Name: ________________________________________________ Class: _____________________________________

Ferndale Elementary P.E. Grades 3-5 (edition 4) Student Outcomes I can identify fitness components and relate/apply them to performance in a variety of activities I can apply daily health and fitness habits with fitness plans and goals for individual achievement I can understand how my body works and what it needs to be healthy I can understand how food affects my body and how it can affect my performance I can connect health and fitness habits to daily life and activities

Fitness Components of the week are Speed and Agility and Muscular Strength.

Speed and Agility is actually two parts: Speed is the ability to move the body in one direction as fast as possible. Agility is the ability to accelerate, decelerate, stabilize, and quickly change directions with proper posture (doing a variety of movements). So quickness is the result of being able to react and change body position with the maximum rate of force. Activities for speed and agility:

• Lateral plyometric • Jump box drills jumps • Plyometric agility drills

• Forward running (high • Shuttle run (lines) 50 knees, sprints) yard dash

• Lateral running (side to side drills)

Activity idea: Balloon tag with your family It may sound easy, but this game gets super intense, forcing you to react quickly and stay on your feet. • Inflate a balloon and stand 8 yards away from your partner (or as many as you like). • Hit the balloon toward a partner, not straight up in the air. • If the balloon touches the ground near you, you're out. • The last person standing wins.

Muscular Strength Muscular Strength is the amount of force that a muscle can exert against some form of resistance in a single effort. It is the ability of the muscle to lift something heavy.

• Lifting weights • Squats • Pull-ups • Stair workout (hill • Climbing walking) • Resistance bands • Digging and shoveling • Dance (heavy gardening or

• Push-ups • Biking yard work)

Activities for muscular strength:

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Test June Score Fitness Component

Pacer Cardio Endurance

Curl-ups Abdominal Strength

Pushups Muscular Strength

Flexed Arm Hang

Muscular Strength

V-Sit Flexibility

Jump Rope Speed and Agility

Healthy Fitness

Zone

Age B-boys G­Glrls

9yrs N/A lOyrs 17 11 yrs 20 12 yrs 23 9yrs 9 lOyrs 12 11 yrs 15 12 yrs 18 9yrs 6 lOyrs 7 11 yrs BS G7 12 yrs 810 G7

9 yrs 4sec

lOyrs 4sec

11 yrs 6sec l2 yrs 810sec G7sec

Personal Goal

July Score Did you meet

your goal? New goal August Score Did you meet

your goal?

Name: ________________________________________________ Class: _____________________________________

Fitness Testing How to do the Pacer test (cardio endurance) https://www.youtube.com/watch?v=aREm_zAouEU&list=PLgIRGe0-q7SbuhJiuEKdpqbQlhzqtFJUg&index=1

• Pacer Test cadence https://www.youtube.com/watch?v=Y82jDHRrswc&t=59s • Pacer Score Tablehttps://pftdata.org/files/pft-pacer-tables.pdf

How to do the Push up test (muscular strength) https://www.youtube.com/watch?v=ometCBcyjRU&list=PLgIRGe0-q7SbuhJiuEKdpqbQlhzqtFJUg

• Push up cadence https://www.youtube.com/watch?v=bpfPe5OvSH4&pbjreload=10 How to do the Curl up test (abdominal strength) https://www.youtube.com/watch?v=XoxtAn8xzQM&list=PLgIRGe0-q7SbuhJiuEKdpqbQlhzqtFJUg&index=7&pbjreload=10

• Curl up cadence https://www.youtube.com/watch?v=RW6OssVmJBI&t=3s How to do the Flexed arm hang test (muscular strength) https://www.youtube.com/watch?v=ACn3McZfu4w&list=PLgIRGe0-q7SbuhJiuEKdpqbQlhzqtFJUg&index=11

Healthy fitness zones for tests above https://pftdata.org/files/hfz-standards.pdf

How to do the V-sit test (in place of sit and reach) (flexibility) https://www.topendsports.com/testing/tests/v-sit.htm

One minute Jump rope test (speed and agility) - time yourself jumping for one minute, count all jumps over in the minute (does not need to be consecutive)

Fitness Test Tracking Sheet

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Name: ________________________________________________ Class: _____________________________________

Nutrition Topics--Proteins, Fats, and Dairy Protein and Fats We can get protein from foods like meat, beans and nuts. Our bodies take the protein we eat and break it down to form skin, fingernails, hair and muscles (remember, our heart and lungs are muscles, too!). Protein helps us grow, think, and move. There are a lot of foods that provide protein - the important thing to remember is to Go Lean With Protein. Foods that are lean are better for your body. With all that being said about eating lean, fat is also a type of nutrient. Just like other food groups, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. For years we’ve been told that fat is not good for you, but now we know that not all fat is the same. “Bad” fats (from sweets, junk food, and fried food) are famous for unhealthy things such as weight gain, clogged arteries, an increased risk of certain diseases and so on. But “good” fats such as unsaturated fats and omega-3s (found in certain oils, avocados, some nuts and seeds, and some fish) have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight. For a more complete explanation of proteins and fats and a longer list of "bad and good" fats, visit HelpGuide.org.

Dairy Eating and drinking dairy products gives you nutrients that are important for health and maintenance of your body. Dairy nutrients include calcium, potassium, vitamin D, and protein. Calcium can improve bone health, especially in children and adolescents, and may reduce the risk of osteoporosis.

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Name: ________________________________________________ Class: _____________________________________

Daily Health Log Directions: Fill in your activities for the day including the exercise, minutes, and type (fitness component— flexibility, abdominal strength, muscular strength, speed and agility, and cardio endurance). Check off all food groups you included in your diet. List how many glasses of water you drank today. Goals:

1. 60 minutes a day (40 minutes cardio) 2. Eat from all the food groups 3. Drink 8 glasses of water every day (64 ounces)