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M. Walker Locker
8/20/20 2:16 PM

M. Walker

Coach Walker
Coach Walker

 

   

 Office Hours 

 Please contact by email at mwalker@fusdk12.net.

M,T, TH, F                                    W

10:35-11:00 AM                      9:55-10:25 AM

12:45-1:20 PM                        12:50-1:20 PM

Coach M. Walker is inviting you to a scheduled Zoom meeting.

Topic: My Office Hours

Mon, Tues, Thurs, & Fri. from 10:35-11:00am and 12:45-1:20pm

Wed. from 9:55-10:25am and 12:50-1:20pm 

Time: This is a recurring meeting Meet anytime, but by appointment only.

Join Zoom Meeting

https://zoom.us/j/96295110403?pwd=UEZSNVpKN0dPdnd0eUZ5SmJ3NERXUT09

Meeting ID: 962 9511 0403

Passcode: ZVZEa8

One tap mobile

+16699006833,,96295110403#,,,,,,0#,,246862# US (San Jose)

+14086380968,,96295110403#,,,,,,0#,,246862# US (San Jose)

Dial by your location

        +1 669 900 6833 US (San Jose)

        +1 408 638 0968 US (San Jose)

        +1 346 248 7799 US (Houston)

        +1 253 215 8782 US (Tacoma)

        +1 646 876 9923 US (New York)

        +1 301 715 8592 US (Germantown)

        +1 312 626 6799 US (Chicago)

Meeting ID: 962 9511 0403

Passcode: 246862

Find your local number: https://zoom.us/u/aGRn34cZx

Asynchronous Activity Log is due on the first Monday of the month at 3:00 PM, submitted through Google Classroom. 90 minutes of asynchronous activity must be completed weekly.

Coach Walker's School Schedule

Period Class  
1 Prep  
2 PE 7  
3 PE 7  
4 PE 7  
5 PE 7  
6 PE 7
Coach Walker Information and Course Syllabus for 2020-2021

 

Hello and Welcome to the 2020-2021 school year.

Hopkins Jr. High School PHYSICAL EDUCATION

COACH WALKER Information and PE Distance Learning Course Syllabus

A little Information on Coach Walker

I’m your 7thPhysical Education teacher for this year. I’m originally from Waller Texas. 1 of 19 kids from the late proud parents of Pastor B.L. Walker and Mrs. Cewilla Walker. I am married to Maria Theresa Walker we have two beautiful girls name Arthess and Katielian Walker and we live in Fairfield, Ca. 
Beside teaching I’m also the Head Girls Volleyball Coach @ Carlmont High School in Belmont, Ca.
   

Hopkins Junior High School’s Physical Education program is designed to enhance students’ physical skills, sportsmanship, self-respect, and socialization skills.  

PHYSICAL EDUCATION DRESS CODE

  1. Comfortable Workout Attire required, must meet school dress code

  2. Athletic/Tennis shoes recommended

DRESS POLICY

    1. Students will dress in proper attire every day for P.E. (Wear comfortable clothes and shoes to workout. No pajamas, dresses or jeans please) 

NON-DRESS POLICY

  1. Non-dress = 0 points.

Third Non-dress = Parent/guardian may be notified

ATTENDANCE POLICY

  1. Be on time to class

  2. If you are tardy follow these procedures; comment in the chat your name, teacher and time of day.

EXPECTED LEVEL OF BEHAVIOR—any violation of rules may result in loss of daily grade points:

  • Participate fully in all activities

  • Do not share video conferencing logins

  • Academic dishonesty must be upheld

  • Screen must be turned on and we must be able to physically see you

  • Mute always on, you may ask questions in the chat or raise hand 

  • No video or picture taking

  • Be respectful to other students and/or teachers

  • No inappropriate chat conversations or side conversations

  • Use school appropriate language and refrain from cursing

  • Follow directions given by ANY teacher

  • Electronics are not allowed during class time

  • Cell phones are only to be used with teacher permission

  • Be on time

  • Try your best

  • Gum chewing and food are not allowed during class

Per California Education Code 51512, it is critical that parents and students understand that using an electronic device to record all or parts of the class without the approval of the teacher is illegal.

PARENT NOTE/DOCTOR NOTE

Parents or guardians may excuse students from activity for up to two consecutive days (including weekends), each day must be specified or it will only be accepted for one day. If more than 2 days is needed, a doctor’s note is required. Parent notes will be accepted the day of the students’ non-participation or the following day only. Parent Notes and Doctor Notes must be emailed through school loop using the parents email account. 

GRADING 

Grades are based on a positive grading scale.

5 points a day are awarded for punctuality, effort, dressing in proper PE attire (this point value may vary depending on the activity), participation in exercising, stretching, running and daily activity plus attitude towards the class content, fellow students and teachers.

Asynchronous Activity Log is due on the first Monday of the month at 3:00 PM, submitted through Google Classroom. 90 minutes of asynchronous activity must be completed weekly.

Cardio, quizzes, tests, papers, oral presentations and daily activities may be awarded varying points.

Grades are not rounded up or down.

50% Participation/Citizenship

25% Asynchronous Activity Log

25% Projects/Presentations/Skills

Office Hours By Appointment or E-mail

 Office Hours 

 Please contact by email at mwalker@fusdk12.net.

M,T, TH, F                                    W

10:35-11:00 AM                      9:55-10:25 AM

12:45-1:20 PM                        12:50-1:20 PM

Coach M. Walker is inviting you to a scheduled Zoom meeting.

Topic: My Office Hours

Mon, Tues, Thurs, & Fri. from 10:35-11:00am and 12:45-1:20pm

Wed. from 9:55-10:25am and 12:50-1:20pm 

Time: This is a recurring meeting Meet anytime, but by appointment only.

Join Zoom Meeting

https://zoom.us/j/96295110403?pwd=UEZSNVpKN0dPdnd0eUZ5SmJ3NERXUT09

Meeting ID: 962 9511 0403

Passcode: ZVZEa8

One tap mobile

+16699006833,,96295110403#,,,,,,0#,,246862# US (San Jose)

+14086380968,,96295110403#,,,,,,0#,,246862# US (San Jose)

Dial by your location

        +1 669 900 6833 US (San Jose)

        +1 408 638 0968 US (San Jose)

        +1 346 248 7799 US (Houston)

        +1 253 215 8782 US (Tacoma)

        +1 646 876 9923 US (New York)

        +1 301 715 8592 US (Germantown)

        +1 312 626 6799 US (Chicago)

Meeting ID: 962 9511 0403

Passcode: 246862

Find your local number: https://zoom.us/u/aGRn34cZx

Asynchronous Activity Log is due on the first Monday of the month at 3:00 PM, submitted through Google Classroom. 90 minutes of asynchronous activity must be completed weekly.

Coach Walker's School Schedule

Period Class  
1 Prep  
2 PE 7  
3 PE 7  
4 PE 7  
5 PE 7  
6 PE 7

I have read and I understand the Hopkin’s Physical Education Policies 

Student Name ________________________             Period ________

Student Signature _______________________              Date  __________

Parent Name __________________________

Parent Signature _____________________________    Date ___________

Communication

Phone #: (510) 656-3500 38044 Email: mwalker@fusdk12.net 

School Loop will be used to update grades, post assignments, and contact parents  http://hjh-fusd -ca.schoolloop.com/

 

Calendar
Notes
The F.I.T.T. Principle for Great Workouts

The F.I.T.T. Principle for Great Workouts

When it comes to fitness and exercise, there's one very important guiding principle that helps us figure out the best way to set up a workout program.

The F.I.T.T. principle is the foundation of exercise, a set of guidelines that cover all the elements you need to think about to create workouts that fit your goals and fitness level, as well as helping you get the most out of your exercise time.

F.I.T.T. stands for frequency, intensity, time, and type of exercise.

 

Here's how the F.I.T.T. principle works.

Frequency

The first part of your workout has to do with how often you exercise. Your frequency often depends on a variety of factors including the type of workout you're doing, how hard you're working, your fitness level, and your exercise goals.

In general, the exercise guidelines set out by the American College of Sports Medicine give you a place to start when figuring out how often to workout.

  • For cardio: Depending on your goal, guidelines recommend moderate exercise five or more days a week or intense cardio three days a week to improve your health. If you want to lose weight, you'll want to work up to more frequent workouts, often up to six or more days a week.
  • For strength training: The recommended frequency here is 2-3 non-consecutive days a week (at least 1-2 days between sessions). Your frequency, however, will often depend on the workouts you're doing, because you want to work your muscles at least 2 times a week. If you do a split routine, like upper body one day and lower body the next, your workouts will be more frequent than total body workouts. 

Intensity

The next part of your workout has to do with how hard you work during exercise. Again, this will differ depending on the workout you're doing. 

  • For cardio: For cardio, we usually monitor intensity by heart rateperceived exertion, the Talk Test, a heart rate monitor or a combination of them. The general recommendation is to work at a moderate intensity for steady state workouts. But, if you're doing something like interval training, which is recommended about once or twice a week, you'll work at a high intensity for a shorter period of time. It's a good idea to have a mixture of low, medium, and high intensity cardio, so you stimulate different energy systems and avoid overtraining.

 

  • For strength training: Monitoring the intensity of strength training involves a different set of parameters. Your intensity is made up of the exercises you do, the amount of weight you lift and the number of reps and sets you do. The intensity can change based on how you're training. The general idea is to lift enough weight so that you can only complete the number of reps you've chosen. However, if your goal is to lose weight or build endurance, you might lift lighter weights for more reps.

 

Time 

The next element of your workout is how long you workout. There isn't one set rule for how long you exercise and it will typically depend on your fitness level and, of course, the type of workout you're doing.

  • For cardio: The exercise guidelines suggest 30 to 60 minutes of cardio but, of course, the duration of your workout depends on what you're doing. If you're a beginner, you might start with a 15- to 20-minute workout. If you're doing steady state cardio, say going for a run or getting on a cardio machine, you might workout for 30 to 60 minutes. If you're doing interval training and working at a very high intensity, your workout will be shorter, around 20 to 30 minutes. Having a variety of workouts at different intensities and durations will give you a solid, balanced cardio program.
  • For strength training: How long you lift weights depends on the type of workout you're doing and your schedule. For example, a total body workout could take up to an hour, whereas a split routine could take less time because you're working fewer muscle groups.

Type

Finally, the type of exercise you do is the last part of the F.I.T.T. principle and an easy one to manipulate to avoid overuse injuries or weight loss plateaus.

  • For cardio exercise: Cardio is easy to change, since any activity that gets your heart rate up counts. Running, walking, cycling, dancing, the elliptical trainer...there is a wide variety of activities to choose from. Having more than one go-to cardio activity is the best way to keep your body guessing and reduce boredom.
  • For strength training: Strength training also has a lot to offer. It includes any exercise where you're using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered a form of strength training, as well, although building strength will likely require more resistance. you can easily change the type of strength workouts you do, from total body training to adding things like supersets or pyramid training to liven things up.

How to Use the F.I.T.T Principle in Your Workouts

The F.I.T.T. Principle is important because it outlines how to manipulate your program to get in shape and get better results. It also helps you figure out how to change your workouts to avoid boredom, overuse injuries and weight loss plateaus.

For example, walking three times a week for 30 minutes at a moderate pace might be a great place for a beginner to start. After a few weeks, however, your body adapts to these workouts and several things may happen:

  • Your body becomes more efficient at exercise - The more you workout, the easier it is to do the exercises, causing you to burn fewer calories than you did when you started.
  • Weight loss - Your new workouts may cause weight loss which, of course, is a good thing. The downside? You expend fewer calories moving that new, smaller body around.
  • Boredom - Doing the same workout for weeks or months on end can get old, eating into your motivation to exercise.

It's at this point you want to manipulate one or more of the F.I.T.T. principles, such as adding another day of walking; changing your exercise frequency, walking faster, or add some running; changing the Intensity, walking for a longer period of time; changing the time, or trying something different like swimming or running changing the type of exercise you're doing.

Even just changing one of these elements can make a big difference in your workout and in how your body responds to exercise. It's important to change things up on a regular basis to keep your body healthy and your mind engaged.

Notes
5 Tumbling Skills