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PAF3O

GR.  11 PERSONAL FITNESS AND WEIGHT TRAINING
PAF3F
This course introduces students to the benefits of weight training, while addressing all components of physical fitness. This course is designed for students interested in training specifically for a sport or looking to improve their own appearance and body image. Through a variety of aerobic and weight training activities, students will improve their personal fitness. Students will develop personal fitness programs to gain strength, tone muscles, improve cardiovascular fitness, flexibility and/or enhance appearance. Safety, training techniques, anatomy and nutrition will be important topics discussed in the course. Through the achievement of the Ministry and the Ontario Catholic School Graduate expectations students will apply movement principles to refine skills; and participate in a variety of activities that enhance personal competence, fitness, and health.


Units of Study

Personal Fitness (60 hours) ( M, W, F)
Students through participation in various fitness activities, demonstrate respect for the rights, responsibilities 
and contributions of both self and others, e.g., modeling positive behaviour, encouraging others. Students
assess their personal fitness levels, establish personal fitness goals and design and/or review personal fitness
programs  to gain strength, tone muscles and/or enhance appearance. Students participate actively and safely
in vigorous physical fitness activities designed to maintain or improve personal fitness levels in ALL components of fitness. Assessment: . Students will be required to keep consistent and accurate logs of all workouts and regularly re evaluate and re assess goals.


Unit I - Readings

Test Review - Test Date: 
Test Format: 50 multiple choice questions on quia + 20 mark case study
Topics: - Start Lifting Safely Power Point, Water Articles, Fundamentals of Weight Training Note, Chapters 1 and 2 in textbook. 


Unit 2 - Readings
Web Site:  GetBodySmart.com

Test Review - Test Date 
Test Format: Multiple Choice/Matching questions, Diagrams, Case Study
Topics: Anatomical Movement and Location terms, Skeletal Anatomy, Muscle Anatomy, Muscle Function,
Chapter 3 - program design, Chapter 5 Cardiovascular Fitness. HIIT article.

Unit 3 - Readings/Notes

Test Information

Test date:
Content: Chapters 6, 9, 10 and 11 (section 1 only)
All articles assigned.
The New Rules of Healthy Eating Note ( google.docs)

Exam Review


Group Fitness Activities (22 hours) ( Thursdays)

This unit will provide opportunities for students to practise, develop, and refine their movement skills and build their levels of fitness through physical activities that teach body management, control of body rhythm, creativity, sequencing, composition, and stability. Students will develop their aesthetic understanding of movement through activities such as aerobics, boot camp, weight training,  kickboxing,  pilates, spinning, yoga and recreation/leisure activities.  Students will experience physical activities that promote participation, responsible behaviour, effective group work skills, personal safety and the safety of others..  Assessment: Students will demonstrate an understanding of fitness components and leadership skills by designing, participating in, and leading group fitness activities, which incorporate these components

Note: There is an OPTIONAL Fee of $30 to participate in some specialized group fitness activities including Yoga, spinning, boxfit, pilates, kickboxing, boot camps, cross fit. etc.

Health (28 Hours) (Tuesdays)
The following topics will be studied in this unit:
Nutrition  
In this unit, students explain how healthy eating fits into a healthy lifestyle, e.g., risks of dieting and other eating behaviours. Students analyse the relationships among healthy eating, physical activity, and body image. As an extension to their personal fitness programs, students examine personal eating patterns and develop strategies for improvement. Students identify the relative effectiveness of different types of resources and support services related to healthy eating, e.g., health unit, sport nutritionist.

Anatomy
Students explore basic anatomy of the human body using correct anatomical terminology and physiological principles to describe human performance. They demonstrate an basic understanding of the skeletal and muscular systems and joint mechanics related to movement..  Students identify skeletal and muscular location.

Foundations of Personal Fitness
Students will undertake an in depth study of the components of fitness. Topics covered will include exercise safety, program design, cardiovascular fitness, flexibility, the science of weight training, and becoming a better health and fitness consumer.
Assessment: Students will demonstrate understanding through quizzes, tests and assignments.
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