Dan Santos Cedar Ridge High School Physical Fitness/Wellness Block Plan Assignment PHED 238- Module 4: High

School Dr. Mangano Springfield College 2/25/14

Equipment and Facilities: 4 squat and bench racks Dumbbells 5-75 lbs. Leg extension and curl Preacher curl bench Shoulder press machine

Six free benches (in the open) Med balls Physio balls Kettlebells Yoga mats Basketball court Outdoor track Swimming Pool 2 Water polo nets Water polo ball Pool basketball Pool basketball hoop Beach Ball 4 plyo boxes

Unit Outcomes: By the end of the unit students will be able to: (P) Demonstrate activities that will increase their heart rate and enhance cardiovascular endurance, muscular endurance, and muscular strength. (NASPE #3 MA CF #2.20) (A) Have a better self image, and gain self respect and confidence (NASPE #6 MA CF #2.20 (C)Explain the importance of physical activity and how it affects muscular strength, muscular endurance, and cardiovascular endurance (NASPE #4 MA CF

#2.21).

BLOCK PLAN UNIT: Physical Fitness/Wellness GRADE LEVEL(S): 9-12

Day: 1 Focus: Cardiovascular Endurance Pool Exercises Water Polo Pool Basketball Pool Volleyball Equipment/Materials/Technol ogy: Pool basketball hoop Pool basketball 2 Water polo nets Water polo ball Day: 2 Focus: Muscular Endurance Circuit training Explain the benefits of muscular endurance and how it makes you feel like a healthier person Day 3 Focus: Muscular Strength Weight training Build strength Equipment/Materials/Technol ogy: Dumbbells 5-75 lbs 4 squat and bench racks 6 benches Leg extension and curl Preacher curl

Equipment/Materials/Technol ogy: 2 fisio balls 2 plyo boxes 2 resistance

Beach Ball

Informing: Improve cardiovascular endurance Reach Target heart rate (70-80% of max HR) Cardiovascular Endurance: The ability of the heart to deliver oxygen to the working muscles, and the muscles ability to use that oxygen. Introduce how to find pulse and calculate it to heart rate. Stop and start signals: ready go and 3, 2, 1 freeze Safety: There is to be no grabbing of anyone in the water even a friend. If at any time you feel light headed or sick, get out of the pool and come tell a teacher immediately If you do get out of the pool, enter again by using the stairs not jumping in

Refining/Extending: Water Polo: Game will be played in the deep end of the pool. Will be played in the width of the pool. Students will

Informing: Improve Background muscular strength The ability to Watch lift an object or amount of weight one time, but not more than once Benefits: Informing: Muscular increase in energy levels, endurance is the ability of a physical strength, results in muscle or group of muscles better health, and enhance to sustain repeated posture and decrease contractions against a injuries resistance for an extended Stop and start period of time. signals: ready go and 3, It makes the 2, 1 freeze muscles, joints and bones Safety: Always to be healthy, making daily have a spotter (someone to tasks easy and benefits watch you lift. If you fail at recreational activities. a rep, the spotter can aid Start and stop you in successfully racking signals: ready go and 3, the weight and not getting 2, 1 freeze hurt. If feeling sick or If at any time you feel lightheaded, inform the lightheaded or dizzy tell the teacher immediately. teacher immediately. Know the weight for you Dont be afraid to rest, muscles will tire Refining/Extending: Bench press: Put appropriate weight on the barbell in order to Refining/Extending:

bands (10-15 lbs) bands music

2 jump ropes 12 dumbbells 4 med balls 2 jump ropes 2 yoga mats 2 kettlebells 4 resistance

bench Shoulder press machine Six free benches (in the open) Med balls Physio balls Kettlebells

need to tread water and swim to move the ball. To throw the ball into the net, students will need to use a lot of upper body torque. Kick yourself out of the water, point your shoulder to the target, bring arm back in L and then throw at the net. Extension: Use a bigger ball Pool basketball: This game will be played in the shallow end. This way students can use the ground to move. To shoot, use acronym BEEF. Bend: bend the knees, Elbow: elbow in, Extend: extend elbow, and Follow through: Follow through. passing is also similar to regular basketball only a bound pass would be off of the water. Extension: Larger area to play, more room to move around. Pool Volleyball: Follows regular volleyball rules; If it goes out it the other team gets the point, serve must go over the net, three hits per side, if the net is touched the other team gets the point, and you can spike. This game will also be played in the shallow end. The flag line will be the net. Must follow striking rules. No

Physio ball crunches: place feet so they are on top of the physio ball. Put hand shoulder width apart in push-up position. Then bring your knees to your chest. Roll the ball back out and repeat Extension: get into pushup position and one at a time bring knee to elbow Plyo box stepups: Start with feet shoulder width apart. Choose a foot to step up with. Place the foot on top of the box firmly and flatly. Then press through that foot to get the other foot up to the box. Bring foot down and repeat switching feet every time. Extension: Box jump: feet shoulder width apart. Bend at the knees and bring the arms back behind the hips. Explode through the knees while throwing hands forward and up to the sky. Land on the box, step down and do it again. Push-up dumbbell row: Assume the push-up position only hands grasping dumbbells on the ground perform a push-up by bending the elbows lowering the chest to the ground. When the chest is almost touching the ground, push yourself

reach 5 reps. Get a medium grip, not too wide, nor too narrow. When ready unrack the weight. Keep arms straight with barbell over mid chest. Bring bar down slowly keeping your elbows in close to your ribs on the way down. Touch just below your nipple level. The push through the chest to get bar back to start position. Keep flat back and feet firmly on the ground Front or back Squat: front squat will have the barbell laid over the shoulder and back squat will have the barbell over the traps. Feet should be planted just outside of shoulder width. Heels stay on the ground as you bend at the knees down to where your thighs are parallel to the ground. Drive through the heels back to the top. Preacher Curl: Adjust seat so that the arm piece is directly underneath the pecs. Adjust weight to appropriate weight. Keep feet on the ground and your hands in a supine position. Pull machine are towards yourself. Back down and repeat Shoulder press:

open underhand strikes. if back up. Then still in the it is above your head set it, push-up position, try to below your head bump it. keep your back as flat as A set; elbows bent slightly, possible and perform a row palms facing towards the by bringing one dumbbell sky. When ball comes up to even with the pec. down, push through elbows Extension: Use heavier to push the ball back up. dumbbell or perform knee Bump. Lay one hand on pushups top of the other palm Resistance facing the sky. Turn arms band curl: Stand upright out so forearms are facing with feet shoulder width up. Ball should make apart stepping on the band. contact at the forearm. The hands should be at Extension: Make the net about hip level in the higher. This way it is more supine position gripping difficult to get the ball over the the band. One arm at a net. time bend at the elbow and bring hand toward the Learning Activities: shoulder. Go back down, Warm Up: and then repeat for the Students will hold onto the other side. side of the pool and Extension: Stand with feet perform kicking exercises wider apart. Easier: feet closer for 30 seconds. They will together swim across width wise Kettlebell doing the forward crawl, upright rows: feet shoulder and then come back doing width apart with both their favorite stroke. hands holding the Gameplay: kettlebell around groin Each game will be played level. Pull the kettlebell up for 10 minutes. One game to your chin keeping feet will be water polo. This will stationary. be played in the deep end. Extension Up: Use a heavier the students will have two kettlebell. Easier: lighter minutes to switch from kettlebell game to game to game. Stretching: Students Basketball will be played will perform a two next. This game is in the stretches. shallow end and will only 1. In the lunge position with have one hoop to avoid the knee on ground. Push hip

Can be done with dumbbells or machine. If machine select grip that is comfortable for you. Keep your feet planted and adjust seat so that the bar is even with your shoulders. Then press. If dumbbells, select appropriate weight. Sit down with a spotter behind you and turn dumbbells so that your palms are facing forward. Press the dumbbells up to the sky Leg curl machine: lay down on your stomach with your head down. Adjust the machine so that the pad is just above the achilles. Hold onto the handles and bring your heels to your butt. Leg extension: Adjust pad so it is just above ankle line. Pull through the knees to get the legs to be at 180 degrees. back down and repeat. Skull Crushers: Hold two dumbbells of the same weight in each hand. Lay down on a bench and put the dumbbells above your eyes. Lower the dumbbells to the top of your head, barely touch and go back up. Dumbbell Bench: Same as bench

forward stretching the groin and back. Switch 2. bring one foot in on the inner part of your thigh. Reach for your toes. Switch Med ball Russian twists: Hold med ball with both hands. Feet off the ground balance on tailbone. Rotate ball from side to side Assessment: touching the ground On a piece of each time. paper students will write Extension: Go slower to down how to find heart get more of a burn rate, why it is important, Med ball chest press: and what their heart rate Partner A will lay on was the ground on their backs. Partner B will stand by their head. Partner B will drop the ball to partner As References: chest. Partner A will http://swimmin press the ball back up g.about.com/od/swimwork to Partner B. outs/qt/Warm-Up-ForExtension: Partner B Your-Swim-Workout.htm push ball back down to make it harder to stop. Air Lunges: Put one foot in front and one in back. Back foot is on toe, front foot is flat. Lower hips so that the front knee will be at 90 degrees. Push back up. Switch feet. Extension: Jump from one foot and switch to other Resistance band arm extensions: Feet shoulder width apart.

volleyball game. The volleyball game will be using the flag line as a net. Cool Down: Swim a lap back and forth, then walk the width of the pool and back (must be done in the shallow end)

press only with dumbbells *Can add an incline to the bench to attack the upper chest Bent over rows: Select one dumbbell and find a bench. Put one hand on the bench and have your feet parallel. The other hand should hold the dumbbell which should be hanging. Pull dumbbell up to chest. Back down. repeat until completed then switch hands. Plate/barbell/d umbell shrugs: pick up either two plates (45 lbs), two dumbbells, or a barbell and hold it by your side (barbell in front of you). While holding, try to touch your shoulders to your ears. Repeat * An extension for all is add more weight Learning Activities: Warm Up: 10 3 count jumping jacks, 10 air squats, 10 push-ups, 10 crunches. In groups of four, students will create their own workout routine. They may include any of the following lifts. However if they choose bench press, then they cant choose squat. Their workout should consist of

Arms behind your six lifts. They will perform head, push through the these lifts for 3 sets of 5-8 elbows and extend reps. 5-8 reps is ideal for arms until they are building muscle. Students straight. Bring down should always have a and repeat. spotter while performing a Extension: Feet wider lift. The workout routine apart. Easier: Feet closer must be approved by the Dumbbell shoulder teacher. Only one group is raises: Standing allowed to be in a certain upright, hold area at a time. If students dumbbells in hands and are using dumbbells, they raise arms laterally so can get them and go to an they are parallel with open area. the floor. hold for a Cool Down: second and bring them The students will perform back down static stretching to bring Extension: Heavier heart rate back down and weights. Easier: Lighter weight to stretch out their now Jump rope: Jump rope tight muscles. The anyway you feel exercises include; comfortable. butterflies, Straddles lean Extension: Try to get a to both sides, arm double, or move while jumping. pullovers, Learning Activities: Warm Up: Assessment: Workout log Students will jog two laps with weight and reps around the gym. Two student volunteers will then lead them in dynamic stretching. The stretches will include; butt kicks, high References: http://www.m knees, elephant walks, ed-health.net/Benefits-Ofknee hugs, soldier kicks, Muscular-Strength.html and quad stretch. Teacher http://www.b and volunteer will odybuilding.com/exercises demonstrate. /finder/lookup/filter/exer There are 12 cisetype/id/1/exercisetype stations all involving /strength muscular endurance. The students will be in partners.

They will spend 1 minute at each station with 15 seconds to switch. When the music starts the activity starts. When the music stops, rotate. Will go through the circuit twice maybe three times depending on time. Cool Down: Students will walk around the gym twice to bring their heart rate back down. They will then participate in static stretching led by the teacher. the static stretching will consist of; butterflies, toe touches, spread legs down to the left, right, and middle, tricep stretch and shoulder stretch. Assessment: Journal entry on the circuit training workout

References: http://sportsm edicine.about.com/od/glos sary/g/MuscleEndur_def.ht m http://www.fit nessmagazine.com/workou t/lose-weight/burnfat/circuit-trainingworkout/