You Will Complete 2 Boxes Each Day. 1 Box Must Be the Physical Activity Box

Instructions:

You will complete 2 boxes each day. 1 box must be the physical activity box.

The physical activity must be completed each day and counts for 50% of daily grade.

Choose 1 other box to be completed along with the physical activity. This will count for the other 50% of the grade. You may do the physical activity box twice on 1 day to count for 100% for that day.

For the paper activity, LABEL which paper activity was completed for EACH day.

Meal Plan
Develop a 1-day Meal plan (Breakfast, lunch, dinner, snacks) using Myplate (ChooseMyPlate.gov) as a guide. / Aerobic Capacity
Develop a workout plan using the FITT principle to increase or maintain your aerobic capacity (heart and lungs) using at least 2 different exercises.
F – Frequency (How often)
I – Intensity (How hard you work)
T – Time (How long you exercise)
T – Type (What kind of exercise you are doing) / muscular strength
Develop a workout plan using the FITT principle to increase or maintain your muscular strength using at least 2 different exercises.
F – Frequency (How often)
I – Intensity (How hard you work)
T – Time (How long you exercise)
T – Type (What kind of exercise you are doing)
flexibility
Develop a workout plan using the FITT principle to increase or maintain your flexibility using at least 2 different exercises.
F – Frequency (How often)
I – Intensity (How hard you work)
T – Time (How long you exercise)
T – Type (What kind of exercise you are doing) / muscle endurance
Develop a workout plan using the FITT principle to increase or maintain your muscle endurance using at least 2 different exercises.
F – Frequency (How often)
I – Intensity (How hard you work)
T – Time (How long you exercise)
T – Type (What kind of exercise you are doing) / body composition
Develop a workout plan using the FITT principle to increase or maintain your body composition using at least 2 different exercises.
F – Frequency (How often)
I – Intensity (How hard you work)
T – Time (How long you exercise)
T – Type (What kind of exercise you are doing)
communicable diseases
Choose 2 communicable diseases.
Describe symptoms, causes, patterns of transmission, prevention and treatments
Examples of communicable diseases include: colds, flu, mononucleosis, hepatitis, HIV/STD, tuberculosis. / non-communicable diseases
Choose 2 non-communicable diseases.
Describe the symptoms, causes, patterns of transmission, prevention and treatments.
Examples of non-communicable diseases include cancer, cardiovascular disease, diabetes, obesity, asthma, emphysema. / Physical Activity
Choose some type of physical activity. This can include, running, playing a sport, performing a chore such as shoveling snow, vacuuming, cleaning, etc.
Spend at least 30 minutes during the day performing some type of physical activity.
Keep a journal during each day of school that is missed listing all physical activities and how long the activity is performed.
This is required each day and counts for 50% of each daily grade. This can be twice on only 1 day for 1 hour of total physical activity.

Meal Plan:

4 / Student creates a 1-day meal plan using myplate as a guide. Student uses all 5 food groups. (Protein, vegetable, fruit, dairy, grain). Meal plan includes breakfast, lunch, dinner, and snacks. Student uses a variety of foods.
3 / Student creates a 1-day meal plan using myplate as a guide. Student uses at least 4 food groups. Meal plan includes breakfast, lunch, and dinner. Student uses a variety of foods.
2 / Student creates a meal plan. Student uses foods from at least 2 or 3 food groups. Meal plan includes at least 2 meals.
1 / Students creates a meal plan. Students uses food from 1 food group. Student only includes 1 meal.
0 / Student does not create a meal plan, does not include food from any food groups, or does not have meals planned.

FITT Principle (Aerobic Capacity)

4 / Student creates a fitness plan to increase aerobic capacity. Student includes exercises that increase the capacity of heart and lungs. Workout plan includes all components of FITT Principle: What kind of exercise/exercises are being performed, how often the exercises are going to be performed, how hard the student will work, and how long the exercise will be done. Includes at least 2 exercises, with both of them improving aerobic capacity.
3 / Student creates a fitness plan to increase aerobic capacity. Workout plan includes 3 or 4 components of the FITT principle. Includes 2 exercises, with at least 1 improving aerobic capacity.
2 / Student creates a fitness plan. Workout plan includes 1 or 2 components of the FITT principle. Student includes at least 1 exercise.
1 / Student creates a fitness plan. Workout plan includes 0 or 1 component of the FITT Principle. Student does not include any exercises.
0 / Student does not create a fitness plan, or does not include any components of the FITT Principle

Muscular Strength

4 / Student creates a fitness plan to increase Muscular strength. Student includes exercises that increase how strong the muscles are. Workout plan includes all components of FITT Principle: What kind of exercise/exercises are being performed, how often the exercises are going to be performed, how hard the student will work, and how long the exercise will be done. Includes at least 2 exercises, with both of them improving muscular strength.
3 / Student creates a fitness plan to increase aerobic capacity. Workout plan includes 3 or 4 components of the FITT principle. Includes 2 exercises, with at least 1 improving muscular strength
2 / Student creates a fitness plan. Workout plan includes 1 or 2 components of the FITT principle. Student includes at least 1 exercise.
1 / Student creates a fitness plan. Workout plan includes 0 or 1 component of the FITT Principle. Student does not include any exercises.
0 / Student does not create a fitness plan, or does not include any components of the FITT Principle

Muscular Endurance

4 / Student creates a fitness plan to increase Muscular endurance. Student includes exercises that increase how long the muscles can work without getting tired. Workout plan includes all components of FITT Principle: What kind of exercise/exercises are being performed, how often the exercises are going to be performed, how hard the student will work, and how long the exercise will be done. Includes at least 2 exercises, with both of them improving muscular endurance.
3 / Student creates a fitness plan to increase aerobic capacity. Workout plan includes 3 or 4 components of the FITT principle. Includes 2 exercises, with at least 1 improving muscular endurance
2 / Student creates a fitness plan. Workout plan includes 1 or 2 components of the FITT principle. Student includes at least 1 exercise.
1 / Student creates a fitness plan. Workout plan includes 0 or 1 component of the FITT Principle. Student does not include any exercises.
0 / Student does not create a fitness plan, or does not include any components of the FITT Principle

Flexibility

4 / Student creates a fitness plan to increase flexibility. Student includes exercises that increase the amount the muscles can stretch at the joint. Workout plan includes all components of FITT Principle: What kind of exercise/exercises are being performed, how often the exercises are going to be performed, how hard the student will work, and how long the exercise will be done. Includes at least 2 exercises, with both of them improving flexibility.
3 / Student creates a fitness plan to increase aerobic capacity. Workout plan includes 3 or 4 components of the FITT principle. Includes 2 exercises, with at least 1 improving flexibility.
2 / Student creates a fitness plan. Workout plan includes 1 or 2 components of the FITT principle. Student includes at least 1 exercise.
1 / Student creates a fitness plan. Workout plan includes 0 or 1 component of the FITT Principle. Student does not include any exercises.
0 / Student does not create a fitness plan, or does not include any components of the FITT Principle

Body Composition

4 / Student creates a fitness plan to improve body composition. Student includes exercises that improve the amount of muscle or decrease the amount of fat in their body. Workout plan includes all components of FITT Principle: What kind of exercise/exercises are being performed, how often the exercises are going to be performed, how hard the student will work, and how long the exercise will be done. Includes at least 2 exercises, with both of them improving body composition.
3 / Student creates a fitness plan to improve body composition. Workout plan includes 3 or 4 components of the FITT principle. Includes 2 exercises, with at least 1 improving body composition
2 / Student creates a fitness plan. Workout plan includes 1 or 2 components of the FITT principle. Student includes at least 1 exercise.
1 / Student creates a fitness plan. Workout plan includes 0 or 1 component of the FITT Principle. Student does not include any exercises.
0 / Student does not create a fitness plan, or does not include any components of the FITT Principle

Communicable diseases

4 / Student chooses 2 examples of communicable diseases. Students lists multiple symptoms, causes, patterns of transmission, prevention methods, and treatments
3 / Student chooses 2 examples of communicable diseases. Student lists at least 1 symptom, cause, pattern of transmission, prevention method, and treatment.
2 / Student chooses 1 or 2 examples of communicable diseases. Student lists at least 3 out of 5, symptom, cause, pattern of transmission, prevention method, and treatment.
1 / Student chooses 0 or 1 example of communicable diseases. Student lists at least 1 out of 5, symptom, cause, pattern of transmission, prevention method, and treatment.
0 / Student does not choose a communicable disease or lists 0 out of 5.

Communicable diseases

4 / Student chooses 2 examples of non-communicable diseases. Students lists multiple symptoms, causes, patterns of transmission, prevention methods, and treatments
3 / Student chooses 2 examples of non-communicable diseases. Student lists at least 1 symptom, cause, pattern of transmission, prevention method, and treatment.
2 / Student chooses 1 or 2 examples of non-communicable diseases. Student lists at least 3 out of 5, symptom, cause, pattern of transmission, prevention method, and treatment.
1 / Student chooses 0 or 1 example of non-communicable diseases. Student lists at least 1 out of 5, symptom, cause, pattern of transmission, prevention method, and treatment.
0 / Student does not choose a non-communicable disease or lists 0 out of 5.

Physical Activity

4 / Student does 30 minutes of physical activity and documents the activity. Student includes what physical activity was done, and how long the activity was done.
3 / Student does 20-29 minutes of physical activity and documents the activity. Student includes what activity was done, and how long the activity was done.
2 / Student does 10-19 minutes of physical activity and documents the activity. Student may or may not include what activity was done and how long the activity was done.
1 / Student does 5-9 minutes of physical activity. Student may or may not document activity.
0 / Student does less than 5 minutes of activity or does not document activity

1. Aerobic Capacity/Cardiovascular Endurance

Cardiovascular exercise, also called cardiopulmonary exercise, or simply cardio, consists of aerobic physical activities lasting longer than 90 seconds.

To better understand the terminology, you should know that cardio- refers to the “heart”, vascular means related to blood vessels, and pulmonary means related to the lungs.

Cardiovascular or cardiopulmonary endurance is your physical ability to maintain aerobic exercise for prolonged periods of time.

Physiologically, cardiovascular endurance refers to the efficiency of your heart, lungs and vascular system’s delivery of oxygen-rich blood to your working muscles during activities that last longer than 90 seconds.

Why is Cardiovascular Endurance Important?

Cardiovascular endurance is very important because the more fit your cardiovascular systems becomes, the healthier your lungs, heart and vascular system will be.

If you demonstrate high levels of cardiovascular endurance during exercise, you also have a more efficient heart, lungs, and vascular system while at rest.

This means less stress is put on your heart and lungs around the clock, enabling you to avoid illness and live a long, healthy life. Many argue that cardiovascular endurance is the most important of the 5 components to physical fitness.

2. Muscular Strength

Muscular strength is the amount of force your muscles can exert against resistance for short duration, anaerobic (without oxygen) activities. Resistance includes external objects such as free weights or household objects, or even own body weight during bodyweight exercises.

Physiologically, muscular strength it is the ability of your cells to supply muscle energy in the form of ATP (adenosine triphosphate) to your muscle fibers for concentric, eccentric and isometric contractions in time frames ranging from 0 to around 15 seconds.

Why is Muscular Strength Important?

The primary reason why muscular strength is important is its effect on activities of daily living (ADLs). Efficiency and safety during ADLs are two of the most important reasons for becoming proficient in all 5 components of physical fitness. The best way to build fitness for performing ADLs is through functional training, or exercises that mimic the activities you do in daily life or your sport of choice.

At the very least, to be physically fit in the muscular strength department, you should demonstrate the basic muscular strength needed to efficiently your ADLs. While ADLs vary from person to person, you can also consider activities such as push-ups, pull-ups, and carrying heavy objects to be ADLs.

Each of the 5 components of fitness depends on the others. Poor muscular strength can negatively affect aerobic fitness and muscular endurance.

3. Muscular Endurance

While muscular strength deals with short duration muscle contractions, muscle endurance deals with sustained muscle contractions and other anaerobic activities lasting less than 90 seconds.

Why is Muscular Endurance Important?

Muscular endurance is the bridge between muscular strength and cardiovascular endurance. In order to be have a fit cardiovascular system, you must demonstrate muscular endurance.

While muscle strength deals primarily with fast-twitch type II muscle fibers, muscular endurance deals with primarily slow-twitch type I muscle fibers. Your body contains both types of fibers, but only anaerobic exercises which last longer than around 15 seconds and less than 90 seconds strengthen your type I muscle fibers.

4. Flexibility / Mobility

Flexibility is the range of motion possible for each of your joints or groups of joints.

Why is Flexibility Important?

To some degree, your flexibility determines the efficiency of your muscles. Increased flexibility has also been associated with decreased risk of acute and chronic (overuse) injuries.

Poor flexibility can directly affect cardiovascular endurance, muscle strength, and muscular endurance. Physiologically, flexibility can include extramuscular factors, such as range of motion at a joint, as well as intramuscular factors, such as hypertonicity (knots) within the muscles themselves.

5. Body Composition

Body composition is the percentage of your body’s tissues which are composed of fat versus tissues which are fat-free.

The easiest and most common way to look at body composition is with a two-compartment analysis which compares the amount of body fat you have with your lean body mass, which includes muscle, bone, water, and organs.

It takes expensive equipment for a three-compartment analysis which isolates bone mass, which can also be considered an important part of body composition.

Why is Body Composition Important?

You could say body composition depends on the other components of physical fitness. Focusing on the other four aspects of physical fitness will naturally lead to improved body composition over time.

Having a poor body composition has many negative physical and psychological effects, such as increased chance of chronic diseases and depression. As mentioned previously, improper exercise habits and poor lifestyle choices can not only lead to being overweight or obese, but decreased bone mass associated with osteopenia and osteoporosis.