PHYSICAL EDUCATION WEEKLY PLAN *WEEKLY PLAN CAN BE FOUND IN DISCUSSIONS ON THE SCHOOLOGY WEBSITE. THE SCHOOLOGY LINK CAN BE FOUND UNDER STUDENTS ON THE DISTRICT WEBSITE. Home - Richmond Community Schools
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PHYSICAL EDUCATIONCourse Description: This course will consist of two days a week of circuit training using the PPF standards and three days a week of competing in team sports. We will rotate sports and circuit training days every two weeks to promote muscle confusion, so that our students see gains in their muscular and cardiovascular endurance. Students will be tested using the national PPF standards. PHYSICAL EDUCATION MONDAY - UPPER BODY LIFT/TESTING TUESDAY - TEAM ACTIVITY DAY WEDNESDAY - LOWER BODY LIFT/TESTING THURSDAY - TEAM ACTIVITY DAY FRIDAY - TEAM ACTIVITY DAY/TESTING
SPORTS TECH Course Description: This class will provide an opportunity for development of strength and conditioning for various sports and fitness related activities. This class will also focus on skill development for various team sports throughout the school year. Free weights, exercise machines and conditioning activities will be incorporated to promote improvement in strength, endurance, balance, agility, and speed. Students will lift on Monday and Thursday, do conditioning activities on Wednesday and work on skill development for team sports on Tuesday and Friday. Proper technique, safety precautions and proper application of the principles of training will be emphasized. A plan to achieve goals will be developed and implemented during this course.
SPORTS TECH MONDAY - CHEST, BACK AND SHOULDERS TUESDAY - TEAM ACTIVITY DAY WEDNESDAY - LOWER BODY LIFT THURSDAY - CHEST, BACK AND SHOULDERS FRIDAY - TEAM ACTIVITY DAY
STRENGTH/CONDITIONINGCourse Description: This class will provide an opportunity for development of strength and conditioning for various sports and fitness related activities. Free weights, exercise machines and conditioning activities will be incorporated to promote improvement in strength, endurance, balance, agility, and speed. Students will lift on Monday, Wednesday, Friday, with conditioning activities on Tuesday and Thursday. Proper technique, safety precautions and proper application of the principles of training will be emphasized. A plan to achieve goals will be developed and implemented during this course. Students will be tested on strength and endurance growth once a month.
STRENGTH/CONDITIONING MONDAY - CHEST, BACK AND SHOULDERS TUESDAY - TRICEPS AND BICEPS WEDNESDAY - LOWER BODY/SPEED/AGILITY THURSDAY - CHEST, BACK AND SHOULDERS FRIDAY - TEAM ACTIVITY DAY/FUNCTIONAL FITNESS
PPF/CIRCUIT TRAINING Circuit Training 1st Quarter Monday/Thursday Circuit Training 2nd Quarter Tuesday/Friday Circuit Training 3rd Quarter Monday/Thursday Circuit Training 4th Quarter Tuesday/Friday *Circuit days may also be used as PPF testing days.
Circuit Stations - Station #1 pull-ups Station #2 push-ups Station #3 shuttle run Station #4 sit-ups Station #5 warrior ropes Station #6 agility ladders Station #7 jump squats Station #8 resistance band sprints Station #9 medicine ball toss Station #10 jump rope
PPF Testing - Students will be tested in push-ups, pull-ups, sit and reach, shuttle run and the mile run.
RHS STRENGTH AND CONDITIONING /BODY SCULPTING
Week 1 – 2 sets of 10 – low resistance
Monday: Chest, Shoulders & Triceps
Tuesday: Back & Biceps, Legs & Abs
Wednesday: Cardio
Thursday: Chest, Shoulders & Triceps
Friday: Back & Biceps, Legs & Abs
Week 2 – 4 sets of 6 – medium resistance
Monday: Chest, Shoulders & Triceps
Tuesday: Back & Biceps, Legs & Abs
Wednesday: Cardio
Thursday: Chest, Shoulders & Triceps
Friday: Back & Biceps, Legs & Abs
Week 3 - 3 sets of 7 – medium resistance
Monday: Back & Biceps, Legs & Abs
Tuesday: Chest, Shoulders & Triceps
Wednesday: Cardio
Thursday: Back & Biceps, Legs & Abs
Friday: Chest, Shoulders & Triceps
Week 4 - 3 sets of 5 – heavy resistance
Monday: Back & Biceps, Legs & Abs
Tuesday: Chest, Shoulders & Triceps
Wednesday: Cardio
Thursday: Back & Biceps, Legs & Abs
Friday: Chest, Shoulders & Triceps
Week 5 – Testing/3 sets of 7 – medium resistance
Monday: Chest, Shoulders & Triceps
Tuesday: Back & Biceps, Legs & Abs
Wednesday: Cardio
Thursday: Chest, Shoulders & Triceps - 3 sets of 7 – medium resistance
Friday: Back & Biceps, Legs & Abs - 3 sets of 7 – medium resistance
Week 6 - 4 sets of 6 – medium resistance
Monday: Chest, Shoulders & Triceps
Tuesday: Back & Biceps, Legs & Abs
Wednesday: Cardio
Thursday: Chest, Shoulders & Triceps
Friday: Back & Biceps, Legs & Abs
Week 7- 3 sets of 5 – heavy resistance
Monday: Back & Biceps, Legs & Abs
Tuesday: Chest, Shoulders & Triceps
Wednesday: Cardio
Thursday: Back & Biceps, Legs & Abs
Friday: Chest, Shoulders & Triceps
Week 8 - Testing/3 sets of 7 – medium resistance
Monday: Back & Biceps, Legs & Abs
Tuesday: Chest, Shoulders & Triceps
Wednesday: Cardio
Thursday: Back & Biceps, Legs & Abs 3 sets of 7 – medium resistance
Friday: Chest, Shoulders & Triceps 3 sets of 7 – medium resistance