What happens if you are sick.....?
...Stay home if you are in the contagious phase (early on)
*If you are in the later stages a gradual return to activity can help strengthen your immune system
What happens if you are injured.....?
...ALWAYS still be bring activewear! There is ALWAYS an alternative activity you can do or a rehabilitation exercise you can do to speed up the healing of the injury. PROACTIVE HEALING!
What happens if you have trouble doing an exercise during fitness days....?
...Do a MODIFIED activity that is similar or if you can't think of one DO ANYTHING BUT STAND or SIT OUT!
*Find ways IN to doing things that seem challenging, rather than trying to find ways out of them. You'll be surprised how much better you feel.
*Who you are as a person (the quality of your character) is what you do as habit. "I almost always am (motivated, able to find ways to participate, exerting myself maximally in fitness, being a positive difference to the class dynamic..etc)
Sunday, September 28, 2014
Recreation, Fitness & Health Class Assessment
Active Learning Self Assessment
*Circle the level you CONSISTENTLY exhibited in the attributes listed below:
1 = Poor 2= Below Average 3= Average 4= Good 5= Excellent
1. Attendance (Lates & Absences) *Consider unexcused vs. excused absences.
1 =Poor (10 or more absences) 2=Below Average 3=Average 4=Good 5=Excellent (0-2)
*MULTIPLY x 5 =___________/25
2. Preparedness for Class: Bringing Proper Activewear Apparel to CHANGE in/out of.
1 =Poor (10+) 2=Below Average 3=Average 4=Good 5= Excellent (Didn’t have 0-2x)
3. Contributions to Class: INITIATIVE with class, set up, clean up, organizing teams, games.
1 = Poor (Few times) 2= Below Average 3= Average 4= Good 5= Excellent (Daily)
4. Active Participation: Willingness to engage in games/activities at vigorous intensity *Heartrate in target zone 140bpm-180bpm (ie. not standing in one spot playing badminton or walking beside a friend back and forth in middle of field/court during games)
1 = Poor (Few times) 2= Below Average 3= Average 4= Good 5= Excellent (Daily)
*MULTIPLY x 4 =___________/20
5. Fitness Intensity: Is comfortable being uncomfortable (ie. heartrate on high end of target zone - maximum, sweaty, breathing heavy). Attempts to get best possible workout by exerting maximal effort
1 = Poor (Rarely) 2= Below Average 3= Average 4= Good 5= Excellent (Always)
*MULTIPLY x 4 =___________/20
6. Health & Healthy Living: Current level of physical health and regular activity outside of PE. How do your eating habits and extra-curricular activities contribute to your overall physical health.
*Cardiovascular Endurance (Heart Health) as one indicator. Level 4 or below on Beep test=1/ 5 (Health Red flag)
1=Poor (Rarely take care) 2=Below Average 3=Average 4=Good 5=Excellent (Always take pride in
7. Attitude & Interactions: Positive outlook, willingness to try new things. Brings people Up NOT Down. Considers others feelings. Listens during instructions. Does not distract teacher/class.
1 = Poor 2= Below Average 3= Average 4= Good 5= Excellent
*MULTIPLY x 2 =___________/10
8. Blog Posts: Has completed all required blog posts with thoughtfulness and personal insight with evidence. Goes above bare minimum of assignments & uses forum as journalling for personal growth
1 = Poor 2=Below Average 3=Average 4=Good (does ALL well) 5= Excellent (Exceeds exp)
*MULTIPLY x 2 =___________/10
9. Motivation: Intrinsically motivated to put best foot forward (effort), not just when teacher present.
1 = Poor (Rarely) 2= Below Average 3= Average 4= Good 5= Excellent (Always)
10. Personal Growth: made a point to set goals to get better (ie health, fitness, social interactions)
1 =Poor (Rarely) 2=Below Average 3=Average 4=Good 5=Excellent (Set/accomplished goals)
PERIOD:_______ NAME: ___________________________ TOTAL: ________________ /100
Monday, September 8, 2014
My Personal Profile
My Personal Profile
*I registered for this course (job) because…
It is such an enriching experience being able to try to positively influence, educate and guide young people to help find direction, happiness and purpose in their lives. I also get to learn from student's and their own unique experiences, personalities, interests and talents. Everyday is a new and dynamic day.
* My favorite part of PE is…
I get to workout or recreate everyday. I don't have to go to work and then find time or energy to get a workout in all the time. It is a huge benefit having 100 plus students and teachers every block who can boost your mood, motivate you or just be around to make the class more interesting. (Most people usually workout up to 25% harder when surrounded by other people.)
*I think my current current level of fitness is…
Decent. Should be a lot better. Need to get back to regular exercise routine.
*My previous personal best beep test is...
11.3.
*I am currently doing the following things to be active (outside of PE)…
*Did Insanity Asylum Strength training program 3 days a week all summer
*Walking dogs 1 hour each day (two 30 min walk before/after school or three 15 min, one more before bed).
*Flag Football league on Sundays.
*Flag Football league on Sundays.
*Things that PHYSICALLY prevent me from doing exercise (i.e. medical, injury)
Compartment Syndrome (Moderate: Chronic) Get during sustained jogging on hard surfaces. Can do stop and go type activities including sports. Effects Beep tests sometimes but not all.
Patellar Tendonitis ("Jumpers knee" Pretty severe: Chronic) Get when jumping, especially off one leg. Flares up when running on concrete for extended periods of time. Can reduce flare ups with good warm up and quadricep stretch as well as strengthening muscles surrounding the area. Icing helps after
Heart Murmur (subtle: chronic): Don't really notice any major effects. Not sure if cardio is effected *Can almost always find a solution, moderation or alternative activity regardless of these conditions.
If I wear "just kickin' it clothes" like track pants, casual shorts, hoody feel not ready to put in work. Shorts, Tee and running shoes usually gets me on the right foot! Sometimes energy but want to be a good example for my students and join the fitness activity (can only do 1 or 2 of the 4 blocks each day though as body can only handle so much and have noticed recently it feels like a wreck trying to do more than 2 blocks each fitness day). Moreover, I want to capitalize on a free workout opportunity as most people pay gym memberships for these type of workouts.
*My eating habits consist of…
Pretty Good. I avoid all processed/frozen food. Eat as much organic food as possible. Try and make sure 90% of the food I eat provides something beneficial for my body. Exceptions include a cookie dessert at lunch! Fast food one or two times a month. Eat three meals a day with multiple snacks in between.
Breakfast: Eggs, oatmeal, whole grain toast w/ peanut or even better almond butter, Banana,
cereal with almond milk, tea, (sometimes 1 cup juice/day)
Lunch: Non processed deli meat sandwich (real turkey breast). Almonds, carrots, cucumber, granola bar, apple, pear, grapes, strawberries, a cookie:(, sometimes crackers and humus. Water
Dinner: Turkey Breast, chicken, tilapia, quinoa, basmati rice, brown rice, potatoes, kale, brocoli, bok choy, carrots, spinach, mixed greens, brown rice noodle pasta, homemade organic pasta sauce, home made organic soup. Water
Dinner: Turkey Breast, chicken, tilapia, quinoa, basmati rice, brown rice, potatoes, kale, brocoli, bok choy, carrots, spinach, mixed greens, brown rice noodle pasta, homemade organic pasta sauce, home made organic soup. Water
*I Want to be able to learn more about…
The debate on Cow's Milk (is it really not good for you?) Static stretching post workout reducing muscle soreness (does it actually?).
*I want to improve my abilities in… (ex. fitness, communication, positive impact)
Communication. Making Teaching Assistants feel comfortable taking charge in class. Strengthening muscles supporting knees to improve patellar tendonitis pain.
*Outside school activities I’d like to try are...
Tough Mudder Obstacle Marathon. Ride to Concur Cancer (Cycling Marathon. Getting a road bike). ATVing. Skydiving.
*Top 10 Fitness Benefits (of the 50 posted) I Find Most Meaningful to Me are...
Improves mood by releasing endorphins .
Improves brain function and memory.
Improves energy levels....+ add 7 more (don't copy mine:)
*My fitness goals for the semester are…
To consistently stay in shape by following above mentioned workout and recreation schedules.
*My personal character goals are...
Find a way to not let extreme fatigue from new born baby effect my patience, energy and motivation. I hope to use my colleagues and students to inspire and challenge me.
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