Each week there will be a new subtab to the "Weekly Expectations" page outlining what you need to complete for your personal fitness & wellness course. On each page, you will find a virtual classroom with instructions, the weekly learning plan, as well as any additional resources that may be useful for the week.
Each week has a subpage that links to our Zoom discussions. Zoom meetings will be structured with a check-in, followed by reviewing the weekly objectives, and will conclude with a connection to social-emotional learning and well-being. Students are expected to participate in the class Zoom discussions; videos & discussion questions are posted for you to review in advance, should you want to review them prior to our Zoom calls.
(Week 1 of the course will be different than all of the following weeks.)
The weekly objectives will be outlined below, with a link to each week's page should you struggle to find the subpages.
** REMINDER: don't forget to complete your weekly personal wellness reflection -- prompts are included below and on each week's overview.
Course Introductions
Syllabus & Expectations
Survey
Create & Submit a Personalized Bitmoji
Locate, Engage & Review an At-Home Fitness Workout Video
Setup Wellness Reflection (make sure this is shared with your teacher so they can access it at any time)
What are your personal goals for PE this year? What are you hoping to get out of the course?
Define wellness & associated dimensions
Assess your Personal Wellness Levels
Create an Action Plan to Improve your Personal Wellness
Wellness Reflection
What did you find interesting about your personal wellness assessment? What are your personal wellness goals?
What is stress? How can stress be managed?
Organizational Skills & Tools to Help Minimize Work Build Up/Stress
Building a Support System
Wellness Reflection
How can you organize your weekly to-do list to ensure maximal efficiency, while trying to minimize the stress and anxiety that comes with your school work and other commitments? Who can you turn to for help, if needed?
Define: physical wellness, emotional wellness & social wellness
Engage in choice activities within the three wellness components
Wellness Reflection
Reflect on what you did for each of your three days of choice; include how these activities helped improve your overall well being for the week. Additionally, reflect on the impact of having choice in the activities you engage with (i.e. Do you enjoy them more? Would you rather more structure? etc.)?
Define flexibility & meditation
Identify at least 3 health benefits of yoga
Identify at least 3 health benefits of meditation
Identify the 7 chakras
Engage in two different yoga and meditation practices
Complete: Check for Understanding - Introduction to Yoga & Mindfulness Meditation
Wellness Reflection
During the yoga and meditation practice, reflect on how you felt going into, during, and after participating in both the yoga and meditation practice. Reflect on if these are skills you feel you could use to help improve your personal well-being, or why you feel like these techniques are not helpful for you.
Differentiate “asana” & “vinyasa”
Identify 6 types of yoga
Identify at least 3 poses of the sun salutation
Identify 4 types of breathing
Engage in two different yoga and meditation practices
Complete: Check for Understanding - Yoga History, Sun Salutations & Yoga Breathing
Wellness Reflection
During the yoga and breathing practices, reflect on how you felt going into, during, and after participating in both the yoga and breathing techniques. Reflect on if these are skills you feel you could use to help improve your personal well-being, or why you feel like these techniques are not helpful for you.
Apply concepts from Yoga & Meditation (weeks 5 & 6)
Demonstrate understanding of asanas
Demonstrate understanding of breathing
Create and engage in an original yoga flow
Submit: Yoga Project
Wellness Reflection
Reflect on the process of creating your own yoga flow; consider why you chose certain poses.
Define: Cardiovascular Endurance
Understanding Heart Rates (resting, target & maximum)
Complete: Determining Heart Rates Lab
Wellness Reflection
Brainstorm ways you can incorporate cardiovascular endurance activities into your daily life. Consider: online workout videos, activity trackers, phone applications, etc.
Differentiate: Circulatory System & Respiratory System
Apply Cardiovascular Endurance into your Daily Activities
Wellness Reflection
For three days this week, find something you can do to work on your personal cardiovascular fitness. Use your reflection to outline in a way that works best for you: what exercise(s) you did, how long you participated, how you felt before/during/after the workout, and anything you noticed in regards to your personal heart rate levels while engaging in the activities of choice. You may use the provided workout log as part of your reflection.
Review definition of flexibility (from week 5)
Differentiate types of stretching
Explain the benefits of a warm-up & cool-down
Engage in a flexibility lab
Engage in a workout of choice (focus: warm-up & cool-down)
Wellness Reflection
As we reach the halfway point of the semester, reflect on your personal wellness. Consider the following questions when reflecting on your personal wellness: how are you managing stressors? How are you able to maintain physical fitness? How are you finding time/ways to disconnect from electronics?
Engage in Darebee workouts (cardio, flexibility & muscular strength/endurance)
Create a personalized Darebee workout
Wellness Reflection
Reflect on exercises that you can do at home; create a Darebee workout that works for you!
Define and Differentiate Muscular Strength & Muscular Endurance
Identify three Exercise Approaches: Bodyweight, Free Weight, & Machine Weight
Identify Major Muscle Groups
Application of Strength/Endurance Exercises at Home (Video Submission Required)
Back (Latissimus Dorsi, Trapezius)
Biceps
Quadriceps
Hamstrings
Wellness Reflection
How can you implement strength/endurance training in your daily life, even if you do not have access to a gym/fitness center with machine weights?
Define and Differentiate Muscular Strength & Muscular Endurance
Identify three Exercise Approaches: Bodyweight, Free Weight, & Machine Weight
Identify Major Muscle Groups
Application of Strength/Endurance Exercises at Home (Video Submission Required)
Chest (Pectorals)
Triceps
Abdominals
Calves (Gastrocnemius)
Complete: Check for Understanding - Locating Muscles
Wellness Reflection
Reflect on the importance of maintaining healthy muscular strength/endurance in your personal life -- think about athletic ability, ability to help move/carry heavier items, prevention of injury, etc.
Identify components of the FITT Principle
Engage in a workout of choice
Wellness Reflection
If you are a student athlete, how will your sport impact your training outside of practice/outside of season? How can you apply FITT to ensure you are meeting fitness goals, as well as sport-specific goals?
If you are NOT a student athlete, how will you use FITT to begin creating a fitness routine that you can follow at home to help maintain and/or improve personal fitness levels?
SMART Goals
Short-term vs. Long-term Goals
Building a workout routine
Focus: Adding in strength/endurance to work completed in week 14
Wellness Reflection
Reflect on your personal health and wellness goals. Outline four fitness SMART goals.
Apply FITT, SMART Goals, Muscles into generating an at-home workout routine that can be used to meet personalized fitness/wellness goals
Wellness Reflection
Check back for your weekly reflection topic.
CPR/AED for an Adult: Applying the necessary skills to help an adult in need of CPR
Wellness Reflection
Check back for your weekly reflection topic.
CPR/AED for an Child & Infant: Applying the necessary skills to help a child or infant in need of CPR
Wellness Reflection
Check back for your weekly reflection topic
Review Key Terms & Topics from
Engage in choice activities: mindfulness & physical activity
Wellness Reflection
Reflect on the key takeaways from the semester; how will you be able to apply skills learned into your daily life to help maintain and improve your personal fitness and wellness?