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Unit outcomes
Cardiovascular Endurance:
P- SWBAT enhance cardiovascular endurance through calculating, monitoring and
working at their target heart rate. (NASPE S1.H1.L1; MACF 2.17)
C- SWBAT participate in regular physical activity to promote lifelong fitness. (NASPE
S2.L1.H1; MACF 2.16)
A- SWBAT exhibit responsible personal and social behavior that respects self, others,
and equipment in physical activity settings. (NASPE S2.H4.L1; MACF 2.26)
Muscular Strength:
P- SWBAT continue to develop muscular strength and/or endurance through
weightlifting activities. (NASPE S1.H1.L2; MACF 2.17)
C- SWBAT participate in regular physical activity to continue gaining or maintaining
muscular strength. (NASPE S2.L1.H1; MACF 2.16)
A- SWBAT exhibit responsible personal and social behavior that respects self, others,
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and all equipment in physical activity settings. (NASPE S2.H4.L1; MACF 2.26)
Flexibility:
P- SWBAT continue to develop flexibility through a variety of experiences to yoga and
stretches. (NASPE S1.H1.L1; MACF 2.17)
C- SWBAT participate in regular physical activity and yoga to promote lifelong fitness.
(NASPE S2.L1.H1; MACF 2.16)
A- SWBAT exhibit responsible personal and social behavior that respects self, others,
and all equipment in physical activity settings. (NASPE S2.H4.L1; MACF 2.26)
BLOCK PLAN
UNIT: Physical Fitness/Wellness
Day_____1_____
Day____2______
Day_____3_____
(Aerobic Exercises)
Learn about proper
stretching/warmup and cool down
Learn about and experience target
heart rate
(Weightlifting)
Learn 3 core lifts with free weights
Experience recovery
stretching/cool down
Learn about yoga and its benefits
in lifelong fitness.
Equipment/Materials/Technology:
Equipment/Materials/Technology:
- 3 Physioballs
- 3 Aerobic steps
- 3 Medicine balls
- 3 Jump ropes
Equipment/Materials/Technology:
- Stretching area
- Foam rollers (1 per student)
- Stop watch
- Music with speakers
Informing:
Informing:
Informing:
Refining/Extending:
-Demonstration of each station will
be give at the beginning of the
lesson.
-An instruction sheet will be at each
station that includes a brief
description, diagrams of each
exercise, and the muscles being
used.
-It is very important to follow all of
the instructions given to perform the
exercises correctly in order to avoid
injury!
Refining/Extending:
-Skill cues/Instructions--*Students will be given a sheet of
diagrams of each core lift as well as
a demonstration at the beginning of
the lesson.
Bench Press:
-Lay on your back on a bench with
your feet planted on the floor.
-Grip the bar approximately 2 feet
apart (or at a comfortable point,
wider than shoulder width.)
-Slowly and under control, lower the
bar down to the level of your chest.
-Push the bar back up, until the
elbows are straight.
Refining/Extending:
-Skill Cues/Instructions--Downward-facing Dog:
-Begin on your hands and knees.
Align your wrists directly under
your shoulders and your knees
directly under your hips. Point your
middle fingers directly to the top
edge of your mat.
-Extend your elbows and relax
your upper back.
-Exhale as you tuck your toes
and lift your knees off the floor.
Reach your pelvis up toward
Learning Activities:
Warm-up: 3 minute jog around the
gym followed by a student led 10
jumping jacks, 10 push-ups, and 10
sit-ups.
Stations:
-Aerobic stair step-ups (3)
-Jump rope (3 jump ropes)
-Physioball ab rollout (3 physioballs)
-Wall sits (3 students at a time)
- Jog in place (3 students)
- Russian Twists (3 medicine balls)
- Burpees (3 students)
- Plank on elbows (3 students)
-Each Station will be done for 1
minute continuously to music.
-Students will have 45 seconds
between stations as a recovery and
to allow a brief amount of time to
look at the instruction sheet for the
next station.
-Students will rotate clockwise
through the stations.
-After half of the stations have been
completed we will stop to take the
students heart rate and see if they
are at their target heart rate. We will
do this again after the second half of
the stations as well.
-Each student will go through the
circuit 2 times. (The heart rate will be
taken a total of 4 times.)
Cool down:
Back Squat:
-Grip the bar approximately 2-2.5
feet apart resting the bar on the
back of your neck/shoulder area.
-Stand with your feet shoulder width
apart and toes pointing straight
forwards
-Keep the back straight as you
initiate movement at your hips
-Push your buttocks out behind you
and bend your knees
-Do not let your knees move in front
of your toes
-Do not squat deeper than a 90
degree (right angle) at the knee
-Return to the starting/standing
position.
Deadlift:
-Stand with the feet shoulder width,
standing with the bar a couple of
inches in front of your shins
-Squat down, keeping the back
straight, although lean forwards
from the hips
-Grip the bar with the palms facing
backwards, at the outside of each
knee
-Before you start the lift, ensure
your lower back is arched and you
are holding your chest up high and
looking straight ahead
-Keep your arms straight as you
push up using your legs
-Do not pull using your arms or
back! (This is essential to avoid
injury to your back!)
Tree Pose:
-Begin standing with your arms
at your sides. Distribute your
weight evenly across both feet,
grounding down equally.
-Shift your weight to your left
foot. Bend your right knee,
then reach down and clasp
your right inner ankle. Use
Cool Down:
- Students will get a foam roller and
instruction sheet of different areas
to foam roll areas they feel
necessary for a 5 minute cool down.
This will be done on their own as
Learning Activities:
Warm-up: 6 minute jog around
the gym.
Poses:
- Downward Dog
- Tree
- Mountain
- Warrior
- Bridge
- Triangle
Assessment:
Each Student will be filmed doing
one set of their squat, bench press,
and deadlift. The video will then be
sent to each student for them to
analyze and give feedback on
themselves on each lift. What they
write down will then be handed to
the teacher at a later determined
time.
- Seated Twist
- Cobra
- Pigeon
- Crow
- Childs Pose
Cool Down:
- Students will get a foam roller and
instruction sheet of different areas
to foam roll areas they feel
necessary for a 5 minute cool
down. This will be done on their
own as they will determine where
they feel the need to foam roll.
Assessment:
After the lesson, students will
complete a journal discussing the
lesson and how they like or disliked
each pose and why. They will also
discuss when they may have felt
uncomfortable or tightness and
when they felt very relaxed and
enjoyed it. They can also add any
other comments they had as well.
This will be submitted to the
teacher at a later determined date.
References
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