Fluent Essays

make something like in the attached example about yoga for sedentary adultsEach student will develop an exercise program that is developmentally appropriate for any age group, consider the level you would like to be working with (children, teenagers, college students, women, men, athletes, sedentary, elderly, special populations). The program will contain items such as nutrition, fitness games/activities, boot-camps, muscular endurance, cardiovascular fitness, body composition, muscular strength, etc. FACE TO FACE CLASSES: All work must be placed in a folder or small binder that is binded!!! ALL CLASSES: Please include a cover sheet which must include your topic/unit, your name, due date and the name of this course.Individually, you will create a ONE fitness lesson at the level ( what age group, population- athletes, elderly?) you select. This lesson will be taught later on as another project. This must include the following:One full warm up- list exercises in bullet form, include a brief description of each exercise and a pictureProper stretches- list exercises in bullet form, include a brief description of each exercise and a pictureOne full cool down- list exercises in bullet form, include a brief description of each exercise and a pictureRationale for your choices in your unit – why are you doing what you are doing and how will it impact them later on in life?Create ONE lesson plan (use College of Education ,COE, format ) correctly. The reflection portion is to be left blank and removed from the lesson. Remember that this lesson plan must be different from the lesson plan you use in the teaching video.Develop a list of daily requirements including but not limited to the items listed below:dressing attire policiessafety considerations- think of everything… what if someone gets hurt what is the protocol?specific expectations for clientsattendance procedurestardy policies ( will any fees be assessed if they are late or miss a session? Does advanced notice have to be given? If so, how much?)food/water policiesProper materials/equipment needed for classDiscipline proceduresRules and proper behaviorAny special considerations? ( beginners, intermediate or advanced clients)identify and investigate 5 websites that could be used to educate your client or athlete about fitness and include as reference for this exercise programUtilize One of those websites to create ONE assignment for your client to complete, state which website you want students using.Discuss ONE method of assessment (physical or cognitive) How will you measure results? Provide an example with proper description and grading scale/criteria.*** When putting this together, complete each task listed above to ensure that you get all the points allotted. Be organized, descriptive, and explain things clearly. example_final_unit_plan_2019.docx Unformatted Attachment Preview PEP 4102 – ON line Grading Rubric for the Unit Plan Student: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. cover sheet= ___/1= Rationale= ____/1 Rules, expectations, etc= ___/1 Warm up= ____/1 Stretches= ____/1 Cool down= ____/1 FEAPS met= _____/1 Sunshine State Standards met= _____/1 Lesson plan components: a. Objective= ____/1 b. Set= _____/1 c. Body= ____/1 d. Closure= _____/1 e. Assessment= ____/1 f. Home learning=____/1 5 websites= ____/1 Home learning assignment ( created from one of the 5 websites listed)= ____/1 ONE formal assessment example = _____2 Proper references=____/1 Level of Professionalism=____/1 *** failure to include this rubric is a ONE point deduction Total:________/20 Other possible deductions can be made as the Professor sees fit. Examples of other deductions include: lack of organization, lack of professionalism, repetitive material, grammatical errors, failure to describe in detail, missing rubric, and various others not listed above. 1= Excellent= meets above requirements, items are structured, organized, creative, and descriptive .5= Average= somewhat meets above requirements 0= Inadequate= key information missing, inadequate or fails to meet requirement listed CARDIOVASCULAR REHABILITATION FOR SEDENTARY ADULTS FITNESS UNIT PLAN PEP 4102 March 4, 2019 Rationale: This fitness program has been created for sedentary adults or people who have suffer from sedentary activity levels for a long time. In different instances illnesses, physical limitations, repetitive work, causes pains and aches that might affect people physically and psychologically causing anxiety, stress affecting their lives for long periods of time. Certain types of jobs require that worker use their hands, arms, back, and knees mechanically, this can cause tissue strain. Consequently, musculoskeletal pain is not easily treated just medication and inactivity that later would bring high blood pressure, diabetes and other illnesses. This program will help individuals to build a more stable fitness plan of health teaching them new behaviors. Building flexibility, agility strength and increase their ability to organize their efforts and work on their cardiovascular health and wellness. I choose to work with this population due to the importance to improve skills in the individual and help them build a better quality of life without pain. Daily Requirements/Rules: A. All participant needs to complete the Safety Participation questionnaire 2017 PAR-Q+ B. Wear comfortable breathable clothing, such as t-shirt, shorts. Choose well fitted sneakers with sole support to avoid injuries. No open shoes will be accepted. C. Safety Considerations: - Follow instructor movements - Stop any movements that brings pain and cause unbearable discomfort. If for any reason your breathing gets heavy stop the exercise. - Bring a water bottle or Thermo and stay hydrated during the exercise. - Wear skin sun protection and a hat when exercising outside. - Each exercise is demonstrated in moderate and advance levels according to participant level of fitness - In the case of Emergency, instructor will contact emergency contact information from participant sing up form and/or emergency response number 911 if needed. D. Participants need to be on time, prepared and well rested. E. Goals : - Increase strength and flexibility through ease polymetric and agility exercises - Apply exercises 2-3 times per week for a total 150 minutes a week. - Learn how to stretch joints properly after warm up and follow up daily - Participants would complete a six week program two times a week. D. Cost: $100 No fees will be reimbursed for dropping the program E. Attendance: No tardy participants would be accepted, no funds would be returned for missed sessions. F. Proper Materials/Equipment Needed: All materials would be provided by the instructor. G. Discipline Procedures: Participants should ask questions if a movement is not well understood. Instructor would be showing the movement, keeping time and revising participants form. H. Each participant is required to keep track of daily physical activity, food intake (how many times a day and type of food) to register changes by the end of the program. Warm up This is the most important part of the workout because it prepares your joints and muscles for a more gradual transition from rest to activity. Warming up with a short routine improves tissue elasticity because it increases body temperature, heart and respiratory rate. Lifting arms side to side inhale air to fill your belly, raise your arms all the way up and reach, after 2 seconds lower down the arms excelling contracting muscles of the abdomen. Repeat 5 times Over Head stretch and turns: Place your hands on your waist and move your head up down reaching max flexibility, 1 set 5 times each. Do the same turning head left to right slowly. Looking ahead bringing your ear to your shoulder and hold your head with same side arm pulling the stretch for 2 seconds. Use your hands if the turns become difficult be careful not to overextend it, it can cause injury. Standing Quadriceps Stretch: stand along side a wall or chair and placing one hand on the wall for support. While keeping good posture, bend opposite leg clasp the ankle with same side hand and hold it for 30 seconds bring heel towards buttocks. Repeat other side, keep breathing. If you have knee problems or can not reach your heel request a band to the instructor to ease Lateral Stretches: Stand with your legs same wide than your hip, knees slightly bend and pelvis slightly in. Lift your left arm over your head behind the ear. Place your right arm on your waist or over your tight for support and lean to the right count 3 seconds and slowly come back straight and repeat same instructions with the right arm. You can do the exercise on seated on a chair. Complete 3 sets Start walking frisky, jogging or running around the field for 5 minutes. Back should be straight and your head up looking straight not your feet. Hold your arms slightly bend and away from your body to swing freely and rhythmically, do not clinch your fist. Let your heel hit the ground first, roll on to the ball of your foot and push off next stride. You can also try to walk seated on a chair with a more flatted-footed style. Workout Muscles working: Quadriceps, gluteals, hamstrings and calf. Muscles working: pectorals, triceps, deltoids, rectus abdominus, triceps Estimate your target heart Rate zone subtract your age from 220. MRH=220-age. Work out should be increase only 65\% for MRH, since you have been inactive. Squats: Keep back straight, open feet as wide as your hips, lift your hands straight in front of your shoulders and squat down, knees should not pass your toes as your hips are parallel to the floor. Hold for 3 seconds, drive upward to starting position. 3 sets of 8-10 repetitions. Use a chair to seat and stand, it can also the back of a chair in front of you for support and balance or use an exercise ball against the wall if your back hurts, place it behind your waist and follow squatting instructions. Bunny burpees and push: From standing position, squat down, place your hands on the floor, jump back with your feet back on a plank position then jump with both feet forward and push to reach up. Repeat 5 to 10 times. For a simplify version just walk with your feet, avoid jumping. Push up: Facing down the floor on the push up position, arms and back should be straight and your body weight supported by your arms fingers pointing forward. Lower your chest to the floor with back straight and county one going back to start position. For easier version bend your knees for support keeping back straight. Chair Dip: Using a sturdy bench or chair, sit in the front of the chair and place your hands beside your hips. Extend your feet front until hips are on the air suspended by your hands . Slowly lower your body downward until your elbows are between 45 - 90 degrees Curls up: Lay down on the floor facing up, bend your knees, cross your hands in front of your chest and lift body up. Make 3 sets of 25 reps. For a more simplified version instead of laying on the floor sit on an exercise ball and walk forward laying flat on the ball, keep chin away from your chest and lift up, stop before completely seated and go back. Cooldown After the workout is recommended to gradually slowdown your activity level to avoid any dizziness or drop of blood pressure just to name a few problems. Your heart rate needs to slow down before working on the floor so keep moving in a slow pace for 5-10 minutes. Your can start some stretches while standing but remember to keep moving. Stretching moves your joints to the full range of motion, some static stretches are recomende to work on the muscles you included in your workout. Across body and overhead stretches: Standing or sitting cross your left arm in front of you, keeping your back straight and shoulder back, grab your elbow with your right hand and pull it as close to the body as possible. Continue with left arm over your head and pull elbow as close to your right side behind your head, pull and hold. Repeat same movement on right side. 1 set Hip Flexor Stretch: laying facing up on the floor with both legs extended, bend left leg and grab the tight to your chest hold for 5 second, lift your head up gently. Extend leg up keep pulling for other 5 seconds. Complete three sets. To facilitate exercise, use a towel or elastic band to pull. Side lunge: stand with feet wider than your hips, with your hand on your tights, lunge to one side by bending one knee and keeping the other one straight. Do not bend the knee over 90 degrees, keep it over the heel. Hold position 3 sets of 8 To facilitate the exercise use the back of a chair for support or locate your hands on the floor. Cat stretch: facing down on your knees, place hands in front of your shoulders and hips straight line with your knees. Begin to slouch your back and place your chin on your chest count three seconds and lift chin up until your back is extended. Spine extension: same starting position as cat stretch extend your arm and leg in light with your torso and do not arch your back. You can work unilateral or bilateral alternating opposite sides of arm and leg. Place and small exercise ball under your belly to facilitate exercise. Trunk Twist: Lie on your side straight legs. Slowly bend one knee and place it on top to reach the floor. Keep shoulders on the floor, lower leg straight. Repeat with other leg, you should feel a pull no pain. Back Bridge: Lie on your back with knees bent, arms extended on the side. Tuck your pelvis, contract gluteal muscles and lift tail bone, buttocks and lower back from the floor. Hold position for 5-10 s, lower your pelvis to starting point repeat 10 times Florida International University College of Education - Department of Teaching and Learning Lesson Plan Format Name ____ Subject___cardiorespiratory camp_________ Date ____March 4, 2019____________________ Grade _______K-12___________ Lesson __Agility and flexibility exercises________________________________________________ Objective(s): At the end of the lesson: - - Participant would be able to list and demonstrate 5 out of 8 flexibility and agility exercise with proper form. Participants would learn how to apply flexibility exercise at home safely after appropriate warm up. Participants would understand the principles of cardiorespiratory endurance Standards: (include complete standard, as appropriate for your major, course content, and population) Cognitive Abilities PE.912.C.2.15: Calculate individual target heart-rate zone and analyze how to adjust intensity level to stay within the desired range. PE.912.C.2.7: Evaluate the effectiveness of specific warm-up and cool-down activities. Responsible Behavior and Values PE.912.R.5.4: Maintain appropriate personal, social and ethical behavior while participating in a variety of physical activities. FEAPS Assessment 1.a Learning environment 2.2 Instructional Delivery and Facilitation 3.d Strategies: • ESOL : Use of journal, one-on-one instruction, modeling, repeat and paraphrase instructions • ESE: Instruction of each exercise are listed with pictures, incorporate peer tutoring Options for varying abilities and/or levels: • Beginner: All participants would start exercise in low speed Modify movements and adaptation reducing number of repetitions The use of chairs and bands to facilitate stretch exercises • Advanced Increase speed of exercise once muscles are adjusted to the exercise on agility movements Increase of number of repetitions but no more than 10\% each week Materials: Agility ladder, balls, resistance bands, cones, clipboard with participant’s attendance and task sheet, pen/pencil Set: - Who wants to be fast, play professionally and learn how to get rid the enemy team? Have you ever felt stiff, tired, with joint pain or cracking? Can you tell me how do you start day in the morning? What do you do? After their response, I will explain how agility and a healthy body can increase the possibility to play a sport and recreational activities, helping them physically and mentally. Body: Participants will get a overview of the steps to follow each exercise, importance of following instructor direction. Identify the need of groups according to participants skills. Demonstrate exercise with verbal number of sets and repetitions Provide immediate supervision, correction of posture and form Break down tasks and keep encouraging for close approximation Drill 1: Have participants in two lines, stand in front of a cone, separated by 12 feet apart. Participants need to run and touch the cone of the participant directly in front of them and wait for instructions. Drill 2: Divided in two teams participants need to zigzag 12 cones separated 24 inches then with both feet jump exercise ladders and make a new line. Drill 3: Have participants learn to measure heart rate and follow cool down exercises Closure: Instructor would like some feedback from participants and would ask the following questions: Was there any challenges on each of the movements during the lesson? Are there any other agility movements that should be included? How many people measured their heart rate for the first time? Can anyone explain the importance of warming up and cool down exercises? Assessment: During assessment instructor will rate the participant according to demonstrating target behavior, good sportsmanship seen in participation rubric. Instructor will ask participants to log the lesson activity in their journal, include their heart rate and describe the importance of physical activity in cardiorespiratory endurance. 4-Exemplary 3-competence 2-Less than consistent 1-Little or no success Home Learning: Participants are requested to keep physically active by walking, bicycling, swimming, also applying warm up, cool down, flexibility as well as practicing measuring their heart rate. Educational Websites Fitness plan This websites would help you get additional information about why and how become physically active. Regimen for the Sedentary Patient: What a Cardiologist Needs to Know. American College of Cardiology. www.acc.org/latest-in-cardiology/articles/2016/05/16/08/23/planning-an-exerciseregimen-for-the-sedentary-patient The office of Disease prevention and Health Promotion has a book with information called Move your Way. This website can help you build a complete map to Make a Plan and other materials. https://health.gov/paguidelines/moveyourway/materials/PAG_MYW_Adult_FS.pdf Nutrition A good fitness plan always needs a changed in nutrition according to your goals and expected results. Canada’s Government has an excellent website with nutrition facts and how to read food labels. It offers many suggestions for eating habits incorporating physical activity into everyday life. https://foodguide.canada.ca/en/ Track your fitness progress is a free website that help you make the right nutrition choices according to your plans. https://mealplanmap.com/ Additional Information Adapted Sports and Recreation can be found in Disabled Sports USA. Provides sports and recreation services to people with physical or mobility disorders. https://www.disabledsportsusa.org/sports/adaptive-sports/ Help is always welcome when feeling overwhelmed. This Motivational website is a guide that would give you tips to get you started with your fitness plan. https://www.helpguide.org/articles/healthy-living/ Visit your closes parks and recreation web site for information to get to know your town parks, recreational activities and more. Remember to keep active visit different parks, museums, indoor and outdoor activities would help you keep active. Here is a link on my town https://www.sarasotafl.gov/government/parks-and-recreation Assignment Participant are required to keep a log of exercise, stretch and nutrition. This log needs to be comprehensive and include actual weight, high, current activity levels. Participant started a commitment to keep physically active, therefore the each week the goal is to walk a mile and record it. Using this website https://www.healthline.com/health/cardiorespiratory-endurance#exercises, there are many others exercises that help you increase heart rate and keep a log to check for improvements during the program. Example : Level of Cardiorespiratory Endurance 1 Mile walk test: a. b. c. d. Measure your body weight _______lbs Stretch legs, do some easy jogging Start walking and cover 1 mile as quickly as possible Measure your time with a stop watch, raise your heart rate up to 120 bpm Waking time ____________min ________sec Heart rate 10 Seconds count = ____ x 4=_____bpm Total exercise hear rate= ____bpm e. Determining maximal oxygen consumption Walking Time= _____min+(______sec/6)= ________min f. Insert your values W=weight A= age G= gender Females 0 Males 1 T= time 1M course (minutes) H= (bpm) VO2max= (132.853-(0.0769xW)-(0.3877xA)+(6.315xG)-(3.2649xT)-(0.1565xH)=___________ Maximum oxygen consumption measured in milliliters of oxygen per kilogram if body weight per minute It is recommended to participants to find the closest Parks and Recreation website and start visiting parks, museums, pools, community activities to help them keep active and find a leisure activity that support their goals. Method of Assessment Participants will be given a certification of completion after successfully attended all the classes. Honor certificates and invitation for the next level program will be awarded to participants that completed all the required assignments and reached goals. Daily log would have the changes and improvements made and that information would be used in the next level of fitness. The grading sheet will contain a detailed check list to grade the participants level of skills (flexibility, agility, cardiovascular) according to results of the test, in addition to final comments and recommendations from the instructor. References Cronkleton, E. What is Cardiorespiratory Endurance and How Can You Improve it? Health Line Newsletter. https://www.healthline.com/health/cardiorespiratory-endurance#takeaway Disabled Sports USA. Adaptive Sports. Accessed March, 2019. http://www.disabledsportsusa.org/ Government of Canada. (2019). Healthy Foods is More than the Food you Eat. Accessed March, 2019. https://food-guide.canada.ca/en/ Help guide. Helps You Help Yourself. Accessed March, 2019. https://www.helpguide.org/articles/healthy-living/ Meal Plan Map. (2019). https://mealplanmap.com/ Move Your Way. What is your Move? https://health.gov/paguidelines/moveyourway/materials/PAG_MYW_Adult_FS.pdf Robinson, L. et. Tal. (2000). Body Control Pilates Manual: Ultimate Pilates Guide. Macmillan Publishers Ltd. Print. Sarasota County Parks and Recreation. Accessed March, 2019. https://www.sarasotafl.gov/government/parks-and-recreatio ... Purchase answer to see full attachment