Girls Lockers

Good morning, girls who need help identifying where their gym lockers are upstairs for locker clean out, please use the attached image below to DO YOUR BEST when locating the general area of your locker upstairs. Be as specific as possible. For example- if my locker is on the back wall labeled A, I would say, long yellow locker on back wall A near end aisle.


Week 5

Give this workout a try! Feel free to use this workout to fill out your classes excel activity sheet that your P.E teacher has shared with you. Title the workout iblog Week 5 workout, and fillout the time or rounds you completed. Hope you’re all staying healthy and we will see you this week during your classes scheduled hangout time with your specific P.E teacher.

Week 4

Hello all! Hope everyone is staying safe and healthy. This weeks PE assignment is not taking ANY EXCUSES! Staying active during these hard times is VERY IMPORTANT to your emotional/mental health. Please, please, PLEASE get up and move! The PE department will be posting fun workouts so you have #NOEXCUSES . Use the chart below to complete the exercises that it says. If the exercise isn’t something you’re comfortable doing, change it. If the exercise is something you’re not sure how to perform, google or YouTube have tons of great examples of ALL these exercises.

Week 3

Hello all! Hope everyone is staying safe and healthy. This weeks PE assignment is meant to get you moving! Use the chart below to complete the exercises that it says. If the exercise isn’t something you’re comfortable doing, change it. If the exercise is something you’re not sure how to perform, google or YouTube have tons of great examples of ALL these exercises.

use your FULL name for this workout. You can complete this workout multiple times, or break up the letters in your name for rounds. So for example, I could break my name up as-
HE – round 1
AT- round 2
HER- round 3
AMR- round 4
and repeat the workout until satisfied.

Week 2 at Home Health Unit

Objective: Understand the fundamentals of physical fitness.

Bellwork: List the 5 components to physical fitness.

What steps can you take when designing a fitness program for yourself?

  • Determine your resting heart rate
  • Calculate your target Heart Rate Zone. 
  • Assess your fitness
  • Set your fitness goals
  • Keep track of your progress

What does getting FITT mean?

  • F= frequency
  • I= intensity
  • T= time
  • T= type

Frequency: How often are you going to perform the exercise or activity? Once a week? twice a week?

Intensity: The amount of effort or work that will be invested in a specific exercise or workout.

Time: How long each session will last and what time of the day you will exercise.

Type: The specific activities or exercises you will perform. team sports, cardio, weightlifting, cross-fit, power-lifting, swimming, etc.

What can you do to avoid sport related injuries?

  • get conditioned
  • warm up and cool down
  • stretch
  • avoid dehydration
  • avoid overeating
  • avoid overuse injuries
  • choose the correct equipment and clothing

Questions to Answer:

  1. What steps can you take when designing a fitness program for yourself?
  2. What does FITT mean? List and describe each letter.
  3. What can you do to avoid sport related injuries? 
  4. Calculate your target heart rate: step1, step2, step3, step4.

At Home Lower Body Workout Circuit

Circuit 1

  1. 10 air squat
  2. 10 split squat right leg forward
  3. 10 split squat left leg forward
  4. 20 jumping jacks.
  • Do this circuit for 10 minutes in this specific order WITHOUT PAUSING BETWEEN EXERCISES.
  • Count your rounds for the entire 10 minutes.
  • So, for example, I will start my time, do 10 air squats, go right into 10 split squats right, 10 split squats left, directly into 20 jumping jacks and that will be 1 ROUND. I will continue this for 10 minutes trying to do AS MANY ROUNDS AS POSSIBLE IN THE 10 MINUTES!

Circuit 2

  1. 10 air squats
  2. 10 squat-jacks
  3. 10 calf raises (use a step from the stairs)
  4. 20 mtn. climbers
  • Do this circuit for 10 minutes in this specific order WITHOUT PAUSING BETWEEN EXERCISES.
  • Count your rounds for the entire 10 minutes.
  • So, for example, I will start my time, do 10 air squats, go right into 10 squat-jacks, 10 calf raises, directly into 20 mtn. climbers and that will be 1 ROUND. I will continue this for 10 minutes trying to do AS MANY ROUNDS AS POSSIBLE IN THE 10 MINUTES!

Circuit 3

  1. 20 jack-squats
  2. 10 air squats with 2 pulses
  3. 30 crunches
  4. 30 mtn. climbers
  • Do this circuit for 10 minutes in this specific order WITHOUT PAUSING BETWEEN EXERCISES.
  • Count your rounds for the entire 10 minutes.
  • So, for example, I will start my time, go right into 20 squat-jacks, 10 air squats 2 pulses, directly into 30 crunches and then 20 mtn. climbers and that will be 1 ROUND. I will continue this for 10 minutes trying to do AS MANY ROUNDS AS POSSIBLE IN THE 10 MINUTES!

Week 1 Assignment 9th-12th Grade P.E.

Fordson High School – P.E.
At Home Health Unit

Bellwork Week 1:

List some type of physical activity that you can continue throughout your life.

What are some of the benefits of being physically fit?

  • Heart and lungs are stronger
  • Cholesterol level is kept within a healthy range
  • A good ratio of muscle mass to fat mass is maintained.
  • The metabolic rate is increased.
  • More calories are burned because of an increase in muscle mass.

How can being physically fit help you mentally?

  • Regular exercise has positive effects on feelings of depression and anxiety.
  • It can reduce your stress level and help you sleep better.
  • Endorphines are released which give you a feeling of wellness and happiness.

How can being physically fit help you socially?

  • Being physically fit helps increase self-esteem
  • Higher self-esteem usually results in people being more social.
  • Working out or playing a sport gives you an opportunity to interact with others you normally wouldn’t.

Physical fitness is classified into 5 components.  

  1. Muscular Strength: The amount of force that a muscle can apply in a given contraction.
  2. Muscular Endurance: The ability of the muscle to keep working over a period of time.
  3. Cardiorespiratory Endurance: The ability of your heart, blood vessels, lungs and blood to deliver oxygen and nutrients to all your body’s cells while you are being physically active.
  4. Flexibility: The ability of the joints to move through their full range of motion.
  5. Body Composition: This refers to the ratio of lean body tissue (muscle to bone) to body-fat tissue.

Why is a lifetime of physical activity so important?

By beginning good habits in your early years and making a commitment to lifelong activity, you can delay or even prevent some of the chronic diseases associated with growing older.

THE FOLLOWING QUESTIONS NEED TO BE ANSWERED IN COMPLETE SENTENCES IN YOUR OWN WORDS! USE THE INFORMATION ABOVE TO ANSWER BELLWORK AND 1-5.

  1. What are some of the benefits of being physically fit?
  2. How can being physically fit help you mentally?
  3. How can being physically fit help you socially? 
  4. Physical fitness is classified into 5 components. List and describe each.
  5. Why is a lifetime of physical activity so important?

Stay At Home Workouts

FORDSON HIGH SCHOOL PHYSICAL EDUCATION DEPARTMENT

STAY-AT-HOME DAILY WORK

Hi, all. We sure hope you are enjoying this time away from school and family life.

As you know, the physical education department at FHS wants you to stay physically active as recommended by the World Health Organization: sixty minutes every day! We have come up with a way to keep track of your activity as you take breaks from your other studies.

You can download the excel sheet entitled StayAtHomeDailyWork and print off a hard copy or use it online. We ask that every day you do the warm-up stretches that you do in p.e. class with your teachers. We also want you to perform at least 15 pushups, 40 sit-ups, 50 jumping jacks, and 3 minutes of running in place. Check off the box in correspondence with the date and activity. We have included some optional activities as well, that will keep you active longer.

Please print the finished sheet, have a parent or guardian sign it, and bring it in with you to school the Monday after Spring Break. If you do not have a printer, email the document to your physical educator so he or she can print it off for you. You will then be able to take it home for your parent or guardian to sign off.

From your FHS PE Staff!