Mr. Fietek's PE
Distance learning office hours: 12:30-2:00 fietek_d@aps.edu
Being active through exercise is important to all of us. Physical activity improves cardiovascular endurance, helps maintain a healthy weight, curbs anxiety and depression, helps memory and brain power, and is lots of fun. A typical middle school aged child should strive to get 60 minutes of exercise daily. There are many ways to get exercise in our daily lives. Some examples are walking the dog, playing catch with a family member, bike riding, skateboarding, dancing, jump rope, calisthenics (push ups, sit ups, crunches, plank, leg lifts, calf raises, burpees, knee bends, mountain climbers, jumping jacks, lunges, and countless others), soccer, running, swimming, and any other activity that gets you up and moving. You can invent games to play with family members incorporating items around the house and yard. Fill an empty Gatorade bottle with sand for a dumbbell, throw a ball against the wall, use an empty egg crate for a basket. You don't need fancy equipment or a gym membership to be active. Cell phones and Apple watches are great to track your daily steps (10,000 steps is recommended) if you have that capability.
The FITT principle is an excellent way to improve your fitness. You can apply the FITT principle to any activity that you are trying to improve on. The FITT principle is: F-frequency I-intensity T-time T-type. Frequency is how often you are doing the activity. For example instead of running twice a week you now run three times a week. Intensity is how hard you are doing the activity. For example instead of running at 50% of my maximum heart rate I decide to run at 75% of my maximum heart rate (watches with heart rate monitors are great for this, I will post a lesson on this soon). Time is how long you do the activity. For example instead of running for 45 minutes I now decide to run for 60 minutes. Type is how you mix it up. For example instead of just jogging on the road I decide to run hills in the mountains.
How hard are we actually working? An excellent way to know is by checking and tracking your heart rate. Fitness watches or heart rate monitors will display your heart rate for you but if you don't have those you can check it yourself. Here's how: Take your index and middle finger and press gently until you feel your pulse. There are 3 recommended sites: 1. Just to the side of your voice box on your neck. 2. On your wrist. 3. Place your hand over your heart. Once you feel your pulse count the beats for 15 seconds. Multiply by 4 to get beats per minute (since there are 60 seconds in a minute). Check your heart rate while resting (normal resting heart rate is between 60-100 beats per minute). Then check your heart rate during exercise. Your maximum heart rate during exercise is calculated like this: 220-age. For instance 220-14 (for a 14 year old)=206. If your heart rate during exercise is 103 you are working at 50% of your capacity. If your heart rate is 154 you are exercising at 75% or your maximum heart rate.
Are you a healthy person? There are 5 components to health related fitness. If you meet all 5 of these you are a healthy individual. In our daily lifestyles we should strive to meet as many of these as we can to live a healthy lifestyle. The 5 components of health related fitness: 1. Cardiovascular endurance-raising your heart rate for an extended amount of time (running long distance, cycling, swimming, jump rope, rowing, etc.). 2. Muscular strength- the amount of force you can exert (a one rep max). 3. Muscular endurance- Doing a muscular activity for a prolonged amount (doing 50 pushups or sit ups without stopping). 4. Flexibility- How pliable your muscles are (stretching for muscle recovery and full range of movement). 5. Body composition- The amount of lean muscle mass versus body fat (BMI). You can check your BMI by googling Body Mass Index Calculator and inputting your information and it will calculate it for you.
Playing sports, both individual and team sports, have numerous benefits in our lives. For example, they teach us how to compete with dignity and class, how to win and lose fairly, sportsmanship and fair play, respect for the game and your opponent, placing team needs before our own personal glory, having a sense of belonging to something, establishing lifelong friendships, and a way to be physically active, and countless others.
Week of May 11- Assignment: Read the above information regarding "Playing sports" and write a paragraph (or more) on your favorite sport and why it is beneficial to your life.
Week of May 4- Assignment: Read the above information regarding the 5 components of health related fitness. Choose at least 1 component to incorporate into your daily workouts and lifestyle. For example: Maybe start a stretching routine or check your BMI.
Week of April 27-Assignment: Read the above information regarding heart rate. Check your resting heart rate and write it down. Then check your heart rate while exercising and write it down. Did it go up or down? Then try to figure out what percentage of your maximum heart rate you are working out at. Could you ramp it up a bit?
Week of April 20-Assignment: Read the above information on the FITT Principle and apply the FITT Principle to your fitness plan that you are working on at home. You can apply the FITT principle on any workout or activity that you are trying to improve on (basketball, soccer, archery, etc.). Send me a screenshot or email of what you are working on.
Week of April 13- Assignment: Construct a fitness log that logs your daily physical activity. Try to get 60 minutes each day. Use this to track improvement over time. Work on this at your own pace. Send me a screenshot of what you are doing.
Example: Wednesday, April 8-Rode my bike for 2 hours, went for a walk for 45 minutes, did stretches for 10 minutes.
Thursday, April 9- Did calisthenics for 30 minutes, walked the dog for 30 minutes, jump roped for 15 minutes.
Friday, April 10- Rode for 2 hrs. and 15 minutes. Went for a walk for 45 minutes.
Monday, April 13-Ran for 45 minutes, did stretches and crunches for 15 minutes.
Course description
The P.E. class will learn about various aspects of physical education. We will pursue a variety of activities throughout the semester (weight training, archery, soccer, ultimate Frisbee, etc.) and learn what it takes to lead a healthy lifestyle. My goal is to hopefully introduce your child to an activity that he or she will pursue outside the school walls. The lessons are aligned with the 7 State standards regarding physical education. The students are expected to participate to the best of their capabilities in all activities. Dressing out is no longer a course requirement but appropriate foot wear is required (no sandals, flip flops, high heels, etc.) for safety purposes (eliminates slipping on the floor, protects the toes, decreases the chances of sprains, protects against rocks while outside, etc.) as well as necessary for full range of movement during activity. Due to various problems (theft, fighting, littering, hiding, cell phone usage, and general horseplay), the students no longer have access to the locker rooms, to which very few students actually took advantage of that privilege.
Class work and Homework:
Throughout the semester the students will be assessed through skills tests, fitness tests, written tests, and quizzes. Fitness tests are the monthly mile run and PACER. I will notify the students when the skills and fitness tests are as well as the written tests and quizzes so they can prepare for them and ensure they have writing material if needed. Extra credit is also offered to cancel out a poor test grade or makeup a missed fitness test (up to 3 times per student) which will consist of writing a one page paper (handwritten) on anything P.E. or health related.
Classroom management policies:
All students are expected to be courteous and responsible for their own actions and respect the feelings of everyone in the class at all times. Following all rules regarding safe behavior with all equipment is required. Unsafe behavior is never tolerated (which includes rough or dangerous play, misuse of equipment, horse play, etc.). The skill levels of everyone in the class will vary considerably and all students will be respected regardless of skill level. Teasing, mocking, harassing, bullying, and intimidating other students will not be tolerated. Any student being disruptive, unsafe, or disrespectful will be dealt with on an individual basis. Consequences could include: Removal from the activity, signed agenda, a referral to the office, or a phone call home.
Grading policy:
Students grades are based on the following percentage for each student: Class participation= 50%. Skills tests=15%. Fitness tests =15%. Written tests and quizzes=10%. Following directions= 10%. Each day of not participating for the student results in a 5 point reduction of their final grade. If your child has a medical release, condition, or waiver please bring it to my attention so I can assign an alternate activity if unable to participate. Skills tests and fitness tests are based on individual improvement, concepts understanding, effort, and the national healthy fitness zones for their age. The top 10 boys and girls in each mile and PACER assessment from all my classes will have their names displayed on the white board for all to see.
Supplies:
Each student will need appropriate footwear (as noted above) each day for safety purposes and to ensure full range of movement. All other equipment will be provided by the school's P.E. department. Students should bring a positive attitude as well. There are P.E. t-shirts available if students would like to buy one (not required) for $10. We also have P.E. hoodies available as well. These are $25 and great for cold weather days.