Summit Middle School

Edmond Public Schools

Amy Miraku

Amy.Miraku@edmondschools.net

 

Fit For Life

Suggested Supplies

Tissues

Germ X - soft wipes or hand sanitizer

Towel

Water Bottle

Fit for Life -Course Syllabus

Fit for Life is a strenuous activity class. Students will be graded on their daily participation and fitness testing. We will have quizzes over the components of fitness, the major muscle groups, and/or practicums on correct stretching procedures or other fitness topics such as oppositional muscle groups. I do not assign homework and provide students with plenty of review opportunities to master the topics we are covering.

EVERYONE is expected to be dressed appropriately for physical activity. This includes good athletic shoes. Sandals and flip flops are inappropriate footwear and are a major safety concern. No jewelry is to be worn in the Fit for Life class. 

Students will be graded on participation in all activities. We will study the major muscle groups of the body and focus on the following components of fitness; cardio-respiratory, strength, endurance, flexibility, body composition

Students will participate in pre-testing and post testing in the following areas; timed mile run, timed jump rope, one minute sit up test, one minute push up test, pull up or timed flexed arm hang.

 

PLEASE NOTE:

I will modify activites as required by the individual student. Please call if you have any questions or concerns.

 

GRADING:

Daily work, and participation = 70%, Tests and performances = 30%. Late work accepted 5-7 days and then ZAP. For example, a student that misses his/her fitness test, he/she has one week to make it up during class or they will be given an alternative written health assignment to be made up in ZAP as a replacement grade.

6th Grade

As an introduction to fitness we will focus on muscular strength and endurance, cardiovascular fitness, flexibility, and general health and wellness issues. Activities may include circuit training, mile run,Wednesday workouts, (weight training, aerobics,  jump rope, etc.), Fitness Friday, (agility training, conditioning, or team related activities). Tuesday/Thursday activities will be determined week to week. Health topics may include nutrition,  tobacco and alcohol awareness.

7th Grade & 8th Grade

The 7th and 8th grade classes will be more in depth and the range of activities and workouts will be more intense than the 6th grade experience.. Activities will include walk, jog, run, circuit training, Wednesday workouts, (weight training, aerobics, jump rope), and Fitness Friday, (agility training, physical conditioning, plyometrics or team related activities). Thursday will generally be reserved for health topics and some free play. The students will participate in fitness tests during the semester. Health topics may include tobacco, drug and alcohol awareness or other related health concerns. 

 

 To calculate your working heart rate, subtract your age from 220. Multiply .60 times that number. Then multiply .80 times that number. You now have a working heart rate range. For example;

220-15 = 205.      205x.60 = 123     205x.80 = 164 

To maintain cardio-respiratory fitness, a fifteen year old's heart rate should be between 123 and 164 beats per minute for 15-30 minutes 3-6 times per week.

 Fitness Training: Five Elements of a rounded routine (from Mayo Clinic.com)

1. Aerobic Fitness -  The cornerstone of most fitness programs. The better your aerobic fitness, the more efficiently your heart, lungs, and blood vessels transport oxygen throughout your body. Try walking, jogging, biking, swimming, dancing, water aerobics or any other vigorous activity 2-3 hours per week or 20 minutes per day.

2. Muscular Fitness - Strength training at least twice per week can help you maintain bone strength and muscular fitness. It can also help you maintain muscle mass during a weight loss program.

3. Stretching - Stretching improves the range of motion of your joints and promotes better posture.

4. Core Stability - The muscles in your lower back, abdomen and pelvis help protect your back and connect your upper and lower body movements. Core exercise is a key element of a well rounded fitness program.

5. Balance Training - Training can help you maintain and improve balance. Standing on one leg for increasing periods of time will improve your overall stability.

 Dynamic stretching includes exercises such as jumping jacks, arm circles, squat jumps, and sit ups. Dynamic exercise helps people sprint faster, jump hiher and throw harder. The U.S. Military examined different methods of preparing for exercise and feel the dynamic warm up enhances nervous system activity which allows you to activate more muscle fibers. 

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