Week 3 Learning Targets – Weight Training/Resistance & Preparing for Physical Activity

We go to the weight room on Friday. Workout sheets will be provide in weight room.

Third Week Learning Targets and Lesson Plans

PE Week Three Weight Lifting part1

Week Three PowerPoints

Concept 3 Preparing for Physical Activity

Concept 9 Muscle FItness and Resistance Exercise

Teen Beginners Bodybuilding Training – Upper

Body – Chest, Arms, Shoulders

Beginner’s Guide To The Gym | Full Leg Workout

MY GYM ROUTINE | LEGS, BUTT AND ABS The Best Butt Workouts

PE Math MUSCLE QUIZ

WEIGHT TRAINING P.E. MATH

PE-Weight Training Lesson Plan #1PE-Weight Training Lesson Plan #2

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Day 2 – First Day Review and Chapter 1- Personal Health

Health & Wellness

Lifetime-Health_Ch_01

Chapter Video

Health_Lifetime_ch01

Learning Targets

 

Talking About Restorative Circles in Schools: An Introduction

 

Standards

Health Week One#2

Day 2 – First Day Review and Chapter 1- Personal Health

Health & Wellness

Lifetime-Health_Ch_01

Chapter Video

Health_Lifetime_ch01

Learning Targets

 

Talking About Restorative Circles in Schools: An Introduction

 

Standards

Health Week One#2

Day 83 -Prentice Hall Chapter 26, Section 1 Safety at Home and Your Community

CNN student News

chapter-26-learning-target-section-1

Todays Powerpoint

Prentice Hall – Chapter 26 Safety at Home and in Your Community, Section 1

Chapter Video

Chapter Video 26

Exit Slip

Standards

2-chronic

1-chronic

Week 5 & 6 Learning Targets and Lesson Plans – Football

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?

A Guide To American Football

Teaching Physical Education Football

Introduction to Football: Positions

PE-Football Lesson Plan #1

Principles of Exercise – Physical Education

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.

Welcome to Physical Education Week One

Day 1 – 01-03-2017

Welcome to my website! I hope you will be able to use this site as a resource in my class. I will keep all assignments posted on here. You will also be able to look back at previous assignments if you have been absent. My site has RSS feeds, which allows you to subscribe and receive updates. Feel free to email me with any questions at lajuan.lewis@jefferson.kyschools.us

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

1st Week Physical Education Lesson Plans

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

PE 1st Week

Chapter 1 McGraw Hill

What is Physical Education Seminar

 La Juan Lewis PE Open Day PPT

All About Me Health #1

Week 3 Learning Targets – Physical Education Weight Training/Resistance & Preparing for Physical Activity

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 Week Three Weight Lifting part1

Week Three PowerPoints

Concept 3 Preparing for Physical Activity

Concept 9 Muscle FItness and Resistance Exercise

Teen Beginners Bodybuilding Training – Upper Body – Chest, Arms, Shoulders

MY GYM ROUTINE | LEGS, BUTT AND ABS

PE Math MUSCLE QUIZ

WEIGHT TRAINING P.E. MATH

PE-Weight Training Lesson Plan #1PE-Weight Training Lesson Plan #2

 

Week 2 Learning Targets and Lesson Plans – Walking & Heart Rate – Self-Management and Self-Planning Skills for Health Behavior Change

Second Week Learning Targets and Lesson Plans

PE Lesson Plans Week#2

Week Two Powerpoint

Concept 2 Self-Management and Self-Planning Skills for Health Behavior Change

We go to the weight room on Mondays and Wednesdays. Workout sheets will be provide in weight room.

Physical Activity Readiness Questionnaire

Target Heart Rate

Top 5 Benefits Of Morning Walk | Best Health and Beauty Tips | Lifestyle

Doctor Mehmet Oz About Weight Loss, Waist Size And Walking

PE-Walking Lesson Plan

Walk Jog Log Form

PE- Heart Rate Exit Slip

 

Workout Basics (Full Gym Workout)

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.)
  
  
  
  
  
  
  
  
  
  

Week 3 Learning Targets – Weight Training/Resistance

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

Teen Beginners Bodybuilding Training – Upper Body – Chest, Arms, Shoulders

MY GYM ROUTINE | LEGS, BUTT AND ABS

PE Math MUSCLE QUIZ

WEIGHT TRAINING P.E. MATH

PE-Weight Training Lesson Plan #1PE-Weight Training Lesson Plan #2

PE Week Three Weight Lifting part1

PE Week Three Weight Lifting part2

Week 2 Learning Targets and Lesson Plans – Walking and Heart Rate

We go to the weight room on Mondays and Wednesdays. Workout sheets will be provide in weight room.

Top 5 Benefits Of Morning Walk | Best Health and Beauty Tips | Lifestyle

Doctor Mehmet Oz About Weight Loss, Waist Size And Walking

PE-Walking Lesson Plan

PE- Heart Rate Exit Slip

Second Week Learning Targets and Lesson Plans

PE Lesson Plans Week#2

GNC Total Lean™ Challenge: Week 6

Slim Shake Diet Week #6

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

GNC Total Lean™ Challenge: Week 5.

Slim Shake Diet 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

GNC Total Lean™ Challenge: Week 4.

Slim Shake Diet 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

GNC Total Lean™ Challenge: Week 3.

Slim Shake Diet 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

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!

#G.N.F.L.

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.

Click here for website link!

 

GNC Total Lean™ Challenge: Diet and Workout Plans 12 week Program

GNC Total Lean™ Challenge: Week 1.

Phase I: Week 1 Day 1 – GNC Total Lean Challenge Workout

Slim Shake Diet Week #1

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.

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 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.

Slim Shake Diet 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.

Slim Shake Diet 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.

Slim Shake Diet 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

 

Slim Shake Diet Week #6

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