Kyle Hummel

Morse High School: Home of the Shipbuilders

Physical Fitness/Wellness Block Plan Assignment
PHED 239- Module 4
High School, Dr. Mangano
Springfield College 2/22/16

Equipment at Morse High

1. One dumbbell rack ranging from 5-100 lbs.
2. Six cardio machines.
-Two treadmills

-Two Ergs
-Two Stairmasters
3. Three Benches.
4. Four squat racks.
5. Forty Yoga Mats.
6. Thirty stretch bands, Thirty foam rollers.
7. Thirty Jump ropes.
8. Two weighted ropes.
9. Twenty step-up boxes.
10. One Peg climb wall.
11. Thirty heart rate monitors.
12. Twenty Lacrosse sticks/balls
Facilities found at Morse High
McMann Field- Morse High boasts an incredible new turf
football/soccer/lacrosse field surrounded by an eight lane track.
The Pit- The mens gymnasium is a very nice old fashion gym. There
are two floors, the top being a two lane track that looks down onto the lower
floor. Down on the lower floor is a basketball court with two hoops and
stairs leading to the upper floor in two of the corners.
The Girls Gym- The girls gymnasium has two courts and 10
basketball hoops surrounding the courts.
Workout Room- Our workout room has weights, machines, and
equipment to exercise any muscle. The back room is a double mirrored
space used for yoga and dance.

Physical Fitness and Wellness Unit Outcomes.

1. Students will know the difference between muscular
endurance and muscular strength and provide at least one example
of each. (S3.H9.L1, 2.21)

2. Students will know the names and positions of 90% of the

yoga poses that we will learn. (S3.H14.L1, 2.21)
3. Students will understand what cardiovascular endurance is
and how it affects the heart. (S1.H1.L1,2.20)
4. Students will understand the importance of physical
fitness/wellness and provide examples of how they can apply
exercises throughout their whole life. (S3.H1.L1, 2.25)
5. Students will be able to find their target heart rates with and
without equipment. (S3.H10.L2, 2.19)
6. Students will be able to perform different stretches to help
muscular endurance and flexibility (S3.H9.L1, 2.20)
7. Students will know how to be safe while working around
weights and others. (S4.H5.L1, 2.26)

UNIT: Physical fitness/wellness

Day 1
Focus:

BLOCK PLAN
GRADE LEVEL(S)

Day 2
Focus:
Explain the
difference between
muscular endurance and
muscular strength
Circuit training

Equipment/Materials/Technology:

(2) Weighted
Ropes
(20) Step-up
boxed
(1) Weighted
Lineman Push Machine

9-12

Day 3
Focus:
Understand
importance of breathing
techniques and
meditation.
Increase
flexibility and
understand why it is
important

Equipment/Materials/Technology:

copy,

(30) yoga mats

Music (hard

Understanding
the different forms of
heart rate, and how to
find it.
Work on
cardiovascular
endurance through
gameplay.
Equipment/Materials/Technology:

Soccer or
football field
(30) Heart rate

 (4) Jump Ropes

meditating/relaxing)
monitors
(6) Medicine
Task card for
(30) Lacrosse
Balls
teacher
sticks
Music (Hard
Informing:
(10) Tennis balls
copy, intense)
The purpose of
Speaker
Task cards
this lesson is for
Clean music
Informing:
students to experience
(hard copy)
The purpose of
the calming and life
Informing:
todays lesson is to work
changing effects that
Purpose of this
on muscular strength
yoga teaches.
lesson is to have
and endurance by doing
Teacher will
students improve their
a fitness circuit.
review safety
cardiovascular
Teacher will
- S
endurance and increase
review safety
tay in personal
their heart rates.
S
space, do not
Teacher will
tudents will stay
touch other
review safety
in personal
classmates.
S
space.
- I
tudents will run
E
f a stretch hurts,
with their heads
quipment should
ease up a bit and
up at all times
be respected,
never force
S
and never
anything.
tudents will only
dropped.
Start and Stop
pass to a
Start and Stop
signals
teammate that is
signals
-Teacher will be
looking.
M
instructing students
N
usic starts
through the poses.
o body checks
M
Teacher will
or stick
usic stops
explain the importance
slashing.
Explain the
of being flexible and
Start and Stop
difference between
how it can help protect
signals
muscular strength and
your body from injuries
W
muscular endurance.
in other sports.
histle
Endurance is how long
Teacher will
Teacher will
your body is able to do
demonstrate and have
explain what
something. Strength is
students join in
cardiovascular
how much power you
performing a breathing
endurance is: the ability
are able to exert in a
pattern that will be used
of your organs to deliver
short amount of time.
for the lesson.
nutrients to muscles
Teacher will
Refining/Extending
quickly.
explain the importance
TASK 1- Mountain Pose
Teacher will
of working on muscular The mountain pose is a basic
explain how increasing
endurance. If athletes
cardiovascular
and very relaxing pose that will
aspire to do great things,
endurance can increase
help students find their center of
theyll need to be tough
heart health and overall
mass. Students will stand with
enough to do it.
fitness.
feet hip width apart, weight
Building endurance
Teacher will
distributed evenly. After a few
takes time and learning
briefly re-explain the
some basic workouts in
rules of lacrosse which
breaths, reach hands to the sky
a circuit is a great way
was a unit that the class
and let the head fall backwards

to fill your toolbox with

workout ideas.
Demonstration: Teacher will
demonstrate each exercise.
Weighted rope, Lineman
Machine, step ups, jump ropes,
medicine balls, wall sits.
Refining/Extending
Station 1- Weighted Rope.
Two students will stand at each
end of the two twenty foot long
ropes found in the center of the
gym. At the same time, the
students will forcefully shake
the ropes alternating arms up
and down. The range of motion
the students should be using is
from upper thigh to eye level.
When one hand is at eye level
the other hand should be down
by the waist.
Skill cues:
- Knees bent,
back straight, head and
eyes up.
- Shake those
ropes as hard as you
possibly can.

and stretch while breathing.

just recently finished.
Students will be wearing
Skill cues
heart rate monitors to
- Feet hip width
see who has the highest
apart
heart rate the longest.
- straight back
Refining/Extending
- breathe deep
Skill Cues
- stretch your
F
hands to the sky
ace target you
TASK 2- Downward dog
are throwing to.
Get on all fours with hands and
D
knees shoulder-and-hips-width
ominant hand at
the head of the
apart. Walk your hands forward
stick.
and spread your fingers wide for
n
stability. Curl your toes under
on-dominant
and carefully press your hips
hand acts as a
upward so your body looks like
lever to throw.
an inverted V with your knees

slightly bent. You can get a

follow through
towards target
stronger stretch by keeping your

Extensions Up:
heels on the floor.
T
Extension up: Walk the dog by
eams must make
alternating which heel is
5 successful
touching the floor.
passes before
skill cues
shooting.
- head in line with
Extensions Up:
back
Must be jogging at all
- heels to the
times to increase heart
rate.
floor
Extension
Task 3- Warrior Pose
Station 2- Step up Boxes:
Down:
Only 2 passes
Stand with your legs three to
must be completed
There will be three different
four feet apart. Turn out your
before shooting on the
stations within this station. The
right foot 90 degrees and your
goal
first box will be jumped onto
left foot in slightly. Keeping
Learning Activities:
with only the left leg from a
your shoulders down, extend
The heart rate
stationary position, and back
monitors will allow
your arms to the sides with your
down on the left leg. Back and
students to see what
palms down. Lunge into your
forth. The next box will be the
their current heart rate is
right knee 90 degrees; keep your
and what their average
same deal but with the right leg.
knee over your foot and dont let
heart rate was, and
The final box will be three boxes
it go past your toes. Aim your
highest heart rate.
stacked on top of eachother and
focus over your hand for as long
Students will warm up
students will jump onto and off
as you like then switch sides.
with ten different
of with feet together.
student lead stretches
Skill cues
Skill Cues:
and four minutes of
- Keep lunged leg
- Swing arms up
running. The teacher
bent 90 degrees
will divide the class into
- Jump off one foot
- palms down

- Land on one foot

- Jump off two feet
- Land on two feet.

Task 4- Bridge Pose

two equal teams and
then a game will be
Lie on the floor with your arms
played. After five goals
at your sides. With your knees
are made there will be a
bent, press your feet into the
five minute water break.
Station 3- Lineman Push.
floor as you lift your hips. Then
Students will get to
Students will use their entire
clasp your hands under your
check to see what their
body to push a weighted
lower back and press your arms
average heart rate was
during the first game. At
machine across the gym floor
down for support. Lift your hips
this point, the teacher
and back. This machine has a
until they are parallel to the floor
will teach the students
fabric bottom so that it slides
as you bring your chest to your
how to find their pulse
without causing harm to the
chin.
and calculate their heart
floor. Students can mount 45 Lb.
Skill cues
rate. This is achieved by
- Clench Glutes
plates onto the machine which
placing two fingers
- Arms by sides
holds the weights in place safely.
underneath the right side
of your jaw. Students
Skill Cues:
Task
5Upward
facing
dog
will count how many
- Firm feet
times their heart beats in
Lie facedown on the floor with
- Tight core
six seconds and then
- Slow and
your thumbs under shoulders,
multiply that number by
steady wins the race.
legs extended with the tops of
ten. The second game
your feet on the floor. Tuck your
will be played and will
Station 4- Jump Ropes.
hips downward as you squeeze
end once five goals are
Students will be exercising
your glutes. Keeping your
made.
many different muscle groups in shoulders down, push up and lift
After the end of
the second game,
this activity. Students will take a your chest off the ground. Relax
students will see their
jump rope, or weighted jump
and repeat.
average again and take
rope, and see how many jumps
Skill Cues
the higher of the two
B
they can do before the time runs
numbers. Each student
end back
out.
is graded on their heart
T
Skill Cues:
rate.
ilt head back
- Feet together
Cool Down:
Task 6- Teaching by
- Small circles
Teacher will lead
Invitation: Yoga
stretches and then
from your elbows
everyone will get a
- Small jumps
Students will get to choose from
chance to get water
a variety of worksheets that
again before class ends.
Station 5- Medicine ball wall
contain yoga routines with
Assessment
toss.
detailed instructions and tips for
Students will be
Students will work on upper
breathing and extending the
required to keep record
body muscles during this station. activity up or down.
of their heart rates using
They will choose a medicine ball Learning Activities
the method that the
- Students will
teacher taught them
of appropriate weight and stand
warm
up
with
the
usual
during this lesson. They
4 feet away from the wall. With
dynamic stretching
will write down their
elbows pointed to the sky,
routine of high leg
heart rates after three
students will throw the medicine
kicks, quad pulls, toe
activities of their
ball at the wall and catch the ball
touches, high skips,
choosing or after

around head level. Students will

do this as many times as they
can before time runs out.
Skill Cues:
- Elbows at 90
- Knees bent
- Hands in front
to catch the ball.

build sprints, arm

circles, and lunge
rotations.
- Students will
find a yoga mat that has
already been spread
around in the gym. The
teacher will be facing
the class and will lead
all of the poses as the
students follow. The
Station 6- Planks
teacher will also ask if
Students will hold themselves in
any students have a
the plank position to work on
favorite pose that they
core strength.
would like to share.
Skill Cues:
- The teacher will
- Elbows and
hold each pose for a
shoulders at 90
minute but allow
- Straight back
students that feel
stretches to stop their
pose after 40 seconds.
Extension Up/Down for All
Students will then have
Stations:
time to do a yoga
Extensions Up: Students will
worksheet of their
increase weight
choosing.
Extensions Down: Students will
Cool Down:
lower the weight.
Basic stretches.
- Before the end
Learning Activities
- Students will
of class, students will
stretch during transitions
lay down with their eyes
and while the teacher
closed and do deep
demonstrates.
breathing to tie in the
- Stations are two
relaxation of the days
minutes on, 30 seconds
lesson.
off.
Assessment
- It is the
- At the beginning
students goal to be
of the next class,
continuously moving
students will receive a
since endurance is the
pop quiz related to the
lesson focus.
poses and their names,
- Students will go
why yoga is important,
the the station to their
and 3 benefits yoga
right once they are done.
provides.
Rotate through the entire
References
circuit three times.
Introduction to
Teacher will
Dance DANC-102-12:
lead cool down
Springfield College,
stretching and foam
Professor Lani
rolling.
-

http://www.buzzfe

anything physically
taxing that they do
during the day.
References
http://www.healthguidance.org/e
ntry/12136/1/Definition-ofCardiovascular-Endurance.html

Assessment
- Students will
write a paragraph
talking about what they
liked and disliked,
thought was hard or
easy, and why they think
muscular endurance is
important.
References
- http://www.spor
t-fitnessadvisor.com/circuittraining-exercises.html
- http://www.lives
trong.com/article/15844
6-how-does-circuittraining-improvemuscular-endurance/

ed.com/mattortile/11beginners-yoga-poses-tohelp-you-getstarted#.kqPmp9J1l