WORD AND DEFINITION A,B,C, Charts * Write words or phrases that - - PDF document

WORD AND DEFINITION A,B,C, Charts

* Write words or phrases that begin with each letter of the alphabet that are synonymous with or help define the word of the week. You are allowed 3 freebies if having trouble finding a word or

• phrase. Simply write an X in the boxes you have chosen

NAME ___________________________________ HOUR _____________________________

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

PHYSICAL EDUCATION VOCABULARY

1 FITNESS 2 HUSTLE 3 SPORTSMANSHIP 4 EFFORT 5 MOTIVATION 6 ENDURANCE 7 FLEXIBILITY 8 STRENGTH 9 PROGRESSION 10 REPETITIONS 11 FREQUENCY 12 FATIGUE 13 ETTIQUETTE 14 INTENSITY 15 TARGET HEART RATE 16 COORDINATION 17 CONDITIONING 18 AGILITY 19 CORE 20 PLYOMETRICS 21 OFFENSE 22 DEFENSE 23 TEAMWORK 24 ANTICIPATION 25 HYDRATE 26 INTERVAL TRAINING 27 AEROBIC 28 ANAEROBIC 29 CIRCUIT TRAINING 30 MOBILITY

P.E. VOCABULARY * Pick 4 words from A,B,C Chart, draw a picture, and define in your own words PICTURE

• 1. WORD________________

MEANING _______________________________

___________________________________ ___________________________________

• 2. WORD________________

PICTURE

MEANING _______________________________

___________________________________ ___________________________________

• 3. WORD _________________

PICTURE

MEANING ______________________________

__________________________________ __________________________________

• 4. WORD _________________

PICTURE

MEANING _________________________

__________________________________ __________________________________

NAME __________________________ DATE ______________ P.E. ASSIGNMENT (10 POINTS) ARTICLE TITLE: __________________________________________________ What is the article about? ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ What new information did I learn from this article? ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

EXIT SLIP NAME___________________________HOUR____________ Identify and explain 3 volleyball skills we learned in P.E. classes this week 1.___________________________________________________________________ _____________________________________________________________________ _____________________________________________________________________ 2.___________________________________________________________________ _____________________________________________________________________ _____________________________________________________________________ 3.____________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ EXIT SLIP NAME___________________________HOUR____________ What specific activities (list 3) did you like or dislike this week in P.E. Explain 1.___________________________________________________________________ _____________________________________________________________________ _____________________________________________________________________ 2.___________________________________________________________________ _____________________________________________________________________ _____________________________________________________________________ 3.____________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________

FITNESS TRAINING PLAN Use these steps below to create a 6-week training program. NAME_______________ 1. Set a goal __________________________________________________________ 2. List types of exercise will help you meet this goal? Be specific 3. What is your timeline? (How often? How long? How many repetitions? etc…) 4. Demonstrate progression throughout

SUNDAY MONDAY TUESDAY

WEDNESDAY

THURSDAY FRIDAY SATURDAY

BASKETBALL ASSIGNMENT Directions: Our company is designing a new Basketball packaging product and your expertise is needed. On each package we plan to list 10 facts or rules about the game

• f Basketball. On the lines below write down the 10 facts/rules you think should be

included on the package. 1.____________________________________________________________________ 2.____________________________________________________________________ 3.____________________________________________________________________ 4.____________________________________________________________________ 5.____________________________________________________________________ 6.____________________________________________________________________ 7.____________________________________________________________________ 8.____________________________________________________________________ 9.____________________________________________________________________ 10.___________________________________________________________________

FITNESS ASSIGNMENT In soccer and basketball it is important to have endurance. How does good endurance make you become more successful in these games? ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________

20 WORD CHALLENGE

20 WORDS ABOUT VOLLEYBALL _______________ _______________ ________________ _________________ _______________ _______________ ________________ __________________ _______________ _______________ ________________ _________________ _______________ _______________ ________________ _________________ _______________ _______________ ________________ _________________ USE AT LEAST 10 OF THE ABOVE WORDS TO WRITE A PARAGRAPH ABOUT VOLLEYBALL (At least 20 words) ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ LIST 20 DIFFERENT GAMES/SPORTS ________________ _________________ _________________ _______________ ________________ _________________ _________________ _______________ ________________ _________________ _________________ _______________ ________________ _________________ _________________ _______________ ________________ _________________ _________________ _______________

21’s WORKOUT

(121 reps)

*Progression of endurance runs/activities by 2 from 1-21 with best times recorded. (Sideline runs / Jump Rope / Ladder Runs / Shuttle Run / Laps / Line touches) 1 sideline-to-sideline run ______ 13 sideline-to-sideline run ______ 3 sideline-to-sideline run ______ 15 sideline-to-sideline run ______ 5 sideline-to-sideline run ______ 17 sideline-to-sideline run ______ 7 sideline-to-sideline run ______ 19 sideline-to-sideline run ______ 9 sideline-to-sideline run ______ 21 sideline-to-sideline run ______ 11 sideline-to-sideline run ______

GOLD/SILVER/BRONZE Workout

* 3 varying levels of exercises based on ability or repetitions

Ability Example Repetition Example

• 1. 5 Triangle push-ups (GOLD) 15 Push-ups (GOLD)
• 2. 5 Regular push-ups (SILVER) 10 Push-ups (SILVER)
• 3. 5 Knee push-ups (BRONZE) 5 Push-ups (BRONZE)

SCOOTER CROSSFIT WORKOUT

* Scooter relay variations to other side of gym through cones to perform various exercise stations/challenges

10 burpees 10 med ball slams

10 push-ups 10 mountain climbers

x x x x x x x x x x x x x x x x

Stomach

Forward Backward Freestyle

CROSSFIT WORKOUT = Perform all exercises and reps in order

• 1. JUMP ROPE

30, 20, 15, 10

• 2. JUMPING JACKS

30, 20, 15, 10

• 3. SQUATS

30, 20, 15, 10

• 4. LAPS

2, 4, 6, 8

• 1. CURL-UPS

30, 20, 15, 10

• 2. Bicep Curls

30, 20, 15, 10

• 3. Cone Taps

30, 20,15, 10

• 4. Laps

1, 3, 5, 7

FITNESS RACE TRACK

**Partner 1 does lap(s)/Partner 2 does exercise(s). When partner 1 finishes lap(s) - switch

TODAY’S # OF LAPS = 2

• 1. Jumping Jacks 5. Shoulder Presses
• 2. Lunges 6. Push-up or Plank
• 3. Squats 7. Lower Body Stretches (quads/cradles/)
• 4. Bicep Curls 8. Upper Body Stretches (circles/pullbacks/)

PACER CHALLENGE WORKOUT * USING THE PACER CADENCE CREATE ANY WORKOUT 1 - 5 = Push-ups 6 - 15 = Curl-ups 16 - 30 = PACER Run 31 - 40 = Squats 41- 50 = Arm Circles 51 - 65 = PACER Run 66 - 75 = Walk 1 - 5 = Lunges 6 - 15 = PACER Run 16 - 25 = Jumping Jacks 26 - 35 = Walk 36 - 45 = Shuffles 46 - 55 = Walking Leg Lifts 56 - 75 = PACER Run 1-10 = PACER Run 11 - 20 = Walk 21 - 30 = PACER Run 31-40 = Walk 41 - 50 = PACER Run 51 - 60 = Walk 61 - 70 = PACER Run

CROSSFIT WORKOUT #1

**Complete the following for time. Record time on space provided.

50 Jump Ropes (2-foot bounce) ______________ 50 Mountain Climbers ______________ 50 Jumping Jacks ______________ 50 Aerobic Steps ______________ 50 Jump Ropes (2-foot bounce) ______________ 50 Mountain Climbers ______________ 50 Jumping Jacks ______________ 50 Aerobic Steps ______________

FITNESS CHALLENGE NAME ________________________________ *Each exercise has a point value. Choose the exercises you want to do for your workout.. Initial each exercise you complete and total 50 points to complete workout. 10 push-ups = 5 points ________ 25 Wall Jumps = 5 points ________ 5 push-ups = 3 points ________ 15 Wall Jumps = 3 points ________ 2 push-ups = 1 point ________ 5 Wall Jumps = 1 point ________ 30 Curl-ups = 5 points ________ 50 Aerobic Steps = 5 points ________ 20 Curl-ups = 3 points ________ 30 Aerobic Steps = 3 points ________ 10 Curl-ups = 1 point ________ 10 Aerobic Steps = 1 point ________ 40 Line Jumps = 5 points ________ 25 Scissor Jumps = 5 points ________ 30 Line Jumps = 3 points ________ 15 Scissors Jumps = 3 points _______ 15 Line Jumps = 1 point ________ 5 Scissors Jumps = 1 point ________ 50 Jumping Jacks = 5 points ________ 15 Med Ball Slams = 5 points ________ 30 Jumping Jacks = 3 points ________ 8 Med Ball Slams = 3 points ________ 10 Jumping Jacks = 1 point ________ 3 Med Ball Slams = 1 point ________ 10 Burpees = 5 points ________ 20 Tricep Dips = 5 points ________ 5 Burpees = 3 points ________ 10 Tricep Dips = 3 points ________ 2 Burpees = 1 point ________ 5 Tricep Dips = 1 point ________ 10 Laps = 5 points ________ 10 Sideline Sprints = 5 points ________ 5 Laps = 3 Points ________ 5 Sideline Sprints = 3 points ________ 2 Laps = 1 point ________ 2 Sideline Sprints = 1 point ________ 5 Pull-ups = 5 points ________ 3 Endline Bear Crawls = 5 points _____ 3 Pull-ups = 3 points ________ 2 Endline Bear Crawls = 3 points _____ 1 Pull-up = 1 point ________ 1 Endline Bear Crawl = 1 point _______ 15 Upright Rows = 5 points ________ 40 Punches with weights = 5 points ________ 8 Upright Rows = 3 points ________ 25 Punches with weights = 3 points ________ 4 Upright Rows = 1 point ________ 10 Punches with weights = 1 point ________ Total __________

CHOICE WORKOUTS

Choose the workout you want. Do 3 Rounds to complete workout.

Choice Workout #1

• 20 Squats
• 20 Lunges
• 20 Calf Raises
• 20 Jumping Jacks
• 2 Laps

Choice Workout #2

• 10 Push Ups
• 10 Burpees
• 10 Squat Jumps
• 10 Jumping Jacks
• 2 Laps

Choice Workout #3

• 20 Plank Jacks
• 20 Sit-Ups
• 20 Tuck Jumps
• 20 Russian Twist
• 2 Laps

Choice Workout #4

• 10 Mountain Climbers
• 10 Sit-Ups
• 10 Squat to Bench
• 10 Alt.Lunges
• 2 Laps

10-9-8-7-6-5-4-3-2-1 (55 reps) * You complete 10 repetitions of each exercise, 9 repetitions of each exercise and so on until you work your way down to 1 repetition of each exercise. *Example: Push-Ups Squats Mountain Climbers

21-15-9-15-21 Workout 21-15-9-15-21 is five rounds, where the first round is 21 reps, the second round is 15 reps, the third round is 9 reps, the fourth round is 15 reps, followed by the fifth round with 21 reps. If there are multiple exercises, you should complete each of the exercises per the reps in that round, before dropping down to the next next round and repeating each of the exercises per the reps in that next round, and so on. Hints for success: * Complete the 21 reps as 3 reps of 7 * Complete the 15 reps as 3 reps of 5 * Complete the 9 reps as 3 reps of 3 * Don’t take too long of a break between sets/rounds

EMOM Workout

EMOM stands for Every Minute on the Minute. So EMOM 20 minutes means: every minute on the minute for 20 minutes, do certain exercises. For this protocol, you rest for the remainder of the minute after your task is completed. You can use just a single exercise, you can alternate exercises, or you can do a rotation of several exercises. Putting exercises or groups of exercises into EMOM workouts has several advantages. First, it allows you to work on

• ne or more movements. Second, EMOM workouts are broken up

into manageable chunks.

* Example of an EMOM: 3 push-ups 5 box jumps 15 jump ropes

What is Tabata Training? Tabata training is a High Intensity Interval Training (H.I.I.T) workout that lasts four minutes. The History of Tabata Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one

• hour. The high intensity group worked out four days a week for six weeks; each workout lasted

four minutes and 20 seconds (with 10 seconds of rest in between each set). The results; group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent. In conclusion, high intensity interval training has more impact on both the aerobic and anaerobic systems. The Tabata workout lasts only four minutes, but is one of the longest four minutes you'll

• encounter. The structure of the program is:

Workout hard for 20 seconds Rest for 10 seconds Complete eight rounds You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can do pretty much any exercise you wish. You can do squats, push-ups, rows, etc... Any exercise that works your large muscle groups is strongly recommended. Kettlebells work great too. An example of a 20-minute Tabata workout looks like this: Pushups Squats Rows Sit ups Start with pushups. Do 20 seconds hard. Rest for 10 seconds and then back to pushups for 20 seconds. Once you completed eight sets of pushups, rest for one minute and then move on to squats and repeat the sequence of 20 seconds on 10 seconds off. Once you finish eight squats rest for one minute and then do rows. After rows, finish up with sit ups.

Tabata is great to get a quick workout in if you're short on time, need to switch up your routine, or need to improve endurance speed. Incorporate this type of workout into your fitness routine and produce results.

TABATA WORKOUT

*20 Seconds On (exercise) 10 Seconds Off (rest)

3 upper body 3 lower body 2 core movements 5 cardio movements

Push-ups Jump Squats Plank

• Mt. Climbers

Burpees Switch Lunges Sit up Stand up High Knees Push up hold Squat Hold Crunches Narrow/wide steps Tricep Dips

• Alt. Lunges Russian Twist Side Hops

Incline Push-ups Pistol Squat Flutter Kicks Jumping Jacks Plank ups Wall Sit V- ups Frog Jumps Triangles Calf Raises Superman Skaters

SWINGING GATES BROAD JUMPS LEG LIFT TOE TOUCH JOG PERIMETER

AMRAP Workout AMRAP stands for As Many Reps/Rounds as Possible, that is, given a specific time period. Often lasting 10, 20, or 30 minutes (though it’ll feel a LOT longer) AMRAP workouts challenge athletes to complete as many rounds of a series of movements in the allotted time. Just be careful not to lose count…

• 1. It Works for Any Fitness Level

The time that it takes to perform 12 pushups varies greatly from one individual to the next. Let's look at this example: One woman may press out a certain number in 10 seconds, while it may take another up to 30 or more seconds to do the same amount. That's a big difference in time, which may show variances in progress. Now take that same exercise and ask each woman to perform as many repetitions as possible (in a controlled manner) for 30 or 40 seconds. The first woman's repetition count would increase, forcing her muscles to work harder and challenging her at her own fitness level. The second woman, even though she is working at slower pace, is keeping her body under constant stress as well, working her muscles just as hard for her abilities.

• 2. It Puts the Focus on Form

It is important that your body learns proper form with any exercise. Whether you are a beginner or have been training for a long period of time, progress and safety happen from form. Take a newbie, for example. This individual will gain progress from implementing each exercise in a controlled manner. When asking a beginner to perform an exercise for a designated amount of repetitions, their concentration on performing all of those reps may supersede the importance of completing the exercise properly. Unfortunately this happens a lot, and it can lead to a great deal

• f bad habits that carry on negatively later as someone continues training. Keeping good form

can happen easily with time-based exercises.

• 3. It Instills Confidence, Which Keeps You Motivated

Being competitive with yourself when you exercise motivates you to push yourself beyond your comfort zone. When you run a faster mile and have done more burpees than you thought possible, it should be celebrated and applauded to instill confidence. The belief is that we never celebrate ourselves enough, and even our smallest victories should not get overshadowed. Training for time has a way of making you better. Think about this: How many times have you attempted to perform 12 reps and come up short by even just one? That one number off can result in a feeling of failure. Performing an exercise with 30 seconds to complete as many repetitions as you can not only sets a benchmark you can keep track of, but it can provide you with a sense of saying to yourself, "Hey, I can do this" or "I did 25...Wow!" That little piece of positivity is what can help to keep an individual consistent with their fitness program and gain a stronger sense of confidence within themselves.

HIIT Workout What It Is and Why It Works HIIT is all the hype lately. So what’s this type of training all about? What is it with HIIT? HIIT, or high-intensity interval training, is a training technique in which you give all-out,

• ne hundred percent effort through quick, intense bursts of exercise, followed by short,

sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City. “This afterburn effect is referred to as Excess Post- Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.”

• 1. Increases Your Metabolism

Combining high intensity with interval training results in EPOC, which speeds your metabolic rate and “translates into a metabolism boost for up to 48 hours after a complete HIIT routine,” says Salvador. This means you’ll still be burning fat even after you’ve left the gym.

• 2. Quick and Convenient

Long gone are the days of not having enough time for exercise. HIIT workouts is can be done anywhere: at home, in a hotel room, in a park, at a gym, etc. And most are 30 minutes or less! Who can’t spare that?

• 3. No Equipment Necessary

No dumbbells? No problem! HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there. These workouts result in “optimal muscle building and muscle retention couples with fat loss and increased calorie burn,” says Salvador. Ready for a challenge?

Chipper Workout Close your eyes and think about all the exercises you’ve ever done. Every movement, every rep scheme, every cardio

• activity. Now think about mashing all of that together into a

single, grimy monster of a workout. That, in essence, is a “Chipper.” The name Chipper describes a workout that combines a lot of different movements at high volume. You complete all reps assigned for each exercise before moving on to the

• next. A Chipper is performed only once. The best approach is

to work methodically through each exercise. However, you should go as fast as possible while keeping proper form. The point of a Chipper is to keep your heart rate up while working

• n muscular endurance and technique.

Hints for success: * Break them up into sets of 5 or 10 reps. * Don’t put the body bar down unless you have to. * If keeping track in your head is difficult, use tally marks in the space below.

CHIPPER WORK OUT 5 REPS OF ALL EXERCISES _____ Jump rope _____ Push-ups _____ Jumping Jacks _____ Line jumps _____ Trunk Twists _____ Jog Laps _____ Wall Jumps - verticals _____ Single-leg Squats _____ Leg Lifts _____ Curl-ups _____ Pull-ups _____ Toe Touches _____ Arm circles _____ Ladder runs _____ Russian Twists with med ball _____ Bicep curls _____ Shoulder presses _____ Single-leg floor taps (balance) _____ Broad Jumps _____ Long jumps

P.E. Apps

Team Shake Seconds Round Robin FIT Radio Spotify Plickers Coach’s Eye Hudl Technique Sworkit Remind Teamsnap Tabata Pro Make My Groups Stopwatch Teacher’s Assistant iFitness HD BaM Video Delay