Testing out Picasa 3 movie maker.

Monday (Legs)

• Leg extensions: 

                                  2 sets of 20 using both legs - low weight
                                  2 sets of 10 using individual legs - Should struggle by the time you reach the 10th repetition.

                                  2 sets of 4 with heavy weight. (Need spotter to force the last rep)

• Hip sled: 

                                  2 sets of 20  - low weight

                                  2 sets of 10  - Should struggle by the time you reach the 10th repetition.

                                  2 sets of 4 with heavy weight. (Need spotter to force the last rep)

                                  1 set of 2 repetitions with weight just beyond what you can do. (Wear belt for heavy weights)

• Front squats:           4 sets of 8

• One legged squat:  2 sets of 10 each leg

• Deep squat on        1 set of 10 (Go as low as possible with lighter weight)

        Smith Machine:  

• Reverse leg curls:   4 sets of 10 using both legs

Tuesday (Abs)

• Private Pyle Sit up day

Wednesday (Chest & Triceps)

• Shoulder warm-ups:           Use 2 1/2 or 5lb. dumbbells, rotate shoulder in circular motion 20 times forward and reverse. 
• Dumbbell bench press:        2 sets of 10 lower weight

                                                 2 sets of 6 medium weight

• Bench press:                      Follow pyramid program on wall chart. Finish off pyramid with "killer 7's" and then as many push-ups 
• Triceps Machine Extension: 4 sets of 8-10 reps. 
• Dumbbell Extension:           3 sets of 10 reps. Keep back and triceps horizontal to the floor. Twist dumbbell outward after full extension. Thumb will rotate away from body. 
• Dips:                                  Do as many reps as possible. Use bench for spot if needed. 

                                             
                                     

Thursday (Shoulders & Lats)

Friday (Lower back & Abs)

Weight Lifting

Post your ideas for workout programs.

ePortfolios collaborative action research project

I am working on a collabortive action research project for my Masters. Please read through my research idea and offer any suggestions or links to sites that will help me develop this research. Thanks!

Rationale

Portfolios have helped students reflect upon their achievements and determine the direction of their learning. Motivation to produce quality work to enter into these portfolios has declined. Dr. Sagor’s Priority Pie (Laureate Education, 2001). demonstrates his belief that feedback from various sources help students to work harder on their assignments. By developing an electronic portfolio, using a Wiki page, students can receive feedback from parents, teachers, and their peers. This feedback will prompt them to work harder on their coursework to produce higher quality papers.

Students enjoy sharing stories and ideas they have with their peers. Most students have already created MySpace pages expressing their thoughts and interests. These pages are entertaining for students, but there are numerous safety concerns. I want to provide a safe place for students to develop their web pages and make it educational at the same time. Wiki sites are web sites that can be edited by people visiting that site. To make it safe, I will set up a site for the students to use and a password will be assigned to them. Only students in my classroom and parents will have access to the material on these Wiki pages. The site’s main purpose will be to become an electronic portfolio. Students can upload papers or projects they have completed. Then, their peers can visit their page and leave comments or suggestions pertaining to these postings. It will be up to the student to determine which items to post. Audio podcasts can also be added to each paper reflecting upon the significance that paper had. Each time a student’s page is edited, a notification via email will be sent to the teacher. Students cannot post anonymous comments to their peers’ sites. This added safety feature prevents numerous problems that might arise. To help foresee any future problems or new ways to use these sites, I have asked my collaborative partner to help brainstorm possibilities.

My collaborative partner has helped broaden my ideas for uses of a Wiki site. Quality work presented in their portfolios will depend on student motivation. My partner suggested allowing the students to edit the site to fit their personalities. Stipulations will need to be in place, but I agreed that ownership to their sites is essential to its success. Another idea he added was to allow other teachers to view these portfolios as well. This might provide more feedback for the students to reflect upon. Teachers from other departments can also offer a broader prospective towards the work presented. In addition, teachers could leave hyperlinks to sites pertaining to the topic to help further their discoveries.

This collaborative research project presents several possibilities. Will students be motivated to work harder on their homework? If students are allowed to post comments to their peers’ pages, will this prompt greater quality of work? The final question I have pertains to a comparison to traditional portfolios. How will I determine if students are motivated more to produce quality papers using the Wiki site then using regular portfolios? “The ability of the action research process to satisfy and educator’s need for “fit” may be it most powerful attribute.”(Sagor, 2000) pg. 5. This statement has encouraged me to find a topic that would increase student interest and motivate them this upcoming school year.
Rationale

Laureate Education, Inc. (Executive Producer). (2001). Collaborative action research [Educational video]. Baltimore: Author.
Sagor, R. (2000). Guiding school improvement with action research. Alexandria, VA: Association for Supervision and Curriculum Development

Technology Fear Factor in Education

This is a very creative video demonstrating how some teachers feel towards technology.

Wikispaces

Wikispaces is a place where I plan on having my students share a lot of their writing assignments. It is a great place for everyone to be able to edit and add to each other's posts. Parents can even add to these posts very easily. My Wikispace is dedicated to finding technology projects that all teachers can use. Recently, I signed up for a project called "The Seven Wonders of the United States". This is an amazing project for the upcoming school year, and I am very excited about it. The GlobalSchoolhouse has numerous projects teachers can join. An educator can even create their own project for others to join.
This is a link to my Wikispace: http://techcoordinatordb.wikispaces.com/
I added our school mascot in the upper-right corner and a picture of myself. My technology survey is included as well. It will be a lot of fun adding new features to this wikispace. Please feel free to inform me of other items that I can add to this site to enhance its looks. Thanks