Gina Sommese
Kean University
Health and Physical Education Department
1000 Morris Avenue
Union, NJ 07083
908-737-0300
www.kean.edu
Wednesday, August 4, 2010
Recap!
Cardio Vascular Endurance is the ability of the heart, blood vessels, blood, and respiratory system to supply oxygen and fuel to the muscles at a steady rate for a considerable length of time.
Other possible names:
-Aerobic Endurance
-Cardio Vascular Fitness
-Stamina
-Cardio Respiratory Fitness
-Endurance
Changes during aerobic activity:
-Heart pumps faster and more blood
-Lungs increase volume of air
-Muscles contract at greater speed
-Body temp rises and sweat occurs
Benefits of cardio vascular development:
-Heart becomes more efficient
-Blood volume and cells increase
-Decreases resting blood pressure
-Arteries grow larger
-Diaphragm grows stronger
-Lungs become more expandable
-Decreases body fat
-Increases energy level
-Reduces risk of heart diseases
-Reduces risk of an early death
Other possible names:
-Aerobic Endurance
-Cardio Vascular Fitness
-Stamina
-Cardio Respiratory Fitness
-Endurance
Changes during aerobic activity:
-Heart pumps faster and more blood
-Lungs increase volume of air
-Muscles contract at greater speed
-Body temp rises and sweat occurs
Benefits of cardio vascular development:
-Heart becomes more efficient
-Blood volume and cells increase
-Decreases resting blood pressure
-Arteries grow larger
-Diaphragm grows stronger
-Lungs become more expandable
-Decreases body fat
-Increases energy level
-Reduces risk of heart diseases
-Reduces risk of an early death
Important Background Knowledge
The Fitnessgram is a fitness assessment program for our youth, first developed in 1982 by the Cooper Institution in response to the need for a comprehensive set of assessment procedures in physical education programs. The assessment includes a variety of health-related physical fitness tests, assessing aerobic capacity, muscular strength, muscular endurnace, flexability, and body composition...Example: The One Mile Run
Kenneth H. Cooper, MD, MPH, also known as "the Father of Aerobics" founded the Cooper Institute as a non profit organization, dedicated to helping people live longer lives in 1970.
The Fitnessgram assessments are in full support with the NASPEs and one of the best ways to measure health-related physical activities in our children today.
The validity of all testing assessments are very legit, directly measuring the abilites and properly catagorizing the results.
Check it out!!
http://www.fitnessgram.net/home/
Kenneth H. Cooper, MD, MPH, also known as "the Father of Aerobics" founded the Cooper Institute as a non profit organization, dedicated to helping people live longer lives in 1970.
The Fitnessgram assessments are in full support with the NASPEs and one of the best ways to measure health-related physical activities in our children today.
The validity of all testing assessments are very legit, directly measuring the abilites and properly catagorizing the results.
Check it out!!
http://www.fitnessgram.net/home/
Sunday, August 1, 2010
Working In and Out of Class
In order to increase ones time in the mile assessment, hard work and practice needs to occur.
In class, gradual increases in distance will be provided in order to build up our student's capacity to lengthen their cardio vascular abilities. Constant addressing of good health habits and small reminders will also be portrayed, in hope that the students will take in all of the given information.
Out of class, daily workouts should also take place to help increase cardio vascular endurance and abilities. Simple jogs, core workouts, plyometrics, etc all contribute to ones success in becoming more "heart healthy."
Examples:
Morning jog- Start off jogging until tired. Keep track of distance and time and gradually increase those numbers each day.
Plyometric workout- Plyos are a great way to concentrate on ones entire body as a whole. Although these exercises tend to be very vigorous, they are an excellent source to increase body, lung, and heart strength.
Core workouts- When working out, giving 100% is key. When participating in any type of core workout, tightening of the abdomens is what makes the difference. Not only does this work your muscles, but also your endurance ability.
Also, basic and simple games that cause one's heart rate to increase is an informal way to help build up your cardio vascular endurance as well. For example, playing tag or a pick up game of basketball with your friends will absolutely help strengthen your cardio abilities.
In class, gradual increases in distance will be provided in order to build up our student's capacity to lengthen their cardio vascular abilities. Constant addressing of good health habits and small reminders will also be portrayed, in hope that the students will take in all of the given information.
Out of class, daily workouts should also take place to help increase cardio vascular endurance and abilities. Simple jogs, core workouts, plyometrics, etc all contribute to ones success in becoming more "heart healthy."
Examples:
Morning jog- Start off jogging until tired. Keep track of distance and time and gradually increase those numbers each day.
Plyometric workout- Plyos are a great way to concentrate on ones entire body as a whole. Although these exercises tend to be very vigorous, they are an excellent source to increase body, lung, and heart strength.
Core workouts- When working out, giving 100% is key. When participating in any type of core workout, tightening of the abdomens is what makes the difference. Not only does this work your muscles, but also your endurance ability.
Also, basic and simple games that cause one's heart rate to increase is an informal way to help build up your cardio vascular endurance as well. For example, playing tag or a pick up game of basketball with your friends will absolutely help strengthen your cardio abilities.
Statistics!
Total class members: 18
Males: 11
Females: 7
Test Validity: Average Fitness Zone of class= Healthy
Average Fitness Zone of Males= Healthy
Average Fitness Zone of Females= Healthy
4 males tested "Fit" in trial 1. 4 males tested "Fit" in trial 2.
2/4 males tested "Fit" consecutively in both trials.
Test Reliability: Both testing assessments were performed at the same location, at the same distance, with the same directions, and water stations provided.
The second trial was on a hotter day, possibly effecting the student's results and abilities.
Ranges in Trial 1:
Males: 5:59-9:59
Females: 7:57-9:42
Ranges in Trial 2:
Males: 6:15-9:29
Females: 7:46-9:30
Males: 11
Females: 7
Test Validity: Average Fitness Zone of class= Healthy
Average Fitness Zone of Males= Healthy
Average Fitness Zone of Females= Healthy
4 males tested "Fit" in trial 1. 4 males tested "Fit" in trial 2.
2/4 males tested "Fit" consecutively in both trials.
Test Reliability: Both testing assessments were performed at the same location, at the same distance, with the same directions, and water stations provided.
The second trial was on a hotter day, possibly effecting the student's results and abilities.
Ranges in Trial 1:
Males: 5:59-9:59
Females: 7:57-9:42
Ranges in Trial 2:
Males: 6:15-9:29
Females: 7:46-9:30
Males vs. Females
For both males and females, the average and most dominant fitness zone is "Healthy."
Although everyone who reached the "Fit" level were males, the average of totals still resulted in "Healthy."
Average Times:
Females Trial 1= 8.63 minutes
Females Trial 2= 8.41 minutes
Males Trial 1= 7.42 minutes
Males Trial 2= 7.33 minutes
Although everyone who reached the "Fit" level were males, the average of totals still resulted in "Healthy."
Average Times:
Females Trial 1= 8.63 minutes
Females Trial 2= 8.41 minutes
Males Trial 1= 7.42 minutes
Males Trial 2= 7.33 minutes
Great Job!
Congratulations class, the results are in and everyone did a fantastic job!
After completing 2 successful trials in the mile assessment, I am very pleased to post the overall results.
Out of 18 participants:
In trial 1: 12/18= Healthy
4/18= Fit
2/18= Needs Improvement
Average Time: 7.89 minutes
In trial 2: 12/18= Healthy
4/18= Fit
2/18= Needs Improvement
Average Time: 7.75 minutes
After completing 2 successful trials in the mile assessment, I am very pleased to post the overall results.
Out of 18 participants:
In trial 1: 12/18= Healthy
4/18= Fit
2/18= Needs Improvement
Average Time: 7.89 minutes
In trial 2: 12/18= Healthy
4/18= Fit
2/18= Needs Improvement
Average Time: 7.75 minutes
Sunday, July 25, 2010
Monday, July 19, 2010
Trial # 2
Trial # 2 for the One Mile Assessment will be held in the OCC quad Wednesday, July 21 at 8:45 am.
Depending on the weather, if rain/storms do occur; we will simply switch and participate in the mile the following day.
*Remember to wear your sneakers and bring a stop watch to adequately measure your partner's mile time.
Depending on the weather, if rain/storms do occur; we will simply switch and participate in the mile the following day.
*Remember to wear your sneakers and bring a stop watch to adequately measure your partner's mile time.
Aerobic Capacity
Girl's One Mile Standards:
17+ 8 minutes or less= Fit
17+ 8-10 minutes= Healthy
17+ 10 minutes or higher= Needs Improvement
Boy's One Mile Run Standards:
17+ 7 minutes or less= Fit
17+ 7-8 minutes and 30 seconds= Healthy
17+ 8 minutes and 30 seconds or higher= Needs Improvement
17+ 8 minutes or less= Fit
17+ 8-10 minutes= Healthy
17+ 10 minutes or higher= Needs Improvement
Boy's One Mile Run Standards:
17+ 7 minutes or less= Fit
17+ 7-8 minutes and 30 seconds= Healthy
17+ 8 minutes and 30 seconds or higher= Needs Improvement
Grading Policy
Grading Rubric:
Participation: 25%
Attendance: 25%
Effort: 20%
Apparel: 10%
Sneakers: 15%
Performance: 5%
"Every game is an opportunity to measure yourself against your own potential." - Bud Wilkinson
Take notice in the grading rubric and the point distribution. Participation and Attendance outweigh the others; leaving the actual physical performance at only 5% of your overall grade.
Participation: 25%
Attendance: 25%
Effort: 20%
Apparel: 10%
Sneakers: 15%
Performance: 5%
"Every game is an opportunity to measure yourself against your own potential." - Bud Wilkinson
Take notice in the grading rubric and the point distribution. Participation and Attendance outweigh the others; leaving the actual physical performance at only 5% of your overall grade.
Sunday, July 18, 2010
Game Face!
Take notice of this runner's form. From his head, to his arms, torso, and legs, right down to his feet; this is an exemplary 
picture of an experienced runner!
picture of an experienced runner! 
With the excessive amount of high temperatures we have been experiencing lately, it is very important to stay hydrated before, during, and after your run.
Remember, although there are certain times that should be attainable, your health is more important!
Focus on breathing, pacing yourself, and completing your goal to the best of your abilities.
Wednesday, July 14, 2010
Start Preparing!
Trial # 2 is right around the corner and we want to make sure everyone is prepared!
Before the previous mile, Mr. Burnett touched upon stretching particular body parts involved in running the mile. For the second trial, we want to make sure everyone understands how important it is to incorporate a Quadricept stretch, a Hamstring stretch, a Gastroc/Soleus stretch, and an Iliotibial band (IT Band) stretch.
For those of you that do not know, IT band syndrome is a very common injury in the thigh that often occurs to runners. Extending outside of the pelvis, over the hip and knee, and inserting right below the knee; the IT band is crucial in stablizing the knee during running.
In order to help reach your maximal effort in this second trial, we recommend properly stretching the listed muscles before running the mile again!
Before the previous mile, Mr. Burnett touched upon stretching particular body parts involved in running the mile. For the second trial, we want to make sure everyone understands how important it is to incorporate a Quadricept stretch, a Hamstring stretch, a Gastroc/Soleus stretch, and an Iliotibial band (IT Band) stretch.
For those of you that do not know, IT band syndrome is a very common injury in the thigh that often occurs to runners. Extending outside of the pelvis, over the hip and knee, and inserting right below the knee; the IT band is crucial in stablizing the knee during running.
In order to help reach your maximal effort in this second trial, we recommend properly stretching the listed muscles before running the mile again!
Attempt # 1
Congratulations class, Attempt # 1 of the mile went great!
With everyone's enthusiastic effort their first trial, we are only making very few and slight changes for next week.
Being that everyone seemed to support the "starting at your own time" theory; we will be keeping that motive, simply splitting the class into 2 opposite starting points. Having half the class at the original starting point and the other half starting at the original finishing point; this will prevent extra chatting and failure to pay attention to the partner's times, splits, hyrdration levels, heart rates, and RPE's.
With everyone's enthusiastic effort their first trial, we are only making very few and slight changes for next week.
Being that everyone seemed to support the "starting at your own time" theory; we will be keeping that motive, simply splitting the class into 2 opposite starting points. Having half the class at the original starting point and the other half starting at the original finishing point; this will prevent extra chatting and failure to pay attention to the partner's times, splits, hyrdration levels, heart rates, and RPE's.
Thursday, July 1, 2010
Set a Goal!
The one-mile run is scored in minutes and seconds. With a score of 99 minutes and 99 seconds, this indicates that the students could not finish the distance.
Set a goal before starting the run!
For boys 17+ years of age, somewhere around an 8 minute mile is a very reasonable goal.
For girls 17+ years of age, somewhere between 8-10 minutes is a reasonable goal as well.
Falling into either of those given Aerobic Capacity goals indicates a "fit" person in this specific aerobic catagory.
Set a goal before starting the run!
For boys 17+ years of age, somewhere around an 8 minute mile is a very reasonable goal.
For girls 17+ years of age, somewhere between 8-10 minutes is a reasonable goal as well.
Falling into either of those given Aerobic Capacity goals indicates a "fit" person in this specific aerobic catagory.
Wednesday, June 30, 2010
One Mile Run
The One-Mile Run is a great alternate task to determine an estimate of ones VO2max. With an objective of running at ones fastest pace possible; if a student can not complete the distance running, walking is allowed.
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