WORK DATES:  WEDNESDAY, MAY 13 TO WEDNESDAY MAY 27

 

100 CHALLENGE END EVALUATION

NOTE:  Did you see the mid way evaluation posted on the Teacher Page? Be sure to check it weekly too.

1.  Were you able to complete the challenge successfully?

NO?   Use the next assignment dates to work toward this goal.  As long as we are working we are succeeding.

YES?  Move on to the advanced level of the plyometric series...

ADANCED 100 CHALLENGE

PUSH UPS:  Replace with Incline, Wide grip, Close grip-- alternating for different muscle groups.

CURL UPS:  Replace with 30 second Planks

BODY SQUATS:  Use weights*-- hold weight up to 25lbs in center of body with both hands close to chest.

*no weights? be creative... bricks, gallon water jug, bookbag filled with school books (so they can get some use!) 

 

"Character is who you are when no one is watching".  

Mr. Reedy







100 CHALLENGE-- SELF EVALUATION (half way there!) MAY 6, 2020


QUESTIONS TO ASK YOURSELF...

1.  What was your starting point?? 

2.  Were you able to complete full cycle on day 1?

3.  Were you surprised or disappointed with the results?

4.  Do you see progress from where you started?

5.  or … Did you quit?

Life is full of set backs.  This is a good time to take the current situation to learn to self motivate, to pick yourself back up, to learn how to recommit yourself, and maybe to learn to forgive yourself.  Sometimes we get off course.  But you can always get back on track.  Life is not a race, it's a journey.

Mr. Reedy




WORK DATES:  APRIL 27th through MAY 11th 
For the last nine weeks we will begin the BIG 100 CHALLENGE!

UTIMATE GOAL:  Complete 100 body squats, 100 push ups, 100 curl ups

Step one:  Begin in sets of 5s, 10s, or 20s reps-- this will depend on how much time    you've spent on the couch!!
Take breaks of 2mins between each set of the three exercises (i.e. Set 1 is 10 squats, 10 push ups, 10 curl ups, break)

Step two:   After starting set increments get easier, increase to next level.  You are gaining some strength back!
Try to increase every 5 days.

Step three:  Goal challenge is to complete 4 sets of 25 each with 1 minute break between.
 
Regardless of your level of completion, you will increase strength, improve cardio endurance, and gain definition!

Good Luck! Let me know how you are doing.  You can send me an email with questions or updates.  My office hours are on Mondays at 12:00 to 2:00pm.  Time to get back to it.  "Take it one step and a time... that's why you have two feet "
Mr. Reedy

Dean Reedy
Physical Education/Weight training
reedydc@pwcs.edu  703-594-2161


 weight training
 weight training  2
 weight training  3
 weight training  4
 weight training  5
 planning/assist AD  6
 planning/assist AD  7

 

Syllabus: Syllabus 2018 adv PE and weight.docx

Weight Training Make up assignment: PE Class Make-Up Form 2018.docx


MARCH 27, 2020

A
DVANCED WEIGHT LIFTING STUDENTS:

Hope you all are doing well!
Following is a copy of our class curriculum highlighting what we have completed to date.
You have all come so far....NOW is not the time to get lazy!  On our last class together, I gave you some plyometric exercises to do to keep you moving toward your goals.  In addition, the PE department has developed an Enhancement Activity log to keep you engaged.  I have also posted a copy of that email below.  

Stay tune for any further instructions or assignments to get us through the end of this school year.  I will be communicating updates through email.

Remember exercise is a way of life, not just PE class.  Today, I will take a 2 mile walk on
the beach!  Life is rough!

Mr. Reedy



PE: CIRRICULUM: ADVANCE WEIGHT TRAINING




1ST 9WEEKS:



Weight room rules and safety

Understanding equipment

Goals and expectations

Comprehension of specific lifts & exercise with association to muscle groups

Individual strength and max assessments

Introduce and begin 1st Circuit training rotation


2ND 9 WEEKS:



Circuit training begins alternating days for upper and lower body muscle groups

Mid session assessment with re-max

Importants of proper rest and nutrition to meet goals

Goals reviewed to determine weight adjustments

Updated Circuit training begins

Plyometrics—Bodyweight exercises introduced


3RD 9 WEEKS:



Timed stations begin to increase productivity

Circuits enhanced: Alternating weight stations with bodyweight exercises

Muscle failure Circuits introduced

15 minute Muscle group evaluations

End of nine week assessment and max: Plyometrics and weight


4TH 9 WEEKS:



Goals reviewed and re-set

Students develop their individual 12 station work out circuit

Students learn personal accountability for health and exercise

Discussions on effects of nutrition and sleep goals and results

Final Max Days on student's lift of choice


 

March 23, 2020 Communication:

Good morning/afternoon Brentsville PE students and parents!
     We hope that this message finds you well!  We have missed seeing you at school, in the gym, on the sports fields, and in the weight room.  So, what's your plan?  Do you have any goals that you now have more time for?  When this is over, is there anything that you hope to be able to accomplish?  You are in your final years of physical education (because you are in high school), and we believe that you are prepared for this health emergency.  You have learned games, workouts, fitness activities, how to assess your fitness, create fitness/wellness goals, covered many health topics, and it's time to put these things to the test!  What are you doing for YOURSELF when you aren't being held accountable?  No one is watching.  It doesn't matter..... BUT.... it does matter, doesn't it.  You are/will be finding that you are in control of your own health and wellness.  Physical fitness and mental wellness is necessary for LIFE.  
    So, what should we be doing?  A few hours of learning and a few hours of doing should be our goal each day.  Learning includes school work, learning something new, researching a new topic, making goals, reading (to learn or for fun), etc.  Doing includes manual home tasks (walking the dog/gardening/cleaning), fitness activities, recreation games, etc.   Challenging your mind and body is a human requirement.  It fends of boredom, give you a sense of purpose, and it leaves you with a feeling of accomplishment when you are finished!  
For Brentsville Physical Education, we are asking that our students enter our activities into a digital log.  Its easy.  
Here are the instructions: wellnet fitness log instructions.docx  
Goal is 5 hours a week, but don't stress about that, there in no minimum or maximum.  Remember all of the components of fitness: muscular strength, cardiorespiratory, flexibility, coordination, speed, power, etc.   Even Mr. Reedy can use this log, so you know its easy 🙂  

Frequently Asked Questions

 

 

Directions: Complete optional activity log a week for the duration of school hiatus.  This can be completed on a desktop computer or a mobile device.  Each log begins on a Monday and ends on a Sunday.  The log closes for entry on the following Monday

Goal: 5 hours a week of exercise, movement, workouts, manual labor, leisure activity, active game, coordination activity, recreation activity, etc.  Enter any activity, no matter how little or big!

Is this graded?  No, however the log may be used when school returns to evaluate progress, self-reflect, and may become bonus points/extra credit. 

Who can see the log?  Only the student and teacher can see the entries for the activity log

Stay healthy!
Brentsville Physical Education
Holly Tousha

PS.  SHE THINKS SHE IS FUNNY!  Mr. Reedy