Water Sports
Class Expectations
Bring swim suit, towel and goggles every day (and take home each night)
8th Grade students who forget their swim suit and/or towel can borrow to participate
Participate in all activities with best attitude and effort
Follow all class and pool rules
Respect all teachers, pool staff, students, and equipment
Locker Rooms
Students are responsible for their valuables! Although we monitor locker rooms as best when we can, Curtis High School Pool Staff are not responsible for stolen items. Students should refrain from bringing valuables to the pool, or they should bring a lock for their locker.
All locks need to be removed after class, as we have several classes who use the locker rooms in addition to high school teams and community members.
Grading Criteria
Daily Participation: 40% of Grade
Suiting up for Class: 25% of Grade (entered at the end of the quarter)
100 Yard Timed Tests: 25% of Grade
Final: 30 Minute Swim 10% of Grade
Daily Participation
· All students are expected to suit up and participate in all activities every day in class.
· Students are only excused with a written note signed by parents.
· Excused non participation days can be made up before school or after school. Students will be asked to swim between 10-12 lengths for each day missed (number of lengths depends on swimming ability level). Students who choose to not suit up (without a signed note from a parent) will not be able to make up the day missed and will receive a zero for the day.
· Students have up to two weeks from the day missed to make up an excused non participation day
Daily Participation Grade
Students’ daily participation grade is based on our class expectations using a 4 point scale that is listed below.
4 – Student suited up, fully participated in all activities with best effort, and followed all class expectations.
3 – Student suited up, fully participated in all activities, but did not give best effort or needed to be reminded of a class expectation.
2 – Student suited up, but did not participate in all activities, or did not give best effort, or needed to be reminded of a class expectation more than once
1 – Student suited up, did not participate in all activities with best effort, or needed to be reminded of a class expectation several times.
0 – Student did not suit up for class or needed to be removed from class due to disrespectful and disruptive behavior. (Students who have a signed note from a parent excusing them from swimming can make up the day missed)
Suiting up for Class Grade
At the end of each quarter, students will receive a “Suiting up for Class” participation grade using the following scale:
10 Points: 0-1 non suit ups and/or absences that have not been made up
9 Points: 2 non suit ups and/or absences that have not been made up
8 Points 3-4 non suit ups and/or absences that have not been made up
7 Points: 5-6 non suit ups and/or absences that have not been made up
6 Points: 7-8 non suit ups and/or absences that have not been made up
5 points: 9 non suit ups and/or absences that have not been made up
3 Points: 10-12 non suit ups and/or absences that have not been made up
0 Points: More than 12 non suit ups and/or absences that have not been made up
100 Yard Timed Tests
All students will complete a timed 100 yard swim test on an average of twice a month.
Students are not graded on their time, but are graded on effort and improvement.
Test days are also worth two participation daily grades! A missed test (that is excused) requires a 100 yard test make up additional to lengths.
100 Yard Timed Test Goal Times Rubric
We list goal times in order to help students be aware of their overall skill level. Goal times also help students to set goals for themselves throughout the quarter. Please see the rubric below for details.
Exceeds Standard: 1:20 or faster with good side breathing
Meets Standard: 1:21-1:40 with good side breathing
Approaching Standard: 1:41 or slower with good effort
Does not meet Standard: 1:41 or slower with little effort
Final: 30 Minute Swim
During the final week of 8th grade swimming, all students will swim a for 30 consecutive minutes! Student laps are recorded, but grade is based on effort and participation.
SWIMMING PROGRESSION
Back Kicking
o Legs slightly bent
o Toes pointed
o Head back/chin up
o Arch back
Flip Flops
o Streamline position
o Rolling on back to breathe
o Rolling back to stomach – same way (like opening and closing a book)
Flip Flops with Arm Strokes
o Flip flops – focusing on long touch and pull arm strokes
o Continuing to streamline and to roll on back when a breath is needed
Arm Strokes and Side Breathing
o Streamline off wall
o Touch and pull arm strokes
o Side breathing to one side with ear on shoulder / in the water
o Rolling onto back as needed to rest
Back Stroke
o Head back / chin up
o Body rolls / shoulder rolls to allow arm to reach into the water
o Focus on kick with straight legs and “floppy feet”
5 COMPONENTS OF FITNESS
FITNESS
To prepare; make ready. A combination of physical and mental attributes that allow you to:
Meet the demands of everyday life and perform tasks that require ABOVE NORMAL EFFORT.
Being physically and mentally Fit, decreases the chance of injury or bodily harm. Most importantly it can improve your quality of life.
There are 5 parts of fitness:
1)Cardiovascular Endurance, 2)Muscular Strength, 3)Muscular Endurance, 4)Flexibility and 5)Body Composition.
C - CARDIOVASCULAR ENDURANCE
The most important part of fitness!!! Having conditioned HEART and LUNGS that can supply the body with oxygen without stress to the heart. We develop it by doing Aerobic Exercise. Aerobic
Exercise is continuous exercise lasting 2 or more minutes. In order to improve cardiovascular endurance, aerobic exercise should be performed at least 3 times per week, 15-20 minutes each day. Examples of aerobic exercise-swimming, running, biking, shoveling snow and raking leaves.
MS - MUSCULAR STRENGTH
The amount of force produced by a muscle. Needed for activities that require above normal effort. Having poor muscular strength will increase the chance of getting hurt when doing activities that require above normal effort. To increase your muscular strength, you would perform exercises using heavy weight and do the exercise 3-6 times. The muscles get stronger when they keep working past the point of fatigue (when the muscle has very little or no energy left). This forces the body to adapt (muscles get used to doing something, what was hard is now easy for the muscle). Remember it takes time to allow your body to adapt!!
ME - MUSCULAR ENDURANCE
The amount of force produced by a muscle over a period of time. This is also if the muscles are doing something over and over and over. Muscular endurance is also closely related to cardiovascular endurance. Why?
Because in order to perform aerobic exercise long enough (at least 15 minutes) to benefit the heart and lungs, you need muscular endurance to be able to exercise continuously for this long. We improve muscular endurance by using light weight and do the exercise at least 15 times.
F - FLEXIBILITY
The looseness or elasticity of a muscle, which allows the joint to move through a full range of motion. This is the most neglected part of fitness. Flexibility is affected by: 1.Gender, 2.Age, 3. Size and condition of muscle(tone v. bound) & 4.Level of activity. Muscles should always be warmed (by cardio) before they are stretched. Poor flexibility increases risk of injury.
BC - BODY COMPOSITION
The percentage of body fat compared to lean body tissue. Lean body tissue is: muscle, bone, water & organs. Can be a health problem if body fat percentage is not in the 5-30% range. Scale weight means nothing unless you know your percent body fat, don't be mislead by height/weight charts-they are inaccurate.