• 1st Quarter Extra Credit- Option 1

    Topic: Fitness and Goal Setting (5pts) - Due by November 6th

    Task: Set a SMART goal for yourself that you want to work on this fall/winter to improve or maintain one of the six health-related fitness components. Identify which component of fitness you want to work on and then set a SPECIFIC goal using the F.I.T.T. Principle. THEN list 3-5 examples explaining how, when and where you plan on accomplishing this goal. (Must be typed up, 1 page in length).


    Example:

    Health-Related Fitness Component: Aerobic Endurance

    Smart Goal: I am going to walk (TYPE) for about 10,000 – 20,000 steps (INTENSITY) throughout the school day (TIME) at least 5 times a week (FREQUENCY).

    THEN list 3-5 examples explaining how, when and where you plan on accomplishing this goal.
     

    Grading Rubric (1 point each = 5 points):

    • Identifies one of the components of health-related fitness
    • Sets a SMART goal using the F.I.T.T. Principle
    • HOW: 3-5 examples of how, when and where this goal will be accomplished
    • WHEN: 3-5 examples of how, when and where this goal will be accomplished
    • WHERE: 3-5 examples of how, when and where this goal will be accomplished


    1
    st Quarter Extra Credit- Option 2

    Topic: Fitness and Tabata (5pts) - Due by November 6th

    Task: As you have been learning, Tabata is a form of high-intensity interval training that has been proven to burn calories quickly. In a Tabata workout, each round lasts four minutes. It requires 20 seconds of all out intensity, followed by 10 seconds of rest, repeated EIGHT times. CREATE YOUR OWN TABATA!

         - create your own Tabata of 8 exercises (list them)

         - make a video where you name, demonstrate, and explain the 8 Tabata exercises

         - which exercise is your favorite and why?

    Grading Rubric (1 point each = 5 points):

    • Create a tabata video
    • Name 8 tabata exercises
    • Demonstrate the exercises
    • Explain how to do the exercises
    • Identifies favorite exercise and explains why

     

    2nd Quarter Extra Credit- Option 1

    Topic: Favorite PE Unit or Game (5pts) - Due by January 22nd

    • Choose your favorite PE unit, game, or activity that you participated in so far this year.
    • Describe the rules in detail as if you were teaching someone who never played this game, object of game, how many players, modifications, etc.
    • Describe in a paragraph why this was your favorite activity/unit.
    • Describe in a paragraph how you could make this activity/unit better. Give specific examples.
    • Closing paragraph about your overall experience in PE so far this year.

     *This must be TYPED and should be at least 1 page in length.

     

    Grading Rubric (1 point each = 5 points):

    ●     Name your favorite unit/activity and describe the rules in detail

    ●     Describe why this is your favorite activity/unit

    ●     Describe how you can make this unit better and give examples

    ●     Describe your overall experience in PE this year

    ●     Typed and at least one page in length

     

     2nd Quarter Extra Credit- Option 2

    Topic: Fitness and Dynamic Warm-up (5pts) - Due by January 22nd

    As you have learned this year, a dynamic warm-up should be done before any physical activity for a variety of reasons such as increasing blood flow, warming your body up, preventing injuries, increasing range of motion.  Create a dynamic warm-up with 5-6 exercises.

         - create your own dynamic warm-up, write it down

         - name/show/explain the dynamic stretch/exercises in your video

         - which stretch/exercise is your favorite?

    Grading Rubric (1 point each = 5 points):

    ●     Create a dynamic warm-up video

    ●     Name 5-6 dynamic exercises

    ●     Demonstrate the exercises/stretches

    ●     Explain how to do the exercises/stretches

    ●     Identifies favorite exercise/stretch and explains why

      

    3rd Quarter Extra Credit- Option 1

    Topic: Fitness Journal (5pts) - Due by April 1st

    Task:

    • Keep a journal of all physical activity that takes place over a 5-day period

    • For each entry write down the date, type, length, distance, time for each activity. Examples: 2 mile run in 22 minutes, walking my dog around the block for 15 minutes, basketball practice for 30 minutes where we did sprints and played 3v3 games, etc.)

    • List what health-related fitness component your activity worked on (aerobic endurance, muscular strength, muscular endurance, flexibility, stress reduction or body composition).

    • Did the activity meet the F.I.T.T. Principle standards and explain? (check PE website for info if needed)

    *This must be TYPED and should be at least 1 page in length.

    Grading Rubric (1 point each = 5 points):

    ●     Journal entries for a 5-day period

    ●     Date, type, time, length, etc., for each activity

    ●     List what health-related component your activity worked on

    ●     Did the activity meet the FITT Principle and explain?

    ●     Typed and at least one page in length

     

    3rd Quarter Extra Credit- Option 2

    Topic: Fitness and Tabata (5pts) - Due by April 1st

    Task: As you have been learning, Tabata is a form of high-intensity interval training that has been proven to burn calories quickly. In a Tabata workout, each round lasts four minutes. It requires 20 seconds of all out intensity, followed by 10 seconds of rest, repeated EIGHT times. CREATE YOUR OWN TABATA!

         - create your own Tabata of 8 exercises (list them)

         - make a video where you name, demonstrate, and explain the 8 Tabata exercises

         - which exercise is your favorite and why?

    Grading Rubric (1 point each = 5 points):

    • Create a tabata video
    • Name 8 tabata exercises
    • Demonstrate the exercises
    • Explain how to do the exercises
    • Identifies favorite exercise and explains why

     

    4th Quarter Extra Credit- Option 1

    Topic: Create-a-Game (5pts) - Due by June 15th

    Directions: create your own original activity or game that should include the following…

    • Rules
    • Strategies
    • Background
    • Equipment needed
    • Diagram of playing area or game setup

    Note: This can include segments from existing games, sports, and activities, but must be an original idea.

    *This must be TYPED and should be at least 1 page in length.

     

    Grading Rubric (1 point each = 5 points):

    ●     Rules are listed for the game or activity created

    ●     Background/Strategies of the activity or game

    ●     A list of equipment needed is provided

    ●     Diagram of playing area or game setup

    ●     Typed and at least one page in length

     

    4th Quarter Extra Credit- Option 2

    Topic: Fitness and Dynamic Warm-up (5pts) - Due by June 15th

    As you have learned this year, a dynamic warm-up should be done before any physical activity for a variety of reasons such as increasing blood flow, warming your body up, preventing injuries, increasing range of motion.  Create a dynamic warm-up with 5-6 exercises.

    - create your own dynamic warm-up, write it down

    - name/show/explain the dynamic stretch/exercises in your video

    - which stretch/exercise is your favorite?

     

    Grading Rubric (1 point each = 5 points):

    • Create a dynamic warm-up video
    • Name 5-6 dynamic exercises
    • Demonstrate the exercises/stretches
    • Explain how to do the exercises/stretches
    • Identifies favorite exercise/stretch and explains why