PE 11: Mid-Term Assement

Active Learning Self Assessment

*Circle the level you CONSISTENTLY exhibited in the attributes listed below:

1 = Poor    2= Below Average     3= Average     4= Good     5=  Excellent

1. Attendance (Lates & Absences) *Consider unexcused vs. excused absences.

1 =Poor (10 or more absences)    2=Below Average     3=Average     4=Good     5=Excellent (0-2 ab)

*MULTIPLY x FOUR =______5_____/20

2. Preparedness for Class:  Bringing Proper Activewear Apparel to CHANGE in/out of.

1 =Poor (10+)   2=Below Average     3=Average     4=Good     5=  Excellent (Didn’t have 0-2x) 5

3. Contributions to Class:  INITIATIVE with equipment, set up, clean up, organizing teams, games.

1 = Poor (Few times)    2= Below Average     3= Average     4= Good     5= Excellent (Daily) 5

4.  Active Participation:  Willingness to engage in games/activities at vigorous intensity *Heartrate in target zone 140bpm-180bpm  (ie. not standing in one spot playing badminton or walking beside a friend back and forth in middle of field/court during games)  

1 = Poor (Few times)    2= Below Average     3= Average     4= Good     5= Excellent (Daily)

*MULTIPLY x 4 =________5___/20

5.  Fitness Intensity:  Is comfortable being uncomfortable (ie. heartrate on high end of target zone - maximum, sweaty, breathing heavy).  Attempts to get best possible workout by exerting maximal effort

1 = Poor (Rarely)    2= Below Average     3= Average     4= Good     5= Excellent (Always)

*MULTIPLY x 3 =______5_____/15

6.  Health & Healthy Living:  Current level of physical health and regular activity outside of PE. How do your eating habits and extra-curricular activities contribute to your overall physical health.

*Cardiovascular Endurance (Heart Health) as one indicator.  Level 4 or below on Beep test=1/ 5 (Health Red flag)

1=Poor (Rarely take care)  2=Below Average  3=Average  4=Good  5=Excellent (Always take pride in 5

7.  Attitude & Interactions: Positive outlook, willingness to try new things. Brings people Up NOT Down.  Considers others feelings.  Listens during instructions.  Does not distract teacher/class.

1 = Poor    2= Below Average     3= Average     4= Good     5=  Excellent

*MULTIPLY x 2 =________4___/10

8.  Blog Posts: Has completed all required blog posts with thoughtfulness and personal insight with evidence. Goes above bare minimum of assignments & uses forum as journalling for personal growth

1 = Poor    2=Below Average     3=Average     4=Good (does ALL well)    5=  Excellent (Exceeds exp)

*MULTIPLY x 2 =______4_____/10

9.  Motivation: Intrinsically motivated to put best foot forward (effort), not just when teacher present.

1 = Poor (Rarely)    2= Below Average     3= Average     4= Good     5= Excellent (Always) 5

10.  Personal Growth: made a point to set goals to get better (ie health, fitness, social interactions)

1 =Poor (Rarely)    2=Below Average   3=Average    4=Good     5=Excellent (Set/accomplished goals) 4

PERIOD:_______    NAME: ___________________________ TOTAL:  _______95_________ /100

P.E. 11 - 3 Day Workout Plan

3 DAY TRAINING PROGRAM FOR MATURE ATHLETE 

         I have found this picture that is helpful to explain my 3 day workout routine. I am at the point of my life where I need to start building muscle tone. The point of this is to make me in better in shape and also helping me with my sports performance. From up the now, I have been mostly doing cardio, which is also really helpful. However, I want to start working with weights as it will help me be in shape and help my with my basketball performance. This will help me perform better so I cannot be pushed around in the key and make it easier for me to get rebounds. What I like about this workout is that it works all parts of my body, instead of focusing on one. Another thing is that the exercises increase each day, making me work harder. Between each exercise I would take up to 30 - 60 seconds break max.

 Exercises I would add to this 3 day workout would be cardio endurance. Since I play basketball, I am on many shifts which require me to have a good cardio level. Exercises for that could be going on a treadmill for, or go for a jog on the track 10 – 15 minutes. Another thing I would add to this 3 day work out would be: to work on my vertical exercise. Since I play basketball as a sport, I need to work on my vertical leaps. This can be done by using a vertical bar stand and doing 6 x 6. In time, I will see improvement in my vertical. I would start each day with cardio and then jump into my vertical exercise, and follow by doing my weights.  

Physical Education 11 - Semester 1

*I registered for this course (job) because…

This is the only class where I can excersize my mind and body. I registered for this class knowing that I can be come more healthy and fit. In all my other classes I'm just sitting. Here, in P.E., I can become active and have a great time with my peers.
* My favorite part of PE is…
When we do a sport/exercise and the whole class is contributing and having fun and that in the end, we're covered in sweat. That's my favorite part because it feels good that it was a great PE day and everyone in the class gave there 100% and had fun; it's rewarded by being drenched in sweat.
*I think my current current level of fitness is…
My current level is good. However, I know that it can be even great during this course as I will prove that my fitness level IS GREAT!

*My previous personal best beep test is...
My previous personal best beep test record is 12.4. 
*I am currently doing the following things to be active (outside of PE)…
Going to the YMCA at least twice a week. Either it will be: swimming, exercise on machines, or playing basketball. I also play all different kinds of sports with my buddy's. 
*Things that PHYSICALLY prevent me from doing exercise (i.e. medical, injury)
My right ankle. My right ankle is very, very fragile. As once I have torn a ligament in my right ankle and, recently, I have had an avulsion fracture in my right ankle. So once in a while my right ankle will start hurting and be soar (which may cause me take a rest), but usually I'm okay. 

*Things that MENTALLY prevent me from doing exercise (i.e. energy, time)

Nothing really mentally prevents me from doing exercise, unless I'm sick/not feeling well. 
*My eating habits are…
I try to eat healthy and gain a lot protein since I work out a lot. I try to stay away from "fatty and greasy food" and try to have it once every two weeks. 
Breakfast: Tea or Milk with peanut butter toast (2 breads) from Monday - Friday. And on weekends, Honey Bunchs of Oats Cereal (2 bowls) with 2% milk. 
Lunch: Bacon Sandwich with mayo, mustard, spinach and green peppers with toasted rye bread. Also milk or fresh made home juice. 
Dinner: Chicken made in the oven, with salad and ginger ale. 
*I Want to be able to learn more about…
Different types of sports/activities in other cultures and try them out in our P.E. class. It really gives my peers and I a great knowledge of our world's culture and sports; while giving us a good excersize. 
*I want to improve my abilities in… (ex. fitness, communication, positive impact) 

Mostly in positive impact to my other peers. I want them feeling positive coming to class and enjoying getting fit! 

*I Want to be able to learn more about…

Different types of sports/activities in other cultures. n fitness, be achieving a better improved record on the beep test. And help provide a more better positive environment around me. Like I want classmates coming to class being happy and excited for PE and supporting when doing PE. 

*Outside school activities I’d like to try are...

Just new sports/activities that I've never done before and learn about them so others can also enjoy them too. 

My fitness goals for the semester are…

1) Get a new personal best record on the beep test.
2) Get a new personal best on my vertical jumps (300 cm). 

*My personal character goals are...

1) Provide a more healthier/happier environment and community around me for others.
*Top Ten Fitness Facts 

1. IMPROVES MUSCULAR AND CARDIOVASCULAR ENDURANCE.
2. HEALTHIER SKIN.
3. IMPROVES YOUR DAY TO DAY FUNCTIONAL STRENGTH.
4. REDUCES YOUR RISK OF CARDIOVASCULAR DISEASE.
5. INCREASE CONCENTRATION AND ALERTNESS.HIGHER LIFE EXPECTANCY AND LIVING QUALITY LIFE.
6. HELPS FOSTER NEW AND HEALTHY RELATIONSHIPS.
7. HELPS CONTROL FOOD CRAVINGS.
8. SWEAT HELPS REMOVE TOXINS.
9. IMPROVES SLEEP QUALITY.
10. IMPROVES BRAIN FUNCTION AND MEMORY.

P.E 10 Health and Fitness Assignment - Parmvir S. Ghotra

What Should We Be Worried About? Health and Fitness Reality Check

In my opinion, I think lifting weights before you adulthood stunts your growth in height. I think this because I have seen many people who start lifting weights at an early age and they stop growing in height. Then they ended up looking one of those really strong, jacked men who are really short. I also have a couple of friends who started lifting at a young age. Though they look big and strong, they still lack in height - which they probably don't mind, but I do intend to still grow in height,  Also, in my personal experience, when I do start lifting weights, my body starts to feel heavy. That is why I personally do not also lift weights because I hope to grow in height. 

So I did some reading online and looked up whether or not, lifting weights before your adulthood stunts your growth in height. Though I did not find exact proof/evidence in whether or not lifting weights can affect the growth of your height, I did read that not properly lifting heavy weights can affect your growth. The sites I looked upon stated that if you start lifting heaving weights at a young age can affect your growth. Instead what you can do is, slowly start at light weights and gradually build up; therefore you do not damage your body. So it is not true that lifting weights before your adulthood stunts your growth. However, not properly doing it can. 

*** After this blog, will I start to lift weights properly.... no. Sorry Mr. Pederson, you still have to weight, I mean "wait". *** :D

References: 

1) http://www.weighttraining.com/faq/can-weight-lifting-stunt-growth 

2) http://www.youtube.com/watch?v=KDOieYqiAto (a video on my topic) 

3) http://skinnybulkup.com/does-weight-lifting-stunt-growth/

4)http://www.bodybuildingforyou.com/TeenBodybuilding.htm

PE 10 March 7, 2014 (Fitness Friday)

We did the Beep Test and it was my first one since my injury. It was tough, since it's been a while, but I managed to beat my previous record and get an amazing 12.10. It felt great. Also, I was the second last left. I also did my jump and stand and reach. My jump record stayed the same, 300 cm, but my stand and reach improved to 235 cm. So my vertical height is, 65 cm. 

Beep Test- 12.10 

Jump- 300 cm 

Stand and Reach- 235 

Vertical- 65 cm 

                                 =) 

Interim Report- March 3, 2014

So far this semester in P.E 10, my work ethic, contributions, attendance and leadership has great. Especially today, as we did the "Guru Pyramid" workout you could see that my work ethic had been great. But I've mostly trying to show more leadership (as being in Superfit last year) I want to show my peers to put in hard work in their workouts. Especially when playing football, being QB I tried to throw everyone the ball because I want to get them involved and have fun! :-) 

I think I deserve a G. 

My Personal Profile

Parmvir Ghotra PE 10 

*I registered for this course because…
Well this course (PE 10) is mandatory, but even though if it wasn't mandatory, I would still have taken it. 

* My favorite part of PE is…

When we do a sport/exercise and the whole class is contributing and having fun and that in the end, we're covered in sweat. That's my favourite part because it feels good that it was a great PE day and everyone in the class gave there 100% and had fun; it's rewarded by being drenched in sweat.  

*I think my current current level of fitness is…

Right now - because I am injured - my level of fitness is not as it usually is. Being in Super Fit last semester, I know that my level of fitness was excellent as we did fitness 4/5 days a week. Also that I could run for a very long time (like on the beep test) and not quickly get tired. But now, as I am recovering from my injury, I will make my level of fitness great once again. 

*My previous personal best beep test is...

My pervious personal best beep test record is 12.4. 

*I am currently doing the following things to be active (outside of PE)…

Going to the YMCA at least twice a week. Either it will be: swimming, exercise on machines, or playing basketball. I also play sports with my buddy's. 

*Things that PHYSICALLY prevent me from doing exercise (i.e. medical, injury)

My right ankle. My right ankle is very, very fragile. As once I have torn a ligament in my right ankle and, recently, I have had an avulsion fracture in my right ankle. So once in a while my right ankle will start hurting, but usually I'm okay. 

*Things that MENTALLY prevent me from doing exercise (i.e. energy, time)

Nothing really mentally prevents me from doing exercise, unless I'm sick/not feeling well. 

*My eating habits are…

Breakfast: Tea or Milk with peanut butter toast (2 breads) from Monday - Friday. And on weekends, Honey Bunchs of Oats Cereal (2 bowls) with 2% milk. 
Lunch: Bacon Sandwich with mayo, mustard, spinach and green peppers with toasted rye bread.  Also milk or fresh made home juice. 
Dinner: Chicken made in the oven, with salad and ginger ale. 

*I Want to be able to learn more about…

Different types of sports/activities in other cultures. 

*I want to improve my abilities in… (ex. fitness, communication, positive impact)

In fitness, be achieving a better improved record on the beep test. And help provide a more better positive environment around me. Like I want classmates coming to class being happy and excited for PE and supporting when doing PE. 

*Outside school activities I’d like to try are...

Just new sports/activities that I've never done before and learn about them so others can also enjoy them too. 

*My fitness goals for the semester are…

1) Get a new personal best record on the beep test.
2) Get a new personal best on my vertical jumps (300 cm). 

*My personal character goals are...

1) Provide a more healthier/happier environment and community around me for others.
2) Have fun, and enjoy having fun with others, while working hard.

                    :-) 

Super Fit Final Reflection 

Super Fit has been a great experience for me this year! I have really enjoyed Super Fit this year, from the first day I started to the last day I was able to participate. I was able to always push myself to my limits even though I thought I couldn't. Doing the extended beep test, street hill run, community run and on fitness days. By putting in hard work everyday and getting support from my classmates and teacher, I was able to push myself and get to a high level of fitness (for me) where I am now able to run for a while without taking a break. And, I could tell that by: being the first ones to finish the street hill run and get a new record on my beep test, 12.4. My attendance in Super Fit was pretty good this semester. I did miss one field trip where I didn't tell the teacher I why I wasn't going to be there. And I do take full responsibility on that it was my mistake. But, other that one time, I never skipped class, always willing to participate with a gym strip on and if I wasn't going to participate, I would show a face at class. For me, fitness means a lot to me. And bugs me that (now as I'm writing this) I am unable to do fitness because of my injury. But fitness is where I can push my limits for my body for my health and at the end by drenched in sweat, feeling happy that I did something good today. My motivation in this class has always been that: I'm the youngest, so I want to show my seniors in the class that I can be up to there level of fitness. My goal this semester was to get a new personal best on the beep test, which originally was 10.7. And finally, in the last beep test I was able to do, I got an great 12.4. I was really proud that I could reach my fitness goal. And I will continue to do as much fitness as I can after my injury, by having a P.E 10 class next semester and start playing football in the spring.To me, leadership looks like when I'm ready to give up and some one motivates me to get back up and keep going.  I always tried to bring energy to class everyday by smiling and being glad to do what ever we were going to do that day; helping others to make them excited too for class today. Because I wan them to enjoy Super Fit as much as I did, this semester. This semester I think I deserve a 92% in this class, A. It has been wonderful experience this semester :-)    -Parmvir