Curl Ups _________ (Abdominal strength /endurance) Shoulder Stretch Right Side: Yes; ½ way; No (flexibility) (circle answer) Left Side: Yes; ½ way; No Fitnessgram Healthy Fitness Zones (for an average 16yr. old): Gender Pacer Push-ups Curl-Ups FEMALE 32-61 7-15 18-35 MALE 61-94 18-35 24-47 QUESTIONS/PERSONAL RESPONSE: What are some personal, long term goals you can set (goals to achieve by May 2013): -Fitness test scores? Pacer - Push-ups - Curl-ups - Shoulder flexibility - -Health related fitness (cardio, strength, endurance, flexibility, body composition, etc.) How can you achieve these goals in PE class this school year? How can your classmates and/or teacher help you achieve your goals? How can your classmates and/or teacher stand in your way? Heart Rate & Perceived Exertion Log – Directions: At the end of every class you will be required to log your ending heart rate and perceived exertion during the class. Perceived exertion an easy way for you to monitor how hard you are working during class. It is a scale to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that you will be sick or injured. In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. Level 1: I'm watching TV and eating bon bons Level 2: I'm comfortable and could maintain this pace all day long Level 3: I'm still comfortable, but am breathing a bit harder Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly Level 5: I'm just above comfortable, I am sweating more and can still talk easily
Curl Ups _________ (Abdominal strength /endurance) Shoulder Stretch Right Side: Yes; ½ way; No (flexibility) (circle answer) Left Side: Yes; ½ way; No Fitnessgram Healthy Fitness Zones (for an average 16yr. old): Gender Pacer Push-ups Curl-Ups FEMALE 32-61 7-15 18-35 MALE 61-94 18-35 24-47 QUESTIONS/PERSONAL RESPONSE: What are some personal, long term goals you can set (goals to achieve by May 2013): -Fitness test scores? Pacer - Push-ups - Curl-ups - Shoulder flexibility - -Health related fitness (cardio, strength, endurance, flexibility, body composition, etc.) How can you achieve these goals in PE class this school year? How can your classmates and/or teacher help you achieve your goals? How can your classmates and/or teacher stand in your way? Heart Rate & Perceived Exertion Log – Directions: At the end of every class you will be required to log your ending heart rate and perceived exertion during the class. Perceived exertion an easy way for you to monitor how hard you are working during class. It is a scale to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that you will be sick or injured. In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. Level 1: I'm watching TV and eating bon bons Level 2: I'm comfortable and could maintain this pace all day long Level 3: I'm still comfortable, but am breathing a bit harder Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly Level 5: I'm just above comfortable, I am sweating more and can still talk easily
FITNESS%20LOG%202012-2013%201ST%20SEMESTER%20PANASKI.docx