Aerobics We will be exploring different types of aerbic activities using the Polar Heart Rate Monitors. These will gauge individual heart rates to allow you to work within your personal heart rate zone.  Activities Stations Step Aerobics Power Walking Interval Training Dance Aerobics Regular Aerobics Kickbox Aerobics Toning with Weights Stretch Cord Toning  Target Heart Rate Calculations

Nutrition Give me Five and Bracelet eating are two ways to try to improve your fruits and veggie SERVINGS of eating. These are just quick ways to start your thinking; the acutal daily recommended amounts are listed below under food groups. Give Me Five - 2  fruits & 3 Veggies (for the minimum daily required servings) Bracelet Eating - 4 fruits & 5 Veggies (for the maximum daily requirements). Put 9 bracelets on one wrist. Every time you eat a fruit or veggie, take a bracelet off and put it on the other wrist. The remaining bracelets let you know how many f/v you have left to eat. Fiber - 25-30 grams per day. Try to eat whole grains whenever possible instead of "white flour foods" (pasteries, cookies, chips, white bread, white rice...). White foods drive up the insulin causing sugar not used to be stored as fat. Food Groups -  Plus 8 x 8 oz. glasses of water / day. Fats, Oils, Sweets: sparingly Dairy: 3 cups  Meat (Protein-major source): 5.5 oz  Fruit: 2 cups Veggies: 2.5 cups  Grains: 6oz. AS WITH EVERYTHING, BALANCE IS THE KEY!!  TRY TO INCORPORATE THE RECOMMENDED SERVINGS AND EAT HEALTHY  SNACKS AND TREATS THAT YOU LIKE.  :)   YOU'LL FEEL BETTER INSIDE AND OUT.

Activity Pyramid http://www.freewebs.com/donakowski/10 min toning.doc

Muscles & FITT Principal of Exercise Muscles   Abductor  Deltoid Gluteals: Gluteus Medius, Gluteus Maximus   Pectorals  Soleus  Trapezius  Adductor  External Obliques  Hamstrings  Quadriceps  Spinal erectors   Triceps  Biceps  Gastrocnemius (calves)  Latissimus dorsi (lats)  Rectus Abdominis  Tibialis anterior (shin)   FITT Principal of Exercise How often? Frequency : ) How hard? Intensity : How long? Time :  What kind? Type : see below Sedentary Living (computer games/tv/web surfing),Flexibility Activities, Muscles Fitness Activities,Active Sports and Recreational Activities, Active Aerobic Activities, Lifestyle Activities. (See Activity Pyramid for weekly recommendations)  Calculate Target Heart Rates... See Swimming page of this web site; click here http://www.freewebs.com/donakowski/swimming.htm

Kudos to YOU The following students have demonstrated one of more of the Personal /Social Character Traits as listed in the Michigan State benchmarks for Physical Educaiton:

Assignments (See my Dates & Links page for websites to complete assignments below). 1. Food Diary and HEI (Healthy Eating Index)  See directions by clicking - IHEI forwebsite.doc 1.5 Fitness Over the Break H.W. You are to be exercising over break according to the fitness pyramid. Record each activity you do, identify it's category, take and record a 6 sec pulse, indicate how long you did the activity, note the level of intensity by what your heart rate was Low = 13 or under, Moderate = 14-16, High = over 17. Have a partner/witness sign and verify your activity participation. Write about the difficulty or ease you experienced while completing this assignment.  2. Make a five-day menu that meets at least the minimum servings recommended per day according to the food pyramid. The food diary sheet can be used as a format or you can use the computer to put info in this same chart form. Use your fiber page to make sure you have enough fiber, and your serving size page to adequately tell how many servings of each food you have planned for. At the bottom, make a legend of colors that are assigned to each food group and either put that color dot next to each food or write or type the food in that color: X = F.O.S, Blue  = Dairy, Red  =Meat/Protein , Green = Veggies, Orange = Fruits, Black = Grains.  Next to each of the legend entries, total up the number of servings that you wrote out to make sure you met the minimum requirements.Prepare the menu for the family and ask shoppers in the house to purchase food for as many of the days as possible. After eating what was on the menu for one day or all of the days, write a reaction paper to this and include family member's reactions as well. 3. Go to fitness or health website and write a reaction paper to what you have learned. 4. Browse for a healthy receipe, print it off the website, make it, and, write a  1 page reaction paper. Include comments from others if they took part and add pictures if you desire. 5. Report on your BMI (Body Mass Index) using the one for teenagers. Include the definition, what your BMI is, the result- what do you need to do with this information, compare it to the one we did in class with the measuring tapes - is it the same? 6. Go to the Real Age website and report on three interesting Tips of the Day. Find a listing of tips in the Tip Archieve.

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