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Aerobics Scope and Sequence
Coach Holden, Varsity Girls Gymnastics- Head Coach and PE Teacher
[email protected]; 972-772-2474 ext 2603 Conference Period: B Day 11:10AM
Aerobics:
This course is designed to motivate and teach students about aerobic and anaerobic movement
as a method of achieving personal health and fitness. Students will be given the opportunity to
learn various forms of aerobic and anaerobic exercises. The class will also demonstrate the
significance and importance of personal safety while training and exercising. Physical activity is
critical to the development and maintenance of good health. Our goal is to inspire you to have
the knowledge, skills and confidence to become lifetime participants and advocates of physical
fitness.
Grades:
9 Formative: Weekly Dress out, Assignments, and Participation
3 Summative: Assessments
Dressing Out:
PE student will need to dress out in our PE shirt and their own shorts, leggings, or pants every
day. PE shirts are $5. Students can buy black shorts for $5, but not required.
Assessments:
There will be 3 assessments each 9 weeks. Students will be assessed on their knowledge or
ability to show understanding of each skill designated for that 9 weeks. There will be group and
individual projects.
FitnessGram:
Each student will be tested once in the fall for the state mandated fitness gram assessment.
Schedule:
Monday- Aerobics
Tuesday- Cardio
Wednesday- Circuit Training
Thursday- Aerobics
Friday- Aerobics, Cardio, Circuit Training, Assignments, Group Projects, and/or Assessments
Daily Time Frame:
9:30-9:40 10 min take roll, write learning objective, and introduce activity
9:40-9:45- 5 min dress out, get water, go to bathroom
9:45-9:55-10 min warm up (on the board)
9:55-10:00- 5 min bathroom/water break
10:00-10:05- 5 min stretch (Take Roll)
10:05-10:40- 35 min workout
10:40-10:45- 5 min bathroom/water break
10:45-10:50- 5 min cool down/Break out
10:50-11:00 10 min dress in
11:00-11:05- 5 min announcements/Take Roll
Types of aerobic activities we will be learning:
● Aerobic dance: Pilates, Yoga, Zumba, Dance, Step, P90X, Insanity, and KickBoxing
● Circuit training: Interval training, camp gladiator, CrossFit, Orange Theory and Stations
● Cardio: Walking, jogging, lines, fun mile, partner mile, and jump rope
● Other types of aerobics training: Cycling, swimming, canoeing, rowing, kayaking,
Racquetball, kickboxing, boxing, volleyball, tennis, soccer, basketball, hiking, cross
country skiing, ice-skating, skating, spinning, stairmaster, etc.
1 st^ 4 Weeks: Daily Procedures, Safety Guidelines and Basic Aerobic Knowledge
Procedures:
Dress out and participate every day, be on time to gym, no gum, lock everything up, and know
grading procedures.
Class Expectations: Be Respectful, Be Responsible, Be Punctual, Be Prepared, Be Positive, Be a
Leader, Be an Encourager, and Never Give Up!
Dressing out, Participation, and Tardies: You will lose points every day for not dressing out,
participating, or being tardy. If you do not dress out, you can earn participation points by taking
thorough notes during class. To participate you must dress out.
● Parents will be notified after the 3rd time you do not dress out, participate or you are
tardy. After the sixth offense, there will be a parent conference.
Injury: You must have a doctor's note to be excused from participating in class. To earn
participation points while injured, you are to take thorough notes during class.
Dress Out Attire: You will need to change from school attire into the appropriate workout
attire.
● Athletic shorts, t-shirt, and athletic shoes
Warm Up, Stretch and Cool Down:
Extremely important so you do not tear or pull muscles and improve flexibility to enhance your
aerobic activities.
Safety: Only do activities instructed by teacher. Know your limits.
Eating Habits and Water Consumption: Along with working out you have to eat healthy to see
weight loss and muscle toning results. Drinking adequate amount of water is important: Before,
during and after a workout and throughout the day.
Benefits of exercising: Exercising benefits you both physically and mentally. Aerobic exercise is
known to help with depression, diabetes, cancers, heart disease and bone disease. Also, aerobic
exercise helps burn calories, lose weight, and muscle tone.
Vocabulary
1st 9 weeks: Aerobic exercise is an essential part of fitness.
Physical Activity -movement using the larger muscles of the body; includes sports, dance, and activities of daily life; may be done to accomplish a task, for enjoyment, or to improve physical fitness Physical Fitness -the ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired Components of Physical Fitness -Aerobic capacity, muscle strength, muscle endurance, flexibility, and body composition. Exercise -purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness Aerobic: aka Cardio, with oxygen. You are working your heart and lungs while exercising your muscles. Should be 20-60 minutes long three to five days a week. Anaerobic: without oxygen. Exercise that causes you to get out of breath quickly. Examples would be weightlifting or sprinting. Cardiovascular System -body system that includes the heart, blood vessels, and blood, and functions by carrying oxygen and nutrients to cells and removing cell wastes Heart Rate -the number of times the heart beats per minute Max Heart Rate: is the maximum number of times your heart should beat per minute while doing any physical activity. 220-AGE=Max HR Endurance: Trains your heart to pump more blood to muscles and your muscles to extract more oxygen more efficiently Interval Training: alternating cycles of high intensity and rest or low intensity exercises. Aerobic Capacity - the maximal amount of exercise or or work that an individual can do measured by oxygen consumption. Aerobic capacity- the maximal amount of exercise or or work that an individual can do measured by oxygen consumption. Cardiorespiratory Endurance -the ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity Flexibility -the ability to move the joints through a full range of motion Exercise Stages:
- Warm Up -any activity that gets the body ready for exercise and helps prevent injury
- Stretch - any activity that loosens muscles and increases flexibility
- Workout -physical activity to improve your fitness
- Cool down -a series of activities to help the body recover after a workout; usually consists of a heart cool-down (movements done at a slower pace than the workout to slow the heart) and a muscle cool-down and stretch ( stretching exercises; stretch without bouncing)
Nutrition plays an important role in physical fitness
Physical Health -refers to the way your body functions; proper nutrition and sleep, regular exercise, recommended body weight Wellness -a state of being that enables a person to reach his or her highest potential in all six components of health; physical, emotional, social, mental/intellectual, spiritual, and environmental Nutrient -a substance in food that provides energy or helps form body tissues and that is necessary for life and growth Nutrition -the study of foods and how they nourish the body Nutritional Facts -food label indicating value of contents Essential Nutrients -carbohydrates, fats, proteins, vitamins, minerals, and water Carbohydrate -a nutrient contained in sugars and starches that provides energy Fat -is a nutrient that provides energy, helps growth and repair cells, and carries certain vitamins to cells Protein -a nutrient that builds and repairs body cells Vitamin -a nutrient needed in small amounts for growth and repair of body cells Mineral -a nutrient that performs many functions in regulating the activities of cells Water -a clear, colorless, odorless, and tasteless liquid which is essential for almost every function that keeps you alive Food Guide Pyramid -a tool for choosing a healthy diet by selecting a recommended number of servings from each of the food groups Food Label -a label found on the outside packages of food that states the number of servings in the container, the number of Calories in each serving, and the amount of nutrients in each serving Dietary Guidelines -suggestion developed by the U.S. Department of Agriculture for following healthful eating and active living Serving Size -recommended amount of food to consume-a portion size Body Composition -all of the tissues that together make up the body; bone, muscle, skin, fat, body organs Glucose- a sugar that is used as an energy source in most organisms. Glycogen- polysaccharide of glucose that serves as a form of long term energy storage. Cholesterol -a fat-like substance found in animal cells and some foods such as meats, dairy products, and egg yolks Fat metabolism- oxidation, or breaking down of fats in the tissues. Dehydration- lack of adequate amount of water, and important blood slats like potassium and sodium which are essential for vial organ functioning. Diet -a selection of foods Caloric Expenditures -the amount of calories used during daily activities and exercise Calorie -a unit of energy found in food
Run -to move swiftly on foot so that both feet leave the ground during each stride. Ball of foot touches ground first; arms move opposite legs. Skip -step-hop. Hop on left foot, right leg bent and lift into the air, land on right foot, left leg bent and lift into the air, continue pattern Slide -stand with shoulder facing the wall, right foot extends to the side away from body and left foot crosses mid- plane toward right foot. Side-together. Jog -a slow steady run Jump -to take off using two feet and land using one or two fee PACER -stands for Progressive Aerobic Cardiovascular Endurance Run and is a test for cardiovascular fitness Plyometric exercise- a rapid powerful movement preceded by a preloading counter movement which creates a stretch-shortened cycle of the muscle.
3rd 9 weeks: How the body functions during physical activity.
Nervous System -body’s control center and communications network; it consists of the brain, spinal cord, and nerves Respiratory System -brings oxygen in and lets carbon dioxide out of the body Skeletal System -gives your body shape and support, provides protection for vital organs, and produces blood cells Core muscles- these are the abdominal, back, hip, and pelvic floor muscles Veins -blood vessels that return blood back to the heart Circulatory -the heart and the system of blood vessels in the body, including the arteries, capillaries, and veins Circulatory System -is your body’s internal transport system which moves blood through the body Cardiovascular System -body system that includes the heart, blood vessels, and blood, and functions by carrying oxygen and nutrients to cells and removing cell wastes Muscular System -accounts for all of the ways that the parts of the body move, protects joints, and helps create heat to keep body warm Muscular Endurance- the ability of the muscles to perform physical tasks over a period of time without becoming fatigued Muscular Strength -the amount of force a muscle can exert Lymph -the clear, yellowish fluid that leaks from capillaries, fills the spaces around the body’s cells, and is collected by the lymphatic vessels and nodes Lymphatic System -a network of vessels that carry a clear fluid called lymph throughout the body
Importance of safety during aerobic activity.
Safety -the condition of being safe; freedom from danger, risk, or injury Heat cramps- a condition due to the inability of the body to take care of the amount of heat generated internally. Symptoms: Thirst, chills, clammy skin, throbbing heart, and nausea. Heat cramps usually affect the abdominal muscles. Heat exhaustion -a reaction of the body from heat characterized by fatigue, weakness, and collapse due to loss of fluids through perspiration. Heat stroke -reaction of the body from heat characterized by extremely high body temperature and disturbance of the body’s cooling mechanism. Immediate medical care is needed. Can be fatal. Symptoms: Extreme fatigue, intense dizziness, cessation of sweating and fading-out consciousness
4th 9 Weeks: Creating your own Aerobic workout.
Activity -the state of being active and moving Agility -the ability to change the position of your body quickly and to control your body’s movements Balance -the ability to keep an upright posture while standing still or moving Biomechanics -study of human movement and how such movement is influenced by gravity, friction, and the laws of motion. It involves an analysis of force, including muscle fore that produces movements and impact force that may cause injuries. It explains why motor skills are performed in certain ways in order to improve their efficiency and effectiveness. Cooperation -working together for the good of all. Coordination -the ability to use your senses together with your body parts, or to use two or more body parts together. Dance -taking a series of rhythmical steps (and movements) in time to music. Fitness - the ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired Fitnessgram - a group of physical fitness assessments developed specifically for youth Fitness Goals -steps used to improve one’s physical fitness Fitness Log -a notebook used to record one’s fitness activities Power -the ability to move strength quickly. Progression -a principle of training that establishes increases in the other elements addressed in the principles of training to provide improvements over a period(s) of time by essentially making the exercise harder. (This is usually best done in a gradual manner.) Rhythm -the pattern of movement through time. Speed -the ability to perform a movement or cover a distance in a short period of time Sportsmanship -fairness in following the rules of the game
