pedometer mini-lesson worksheets series · seng worksheets • this secbon is for both the physical...

PedometerMini-LessonWorksheetsSeries

What’sincluded:–  Severalpedometerworksheetsthatwillassistthephysical

educaBonandclassroomteacherindesigninglessonsusingpedometers.

–  TheworksheetsareforeducaBonalpurposesonlyandarenottobemodifiedorredistributedforotherpurposesunlesspermissionisobtainedfromDr.Pangrazi.

–  TheworksheetswillhelpengagestudentsinmeaningfulacBviBesthathelpthemunderstand:•  Howthepedometerworks•  Placingthepedometercorrectlyonthemselves.•  IdenBfyingMVPAthreshold.•  HowtotrackphysicalacBvityinapedometerlog.•  Howtocompareandcontrastmovements.•  WhatisMVPA,AcBvityTimeandSteps.•  CompareandcontrastMVPA,AcBvityTime,andSteps.•  HowmeasuringphysicalacBvitycanhelpthemindailylife.•  SeQngproperphysicalacBvitygoals.

–  AspecialsecBonhasbeenaddedbyJessicaShawleyshowinghermiddleschoolpedometerlogandphysicalacBvityreflecBonsheet.Youcanviewherwebsite:www.Pechamps.comformorepedometerBpsandacBviBes.SheusesthedownloadableFITstepPro.

PedometerMini-LessonWorksheets•  Note:Whenmakingcopiesforyourstudentsasac0vi0esinclass,youcan

taketheseworksheetsandmakea2on1sidecopytoreducepaperwaste.

•  Mini-Lesson1:AssuringthePedometerisCounBngAccurately.*HowtoFindYourCorrectPlacementPoint.

•  Mini-Lesson2:UnderstandingIndividualDifferencesinStepCounts.

•  Mini-Lesson3:ComparingSteps&AcBvityTimewithaPartner(*foroldergrades,Grade4+)

•  Mini-Lesson4:Walking&Jogging–Step&AcBvityTimeDifferences.

•  Mini-Lesson5:EsBmaBon–HowManyStepsWillItTake?

•  Mini-Lesson6:EsBmaBon–HowMuchTimeWillItTake?

•  Mini-Lesson7:IdenBfyingYourMVPAThreshold(*foroldergrades,Grade5/6+)

UsingFITstepPedometersforInstrucBon&Accountability

RobertP.PangraziEducaBonalSpecialist

GopherSport

AssuringthePedometerisCounBngAccurately

1.  Beginbyplacingthepedometeronyourwaistbanddirectlyaboveyourknee.

2.  PutyourpedometerintheStepmode3.  Resetandcloseyourpedometer.Walkandcount30

steps.Openandseeifyourstepcountisbetween27and33steps.

4.  Ifthecountisnotbetween27and33steps,itisnotcounBngaccuratelyandyoumusttryanotherspot.Goto#5.

5.  Movethepedometersoitisoveryourhipbone.Walkandcount30steps.Recheck.Ifnotaccurate,goto#6

6.  Movethepedometertoyourbacknearyourspine.Walkandcount30steps.

7.  Usethemostaccurateplacementspot.Recheckyourspotonaweeklybasis.

WalkandCount30Steps

OvertheKnee

OntheHip NeartheSpine

Actual#ofstepsonyourpedometer:

AssuringthePedometerisCounBngAccuratelyUsethegraphasanacBvityinclass.Copy&cutthestripsforeachstudent.

WalkandCount30Steps

OvertheKnee

WalkandCount30Steps

OvertheKnee

MyPlacementPointAc0vity:

Name:____________________________________Class:___________

WalkandCount30Steps

OvertheKnee

Name:____________________________________Class:___________

UnderstandingIndividualDifferencesinStepCounts

1.  Findapartner.Ifpossible,findsomeonewhoistallerorshorterthanyou.

2.  PlaceyourpedometerintheStepmode.Clearyourpedometersandwalkforabouttwominutesinafollowtheleaderfashion.TradeplacesacoupleofBmessoeachofyougettolead.

3.  Stop,openyourpedometerandcompareyoursteps.4.  Recordyourstepsandyourpartner’ssteps.

MyStepsMyPartner’sStepsDifference

5.  Comparestepsanddiscusswhytheremaybeadifference.Discussthefollowingpoints:ü  Tallerorshorterpartnerü  Pedometerplacementisn’taccurateü  Didn’tfollowtheleaderexactlyü  Longerorshorterstridelength

UnderstandingIndividualDifferencesinSteps

MyStepsMyPartner’sStepsThedifferenceis=

ComparingDifferencesinStepswithMyPartner

Name:____________________________________Class:___________

UsethegraphasanacBvityinclass.Copy&cutthestripsforeachstudent.

Comparestepsanddiscusswhytheremaybeadifference.Discussthefollowingpoints:ü  Tallerorshorterpartnerü  Pedometerplacementisn’taccurateü  Didn’tfollowtheleaderexactlyü  Longerorshorterstridelength

MyStepsMyPartner’sStepsThedifferenceis=

ComparingDifferencesinStepswithMyParnter

Name:____________________________________Class:___________

Comparestepsanddiscusswhytheremaybeadifference.Discussthefollowingpoints:ü  Tallerorshorterpartnerü  Pedometerplacementisn’taccurateü  Didn’tfollowtheleaderexactlyü  Longerorshorterstridelength

ComparingStepsandAcBvityTime

1.  Findapartner.Ifpossible,findsomeonewhoistallerorshorterthanyou.

2.  Clearyourpedometersandwalkforabouttwominutesinafollowtheleaderfashion.TradeplacesacoupleofBmessoeachofyougettolead.

3.  Stop,openyourpedometerandrecordyourStepsandAcBvityTime.

4.  Recordyourpartner’sStepsandAcBvityTime.

MySteps MyAcBvityTimePartner’sSteps Partner’sAcBvity

Difference Difference

5.  CompareStepsandAcBvityTime.Howdoyouexplainthedifferences?Whatmightbethereasonsforthedifferences?

6.  Wereyourstepcountsdifferent?WereyouacBveforthesameamountofBme?Whichdifferencewaslarger–AcBvityTimeorSteps

7.  ForcomparingyouracBvitytoothers,whichisthebesttouse–AcBvityTimeorSteps?

1.  Clearyourpedometerandwalkthecourse.Whenfinished,recordyourwalkingstepsandacBvityBme.

2.  Clearyourpedometerandjogthecourse.Whenfinished,recordyourjoggingstepsandacBvityBme.

3.  Findthedifferencebetweenyourwalkingandjoggingsteps.

4.  FindthedifferencebetweenyourwalkingandjoggingacBvityBme.

5.  Calculatethepercentagedifferenceinyourscores.DividethedifferencesbythewalkingstepsandacBvityBmevalues.

WalkingSteps WalkingAcBvityTime

JoggingSteps JoggingAcBvityTimeDifferenceinSteps DifferenceinAcBvity

%DifferenceinSteps(Difference÷WalkingSteps)×100

%DifferenceinAcBvityTime(Difference÷WalkingAcBvityTime)×100

WalkingandJogging-StepandAcBvityTimeDifferences

EsBmaBon:HowManyStepsWillItTake?

1.  Viewthecoursethatyouwillwalk.EsBmatehowmanystepsyouthinkitwilltaketowalkthecourse.RecordyouresBmateinthetablebelow.

2.  PutyourpedometerintheStepmode.3.  Clearyourpedometer;closeitandwalkthecourse.4.  Stop,openyourpedometerandrecordtheactual

numberofstepsittooktocompleteyourwalk.5.  Calculatethedifference(EsBmaBonError)between

youresBmateandtheactualnumberofstepsyourwalkrequired.

StepCountsStepsEsBmateActualNumberofSteps

EsBmaBonError

6.  CompareyourEsBmaBonErrorwithothers.WhataresomereasonswhyyouoverorunderesBmatedthenumberofsteps.

7.  DiscusshowyoucouldesBmateadistanceifyouknewyourstridelength.

EsBmaBon:HowMuchTimeWillItTake?

1.  Viewthecoursethatyouwillwalk.EsBmatehowlongyouthinkitwilltaketowalkthecourse.RecordyouresBmateinthetablebelow.

2.  PutyourpedometerintheAcBvityTimemode.3.  Clearyourpedometer;closeitandwalkthecourse.4.  Stop,openyourpedometerandrecordtheactual

AcBvityTimeittooktocompleteyourwalk.5.  Calculatethedifference(EsBmaBonError)between

youresBmateandtheactualamountofBmeyourwalkrequired.

Minutes SecondsAcBvityTimeEsBmateActualAcBvityTimeEsBmaBonError

6.  CompareyourEsBmaBonErrorwithothers.Whataresomereasonswhyyoumayhaveover-orunderesBmatedtheamountofBme.

7.  DiscusswhyitisimportanttobeabletoaccuratelyesBmatehowlongitwilltaketocoveracertaindistance.

IdenBfyingYourMVPAThreshold

MVPAisanacronymforModeratetoVigorousPhysicalAcGvity.1.  PutyourpedometerintheStepmode.2.  Clearyourpedometer;closeitandbrisklywalkfor

exactlyoneminute.3.  Stop,openthepedometerandcheckyourstepcount.

RounditdowntothenearestmulBpleof10.Forexample,if94steps,rounddownto90steps.ThatisyourMVPAThreshold.Recorditintheboxbelow.

4.  PutyourpedometerintheMVPAmodeandholddowntheSetbusonfor10seconds.WhentheMVPAthresholdscreenpopsup,keeppressingtheSetbusonunBlyoureachYourMVPAThresholdvalue.

5.  PushtheModebuson.YourMVPAThresholdvaluewillremainsetunBlyoure-enteranewvalue.Itdoesnotreset.

MyStepsperMinute(SPM)

MyMVPAThreshold(roundeddowntothenearestmulBpleof10)

PedometerLog&GoalSeQngWorksheets

•  ThissecBonisforboththePhysicalEducaBonTeacherandClassroomTeacherswhohavestudentswearapedometeralldayatschool.

•  TypicallyGrades4–6doa4-daylogandGrades7+woulddoa7-daylog(ifpossible,wearingthemhomeovertheweekend).

•  Theseworksheetsareusedfor–  PhysicalAcBvityLogs–  GoalSeQng–  MonitoringPhysicalAcBvity–  ReporBngSampleStatementstosendhome.–  ThereisalsomoreinformaBononMPVA&Mets

•  AspecialsecBonhasbeenaddedbyJessicaShawleyshowinghermiddleschoollogandphysicalacBvityreflecBonsheet.

ClassroomPedometerAcBvityLog

Name__________________Room#_____ Pedometer#_______

Day Steps AcBvityTime MVPATime

PhysicalEducaBonAcBvityLog

Name__________________Period:_____ Pedometer#_______

Day Steps AcBvityTime MVPATime

1.  MakesureyourpedometeriscounBngaccuratelyeachday.Seethechart“AssuringthePedometerisCounBngAccurately”ifyouneedhelp.

2.  Forfourdays,recordyourStepsandAcBvityTime.Tofindameaningfulaccuratedailyaverage,theperiodsofmeasuremustbeequal,i.e.,30mininPE,theschoolday,24hr.

3.  Attheendoffourdays,calculateyourAverageDailyStepsandAcBvityTimebytotalingthefourdaysofdataanddividingby4.Usethetablebelow.

4.  ThefourdaysdonothavetobeconsecuBve.YouraveragewillbeusedforpersonalgoalseQng.

Steps Ac0vityTime(Wholeminutesonly)

Day1Day2Day3Day4TotalMyAverage

CalculaBngAverageStepsandAcBvityTime(4-6)

1.  MakesureyourpedometeriscounBngaccuratelyeachday.Seethechart“AssuringthePedometerisCounBngAccurately”ifyouneedhelp.

2.  Foreightdays,recordyourStepsandAcBvityTime.Tofindameaningfulaccuratedailyaverage,theperiodsofmeasuremustbeequal,i.e.,30mininPE,theschoolday,24hr.

3.  Attheendof8days,calculateyourAverageDailyStepsandAcBvityTimebytotalingtheeightdaysofdataanddividingby8.Usethetablebelow.

4.  The8daysdonothavetobeconsecuBve.YouraveragewillbeusedforpersonalgoalseQng.

MyAverage

CalculaBngAverageStepsandAcBvityTime(7-12)

1.  UseyourAverageDailyStepCountcalculatedinanearlierlesson.

2.  Calculateyourpersonalstepcountgoalbyadding10%toyouraveragedailystepcount.

3.  Trytoreachyourpersonalgoaleachdayforthenext14days.Ifyoureachyourgoalthemajorityofdays(8ormore),increaseitanother10%.Ifyoudidnotreachyourgoalatleast8ofthe14day,maintainyourcurrentgoal.

4.  GoalsmustbesetforspecificBmeperiodssuchasrecess,lunchhour,PE,axerschool,andfor24hours.

5.  Whatisareasonableterminalstepgoal.Inotherwords,howmanystepseachdayareenough?

SeQngaStepCountGoal

Weeks AverageDailyStepCount

10%IncreaseinDailyStepCount

PersonalGoal MadeGoal?Y/N

Sample 1250 1250×.10

=125steps

1250+1251375

1.  UseyouraveragedailyacBvityBmedatacalculatedinanearlierlesson.

2.  CalculateyourpersonalacBvityBmegoalbyadding10%toyouraveragedailyacBvityBme.

3.  Trytoreachyourpersonalgoaleachdayforthenext14days.Ifyoureachyourgoalthemajorityofdays(8ormore),increaseitanother10%.Ifyoudidnotreachyourgoalatleast8ofthe14days,maintainyourcurrentgoal.

4.  GoalsmustbesetforspecificBmeperiodssuchasrecess,lunchhour,PE,axerschool,andfor24hours.

5.  WhatisareasonableterminalacBvityBmegoal.Inotherwords,howmuchacBvityBmeeachdayisenough?

SeQnganAcBvityTimeGoal

Weeks AverageDailyAc0vity

10%IncreaseinAverage

Ac0vityTime

PersonalGoal MadeGoal?Y/N

Sample 20min 20min×.10

=22min

MonitoringMyGoals

Day Steps Y/N AcBvityTime

MVPATime

Name_________________Class_______Pedometer#_____

MyAverage:Steps______AcBvityTime______MVPA______

MyGoal:Steps______AcBvityTime______MVPA______

SeethechartBtled“CalculaBngAverageStepsandAcBvityTime”ifyouhaveforgosenhowtofindyouraverageacBvitylevel.Important:BesureyourpedometeriscounBngaccuratelyeachofthefourdays.

FallRepor0ngPeriod

Day1Day2Day3Day4MyAverage

MonitoringMyDailyPhysicalAcBvity

SpringRepor0ngPeriod

Day1Day2Day3Day4MyAverage

Name:__________________________Class:___________

PhysicalAcBvityReportTotheWhitmanSchoolParentsandStudentsFrom:Ms.Pangrazi,WhitmanPhysicalEducaBonTeacherRe:PhysicalAcBvityReportforyourchildAmajoroutcomefortheWhitmanSchoolphysicaleducaBonprogramistoincreasetheamountofphysicalacBvitystudentsaccumulateeachday.YourchildhaslearnedtouseapedometertotracktheiracBvity.ThisyeartheyhavelearnedhowtomeasurethenumberofstepsandtheamountofacBvityBmetheyaccumulateeachday.Onthebackofthissheet,youcanseehowacBveyourchildwasatthebeginningofschool.ThespringreporBngperiodshowsyourchild’sacBvitylevelcomparedtothefallreporBngperiod.YourchildmeasuredtheirphysicalacBvityduringtheschoolday.ThisinformaBonwillgiveyousomeideaabouthowacBveyourchildisduringlunch,recess,andphysicaleducaBon.InaddiBon,studentsnowreceiveacBvitybreaksintheclassroom.TogiveyousomeindicaBonofhowyourchildcomparestoothersinourschool,thefollowinginformaBonisoffered:RangeofAcBvityforSteps:2010to10,010RangeofAcBvityforAcBvityTime:35minto115minAverageNumberofSteps:5688AverageMinutesofAcBvityTime:62.4

1.  Placetwolines30x.apart.Avolleyballcourtis30x.wideandcanbeusedtoeasilymeasureyourstridelength.

2.  Start10-15feetbehindthestarBnglineandwalktowardthelineatanormalpace.CountthefirststepastheonethattouchesthegroundinsidethestarBngline.ConBnuewalkingandcounBngstepsunBlafoottouchesoutsidethefinishline.Thatisthenumberofstepsusedtocalculatestridelength.

3.  Usethechartbelowtofindyourstridelength.

MeasuringStrideLength

StrideLength(].&in.)

StrideLength(].)

Steps StrideLength(].&in.)

StrideLength(].)

7 4’3” 4.29 15 2’0” 2.00

8 3’9” 3.75 16 1’11” 1.88

9 3’4’ 3.33 17 1’9” 1.76

10 3’0” 3.00 18 1’8” 1.67

11 2’9” 2.73 19 1’7” 1.58

12 2’6” 2.50 20 1’6” 1.5

13 2’4” 2.31 21 1’5” 1.43

14 2’2” 2.14 22 1’4” 1.37

NumberofSteps

MyStrideLength

ConverBngStepstoMiles

1.  Placepedometerinthestepmodeandresetit.2.  GatherstepdataduringthePEperiodorschoolday.

Whenfinished,openyourpedometerandrecordthenumberofstepsyouhaveaccumulated.

3.  Enteryourstridelengthinfeet.SeeyourchartonMeasuringStrideLength.

4.  FindthedistancewalkedinfeetbymulBplyingyourstepsBmesyourstridelength.

5.  Convertthedistanceinfeettomiles.Dividethedistanceinfeetby5,280.

6.  Calculatethenumberofstepsneededtowalk1mile.Divide5,280byyourstridelength.

NumberofStepsMyStrideLengthDistancewalkedinfeet(steps×stridelength)

MilesWalked(Distancewalked÷5,280)

StepsNeededtoWalk1mile5,280÷MyStrideLength

DeterminingStepsperMinute(Intensity)

1.  Placepedometerinthestepmodeandresetit.2.  GatherstepdataduringthePEperiodorschoolday.

Whenfinished,openyourpedometerandrecordthenumberofstepsandacBvityBmeyouhaveaccumulated.

3.  FindyourstepsperminutebydividingthenumberofstepsyouaccumulatedbyyouracBvityBme.

4.  HowdoesstepsperminutehelpyouunderstandtheintensityofyouracBvity?

5.  Calculatehowfaryoucouldwalkinonehour.

NumberofStepsMyAcBvityTimeStepsperMinute(SPM)(Steps÷AcBvityTime)

Stepsaccumulatedin1hour(SPM×60)

Distancecoveredin1hour(Stepsaccumulatedin1hour÷5,280)

IdenBfyingYourMVPAThreshold

MVPAisanacronymforModeratetoVigorousPhysicalAcGvity.1.  PutyourpedometerintheStepmode.2.  Clearyourpedometer;closeitandbrisklywalkfor

exactlyoneminute.3.  Stop,openthepedometerandcheckyourstepcount.

RounditdowntothenearestmulBpleof10.Forexample,if94steps,rounddownto90steps.ThatisyourMVPAThreshold.Recorditintheboxbelow.

4.  PutyourpedometerintheMVPAmodeandholddowntheSetbusonfor10seconds.WhentheMVPAthresholdscreenpopsup,keeppressingtheSetbusonunBlyoureachYourMVPAThresholdvalue.

5.  PushtheModebuson.YourMVPAThresholdvaluewillremainsetunBlyoure-enteranewvalue.Itdoesnotreset.

MyStepsperMinute(SPM)

MyMVPAThreshold(roundeddowntothenearestmulBpleof10)

WhatistheDefiniBonofMVPA?

Inthe2008PhysicalAcBvityGuidelinesforAmericans,physicalacBvityintensiBesaredefinedas,light<3.0METs,moderate3.0-5.9METs,andvigorous≥6.0METs.FormostacBviBes,theintensitycategoriesforstandardandcorrectedMETvaluesaresimilar.However,foracBviBeswithastandardMETlevelattheupperrangeofanintensitycategory(i.e.,5.8METs,moderateintensity)orforpersonswithhighbodymassandolderage,correcBonofthestandardMETlevelmayincreasetheintensityofanacBvityintothenexthighercategory(e.g.,6.3,vigorousintensity).

Ac0vity Intensity METSBicycling Leisure 4.0Aerobics LowImpact 5.0SiQng WatchingTV 1.0Standing TeachingPE 2.3Basketball PlayingGame 8.0Orienteering Walk/Run 9.0Tennis Singles 8.0Walking Household 2.0Walking WithDog 3.0Walking Brisk3.5mph 3.8Jogging General 7.0Running 10minmile 10.0Volleyball CompeBBve 8.0Swimming SlowLaps 8.0

METValuesofVariousAcBviBes

MVPA–DefinedbyMETValues

Whatismoderate-to-vigorous-intensityacBvity?ExpertsroughlyagreeonwhatconsBtuteslight,moderate,andvigorousphysicalacBvity.METS(resBngmetabolicrate)areusedtoquanBfyacBvity.OneMETequalsthenumberofcaloriesexpendedatrest(resBngmetabolism).TwoMETSisacBvitythatistwiceasintense.ThreeMETSrequiresthreeBmestheenergyascomparedtobeingatrest,andsoon.AcBviBesofthreeMETSorlessareconsideredtobelightacBviBes.Examplesarestrolling(slowwalking),slowstaBonarycycling,stretching,golfingwithamotorizedcart,fishing(siQng),bowling,carpetsweeping,andridingamower.ModerateacBviBesrangeintheareaof3.0-5.9METS.ExamplesofmoderateacBviBesareshoveling,sweeping,andwalkingat2.5mph.AcBvitythatexpendsmorethansixBmestheenergyexpendedatrest(morethansixMETS)isconsideredtobevigorous(highintensity)innature.ExamplesofacBvityatthislevelarebriskwalking,running,stair-climbing,andrope-jumping.AstudybyHarrelletal.(2005)showedthatchildrenburnmorecaloriesatrestandduringexercisethandoadults.WhenusingastandardadultMETtable,thevaluesshouldbeincreasedsomewhat(becausevaluesforadultsarelowerthanforchildren)tocompensatefortheenergyexpendituredifferencesbetweenadultsandchildren.

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