Woodhaven High School

WOODHAVEN HIGH SCHOOL

PHYSICAL EDUCATION DEPARTMENT

AEROBICS

MRS. CHAPMAN

DEFINITION OF AEROBICS: Using oxygen

The word aerobic literally means “with oxygen” or “in the presence of oxygen”. Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs, and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

ACTIVITIES INCLUDE BUT ARE NOT LIMITED TO:

Circuit training

Fitness room workouts

Fitness workouts, gym

Jump rope workouts

Kickboxing

Pilates

Swimming, conditioning

Track workouts

Water aerobics

Yoga

Zumba

REQUIRED EQUIPMENT:

Clothing must be comfortable and allow free movement

Shoes: aerobic, cross training, tennis or basketball preferred

Bathing suit (nose plugs, ear plugs, bathing cap optional)

Towel or Yoga mat

Optional: water bottle

GRADING:

All Physical Education Department rules and policies will apply

Participation each day is mandatory. You must be dressed in proper

gym attire and ready to participate to the best of your ability.

Any absences from class require attendance at PE make-ups after

school. These dates will be posted in the locker rooms and will range

from fitness room, gym, track, and swimming. Any day you miss in

the swimming pool must be made up in the pool.

Written tests on concepts, muscle groups, FITT formula, nutrition,etc.

FITNESS TESTING: PRE-TEST. & FINAL EXAM

PUSH-UPS GRADING SCALE:

PUSH-UPS GRADING SCALE:

BEGINNING MID TRI FINAL EXAM (3 sec. hold) OR(own pace)

MALE FEMALE MALE FEMALE MALE FEMALE MALE FEMALE

A 35 20 40 25 50 30 80 50

B 34-30 19-17 39-35 24-20 49-45 29-25 79-70 49-40

C 29-25 16-14 34-30 19-17 44-40 24-20 69-60 39-34

D 24-0 13-0 29-0 16-0 39-30 19-15 59-50 33-27

E 29-0 14-0 49-0 26-0

SIT-UPS GRADING SCALE:

BEGINNING MID-TRI FINAL EXAM

A 50 75 100

B 49-46 74-65 99-90

C 45-40 64-50 89-75

D 39-25 49-40 74-60

E 24-0 39-0 59-0

6 MINUTE RUN

A = 15

A-= 14

B+=13.5

B =13

B-= 12

C+=11.5

C = 11

C -=10

D+= 9.5

D = 9

D-= 8

JUMP ROPE TEST

A= 150+

B= 149-140

C= 139-130

D= 129--100

E= 99-0