Springfield College Daily Lesson Plan

Name: Connor McLaughlin and Jordan Hersom __Date: 3/14/14____ Time: 9:12AM__ School: Agawam High School___________________________ Lesson #: 3/4______ Facilities: Agawam Weight Room________ Class Size: 24_____ Grade: 9-12_______ Unit/Theme: Circuit Training ____________Generic Level: Control/Utilization__ Equipment: 1. 4 Cones 2. 2 whistles 3. 2 stopwatches 4. 1 Pull-up Bar 5. 2.5lb weight 6. 5lb weight 7. 10 lb weight 8. 2 5lb dumbbells 9. 2 10 lb dumbbells 10. 2 15 lb dumbbells 11. 6 mats 12. Task cards for each station ________ Focus of Lesson: Muscular Endurance__ ______________________________________ Student Performance Objectives (SPO): (NASPE # ; MA CF # ; Task/Activity # )
By the end of the lesson, students should be able to:

(P) Perform all of the basic exercises correctly at each station with 80% accuracy. (NASPE # 1; MA CF # 2.20; Task/Activity # entire lesson) (C) Describe the difference between muscular endurance and muscular strength when asked by the teacher. (NASPE # 2; MA CF # 2.21; Task/Activity # closure) (A) Respect all equipment and machinery used in the circuit by using it correctly. (NASPE # 5; MA CF # ;2.21 Task/Activity # entire lesson) Check each objective is it specific? Is it achievable? Is it developmentally appropriate? Teacher Performance Objectives During the lesson the teacher will: 1. Explain safety and rules of all stations as well as proper demonstrations for each. 2. Keep students from being off task by having a variety of different stations. 3. Give positive specific feedback to the students. Special Considerations What are the safety concerns? What is unique about the students in this class? Be alert of safety issues. In an event of injury, students should notify the teacher immediately.

References: http://www.livestrong.com/article/25831-list-muscular-enduranceexercises/ http://ahspe.wordpress.com/

TIME
6:00

SEQUENCE OF LESSON Locker Room: Students will change into orper Phys. Ed. attire Warm Up: Students will perform aerobic exercises to increase heart rate and blood flow including: S S

ORGANIZATION

REFLECTION

4:00

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Before each warm up exercise, there S will be a demonstration for each. -mummy kicks -side jacks -foot fire as well as dynamic stretches including: (10 yards down to a cone, and 10 yards back) -high knees -butt kicks - back lunges - figure 4 - Zombie kicks

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Informing: Teacher will: - introduce self SSSSSSSSSSS

5:00

-address the importance of safety in the exercise room, students must not touch any of the equipment that will be set up as they walk in -explain and demonstrate each exercise at the different stations (as well as the different muscles each exercise works) There will be a task card explaining each station.

-Discuss the issue of injuries that might occur. If students have any injuries throughout the class they should report it to the teacher immediately. -Introduce concepts of muscular endurance (light weight, high reps) vs muscular strength (heavy weight, low reps) - Training for Muscular Endurance will produce a greater increase of HR then Muscular Strength

Activity 1: Circuit Training exercises Students will split up into groups of 3, and rotate around 8 different stations related to muscular endurance. Students will exercise for 30sec with a 15sec rest period (in which students walk to the next station).
12:00

Students will receive a 2 min water break after two full circuit completions. Transition: Students will walk over to specified station. SS SS SS SS SS SS

2:00

SS Station 1: Jumping jacks (start with feet together and hands at side, jump in air SS and spread feet wide while simultaneously bringing hands overhead, jump feet together while arms come down to side) (full body-cardio)

1:00

Ext up- produce at a high rate Ext down- produce at a low rate Station 2: Pull-ups (Start with longhang arms fully extended shoulder width apart, pull up steadily and slowly until chin reaches bar, do not swing

legs) Ext up- produce at a rapid rate (pullups) Ext down- hold chin above bar for as long as possible (pull-ups) (back and biceps) Station 3: Squat jumps (start in standing position with feet shoulder width apart, while keeping back straight bend down until knees are at 90 degrees, perform a jump which will extend legs into the air) Ext up- perform double bounce at the bottom of the squat Ext down- perform without a jump (legs) Station 4: Plank (abductors) (lie face down on the mat with toes and forearms touching the ground, keep back straight while slowly lifting one leg at a time) Ext up- perform a jumping plank Ext down- hold a regular plank (core-abdominals) Station 5: Burpees (start in standing position feet shoulder width apart, squat down and place hands a half foot in front of feet, with feet planted push feet back into pushup position, hop forward into squat position, explode up and extend body into the air) Ext up- perform at a faster rate Ext down- perform at a slower rate

(full body) Station 6: Push-ups (lie face down with elbows extended and palms on the floor, keep a flat back with toes and balls of feet on the floor, flex elbows until nose is 2 in from floor and return to start position) Ext up- when arms reach 90 degrees, hold the push up for 2 seconds before completing the push-up Ext down- hold in push-up position Ext down- modified push-up with knees on ground (back, chest, biceps. triceps) Station 7: Crunches (start lying on back with knees at 90 degree angle, bend left knee) Ext up- perform at a faster rate Ext down-perform at a slower rate (abdominals) Station 8: Dumbbell squat and press (Start in standing position with dumbbells resting on shoulders, while keeping back straight bend down until knees are at 90 degrees, stand up straight and use momentum to push dumbbells overhead, return to starting position) Ext up- use heavier dumbbell Ext down- use lighter dumbbell (legs and shoulders) Activity 2: Muscular Endurance competition

Teacher will split up students into two teams based on gender and skill level. Each team will form a straight line while all team members hold a push up position. Teams will face one another. S S S S S S -S S S S S While holding the push up position, each member will have to pass down a T 2.5, 5, 10 lb weight down the line. Each team member will have to pick up one S S S -S S S S S S S S hand to pass the weight down the line. Once all weights pass down to the end of the line, they all must be passed back to the first person (starter of the competition). The first team to successfully pass all weights down and back, without losing the push-up position, will win the competition. If at any time the students are no longer able to hold the push up position, they are allowed to modify the push up position by resting on their knees instead of feet until the weight comes to them, then the students must return to the push up position.

7:00

Cool down: -Students will perform similar stretches as seen in the warm up led by two different volunteers.

Closure: Teacher will discuss the difference between training for muscular endurance vs. muscular strength, and which will produce a greater heart rate.

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-What exercises would you use to train muscular endurance?/muscular strength? ME- high rep, low weight MS- low rep, high weight

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-Which of these exercises would have a greater increase on heart rate? -Muscular Endurance

Teacher will also recap 2 stations and ask the students which muscles the exercises work.
2:00

Students will fill out an assessment on muscular endurance Transition- students will return to the locker room to change for their next class.

3:00

6:00

Name:

Name: Assessment: Muscular Endurance

How many times a week do you perform muscular endurance exercises outside of Physical Education? (This can include sports and other physical activities)

0-1

2-3

4-5

6-more

Give at least one example of a muscular endurance exercise that has not been covered in class: