Standard 2: Skill and Fitness Based Competence
Physical education teacher candidates are physically educated individuals with the knowledge and skills necessary to demonstrate competent movement performance and health enhancing fitness delineated in the NASPE K-12 Standards.
Included is a Fitness Plan I developed to follow in Spring 2011:
Since a very young age I’ve been exposed to numerous different ways to stay fit. As a child, it all was seen as fun more than maintaining a healthy lifestyle. I played just about every sport you could get involved with, danced, and participated in lifetime sports such as cycling, swimming, and hiking. As I moved up in school I focused on playing Lacrosse and Soccer. I was a four year starter on Varsity Lacrosse and earned Academic All American and First team awards. I knew I wanted to continue lacrosse throughout college. I currently am a captain on the Women’s Club lacrosse team here and SUNY Cortland and have been playing on the team for three seasons. Besides club sports I try to get involved in as many intramural sports on campus as well. Soccer, volleyball, floor hockey, and broomball are just a few. Apart from club and intramural sports I try to stay fit daily. I am an Adapted Physical Education Major and am moving all day in class. Even outside of classes and extracurricular activities I work on cardiovascular fitness, muscular strength and endurance, and flexibility. Within all of these fitness areas there is room for improvement. That’s where the fitness plan comes in:
I. Current Level of Health Related Fitness Areas:
| Area of Fitness | Test | Results | Ratings |
| Cardiovascular Fitness | PACER Test | 47 | In healthy Fitness Zone |
| Cardiovascular fitness | One-mile walk/run | 8:15 | Healthy Fitness Zone |
| Flexibility | Back saver- sit and reach | Left- 15” Right- 14” | High Performance |
| Flexibility | Zipper | Left- (+2) Right- (+2) | Good Good |
| Flexibility | Hamstring/hip Flexor | Left- 90° Right- 90° | Good Good |
| Muscular Strength and Endurance | Arm/ Bench Press | Wt. selected- 70lbs Reps- 5 Estimated 1RM- 79 | Marginal with .56 strength per lb. body weight |
| Muscular Strength and Endurance | Leg Press | Wt. Selected- 210lbs Reps 7 Estimated 1RM 252 | Height with a 1.8 strength per lb. body weight |
| Muscular Strength and Endurance | Grip Strength | Right grip- 68 Left Grip-64 Total=149 | Right- Good Left- Good Total- Good |
| Muscular Strength and Endurance | Curl up | 56 | High |
| Muscular Strength and Endurance | Push Up | 20 | High |
| Muscular Strength and Endurance | Flexed Arm Support (sec.) | 5.58 s | Poor |
II. Proposed Goals for the Improvement of Cardiovascular fitness and Flexibility
My results within these fitness tests turned out to be pretty fair. Every category of testing I was in a good-high fitness zone besides the flexed arm support. My muscular strength and endurance, cardiovascular fitness, and flexibility all were pretty good, but have room for improvement. I would like to improve my flexibility and cardiovascular endurance. Although I fell into the healthy fitness zone for both, being an athlete I would love to improve in these categories for better performance. I would like to work on my long distance endurance. In lacrosse I would like to be able to play a full game at the midfield. Usually I play defense which needs some sprint work and strength training, but I’d like to be able to run the full field for a long time. I do some cardio work in our weekly practices with the team, but I’d like to do more out side of team practices, and possibly bring some of my fitness plan into our practices. I have put together a week long fitness plan which develops as the weeks go on to reach my goals. I would like to add 8-10 laps on my pacer test, and get my mile down to 7 minutes. I would like to increase my sit and reach an inch on each leg. I would like my hamstring flexibility to increase to about 100° for each leg. Within these seven weeks I would like to improve my score in all categories.
To see where we were in our muscular strength and endurance we were tested on grip strength, curl up, push up, bench press, leg press and flexed arm hang. My results were all good except for the flexed arm hang which fell in the poor fitness zone. My scores are seen in the above table. I would like to improve in all categories of muscular strength endurance. I would like to increase my push up strength to 30 push ups, and curl ups to 70. I would like to improve my leg press by adding 40lbs and get my reps up to 8. I would like to get my bench press up to 80lbs and 6 reps. Within strengthening my arms and core id like to improve my flexed arm hang, or be able to do a pull up to put me in the healthy fitness zone.
III. Proposed Programming for the attainment of your Goals/Objectives
Cardio and Flexibility:
Within my program I will implement individual fitness/lifting days and team work out days which are geared to be fun, with agility circuits where you can compete with a group, yet have a good work out. My cardio work out will be on a 100 yard field. Within the program every day will include a warm up, stretching, ab work out, activity and cool down with a light stretching.
| | M | T | W | TR | F | S | S | |
| 1 | Jog 1 lap Stretch Abs-1x100 Sprints 15yds x4 (rest between) 30x4 rest 50x4 Walk a lap- stretch | Lift A Jog 1 lap Stretch Abs (1x100) 20 minute elliptical/bike work Cool down Flexibility 1: To increase zipper/shoulder flexibility: pectoral stretch, arm stretch, and arm pretzel. Lower body flex- hamstring stretch, trunk stretch, leg hug, standing thigh stretch, and back saver hamstring stretch. (hold each for 15-20 seconds) | Team day 1 lap/Stretch abs 1x100 WARM UP A: side shuffle, jog, skip, carioca, butt kicks, high knees,.. each one time 20 yards. Team Agility Cool down- 1 lap stretch | Lift B Jog 2 laps Flexibility 1- 1x100 Cardio machine of your choice 25 mins Cool down | Lift C 2 laps Abs Flexibility 1 Sprint work—mountain climber starts, ground starts, push up starts- all 3x 10yd 15yd 20yd ^sprints with 30s breaks 1 walking lap | Off Work on mild cadio and stretching | Off- Mild cardio and stretching | |
| 2 | 2 Laps Stretch Abs x150 Sprint w/ rest 20yx4 40x4 60x4 walk/jog lap and cooldown stretch | Lift A 2 laps Absx150 Stretching Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility 1 | TeamDay 2 Laps Stretch Repeat WARM UP A- Agility Circuit Cool down lap/stretch | Lift B 2 laps Absx150 Stretch Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | Lift C 2 Laps Absx150 Flexibility 1 Sprint work—mountain climber starts, ground starts, push up starts- all 3x 10yd 15yd 20yd ^sprints with 30s breaks 1 walking lap | Off Day Mild cardio work- elliptical, swimming 30 mins | Off Day | |
| 3 | 2 Laps Stretch Absx150 Sprint w/ rest 20yx4 5s rest 40x4 10s rest 60x4 walk/jog lap and cooldown stretch | 2 laps Stretch Absx150 Lift A Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | Team Day 2 Laps Absx150 WARM UP A- Agility Cool down lap/stretch | 2 Laps Absx150 Lift B Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | 2 Laps Absx150 Lift C Flexibility 1 Sprint work—mountain climber starts, ground starts, push up starts- all 3x 10yd 15yd 20yd ^sprints with 30s breaks 1 walking lap | Off Day Mild cardio on machine 30min | Off Day | |
| 4 | 2 Laps Stretch Absx150 Sprints w/ rest Sprint w/ rest 20yx4 5s rest 40x4 10s rest 60x4 15s 80x1 walk/jog lap and cooldown stretch | 2 laps Stretch Absx150 Lift A Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | 2 laps Stretch Absx150 WARM Up A Agility Cool Down lap/stretch | 2 Laps Stretch Absx150 Lift B Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | 2 laps Stretch Absx150 Lift C Flexibility 1 sprint work—mountain climber starts, ground starts, push up starts- all 3x 10yd 15yd 20yd ^sprints with 30s breaks 1 lap cool down | Off Day 30 mins cardio machine- mild | Off Day | |
| 5 | 2 Laps Absx175 Stretch Sprint w/ rest 20yx4 5s rest 40x4 10s rest 60x4 15s 80x1 walk/jog lap and cooldown stretch | 2 Laps Absx175 Stretch Lift A Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | Team Day 2 Laps Absx175 Stretch WARM UP A Agility Cool Down 1 lap Stretch | 2 laps Absx175 Stretch Lift B Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | 2 laps Absx175 Stretch Lift C Flexibility sprint work—mountain climber starts, ground starts, push up starts- all 3x 10yd 15yd 20yd ^sprints with 30s breaks 1 lap cool down | Off Day 30 mins mild cardio | Off Day | |
| 6 | 2 Laps Stretch Absx200 Sprint w/ rest 20yx4 5s 40x4 10s 60x4 15s 80x1 cool down lap stretch | 2 laps Absx200 Stretch Lift A Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | Team Day 2 laps Absx200 Stretch WARM UP A Agility Cool Down 1 lap Stretch | 2 laps Absx200 Stretch Lift B Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | 2 laps Absx200 Stretch Lift C Flexibility Sprint work—mountain climber starts, ground starts, push up starts- all 3x 10yd 15yd 20yd ^sprints with 30s breaks 1 lap cool down | Off Day 30 mins mild cardio | Off Day | |
| 7 | 2 Laps Absx225 Stretch Sprint w/ rest 20yx4 5s 40x4 10s 60x4 15s 80x1 cool down lap stretch | 2 Laps Absx225 Stretch Lift A Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | 2 laps AbsX225 Stretch Team WARM UP A Agility Cool Down 1 lap Stretch | 2 Laps Absx225 Stretch Lift B Cardio machine 25 mins for first 8mins use comfortable pace, then pick up intensity. Cool down Flexibility | 2 Laps Abs225 Stretch Lift C Sprint work—mountain climber starts, ground starts, push up starts- all 3x 10yd 15yd 20yd ^sprints with 30s breaks 1 lap cool down | Off Day 30 mins mild cardio | Off Day | |
