Day 1- Chest
Bench press: 3sets 8-10 reps heavy weights
Incline dumbbell press: 3sets 8-10 reps heavy weights
Cable flys: 3sets 8-10 reps heavy weights
Peck deck machine: 3sets 8-10reps heavy weights
Day 2- Back
Pulldown: 3sets 8-10 reps heavy weight
seated row: 3sets 8-10 reps heavy weight
Deadlift: 3sets 8-10 reps lighter weight
inverted Peck deck: 3 sets 8-10 reps heavy weight
Day 3- Arms
Bicep curls: 3sets 8-10 reps heavy weight
Preacher curl: 3 sets 8-10 reps heavy weight
Skullcrushers: 3sets 8-10 reps heavy weight
Ropes pulldown: 3sets 8-10 reps heavy weight
Thursday, 13 November 2014
Wednesday, 12 November 2014
Wednesday, 15 October 2014
Pe12
My Personal Profile
*I registered for this course (job) because…
I chose to register for pe because I'm a very active person and pe is a great way to get active and be healthy. Also, pe helps with other sports I play outside of school which is really beneficial.
* My favorite part of PE is…
My favourite part of pe is playing my favourite sports with high intensity, even though it's just pe I enjoy class a lot more when everyone is giving their full effort.
*I think my current current level of fitness is…
Alright, I should be better but doing pe and other activities should get me back to my best.
*My previous personal best beep test is...
14.1
*I am currently doing the following things to be active (outside of PE)…
I play soccer outside of school (4 times a week)School soccer and basketball (3times a week)
Work out at ymca whenever possible ( usually 2-5 times a week)
*Things that PHYSICALLY prevent me from doing exercise (i.e. medical, injury)
Constantly picking up minor injuries from the several sports I play or simply being overworked from everything else I do outside of pe.
When my friends are slacking I want to do the same as them which affects me during pe and also having a pe in the morning is not my favourite time to have it.
*My eating habits consist of…
My eating habits are pretty bad. It's not that I eat a lot of "junk" food, the problem is sometimes I just skip a lot of meals which is also very bad for your body if not worse. When I eat fast food it's almost always subway and very rarely I'll have McDonald's. In the summer (August 23-September 23) I didn't have any junk food at all and ate 3 meals a day including breakfast and I felt great and I really want to get back to that.*I Want to be able to learn more about…
My muscles and how to prevent post activity soreness/pain and also ways to workout better on a tighter schedule.*I want to improve my abilities in… (ex. fitness, communication, positive impact)
I want and need to improve my communication skills because I'm one of the few grade 12s in the class and I don't really know the other grade 12s as well. Also want to gain mass for working out which will hopefully effect the sports I play.*Outside school activities I’d like to try are...
I'm not sure what I'd like to try but I'm open to trying new things!
*Top 10 Fitness Benefits (of the 50 posted) I Find Most Meaningful to Me are...
Improves sleep quality
Relieves stress
Improves brain functions and memory
Improves energy levels
Reduces work load of the heart
Enhances immune functions
Helps prevent obesity
Improves balance
Protects against injury
Makes you look younger
*My fitness goals for the semester are…
To stay in shape, get stronger physically and mentally and also improve eating habits.
*My personal character goals are...
To help to create a positive atmosphere and consistently be someone the grade 11s and even 12s can look to for support.
Tuesday, 10 June 2014
PE TA Final Blog
I have divided my 4 pillars as follows:
1. Participation 10%
2. Social Responsibility 50%
3. Healthy living 15%
4. Digital Portfolio 25%
1) Participation- this category includes all of the factors around your ability to participate and the quality of your participation of in-class activities. Some things to consider would include: attendance and punctuality, wearing gym strip (actual change of clothing from what you wear the rest of the day), physical presence/activity level during games, intensity of participation, skill level in various games, and the motivation behind your selection of activities on choice days. Missing “sometimes” or having “no strip” more than once or twice should result in a failing mark here.
1. My participation with my kids this semester has been really good. I always come to class prepared and willing to participate. I have attended almost all classes and I am always active. My motivation during class is just being someone the kids can look up to, because I remember being a junior and looking up to the seniors and wanting to be just like them. I hope I was the reason that some of the kids changed their mindset on bringing pe strip and actually being involved with the class. I would gave myself 9% in this category.
2) Social Responsibility and Contribution to the Class- this category includes all of the factors that led to your improving skills around working with peers to make everyone's experience more successful. Some things to consider would include: examples of leadership (organizing others, encouraging peers), examples of initiative (helping with equipment, helping with other classes WITHOUT being asked to), positive energy and social dynamic during activities, honesty during competition and on fitness scores, and connections with the community/volunteering. Needing reminders from a teacher to do the above items negates their impact… thus resulting in a failing grade here. If you need to be talked to, you didn’t do well.
2. Social Responsibility, the 'big one'. I feel I really excelled in the social responsibility aspect of being a TA. I felt like I was the leader the classes didn't really need because to be honest both of the classes were amazing, but still I felt as though somehow I was the perfect figure for them. They looked up to me almost as if I was an older brother to them, I wasn't needed, but I was wanted and that was one of the best things of being a TA, it was what always brought me back the next day. These kids really changed my perspective on how it is to be a role model, it has a lot to do with the things that your'e doing when no one is there to watch you. It wasn't always smooth sailing though, I had times where being the leader was difficult such as the time we went to the lower field, but it was more of a lesson to me than it was a failure. There was so much I learned from being a TA and I have a lot more respect for my teachers now thats for sure. It also wasn't just in the classroom, I made connections with these students outside the class and even then I felt I had to be the person they could look up to. It has been a great semester for me because of the experience I had and the things I learned from my students. For the social responsibility I think I should receive 47%.
3) Healthy Living - this category includes all aspects of your past, current, and future data and goals on your health and fitness. Some of the things to consider would include: your actual fitness scores and what they teach you, noteworthy changes in your fitness, some of the barriers/limitations you face in participating, dietary choices and extra curricular activity choices and their impact on overall health, injury prevention, management, and rehabilitation, and future plans/goals for overall health choices. This is the connecting piece between class and life… if you have no evidence of choices/activities outside of class you should be failing this section.
3. Healthy living for me is a simple task. I have s many things going on in my life, it just makes healthy living normal for me. There was a time in my life where I was really unhealthy and I know how beneficial it is to be healthy and hard working. The hardest part of healthy living to me is my diet. I have been working hard at eating healthier and have realized its alright to eat 'junk' food, but just remember to have everything in moderation. For healthy living I believe 13% is fair.
4) Digital Portfolio and Reflective skills: this category includes all aspects of your blog posts. Some of the things to consider would include: the total collection of digital evidence and number of posts, the quality of the selection of evidence as a demonstration of learning, the quality of the summaries/explanation of the evidence (with reflection of effort, new learning cited, research included, and future goals/plans set), the usefulness of comments on peers blog entries as a part of socially constructed learning and assessment, and your ability to synthesize your entries into a summative final post which provides evidence for your learning.
4. The largest struggle for me has been my digital portfolio. I haven't had to regularly do posts for pe until this semester. I only have a few posts for my portfolio which is unacceptable especially because I am supposed to be a leader in this course. I just couldn't remember to post daily and show evidence of my work. I wish I could have posted more and shown to my students that their blog is just as important as what they do in class, but I just couldn't achieve that. I think I failed that aspect of pe and give myself 10%
Overall, I learned so much from you and my two classes. After adding my percents I think 79% is what I should receive. Being a TA was so much more different than I thought it would be and it was an experience i'll never forget, so thank you to my two classes and to you as well Mr. Neufeld for the opportunity. Have a great summer everyone ! :)
PE 11 Final Assessment
1) Participation- this category includes all of the factors around your ability to participate and the quality of your participation of in-class activities. Some things to consider would include: attendance and punctuality, wearing gym strip (actual change of clothing from what you wear the rest of the day), physical presence/activity level during games, intensity of participation, skill level in various games, and the motivation behind your selection of activities on choice days. Missing “sometimes” or having “no strip” more than once or twice should result in a failing mark here.
1. I think my participation this year has been exemplary, I have always done what was required of me and also gone above on many occasions as well. In class I always put my best effort forth and also I attended almost every class. Also, I am prepared for class everyday and also have strip. My activity during class is always good and my intensity is very high. I have a high skill level in many activities because I am very active and athletic. My % for participation, in my opinion, is 24%.
2) Social Responsibility and Contribution to the Class- this category includes all of the factors that led to your improving skills around working with peers to make everyone's experience more successful. Some things to consider would include: examples of leadership (organizing others, encouraging peers), examples of initiative (helping with equipment, helping with other classes WITHOUT being asked to), positive energy and social dynamic during activities, honesty during competition and on fitness scores, and connections with the community/volunteering. Needing reminders from a teacher to do the above items negates their impact… thus resulting in a failing grade here. If you need to be talked to, you didn’t do well.
2. I feel this year I really stepped it up as a leader for my class and also for the other kids during this block. I am always ready for pe and I am always trying to help make games work. I am a role model to the kids younger than me and also to some of my peers as well. I help organize, put things away, solve problems, encourage others and get my peers involved in pe. I bring a positive energy to class that people can feel comfortable around and it helps them as well. I encourage playing by the rules and being an honest competitor. During fitness I pushed myself to my limits and encouraged my friends that didn't want to do the same. I worked hard all year, but I also had times where I wasn't being as socially responsible as I could have been, so for this aspect of pe I give myself 23%
3) Healthy Living - this category includes all aspects of your past, current, and future data and goals on your health and fitness. Some of the things to consider would include: your actual fitness scores and what they teach you, noteworthy changes in your fitness, some of the barriers/limitations you face in participating, dietary choices and extra curricular activity choices and their impact on overall health, injury prevention, management, and rehabilitation, and future plans/goals for overall health choices. This is the connecting piece between class and life… if you have no evidence of choices/activities outside of class you should be failing this section.
3. My healthy living this year has been great. I have been living a healthy life for several years because I know how it feels to be unhealthy and it's something that I don't want to feel ever again. I started playing sports such as soccer and basketball outside of school as well as playing for the school team. I also try to eat food that is healthy, but I find that the most difficult part of living a healthy life. Healthy eating is a huge challenge for me personally, I would rather take a big bite of a McDonalds burger than eat a salad, I'm not saying I shouldn't ever eat "junk" food but I think I should have everything in moderation. My fitness this year has been pretty good, I think I could have pushed myself harder, but it's hard to always give it your best when you're constantly feeling over worked from other activities and sports. My future goals for healthy living are to continue playing sports and trying to eat clean ! For healthy living I feel 24% is good.
3. My healthy living this year has been great. I have been living a healthy life for several years because I know how it feels to be unhealthy and it's something that I don't want to feel ever again. I started playing sports such as soccer and basketball outside of school as well as playing for the school team. I also try to eat food that is healthy, but I find that the most difficult part of living a healthy life. Healthy eating is a huge challenge for me personally, I would rather take a big bite of a McDonalds burger than eat a salad, I'm not saying I shouldn't ever eat "junk" food but I think I should have everything in moderation. My fitness this year has been pretty good, I think I could have pushed myself harder, but it's hard to always give it your best when you're constantly feeling over worked from other activities and sports. My future goals for healthy living are to continue playing sports and trying to eat clean ! For healthy living I feel 24% is good.
4) Digital Portfolio and Reflective skills: this category includes all aspects of your blog posts. Some of the things to consider would include: the total collection of digital evidence and number of posts, the quality of the selection of evidence as a demonstration of learning, the quality of the summaries/explanation of the evidence (with reflection of effort, new learning cited, research included, and future goals/plans set), the usefulness of comments on peers blog entries as a part of socially constructed learning and assessment, and your ability to synthesize your entries into a summative final post which provides evidence for your learning.
4. My Blog posts this year is the only aspect of pe in which I feel I dropped the ball. This is the first year Ive had to do blogs for pe and I really wasn't used to it. I could never remember to take pictures or to write my blogs after class. That being said, the few posts I do have are pretty well done and if I had remembered to do them more often I really think I would have excelled in this aspect. I hope next year I can improve on blogging and having evidence. For the digital portfolio and reflective skills I think I should have 12%.
After adding all the percents, this year I think I deserve 83%. The rest is up to you, maybe you think I deserve an A (wink, wink). Thanks for a great year ! Have a great summer :)
4. My Blog posts this year is the only aspect of pe in which I feel I dropped the ball. This is the first year Ive had to do blogs for pe and I really wasn't used to it. I could never remember to take pictures or to write my blogs after class. That being said, the few posts I do have are pretty well done and if I had remembered to do them more often I really think I would have excelled in this aspect. I hope next year I can improve on blogging and having evidence. For the digital portfolio and reflective skills I think I should have 12%.
After adding all the percents, this year I think I deserve 83%. The rest is up to you, maybe you think I deserve an A (wink, wink). Thanks for a great year ! Have a great summer :)
Monday, 12 May 2014
Pe ta blog
Today I was leading the class on the lower field for speedball. Everything started off great, I had kids helping me bring equipment without being told and also get into groups with even skill level and separated on different teams ! It was really great for me to see the kids stepping up and taking initiative ! The game was going really good as well, but towards the end the class really surprised me. They stopped playing and started doing their own thing and I told them once to stop and start playing, but I didn't tell them after that. What I saw really was unlike our class, kids were sitting, standing around and started other games in the middle of speedball. It really disappointed me to see that.
Pe TA friday fitness
On friday for fitness the teachers did something a little different, they gave the power to the students on how they would like to do their fitness through various different videos. Many students used this as a great opportunity to show they are capable of taking initiative and working with out being told. Almost every in our class was excellent, especially the girls! However, there was a few boys that didn't do so well, 3 in particular, Alex, Roman and Zack. I could see everyone working to their maximum exertion but every time I seemed to look their way, these boys were either standing there or "looking for a new video". These guys are some of the best kids, so it really came to me as a shock! This can only be used as a learning experience for the future, always learn from your mistakes !
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