Students' final comments/testimonials

These comments (testimonials) are from Surrey Connect P.E. students who have completed their course:

reflection topic: are there comments below that have meaning for you and your experiences/goals?


"This course has helped me achieve my goals in life from being more

independent. By not having a teacher or a class that I have to go to everyday for 1 hr &30min had made a big difference. I don’t have a teacher pushing me to do the activities everyday, or making me run for such a long time. This time it made me do my own thing. I had the chance to do everything by myself or with family/friends. It made me active by myself, by my own decisions. I found the circuits’ module interesting since I wasn’t really a type of girl who does workout circuits."

"This course help me to achieve a more balanced and active lifestyle. I think it was really good choice to take this course rather than taking PE course in my school. I learned many things. I learned how to calculate my average heart rate and the variety of exercises. I made the habit to record what I did and what I ate. There were two parts of this course that I found most interesting and personally meaningful. They were module 3 and 4."

"This course definitely gave me the directive and motivation to be more physically active. I became more aware of the specific parts of the FITT principles I was not meeting, and strove to complete them well…I found the example activity log provided very informative and instructive ….. I found that logging my activity in the activity log helped me reflect and rededicate myself for the weeks to come. I found the skill development from module 5 to be very interesting. I had been meaning to work on the skills I chose for a long time, but never got around to it. The fact that it had been a part of the course was a good excuse to work on them and improve."

 "This course helped motivate me in doing physical activities and taught me the fun in trying new exercises as I mentioned before. While doing the exercises and the physical activities, I get to relax and for a couple hours, forget all the homework and tests I have to face. It actually helped me with relieving my stress and anxiety. I have also learned that humans can create miracles at the last minute. The most interesting and meaningful part of this course for me was the part where we have to make our own rubrics, and teach someone to do something. I learned a lot more about ballet than back when I took lessons."

 "This course has helped me achieve a more balanced and active lifestyle because it pushed me to make changes in my not-so-good lifestyle. Before, I just lounged around and did physical activity occasionally, and did not evaluate my priorities correctly. Because of the assignments and reflections, I have better self-awareness and I have changed my lifestyle completely. I have definitely been so much more active. My lifestyle is also balanced because I know what my values and priorities are now; I don’t waste time on things that aren’t really important. In this course, I found the assignments pretty interesting and meaningful. They really got me thinking about my horrible lifestyle before this course and gave me motivation to change it. In addition, I gained a lot of knowledge and I definitely have a better perception on an active lifestyle. Even though the assignments were quite a challenge for me, since I always took a long time to complete them, I believe that they were helpful in the end and have helped me be successful in this course."

 

 This course is pretty interesting the way it is. Focus of each modules are all different, but somehow connected in ways – they all teach us more about our own lifestyles, and how to improve the way we are living."

"This course helped me achieve a more balanced and active lifestyle by teaching me about the importance of being healthy, and also that no matter how busy life is I should always make it a point to stay active. I learned this from the activity logs, and when seeing gaps in my log I would think, “Did I really not exercise at all for four days?” Before this course I thought that the only important fitness component was cardio because it would exercise my heart and my muscles would get a work out from running, so there was no point in trying to build muscle, and since I was naturally flexible, what was the point of stretching all the time? However again I learned that it is important to work out all fitness components to maintain a healthy, working body. The reflections of this course were meaningful to me because I had never actually associated physical activity with emotions before. Through the reflections I taught myself that I shouldn’t exercise just because I want to look good, but because it makes me feel good both inside and out. The reflections also taught me self management and to take responsibility of my own learning."

"This course motivated me to become active and taught me many benefits of doing so. Through experiences through the course and research I had to do, I compiled a list for benefits of being active. Until I was active (which I got through this course), I never realized how much it can affect a person physically and mentally. Now that I have this piece of knowledge, it is even more motivating to me than the weight loss reason, to exercise. This course let me observe my fitness goals, my habits, my eating, and even helped me to figure out which activities fit my life."

  "Unlike PE at school, I get to choose my activities and that made me much more excited to

start. After this activity blog, I realized I liked being active everyday because it leaves me

feeling "fresh" for the next day. And the fact that I'm getting credit for the activities I already love, like running, got me excited too. I have been working on eating healthier, and working outto get a better appearance. This is something that has motivated me greatly, because summer is practically here! I am still working on building my intrinsic motivation, but I am doing muchbetter with it than I was when I first begun. I've gotten my friends and family involved in my daily activities, and that makes working out a lot more fun"

"This course certainly helped me achieve a more balanced and active lifestyle by participating in so many different areas of fitness activities in which I had never participated previously. I found that fitness activities could be enjoyable and as I saw the changes in my body and physical health I was motivated to do even more. I became more aware of my diet and healthy food choices and found that I had much better deep and restful sleep."

"Now that this course is over, I plan on carrying my experiences with me and incorporating fitness into my everyday life. I definitely will continue working out at curves gym. I find that their circuit program is very efficient in working all major muscle groups and has the element of cardio in a nice thirty minute program that I can fit into even my most busiest day. I also became quite fond of the zumba and jazzercise classes as music is such an integral part of those classes. I would also like to continue jogging. One area that I would really like to explore is yoga. I would like to find yoga class or program that would suit my school schedule and provide me with the opportunity to participate. Yoga builds so much strength and flexibility. Increased flexibility is definitely an area that I would like to work on. I am also interested in the meditative aspects and calming effects of yoga. My mom has also expressed interest in yoga for quite some time and I think that she and I will explore this together."

the goal is fitness!

Setting a New Female Ideal: Fit Instead of Fat or Thin

A.J. Walkley

"While I am happy that there is a bit of diversity in the shapeliness of our leading Hollywood women, I cannot help but be surprised that we are now going from one side of the "weight obsessed" spectrum to another. What's troubling is that we're still focusing on the scale at all. Where is the discussion of health and fitness in all of this? Isn't it time for the "ideal female figure" to be the epitome of physically fit and healthy?......The focus of beauty needs to shift to accommodate health and, until media portrayals begin to shift in the same ways, it's hard to believe that anything will change on the front of eating disorders, self-esteem, self-confidence and weight-related health concerns for all genders of all ages."

read more here   you may also find the comment section of interest fro a variety of perspectives!

PE Students: Exercise is an essential component of being healthy and the focus in this course is on personal improvement. What are your thoughts about this topic and your thoughts about developing your personal fitness philosophy/approach/goals?

  

Yoga (apps) anyone?

  By Giuliana Hazelwood

"This list of 12 yoga apps offers all sorts of benefits to all different skill levels -- beginners, pros and the casual practitioner will all find something to take their practice to the next level. From apps that let us find new poses, to instruction, breathing advice and deeper rest, these 12 apps are a great tool set for the digitally-minded yogi in all of us."

12 Yoga Apps To Become A Better Yogi: via HuffPost http://huff.to/ZGD2xE

PE Students: If you are interested in Yoga, review the variety of apps available in the link above and report your findings in your reflection journal....possible apps you would like to try and/or actually tried.

improve Cardio workouts

17 Ways To Get More From Your Cardio Workout

Regular cardio exercise is an important part of any healthy life/ exercise program. Here are a variety of ways to include and adapt cardio activities for you.  

click here and check out this slideshow on cardio 

PE students - Ideas for your PE reflection:  Search through the slideshow to review a variety of cardio suggestions...highlight a few that you do and write about them...choose one or more that you would like to try...try one or more out and reflect on the experience in your module reflection journal.

Tunes for Exercising!

The Top 10 Workout Songs for September

Do you like to listen to tunes while you exercise?

This Huffpost blog entry presents some popular tunes for exercising and also provides a bpm rating (based on the the tempo of the song.
click here: The Top 10 Workout Songs for September

PE students: reflection response questions
What role does music play in your approach to exercise? When, where, how do you listen? How does music  help to motivate you?  What are some safety issues to consider?  Does the music you select depend on the activity?..i.e. the connection between bpm and song tempo.  Different music for different activities?  What would be your top ten list?


do you want to join with others to nominate songs and have access to popular workout tunes? check this out:   http://www.runhundred.com/

Health and fitness

15 Things I Never Knew About Health & Fitness:

 From the Huffington Post:

Sometimes a single tip or piece of advice can completely change the way we think and act in terms of health and fitness, and that's why I love to have expert guests on our show who give us great tips that we can apply to our own lives.

So, to keep us all healthy and fit, we've put together a slideshow detailing some of the most interesting and unexpected facts that we've learned from our celebrity guests. Take a look and see if there isn't a tip or two in there that you can use to improve your own health and fitness.

via HuffPost http://huff.to/RHmFcB

PE students:
Refer to the article on the site Huffington post click here for the link to find out what experts have to say about a range of health and fitness topics.
Which topics are of most interest to you?...are surprised to learn?...counter or confirm what you know?  Which ideas do you think apply most to you and/or you would like to implement / consider in your approach to a healthy and fit lifestyle?

5 Reasons You Can't Stick to Exercise

By Paige Waehner, About.com GuideJune 20, 2012

"I don't have any problem working out," one of my clients said to me one day, "It's just the fact that I have to keep doing it over and over and over. I mean, what's up with that?"

It's true that exercise, like brushing your teeth, is something you have to keep doing if you really want to lose weight, maintain your weight and/or avoid that dreaded starting-all-over feeling that comes when you've missed more than a week of exercise.

There are a number of reasons we find it hard to stay committed to exercise and I've put together the most common in my latest article, 5 Reasons You Can't Stick to Exercise. If your workouts are too hard or, worse, you don't even like your workouts, how motivated are you to keep doing them?

PE Students: Do you find it hard to stick to an exercise program for the long term?

 If so, what's standing in your way?  Click on either of the links above to find out more and write a response in your reflection journal.  

Confused About Carbs? 5 Common Myths

Confused About Carbs? 5 Common Myths: via HuffPost http://huff.to/LxYjDu

Susan B. Dopart, M.S., R.D., C.D.E.

Nutrition and Fitness Consultant

The Simple Truth: A healthy way of eating is to consume natural, non-man-made carbohydrates from vegetables, fruits, nuts/seeds, beans and legumes. They have a low glycemic index (meaning they do not raise your blood sugar) since they contain fiber, and are full of vitamins, minerals and nutrients to enhance your health... and there's nothing mythical about that!


P.E. Students:  click on the link above to read more about different types of carbohydrates in our diet and some suggestions/ myth busting advice.


Respond in your journal to any of the myths/ and suggestions and specifically how this applies to what you eat, and/or plan to eat in the future.

Focus on strength!

Don't waste a second on the treadmill

If you have only 30 to 40 minutes to a workout, then every second has to count. You can achieve faster fat loss with resistance training than running. A University of Southern Maine study found that a single set of weight training exercises torches as many calories as running at a 6 minute mile pace for the same amount of time. So for every second you spend lifting weights, your body is expending high amounts of energy.

Tie in the metabolism boost that resistance training provides, you create a much larger metabolic impact that long-distance running does. The added benefit for resistance training that running can't provide are the gains in strength and new lean tissue. A University of North Dakota study also found an additional benefit of resistance training--done correctly, through a proper range of motion, resistance training can also improve flexibility as well or even better than static stretching.

To further increase these benefits, paying attention to your nutritional habits yields greater rewards.

*thanks to Surrey school district PE helping teacher Glenn Young for this info.

The benefits of regular strength exercises to one's overall fitness and health is well known.
But strength does not have to be weightlifting!
  Here is a link to a No Equipment Bootcamp Workout that you can try...give this circuit a try and write about it in your reflection journal.  You can also research other resistance training routines and try one out for your next activity log.. http://exercise.about.com/library/blworkoutcenter2.htm
.... remembering that variety is a good thing!

jump rope circuit

  


Do you remember doing Jump Rope for Heart in elementary school?  Rope jumping is often associated with younger kids but it is a good tool for workouts... particularly a good cardio option for a strength circuit.


Here is an an excellent cardio/strength circuit that you can try..it keeps your heart rate up consistently (cardio benefits) + offers a total body strength workout.


http://exercise.about.com/od/abs/l/bljumpropecircuit.htm


The circuit can be done with any cardio interval activity like step ups...exercise bike...light jog...elliptical...and even  the skipping motion with an imaginary skip rope.
Try it out and write about it in your reflection journal! Write about how / when you have skipped in the past...any future plans to try it?
skipping tips: don't try to skip too fast and jump too high...slow down your tempo so it is a comfortable pace...add a little knee bounce to keep your rhythm as you move the rope over your head so you can go at a manageable pace.

Core training

 Core Training

Here is an info piece I received from a PE colleague regarding crunches and overall core strength:

If you are looking to strengthen your core, don't waste your time doing tons of crunches and sit-ups. Classic abdominal moves like those only work the muscles that allow you to flex or round your lower spine, however, true core exercises train the muscles that prevent your spine from flexion or rounding.

They also allow you to transfer force from your lower body to your upper body (golf swing, batting, soccer kick, slapshot, throwing, for example), and vice versa. Core exercises target the same muscles that traditional crunches and sit-ups do, but they also include the muscles in your pelvis, hip and lower-back.


 A true core exercise trains you to keep your spine in a stable position while challenging your center of gravity and stabilization. Training your core is a necessity because that's where all movement in your body originates.


For Students:
What do you do to train your core in a typical week?  Have you ever tried other exercises other than crunches, if so what?  Research  a variety of new core exercises and try and add some into your weekly activity. Write about this experience in your reflection journal
click here for core exercises

How much protein do we need?

How much protein do we need?
Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92 grams.
more here:  http://lowcarbdiets.about.com/od/nutrition/a/protein.htm

Photos: 14 surprising sources of protein

Think steak and eggs are the only way to get a full serving of protein? Think again. Take a look at these 14 sources of protein that will change the way you think about meals.

  

Read more: http://www.vancouversun.com/health/diet-fitness/Photos+surprising+sources+protein/6188086/story.html#ixzz1nKfjzGA5


P.E. students:   Click on the vancouver sun link above to see more pics (14 examples) and get more info about various sources of protein.  How much protein do you typically get in a day / week?  What are your sources of protein?  Which of these recommended examples do you already eat..which ones will you try?  Record your protein intake for 3 days and record it for your journal/blog topic and comment on how you planned for it...and how you did in meeting the recommended amount.

My heart rate is 59bpm.



this was sent from my cell phone using this heart rate mobile app!
(I was just sitting obviously!..not doing activity)

each time you check it, you can forward the info...also you can create a list of entries and send them

http://www.appbrain.com/app/instant-heart-rate/si.modula.android.instantheartrate

BEST FITNESS APPS lists and reviews

http://www.theglobeandmail.com/life/life-video/video-the-best-fitness-apps-to-keep-you-on-track/article2311594/

http://www.holosfitness.com/features/

http://www.bloomtofit.com/5-best-fitness-apps-to-improve-your-lifestyle

http://exercise.about.com/od/videosmusicsoftware/tp/fitnessapps.htm

http://lifehacker.com/5726072/the-best-health-and-fitness-apps-for-iphone

http://www.appolicious.com/curated-apps/2568-best-fitness-apps

http://smartlifeblog.com/the-11-best-iphone-fitness-apps-for-great-workouts/

http://www.menshealth.co.uk/living/gear/the-six-best-fitness-apps

http://www.bestappever.com/awards/2011/winner/fitn

http://www.shinyshiny.tv/2011/09/best-exercise-and-fitness-apps.html

Mobile PE Apps

Here is a blogpost from a PE teacher in Wales (part of the U.K. / Britain...west of England) that reviews the use of Map my Fitness: a mobile app for fitness tracking.

"On researching such software I have come across many tools which are both web based and app based for handheld devices (i.e. iPod touch). One such app is the Map my Fitnessapp which is part of a family of apps including map my walk and map my run. The following is my opinion on what features of this tool may be for a school based PE programme.
The app is available on iOS, android and blackberry as well as being web based. This means students could log activities using their own handheld devices or one’s supplied within school if students are not allowed their own devices in school. However they could also log activity using computers in or out of school. This could be beneficial if you are asking students to log all of their physical activity, both in and out of school."
more click here:
http://thepeteacher.wordpress.com/2012/01/21/exercise-tracking-for-schools-map-my-fitness/

The use of mobile apps in Physical Education is a growing trend and one that I am interested in exploring for Surrey Connect P.E..
Students can  click on the various links + google the suggested apps to find out more.  Write a summary for your reflection journal comment(s)....try one out and write about it...do some more research and provide some other ideas and recommendations.  What are your ideas about how an app can be used within the current structure of the Surrey Connect P.E. course you are taking?  How could/should the course be changed or adapted to allow for the greater use of a mobile apps?

 * feel free to also reply right here on my blog with your comment!

• RunKeeper.
• other apps: Nike Boom, Nike training, fit deck, endomondi, runtastic
• specific weight training apps such as Viaden Mobile’s Fitness HD or  GAIN Fitness   might be more suitable.
• http://www.jefit.com/
• use of a blog in PE class:  http://dblain08.edublogs.org/
• http://www.vitogo.com/
• there are quite a few apps out there for fitness...try googling fitness apps and explore!

 this is a reply post to the BLOG above

"Great post, I must recommend the following sports tracking app that coupled with a Ant+ dongle allows for heart rate tracking also. 
The best feature about this is that the app reports data live to a URL meaning observations can be made live about performance.
http://itunes.apple.com/au/app/endomondo-sports-tracker-pro/id416797509?mt=8

If your using android devices, then you cant go pasthttps://market.android.com/details?id=com.sportstracklive.android.ui.activity.pro&hl=en

It allows for live tracking of all metrics as well as skin temp and breathing rate via additional hardware. Simple incredible"

Sun Run 2012

PE students!


I tried out the Sun Run for the first time in in 2009 and had a really good time!  It is a great way to set a goal and work towards it...+ a great way to experience Vancouver.
Check out more info below.


questions for P.E. reflections....
Have you ever participated in the sun run or any type of organized fun run? If so how was your experience..if not, do you know anybody who has..what was their experience like? 
Would you consider giving it a try...why or why not?


Check out this video...as you can see there are all types of participants!...runners / joggers/ walk-joggers / walkers

Have you heard about the annual SUN RUN event every spring in downtown Vancouver? It is a 10 kilometre route that goes through Stanley Park, continues along English Bay and ultimately ends at B.C. Place stadium.
 If the idea of jogging 10k seems too difficult, you can set your individual goal that fits your interest and fitness level.
There are 13 week training programs designed for a 10 k walk, Learn to Run 10k, and Run 10k faster...something for everyone! The training program will help you gradually work your way up to meet your goal and can also count for the bulk of your activity log cardio hours (if you are taking Surrey Connect PE.)

Here is the Route:

here is a link to a training plan for a 10k walk....train to jog 10k....and train to jog 10k faster...whatever is your goal!

http://www.vancouversun.com/pdf/S1201C006X.pdf

Benefits of Online P.E.

The selection below comes from this blog post: click here for more on this topic:
http://gettingsmart.com/blog/2012/01/online-pe-not-just-a-virtual-workout/

The Benefits of Online PE.

• Just like adults in the “real world,” students have to choose when, where, and how they exercise. Thus establishing a habit they can continue after class is over.
• In addition to participating in regular physical activity, students learn the principles of health and fitness, not just the rules of a sport.
• By choosing activities they enjoy, students are more likely to get started and stick with it over time.
• Students receive individualized feedback from an instructor—kind of like having their own personal trainer.
• Students perform in a non-competitive environment. This is ideal for students who are out of shape or uncomfortable in a group environment (often those who do poorly in a face to face PE setting).
• Everything this tailored to the individual. With structured guidance they set their own goals, design their own program, and evaluate their progress.

Which reason(s) stand out as the main benefit to you as an online P.E. student?

 What other benefits could you identify for yourself or someone else?

What about drawbacks? What are the challenges and/or negative aspects of doing online P.E.?

 What suggestions do you have to improve online P.E.?

 Are there ways to combine the two ideas...online + traditional P.E. classes/settings?

We all know Hockey is the most popular sport in Canada....probably partly because we happen to be among the best in the world at producing elite players and national teams...or is it that we produce the best because we love it so much??

I guess a bit of both.

Anyways, I like hockey, although I only played road hockey- never ice hockey- growing up...in fact I guess I am a hockey fan for sure...Canucks, team Canada and all that.

But the question that comes to mind from time to time, is how much importance should be placed on winning?

It isn't enough for the team Canada junior hockey team to do well and have a shot at the gold medal...anything less than that is seen as a major disappointment. After losing the semi-final game to Russia, team Canada's efforts were seen to be a failure. To what degree does this emphasis on winning and competition trickle down in our society when it comes to sport and the enjoyment of being physically active?  How does competition motivate people to be active?....discourage people?

How do you view competition in the context of a P.E. class?  what is is it role?...benefits?...drawbacks?
If you were a PE teacher, how would you organize your class to deal with the issue of competition and its affect on motivating people to be physically active?

Welcome to 2012!

The new year is a time of renewal and a fresh start towards identifying and meeting new challenges.




Below is a link to a number of New year's resolution topics and perspectives
http://specials.about.com/service/newsletters/exercise/1325527200.htm


In particular this subtopic provides many tools for you to find something that might work for you.
http://exercise.about.com/od/weightloss/a/newyeartoolkit.htm


I think the main thing to keep in mind about resolutions and fresh starts is to make a plan for regular exercise, build on the positive momentum and re-start if you stall out.... + try and approach personal  nutrition/diet from a moderate perspective that you can continue for the  long term.

Writing things down and sharing them with others is often a good step for success. Some people are reluctant because they don't want to set themselves up for failure.  What are your thoughts on new year's resolutions?  Have you ever created any? had success? What would be some reasonable resolutions for you at this time? and what steps could you make in the short term to help be successful?  Is there anything you found in the links provided above that will help you? (note: the tools and ideas provided can be applied at any time throughout the year.)

 Remember that a resolution is really just a personal challenge for self improvement that just happens to be at the beginning of the year. It often is better to choose a smaller goal and build on this success!