PHYS.+ED.

__**HPE BASIC CLASS INFORMATION:**__


 * [[file:HPE Syllabus 2016-17.docx]]


 * [[file:HPE Schedule 2016-17.docx]]


 * [[file:Deer Park HPE Fitness Goals.docx]]

__**SUCCESS CRITERIA FOR FITNESS UNITS (RUN / STATIONS):**__


 * [[file:Success Criteria - Run.doc]]


 * [[file:Success Criteria - Stations.doc]]


 * __HOW HARD AM I WORKING__? **


 * [[file:THE THREE ENERGY SYSTEMS.doc]]


 * [[file:Target Heart Rate and Estimated Maximum Heart Rate.doc]]


 * [[file:Exercise Zones Chart.doc]]


 * [|HEART RATE CALCULATOR] (once accessed, scroll to the bottom of the page)

__**FITNESS COMPONENTS & PRINCIPLES:**__


 * [[file:FITT CHART.doc]]


 * [[file:FITT Principle Explanation.doc]]


 * [[file:Fitness Components.doc]]


 * __DEER PARK FITNESS TEST ALL-TIME RECORDS__: **


 * [[file:Fitness Tests All Time Records.docx]]

__**BEEP TEST INFORMATION:**__


 * [[file:Beep Test (Updated Aust. Version) Information.doc]]


 * BEEP TEST STARS (PAST AND PRESENT)

kkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkk __**STAIR TEST INFORMATION:**__


 * [[file:Stair Test Information.doc]]


 * STAIR TEST STARS (PAST AND PRESENT)

__**LLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL**__ __**FITNESS STATIONS (PREVIEW EXERCISES FOR EACH SET OF STATIONS!):**__


 * [[file:Stations 1 - The List.doc]]


 * [[file:STATIONS 1 FITNESS LOG.doc]]


 * [[file:Stations 2 - The List.doc]]


 * [[file:STATIONS 2 FITNESS LOG.doc]]

__**12MIN FIELD TEST INFORMATION:**__


 * [[file:12min MVO2 Deer Park Standards.doc]]


 * 12-MIN FIELD TEST STARS (PAST AND PRESENT)

__**DEER PARK TRIATHLON:**__


 * [[file:Triathlon Letter 2012-13.doc]]


 * [[file:Triathlon Schedule Posted.doc]]

__**WHAT SONG IS THAT?**__


 * [[file:FITNESS UNIT MUSIC UPDATE JAN 2016.docx]]

__**STRETCHING**__ :


 * [|WHAT IF MY MUSCLES ARE SORE?]

__**I MISSED CLASS TODAY:**__


 * [[file:On the Sidelines Worksheet.doc]]

__**WIKI HUNTS:**__


 * [[file:WikiHunt 1.doc]]


 * [[file:WikiHunt 2.doc]]


 * [[file:WikiHunt 3.doc]]

__**DESIGNING MY OWN PERSONAL WORKOUT PROGRAM:**__


 * [[file:SMART GOALS.doc]]


 * [[file:FITT Principle Explanation.doc]]


 * [[file:Fitness Components.doc]]


 * [[file:Final Personal Workout Log.doc]]

__**WEBSITES TO HELP CHOOSE EXERCISES / ACTIVITIES FOR YOUR WORKOUT PROGRAM:**__

1. []
 * Use the bar at the left side to choose "Fitness Level" ("Beginner") / "Body Part" ("All" or whatever you want) / "Equipment" (Bodyweight).
 * The exercises are listed in alphabetical order (across many pages) and show the primary and secondary muscles used (information you will need).

2. []
 * The link provides a list of low, medium, and high intensity exercises that use ONLY body weight (meaning you do not need equipment and can do them anywhere).
 * Click on the exercise that interests you and a video pops-up that is easy to follow (you may recognize some of the exercises from our own fitness classes (stations).

3. []
 * Scroll down to "Find An Exercise" (lower left side):
 * Under "Any Equipment Used" - choose "None".
 * Under "Any Muscle Group" - choose whatever muscle you want (muscles are shown on the body diagram).
 * Under "Any Category" - choose strength, plyometrics, balance, core.
 * If you want to start over, go back to "Exercises" in the top left bar.

4. []
 * Go to the picture of the woman on the right side and click "Exercise Index" below the photo.
 * At the top of the page under "By Type" choose "Bodyweight"
 * From here you can scroll through all the pages of exercises or specify by clicking whichever body part on the photo of the woman on the right side.

5. []
 * This page shows home exercises that you can do without much equipment (click on the actual exercise for more information).
 * Above the pictures are links to other great exercises you can do (see "body weight only" or "complete training exercise list".

6. []
 * Under the "Explore Fitness" bar on the left side, you will see many options. Choose "General Exercises" (but feel free to explore all the different tabs as they are all relevant).
 * Under "General Exercises" scroll to the middle of the page and click any of the "Featured Videos" - these are all excellent exercises that use bodyweight as resistance.
 * Under the "Search" tab in the top right, enter "Bodyweight" and you can find a number of other links to great exercises, cicrcuits, and full workouts!


 * NOTE: When using the websites above, choose exercises that you like and will do! Many of the exercises on the above websites are ones that we have done before during the STATIONS unit or fitness classes ("SETS & REPS" or "PYRAMIDS"). Most of these do not require extensive equipment and can be done anywhere. However, if you have access to equipment, or a gym, feel free to use the other tabs on the above websites to choose exercises beyond bodyweight resistance (equipment needed).**

__**HOW YOUR WORKOUT PROGRAM WILL BE MARKED:**__


 * [[file:Personal Workout Rubric.doc]]