Wellness & P.E.

Welcome to the wellness and physical education webpage. This page will contain helpful information from the wellness and physical education departments. Please click the arrows to view information.

May Wellness and Physical Education: Fitness Circuit

May:

May has been filled with fitness at West Bristol School. Mr Julius and Ms. Bonilla have collaborated to create a fitness circuit for student to follow that will exercise different muscle groups on the body. In wellness class the student learned about the muscle groups and what exercises target certain muscle groups.

In physical education students participated in the fitness assessments measuring different components of fitness.

Here are the fitness components along with the fitness assessment that measures the component.

  1. Cardiovascular endurance is a fitness component that is measured by the PACER test.
  2. Muscular endurance is a fitness component that is measured by the Partial Curl Up test.
  3. Muscular strength is a fitness component that is measured by the Right Angle Push Up test.
  4. Flexibility is a fitness component that is measured by the Modified Sit and Reach test.

Take a look at the fitness circuit students completed in the fitness room at West Bristol!


Muscle

Exercise 1

Exercise 2

Exercise 3

Pectorals:

Superset

2x15 push up

2x10 crunch

2x10 dumbbell press

2x10 rocky crunch

2x10 dumbbell fly

2x10 cherry picker

Biceps:

Superset

2x10 biceps curl

2x10 crunch

2x10 eccentric curl

2x10 rocky crunch

Deltoids:

Superset

2x10 military press

2x10 crunch

2x10 lateral (side) raise

2x10 rocky crunch

2x10 forward raise

2x10 cherry picker

Quadriceps/Hamstrings/ Gastrocnemius/Gluteus Maximus:

Superset

2x10 lunges (each side)

2x10 crunch

2x15 calf raises

2x10 rocky crunch

2x10 standing squats

2x10 cherry picker

Triceps:

Superset

2x15 triceps dip

2x10 crunch

2x10 triceps extension

2x10 rocky crunch

Trapezius:

Superset

2x10 bent over row

2x10 crunch

2x10 one arm row

2x10 rocky crunch

2x10 shrugs

2x10 cherry picker

Latissimus Dorsi:

2x10 Superman

2x10 crunch

2x10 seated row

2x10 rocky crunch

2x10 reverse fly

2x10 cherry picker

April Physical Education: Longer Days

April is when the sun sets later and you can spend time outside with your family. Here are some lifelong activities that you can enjoy from a young child to an older adult.

  • Hiking
  • Disc Golf
  • Dancing to music
  • Tennis
  • Corn hole
  • Kan Jam
  • Golf/Mini golf
  • Gardening

April Wellness: UV Rays and Heat

With the weather getting warmer and the sun staying out longer here are some ways that you can protect yourself from UV rays and the heat.

  • Sunscreens are products that protect your skin against the sun’s harmful ultraviolet radiation.
  • Sunglasses/Hat protect your eyes and the sensitive skin around the eyes from those ultraviolet rays.
  • UV safe clothing - if you know you are going to spend the day outside at the park or beach try and pick clothing that will protect your skin. These clothes have fibers that are woven tightly to prevent the UV rays from reaching the skin.
  • Find some shade - Take breaks in the shade to give your body a break from the UV rays. This can also help you cool down.
  • Stay hydrated! - Keep hydrated by drinking plenty of water before a sunny outing and bringing water along for the trip.

March Physical Education: Basketball

March madness is a college basketball tournament during the month of March! Going along with the theme students in PE worked on their basketball skills with games and drills.

Some activities included:

  1. Around the world
  2. H.O.R.S.E
  3. Make it take it
  4. Knockout
  5. Dribble Relay

March Wellness: National Nutrition Month

March is considered National Nutrition Month! The focus for the month is making informed choices on the foods we choose and developing healthy eating and physical activity habits.

Here are some key messages that you can follow to make better decisions and have overall better nutrition.

  1. Include a variety of healthful foods from all of the food groups on a regular basis.
  2. Consider the foods you have on hand before buying more at the store.
  3. Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week.
  4. Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do.
  5. Continue to use good food safety practices.
  6. Find activities that you enjoy and be physically active most days of the week.
  7. Realize the benefits of healthy eating by consulting with a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.

February Physical Education: Heart Health

Getting regular exercise is key in maintaining a healthy lifestyle but it is important to include cardiovascular exercise in your routine. Cardiovascular exercise, is any activity that increases heart rate and respiration while using large muscle groups repetitively and rhythmically.

Here are some cardiovascular exercises that you can participate in to get the heart beating, try one of these for 20-30 mins:

  • Running
  • Biking
  • Swimming
  • Jumping Rope
  • Elliptical

February Wellness: Heart Health

Eating healthy can also lower your risk of heart disease. The first step is to look at the fats in food by checking the food label. Next is to see what types of fats are present. You want to keep your saturated fats as low as possible. Avoid trans fat completely, these are man-made fats that can raise your bad cholesterol (LDL) and lower your good cholesterol (HDL). You want to look for unsaturated fats, these can help lower your bad cholesterol (HDL).

Foods with unsaturated fat (good fat):

  • Nuts
  • Avocados
  • Olive oil
  • Canola oil
  • Salmon
  • Sardines
  • Flax seed

Foods that contain saturated fats(try to limit):

  • Butter
  • Cheese
  • Fatty Beef
  • Poultry with the skin
  • Pork
  • Other dairy products made with whole milk

January Physical Education: Winter Fitness

Being fit during the winter comes with some challenges. Here is an exercise circuit that you can do in a small space at home when the weather is too cold or the snow is piled up too high!

30 seconds of mountain climbers

30 second plank

15 push ups

45 seconds of jumping jacks

10 lunges (each leg)

10 standing squats

15 push ups

45 seconds high knees

(2 min rest)

Try to complete the circuit again!

January Wellness: Relationships

January is a great time to spend with loved ones and enjoy their company. Here are some activities that you can do at home to enrich those relationships that you already have!

Drawing Challenge: Assign group members a partner and have them sit back-to-back. One person will receive a blank piece of paper and pen or marker. The other will receive a piece of paper with a shape or simple drawing. The goal is for the person with blank paper to recreate the drawing using only verbal instructions from their partner.

Marshmallow Masterpiece: Teams create structures with mini-marshmallows and toothpicks and then brainstorm fun ways to test the stability of the opposing team's structure. Will it stand under the weight of a wet washcloth or dad's favorite sweatshirt?

The Thankfulness Challenge: Each family member has a partner and everyone has one minute to run around and find a "gift" for the other family member and put it in a gift bag. When the timer goes off, family members return with their "gift" and the receiver of the gift has to take it out, show the family and say thank you and something complimentary to the giver or about the gift. It's fun watching siblings thank each other for dirty socks or a wet towel!