Superfit 2019/20 Course Outline (Fitness and Conditioning 11/12)

Superfit 2019/2020
Ms. von Bremen
Classtimes will fluctuate a bit between our morning and afternoon times.  September will be Monday after school 3:25-4:25 and Thursday morning from 7:15-8:15.  This class is yearlong and will run twice a week, once in the morning and once after school with the exception of special events (TBA).  The meeting spot is in the triangle unless otherwise stated on the schedule. The schedule will generally be posted monthly (outside PE office, on my classroom door (205) and on our Facebook page, please become a member).  Mr. Colvin and Mr. Evans will teach on occasion to ensure a well rounded course and Jaimie Marshall (pilates/yoga instructor) will also help out on occasion. 
This class will follow the Fitness and Conditioning 11&12 curriculum and will count as a PE 11/12 credit.  Please find the course curriculum at:
Attendance is key.  If you are not attending you will be asked to remove yourself from the class.  Your mark will be based on your daily participation (80%) and Assignments (20%).  Final exam will be decided closer to the time it will either be a fitness based activity or a project/assignment, this will be decided as a class.
What counts daily in Superfit: LOME 
Criteria:
Details:
Leadership 
  • Leading warm ups 
  • Demonstrating technique  
  • Encouraging others 
  • Helps with equipment 
  • Models respect for self, others, equipment & facility 
On time & ready 
  • Shows up on time 
  • With correct equipment  
  • Ready to go for 7:15/3:25 
Movement Mastery 
  • Consistently striving for mastery in each movement 
  • Listens to & follows directions 
  • Understands when to modify to maintain technique 
Excellence 
  • Consistently striving for excellence 
  • Pushes themselves to be better  
  • Output matches intensity 
  • Has a positive attitude towards all activities in all settings 
For the assignments you will choose and they will be relevant to you and your personal training and usually due at the last class of each month.

September Superfit Schedule:
Monday
Tuesday
Wednesday
Thursday
  Friday
2 - OFF
Labour Day
3
4
5 First Class-course outline, theory: heart rate.  Short running workout.
6
9 Barbell
Workshop: basic free weights
Theory: Muscle groups
10
11
12  HIIT
13
16 Cardio
17
18
19  Yoga
20
23 O-Lifting
Workshop:  basic technique
24
25
26 Cardio
27
30  Agility & Weights







Comments

Post a Comment

Popular posts from this blog

Superfit Assignment #1 - Heart Rate

Superfit 11/12 Heart Rate Assignment This assignment is to help you understand your training zones. 1.      Find your measured resting heart rate:   right when you wake up, before you start moving around.   Take for one minute or sleep with heart rate monitor on. MRHR =______ 2.      Find your estimated max heart rate (220-age=EMHR) ________ 3.      Find heart rate reserve (HRR) = EMHR – MRHR ________ 4.      Find your measured max heart reate (MMHR) = HRR +MRHR ______ 5.      Target Heart Rate = [(EMHR – MRHR) x %Intensity] + MRHR (figure out these training zones below in space) 6.      For training zone percentage/intensity multiply by .50 for 50%, .60 for 60% etc Zone 1 – Easy – 50-70 % of MHR –easy to talk (used for distance/recovery) Zone 2 –   Medium Pace- 70-80% of MHR – can still talk (distance/technique) Zone 3 – Hard but not max, hard to talk– 80-90% MHR (long distance race pace) Zone 4 – Race Pace – very hard to
Read more

Superfit - week of June 1st and onward

New schedule! NEW: schedule starting next week! As of June 1st... Monday's 3:20 meet in normal spot at RSS, Friday's via teams 8am, join meeting Monday June 1st - weights & barbell (Fitness Room)             Friday June 5th via Teams - Tabata Monday June 8th - core yoga    (Fitness Room)                      Friday June 12  via Teams- HIIT Monday June 15th - pyramid workout (RSS field)                   Friday June 19 - TBA Social distancing and cleaning protocols will be in place.  When in the fitness room you will have "your space". There will not be a lot of sharing of equipment...weights & bars unless they are cleaned in between.  Please sign up via form link below so I can plan accordingly and set up room accordingly.  I don't want to do any high intensity training in the fitness room but I feel we can safely do weights and yoga in this space. https://forms.office.com/Pages/ResponsePage.aspx?id=me8CaS-khk2UGmXWqgwWPRcjDp-0K
Read more

Superfit: Friday am on TEAMS, HIIT

Friday HIIT 8am on TEAMS 3 sets performed twice 30 sec rest between each set 30 sec exercise followed by 30 sec jumping jacks set #1 squats push ups knee drivers high low plank alternating lunges set #2 burpies bicycles pop squats swimmers spot sprint set#3 penguins (side to side abs) mountain climbers russian twist overhead squat (pretend you have a bar or use a ski pole or piece of dowling) hip thrusters warm up and cool down and stretch will all happen!!   <https://teams.microsoft.com/l/message/19:34621bbc69df4796b6752e6a7807caa9@thread.tacv2/1591941617832?tenantId=6902ef99-a42f-4d86-941a-65d6aa0c163d&amp;groupId=83726cca-9da7-411c-9f2f-10fa801c8ae5&amp;parentMessageId=1591941617832&amp;teamName=Superfit 2020- Von Bremen&amp;channelName=General&amp;createdTime=1591941617832>
Read more