9 TH GRADE KINETIC WELLNESS

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1 Teacher: Mr. Hartung 9 TH GRADE KINETIC WELLNESS Introduction to 9 th Grade Physical Education Introduction/Overview Chapter 1 10 reasons to get and stay in shape - Key terms you should be able to define and apply each key term Improves Mood Cardiovascular Benefits Stronger, More Efficient Muscles Healthy Lung Function Healthier bones Improved weight control Improves Sleep Improves and enhances total health Promotes faster recovery from illness Longer, healthier, happier life 1. Identify a variety of benefits of being physically fit. 2. Apply benefits to one s own life 3. Understand that exercise improves whole body not simply physical aspects 4. Understand how exercise helps to achieve various benefits of being fit. Components of Fitness Chapter 2 Target 1: Health Related Fitness Components Chapter 2: Pages Flexibility Cardiovascular Fitness Muscular Strength Muscular Endurance Body Composition 1. Identify and define the health related components of fitness. 2. Explain why people only need to be concerned about the health-related components of physical fitness if they want to be healthy and physical fitness. 3. Compare and contrast health related fitness and skill related fitness components. 4. Describe methods of assessing the health-related components of physical fitness.

2 5. Describe the difference between norm-referenced and criterion-referenced physical fitness tests. Target 2: Skill Related Fitness Components Chapter 2: Pages Agility Balance Power Reaction Time Coordination Speed 1. Identify and define the skill related components of fitness. 2. Compare and contrast health related fitness and skill related fitness components. Goal Setting Chapter 3 Target 1: The purpose of goal setting Chapter 3: Pages Goal Setting Long term goal Short term goal Timelines Desire Obstacles 1. Steps to follow when setting goals 2. Differentiate between short-term and long-terms goals 3. Apply goal setting to your personal fitness Principles of Training Chapter 5 Target 1: Principle of Overload Chapter 5: Pages Overload FITT Frequency Intensity Time Type

3 1. Define and apply the principle of overload to all health related fitness components 2. Define and explain frequency, intensity, time. 3. Explain how overload is accomplished by varying frequency, intensity and time Target 2: Principle of Progression Chapter 5: Page Define and apply the principle of progression 2. Apply the principle of progression to activity in a safe and effective way Target 3: Principle of Specificity Chapter 5: Page Define and apply the principle of specificity 2. Understand different types of training are effective for different purposes Cardiovascular Fitness Chapter 7 Target 1: Understanding Cardiovascular fitness Cardiovascular Fitness 1. Explain the importance of cardiovascular fitness? 2. Explain how the circulatory system and the respiratory systems are related to cardiovascular fitness? Target 2: Health-related problems and benefits Blood pressure Atherosclerosis 1. List health risk factors that can be controlled with cardiovascular training? 2. Identify health-related problems associated with inadequate cardiovascular fitness. 3 Explain the long-term benefits that are gained from improving ones cardiovascular fitness? Target 3: Heart rate training zones Pulse Resting heart rate

4 Recovery heart rate Maximum heart rate Target heart rate 1. Explain how to determine the rate at which your heart should be exercised? 2. Describe how to measure your pulse rate? 3. Understand various heart rate training zones and apply to your personal fitness needs. Target 4: Changing Cardiovascular Fitness Aerobic Anaerobic 1. Differentiate between aerobic and anaerobic fitness 2. Apply the principles of training (overload, progression, specificity) to your personal cardiovascular fitness. Flexibility Chapter 6 Target 1: Flexibility and its importance Joint Ligament Muscle Tendon 1. How is joint movement limited 2. Explain why flexibility is important Target 2: Types of stretching Static stretching Dynamic stretching PNF stretching Ballistic stretching

5 1. Compare and contrast static stretching, dynamic stretching, PNF stretching and ballistic stretching 2. Identify static and dynamic stretching activities to promote flexibility 3. Identify alternative activities that will benefit flexibility Target 3: Changing Flexibility 1. Apply the principles of training (overload, progression, specificity) to your personal flexibility 2. What are some safety precautions that should be taken when engaging in flexibility activities? 3. Describe different methods of evaluating flexibility Muscular Fitness Chapter 8 Target 1: Basic Kinesiology Muscular strength Muscular endurance Intermediate-twitch fibers Fast-twitch fibers Slow-twitch fibers 1. Identify major muscle groups 2. Identify structure of muscle 3. Identify the difference between muscle strength and muscle endurance 4. Understanding muscle fiber composition and its effect on the body Target 2: Applied Kinesiology Repetitions Sets Intervals Concentric movement Eccentric movement Atrophy 1. Understand myths related to weight training 2. Identify specific exercises and the muscle groups these exercises most directly affect 3. Application of principles (overload, progression, specificity) of training in relation to muscle strength and muscle endurance. Body Composition Chapter 10

6 Target 1: Body Type Ectomorph Mesomorph Endomorph 1. Understand the genetic predisposition towards a particular type of body type. Target 2: What makes up body composition? Lean Body Mass Body Fat 1. Know the healthy relationship between body fat and lean body mass for males and females. 2. Explain how we can move from one body type to another through diet and exercise. 3. Know when we are considered overweight or obese. Target 3: Calorie intake vs. Calorie output Calorie 1. Know the dangers of trying to control weight gain without exercise. 2. Understand caloric intake related to weight grain 3. Understand and apply caloric expenditure to achieve a healthy balance. Target 1- Understanding the Food Pyramid 1. Proteins 2. Carbohydrates 3. Fats 4. Water 1. Which nutrients are used for energy and how are they used during exercise? Evaluation of Activities Chapter 13 Target 1: Selecting appropriate activities to achieve personal health-related fitness goals. Planned Programs

7 High-Impact Aerobics Low-Impact Aerobics Circuit Training Interval training Calisthenics Sport Skills Activities Lifetime Sports Stress Diversion Activities 1. Analyze the contribution of a given exercise and activity program to the components of health-related fitness and stress diversion. 2. Analyze and rate the level of sport skills needed in a chosen activity to achieve fitness benefits. Target 2: Factors impacting activity and participation Motivation Competitiveness Personal challenge Health needs 1. Compare and contrast the motivation you receive to maintain a fitness program from coaching vs. self-direction, competitive vs. non-competitive, indoor vs. outdoor, and various social settings. 2. How do the cost and equipment requirements of your chosen activities impact the amount of participation? 3. Apply your personal health needs/goals to selecting an appropriate activity. 4. Will your level of participation be affected by environmental or other factors? Identify alternative activities. Designing Your Own Program Chapter 14 Learning Target #1: Creating a Balanced Fitness Program Lifestyle Choices Pre-Test Periodic Assessment Post-Test Personal Needs Motivational Strategies 1. Understand the steps in creating a Personal Fitness Program (PFP)

8 2. Understand Concept of Push/Pull or Agonist/Antagonist 3. Understand Total Body Program vs. Split Body Program 4. Individual Fitness Plan focusing on Health Related Fitness Components, individual needs, and individual goals. 5. Apply principles of Training to your individual fitness plan 6. Incorporate/comprehend motivational strategies in relation to PFP

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