuss the
advantages and disadvantages of both techniques.
a. skin calipers (body fat calipers)
b. hydrostatic weighing
Source cited: ______________________________________________________
You may borrow the skin calipers in the classroom and you will need to check
the following website which demonstrates how to measure and calculate your
body fat www.linear-software.com/online/html.
As you will see, males and females test in different spots. There are several options
available that range from 3 to 10testing sites. You will need to know your height
and weight before calculating your body fat percentage. Post your calculations
and results on the Body Composition Activity Log and Reflection Sheet.
There are classifications of body fat percentages for both males and females
depending on whether you are sedentary or an athlete. Make a table that identifies
the classifications from essential fat to obese.(Indicated on the website above).
Cardiovascular Endurance Activity Log
And Reflection (x3)
1. Date:
2. Activity:
3. Duration:
4. Sign off __________________________________________________ print and sign
Name and Title
5. Description of Activity:
6. Reflection:
A. Why did you choose this activity?
B. How did you feel before, during and after the activity?
C. Would you do this activity again? Why or Why not?
D. What did you like/not like about the activity?
E. Additional comments
Muscular Endurance Activity Log
And Reflection (x3)
1. Date:
2. Activity:
3. Duration:
4. Sign off _______________________________________________________ print/sign
Name and Title
5. Description of Activity:
6. Reflection:
A.
Why did you choose this activity?
B.
How did you feel before, during and after the activity?
C.
Would you do this activity again? Why or Why not?
D.
What did you like/not like about the activity?
E.
Additional comments
Muscular Strength Activity Log
And Reflection (x3)
1. Date:
2. Activity:
3. Duration:
4. Sign off _______________________________________________________ print/sign
Name and Title
5. Description of Activity:
6. Reflection:
A.
Why did you choose this activity?
B.
How did you feel before, during and after the activity?
C.
Would you do this activity again? Why or Why not?
D.
What did you like/not like about the activity?
E.
Additional comments
Flexibility Activity Log
And Reflection (x3)
1. Date:
2. Activity:
3. Duration:
4. Sign off _______________________________________________________ print/sign
Name and Title
5. Description of Activity:
6. Reflection:
A.
Why did you choose this activity?
B.
How did you feel before, during and after the activity?
C.
Would you do this activity again? Why or Why not?
D.
What did you like/not like about the activity?
E.
Additional comments
Body Composition Activity Log and Reflection
Age: _______
Weight:________lbs _______kgs Height: ________in/_______cm
MALES
FEMALES
Chest
__________mm
Chest
__________mm
Abdominal __________mm
Abdominal
__________mm
Thigh
__________mm
Thigh
__________mm
Tricep
__________mm
Tricep
__________mm
Subscapular__________mm
Subscapular
__________mm
Suprailiac __________mm
Suprailiac
__________mm
Midaxillary __________mm
Midaxillary
__________mm
Lower Back __________mm
Lower Back
__________mm
Calf
__________mm
Calf
__________mm
Bicep
__________mm
Bicep
__________mm
Body Fat % ___________
Lbs/Kgs of Body Fat __________
Lean Body Weight __________
Body Fat %age Category ____________
Reflection:
A.
Your thoughts on the body composition activity . . . (like/dislike)
B.
Do you think body composition is a relevant aspect of
physical fitness? Explain
Overtraining and Overuse Injuries
What is overtraining?
How can overtraining be prevented? Be specific for each component
physical fitness.
Define and describe 2-3 of the most common overuse injuries.
How can overuse injuries be prevented?
30-Day Physical Activity Challenge Reflection
A. What are your thoughts on this project as a whole? Was it worthwhile?
B. What did you like/dislike about the project?
C. Recommendations for changes?
Bonus marks
Design an aerobic workout of any activity of your choice for your fitness level.
Be sure to include the different stages. Be sure to include the FIT principle.
Students and Parents,
The 30-Day Physical Activity Challenge will begin on Monday, January 10, 2011 and must be
completed by Wednesday February 9, 2011.
Students must complete the project booklet in the structured format that I have presented.
On Friday of each week you will be responsible for reporting in to Room 104 and leaving the
sections that you have completed. These sections will be assessed and evaluated, then returned
the following week to be placed in your portfolios so that you will have a complete unit at the end
of the 30-Day Activity Challenge.
If a student does not report in and submit completed work at the end of each week, he/she
will be required to attend and complete the assignment in class under supervision. If a
student is absent on Friday, he/she must make arrangements to get the work to me by the end
of the day so his/her mark will not be penalized. An absence does not constitute an excuse for
not being responsible and handing in work!
The expectation is that a minimum of 3 pages from the academic portion of the unit have been
completed by the end of the week and a minimum of 3 activities have been completed,
signed off and the appropriate paperwork has been completed for each of these activities.
I will be available for consultation and facilitation in Room 104 every Block B and C should you
need my assistance. I am also available in my classroom during Block F (my prep) and every
Monday and Friday 1st block.
If you are involved in an extra-curricular activity either in the school or in the community, you
may use this activity a maximum of 3 times only for whatever appropriate component of physical
activity it falls under. If you are in Physical Education and doing an appropriate activity that falls
under one of the 4 components of physical fitness, you may be able to use that as well, provided the
activity meets the requirements of the fitness component. You will not be able to use dance, swim
practice, basketball or soccer practice for all 4 components.
For example, you may use your dance class for all 3 cardiovascular endurance components or you
may use one class for CVE, one for flexibility (if stretching is involved) and one for muscular
endurance (a maximum of 3 classes only). The intent is to encourage yourself to participate
in activities that you would not normally participate in.
I have coordinated this 30-Day Challenge with Tsawwassen Athletic Club and they have provided
me with cards that I will distribute to students who would like to try the TAC or Fitwell’s facility
at a reduced price of $5.00 + HST =($5.60) for a drop-in fee each time. There are opportunities to try
cyclefit classes, yoga, pilates, bootcamp, weight-training classes and general gym facility use for one
month. I am available to facilitate an evening session if you would like to participate in any type of
activity at the facility. That being said, it is not my expectation or intention that you pay a fee
to complete this Physical Activity Unit. Challenge yourself and have some fun!
If you have any questions or concerns, I am available at tjobke@deltasd.bc.ca or
604–943-7407 during school hours.
Yours in fitness and health,
Tamara Jobke,
SDSS Health Psychology 11
B.P.E., B.Ed.
________________________________________________________________
Parent Name and Signature
Assessment and Evaluation
There are 35 pages, including this one, to the 30-Day Physical Activity Challenge.
Each page of the Physical Activity Challenge, including Activity Log and
academic material is worth 10 marks each.
The material in the project will be assessed and evaluated weekly over the
course of the next 30 days and will cumulatively end up being worth 330 marks.
Each page is automatically worth 10 marks. For every aspect that is missing or
incorrect, 1 mark will be subtracted. Therefore, when a portion of the project is
turned in at the end of the week, it must be completed in its entirety or it will
be penalized. This includes the source being cited.
This mark will be included in the “Portfolio Category” of your Term 2 mark which
will account for 60% of the term evaluation.