P.E. - PERSONAL FITNESS 1    (TEST)
Gospel Way Virtual Christian Center
Announcements:   Part 1 - Welcome new students! Personal Fitness is a mandatory class required for graduation. This class is divided into
"four parts", at the successful completion of which, you will receive .5 credits towards graduation. Complete one part every 45 days.

Course Description:   This course provides the tools and knowledge to help each student develop the desires and skills for a lifetime of
physical fitness, with a minimum of equipment and expense. Studies have shown that physical fitness increases academic performance and
lowers the risk for many diseases. Physical fitness can only be obtained by hard work and dedication to being fit. The main goal of this program
is to assist the student in developing a personal fitness plan, which will help them physically perform any task, at their highest level. All the
research has been done for you, so all you have to do is learn the material. The results are up to you!

Instructors Notes:   Read and study the information text that follows. Once you think you know the material, you may take the "Test" for this
part, located at the bottom of this page. This "Test" will count as part of your final grade for this course! The last part of this course will
include a "Review Final Test" over all material covered. Computer Ethics is a most! Do not cheat, look up answers, or copy from notes during
these "Tests." Answer all questions honestly! Once you have answered the questions for a part, email the answers to your instructor for
grading. Please, include your name, course, and part number when submitting answers.

Required Resources:   None! All resources for this course is provided.
GENERAL KNOWLEDGE  

DEVELOPMENT OF FLEXIBILITY

Flexibility is an important part of physical
fitness. The importance of flexibility lies in its
relationship to health and the functional
capacity of the body. Muscles become sore
when subjected to physical exertion, and
inflexible joints limit work efficiency and may
predispose you to health problems, such as
chronic low back pain.

With age, this flexibility diminishes and boys
are prone to lose some flexibility before girls.

Flexibility helps prevent joint injures. Light
stretching should be done as part of the warm
up activity before starting strenuous exercise.
Flexibility exercises should be done slowly,
with no bouncing, and never beyond the point
of mild discomfort.

Highly trained athletes spend an average of 10
to 15 minutes before each workout or
competition developing or maintaining their
level of flexibility. You should also spend a
minimum of 5 minutes after the workout on
flexibility exercises.

Active stretching, also known as ballistic or
dynamic stretching, is characterized by rapid
bouncing or jerking movements. An example:
the simple forward bend toe touch exercise, is
a series of up-and-down bouncing motions of
the torso as you stretch to touch your toes
with your hands.

Passive stretching, sometimes called static
stretching, by slowly stretching a muscle and
holding it at greater than resting length for a
short time. An example: in the toe touching
exercise above, passive stretching entails
easing the hands down along the front of the
legs slowly and gradually, then holding the
stretched position several seconds before
slowly straightening up.

Passive stretching can produce a significant
increase in flexibility over active stretching and
reduces the potential danger of over stretching
muscles and triggering pain receptors.
 Stretch reflex happens when a muscles reaches
a fully stretched position, a reflex contraction
occurs. Without such an automatic reaction,
serious muscle and tendon injury due to over
stretching could occur.

Flexibility is specific to the individual. A
person may have a high degree of flexibility in
some joints and poor flexibility in others.
Prolonged activity in a full range of motions
performed in an activity develops flexibility.

Flexibility is affected by several factors,
among which are mechanical limitations,
activity levels, age, sex, and posture. Also
obesity limits muscle stretchability due to the
massive bulk of intervening muscle or fat
tissue. Women tend to be more flexible than
men because of skeletal and muscle mass
composition differences.

The development of proper posture is very
important. Faulty posture can influence
flexibility by causing muscles and tendons to
shorten.

Special Exercise Instructions:

Flexibility training will be part of your
exercise plan. Mid-morning is the best time to
do exercises. Keep a daily record log of
exercises done in your plan and the number of
repetitions of each exercise.

Begin a flexibility routine by first increasing
body temperature. This can be accomplished
by slow running in place. It is believed that
exercise to elevate body temperature increases
the pliability of connective tissue, such as
tendons, joint capsules, and skin, thus
providing a greater potential for increased
flexibility and less likelihood of injury.

In all stretch exercises - complete a minimum
of five repetitions per exercise. We will use
the four count method to increase endurance
in each exercise movement. Up and down, left
and right. Example: count as you do each
movement of the exercise; 1, 2, 3, 1 - 1, 2, 3,
2, - 1, 2, 3, 3 - etc.
 FLEXIBILITY EXERCISES

1.) Shoulder Circle
Stand upright with your feet slightly
separated. Put your left hand on your left hip,
your right hand at your side.
Slowly rotate your right arm at the shoulder in
a forward, upward, rearward, downward
circular motion. Repeat, using the left arm.

2.) Trunk Twist
Stand upright with your feet comfortably
spaced and your arms extended to the sides at
shoulder level parallel to the floor.
Turn your body to the left. Repeat, turning
your body to the right.

3.) Trunk Circle
Bend forward at your waist with your feet
comfortably spaced and your hands on your
hips.
Circle your upper body to the right, back, left,
and front in a continuous circling motion.
Repeat in the opposite direction.

4.) Upper Back Stretch
Lie flat on your back with your arms at your
sides and palms against the floor.
Slowly raise your legs upward and overhead.
Try to touch your toes to the floor. Hold for
10 - 20 seconds and return to starting position.

5.) Lower Back Stretch
Lie flat on your back with your hands at your
sides and your feet together.
Slowly draw both knees up toward your
chest. Grasp your thighs and slowly draw
your knees into a tight tuck position pulling
your knees to your chin. Hold for 10 - 20
seconds and return to starting position.

6.) Sit and Stretch
Sit on the floor with your legs spread apart.
Gradually reach forward as far as possible.
Hold this position for 5 seconds and return to
starting position.

7.) Calf Stretch
Stand upright at arms length from a wall or
similar structure. Place hands on the wall
farther apart and slightly higher than your
shoulders.
Lean into the wall, slowly lowering your face
to the wall. Keep your back and knees
straight. Hold this stretch for 30 seconds.
Repeat exercise.
PHYSICAL EDUCATION
PERSONAL FITNESS

TEST 1


2 points each question
True or False:

1.) Flexibility is an important part of physical fitness.                                    _______

2.) Flexibility is affected by several factors including age, sex, and race.          _______

3.) Flexibility helps prevent injuries.                                                                _______

4.) Flexibility is not specific to an individual.                                                   _______

5.) Women tend to be more flexible than men.                                                  _______

6.) Proper posture has nothing to do with flexibility.                                       _______

Multiple Choice:

7.) How long should you do stretching exercises before a workout?
A.) 5 minutes       B.) 10 – 15 minutes       C.) 20 minutes

8.) How long should you do stretching exercises after a workout?
A.) 5 minutes       B.) 10 – 15 minutes       C.) 20 minutes

9.) What is Active Stretching known as?
A.) warm up stretching       B.) static stretching       C.) dynamic stretching

10.) What is Passive Stretching known as?
 A.) warm up stretching       B.) static stretching       C.) dynamic stretching

11.) Which stretching technique produces the most flexibility?
 A.) passive       B.) active       C.) neither A or B

12.) What do flexibility exercises first increase?
 A.) blood pressure       B.) mood swings       C.) body temperature

13.) When is the best time of the day to do stretching exercises?
 A.) sunrise       B.) Mid-morning       C.) afternoon

4 points each answer
Essay Answers:
Explain each of the (seven) Flexibility Exercises covered in this lesson.

14.) Shoulder Circle _____________________________________________________________________________

15.) Trunk Twist _______________________________________________________________________________

16.) Trunk Circle _______________________________________________________________________________

17.) Upper Back Stretch _________________________________________________________________________

18.) Lower Back Stretch _________________________________________________________________________

19.) Sit And Stretch _____________________________________________________________________________

20.) Calf Stretch ________________________________________________________________________________

10 points each assignment
Reports and Records:

21.) Create a Personal Exercise Plan. This plan will include the when, what, where, why, and how of your exercise routine and goals. It will also
include the (7) stretching exercises covered.

22.) Create a Personal Exercise Log. This log can be for daily or weekly exercise routine. This log will include: month, day of the week, time of
day, exercises done, number of repetitions of each exercise, and total time of workout.

5 points each event
Physical Training Test:

Instructions: Each exercise is a timed event. Count the number of repetitions completed for that exercise within that given time period. Each
exercise most be done correctly to count as a repetition.

23.) Sit-ups:   Number of: _______
You will have two minutes to do as many correct sit-ups as possible. Record your results.
Lie on your back with your knees flexed at a ninety degree angle. Have your feet and back flat on the floor. Place your hands behind your head
and interlock your fingers. Curl up to a sitting position until your chest touches your knees. Lower your body back down until your mid-back
touches the floor, then repeat the exercise.
Notes: Breathe out on the way up. Breathe in on the way down. You will need someone to time you on this event and you will need someone
to hold your feet down.

24.) Push-ups:   Number of: _______
You will have two minutes to do as many correct push-ups as possible. Record your results.
Lie face down on the floor. Have palms down under your shoulders and legs together. Keep your toes in contact with the floor as you push up
until your arms are straight. Keep your back straight at all times. Lower your body until your chest is one inch off the floor and your elbows
are at a ninety degree angle. Repeat exercise.

25.) Pull-ups:   Number of: _______
You will have two minutes to do as many correct pull-ups as possible. Record your results.
Hang from a bar with your arms fully extended and your feet not touching the ground. Grip the bar with your hands facing outward. Pull your
body up with your arms until your chin goes over the top of the bar. Then lower yourself completely down again. Repeat exercise. Do not
swing your body.

26.) Two Mile Run/Walk:   Time: _______
You will do this event in the quickest time possible. Record your time result.
Find a track, path, road, street, etc. that you can use safely. Mark off the distance of two miles. Time yourself to see how long it takes you to
complete the two mile distance.