CANDIDATE:

Cynthia Acosta
Eddie Kim
Felipe Esquivel
Kailey Flores
Lynisha West
STANDARD(S):

Lesson Plan Form

Teacher Education Department CSUDH
Kinesiology
SUBJECT(S):
GRADE LEVELS:
High School; After
Dance
School Physical
Education Program

California Physical Education Standards:

High School Course 1
1.12 Demonstrate independent learning of movement skills.
2.11 Explain the role of physical activity in the prevention of
disease and the reduction of health care costs.

DATE:
12/4/14

Single/Multi-day
Lesson:
Multi-day

3F Weight Training and Fitness

2.1 Establish a set of personal physical fitness goals, using the
principles of training, and create a strength-training and
conditioning program.
3.2 Describe the role of motivation in physical activity.
3B Aerobic Activities
2.4 Measure health-related physical fitness periodically and
adjust physical activity to achieve fitness goals.
Visual and Performing Arts: Dance Content Standards
Development of Motor Skills and Technical Expertise
1.1 Demonstrate refined physical coordination when performing
movement phrases (e.g., alignment, agility, balance, strength).

DESCRIPTION OF CONTENT AND CONTENT TYPE (Fact, Procedure, Concept, or

Principle):
After school High School Physical Education program will be informed about different physical
exercises and core movements that will help in long term physical fitness goals.
I.

LEARNING OUTCOME (Objective):

Students will be able to identify movements that will help with strength, endurance, and
stamina and be able to apply it to a personal fitness goals.
CURRICULUM CONNECTION (How this lesson fits into unit plan):
Continuation of Physical Education and preparation for long term fitness goals.
1

IV.

INSTRUCTION
A)

ENGAGEMENT (Motivational Activity):

(Perform jumping jacks...count from 7, 8, 9, and 10) Hello class. Today, we will learn about
how to maintain healthy body. Lets put your two fingers on your on wrist or neck to count
heartbeats. Do you guys feel the pulse? Very good. Lets count the pulse for 10 seconds. Ready,
go! Okay. Now you will multiply the number by 6 to get your heart rate per minute. If you want to
calculate your maximum heart rate, you need to subtract your age from 220 and 65%-85%
of that value will be your maximum heart rate. Now that we know your heart rate, we will
increase your heart rate by doing some exercise. Can you make four groups of 5. You will find
4 stations. You will learn some moves at each stations. When you hear the music, you will move
on to your next station by performing the dance movement that you learned from your station. Any
questions? (Send out the groups to the station)

INSTRUCTIONAL SEQUENCE (Teaching Methodology with Student

Activities):

Kailey Station 1: Hi everyone, so in this station we are going to learn ballet jumps and high
knees. Ballet jumps are key to develop strong quadriceps and assist with the knee extensions and
flexible hips. This move just by itself will make your legs strong and powerful. So we are going to
stand with our right foot pointed to the side, just as mine is, and our left foot doing the same
direction about hip width apart. Now you're going to jump forward with your right foot and extend
your left leg outwards and up. Watch me and then you will do one. Lets spread out first and then
you may start. Ok good job, try it again. Ok perfect lets stop and get back in place, Now we are
going to do high knees. We will stand in place with legs a foot apart and bring our legs up to our
chest. So we will try and get our knees as close to our chest as possible. Lets do it in a fast
moment one after the other. Ok watch me, now your turn. Ok 30 seconds left. Perfect. Now you
will do ballet jumps to the next station!
Cynthia (station two): Welcome to station two! Here we are going to review squats and lunge
squats. The major muscle group we are going to be focusing on the are the quadriceps,
hamstrings, and the gluteus maximus. So lets begin! Make sure there is enough space between
everyone! Okay. So start by having your feet shoulder width apart. Extend your arms out in front
of you for balance and stability. Begin by pushing your hips back and then lower your butt to the
ground. Its okay if you cant go that low, but our eventual goal is to keep going down until your hip
crease, which is right here, is in line with your knee. Okay now that we are in this position, be sure
to keep your heels on the floor and if youre having trouble, try pointing your toes up. And now
come up by reversing the movement, making sure that your head, shoulders, and hips are in line
with each other, basically meaning you are standing up straight. Okay lets do 5 squats. Count with
me! Ready? Go. One, two, three, four, five. Lunge squats are similar except we have our legs
split. So lets do our right leg forward first and our left leg back. Lower your body as you did before,
and go until your knee is right above the floor. Okay lets go up, and now down again. Alright we
are going to switch legs. Lets do it two times again. Ready? Go. One and up; two and up. Great
Job! Quick review: what muscles did we work on? (students respond) Thats right. The

quadriceps, hamstrings, and gluteus maximus. Lunge squats are used a lot in dancing. You need
to have strong legs to do a variety of movements. So when the other groups are ready do walking
lunges to station 3. Ok go ahead!
Station 3 Nisha: Hey students welcome to station 3 where you will learn balance and a dance art
that teaches you gracefulness. Ok you guys ready you have two moves to master with me, the
flamingo while holding leg back, and a ballet spin to work core stomach muscle! Okay students
focus all your attention to me. I call this station 3 easy 3 steps to success. Step 1 you guys watch
me perform both moves. Step 2 I want too see you guys do the moves. Then step 3 we master
the moves together. So ready set go focus on me each movement is 30 seconds. Take your left
leg and hold it and hold all your balance on your light leg. Move 2 place your right leg forward at a
angle, both arms parallel and spin.
Station 4 (Felipe): Hey students hope you are all ready to move your bodies and increase your
beats per minute. In this station we are going to do grapevines which will help out stability and
coordination. The major muscle groups we will be focusing on is thighs and ham strings. Can you
all touch your thighs. And now can you touch your hamstrings. These are the areas and muscles
targeted. Also, it will help us tone our bodies. When doing the Grapevine remember to: bend your
knees, keep your head up, relax your shoulders. Are you all ready? Don't forget to have some
space from each other. Here are the steps to performing the Grapevines exercise. Step 1:
Perform a criss-cross with your legs by stepping side-to-side. Step 2: Step out with your right foot
to your right side. Step 3: Follow with your left foot criss-crossing over in front of your right leg, so
it is now in front of you. Step 4: Criss-cross your right leg behind your left leg, so it is now leading
you again. Step 5: Now, bring your left leg together, so that you are in normal standing position.
Step 6: Repeat the previous steps in reverse order, bringing you back to starting position. If your
having trouble please let me know so I can help you. Let's try this again together step by step.
Now on your own. Ready? Good job. Now I will teach you a simple dance move that is my
favorite. It's a 2 step side to side used in Bachata. We start by moving two steps to the rights. And
two steps two the left. But you also have to move your entire body. So when we transition to the
next station you are going two steps forward to the right and two steps two left and repeat until
you get to your next station.
Kailey: Ok class we can stop our exercises! Lets get get back together in a big group right in front
of me. So class, what exercises or dance moves did any of you learn today? can you tell me the
names of a few? Great! Did anyone have a favorite move? Can anyone show me their favorite
move? How might these moves help with you attaining your fitness goal? Great idea and
feedback thank you class!
BRING CLASS TOGETHER IN FRONT OF CLASS, ASK THEM WHAT DANCE MOVES THEY
LEARNED, WHAT WAS THEIR FAVORITE MOVEMENT AND HOW IT MIGHT HELP WITH
GOAL.
Out of the box activity: (Eddie) Now, we will have some fun activity. Can you guys go back to
your small groups again? Now, I am going to pass out the balloons and markers. Please write
your name on it without blowing the balloon. Now, I will ask each group to come to this line. What
you will do is that you will blow your balloon as much as you can, but do not pop it. Then you will
stand on this line, and let go the balloon. I will pick 5 students who sent out the balloon furthest
and give the prize. After you let go your balloon, you will count your pulse again and see if your
heart rate is increased or not. (depending on time, we will do 1-3 times)
Cynthia: Okay class can I have you attention? Thank you! So today was a busy day full of
exercises and learning. With all the time we spent on different movements and other physical

fitness activities I hope you all had a chance to think about what your fitness goals are. They
could be anything from: increasing cardiorespiratory endurance, to losing fat, or counting your
macros. These are realistic goals that you are setting for yourself. They are tailored to your
abilities and needs. So with all this in mind your homework assignment is going to be to develop a
physical fitness plan complete with exercise and nutrition. It is a one-month plan that is specific for
your needs and goals. You have until next week to complete this assignment. Once again, great
job! Well see you then.

APPLICATION ACTIVITY (Practice and/or Reflection):

Teacher will ask students feedback from the group activity, and will also ask students to
reflect on their own personal physical fitness goals.

MATERIALS AND RESOURCES:

-Cones
-Markers
-Balloons
-Dance studio
-Comfortable clothes
-Gym shoes

ASSESSMENT STRATEGIES (Question and student samples):

- Feedback will be provided to students as their are performing the exercises. Students will also
be asked to mimic exercises as to ensure they understood the proper form and movement.
-Teacher will make mental notes of students understanding of each body movement and explain
further if needed.
-Teacher will look to homework to see if students understood the physical fitness activities they
learned in class.
V.

ACCOMODATIONS FOR INDIVIDUAL LEARNERS (Content, Instruction,

Practice):
After School Program is intended for able-bodied students in range of running to
jumping. Personal accommodation should be made by students per request
according to abilities and/or injuries.

HOMEWORK:
Students will create their long-term fitness goals and create a personal fitness program
that is accommodated to their goals and abilities. Month-long fitness program will include
workouts, at least 4 per week, as well as a flexible meal plan.
4