Personal Exercise Prescription WebQuest

1. Personal Exercise Prescription WebQuest Designed by Nate Ramezane 8th Grade PE EDX1201X Professor Scott Weersing

2. Overview • This is for an eighth grade physical education class. • To write an exercise prescription in accordance with California Physical Education Standards. • Students will need print resources in the media center, and possibly video materials.

3. Writing a Personal Exercise Prescription Created by Mr. Ramezane in accordance with CA P.E. Standards for 8th Grade

4. CA 8th Grade Standards Addressed • 3.1 Assess the 5 components of health-related physical fitness by using a scientifically based health-related physical fitness assessment. • 3.2 Refine individual personal physical fitness goals for each of the five components of health- related physical fitness, using research-based criteria. • 4.2 Identify appropriate physical activities that can be performed if oneﾕs physical fi tness program is disrupted by inclement weather, travel from home or school, or a minor injury. • 4.3 Identify ways of increasing physical activity in routine daily activities. • 4.4 Identify and apply basic principles in weight resistance training and safety practices.

5. The Task • Throughout this lesson you will be learning and expanding your knowledge on techniques that are involved in writing a personal exercise prescription. • Your quest, if you choose to accept it, is to create and implement an exercise program tailored to eighth grade students. • The physical education department of Lawson Middle School has hired you. You are now the personal trainer for the physical education classes. • To accomplish your job, you will have to provide the students with background information on training principles, target heart rate, goal setting ideals etc.

6. The Task cont’d. • You are going to provide this information to either two different training ideals. • Choose either: • Muscular Endurance or Muscular Strength • Each type of training involves different workout regimens. • Training for muscular endurance type activities would help maintain your current look. • Training for muscular endurance type activities would give you added strength along with a bulkier look. • You will be broken up into two groups focusing on either topic. • Remember to report activities that can be done both alone and with a group, not just one or the other.

7. Students will use the web to search and answer the health-related fitness terms After evaluating the Internet information, you will make a fitness circuit specific to their program. You may use equipment from the provided list or provide their own. Students may present their information to the class either manner: Multimedia Presentations Physical walk-through (recommended) We will spend two days in the computer lab, one day compiling a list of the equipment, and two days with your group preparing your presentations. Presentations will take place next week. Process

8. Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Body Composition Find definitions to each of the following components of Health Related Fitness. Provide an example of an activity that relates to each of the five listed items. Health Related Fitness: Five Components

9. Overload Progression Specificity Recuperation Reversibility What are the definitions of the principles of exercise prescription? Give examples. 5 Principles of Exercise Prescription

10. Maximum Heart Rate (HRmax) is calculated with this formula = • What is that formula? • What is Maximum Heart Rate and why is it important in terms of cardiovascular training?

11. 1. Needs Analysis 2. Set Goals 3. Pick Activities 4. Evaluation (re-evaluate) What is needed for your desired outcome? Name at least six important factors in setting goals. Remember to include; Warm-up, primary activity, cool-down Is it working? Modify? Fitness testing? Steps to Setting up an Exercise Program

12. Writing Your Fitness Circuit • Needs Analysis • Set Goals - Muscular Endurance, Muscular Strength • Pick Activities • Evaluate, does it meet the criteria • Be Creative • Use provided list as a guide only, provide at least five of your own exercises from your searches.

13. Name____________________ P.E. Period_______Writing your own Fitness CircuitDirections: Choose 9 exercises to complete in an indoor fitness circuit from the attached sheet. You have to come up with 5 of your own stations. We have approximately 30 minutes to complete the circuit. Station and Exercise:___/___ TimeEquipment Needed:Sets/RepsStation #1 - __________________/_____ _________________ ____/____Station #2 - __________________/_____ _________________ ____/____Station #3 - __________________/_____ _________________ ____/____Station #4 - __________________/_____ _________________ ____/____Station #5 - __________________/_____ _________________ ____/____Station #6 - __________________/_____ _________________ ____/____Station #7 - __________________/_____ _________________ ____/____Station #8 - __________________/_____ _________________ ____/____Station #9 - __________________/_____ _________________ ____/____________________________________________________________________________

14. Examples of Exercises for Fitness CircuitExerciseEquipment1. Wall Sits None2. Push-up Hockey Disc Cones, Ball/Puck3. Medicine Ball same4. Rope Climb Crash Pads, Ladder5. Sit-ups/ Crunches Mats6. Push-ups none________________________________________________ Example List of Exercises involving Weights Dumbbell Exercises1. Bicep Curl2. Tricep Extension (over the head)3. Tricep Kickback4. Deltoid Front ExtensionStraight Bar Exercises5. Chest Press/Incline Press6. Bicep CurlsOther Exercises7. Leg Extension (sitting up)8. Leg Curls (laying down)

15. Health-Related Fitness http://www.teachpe.com/cloze/health_related_fitness.htm http://alpha.montclair.edu/~junius/book/MFitness2.htm http://alpha.montclair.edu/~junius/book/MFitness3.htm http://alpha.montclair.edu/~junius/book/MFitness4.htm http://alpha.montclair.edu/~junius/book/MFitness5.htm http://star.ucc.nau.edu/~daa/heartlung/slides/prescribe/sld001.htm http://www.exrx.net/ExInfo/FitnessComponents.html Principles of Exercise Prescription http://star.ucc.nau.edu/~daa/heartlung/slides/prescribe/sld001.htm http://www.miracosta.cc.ca.us/home/jgravel/book.htm http://www.exrx.net/Aerobic/AerobicComponents.html http://www.hendrickhealth.org/healthy/000512.htm Resources

16. Goal Setting http://psych.unn.ac.uk/users/nick/HPpp10/tsld024.htm http://www.coe.unt.edu/khpr/martin/5170goal.htm http://www.bodychangers.com/news3.shtml http://www.bodybuilding.com/fun/bbinfo.htm http://www.myGoals.com/ Heart Rate http://www.heartmonitors.com/heart_rate_basics.htm http://www.heartmonitors.com/zone_calc.htm http://www.heartzone.com/us_resources.htm http://www.exrx.net/Testing/YMCACycleTest.html Resources

17. Evaluation: Things to Consider • Each prescription should be tailored to the component selected: Muscular Strength or Muscular Endurance • Does the prescription take into account people of like ability or varied ability? • If someone has a handicap can they participate in this activity? • Are your sources listed? • Did you find other websites that were not included that were helpful? If so, list them. • Be creative, include exercises that you find you enjoy. Do not list the first one you find without evaluating it’s merit.

18. Evaluation: Grading • This project is worth 100 points of your quarter grade (25% overall). • Grading is as follows: • Complete thorough definitions of terms (25 pts.) • Goal Setting Principles (5 pts.) • Maximum Heart Rate information (5 pts.) • Fitness Circuit Sheet (10 pts.) • Correct list of equipment for exercises (5 pts.) • Sources? Referenced correctly (5 pts.) • Presentation (50 pts.) • Originality (5 pts.) • Deliverance (10 pts.) • Captured audience (10 pts.) • Eye contact (5 pts.) • Use of equipment (5 pts.) • Correct demonstration of exercises (15 pts.)

19. The students that participate in this assignment will understand the following: Components of Health-Related Fitness Principles of Exercise Prescription Goal Setting Principles Evaluating Fitness Prescriptions Correct Demonstration of Exercises Further Analysis: Could you have presented information differently? Did you find other beneficial websites when you where searching? If you changed roles in the group, would the results been the same? Conclusion

20. WebQuests that I referenced • http://www.manteno.k12.il.us/webquest/high/Science/StrengthNutrition/strength.htm • http://research.education.purdue.edu/challenge/webquest/2001_2002/Craig/INDEX.htm • http://www.truwebs.com/csu/ete567/webquest/default.htm • http://research.education.purdue.edu/challenge/webquest/2001_2002/McCleanThompson/INDEX.HTM