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Kami Export - Components of Physical Fitness

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NYS Physical Education Learning Standards

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NYS Physical Education Learning Standards

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Physical Education is a required subject for all students in grades K-12. When students reach the commencement level of the learning standards for physical education, they will have the knowledge and skills to participate in a variety of healthy activities; understand and appreciate the benefits of maintaining a healthful lifestyle; understand how to evaluate and access resources in their community to pursue a healthy and active life; and will be aware of the many career opportunities available in this field.

Physical Education Information

Learning Standards

Education Commissioner's Regulations for Physical Education
Resources and Guidelines
The PECAT can help school districts, schools, and others conduct a clear, complete, and consistent analysis of physical education curricula based on the National Physical Education Standards and CDC's Characteristics of an Effective Physical Education Curriculum. Results of the PECAT results can help schools select or develop appropriate and effective physical education curricula and improve the delivery of physical education. The PECAT can be customized to meet local community needs and conform to the curriculum requirements of the state or school district.

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Physical Education is a required subject for all students in grades K-12. When students reach the commencement level of the learning standards for physical education, they will have the knowledge and skills to participate in a variety of healthy activities; understand and appreciate the benefits of maintaining a healthful lifestyle; understand how to evaluate and access resources in their community to pursue a healthy and active life; and will be aware of the many career opportunities available in this field.

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Darebee, darebee, fitness, visual workouts, workouts, fitness challenges, fitness motivation, training tips, recipes, nutrition

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1000+ free workouts: cardio, strength, HIIT and abs by DAREBEE

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Fitness Blender provides free full length workout videos, workout routines, healthy recipes and more.

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Kami Export - 5 Components of Fitness activity

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Copy of Jeremy Terino - Google Slide fitness project

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Lawson Kennedy - Google Slide 1 Fitness project

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Copy of Mya Bennett - Google Slide 1 Fitness project

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Create a top Ten list of exercises that you want to do

Look over the exercise videos that target the 5 different components of fitness.

Below

1. Post the link

2. Name of exercise and muscles it targets

3. A  brief description of how it went.

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Kami Export - Mariah George - self exercise video choices

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Kami Export - Alfred Robinson III - self exercise video choices

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Copy of Jeremy Terino - Google Slide fitness project

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Exercise- Please go to fitness blender
https://www.fitnessblender.com/videos?exclusive%5B%5D=0
and choose a workout video/s
(30 min workout) and do the exercises.

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An NFL quarterback on overcoming setbacks and self-doubt

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Former NFL quarterback Alex Smith almost died after a particularly rough tackle snapped his leg in 2018 -- yet he was back on the field just two years later. In this inspiring talk, he shares his hard-won insights on overcoming fear, self-doubt and anxiety that could help anyone endure life’s challe…

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Wendy Suzuki: The brain-changing benefits of exercise

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What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's.

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To continue, Google will share your name, email address, language preference, and profile picture with Discovery Education SSO. Before using this app, you can review Discovery Education SSO’s privacy policy and terms of service.

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Regular physical activity is good for anxiety and depression. It can improve your mood and self-esteem. It will help reduce stress. Regular exercise also helps you sleep better and have more energy.

Anxiety is a deep concern for future events. Many studies show even just one exercise session can lower anxiety and make you feel calmer. The effect is similar to meditation or taking medication. Long-term, regular activity lowers anxiety, especially for people who are very anxious.

Depression affects about 5 percent of adults in all developed countries. It is a major cause of disability. The disability rate is even higher in those with mild depression. The main symptom in depression is fatigue. Fatigue is a low level of physical and mental energy. People with depression often have other chronic medical issues, like heart disease. Over time, depression affects how people live. It raises their risk of dying. It also lowers selfesteem and motivation. It can even interfere in relationships. In other words, depression makes everyday life harder.

Research shows that regular moderate or vigorous physical activity improves mental well-being. It also helps with other symptoms of depression. For example, active people are 45 percent less likely to develop symptoms of depression. The effects are similar to those after drug therapy.

Does the type of exercise make a difference? Most studies show that moderate to high levels of physical activity reduce symptoms more than lighter levels. Different modes of moderate to high levels of exercise have similar effects. Longer exercise sessions are better than a few short ones through the day. We aren't sure about the minimal or best amount of exercise needed, but we do know that you don't need a high fitness level to get the benefits. Being regularly active is more important than being fit.

How much exercise do you need to get the benefits? The most health benefit comes when inactive people become moderately active. Making exercise a regular part of your life can have a major impact on your health. The key is to choose activities you enjoy. Evidence suggests both aerobic and strength-training exercise help with anxiety and depression. Try to do both. If you are just starting out, do more aerobic exercise. Over time, add resistance workouts. Doing both types will bring even more benefits for overall health and fitness.

Getting Started

Talk with your health care provider before you start an exercise program. Ask about any changes to your medications or any concerns in becoming more active.

Take all medicines prescribed by your doctor.

The main goal is to find activities you enjoy and will do regularly. Choose places that are well known and familiar to you. Avoid situations that raise your anxiety.

Start by exercising on your own. Begin walking or another form of activity that you can integrate into your daily routine. If your fitness level is low, start with shorter sessions (even 5 to 10 minutes). Over time, build up to 20 to 60 minutes of aerobic activity.

Invite others to join you. Exercising together is more fun. It also increases the chance you will continue. Dogs also make great walking partners!

Look for programs in your community. You could also contact an appropriately credentialed exercise professional* to help you. All you really need, though, is a good pair of shoes to get started walking. * Use a pedometer or other device to track your progress. Slowly work toward a goal, like maybe 10,000 steps per day.

Aerobic Exercise Programs

The American College of Sports Medicine and the Centers for Disease Control and Prevention recommend at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both for adults. They also suggest muscle strengthening twice a week. Follow the FITT principle to design and implement a safe, effective, and enjoyable program. F = frequency, I = intensity, T = time, and T = type.

Frequency - Be active on most days of the week but at least three to four days. Work up to five days a week.

Intensity - Exercise at a moderate or vigorous level. Use the "talk test" to help you monitor. For example, a moderate pace will slightly increase your heart rate and breathing, but you should still be able to carry on a conversation. As you walk faster, you will begin to breathe faster and have difficulty talking. At that point, you've achieved moderate intensity or "somewhat hard." Vigorous exercise causes a large rise in heart rate and breathing. At this intensity, it would become hard to talk. Most people would rate this as "hard to very hard."

Time - Exercise 30 to 60 minutes per day. You can do it all at once or break it up into a few sessions of at least 10 minutes each.

Type - Do rhythmic exercises using the large muscle groups. Try brisk walking, cycling, and swimming. Choose activities you enjoy and will do regularly in your new, more active lifestyle. Add variety depending on the day or the season to keep your program more enjoyable.

Aerobic Exercise Cautions

If you take medicine, be aware that it might affect your response to exercise. For example, some antipsychotic medicines can cause dehydration or gait problems. Some antidepressants can cause fatigue, dizziness, and weight gain. Other antidepressants can make you drowsy but won't affect your response to exercise.

If you have been inactive, consider joining a structured, supervised program. This will provide a routine that you will be able to continue.

Do not push too hard at the beginning. This may cause soreness and pain, which could make it harder to continue.

If you have been inactive for a long time, start with short sessions (10 to 15 minutes). Add five minutes to each session, increasing every two to four weeks. Over time, build up to being active at least 30 to 60 minutes a day on most days of the week.

Resistance Exercise Programs

Moderate or vigorous intensity resistance training is important to your program. Resistance training helps you to function better. It also promotes good physical and mental health. You should follow the FITT principle when creating a resistance exercise program.

Frequency - Do resistance training at least two days per week. Plan a day of rest between sessions.

Intensity - Begin at a moderate level. If you can lift a weight 10 to 15 times, you've achieved moderate intensity. Do more repetitions with less weight to reduce muscle soreness. Pain is no friend to people with anxiety or depression. Over time, work up to heavier weight.

Time - Do two to three sets will all major muscle groups.

Type - People less familiar with strength exercises should begin with weight machines. As strength improves, add free weights. Don't belong to a gym or health club? No problem. You can do the same exercises at home using lighter weights, resistance bands, or your body weight as the resistance, like push-ups or sit-ups.

Resistance Exercise Cautions

Don't hold your breath when you lift. This can cause large changes in blood pressure. That change increases the risk of passing out or developing abnormal heart rhythms. This is especially so if you also have high blood pressure.

If you have joint problems or other health problems, do only one set for all major muscle groups. Start with 10 to 15 repetitions. Build up to 15 to 20 repetitions before you add another set.

Remember, you are not training to be a weight lifter. Rather, you are trying to improve your strength and muscle endurance. In addition, your daily life will be less stressful.

Other Types of Exercise

Poor balance and reduced muscle mass and strength are all independent risk factors for fractures and falling. Fifty percent of older adults have problems with balance.

Exercises to improve balance are easy to do and can help a lot. Stand on one foot, stand or walk on a balance board, or walk backwards to improve balance.

Reduce anxiety and the risk of falling with a few simple precautions. Avoid unstable surfaces. Keep your exercise area free of hazards. Use balance support like a chair, wall, or nearby person.

Exercise for flexibility offers general health benefits. Each day you do aerobic or strength activities, take an extra 10 minutes to stretch the major muscle and tendon groups. Each stretch should last 10 to 30 seconds and be repeated 3 to 4 times.

Tai chi and yoga are good programs for balance, flexibility, and mobility. They also help with relaxation and a sense of wellbeing.

Design your exercise program for the most benefit and fewest risks to your health or physical condition. Contact an appropriately credentialed exercise professional* to work with you and your doctor. They can help you establish realistic goals. Together, you can design a safe, effective, and enjoyable program to meet your needs and goals.

Contact us for more information.

*A listing of exercise professionals can be found at www.usreps.org and EIM Credentialed professionals can be found through the ACSM ProFinder.

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Anxiety and Depression - Exercise is Medicine

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Exercising with Anxiety and Depression Regular physical activity is good for anxiety and depression. It can improve your mood and self-esteem. It will help reduce stress. Regular exercise also helps you sleep better and have more energy. Anxiety is a deep concern for future events.

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Mya B- Today I'm doing 4 sets of 15 second raised leg holds, with a 30 second rest.

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Mya B- Today I'm doing 4 sets of 15 second raised leg holds, with a 30 second rest.

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Daily physical exercise in small bursts, changes us. The Daily Cardio Challenge will never drain your battery and, most days, it may not even make you sweat. It will, however, help your body adjust to daily bouts of cardiovascular activity. This brings about chemical changes in your bloodstream that begin to make themselves felt, at a cellular level, on your muscles. Before you know it you have a body that is capable of physical activity without much thinking or preparation. That is an achievement.

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Daily physical exercise in small bursts, changes us. The Daily Cardio Challenge will never drain your battery and, most days, it may not even make you sweat. It will, however, help your body adjust to daily bouts of cardiovascular activity.

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Core Challenge day 1

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Physical activity, performed on a daily basis, has a positive cumulative effect on our mental, emotional and physical wellbeing. Developing healthy habits that help us feel and look better takes time and perseverance. The Daily Walk Challenge is a great way to decompress, clear your mind, help your body and develop a healthier approach to how you use your free time to improve your health both now and for the future. There is a lot of recent neurobiological research that shows that walking helps our brain work better and makes us a little bit smarter, but really what we should focus on is how we feel after a walk that's helped clear our brain and got our lungs working.

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Physical activity, performed on a daily basis, has a positive cumulative effect on our mental, emotional and physical wellbeing. Developing healthy habits that help us feel and look better takes time and perseverance.

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If you only have 60 seconds a day to devote to training then the one-minute, 30-day Yoga Challenge will help you make the most of it. The secret to getting results in your physical training is consistency and perseverance and over 30 days you will learn that even a small amount of time, spent correctly can make a huge difference.

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If you only have 60 seconds a day to devote to training then the one-minute, 30-day Yoga Challenge will help you make the most of it. The secret to getting results in your physical training is consistency and perseverance and over 30 days you will learn that even a small amount of time, spent correctly can make a huge difference.

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Largest collection of free monthly fitness challenges in the world designed to help you feel stronger and be healthier on your terms.

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I did 26 high knees i 3 sets and it took me 50 seconds

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I did 26 high knees i 3 sets and it took me 50 seconds

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It went very well too

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it went pretty well and easy, took about 12 minutes between the two

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mariah george
this was rather easy and only took me maybe 4 ish minutes

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Doing squats activates the gluteus maximus, hip flexors, and quadriceps. Your abdominal muscles, calves, hamstrings, and lower back also get a good workout. The lower spinal column opens up a little and the hip joints become a tad more flexible. You increase your mobility, range of motion and strength. Plus you soon begin to feel light on your feet. This is why the Daily Squat Challenge is easily capable of transforming your life and the way you feel about your body and its physical power. All it takes is a little focus and dedication, each day and the commitment to stick to this Challenge to the very end.

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Doing squats activates the gluteus maximus, hip flexors, and quadriceps. Your abdominal muscles, calves, hamstrings, and lower back also get a good workout. The lower spinal column opens up a little and the hip joints become a tad more flexible. You increase your mobility, range of motion and strength.

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Pushing against the Earth's gravity transforms us. Particularly if we do it in ways that activate the body's upper and lower kinetic chain and recruit a number of complementary muscle groups. The Push-Ups & Squats Challenge takes you through thirty days of sustained and sustainable exercise to give you results that put you in charge of your body. That also helps you better control your mind.

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Pushing against the Earth's gravity transforms us. Particularly if we do it in ways that activate the body's upper and lower kinetic chain and recruit a number of complementary muscle groups. The Push-Ups & Squats Challenge takes you through thirty days of sustained and sustainable exercise to give you results that put you in charge of your body.

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This was pretty easy it only took a minute or two and I didn't need the whole 30 sec rest - Lauren Hoover

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Day 1 - Alfred

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Darebee, darebee, fitness, visual workouts, workouts, fitness challenges, fitness motivation, training tips, recipes, nutrition

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Being kind to our self can be much easier than you might think. A simple, daily hug, given with sincerity and followed by a pat on the shoulders activates the neurotransmitters in the brain that make us feel loved and protected. In turn that makes us feel better about ourselves, reduces the levels of cortisol, the stress hormone, we experience and helps in clearing up our mind and improving not just how we feel but also how we think. And it takes so seemingly little to achieve.

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Being kind to our self can be much easier than you might think. A simple, daily hug, given with sincerity and followed by a pat on the shoulders activates the neurotransmitters in the brain that make us feel loved and protected.

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Post the flossing link please

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The words we use show how we think and define how we feel. Swearing is a mental shortcut that stops us truly thinking about how we feel and prevents us from communicating with others in ways that open up any real dialogue. Swear words also create a toxic atmosphere by making others feel threatened and encouraging aggressive responses in return. By taking control of the deep parts of our mind that respond offensively we learn to better manage our thinking, control our emotional responses think more clearly and be in greater control of ourself. With greater control of ourself we gain better control of our life.

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The words we use show how we think and define how we feel. Swearing is a mental shortcut that stops us truly thinking about how we feel and prevents us from communicating with others in ways that open up any real dialogue.

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If you only have 60 seconds a day to devote to training then the one-minute, 30-day Yoga Challenge will help you make the most of it. The secret to getting results in your physical training is consistency and perseverance and over 30 days you will learn that even a small amount of time, spent correctly can make a huge difference.

# data[].attributes.attachment_link.description
If you only have 60 seconds a day to devote to training then the one-minute, 30-day Yoga Challenge will help you make the most of it. The secret to getting results in your physical training is consistency and perseverance and over 30 days you will learn that even a small amount of time, spent correctly can make a huge difference.

# data[].attributes.attachment_link.readable_text
Physical activity, performed on a daily basis, has a positive cumulative effect on our mental, emotional and physical wellbeing. Developing healthy habits that help us feel and look better takes time and perseverance. The Daily Walk Challenge is a great way to decompress, clear your mind, help your body and develop a healthier approach to how you use your free time to improve your health both now and for the future. There is a lot of recent neurobiological research that shows that walking helps our brain work better and makes us a little bit smarter, but really what we should focus on is how we feel after a walk that's helped clear our brain and got our lungs working.

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Physical activity, performed on a daily basis, has a positive cumulative effect on our mental, emotional and physical wellbeing. Developing healthy habits that help us feel and look better takes time and perseverance.

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Drink a glass of water on an empty stomach first thing after you wake up, every day for 30 days. Simple. But there is a lot more to it than that. Water is absorbed by the body much faster than any other fluid and although some of it is processed by and stored in the small intestine at a much slower rate in order to avoid overflooding the blood with fluid, that first jolt of water in the morning helps stabilize blood fluid volume and kick-start a whole lot of other beneficial processes.

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Drink a glass of water on an empty stomach first thing after you wake up, every day for 30 days. Simple. But there is a lot more to it than that.

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Day 2 + 3

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Pushing against the Earth's gravity transforms us. Particularly if we do it in ways that activate the body's upper and lower kinetic chain and recruit a number of complementary muscle groups. The Push-Ups & Squats Challenge takes you through thirty days of sustained and sustainable exercise to give you results that put you in charge of your body. That also helps you better control your mind.

# data[].attributes.attachment_link.description
Pushing against the Earth's gravity transforms us. Particularly if we do it in ways that activate the body's upper and lower kinetic chain and recruit a number of complementary muscle groups. The Push-Ups & Squats Challenge takes you through thirty days of sustained and sustainable exercise to give you results that put you in charge of your body.

# data[].attributes.attachment_link.readable_text
Physical activity, performed on a daily basis, has a positive cumulative effect on our mental, emotional and physical wellbeing. Developing healthy habits that help us feel and look better takes time and perseverance. The Daily Walk Challenge is a great way to decompress, clear your mind, help your body and develop a healthier approach to how you use your free time to improve your health both now and for the future. There is a lot of recent neurobiological research that shows that walking helps our brain work better and makes us a little bit smarter, but really what we should focus on is how we feel after a walk that's helped clear our brain and got our lungs working.

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Physical activity, performed on a daily basis, has a positive cumulative effect on our mental, emotional and physical wellbeing. Developing healthy habits that help us feel and look better takes time and perseverance.

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Today was quite tiring since I had to make up 3 missed days, (Tuesday,Wednesday, and today) it wasn't that difficult for each day but I combined them together and I didn't use the break. -Lauren Hoover

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Daily physical exercise in small bursts, changes us. The Daily Cardio Challenge will never drain your battery and, most days, it may not even make you sweat. It will, however, help your body adjust to daily bouts of cardiovascular activity. This brings about chemical changes in your bloodstream that begin to make themselves felt, at a cellular level, on your muscles. Before you know it you have a body that is capable of physical activity without much thinking or preparation. That is an achievement.

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Daily physical exercise in small bursts, changes us. The Daily Cardio Challenge will never drain your battery and, most days, it may not even make you sweat. It will, however, help your body adjust to daily bouts of cardiovascular activity.

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Taijuan Gorham- Daily walk/ 15 min a day

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Taijuan Gorham- Daily walk/ 15 min a day

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Day 1- A little hard, still enjoyable
Day 2- Easier, still kinda challenging
Day 3- Defiantly easier
Day 4- More enjoyable

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Pushing against the Earth's gravity transforms us. Particularly if we do it in ways that activate the body's upper and lower kinetic chain and recruit a number of complementary muscle groups. The Push-Ups & Squats Challenge takes you through thirty days of sustained and sustainable exercise to give you results that put you in charge of your body. That also helps you better control your mind.

# data[].attributes.attachment_link.description
Pushing against the Earth's gravity transforms us. Particularly if we do it in ways that activate the body's upper and lower kinetic chain and recruit a number of complementary muscle groups. The Push-Ups & Squats Challenge takes you through thirty days of sustained and sustainable exercise to give you results that put you in charge of your body.

# data[].attributes.attachment_link.readable_text
Pushing against the Earth's gravity transforms us. Particularly if we do it in ways that activate the body's upper and lower kinetic chain and recruit a number of complementary muscle groups. The Push-Ups & Squats Challenge takes you through thirty days of sustained and sustainable exercise to give you results that put you in charge of your body. That also helps you better control your mind.

# data[].attributes.attachment_link.description
Pushing against the Earth's gravity transforms us. Particularly if we do it in ways that activate the body's upper and lower kinetic chain and recruit a number of complementary muscle groups. The Push-Ups & Squats Challenge takes you through thirty days of sustained and sustainable exercise to give you results that put you in charge of your body.

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Days 5, 6, 7 went well

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Pushing against the Earth's gravity transforms us. Particularly if we do it in ways that activate the body's upper and lower kinetic chain and recruit a number of complementary muscle groups. The Push-Ups & Squats Challenge takes you through thirty days of sustained and sustainable exercise to give you results that put you in charge of your body. That also helps you better control your mind.

# data[].attributes.attachment_link.description
Pushing against the Earth's gravity transforms us. Particularly if we do it in ways that activate the body's upper and lower kinetic chain and recruit a number of complementary muscle groups. The Push-Ups & Squats Challenge takes you through thirty days of sustained and sustainable exercise to give you results that put you in charge of your body.

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I did forget over the weekend so today I did days 5,6,7, and 8. Each day was pretty easy by itself, but with the more reps and days that went along with it, it got pretty tiring. -Lauren Hoover

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I forgot to walk 1 day but the rest i did walk.

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gabby baroni .im doing 18 knee crunches 4 sets

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gabby baroni .im doing 18 knee crunches 4 sets

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I did 5 shoulder taps,5 back kicks,5 knee to elbow,5 thigh taps,5 side kicks