Physical Education
WELCOME!!!
Hello,
Welcome to Coach Kelley's and Pierce's Physical Education website. This website will help you in physical education class. On this site you will find workouts and information that will help you complete the assignments given in class you might need extra time on. In Physical Education we will be learning fitness, planning workouts with the five elements of fitness along with calculating target heart zone and max heart rate and several sports and games to play for life!
We look forward to working with your student this nine weeks!
Blackman Middle School's Physical Education Department
Workouts for P.E. There are different levels: try one that is your fitness level.
Please look and try workouts based off your current fitness level. Some workouts will be as simple as just going out for a walk. Some will be a bit more difficult but will have varied ability levels and challenges so you can decide where to start based off your current fitness level. Remember you need to crawl before you walk and then you can run.
If you need to contact us to talk about P.E and your student please email your teacher and we will contact you.
Coach Kelley and Coach Pierce
The Five Elements of Physical Education is a topic that we will cover this 9 weeks as well as Target Heart Zone (THZ)
In thinking about physical education and fitness, we need to make sure we understand what makes up the elements of physical education/fitness. Think of these five elements as pillars on a house. Remove one and the house is not as strong as it could be. In dealing with fitness one must try to work on all five of these elements to reach a maximum/well rounded fitness level. The good thing about fitness, you can always work no matter age and starting level. You just have to start somewhere and make sure you are doing it safely and correctly to avoid injuries. Also, fitness has no limits and you can always work on something. Try to think about the five elements the next time you are preparing to workout, exercise or anything movement wise and see how what you are doing fits or how many elements in encompasses.
The 5 elements/pillars are:
Muscular Strength: Think of this as 1 rep max (How much you could move one time in an exercise)
Muscular Endurance: Think of this as multiple reps (How many times you could move a designated wt.)
Cardiovascular Endurance: How body transports oxygen throughout your body when working out V02 max
Flexibility: Ability to stretch ligaments and tendons in full range of motion in order to prevent injury.
Body Mass Index BMI: Amount of lean muscle mass vs fat on body. Ht to wt ratio
Target heart zone (THZ) is knowing how to calculate your heart beat during a workout and keeping your heart in that zone. Why is this important? Well, if you push your heart over a limit it is ready or conditioned for this could be dangerous. Also, your heart dictates your workout whether you are looking for a cardiovascular workout or fat burning workout the heart beats have a lot to do with it.
First, you must know how to find your RESTING HEART RATE: (RHR) The best time to find your resting heart rate is in the morning when you wake up because this is when your heart is most at rest. You simply find your pulse and count it for 10 seconds and multiply the number you find by 6. We do this because we want to know our resting heart rate for 1 min. This is just a good measurment to see how slow your heart gets when resting. A lower resting heart rate can in a lot of cases indicate a pretty healthy heart. Now to calculate your Max Heart Rate (MHR) We use the number of 220 as a max heart rate that everyone's heart will not beat over. I was told in college this is the max an infant's heart would beat when born. To calculate your MAX HEART RATE simply take 220 and subtract your age. (220- age = MHR) For example: A 30 yr old would have a 190 Max Heart Rate (MHR) (220-30=190)
Now to calculate your Target Heart Zone (THZ) you simply first decide what kind of range you want to work your heart out in. In P.E. we try to keep our heart rate in a zone of 60% and 70% of its max value and we are going to use these numbers for the example. So lets use the 30 yr old again from earlier. They have a MHR of 190 and we know this from subtracting an age of 30 from 220. We want to workout their heart in a zone of 60% being the low number and 70% being the high number. We simply take 190 MHR and multiply it by .60 and we get 114. 114 would be our low number that we want to get our heart rate above during workout. Now we take 190 again and multiply by .70 and we get 133. 133 would be our top number we do not want our heart rate to go above during workout. So our Target Heart Zone (THZ) for a 30 yr old wanting to workout their heart at 60-70% would be 114/133. When doing the calculations on another age and percents, if you arrive at a number with a decimal, always round down to nearest whole number in dealing with heart rate. Now, you should be able to calculate Resting, Max and Targeth Heart Rates and Zone. Try some other ages and percents to see if you go it.
Another Circuit Workout to try if you are bored with the workout on the right of the screen. FITT Principle. This too is optional to try and just a resource
This workout still uses both the warm up and the stretching portion of the workout on the right side of the screen, so use those for both. Perform warm up before this workout and then when complete use the stretching portion as well.
This circuit workout is 28 mins long and with 3 mins for warm up and 3 mins for stretch, its less than 35 mins total. Time is an important part of the FITT priniciple which stands for: F. requency (How often you are working. I. ntensity (How hard you work.) T. ime (How long you work) and T. ype (What muscle groups you are working) You can design workouts the rest of your life off the FITT principle for sure.
Below you will see different muscle groups of the body you will be working. Arms, Legs and Core. Choose one to work each day. The cool thing with circuit training is you decide your INTENSITY level (How hard you work each day) Remember Moderate level is easy to medium difficulty and Vigorous level is more difficult to very difficult. You perform each lap which is all the exercises and their reps in the circuit along with the rest time as many times in 5 minutes as you can. Then you get a 2 minute rest. You then move to circuit 2 of that muscle group repeat the same process. When you are done with that after five minutes and 2 minute rest, you move back to circuit 1 and start again until you are done with circuit 2 a second time. At that point proceed to cool down/stretch.
Remember you do ea circuit as many times through in 5 minutes including rest period, those are the laps. Then move to circuit 2 for that muscle group. Its below not to the side. You start ea circuit twice for two full rotations.
Arms Legs Core
Circuit 1 (5 mins) Circuit 1 (5mins) Circuit 1 (5mins)
Push Ups x 10 Plank Jack x 10 Sit ups x 10
Plank taps x 20 (10ea arm Air Squat x 10 Twists x 20 (10 ea side)
Plank Up and downs( 10ea arm) Step Ups x 20 (10ea leg) Flutter kicks x 20 seconds
Rest 30 seconds Rest 30 seconds Rest for 20 seconds
Circuit 2 (5mins) Circuit 2 (5mins) Circuit 2 (5 mins)
Mountain Climbers x 20 seconds Walking lunges x 10 (5ea leg) Strt Leg Toe touches x 20
Knee taps (10ea arm) Squat jump x 10 Planks 20 seconds
Inch Worms x 10 High knees x 20 (10ea leg) Bicycles x 20 (10 ea leg)
Rest 30 seconds Rest 30 seconds Rest 30 seconds
Exercise Links For Demonstration Purposes Only.
Push Ups Link:
Sit Ups/Crunches Link:
Jumping Jack Link:
Mountain Climber Link:
High Knees Link:
Elbow to Knees Link:
Standing Squats Link:
Planks Link:
Toe Touches Link:
Flipper Kicks Link:
Twists Link:
Straight Leg Toe Touches Link:
Bicycle Crunch Link:
Inchworm Link:
Knee Taps Link:
Plank Taps Link:
Plank Up and Downs Link:
The Physical Education Warm Up We Use
This link will demonstrate our warm up we use in Physical Education Class.
The Pantry Workout Leg Day
This link will take you to our video of the pantry workout for legs muscle group. All exercises are done 3 sets of 10
The Pantry Workout Chest Day
This link will take you to our video of the pantry workout for chest muscle groups.All exercises are done 3 sets of 10
The Pantry Workout Arm Day
The link will take you to our video of the pantry workout for arm muscle group day. All exercises are done 3 sets of 10
The WORKOUTS....
Warm ups: (3 Mins)
Whatever order you want
Just want to get blood flowing
Twists
Jumping Jacks
Running in place
Arms fully ext straight out to side and make small circles forward
Reverse and large circles in reverse
High Knees
The next portion is the workout portion. You decide first which time frame you are using.
All exercises are done 3 times ea
Level 1 (10 secs rep 10 secs rest)
w/ walking 10 mins and 2 min stretch is 25 minutes
Level 2 (30 secs rep 15 secs rest)
w/ walking 10 mins and 2 min stretch is 35 minutes
Level 3 (45 secs rep 15 secs rest)
w/ walking 10 mins and 2 min stretch is 45 mins
Level 4 (1 min rep and 15 secs rest)
w/ walking 10 mins and 2 min stretch is 52.5 mins
Exercises
Change the order as you would like...
Push Ups
Sit-ups/Crunches
Jumping Jacks
Mountain Climbers
High Knees
Elbow to Knees
Standing Squats
Planks
Toe Touches
Flippers
After Exercises are complete, try to walk 10 mins around the house.
Stretching: (2 mins)
Remember to stretch to you feel a stretch not a hurt or pain
Arms fully ext straight out to side and make small circles forward
Reverse and large circles in reverse
Feet Shoulder width apart raise Rt. knee and hold in front 10-15 secs. swap to Lf. knee
Feet Shoulder width apart bring Rt foot up to back of you and hold on one leg for 10-15 secs and then swap to Lf foot. Make sure knees stay together here and force hip bone forward for full stretch.
Feet shoulder width apart and hands straight up to the sky. slowly works your arms straight over in front of you down to the ground and hold for 10-15 secs.
The rotate your arms back and forth in swinging motion and slowly raise back up until you are rotating at the waist and do this for 15 or seconds.
Workout complete!!!! Nice Job!!!