Feedback

Feedback, what is it?  Is it noise or is it helpful coaching and positive reinforcement?  
When and where do we use it and whom do we give it to?

According to the Merriam-Webster Dictionary, Feedback is defined as:
Feed-back  \’fed-,bak\  ( Noun )

     The transmission of evaluative or corrective information about an action, 
     event, or process to the original or controlling source; also: the information so 
     transmitted.

When we observe movement, technique or action we evaluate it and judge it according to our ability to be good, better or needs improvement.  If it is good we congratulate or reinforce it by giving feedback and saying, “Good Job!” “Attaboy! or Attagirl!” “Awesome!” etc.  If it is better than our own ability we ask for help or advice in the form of feedback and if we judge it to be not as good or needs improvement than we give feedback.  It can be given and received and is helpful advice on how to improve or become better.  Keep in mind feedback is not only found in your words but also in your actions.  Think about the difference between Verbal and Non-verbal communication and consider the following:


Communication  =  Feedback
               55%  Your Body Language
               38%  Tone in your Voice
             +  7%  Words you use

               100% of what you are really saying

How true are the percentages above?  Do you think your Body Language says more than your words?  What about the tone in your voice?  Can you think of some examples of positive and negative feedback without saying anything?

How will you use it?  What will you say and to whom…?


Remember when you use feedback properly its good a sign of teamwork, leadership and sportsmanship.  Feedback can provide more than helpful advice but create a friendship or bond that will last a lifetime.

Sportsmanship

What is Sportsmanship?  What or Who is a good Sportsman?  What qualities do a good sportsman have?

Examples of good Sportsmanship:

     Is a Role Model

     Always Fair

     Always Honest

     Is a Good Winner or Loser

     Doesn’t Argue or Cheat

     Always Respectful

     Has Fun

     Cheers on their team, win or lose

     Shakes hands after a game or contest

     Always does their best

     Follows the Golden Rule

Do you agree with these examples, are there any you would include or add?

What is a bad or poor sportsman?  What qualities do they have?

Leadership

Leadership, what is it?  When you think of a leader who do you think of?  What qualities should a leader have?  Read the quotes below for inspiration to help determine what a leader is and write down 5 qualities you plan to exemplify this school year.  Choose 1 quote and discuss what it means to you.

“The price of greatness is responsibility.”

– Winston Churchill

“Innovation distinguishes between a leader and a follower.”

– Steve Jobs

“An investment in knowledge pays the best interest.”

– Benjamin Franklin

“Success is not final, failure is not fatal: it is the courage to continue that counts.”

– Winston Churchill

“If you dream it, you can do it. “

– Walt Disney

“The best thing about the future is that it comes only one day at a time.”

– Abraham Lincoln

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”

– Vince Lombardi

“No one can make you fell inferior without your consent.”

– Elanor Roosevelt

“We must become the change we want to see in the world.”

– Mahatma Gandhi

“The best and most beautiful things in life cannot be seen, not touched, but are felt in the heart.”

– Helen Keller

“Failure is simply the opportunity to begin again more intelligently.”

– Henry Ford

“Attitude is a little thing that makes a big difference.”

– Winston Churchill

“It’s hard to beat a person who never gives up.”

– Babe Ruth

“Discipline is not a dirty word.”

 – Pat Riley

When I think of a Leader I think of...

...Lou Holtz and the University of Notre Dame

Lou is an Author, a Coach, a Motivational Speaker and Sports Analyst.  He is the only coach in the history of college football to:  1) Take 6 different teams to a bowl game.  2) Win 5 bowl games with different teams.  3) To have 4 different college teams ranked in the final Top 20 poll.  Lou has a 243-127-7 career record that ranked him third in victories among active coaches and eighth in winning percentage.  His 12 career postseason bowl victories ranked him fifth on the all-time list.  More importantly while coaching at the University of Notre Dame he took the Fighting Irish to a National Championship in 1988 with a 12 - 0 season.  


The 5 qualities and skills I think Lou Holtz exemplifies and I try to use when I teach are:  

Motivation, Inspiration, Communication, Patience and Dedication.

My top 10 favorite Lou Holtz quotes:

10. “It's not the load that breaks you down, it's the way you carry it.”

 9.  “No one has ever drowned in sweat.”

 8.  “I can't believe that God put us on this earth to be ordinary.”“

 7.  “You'll never get ahead of anyone as long as you try to get even with him.”

 6.  “You're never as good as everyone tells you when you win, and you're never as bad as they say when you lose.”

 5.  “Without self-discipline, success is impossible, period.”

 4.  “Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”

 3.  “I never learn anything talking. I only learn things when I ask questions.”

 2.  “Don't be a spectator, don't let life pass you by.”

 1.  "Life is ten percent what happens to you and ninety percent how you respond to it.”

Play Like A Champion Today

What does the University of Notre Dame's Fighting Irish Football Team's motto, “Play Like A Champion Today” mean to you?  What is a Champion?  Does a Champion always have to win or can a Champion lose too?  What qualities do you think a Champion possess?

TEAMWORK: How Will You Use It?

     Consider the acronym and the 4 components of teamwork below and think about how you will use it in class? Do you agree with the acronym and the 4 components?  What does Teamwork and Team mean to you?

     
     T.E.A.M.  =  Together Everyone Achieves More by using Teamwork.

          4 Components of Teamwork:
               1.     Talking
               2.     Listening
               3.     Working Together
               4.     Including Everyone

Fitness Unit

Benefits of Physical Activity

Getting physically active is an important part of leading a healthy life.  Physical activity has lots of benefits for your body and mind.  Getting regular physical activity keeps your heart muscle healthy and strong and helps you build healthy muscles, bones and joints.  It’s also a good way to help manage and maintain a healthy body weight.  It can help you sleep better too.

Regular physical activity can help reduce your risk of getting serious diseases, such as cancer and type 2 diabetes.  It also improves blood pressure and blood cholesterol levels.  Finally regular physical activity can release chemicals called endorphins in the brain.  They can help you feel happier, be more alert, deal better with stress and be able to concentrate more on activities like math and reading!  Experts recommend that you get at least 60 minutes of moderate to vigorous activity every day.  How do you know if you are getting moderate to vigorous activity?  If you are breathing hard and sweating, you are getting a good workout that will help your heart!

After you are physically active, cool down.  This lets your body recover so your heart rate can gradually return to a resting level.  Walking at a slow pace or stretching are good ways to do this.  These are also good ways to relax if you feel overwhelmed at school, angry with a friend or just stressed out.  Did you know that people who are regularly physically active are less likely to be injured than people who are not regularly physically active?  The health benefits of physical activity far outweigh the risks of getting hurt for almost everyone.

Here are some of the benefits of regular physical activity for children and adolescents:

     ·       Better sleep

     ·       Building stronger muscles

     ·       Being in a better mood

     ·       Exercise grows brain cells

     ·       Feeling more confident / Better self image

     ·       Good healthy habits

     ·       Less chance of heart disease & high blood pressure

     ·       Less stress or tension

     ·       Maintaining a healthy weight

     ·       More energy during the day

3 Components of Physical Fitness

1.  Cardiovascular Endurance: The ability of the body to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time.

2.  Flexibility & Stretching: The ability to move joints and use muscles through their full range of motion.

3.  Muscular Strength & Endurance: The ability of the muscle to exert force for a brief time period, while endurance is the ability of a muscle, or group of muscles, to sustain repeated contractions or to continue to apply force against an inert object.

Physical Fitness is defined as a State of Good Health

Cardiovascular Exercise Benefits:

The following benefits can be achieved through engaging in regular cardiovascular exercise:

          ·      The heart muscle becomes stronger

          ·      The heart beats at a slower rate when resting

          ·      The heart is able to squeeze a greater volume of blood out per contraction

          ·      Recovery after exercise is enhanced

          ·      The heart becomes more efficient and delivers more blood with less effort

          ·      The lungs become more efficient at delivering oxygen

          ·      Increased elasticity of the arteries thus improving circulation

          ·      Increased numbers of capillaries within muscles, improving circulation

          ·      Our blood volume increases, enabling greater uptake and delivery of oxygen 

                 to our bodies

          ·      Blood Cholesterol Levels decrease

          ·      Endorphins may be released causing us to feel happier and healthier

          ·      Muscles and joints become stronger

          ·      Increased calorie expenditure and higher metabolic rate

As a result of increased cardiovascular fitness the following effects on health may be observed:

          ·      Reduced risk of heart disease

          ·      Reduced risk of stroke

          ·      Favorable cholesterol levels

          ·      Reduced risk of blood clots

          ·      Maintain blood pressure at a healthy level

          ·      Reduced stress and depression

          ·      Increased ability to manage weight

     

Stretching and Flexibility Benefits:

          ·      Increases joint range of motion

          ·      Reduces muscle tension

          ·      Develops body awareness

          ·      Promotes increased circulation

          ·      You feel good

          ·      Increase length of the muscle-tendon unit

    

Strength Exercise Benefits:

          ·      Increased strength

          ·      Improved posture

          ·      Prevent injuries

          ·      Improve performance in sports and day-to-day activities

          ·      Maintain general health

          ·      Improve physical appearance

Your Pulse and Your Target Heart Rate

What is your pulse?

Your pulse is your heart rate or the number of times your heart beats in ( 1 ) one-minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise ( because more oxygen-rich blood is needed by the body when you exercise ). Knowing how to take your pulse can help you evaluate your personal fitness routine.

How to take your pulse


1.  Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe.  See illustrations below:

          

2.  Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.

3.  Use a watch with a second hand, or look at a clock with a second hand to count.

4.  Count the beats you feel for ( 10 ) ten seconds. Multiply this number by ( 6 ) six to get your heart rate ( pulse ) per minute.

Check your pulse:  ____________________  x 6 =  ____________________                 

                                      Beats in ten seconds                     Your Heart Rate

What is a normal pulse?
Age Group	Normal Heart Rate at Rest
Children  ( ages 6 – 15 )	70 - 100 beats per minute
Adults  ( age 18 and over )	60 - 100 beats per minute

What is maximum heart rate?


The maximum heart rate is the highest your pulse rate can get.

Target Heart Rate


You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate ( pulse ) is 60 percent to 80 percent of your maximum heart rate. Do not exercise above 85 percent of your maximum heart rate because there is a increase in risk and does not add any extra benefit to your workout.

When beginning an exercise program, you might need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it.

To find out if you are exercising in your target zone ( between 60 percent and 80 percent of your maximum heart rate ), stop exercising and check your 10 second pulse. If your pulse is below your target zone, increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

Below is a chart that will show you your head rate zones by percentage. You figure these out by taking your MHR minus your resting head rate ( called the Heart Rate Reserve or HRR ) times the percentage ( intensity ) you want to work out at, then adding your resting heart rate back on.  See chart below.

Example:

If you want to find out what your target heart rate was at 70% and you are 11 years old, you would do the following:

          [ ( 209 - 85 ) x 70% ] + 85 = 70% of your Max.HR.

Here is the whole formula worked out:

220 - 11( age ) - 85 ( Average resting heart rate for Middle / Jr. High ) x 70% ( Intensity ) = 172 Beats Per Minute 

220 - 11 = 209 - 85 = 124 x .70 / 000 + 868 = 86.80 

Then add the resting heart rate. 

86.80 + 85 = 171.80 rounded off would be 172 

Therefore, if you wanted to work out at 70% of your MHR you would get your heat rate up to 172 BPM.

 Age     Max.HR     HRR     40%     50%     70%     80%     85%     95%

  11         209          124      135      147      172      185      190      203

  12         208          123      134      146      171      183      190      202

  13         207          122      134      146      170      183      189      201

  14         206          121      133      146      170      182      188      200

Training Zones

130 - 145 Beats Per Minute - Fat Burning Zone

This zone uses fat calories rather than carbohydrate calories for its fuel and as a result helps individuals lose weight. The workout provides a more leisurely type of workout and is a good workout for those concerned with weight management or with weight loss. It is effective when used as a recovery workout following an intense workout such as training for a sport when a recovery is needed. It is also good to use after an injury because it is of a low intensity, yet long enough, (time) so that you get a beneficial workout. The FAT BURNING ZONE is also good when learning and perfecting new activities and skills.

          ·      6 Times Per Week: 40% - 50% MHR: 60 Minutes 

          ·      Activities might include: walking, recreational swimming, biking, volleyball and badminton

145 - 170 Beats Per Minute - Healthy Heart Zone 

The Healthy Heart Zone strengthens the heart and gives it the opportunity to work at its optimum level with a steady, pain-free, moderate pace. This workout allows you to accelerate the development of a specific body part by having them work harder for a shorter period of time. The intensity level, while strengthening the heart, is still, however, at a pain-free level

          ·      4 - 5 Times Per Week: 50% - 70% MHR: 30 Minutes

          ·      Activities might include: moderate movement such as continuous tag games, biking, rollerblading and team handball 

170 - 185 Beats Per Minute - Kick It Zone

The Kick It Zone benefits both the heart and the respiratory system. From this aerobic training zone, you will enhance your body's ability to move oxygen to and carbon dioxide away from the muscle being used. You will feel some of the discomforts of the training, but it is not painful. Your breathing will be strong, you will be working hard, and you will feel the exertion on your body.

    ·   3 Times Per Week: 70% - 85% MHR: 15 - 30 Minutes 

    ·   Activities might include aerobics, running, working on the treadmill or ski machine, playing basketball or soccer 

Power Zone

The Power Zone allows you to cross over and begin anaerobic training (anaerobic training means without oxygen). There is no exchange between oxygen and carbon dioxide in your muscles. The main benefit of this training is that you increase your body's ability to metabolize lactic acid, and thus allowing your muscles to train harder before crossing into the pain of lactate accumulation and oxygen debt, another words, the pain of working out! The intensity of this training is hard. You will experience tired muscles, heavy breathing, and fatigue. This level is generally used if you are training for competition. If you are untrained or out of condition you will feel discomfort. 

    ·   2 Times Per Week: 80% - 95% MHR: 5 - 10 Minutes 

    ·   Activities might include weight lifting or a series of 100m dashes

Physical Fitness Vocabulary

Define the following words.  These vocabulary words will help you understand physical fitness more and its importance in your daily life.  

       1.    Energy

       2.    Exercise

       3.    Endurance

       4.    Cardiovascular Exercise

       5.    Flexibility

       6.    Stretching

       7.    Strength Exercise

       8.    Push - up

       9.    Sit - up

     10.  Strength Band

     11.  Jump Rope

     12.  Jog

     13.  Run

     14.  Pace

     15.  Health

     16.  Heart Rate

     17.  Pulse

     18.  Muscle

     19.  Oxygen

     20.  Nutrients

     21.  Heart

     22.  Blood

     23.  Lungs

     24.  Endorphins

     25.  Posture

     26.  Heart Disease

     27.  High Blood Pressure

     28.  Stroke

     29.  Blood clots

     30.  Fatigue

**Extra Credit:  Use each in a sentence.

Green Vs. Red: Push Up

Analyze the drawings below and answer the following questions.

1. Which person is correct?  

2. Who do you want to be most like?

Compare and contrast what you see.  There are 6 things that are correct and 6 things that are incorrect, identify and describe them.

- What type of exercise is a Push Up?  Cardiovascular, Flexibility / Stretching or Strength

- Explain your choice.  


**Extra Credit:  Look at the different Push-ups below, Who is correct and why?  Who is not correct and why?  Explain why.

How To Do A Push Up

The following video demonstrates the correct form of how to do a Push Up.

**Extra Credit:  Describe in words what you see and how to perform a correct Push Up.

Do you know your Exercise?

Identify 3 different kinds of activities, exercise or sports that uses:

- Cardiovascular Exercise

- Stretching / Flexibility

- Strength Exercise

Examples:

            Strength Exercise:  Rock Climbing, Yoga and Wrestling

            Cardiovascular Exercise:  Swimming, Hockey and Spinning

            Stretching / Flexibility:  Pilates, Gymnastics and Dance