WEEK+3

=Week 3: Begin Your Fitness Program recording what you do in your log.=

__Unit Objectives:__ Students will:
 * 1) Participate in an online course including discussion and reflection.
 * 2) Design an individualized fitness program.
 * 3) Explore the 5 components of physical fitness and include them in your individualized fitness program.
 * 4) Participate daily from the individualized fitness program you designed.
 * 5) Develop a log and document your daily participation.
 * 6) Explore safety concerns associated with fitness activities.
 * 7) Develop a safety check list to follow while performing physical activity included in your fitness program.
 * 8) Learn the major muscle groups and the exercises to develop them.


 * 1. It is time to get Moving. You are to start your Individualized Fitness Program and fill the log out as you complete each activity. *See Project page on the left.**
 * Before beginning your program, you need to pre-test your body composition. This is an approximate calculation of % body fat. Go to: []and follow the instructions. Be sure to click male or female. Have a parent help you. Record that calculation on week 1 of your individualized fitness program.
 * You will test again at the end of the semester to see if you have maintained or reduced your body fat %. You are not graded on % lost or gained. This is for you, to understand your body composition and how it reacts to an exercise program, and to help you achieve your fitness goals! This is one of the five components of fitness.
 * Carry out your daily exercises that you have set in your individualize fitness plan. On strength training days, use the [|exercise and muscle director]to review proper technique.
 * You will be continuing the fitness program throughout the semester and will be required to send the completed logs to the instuctors in an email as an attachment for review and grading at the end of each week. The first week is due no later that 10:00pm Sunday night.
 * Mr. Fahrney: jason.fahney@oshkosh.k12.wi.us
 * Mr. Wagner: joseph.wagner@oshkosh.k12.wi.us


 * 2. To help monitor safety and proper technique for strength training, you will submit video of you performing at least one exercise per week for review by instructor.**
 * Choose a strength exercise from week one of your individualized program to video tape. The lift you choose should be one that you would like to make sure you are doing safely and may need instruction on. You may choose more than one if would like feedback on multiple exercises.
 * Video tape yourself and send to the instructors asap (as soon as possible) after your workout for timely feedback or set up a meeting with one of the instructors and use Skype for immediate feedback. To download Skype go to : [|http://www.skype.com]. You do not need a big bulky computer to use skype. You need internet, camera, and mic. Laptops, ipod touch (4th gen.), and even cell phones could be used.
 * Monitoring your technique is not a one time situation. It takes time and instruction to perform many strength training exercises. So, we will be continuing this throughout the semester to track you progress.
 * Below is a video we created to show proper technique of the Bench Press and Squat exercise: (Thank you to Jared Marshall for performing the exercises.)

media type="file" key="weight-training.mov" width="300" height="300"


 * If video does not play you will need to download [|QuickTime video player].

// A: Leading an Active Lifestyle // Content Standard Students in Wisconsin will exhibit a physically active lifestyle. // B: Physical Skill Development // Content Standard Students in Wisconsin will demonstrate competency in many forms of movement and proficiency in some. // C: Learning Skills // Content Standard Students in Wisconsin will apply concepts and principles of movement to the learning and development of physical skills. // D: Understanding Physical Activity and Well Being // Content Standard Students in Wisconsin will understand that physical activity provides opportunities for enjoyment, challenge, self-expression, and social interaction. // E: Health-enhancing Fitness // Content Standard Students in Wisconsin will achieve and maintain a health-enhancing level of physical fitness.