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Physical Fitness/Wellness Block Plan Assignment

MeganSargent

Movement Learning High School


PHED 639 - Module 4 High School
Dr.Mangano
SpringfieldCollege
February 22, 2016

FACILITIES & EQUIPMENT AT THE HIGH SCHOOL:


1 Main Gymnasium and 1 Weight Room
Yoga Mats (50)
Dumbbell Weights (5, 10, 15, 20, 30, & 50 Pounds) (3 of Each Weight)
Kettlebells (5, 10, & 20 Pounds) (3 of Each Weight)
Medicine Balls (8, 10, 20, & 25 Pounds) (5 of Each Weight)
Physio Balls (20)
Large Hula Hoops (10)
Speed Jump Ropes (20)
Medium Height Plyo Boxes (20)
Resistance Bands (30)
Sound System (In Both Gym and Weight Room)
Classroom iPad (With IntervalTimer App & iTunes)
PE Journals (100)
Circuit Tracking Sheets (100)
Pens/Pencils (100 Each)

UNIT OUTCOMES:
By the end of the unit, students should be able to:

(P)
Demonstrate fitness
activities, using proper form, for
3 of the 5 health related
components of fitness, by the
end of the unit.

National:
Demonstrates competency in 1 or more specialized skills in health-related
fitness activities. (S1.H3.L1)

(C)
Identify 3 of the 5 health
related components of fitness,
and at least 1 benefit of each, by
the end of the unit.
(Cardiovascular Endurance,
Muscular Endurance, and
Flexibility)

National:
Identifies types of strength exercises (isometric, concentric, eccentric) and
stretching exercises (static, PNF, dynamic) for personal fitness development (e.g.,
strength, endurance, range of motion). (S3.H9.L1)

(A)
Demonstrate appropriate
self-management skills by
following safety guidelines and
modifying fitness stations based
on personal needs throughout
the unit.

National:
Employs effective self-management skills to analyze barriers and modify
physical activity patterns appropriately as needed. (S4.H1.L1)

MACHCF:
2.20 Demonstrate exercises in strength training, cardiovascular activities,
and flexibility training.

MACHCF:
2.21 Identify the components of physical fitness and the factors involved in
planning and evaluating fitness programs for individuals at different stages of the
life cycle.

MACHCF:
2.26 Apply safe practices, rules, procedures, and sportsmanship etiquette in
physical activity settings, including how to anticipate potentially dangerous
consequences and outcomes of participation in physical activity.

BLOCK PLAN:
UNIT: Physical Fitness/Wellness

GRADE LEVELS: 9-12

Day:
1
Focus:
Zumba (Cardiovascular Endurance)

Day:
2
Focus:
Circuit Training (Muscular Endurance)

Day:
3
Focus:
Yoga (Flexibility)

Equipment/Materials/Technology:
Main Gymnasium
Sound System
iPad with Zumba Soundtrack
PE Journals (24)
Pens/Pencils (30)

Equipment/Materials/Technology:
Weight Room
Sound System
iPad with Interval Timer App
Physio Balls (9)
Yoga Mats (15)
Medicine Balls (2) (8 LBS)
Circuit Tracking Sheets (30)
Pens/Pencils (30)

Equipment/Materials/Technology:
Main Gymnasium
Sound System
iPad with Yoga Soundtrack
Yoga Mats (30)

Informing:
Purpose of the Lesson: To expose students to
the 5 themes of fitness (Cardiovascular
Endurance, Muscular Endurance, Muscular
Strength, Flexibility, and Body Composition)
and to delve deeper into the theme of
Cardiovascular Endurance.
Define Important Concepts:
Cardiovascular Endurance:
The ability of your heart,
lungs, and blood vessels to deliver oxygen to your
body. (Stamina, Movement for an Extended Period of
Time)
Identify Benefits:
Maintain a Healthy Weight
Reduce Risk of Diseases
Improve Your Brain
Improve Body's Efficiency
Stop/Start Signals:

Informing:
Purpose of the Lesson: To remind students of
the 5 themes of fitness (Cardiovascular
Endurance, Muscular Endurance, Muscular
Strength, Flexibility, and Body Composition)
and to delve deeper into the theme of Muscular
Endurance.
Define Important Concepts:
Muscular Endurance:
The ability of a muscle or group

of muscles to sustain repeated contractions against a


resistance for an extended period of time.
Identify Benefits:
Maintain a Healthy Weight
Have More Energy
Improve Mood
Improve Muscle Tone
Reduce Risk of Diseases
Stop/Start Signals:

Informing:
Purpose of the Lesson: To remind students
of the 5 themes of fitness (Cardiovascular
Endurance, Muscular Endurance, Muscular
Strength, Flexibility, and Body Composition)
and to delve deeper into the theme of
Flexibility.
Define Important Concepts:
Flexibility: T
he range of motion of your joints and
muscles and the ability of your joints and muscles to
move through their full range of motion.
Identify Benefits:
Prevent Injuries
Reduce Pain
Improve Balance
Muscles Move More Easily
Stop/Start Signals: Teacher Says Stop or Go
or Music Starting and Stopping

Music Starting and Stopping


Safety Concerns:
Watch out for students surrounding
you.
Make sure you have enough space to
move without hitting anyone.
Modify movements to your bodies
needs.
Take a break if you feel lightheaded
or feel as though you cant continue.
Refining/Extending:
Skill Cues: All skill cues will be built into
zumba routine. Teacher will guide and
demonstrate each movement as it is
happening. Certain movements will repeat
multiple times through different routines.
Extensions Up/Down: During the Zumba
Lesson teacher will offer extensions up and
down so students can modify each move for
their individual needs.

Music Starting/Changing = Start of New Station


Bell = Change Stations/Rest for 30 Seconds
Safety Concerns:
Use equipment only if you feel
comfortable.
Only use equipment how you are told
to.
If you feel uneasy or unwell, stop
activity and tell teacher immediately.

Refining/Extending:
Skill Cues/Extensions Up & Down:
Physio Ball Push Up:
Legs on Physio Ball
Arms Straight, Then Bend
Ext. D - Hips on Physio Ball
Ext. U - Feet on Physio Ball
Leg Lower:
Legs Move Slowly To Ground
Bring Legs Up Slowly
Ext. D - Dont Lower Legs All
the Way to the Ground
Ext. U - Slow Down Legs Down
and Up
Butterfly
Arms Out Like an Airplane
Bend Arms Towards Chest
Then Bend Arms Back Out
Then Bend Arms Up to Ears
and Back, Repeat
Ext. D - Hold Arms Out Straight
or Up
Ext. U - More Arms Faster
Physio Ball Hamstring Curl
Feet on Physio Ball
Hips Off Ground, Up to Ceiling

Safety Concerns:
Only do poses that your body feels
comfortable with.
Dont push your body too far. Listen
to your body's limits.
If you feel uncomfortable or
lightheaded, lay on your mat and
tell the teacher immediately.

Refining/Extending:
Skill Cues/Extensions Up & Down:
Chair Pose
Knees Slightly Bent
Back Flat
Arms Up
Ext. D - Bring Arms to the
Side, Less of a Bend
Ext. U - Bend Deeper, Arms
Straight
Downward Dog
Hips Up to Ceiling
Feet and Hands on the
Ground
Ext. D - Heels off the
Ground, Press One Heel Into
the Ground at a Time
Ext. U - Press Both Heels to
the Ground at the Same
Time
Warrior (L & R)
Front Knee Bent
One Arm Out Same
Direction As Knee
Other Arm Back the
Opposite Way

Plank

Roll Physio Ball Out and Back


in With Feet, Keeping Hips Up
Ext. D - Hold Physio Ball Close
to Body (Dont Roll Out)
Ext. U - Try W/One Leg

Keep Back Flat


Keep Glutes Down/Flat
Ext. D - Hold in Push Up
Position or Move to Side Plank
Ext. U - Hold for Longer Time
Kick Lunge
Leg Kicks Straight Out in Front
Control Kick Forward (Slow)
Same Leg Swings Back and
Lunges
Ext. D - Take Out Kick and
Lunge Only
Ext. U - Kick Leg to Back and
Lunge Forward
Russian Twist
Hold Medicine Ball with Both
Hands
Twist Back and Forth and
Gently Touch on Either Side of
Your Body
Ext. D - Remove Med Ball, Only
Use Hands
Ext. U - Pass Med Ball to
Partner
Physio Ball Lateral Roll
Shoulders on the Physio Ball
Arms Straight Out to Side
Roll Back and Forth
Head Back
Ext. D - Dont Roll As Far Out
Ext. U - Roll Further Out
Bridge

Ext. D - Legs Straight


Ext. U - Bend Front Knee
Deeper
Triangle (L & R)
Legs Straight
One Hand to Sky
One Hand to Ground
Ext. D - Dont Reach all the
Way to the Ground
Ext. U - Reach Hand All the
Way to Ground
Low Lunge (L & R)
Front Knee Bent
Back Leg Straight
Ext. D - Front Knee Stay Up
Higher, Dont Bend at Low
Ext. U - Knee Bends Lower,
Hip Pushes Forward
Cow/Cat
Back Flat, Arms Straight
Knees Bent, 90 Degrees
Ext. D - Arch Back Up
(Scared Cat)
Ext. U - Arch Back Down
Half-Cobra/Cobra
Arms Slightly Bent
Head Back, Back Bent
Slightly
Ext. D - Bend Arms More
Ext. U - Try to Straighten
Arms and Bend Back More
Child Pose
On Ground
Knees Bent and Arms Out in
Front, Head Down
Ext. D - Dont Lower All the
Way to the Ground
No Ext. U

Hips Up to Ceiling
Shoulders On the Ground
Ext. D - Arms Out to Side and
Hold for 30 Seconds at a Time
Ext. U - Hips Move Down to
Ground and Then Back Up
Leg Extension
Legs Out Straight in Front of
Body
Legs Slightly Off the Ground
Back/Hips on the Ground
Ext. D - Legs Raise to Ceiling
and Come Back Down (Like Leg
Lower)
Ext. U - Legs Flutter Back and
Forth and Bring Shoulders Off
the Ground
Learning Activities:
Warm Up: Built Into Zumba Lesson
(First 2 Songs of Lesson)
Main Activity: Zumba/Dance Lesson (25 Min)
Cool Down: Built Into Zumba Lesson
(Last 2 Songs of Lesson)

Learning Activities:
Warm Up: Dynamic Stretching
Stations (15 Min)

Station 1 -
Physio Ball Push Up (Upper)
Station 2 -
Partner Leg Lower (Core)
Station 3 -
Butterfly (Upper)
Station 4 -
Physio Ball Ham Curl (Lower)
Station 5 -
Plank (Variety) (Core)
Station 6 -
Kick Lunge (Lower)
Station 7 -
Russian Twist (Med Ball) (Core)
Station 8 -
Physio Ball Lateral Roll (Upper)
Station 9 -
Bridge (Core/Lower)
Station 10 -
Leg Extension (Core)

Length of Stations - 1 Minute


Cool Down: Dynamic Stretch and Deep
Breathing

Assessment:
Students will write their thoughts on
Zumba in their PE journals. They will write how it is
beneficial to their cardiovascular endurance and if

Assessment:
Students will complete a Circuit Tracking
Sheet and teacher will use that to assess students
understanding of Muscular Endurance and assess how

Easy Forward Bend


Face to Knees
Hands on Back of Leg
Ext. D - Bend Knees
Ext. U - Try to Straighten
Knees
Savasana
Back Flat
Lay On Mat
Body Any Way You
Want/Are Comfortable

Learning Activities:
Warm Up: Built Into Yoga Class
(First Song of Lesson)
Main Activity: Yoga Lesson (30 Min)
Poses:
Chair Pose
Downward Dog
Warrior (L & R)
Triangle (L & R)
Low Lunge (L & R)
Cow/Cat
Half-Cobra/Cobra
Child Pose
Easy Forward Bend
Cool Down: Built Into Yoga Class
(Last Song of Lesson) Savasana
Assessment:
Students will complete a 3-2-1 HW
assignment. They will write 3 ways yoga is
beneficial (in terms of flexibility), 2 places they can

they would use this method in the future to improve


their cardiovascular endurance.

many stations students rotated to and how long they


spent at each station.

practice yoga regularly, and 1 pose that was


difficult for them and how they can improve.

References:
Kruz, J. (n.d.). These top 5 zumba workout
videos will make you want to get up and
dance! Retrieved February 17, 2016, from
http://www.workoutgearlab.net/zumba/thes
e-top-5-zumba-workout-videos-will-make-yo
u-want-to-get-up-and-dance/

References:
Darst, P. W., Pangrazi, R. P., Brusseau, T. A., Jr.,
& Erwin, H. (n.d.).
Dynamic physical education:
For secondary school students
(8th ed.).

References:
Benefits of flexibility exercises - Harvard
Health. (2015, April 16). Retrieved February
17, 2016, from
http://www.health.harvard.edu/staying-he
althy/benefits-of-flexibility-exercises
Yoga poses. (n.d.). Retrieved February 17,
2016, from
https://yoga.com/poses