Period 3 Weight Training Lordotic Curve

We are constantly on you during deadlift to watch for spinal flexion, and I always get the question what is wrong with spinal flexion? The simple answer is that flexion of the lumbar spine under load can lead low back injury. Read the following for the more complex answer to the question.

No question this time, just take in the info and enjoy the holiday break!

The spine in its neutral position curves through lordosis in the lumbar region and kyphosis in thoracic region. Because of their accordingly angled surfaces, it is in this position that pressure is evenly distributed over the vertebrae and intervertebral disks and the back is structurally soundest when the body is standing
vertically under a compressive load. The first priority is the maintenance of the lumbar spine’s lordotic arch. The joints of the lumbar vertebra and the joint of the fifth lumbar vertebra with the sacrum are the most susceptible to injury, and
consequently warrant the greatest attention. This is due in large part simply to the fact that these joints are farthest from the application of force with a load on the shoulders or overhead and are therefore the natural fulcrums of the torque.
OLYMPIC WEIGHTLIFTING: A COMPLETE GUIDE FOR ATHLETES & COACHES
Greg Everett

Period 2 Principles of P.E. Skill Related Fitness Wrap Up

We have completed our skill related fitness testing. For your blog this week, I want you to let me know what two skills were your best skills. Then I want you to think back to all of the activities we have done in class or even activities that you do on your own time that utilize the skills you listed. List one activity you participated in either in class or on your own and tell me how it relates to your two best skills. The goal is for you to be able to match physical activities to your skill set so that the activities will be more enjoyable and you will be more likely to participate in them.

Have a great holiday!

Period 5 Principles of P.E. Skill Retlated Fitness Wrap Up

We have completed our skill related fitness testing. For your blog this week, I want you to let me know what two skills were your best skills. Then I want you to think back to all of the activities we have done in class or even activities that you do on your own time that utilize the skills you listed. List one activity you participated in either in class or on your own and tell me how it relates to your two best skills. The goal is for you to be able to match physical activities to your skill set so that the activities will be more enjoyable and you will be more likely to participate in them.

Have a great holiday!

Period 7 Weight Training: Lordotic Curve

We are constantly on you during deadlift to watch for spinal flexion, and I always get the question what is wrong with spinal flexion? The simple answer is that flexion of the lumbar spine under load can lead low back injury. Read the following for the more complex answer to the question.

No question this time, just take in the info and enjoy the holiday break!

The spine in its neutral position curves through lordosis in the lumbar region and kyphosis in thoracic region. Because of their accordingly angled surfaces, it is in this position that pressure is evenly distributed over the vertebrae and intervertebral disks and the back is structurally soundest when the body is standing
vertically under a compressive load. The first priority is the maintenance of the lumbar spine’s lordotic arch. The joints of the lumbar vertebra and the joint of the fifth lumbar vertebra with the sacrum are the most susceptible to injury, and
consequently warrant the greatest attention. This is due in large part simply to the fact that these joints are farthest from the application of force with a load on the shoulders or overhead and are therefore the natural fulcrums of the torque.
OLYMPIC WEIGHTLIFTING: A COMPLETE GUIDE FOR ATHLETES & COACHES
Greg Everett

Period 3 Weight Training Blog 1.2 Insulin

Everything that you eat gets converted by the digestive system into blood glucose so that it can be used by the body as energy. Proteins and fats take longer to convert and raise the blood glucose levels at a slower rate. Carbohydrates are converted much more rapidly causing spikes in blood sugar levels.

Insulin, a hormone produced in the pancreas that lowers our blood’s glucose levels is released into the blood as soon as the body detects that blood sugar levels have risen above its optimal level.

Insulin is a very efficient hormone that runs the body’s fuel storage systems. If there is excess sugar or fat in the blood insulin will signal the body to store it in the body’s fat cells. Insulin also tells these cells not to release their stored fat, making that fat unavailable for use by the body as energy.

Since this stored fat cannot be released for use as energy, insulin very effectively prevents weight loss. The higher the body’s insulin levels, the more effectively it prevents fat cells from releasing their stores, and the harder it becomes to lose weight. According to many authorities, over the long term, high insulin levels can lead to insulin resistance and cause serious health problems like the ones listed below:

1. Raised insulin levels and insulin resistance

2. Lower metabolism leading to weight gain

3. An increase in fatty tissue and reduction in muscle tissue

4. Accelerated aging

5. Increased food allergies and intolerances

6. Overworked immune system

7. Increased risk of heart disease, obesity, diabetes and cancer

Carbohydrates, especially simple carbs like sugar and starch, are quickly turned into sucrose by the body entering the blood stream quicker thereby causing the release of large amounts of insulin. Other forms of carbohydrates such as vegetables and most fruits raise blood sugar levels more slowly.

For your blog response consider the above and answer the following questions;
What does your basic diet consist of? Do you have times throughout the day especially after eating where you feel like you could fall asleep? How will regulating your hormone levels improve your performance in this class?

Period 2 Blog 1.2 Skill Related Fitness

Next week we will be performing our post test for skill related fitness. You may remember earlier in the semester we tested our agility with the shuttle run, our balance with the stork test, our coordination with the alt. hand ball throw, our power with the vertical leap, our reaction time with the ruler drop, and our speed with the 20m dash. Next week we will redo these tests ans see if our scores have improved as a result of your daily participation in physical activities.

For your blog question this week, I want you to tell me what effect improved skill related fitness will have on your overall health. In other words how can improving your skill related fitness improve your health.

Period 5 Blog 1.2 Skill Related Fitness Post- Test

Next week we will be performing our post test for skill related fitness. You may remember earlier in the semester we tested our agility with the shuttle run, our balance with the stork test, our coordination with the alt. hand ball throw, our power with the vertical leap, our reaction time with the ruler drop, and our speed with the 20m dash. Next week we will redo these tests ans see if our scores have improved as a result of your daily participation in physical activities.

For your blog question this week, I want you to tell me what effect improved skill related fitness will have on your overall health. In other words how can improving your skill related fitness improve your health.

Period 7 Wt. Training Blog 1.2 Insulin

A long one this time

Everything that you eat gets converted by the digestive system into blood glucose so that it can be used by the body as energy. Proteins and fats take longer to convert and raise the blood glucose levels at a slower rate. Carbohydrates are converted much more rapidly causing spikes in blood sugar levels.

Insulin, a hormone produced in the pancreas that lowers our blood’s glucose levels is released into the blood as soon as the body detects that blood sugar levels have risen above its optimal level.

Insulin is a very efficient hormone that runs the body’s fuel storage systems. If there is excess sugar or fat in the blood insulin will signal the body to store it in the body’s fat cells. Insulin also tells these cells not to release their stored fat, making that fat unavailable for use by the body as energy.

Since this stored fat cannot be released for use as energy, insulin very effectively prevents weight loss. The higher the body’s insulin levels, the more effectively it prevents fat cells from releasing their stores, and the harder it becomes to lose weight. According to many authorities, over the long term, high insulin levels can lead to insulin resistance and cause serious health problems like the ones listed below:

1. Raised insulin levels and insulin resistance

2. Lower metabolism leading to weight gain

3. An increase in fatty tissue and reduction in muscle tissue

4. Accelerated aging

5. Increased food allergies and intolerances

6. Overworked immune system

7. Increased risk of heart disease, obesity, diabetes and cancer

Carbohydrates, especially simple carbs like sugar and starch, are quickly turned into sucrose by the body entering the blood stream quicker thereby causing the release of large amounts of insulin. Other forms of carbohydrates such as vegetables and most fruits raise blood sugar levels more slowly.

For your blog response consider the above and answer the following questions;
What does your basic diet consist of? Do you have times throughout the day especially after eating where you feel like you could fall asleep? How will regulating your hormone levels improve your performance in this class?

Period 2 Badminton

Badminton Rules and Regulations

A badminton match is played to the best of three games. Rock-Paper-Scissors determines first serve or choice of side. The object of a badminton game is to hit the badminton shuttlecock over the badminton net and onto the ground within bounds on your opponent's side of the court. A rally can also be lost by hitting the shuttle into the badminton net, out of bounds, before it crosses the net to your side, or if it strikes your clothing or body rather than your badminton racket.
Badminton Scoring Formats
In class we will utilize rally play; 21 points are needed to win a badminton game.
In rally play, a point can be awarded to either team, and in most cases, a point is awarded along with resumption of service, except when a rally point is lost by the first member of a serving doubles team.
At the conclusion of each badminton game, players or teams must switch sides. If a third game is necessary during a match, sides are switched during that game when a player/team has reached eight points in doubles or men's singles, six points in women's singles, or 11 points in rally play.

Badminton Serving Rules
As in tennis, badminton service is always done diagonally, e.g. from the right service court to the opponent's left service court. The first serve is always taken from the right court, and subsequent serves are taken from alternating sides.
Line shots in badminton service or rallies are considered in, though court bounds are different for singles and doubles play. The back line is the same for both, but singles badminton is played with the narrower of the two sidelines.

For your blog for this week. Tell me one thing you learned about badminton that you did not know before reading this blog.

P.S. The rock/paper/scissors thing I made up it is not an official badminton rule.

Period 3 Weight Training Your Thoughts

I was trying to come up with a blog topic this week and I'm struggling. Not because there is a lack of info but because there is so much. I want to give you a chance to steer the blog and ask any questions that you have up to this point. What are you curious about? What do you want to work on? What workouts or exercises do you like/hate? What imporvements can we make to the class? This is a graded summative assessment so make sure you pipe in.

Period 5 Badminton!

Badminton Rules and Regulations

A badminton match is played to the best of three games. Rock-Paper-Scissors determines first serve or choice of side. The object of a badminton game is to hit the badminton shuttlecock over the badminton net and onto the ground within bounds on your opponent's side of the court. A rally can also be lost by hitting the shuttle into the badminton net, out of bounds, before it crosses the net to your side, or if it strikes your clothing or body rather than your badminton racket.
Badminton Scoring Formats
In class we will utilize rally play; 21 points are needed to win a badminton game.
In rally play, a point can be awarded to either team, and in most cases, a point is awarded along with resumption of service, except when a rally point is lost by the first member of a serving doubles team.
At the conclusion of each badminton game, players or teams must switch sides. If a third game is necessary during a match, sides are switched during that game when a player/team has reached eight points in doubles or men's singles, six points in women's singles, or 11 points in rally play.

Badminton Serving Rules
As in tennis, badminton service is always done diagonally, e.g. from the right service court to the opponent's left service court. The first serve is always taken from the right court, and subsequent serves are taken from alternating sides.
Line shots in badminton service or rallies are considered in, though court bounds are different for singles and doubles play. The back line is the same for both, but singles badminton is played with the narrower of the two sidelines.
A serve that strikes the net and lands in the opponent's court is a let serve and is retaken. During service, players must stand in their respective service courts. The receiving player is not permitted to move his/her feet until the badminton shuttlecock has been struck. The highest part of the serving player's badminton racquet must remain below his/her hand and waistline during service. In other words, only underhanded serves are permitted.

For your blog for this week. Tell me one thing you learned about badminton that you did not know before reading this blog.

P.S. The rock/paper/scissors thing I made up it is not an official badminton

Period 7 Weight Training Your Thoughts

I was trying to come up with a blog topic this week and I'm struggling. Not because there is a lack of info but because there is so much. I want to give you a chance to steer the blog and ask any questions that you have up to this point. What are you curious about? What do you want to work on? What workouts or exercises do you like/hate? What imporvements can we make to the class? This is a graded summative assessment so make sure you pipe in.

Period 2 Blog #8 Basketball

We have been working on the invasion game of basketball this past week. List for me one invasion game concept, or one cue that I used to present an invasion game concept in class.

Period 5 Blog # 8 Basketball

We have been working on the invasion game of basketball this past week. List for me one invasion game concept, or one cue that I used to present an invasion game concept in class.

Period 2 Prin. of P.E. Blog # 7 Football

In touch football their are certain skills that lend themselves to certain postions on the field. The object of the game is to get the ball down the field to score. Assigning the right position to each player will make this job easier.

Quarterback - Good under pressure, can make quick decisions, nice throwing arm.
Wide Reciever - Fast person with an ability to catch.
Tight End- Good at catching short passes doesn't need to be superfast.
Center - Must be willing to touch the ball on every play. Doesn't need to be superfast but has good hands.
Runningback - Is agile. Has ability to cut back and forth and make people miss the tackle through dodging and finding the open lane.

Please assign positions for every person on your team and yourself.

Period 3 Weight Training Blog # 7 Supplements

This week we are going back to nutrition to take a look at performance enhancing supplements. First off I want to know what you know. List for me what supplements you have used or heard of in the past. I want to get an idea of where you are coming from. Supplements can be anything from protein powders to creatine. Anything you can buy at GNC or Vitamin Shop would qualify

Period 5 Prin. of P.E. Blog # 7 Football

In touch football their are certain skills that lend themselves to certain postions on the field. The object of the game is to get the ball down the field to score. Assigning the right position to each player will make this job easier.

Quarterback - Good under pressure, can make quick decisions, nice throwing arm.
Wide Reciever - Fast person with an ability to catch.
Tight End- Good at catching short passes doesn't need to be superfast.
Center - Must be willing to touch the ball on every play. Doesn't need to be superfast but has good hands.
Runningback - Is agile. Has ability to cut back and forth and make people miss the tackle through dodging and finding the open lane.

Please assign positions for every person on your team and yourself.

Period 7 Weight Training Blog # 7 Supplements

This week we are going back to nutrition to take a look at performance enhancing supplements. First off I want to know what you know. List for me what supplements you have used or heard of in the past. I want to get an idea of where you are coming from. Supplements can be anything from protien powders to creatine. Anything you can buy at GNC or Vitamine Shop would qualify

Period #2 Blog #6 Invasion Games

We have started our invasion games unit and our focus this past week has been on maintaining possession of the ball. List for me five things you can do in any game situation to help your team maintain possession of the ball. Be specific about the tactic and sport you would use it in.

Period #3 Weight Training Rest

We talked last blog about the importance of proper post workout nutrition and stated it was one of three important factors in your training program. Rest and recovery is the third factor important to a sound fitness program. For this weeks blog, I want you to define the term CORTISOL and explain it's effects on the body and how we can help rid ourselves of it.

Period 5 Blog #6 Invasion Games

We have started our invasion games unit and our focus this past week has been on maintaining possession of the ball. List for me five things you can do in any game situation to help your team maintain possession of the ball. Be specific about the tactic and sport you would use it in.

Period 7 Weight Training Blog #6 Rest

We talked last blog about the importance of proper post workout nutrition and stated it was one of three important factors in your training program. Rest and recovery is the third factor important to a sound fitness program. For this weeks blog, I want you to define the term CORTISOL and explain it's effects on the body and how we can help rid ourselves of it.

Period 2 Principles of P.E. Blog # 5

Due Date: October 6th

Based on your last week of fielding and striking what position do you feel you performed best at and why? Which position was most challenging for you? Why? What physical attributes do you possess that make you best at the position you chose?

Period 5 Principles of P.E. Blog #5

Due Date: October 6th

Based on your last week of fielding and striking what position do you feel you performed best at and why? Which position was most challenging for you? Why? What physical attributes do you possess that make you best at the position you chose?

Period 3 Weight Training Blog #5 Eat Up!

What we do in the weight room is only a third of what you need to do to reap the benefits of your training. Proper nutrition and proper rest are just as important. This week we are going to focus on proper post workout nutrition.

Research has proven that for about 30-60 minutes post workout, your muscle tissue displays more insulin receptors in the membrane than at any other time, meaning you can eat more glucose and protein as the uptake will be better than at any other time. If you miss this window of opportunity you will not get it back and you will not have the muscle tissue glycogen reserves as fueled up during your recovery period as you could have. The end result is a lesser performance next workout.

If you were able to digest all of that, for this weeks blog write what you think would be a good post workout meal and why. There is no right or wrong answer, I just want to find out where you are in your thinking.

Period 7 Weight Training Blog #5 Eat up!

What we do in the weight room is only a third of what you need to do to reap the benefits of your training. Proper nutrition and proper rest are just as important. This week we are going to focus on proper post workout nutrition.

Research has proven that for about 30-60 minutes post workout, your muscle tissue displays more insulin receptors in the membrane than at any other time, meaning you can eat more glucose and protein as the uptake will be better than at any other time. If you miss this window of opportunity you will not get it back and you will not have the muscle tissue glycogen reserves as fueled up during your recovery period as you could have. The end result is a lesser performance next workout.

If you were able to digest all of that, for this weeks blog write what you think would be a good post workout meal and why. There is no right or wrong answer, I just want to find out where you are in your thinking.

Period 2 Blog #4 Skill Related Fitness

This Blog is Due before Monday Sept. 22

There are several components to total physical fitness. We break them down into Health realted components of fitness, which we recently assessed with our fitness testing, and Skill related components of fitness.

Skill related components of fitness have less to do with your health and well being and more to do with your ability to perform well in sports and activities. There are six skill related components of fitness. They Are:

Agility: The ability to rapidly and accurately change the direction of the whole body in space.

Balance: The ability to maintain equilibrium while stationary or moving.

Coordination: The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately.

Power: The amount of force a muscle can exert.

Reaction Time: The ability to respond quickly to stimuli.

Speed: The amount of time it takes the body to perform specific tasks.

Next week we will be testing our skill related fitness levels. For this weeks blog, I want you to pick the two skill related fitness components that you are the strongest in and tell me what sports or physical activities lend themselves to those skill related components.

Period # 3 Weight Training Energy Pathways

There are three biochemical means in which energy is provided for all human action. They are phosphagen, glycolytic, and oxidative. In other words your body gets energy in three ways depending on the demands of the activity you are participating in. We call these energy sources metabolic pathways or energy pathways. Wether you realize it or not we have been training in all three.

The phosphagen pathway provides the bulk of energy used in high powered activities, those that last less than ten seconds.

The glycotic pathway provides energy for activities that last up to several minutes.

The oxidative pathway provides energy for low-powered activities, those that last in excess of several minutes.

There are a lot of complex process that go into energy production and we will skim across that in future blogs but, for this blog I want you to give me an example of an activity that we have done in class that trains each of the metabolic pathways listed above.

Period 5 Blog #4 Skill Related Fitness

This Blog is Due before Monday Sept. 22

There are several components to total physical fitness. We break them down into Health realted components of fitness, which we recently assessed with our fitness testing, and Skill related components of fitness.

Skill related components of fitness have less to do with your health and well being and more to do with your ability to perform well in sports and activities. There are six skill related components of fitness. They Are:

Agility: The ability to rapidly and accurately change the direction of the whole body in space.

Balance: The ability to maintain equilibrium while stationary or moving.

Coordination: The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately.

Power: The amount of force a muscle can exert.

Reaction Time: The ability to respond quickly to stimuli.

Speed: The amount of time it takes the body to perform specific tasks.

Next week we will be testing our skill related fitness levels. For this weeks blog, I want you to pick the two skill related fitness components that you are the strongest in and tell me what sports or physical activities lend themselves to those skill related components.

Period 7 Weight Training Blog #4 Energy Pathways

There are three biochemical means in which energy is provided for all human action. They are phosphagen, glycolytic, and oxidative. In other words your body gets energy in three ways depending on the demands of the activity you are participating in. We call these energy sources metabolic pathways or energy pathways. Wether you realize it or not we have been training in all three.

The phosphagen pathway provides the bulk of energy used in high powered activities, those that last less than ten seconds.

The glycotic pathway provides energy for activities that last up to several minutes.

The oxidative pathway provides energy for low-powered activities, those that last in excess of several minutes.

There are a lot of complex process that go into energy production and we will skim across that in future blogs but, for this blog I want you to give me an example of an activity that we have done in class that trains each of the metabolic pathways listed above.

Period 3 Weight Training Blog #3 Muscle Memory

This Bolg is a summative assessment and is due by Mon. 9/15/08

Over the next couple of weeks we will be working on our "Muscle Memory" for various movements. Define muscle memory and explain how it can benefit you in your training.

This blog will count as a summative assessment and I will not post answers until next Monday, so don't keep posting just because you do not see your post up there. If you submitted it I have it.

Period 2 P.E. Blog #3 Striking and Fielding

Blog Due: Monday September 15, 2008


Athletes,


We are starting a Stiking and Fielding after track and field. A Striking and Fielding sport is one in which one team is an offensive team and is stiking an object towards a defensive team which is fielding the ball. The offensive team stays offensive and defensive team stays defensive until a switch occurs such as the middle or end of the inning.


In order to better understand the concepts being explained in class, please take a moment and define 3 of the following terms:


Pop Fly
Foul
Force Out
Walk
Double Play
Triple Play
Fielders Choice
Infield Fly Rule (extra credit)
Cutoff Man
Relay
Backing up a Base
Sacrifice
Tagging Up
Rundown
1st and 3rd base coach
Ground Rule Double
Out Of Play
Stealing
Leading
Bunting

Period 5 P.E. Blog #3 Striking and Fielding

Blog Due: Monday September 15, 2008


Athletes,


We are starting a Stiking and Fielding after track and field. A Striking and Fielding sport is one in which one team is an offensive team and is stiking an object towards a defensive team which is fielding the ball. The offensive team stays offensive and defensive team stays defensive until a switch occurs such as the middle or end of the inning.


In order to better understand the concepts being explained in class, please take a moment and define 3 of the following terms:


Pop Fly
Foul
Force Out
Walk
Double Play
Triple Play
Fielders Choice
Infield Fly Rule (extra credit)
Cutoff Man
Relay
Backing up a Base
Sacrifice
Tagging Up
Rundown
1st and 3rd base coach
Ground Rule Double
Out Of Play
Stealing
Leading
Bunting

Period 7 Weight Training Blog #3 Muscle Memory

This Bolg is a summative assessment and is due by Mon. 9/15/08

Over the next couple of weeks we will be working on our "Muscle Memory" for various movements. Define muscle memory and explain how it can benefit you in your training.

This blog will count as a summative assessment and I will not post answers until next Monday, so don't keep posting just because you do not see your post up there. If you submitted it I have it.

Period 2 Prin. of P.E. Blog #2 Fitness Testing

We are reaching the end of our fitness tests. Please take a minute and explain the importance of fitness testing. To help frame your thinking consider these questions. Why do we do it? What are the benefits of fitness testing? What are the drawbacks? How do we ensure validity in our tests. Remember to include your name in your comment.

The uniforms should be here on Friday. Thank you again for your patience.

Short turnaround time on this blog, it is due Monday Sept. 8th

Period 3 Weight Training Blog #2 Standards

We are learning specific form in various lifts; many of the lifts have certain protocol to follow for the lifts to count.


For instance, in the squat, the rep does not count unless the hip joint is below the knee joint. In the bench press the bar must touch the chest for the rep to count. Also in the bench the spotter may not touch the bar or the rep does not count. In the push-press the arms must reach a lockout position. In the deadlift the hips and knees must lockout while maintaing a straight, athletic back.

Why are these standards and protocols important to our class?

Short turnaround time on this blog, it is due Monday Sept. 8th

Period 5 Prin. of P.E. Blog #2 Fitness Testing

We are reaching the end of our fitness tests. Please take a minute and explain the importance of fitness testing. To help frame your thinking consider these questions. Why do we do it? What are the benefits of fitness testing? What are the drawbacks? How do we ensure validity in our tests. Remember to include your name in your comment.

The uniforms should be here on Friday. Thank you again for your patience.

Short turnaround time on this blog, it is due Monday Sept. 8th

Period 7 Weight Training Blog #2 Standards

We are learning specific form in various lifts; many of the lifts have certain protocol to follow for the lifts to count.


For instance, in the squat, the rep does not count unless the hip joint is below the knee joint. In the bench press the bar must touch the chest for the rep to count. Also in the bench the spotter may not touch the bar or the rep does not count. In the push-press the arms must reach a lockout position. In the deadlift the hips and knees must lockout while maintaing a straight, athletic back.

Why are these standards and protocols important to our class?

Short turnaround time on this blog, it is due Monday Sept. 8th

Period 2 Principles of P.E. Blog 1

Blog Due Date: Tuesday, September 3, 2008

Athletes,

We will be doing a weekly blog in this class. Our blog will ask us questions about the things we have talked about during the week or what we will be talking about in the week to come.

This week's blog is to learn how to leave a comment.
1. Below this entry is a "comments" link. Click on that link.
2. Under "Leave your comment" please type the message you would like to display. In the message please include your first and last name.
3. Where it says "Choose an identity" click on anonymous. This way you will not have to create a google account.
4. Click on "Publish your comment". After doing this it does not immediately go to the blog. First, the comment will be sent to me and I will check it to make sure it is appropriate and then it will be published.
This weeks blog is a simple one: Please leave a comment using the instructions provided above. you may comment on anything about Wootton High School that is appropriate.

Period 3 Advanced Weight Training Blog 1

Blog Due Date: Tuesday, September 3, 2008

Athletes,

We will be doing a weekly blog in this class. Our blog will ask us questions about the things we have talked about during the week or what we will be talking about in the week to come.

This week's blog is to learn how to leave a comment.
1. Below this entry is a "comments" link. Click on that link.
2. Under "Leave your comment" please type the message you would like to display. In the message please include your first and last name.
3. Where it says "Choose an identity" click on anonymous. This way you will not have to create a google account.
4. Click on "Publish your comment". After doing this it does not immediately go to the blog. First, the comment will be sent to me and I will check it to make sure it is appropriate and then it will be published.
This weeks blog is a simple one: Please leave a comment using the instructions provided above. you may comment on anything about Wootton High School that is appropriate.

Period 5 Principles of P.E. Blog 1

Blog Due Date: Tuesday, September 3, 2008

Athletes,

We will be doing a weekly blog in this class. Our blog will ask us questions about the things we have talked about during the week or what we will be talking about in the week to come.

This week's blog is to learn how to leave a comment.
1. Below this entry is a "comments" link. Click on that link.
2. Under "Leave your comment" please type the message you would like to display. In the message please include your first and last name.
3. Where it says "Choose an identity" click on anonymous. This way you will not have to create a google account.
4. Click on "Publish your comment". After doing this it does not immediately go to the blog. First, the comment will be sent to me and I will check it to make sure it is appropriate and then it will be published.
This weeks blog is a simple one: Please leave a comment using the instructions provided above. you may comment on anything about Wootton High School that is appropriate.

Period 7 Weight Training Blog 1

Blog Due Date: Tuesday, September 3, 2008

Athletes,

We will be doing a weekly blog in this class. Our blog will ask us questions about the things we have talked about during the week or what we will be talking about in the week to come.

This week's blog is to learn how to leave a comment.
1. Below this entry is a "comments" link. Click on that link.
2. Under "Leave your comment" please type the message you would like to display. In the message please include your first and last name.
3. Where it says "Choose an identity" click on anonymous. This way you will not have to create a google account.
4. Click on "Publish your comment". After doing this it does not immediately go to the blog. First, the comment will be sent to me and I will check it to make sure it is appropriate and then it will be published.
This weeks blog is a simple one: Please leave a comment using the instructions provided above. you may comment on anything about Wootton High School that is appropriate.

Periods 5 and 6 Principles of P.E. Final Exam

Welcome to your final exam.

Copy and paste the link below to your browser and use your name as User ID Then click on Request. Complete the exam and submit responses.


I have enjoyed having you in class and hope you enjoy your summer!
Mr. Kirk

http://tpilot.mcps.k12.md.us/servlet/TestPilot3/tpilot/schools/woottonhs/popes2.tp3

Periods 3 and 7 Wt. Training Final Exam

Welcome to your final exam
Copy and paste the link below to your browser to get to the test. Use your name as User ID Then click on Request. Complete the exam and submit responses.


I have enjoyed having you in class and hope you enjoy your summer!
Mr. Kirk

http://tpilot.mcps.k12.md.us/tpilot/schools/woottonhs/wttest.tp3

Period 3 Weight Training Blog # 8

People are starting to see the light at the end of the tunnel and unfortunately are starting to shut it down early instead of picking up speed and running towards the light. What I mean by that is we are not working as hard in class as we should be. Share with the class one thing that has worked for you in the past to get you refocused when you start to slip.

Period 5 Football Blog # 8

Football is a lot of fun and we are looking for a more authentic sport experience, so we will reveiw the rules, responsibilities of the Refs and look for any modifications to make the game flow more smoothly.

Rules:5 Mississippi Rush or 1 Blitz every four downs!
Quarterback may not advance the ball. Whoever says "Set - Hike!" is the quarterback and must receive the snap from the center.
No Offsides for the Offense. When quarterback says "Set - Hike!" Defense is allowed to start their rush count or blitz even if the ball has not been snapped. If an offensive player leaves before the "Set - Hike!" has been called, just start the play over. If this continues to be a problem, player comes out of the game.
All players must be on the line of scrimmage except for the quarterback and possibly one running back.
Players may spin when trying to avoid a tackle, but, may not flag guard by pushing player away from thier flags.

Period 6 Blog # 8 Football

Football is a lot of fun and we are looking for a more authentic sport experience, so we will reveiw the rules, responsibilities of the Refs and look for any modifications to make the game flow more smoothly.

Rules:5 Mississippi Rush or 1 Blitz every four downs!
Quarterback may not advance the ball. Whoever says "Set - Hike!" is the quarterback and must receive the snap from the center.
No Offsides for the Offense. When quarterback says "Set - Hike!" Defense is allowed to start their rush count or blitz even if the ball has not been snapped. If an offensive player leaves before the "Set - Hike!" has been called, just start the play over. If this continues to be a problem, player comes out of the game.
All players must be on the line of scrimmage except for the quarterback and possibly one running back.
Players may spin when trying to avoid a tackle, but, may not flag guard by pushing player away from thier flags.

Period 7 Weight Training Blog # 8

People are starting to see the light at the end of the tunnel and unfortunately are starting to shut it down early instead of picking up speed and running towards the light. What I mean by that is we are not working as hard in class as we should be. Share with the class one thing that has worked for you in the past to get you refocused when you start to slip.

Period 5 Blog #7 Ultimate Frisbee

Ultimate Frisbee is an invasion game. Help me refresh my memory of some invasion game concepts that we learned early in the semester. Post one invasion game concept.

Period 6 Blog #7 Ultimate Frisbee

Ultimate Frisbee is an invasion game. We have been focused on the net/wall game of volleyball for the past few weeks. Help me refresh my memory of some invasion game concepts that we learned early in the semester. Post one invasion game concept.

Period 3 Blog #7 Weight Training Metabolic Pathways

There are three biochemical means in which energy is provided for all human action. They are phosphagen, glycolytic, and oxidative. In other words your body gets energy in three ways depending on the demands of the activity you are participating in. We call these energy sources metabolic pathways. Wether you realize it or not we have been training in all three.

The phosphagen pathway provides the bulk of energy used in high powered activities, those that last less than ten seconds.

The glycotic pathway provides energy for activities that last up to several minutes.

The oxidative pathway provides energy for low-powered activities, those that last in excess of several minutes.

There are a lot of complex process that go into energy production and we will skim across that in future blogs but, for this blog I want you to give me an example of an activity for each of the metabolic pathways listed above.

Period 7 Blog #7 Weight Training Metabolic Pathways

There are three biochemical means in which energy is provided for all human action. They are phosphagen, glycolytic, and oxidative. In other words your body gets energy in three ways depending on the demands of the activity you are participating in. We call these energy sources metabolic pathways. Wether you realize it or not we have been training in all three.

The phosphagen pathway provides the bulk of energy used in high powered activities, those that last less than ten seconds.

The glycotic pathway provides energy for activities that last up to several minutes.

The oxidative pathway provides energy for low-powered activities, those that last in excess of several minutes.

There are a lot of complex process that go into energy production and we will skim across that in future blogs but, for this blog I want you to give me an example of an activity for each of the metabolic pathways listed above.

Period 3 Blog # 6 Intensity

Last blog we talked about the FITT principle. Of the four elements of the FITT principle, intensity is the most often overlooked and in my somewhat expert opinion the most important. We know intensity means how hard you are working out, but how do we measure that? We are going to experiment with a method called RPE or Rate of Perceived Exertion.

RPE may be the most versatile method to measure exercise intensity for all age groups. This rating relies on how hard you feel you’re exerting yourself during exercise.

The scale rates how you feel (both physically and mentally) as it relates to the intensity level. The scale ranges from 1 to 10, with the recommended RPE of 5-7 for most adult workouts. This means that at the height of your workout, you should feel you are working “somewhat hard”, nearing “hard”. Using the RPE works well because it is individualized based on your current fitness level and overall perception of exercise.

1 Rest
2 Very light
3 Light
4 Fairly light
5 Somewhat hard
6
7 Hard (heavy)
8
8.5 Very hard
9
9.5 Extremely hard
10 Maximal exertion

For your blog this week I want you to think about some of the drawbacks to using this method of measuring intensity in a workout. List one of the drawbacks in your response and explain your reasoning.

Period 5 Blog # 6 Intensity

Last blog we talked about the FITT principle. Of the four elements of the FITT principle, intensity is the most often overlooked and in my somewhat expert opinion the most important. We know intensity means how hard you are working out, but how do we measure that? We are going to experiment with a method called RPE or Rate of Perceived Exertion.

RPE may be the most versatile method to measure exercise intensity for all age groups. This rating relies on how hard you feel you’re exerting yourself during exercise.

The scale rates how you feel (both physically and mentally) as it relates to the intensity level. The scale ranges from 1 to 10, with the recommended RPE of 5-7 for most adult workouts. This means that at the height of your workout, you should feel you are working “somewhat hard”, nearing “hard”. Using the RPE works well because it is individualized based on your current fitness level and overall perception of exercise.

1 Rest
2 Very light
3 Light
4 Fairly light
5 Somewhat hard
6
7 Hard (heavy)
8
8.5 Very hard
9
9.5 Extremely hard
10 Maximal exertion

For your blog this week I want you to think about some of the drawbacks to using this method of measuring intensity in a workout. List one of the drawbacks in your response and explain your reasoning.

Period 6 P.E. Blog # 6 Intensity

Last blog we talked about the FITT principle. Of the four elements of the FITT principle, intensity is the most often overlooked and in my somewhat expert opinion the most important. We know intensity means how hard you are working out, but how do we measure that? We are going to experiment with a method called RPE or Rate of Perceived Exertion.

RPE may be the most versatile method to measure exercise intensity for all age groups. This rating relies on how hard you feel you’re exerting yourself during exercise.

The scale rates how you feel (both physically and mentally) as it relates to the intensity level. The scale ranges from 1 to 10, with the recommended RPE of 5-7 for most adult workouts. This means that at the height of your workout, you should feel you are working “somewhat hard”, nearing “hard”. Using the RPE works well because it is individualized based on your current fitness level and overall perception of exercise.

1 Rest
2 Very light
3 Light
4 Fairly light
5 Somewhat hard
6
7 Hard (heavy)
8
8.5 Very hard
9
9.5 Extremely hard
10 Maximal exertion

For your blog this week I want you to think about some of the drawbacks to using this method of measuring intensity in a workout. List one of the drawbacks in your response and explain your reasoning.

Period 7 Weight Training Blog # 6 Intensity

Last blog we talked about the FITT principle. Of the four elements of the FITT principle, intensity is the most often overlooked and in my somewhat expert opinion the most important. We know intensity means how hard you are working out, but how do we measure that? We are going to experiment with a method called RPE or Rate of Perceived Exertion.

RPE may be the most versatile method to measure exercise intensity for all age groups. This rating relies on how hard you feel you’re exerting yourself during exercise.

The scale rates how you feel (both physically and mentally) as it relates to the intensity level. The scale ranges from 1 to 10, with the recommended RPE of 5-7 for most adult workouts. This means that at the height of your workout, you should feel you are working “somewhat hard”, nearing “hard”. Using the RPE works well because it is individualized based on your current fitness level and overall perception of exercise.

1 Rest
2 Very light
3 Light
4 Fairly light
5 Somewhat hard
6
7 Hard (heavy)
8
8.5 Very hard
9
9.5 Extremely hard
10 Maximal exertion

For your blog this week I want you to think about some of the drawbacks to using this method of measuring intensity in a workout. List one of the drawbacks in your response and explain your reasoning.

Period 3 Weight Training Blog #5 FITT

What is the FITT Principle?
The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym FITT outlines the key components of an effective exercise program, and the initials F, I, T, T, stand for:
F - Frequency- (how often)5 to 6 times per week
I - Intensity - (how hard)Moderate to high
T - Time - (how long)Anywhere from 15 to 40 minutes
T – Type - (what kind)Just about anything that involves movement

Use the FITT principle to assess your current fitness program or lack thereof. List for me:
1. How often you workout?
2. How hard you are working out?
3. How long your workouts last?
4. What kinds of movement are you doing?

Period 5 Principles of P.E. blog # 5

What is the FITT Principle?
The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym FITT outlines the key components of an effective exercise program, and the initials F, I, T, T, stand for:
F - Frequency- (how often)5 to 6 times per week
I - Intensity - (how hard)Moderate to high
T - Time - (how long)Anywhere from 15 to 40 minutes
T – Type - (what kind)Just about anything that involves movement

Use the FITT principle to assess your current fitness program or lack thereof. List for me:
1. How often you workout?
2. How hard you are working out?
3. How long your workouts last?
4. What kinds of movement are you doing?

Period 6 Principles of P.E. Blog #5 FITT

What is the FITT Principle?
The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym FITT outlines the key components of an effective exercise program, and the initials F, I, T, T, stand for:
F - Frequency- (how often)5 to 6 times per week
I - Intensity - (how hard)Moderate to high
T - Time - (how long)Anywhere from 15 to 40 minutes
T – Type - (what kind)Just about anything that involves movement

Use the FITT principle to assess your current fitness program or lack thereof. List for me:
1. How often you workout?
2. How hard you are working out?
3. How long your workouts last?
4. What kinds of movement are you doing?

Period 7 Weight Training Blog #5

What is the FITT Principle?
The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym FITT outlines the key components of an effective exercise program, and the initials F, I, T, T, stand for:
F - Frequency- (how often)5 to 6 times per week
I - Intensity - (how hard)Moderate to high
T - Time - (how long)Anywhere from 15 to 40 minutes
T – Type - (what kind)Just about anything that involves movement

Use the FITT principle to assess your current fitness program or lack thereof. List for me:
1. How often you workout?
2. How hard you are working out?
3. How long your workouts last?
4. What kinds of movement are you doing?

Period 3 Blog #4 Health Related Fitness Components

Below are the five Health Related Components of Fitness. Our fitness testing at the beginning of the semester tested our abilities in each of these catagories.

Read through the components and pick out the one that you feel you need to focus on this semester.

In your blog I want to know three things:
1. What component are you going to focus on?
2. Why did you choose that component?
3. What are you going to do to improve in that component?

Cardiovascular Fitness: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise.
Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water,etc)
Flexibility: The range of movement possible at various joints.
Muscular strength: The amount of force that can be produced by a single contraction of a muscle
Muscular endurance: The ability of a muscle group to continue muscle movement over a length of time.

Period 5 Blog #4 Health Related Fitness Components

Below are the five Health Related Components of Fitness. Our fitness testing at the beginning of the semester tested our abilities in each of these catagories.

Read through the components and pick out the one that you feel you need to focus on this semester.

In your blog I want to know three things:
1. What component are you going to focus on?
2. Why did you choose that component?
3. What are you going to do to improve in that component?

Cardiovascular Fitness: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise.
Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water,etc)
Flexibility: The range of movement possible at various joints.
Muscular strength: The amount of force that can be produced by a single contraction of a muscle
Muscular endurance: The ability of a muscle group to continue muscle movement over a length of time.

Period 6 Blog #4 Health Realted Fitness Components

Below are the five Health Related Components of Fitness. Our fitness testing at the beginning of the semester tested our abilities in each of these catagories.

Read through the components and pick out the one that you feel you need to focus on this semester.

In your blog I want to know three things:
1. What component are you going to focus on?
2. Why did you choose that component?
3. What are you going to do to improve in that component?

Cardiovascular Fitness: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise.
Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water,etc)
Flexibility: The range of movement possible at various joints.
Muscular strength: The amount of force that can be produced by a single contraction of a muscle
Muscular endurance: The ability of a muscle group to continue muscle movement over a length of time.

Period 7 Blog # 4 Health Realted Components of Fitness

Below are the five Health Related Components of Fitness. Our fitness testing at the beginning of the semester tested our abilities in each of these catagories.

Read through the components and pick out the one that you feel you need to focus on this semester.

In your blog I want to know three things:
1. What component are you going to focus on?
2. Why did you choose that component?
3. What are you going to do to improve in that component?

Cardiovascular Fitness: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise.
Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water,etc)
Flexibility: The range of movement possible at various joints.
Muscular strength: The amount of force that can be produced by a single contraction of a muscle
Muscular endurance: The ability of a muscle group to continue muscle movement over a length of time.

Period 3 Weight Training Blog # 3

If I had a dollar for every time a student told me, I can't squat because I have bad knees, I could retire early.

"Not only is the squat not detrimental to the knees it is remarkably rehabilitive of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are." Crossfit Journal Dec. 2002

We spend a lot of time making sure our squat form is perfect, because it is the foundation of all good human movement. In your comments, let me know what cue or tip helps you perform the squat with perfect form. What do you focus on while you are squatting? If you do not think about anything list one of the 23 "How to Squat" cues I gave you.

Period 5 Blog # 3 Basketball

Team positions. A basketball team has five players that play five different postions.

1. A "1" is the point guard. This person is the best dribbler and passer. This person brings the ball down the court and has the best chance of maintaining possesion of the ball if pressure is put on.

2. A "2" is the shooting guard. This person has the best shot on the team. You want this person to shoot the ball for you the most.

3. A "3" is the small forward. This person is a pretty good at shooting and rebounding. They will cut through the lane and be a threat.

4. A "4" is the power forward. This person is a great rebounder and will spend most of the time with their back to the basket, or playing in the post. They will take close shots and look to rebound every ball.

5. A "5" is the center. This person is usually the tallest person on the team and specializes in shot blocking and rebounding. On offense, they are like the power forward and play close to the basket.

Your team does not have five players but I want you to look at your team and assign the players on your team a role or position as described base on your perception of their abilities so far. List each player on your team and what position they fit the best and why.

Period 6 Blog # 3 Basketball

Team positions. A basketball team has five players that play five different postions.

1. A "1" is the point guard. This person is the best dribbler and passer. This person brings the ball down the court and has the best chance of maintaining possesion of the ball if pressure is put on.

2. A "2" is the shooting guard. This person has the best shot on the team. You want this person to shoot the ball for you the most.

3. A "3" is the small forward. This person is a pretty good at shooting and rebounding. They will cut through the lane and be a threat.

4. A "4" is the power forward. This person is a great rebounder and will spend most of the time with their back to the basket, or playing in the post. They will take close shots and look to rebound every ball.

5. A "5" is the center. This person is usually the tallest person on the team and specializes in shot blocking and rebounding. On offense, they are like the power forward and play close to the basket.

Your team does not have five players but I want you to look at your team and assign the players on your team a role or position as described base on your perception of their abilities so far. List each player on your team and what position they fit the best and why.

Period 7 Weight Training Blog # 3 The Squat

If I had a dollar for every time a student told me, I can't squat because I have bad knees, I could retire early.

"Not only is the squat not detrimental to the knees it is remarkably rehabilitive of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are." Crossfit Journal Dec. 2002

We spend a lot of time making sure our squat form is perfect, because it is the foundation of all good human movement. In your comments, let me know what cue or tip helps you perform the squat with perfect form. What do you focus on while you are squatting? If you do not think about anything list one of the 23 "How to Squat" cues I gave you.

Period 6 Blog #2 Basketball

1. What two invasion game concepts did we work on last week?

2. Share your view about basketball. Do you love it, hate it? Why or why not.

Principles of P.E. Pd. 5 Blog #2 Basketball

1. List the two invasion game concepts we worked on in class last week.

2. Share your view on basketball as a sport. Do you like it? Why or why not.

Weight Training Pd 3 & Pd. 7 Blog #2 Muscle ID

Identify Mucles 3-8 on the chart above

Period 3 Weight Training Blog #1

Welcome to the blog!

Please take a moment and leave a comment so that I know you have it figured out. This will count as your first blog assignment. If you have not left a blog entry before, please do the following:
1. Click on the title of your classes blog.
2. Click on "Post a comment"
3. Write your comment in the box and include your name in the text of your comment.
4. Use the Anonymous entry if you do not want to sign up. You may want to sign up since we are using this all semester.

Period 5 Principles of P.E. Blog #1

Welcome to the blog!

Please take a moment and leave a comment so that I know you have it figured out. This will count as your first blog assignment. If you have not left a blog entry before, please do the following:
1. Click on the title of your classes blog.
2. Click on "Post a comment"
3. Write your comment in the box and include your name in the text of your comment.
4. Use the Anonymous entry if you do not want to sign up. You may want to sign up since we are using this all semester.

Period 6 Principles of Physical Education Blog #1

Welcome to the blog!

Please take a moment and leave a comment so that I know you have it figured out. This will count as your first blog assignment. If you have not left a blog entry before, please do the following:
1. Click on the title of your classes blog.
2. Click on "Post a comment"
3. Write your comment in the box and include your name in the text of your comment.
4. Use the Anonymous entry if you do not want to sign up. You may want to sign up since we are using this all semester.

Period 7 Weight Training Blog #1

Welcome to the blog!

Please take a moment and leave a comment so that I know you have it figured out. This will count as your first blog assignment. If you have not left a blog entry before, please do the following:
1. Click on the title of your classes blog.
2. Click on "Post a comment"
3. Write your comment in the box and include your name in the text of your comment.
4. Use the Anonymous entry if you do not want to sign up. You may want to sign up since we are using this all semester.

Weight Training Semester Exam

Click on the link below to access the exam.
In the box labeled Test ID type in "wttest"
For user ID use your name
click request and begin your test.

http://tpilot.mcps.k12.md.us/servlet/TestPilot3/tpilot/schools/woottonhs/

2nd and 5th period Semester Exam

Click on the link below to access your final exam. Type in the word "popes" for test ID and use your name for the user ID

http://tpilot.mcps.k12.md.us/servlet/TestPilot3/tpilot/schools/woottonhs/