We go to the weight room on Friday. Workout sheets will be provide in weight room.
Beginner’s Guide To The Gym | Full Leg Workout
PE Math MUSCLE QUIZ
Chapter Video
Health_Lifetime_ch01
Learning Targets
Standards
Chapter Video
Health_Lifetime_ch01
Learning Targets
Standards
Todays Powerpoint
Prentice Hall – Chapter 26 Safety at Home and in Your Community, Section 1
Chapter Video
Exit Slip
Standards
We go to the weight room on Mondays, Tuesdays and Thursdays. Workout sheets will be provide in weight room.
Concept 5 How Much Physical Activity Is Enough?
An online lecture that covers the principles of exercise. Topics include components of fitness, (FITT prinicples) frequency, intensity, time, type, overload, specificity, progression, rest/recovery and why it is important to incorporate these principles into your workout.
STUDENT LOGINS- The students will have logins on the school computers. They can access edmodo from home. Click Here Enter your login Group Code:
The following represents a learning map for a high school physical education course but has provided lessons for more than 9 weeks. In the case that a physical education course is 12 or 18 weeks, the physical education teacher has two options: (1) Repeat a some of the lessons that were already taught for the second 9 weeks of the semester, making appropriate modifications to essential questions, learning targets and instructional activities; or (2) Using the focus classifications table below, create his/her own lessons that would be appropriate for the classroom based on the equipment and space have at his/her school.
Jefferson County Public Schools Physical Education Curriculum Map click to download
We go to the weight room on Mondays, Tuesdays and Thursdays. Workout sheets will be provide in weight room.
Click on Picture to view document
What is Physical Education Seminar
We go to the weight room on Mondays, Tuesdays and Thursdays. Workout sheets will be provide in weight room.
PE Math MUSCLE QUIZ
Second Week Learning Targets and Lesson Plans
We go to the weight room on Mondays and Wednesdays. Workout sheets will be provide in weight room.
Physical Activity Readiness Questionnaire
Top 5 Benefits Of Morning Walk | Best Health and Beauty Tips | Lifestyle
Full Gym Workout
3-4 Sets with 10-15 reps Each Exercise for Cardiovascular
5 Sets with 5 reps for Each Exercise Strength and Muscle
Blood pooling is the phenomenon of a greater volume of blood gathering in the muscles during intense exercise. This occurs because of the greater oxygen demands during exercise and the body’s trying to supply that demand by the heart pumping faster. After an intense workout, one should engage in a cardiovascular cool down to return the body to a homeostatic state or state of balance. This can be accomplished by simply walking 4 or 5 minutes. The muscle contractions from walking will help squeeze the extra blood out of the muscles and back into the blood stream. By not doing this, there can be a corresponding drop in blood pressure if exercise is stopped abruptly. The steps to a proper work out are: 1. Cardiovascular warm up (light jog for 10 min) 2. Light to moderate full body stretch 3. Engage in planned workout 4. Cardiovascular cool down (if a cardio workout, to minimize blood pooling) 5. Post stretch. (This is the time to really engage in a great stretching workout because warm muscles stretch better and easier than cold muscles.)
We go to the weight room on Mondays, Tuesdays and Thursdays. Workout sheets will be provide in weight room.
Third Week Learning Targets and Lesson Plans
PE Math MUSCLE QUIZ
We go to the weight room on Mondays and Wednesdays. Workout sheets will be provide in weight room.
Second Week Learning Targets and Lesson Plans
We go to the weight room on Mondays, Tuesdays and Thursdays. Workout sheets will be provide in weight room.
Third Week Learning Targets and Lesson Plans
PE Math MUSCLE QUIZ
GNC Total Lean™ Challenge: Week 6.
Phase II: Week 2 Day 1 – GNC Total Lean Challenge Workout
Warm Up: 5 minutes on elliptical
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Dumbbell reverse lunge
• Swiss-ball leg curl
• Sumo squat
• Mountain climbers
• Two-arm Kettlebell swing
• 60 seconds rest then repeat
Finish: 20 minutes walking
Phase II: Week 2 Day 2 – GNC Total Lean Challenge Workout
Warm Up: 10 minutes cycling
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Push up (on knees if needed)
• Bench dip
• Dumbbell lateral raise
• Dumbbell pullover
• Forearm to hand planks
• Rest 60 seconds then repeat
Finish: Alternate from 60 second jog to 60 seconds walking for a total of 20 minutes
Phase II: Week 2 Day 4 – GNC Total Lean Challenge Workout
Warm Up: 5 minutes walking
Workout: 30 minutes of cardio divided into 10 minutes running, 10 minutes cycling, and 10 minutes on elliptical
Phase II: Week 2 Day 6 – GNC Total Lean Challenge Workout
Warm Up: 5-10 minutes on step machine
Circuit: 1 set with 30 second rest between each movement
• 1 mile on elliptical (or jog)
• 15 push-ups; 30 crunches; 20 walking lunges
• 3/4 mile on elliptical (or jog)
• 20 push-ups; 35 sit ups; 30 walking lunges
• 1/2 mile on elliptical (or jog)
• 25 push-ups; 40 sit ups; 40 walking lunges
• 1/4 mile on elliptical (or jog)
• Walk 1/2 mile
Finish: 10 minutes walking on incline
GNC Total Lean™ Challenge: Week 5.
Welcome to the second phase of the 12-week GNC Total Lean Challenge! Are you ready to step it up and keep those healthy eating & exercise habits we learned in Phase 1? I hope so! Remember, if you are new to the Challenge, you can start any time by visiting http://www.gnc.com/TLC
Phase II: Week 5 Day 1 – GNC Total Lean Challenge Workout
Warm Up: 5-10 minutes on elliptical
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Dumbbell squat
• Dumbbell single leg stiff-leg deadlift
• Dumbbell Step-up
• Lying straight leg raise
• Walking lunge
• 60 seconds rest then repeat
Finish: 20 minutes brisk walking
Phase II: Week 5 Day 2 – GNC Total Lean Challenge Workout
Warm Up: Alternate between 60 sec walking followed by 60 sec jogging for total of 6 minutes
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Dumbbell shoulder press
• Dumbbell bicep curl
• Cable pulldown
• Barbell bench press
• Dumbbell bent-over row
• 60 seconds rest then repeat
Finish: 20 minutes cycling
Phase II: Week 5 Day 4 – GNC Total Lean Challenge
Warm Up: 5 minutes walking
Workout: 30 minutes cardio of choice
Phase II: Week 5 Day 6 – GNC Total Lean Challenge Workout
Warm Up: 5 minutes walking followed by 5 minutes row machine
Circuit: 1 set with 30-45 seconds rest between each exercise
• 1 minute rowing with maximum effort
• 20 bodyweight squats
• 1 minute rowing with maximum effort
• 20 push-ups (on knees if needed)
• 1 minute rowing with maximum effort
• 20 single-leg bodyweight lunges (each leg)
• 1 minute rowing with maximum effort
• 45 sec plank (on forearms if needed)
• 1 minute rowing with maximum effort
Finish: 10 minutes on elliptical or do a second set
GNC Total Lean™ Challenge: Week 4.
Warm Up: 5 minutes walking, 5 minutes jogging
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Thrusters (body weight)
• Half push up with 30 second static hold
• Jumping Jacks
• Dumbbell Curl with Overhead Press
• Straight leg twists
The Extra Mile: 15 minutes elliptical
Phase I: Week 4 Day 2 – GNC Total Lean Challenge
Warm Up: 10 minutes cycling
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Dumbbell roman deadlift
• Front raise to lateral raise
• Dumbbell bent-over row
• 75 jump rope
• Plank complex: 15 sec each
Phase I: Week 4 Day 4 – GNC Total Lean Challenge
Warm Up: 10 minutes walking on incline
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Lunges
• Jumping jacks
• Push up (on knees if needed)
• 40 sec wall sit
• Bicycles
The Extra Mile: 15 minutes on stair step machine
Phase I: Week 4 Day 6 – GNC Total Lean Challenge
Spend 30 minutes doing a cardio exercise; outdoors, indoors, with a group, it doesn’t matter just get your heart rate up!!
GNC Total Lean™ Challenge: Week 3.
Phase I: Week 3 Day 1 – GNC Total Lean Challenge
Warm up: 10 minutes on cardio machine of choice
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Box Squats
• Reverse Crunches
• Incline Push-Ups
• Jumping Jacks
• Cable Pull down
The Extra Mile: 1 minute intervals of jogging and walking for 12 minutes on treadmill
Phase I: Week 3 Day 2 – GNC Total Lean Challenge
Warm Up: 10 minute jog
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Wall Sit 30 seconds
• Scissors
• Kettlebell/Dumbbell Swings
• Jumping Jacks
• 30 sec Plank
The Extra Mile: Rowing for 12 minutes
Phase I: Week 3 Day 4 – GNC Total Lean Challenge
Warm Up: 10 minutes cycling
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Dumbbell roman deadlift
• Superman
• Push ups (on knees if needed)
• Skaters
• Dumbbell Pull over
The Extra Mile: 12 minutes jogging
Phase I: Week 3 Day 6 – GNC Total Lean Challenge
Warm Up: 10 minutes brisk walking
Circuit: 5 minutes jogging, 5 minutes cycling, 5 minutes rowing. Repeat 2xs for total of 30 minutes
GNC Total Lean™ Challenge: Week 2.
Slim Shake Diet Week #2
Phase I: Week 2 Day 1 – GNC Total Lean Challenge
Warm Up: 5 minutes rowing
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Step ups (6″-8″)
• Inch worms
• Dumbbell Curl
• Leg Spreaders
• Push Ups (on knees if needed)
The Extra Mile: 10 minutes on stair step machine
Phase I: Week 2 Day 4 – GNC Total Lean Challenge
Warm Up: 10 minutes cycling
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Lunges (Regular)
• Dumbbell Shoulder Press
• Crunches
• Incline Push Ups
• Sit Ups
The Extra Mile: 10 minutes walking on incline
Phase I: Week 2 Day 6 – GNC Total Lean Challenge
Choose any cardio exercise or sport and do it for 30 minutes today. It doesn’t matter what it is, just get out and get moving!
Welcome to G.N.F.L!
G.N.F.L. is a small, customer-focused, results-based fitness group. The key to its success is an one-on-one approach. This includes:
* Personal strength training
* Semi-private
* Signature classes
* Small boot camps
This is not a gym! There is no monthly membership charge or sign-up fee. As a personal fitness group, our goal is to provide one-on-one or semi-private instruction, support and motivation to all our clients. You pay only for the services you sign up for and use.
We offer the following:
* Customized and individualized personal training
* Comprehensive nutrition plans
* Supplement recommendations
* Realistic goal setting that produces realistic results
* Evaluation and plan maintenance
* Delicious and nutritious options
Make your fitness goal a reality. Lose weight, increase strength, improve flexibility, reduce stress and feel fantastic. We offer packages and programs that will accommodate any schedule including sports-specific training.
GNC Total Lean™ Challenge: Week 1.
Phase I: Week 1 Day 1 – GNC Total Lean Challenge Workout
Warm up: 10 minutes brisk walking
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Ball Squats
• Push-ups (on knees if needed)
• Dumbbell Shoulder Press
Phase I: Week 1 Day 2 – GNC Total Lean Challenge
Phase I: Week 1 Day 4 – GNC Total Lean Challenge
Warm Up: 10 minutes walking on incline
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Dumbbell roman deadlift
• Incline push ups
• 30 sec. Plank (on knees if needed)
• 50 Jump Rope or Air Rope
• Dumbbell Bent-over Row
The Extra Mile: Alternate 1 minute intervals of walking and jogging for total of 10 minutes
Phase I: Week 1 Day 6 – GNC Total Lean Challenge
Choose any cardio exercise or sport and do it for 30 minutes today. It doesn’t matter what it is, just get out and get moving!
GNC Total Lean™ Challenge: Week 2.
Phase I: Week 2 Day 1 – GNC Total Lean Challenge
Warm Up: 5 minutes rowing
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Step ups (6″-8″)
• Inch worms
• Dumbbell Curl
• Leg Spreaders
• Push Ups (on knees if needed)
The Extra Mile: 10 minutes on stair step machine
Phase I: Week 2 Day 4 – GNC Total Challenge
Warm Up: 10 minutes cycling
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Lunges (Regular)
• Dumbbell Shoulder Press
• Crunches
• Incline Push Ups
• Sit Ups
The Extra Mile: 10 minutes walking on incline
Phase I: Week 2 Day 6 – GNC Total Lean Challenge
Choose any cardio exercise or sport and do it for 30 minutes today. It doesn’t matter what it is, just get out and get moving!
GNC Total Lean™ Challenge: Week 3.
Phase I: Week 3 Day 1 – GNC Total Lean Challenge
Warm up: 10 minutes on cardio machine of choice
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Box Squats
• Reverse Crunches
• Incline Push-Ups
• Jumping Jacks
• Cable Pull down
The Extra Mile: 1 minute intervals of jogging and walking for 12 minutes on treadmill
Phase I: Week 3 Day 2 – GNC Total Lean Challenge
Warm Up: 10 minute jog
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Wall Sit 30 seconds
• Scissors
• Kettlebell/Dumbbell Swings
• Jumping Jacks
• 30 sec Plank
The Extra Mile: Rowing for 12 minutes
Phase I: Week 3 Day 4 – GNC Total Lean Challenge
Warm Up: 10 minutes cycling
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Dumbbell roman deadlift
• Superman
• Push ups (on knees if needed)
• Skaters
• Dumbbell Pull over
The Extra Mile: 12 minutes jogging
Phase I: Week 3 Day 6 – GNC Total Lean Challenge
Warm Up: 10 minutes brisk walking
Circuit: 5 minutes jogging, 5 minutes cycling, 5 minutes rowing. Repeat 2xs for total of 30 minutes
GNC Total Lean™ Challenge: Week 4.
Warm Up: 5 minutes walking, 5 minutes jogging
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Thrusters (body weight)
• Half push up with 30 second static hold
• Jumping Jacks
• Dumbbell Curl with Overhead Press
• Straight leg twists
The Extra Mile: 15 minutes elliptical
Phase I: Week 4 Day 2 – GNC Total Lean Challenge
Warm Up: 10 minutes cycling
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Dumbbell roman deadlift
• Front raise to lateral raise
• Dumbbell bent-over row
• 75 jump rope
• Plank complex: 15 sec each
Phase I: Week 4 Day 4 – GNC Total Lean Challenge
Warm Up: 10 minutes walking on incline
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Lunges
• Jumping jacks
• Push up (on knees if needed)
• 40 sec wall sit
• Bicycles
The Extra Mile: 15 minutes on stair step machine
Phase I: Week 4 Day 6 – GNC Total Lean Challenge
Spend 30 minutes doing a cardio exercise; outdoors, indoors, with a group, it doesn’t matter just get your heart rate up!!
GNC Total Lean™ Challenge: Week 5.
Welcome to the second phase of the 12-week GNC Total Lean Challenge! Are you ready to step it up and keep those healthy eating & exercise habits we learned in Phase 1? I hope so! Remember, if you are new to the Challenge, you can start any time by visiting http://www.gnc.com/TLC
Phase II: Week 5 Day 1 – GNC Total Lean Challenge Workout
Warm Up: 5-10 minutes on elliptical
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Dumbbell squat
• Dumbbell single leg stiff-leg deadlift
• Dumbbell Step-up
• Lying straight leg raise
• Walking lunge
• 60 seconds rest then repeat
Finish: 20 minutes brisk walking
Phase II: Week 5 Day 2 – GNC Total Lean Challenge Workout
Warm Up: Alternate between 60 sec walking followed by 60 sec jogging for total of 6 minutes
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Dumbbell shoulder press
• Dumbbell bicep curl
• Cable pulldown
• Barbell bench press
• Dumbbell bent-over row
• 60 seconds rest then repeat
Finish: 20 minutes cycling
Phase II: Week 5 Day 4 – GNC Total Lean Challenge
Warm Up: 5 minutes walking
Workout: 30 minutes cardio of choice
Phase II: Week 5 Day 6 – GNC Total Lean Challenge Workout
Warm Up: 5 minutes walking followed by 5 minutes row machine
Circuit: 1 set with 30-45 seconds rest between each exercise
• 1 minute rowing with maximum effort
• 20 bodyweight squats
• 1 minute rowing with maximum effort
• 20 push-ups (on knees if needed)
• 1 minute rowing with maximum effort
• 20 single-leg bodyweight lunges (each leg)
• 1 minute rowing with maximum effort
• 45 sec plank (on forearms if needed)
• 1 minute rowing with maximum effort
Finish: 10 minutes on elliptical or do a second set
GNC Total Lean™ Challenge: Week 6.
Phase II: Week 2 Day 1 – GNC Total Lean Challenge Workout
Warm Up: 5 minutes on elliptical
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Dumbbell reverse lunge
• Swiss-ball leg curl
• Sumo squat
• Mountain climbers
• Two-arm Kettlebell swing
• 60 seconds rest then repeat
Finish: 20 minutes walking
Phase II: Week 2 Day 2 – GNC Total Lean Challenge Workout
Warm Up: 10 minutes cycling
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Push up (on knees if needed)
• Bench dip
• Dumbbell lateral raise
• Dumbbell pullover
• Forearm to hand planks
• Rest 60 seconds then repeat
Finish: Alternate from 60 second jog to 60 seconds walking for a total of 20 minutes
Phase II: Week 2 Day 4 – GNC Total Lean Challenge Workout
Warm Up: 5 minutes walking
Workout: 30 minutes of cardio divided into 10 minutes running, 10 minutes cycling, and 10 minutes on elliptical
Phase II: Week 2 Day 6 – GNC Total Lean Challenge Workout
Warm Up: 5-10 minutes on step machine
Circuit: 1 set with 30 second rest between each movement
• 1 mile on elliptical (or jog)
• 15 push-ups; 30 crunches; 20 walking lunges
• 3/4 mile on elliptical (or jog)
• 20 push-ups; 35 sit ups; 30 walking lunges
• 1/2 mile on elliptical (or jog)
• 25 push-ups; 40 sit ups; 40 walking lunges
• 1/4 mile on elliptical (or jog)
• Walk 1/2 mile
Finish: 10 minutes walking on incline
