Friday, November 14, 2014

Lifelong Skills Keeps You Fit!

Grade 9 and 10... Are You In the Healthy Fitness Zone?

Oi Gente!

I wonder, what does fitness mean to you? How is it connected to physical and health literacy? Consider the following enduring understanding and essential questions as they relate to fitness:

Enduring Understanding
  • People’s decisions and actions affect their level of fitness, and in turn, impacts their health

Essential Questions
  • What is fitness?
  • How can you maintain physical activity for lifelong health?
  • What is our responsibility regarding our fitness and health?

Making Connections

How do the physical fitness components help maintain our health? What muscle groups are targeted as we develop each of these physical fitness components? When practicing these different components, what does our heart rate tell us about our level of fitness?
  • Muscular Endurance - ability sustain or repeat series of muscular contractions without tiring
  • Muscular Strength - ability to carry out work against a resistance
  • Power - ability to produce explosive force
  • Speed - ability to move the body rapidly
  • Agility - ability to quickly change body position
  • Flexibility - range of motion of body parts (important for execution of techniques in sports)
  • Balance and Coordination - ability to stay in control of body movement
  • Cardiovascular Endurance (aerobic fitness) - ability to sustain physical activity continuously

Measuring our Fitness... Heart Rate

Monitoring our heart rate during physical activity will help determine baseline training zones. Finding the training zone that is right for you will help maximize the health and fitness benefits from participating in physical activity.

Having a reasonable estimate of your maximum heart rate allows you to determine training zones to help improve your cardiovascular capacity. I wonder, what is your maximum heart rate?  

After determining your maximum heart rate, calculate your heart rate zones. I wonder, what does it mean if your heart rates zones or too low or too high when exercising?

Measuring our Fitness... Fitness Testing

The Advanced Online Health and Fitness Assessment tool allows you to assess your physical fitness against standard population norms (age and gender). Over 150 individual tests are available on this website to help you measure the different fitness components. It also allows you to graph your progress - a key factor in motivating yourself to improve and maintain your fitness levels. 

Top End Sports is another sport and science resource that lists various fitness tests. Fitness test norms are also provided for you to compare your results. In some cases, norms are based on an adult population only.  

Consider the questions below after you have explored these online resources:
  • What could be some advantages to using these tools?
  • What could be some limitations to using these tools?
  • In what ways could your test results be affected?
  • How could we ensure accuracy of the tests results?

Measuring our Fitness... FITNESSGRAM Standards for Healthy Fitness Zone

FITNESSGRAM assessments are evaluated using criterion-referenced standards that are based on levels of fitness for good health. Be aware that the level of fitness needed for good health differs between boys and girls, and also varies with age. The FITNESSGRAM Healthy Fitness Zone Standards have been developed to take this into consideration.

The FITNESSGRAM program classifies fitness levels into three zones. Click on the link to learn more about each zone:
  • Healthy Fitness Zone (HFZ)
  • Needs Improvement (NI)
  • Needs Improvement - Health Risk (NI - Health Risk)

The following FITNESS TESTS will be applied during class. Search each test on Top End Sports to learn more about the different test procedures or review the following fitness tests schedules. I wonder, what could you do to prepare for each of the different fitness assessments?

You will compare your fitness test results to the The FITNESSGRAM Healthy Fitness Zone Standards:

VO2 Max and PACER (beep test variation)

The PACER test is used to measure aerobic capacity. Simple to conduct, the test only requires minimal equipment. Click on the following link to familiarize yourself more with the PACER test. 

The PACER test is a variation of the beep test. Click on the link and pay particular attention to the following sections to understand more about the test:
  • About the Test
  • Test Performance
  • Scoring the Test

Using your PACER result, you will calculate your VO2 max. VO2 max is your maximal oxygen uptake during exercise. It is a measure of your aerobic fitness. 

Setting Goals is a Lifelong Skill

Taking all your fitness test results into consideration, you will create fitness goals that demonstrate personal responsibility for leading an active lifestyle now and in the future.

Reflect on the following questions in order to think critically about your current fitness levels. I wonder, how does this relate to our strand of Lifelong Skills? The Lifelong Skills rubric is shared in our folder for PE.
  • What do your fitness tests results tell you about your current level of fitness? 
  • How could monitoring your heart rate help inform your level of fitness?
  • What goals do you need to set in order to improve? Are they based on interests and abilities?
  • What approaches could you take that will challenge you to succeed?
  • What are the benefits of an active lifestyle? How is this connected to lifelong skills?

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