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Corey Wilcox Montville High School Physical Fitness/Wellness Block Plan PHED 239-Module 4: High School Dr. Mangano Springfield College 2/26/14

Equipment/Facilities Available
Weight room Large gymnasium Outdoor field 24 yoga mats Speaker system Variety of music 30 Frisbees 4 physioballs assorted kettlebells assorted dumbbells assorted medicine balls 6 jump ropes assorted pinnies and colors assorted weight plates 10 workout bands 4 plyo boxes

Unit Outcomes
By the end of the fitness/wellness unit students will be able to:

(P)- Demonstrate with 100% accuracy some activities that will increase their
muscular strength, cardiovascular endurance, and flexibility (NASPE #3, MA CF #2.20)

(C)- Successfully explain why flexibility, muscular endurance, and cardiovascular

endurance are important to enjoying a long and healthy lifestyle with 100% accuracy (NASPE #3, MA CF #2.20)

(A)- Acknowledge an appreciation of why flexibility, muscular endurance, and

cardiovascular endurance are important in everyday life with 100% accuracy (NASPE #5, MA CF # 2.24)

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

Day____1______ Focus: Cardiovascular Endurance Ultimate Frisbee
Equipment/Materials/Tec hnology: 2 frisbees

Day____2______ Focus: Flexibility Yoga

Equipment/Materials/Tec hnology: 24 yoga mats

Day_____3_____ Focus: Muscular endurance Circuit training

Equipment/Materials/Tec hnology: watch whistle task sheets/station cards writing utensil background music music playing device speakers 4 kettlebells 2 medicine balls 4 jump ropes (2 small 2 big) 4 plyo boxes (2 short, 2 taller) 2 workout bands 2 yoga mats

background music
music playing device speakers

whistle watch 6 blue pinnies 6 red pinnies

6 green pinnies 6 yellow pinnies Outdoor field

watch whistle Large gym Informing: Flexibility- the ability for someone to move their joints through the full range of motion Importance- less injuries in sport and everyday activities, less muscle soreness/stiffness,

Informing: The purpose is to show the students that heart rate goes up while performing physical activity and why it does (pumping more blood/Oxygen

Informing: Muscular endurance- ability

to the body tissue or muscles) CVE is the ability for the heart to bring oxygen to muscles and the ability of the muscles to use the oxygen The better the CVE the less chance of cardiovascular disease (longer life) and the longer someone can exercise (stamina increase) The heart has to work half as hard in a physically fit person. Less oxygen needed with activity so healthy people will breath less heavy. Target heart rate will be calculated prior to class to find out if it was reached Teacher will show students where and how to find HR (carotid artery or

increased balance and posture, strengthens muscles and joints Purpose- to increase flexibility/build appreciation of Yoga Start- when teacher instructs a change in position or ready go Stop- when teacher stops or okay stop Safety- do not push body too far (know limits of individual flexibility), yoga poses should not cause severe pain tell teacher if this occurs

Refining/Extending: Mountain Posefeet hip width apart, arms start by sides, reach to sky or prayer position, neck aligned with spine

for muscles to do work over a long period of time without fatigue Purpose- increase muscular endurance, learn activities that enhance M.E., understand benefits of M.E. Start- music playing Stop- music stops Safety- if feeling ill tell the teacher, if equipment is broken tell the teacher, take water break if absolutely necessary Benefits- everyday tasks will be easier, increase stamina and energy, less chance of injury, decreased risk of osteoporosis and bone fractures, perform activities longer without fatigue

Refining/Extending:

radial artery and count for 15 sec. multiply by 4 later) Safety- watch out for running into other players, anyone who feels ill come see the teacher, use frisbee for intended purposes Start- 1 whistle Stop- 2 whistles Refining/Extending: The teacher will demonstrate all stretches and fix any stretches that are wrong Skill cues for backhand throw (pointer finger on side of disk, throwing side to target, arm back across waist, flick wrist) Skills cues for catch (one hand catchthumb on bottom with other fingers on top of disk, two

Downward Facing Dog- all fours, hands and feet hip width apart, walk hand out from body, hips up, create inverted V, knees slightly bent, stronger stretchheels to floor or alternate heels to ground Warrior Pose- legs 3-4 feet apart, front foot forward, back foot 90 degrees to side, front knee over foot not over toes, extend arms to sides with palms down, lunge into front leg for stronger stretch Tree Pose- hands in prayer position, one leg remains on ground, other foot is placed on thigh or calf (easier), hands extended over head for tougher stretch

Mountain climberspush up position while alternating left right left pattern with legs, bring feet under hips extension- see how many can be done within the minute, increase intensity Planks- rest on outside of forearms and toes, flat back (inlined with head, shoulders, hips), tight core and glutes Wall sits- back rests against wall, squat until legs are at 90 degrees, extensionadd weight of choice (5, 10, 25, 35, 45 lb plates) Pushups- arms shoulder length apart, toes on ground, flat back, 90 degree in arms, knees can be used to modify

Bridge Pose- lie on back, feet at 90 degrees, push hips up parallel with ground, clasp hands Learning Activities: underneath lower Take heart rate back, easier- pillow before beginning under hips or head any activity Triangle Pose Warm Up- 2 laps warrior pose followed by a series without bending of static stretches into front knee, and dynamic same arm as front movements/stretch leg touches mat on es for 10 minutes the inside of the lead by the teacher foot, other arms (mummy kicks, reaches to sky eyes lateral shuffles, follow, easier- legs butt kicks, knee pull, brought closer, quad pull, high harder- legs knees, lateral lunge, brought farther elephant walk, arm apart circles, arm swings, Seated Twist- sit on tricep pull, shoulder floor one knee pull) bend with foot Heart rate taken under bottom, after warmup and other leg over bent recorded leg, opposite elbow Students will play in against upright games of ultimate knee, twist body as frisbee for 30 far as possible minutes total. 2 6v6 Upward Facing Doggames for 10 lie on stomach, hand catch- one and on top other on bottom of disk clap hands together

extensiondiamond pushups, hand shaped like diamond perform a pushup Jump rope- a normal any paced jump rope forwards, extensionbackwards, crosses, running biceps band curlstoo feet on the workout band, alternate bicep curl left right left, extension- deltoid raises- two feet on band, arms by sides, raise arms until aligned with shoulders. box jumps- pick a size box, jump with two feet onto box, absorb landing, jumps of box, turn, around and repeat, extensionalternate one footed box jumps, same description

minutes time. Every 10 minutes teams will play a different team Heart rate taken and recorded Cool downstudents will walk 2 laps, then perform a stretch instructed by volunteers in the class (HR should return close to resting) Heart rate will be taken and recorded Assessment: Heart rate log whenever it is taken the students will record their HR (target HR reached? when was HR highest? Why is HR important? Why is cardiovascular fitness important?) References: http://sportsmedici ne.about.com/od/a natomyandphysiolo

thumbs under shoulders, feet straight out behind body, tuck hips down (squeeze glutes), push up lift chest off ground, create U with back Pigeon Pose- start in pushup position, one knee brought under shoulders and bent, other leg stretched out behind body, hands on floor, push hips to floor, harder- sit back with chest lifted, lower chest closer to floor Childs Pose- sit upright on heels, role torso forward, forehead into mat, arms stretched on ground in front of head, lower chest as close to knees as possible Learning Activities: Warm up (10 min)teacher will lead

with one leg at a time Yoga poses- chose a few of you favorite yoga poses learned last class and perform them medicine ball abskeep ball and hand while performing a curlup, extensionkeep legs at 90 degrees and in the air, touch ball to feet Reverse lungesalternate each leg, one legs reaches back and bends almost to the floor, front legs stays planted, extensionadd kettlebells to each arms feet raises- lay on back, keep head down, lift feet 6 inches off the ground, arms under butt makes it easier, extensionwhile feet are raised alternate

gy/a/Endurance.ht m

and demonstrate, 2 laps, lateral shuffles, high knees, buttkicks, forward skip arm swings, backwards skip arm swings, Teacher will lead the students through a 20 minute lesson of 10 different yoga poses, 2 minutes at each pose Cool downStudents will lie down on their backs with palms up and eyes closed for 10 minutes (relaxation) 10 minutes given to write journal entries Assessment: Journal- thoughts on activity (honestly), define flexibility, why is flexibility important? list as many benefits as

tapping as far up the side of the leg as possible side plank on right side, extensionside plank left side, stack feet support on outside forearms on side, other arms straight up or on hip Learning Activities: Warm Up- 2 laps followed by a series of static stretches and dynamic movements/stretches for 10 minutes lead by the teacher (mummy kicks, lateral shuffles, butt kicks, knee pull, quad pull, high knees, lateral lunge, elephant walk, arm circles, arm swings, tricep pull, shoulder pull, anything else the students need within the time) Students will then participate in a 30 min. circuit training exercise, 1 minute

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possible, favorite yoga pose, any prior experience with yoga? Hard or easy? References: http://www.fitness .com/articles/660/t he_importance_of_ flexibility.php http://www.buzzfe ed.com/mattortile /11-beginners-yoga -poses-to-help-you -get-started

at each station 12 stations, 2 people at each station, 2 rounds, 2nd time through do extention, 15 sec. rest in between stations Cool down- 10 minutes, students will walk 2 laps around the gym and then participate in the stretches prepared by the volunteer students. Assessment: Exit slip (quiz)define muscular endurance, why important?, benefits, examples of muscular endurance exercises/activities References: http://www.livestr ong.com/article/33 1420-why-is-muscle -endurance-import

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