BLOCK PLAN UNIT: Fitness

Day- Flexibility Outcome: SWBAT:

Demonstrate their ability to improve on flexibility throughout the entire section (NASPE 2, MA CF 2.20). Specify the different stretches that were done for each body part (i.e: legs, arms, and core) (NASPE 2 MA CF 2.25). Express how they have used the poses to help them outside of the classroom when a stressful situation came up to one of their peers (NASPE 6 MA CF 5.19).

GRADE LEVEL(S): 9-12

Day- Muscular Strength Outcome: SWAT:
Demonstrate their ability to improve muscular strength throughout the unit (NASPE 2 MA CF 2.20). Define what muscular strength is and how they can improve it (NASPE 2 MA CF 2.20). Express enjoyment in challenging themselves to do the exercise harder or with more weight (NASPE 6 MA CF 5.11).

Day- Muscular Endurance Outcome: SWAT:

Demonstrate their ability to improve muscular endurance throughout the unit (NASPE 2, MA CF 2.20). Explain to a partner what muscular endurance is and how to improve it (NASPE 2 MA CF 2.20). Work well with a partner that is going to push you to do push yourself (NASPE 5 MA CF 2.27).

Day- Cardiovascular
Endurance

Outcome: SWAT:
Demonstrate how take your heart rate three times before, during and after the lesson (NASPE 6 MA CF 2.20). Use the heart rate numbers to track your progress throughout the lesson (NASPE 6 MA CF 2.21). Practice using selfmotivation to push yourself to get more out of the activities (NASPE 5 MA CF 7.12).

Focus: Focus:
Muscular Strength Benefits of muscular strength and how it can be improved Define what muscular Muscular Endurance

Definition: the ability of

a muscle to do continuous work over a long period of time Benefits: Improves

Focus:
Cardiovascul ar Endurance Benefits of cardiovascular
1

Focus:
Flexibility/yoga Focus on how yoga and

stretching can help the student outside of the classroom in order to help them in a stressful situation. How flexibility will help with sports and everyday life.

strength is

Equipment/Materials/ Technology:
Music- motivation 20 Yoga mats Journals to track progress (1 per person) Weights to add more of a challenge when it gets too easy

Equipment/Materials/ Technology:
Music- relaxing music while doing yoga 20 Yoga mats 20 towels to help with less flexible students

overall strength and balance Builds bones Strengthens immune system improves insulin sensitivity improves metabolic rate improves mental health Why improve it: Helps
students who are playing sports and who have to sustain an activity for long periods of time

endurance and how it can be improved Define cardiovascular endurance

Equipment/Materials/T echnology:
machines 10 Cardio 5 Jump ropes 10 Yoga mats 20 steps

Informing:
Purpose of Muscular strength Muscular strength is the amount of force a muscle can produce with a single maximum effort. Benefits:
Improved Performance of Physical Activities Injury Prevention Improved Body Composition Enhanced Self-Image

Informing:
Purpose of Cardiovascular endurance Cardiovascular endurance is the ability of the heart to provide oxygen to muscles during physical activity for a prolonged period of time. Benefits: Boosts
2

Informing:
The purpose is to improve flexibility Flexibility is the students Capability to be bent repeatedly without injury or damage. Benefits: enhance performance in aerobic training and muscular

Equipment/Materials/T echnology:
Music Weights 10 Resistance bands

Informing:
The Purpose is to improve muscular endurance. Muscular Endurance is the ability of the muscles to do

conditioning as well as in sport and Increase range of motion and decrease risk of injury All exercises will be led by the teacher.

and Quality of Life Improved Muscle and Health with Aging Prevention of Chronic Disease

continuous work over a long period of time

Benefits:

How it can be improved If you have pain that is # of repetitions that causing discomfort should be used in help then stop and wait until increase strength you are ready to Exercises will be continue again. demonstrated and timed by the teacher Refining/Extending: then the teacher will let Mountain Pose the students go at their own pace. Stand tall with feet together, shoulders If the students should relaxed, weight evenly feel any pain or distributed through discomfort inform the your soles, arms at sides. teacher.
Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips. Harder: go up on the balls of your feet Easier: Breathe slower

Refining/Extending:
Day 1- Chest,triceps, shoulders, Lats Bench press
Easier: just bench the bar Harder: Add more weight

Improves overall strength and balance Builds bones Strengthens immune system improves insulin sensitivity improves metabolic rate improves mental health Exercises will be demonstrated by the teacher and the students will go at their own pace (students will be

energy improves mood controls weight sleep better improve hormonal profile

Refining/Extending:
Jump Rope 2 feet to 2 feet at a fast pace for 10 to 15 minutes Easier: go at a medium pace Harder: 1 foot for 5 minutes at a medium pace then switch to the other foot for 5 minutes
3

Downward Dog
Start on all fours with hands directly under shoulders, knees under hips. Walk hands a few inches forward and spread fingers wide, pressing palms into mat. Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent. Hold for 3 full breaths. Easier: Spread your feet out more than shoulder width apart. Harder: Push hips back further to get more of a stretch or lift opposite arm and leg then switch (3 breaths each side)

Warrior
Stand with legs 3 to 4 feet apart, turning

Dumbbell fly Easier: use resistance bands Harder: add weight (little by little until you reach the right weight) Shoulder press Easier: use resistance bands Harder: Add weight Military Pull ups Easier: have someone assist you by holding your legs Harder: put on a weight vest Tricep Extensions Easier: Use

doing different exercises so there is no one waiting to get on a machine). If the student feels any pain or discomfort then exercise should be stopped and inform the teacher.

Step ups Take your right foot put it on the step and then while the right foot is up there, take the left foot and bring it up there too so you are standing up on the steps, Then take your right foot down and same with your left so that you are standing back on the ground. For 10 to 15 minutes. Easier- go at a slower pace Harder- go to the beat of the song

Refining/Extending:
Push ups- 3 sets of as many as possible Russian twists- 3 sets of as many as possible Pull ups- 3 Sets for as many as possible Dips- 3 sets as many as possible Crunches- 3 sets of as many as possible Squat jumps- 3 sets of as many as possible Bike at a moderate pace for as long as possible

Row machine Keep flat back when fully extended and make sure to use your whole body the proper way while

Learning Activities:

right foot out 90 degrees and left foot in slightly. Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down. Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute. Switch sides and repeat. Easier: Bring the arm to the thigh instead of the knee. Harder: Bring the arm all the way down so hand is touching the ground.

Tree Pose
Stand with arms at sides. Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward. Once balanced, bring hands in front of you in prayer position, palms together. On an inhalation,

resistance band Harder: Add more weight Day 2- back,biceps,abs Cable rows Easier: Use resistance bands Harder: add weight Lat pull downs Easier: Minimal weight Harder: Add weight Shrugs Easier: Use resistance bands Harder: add weight Biceps curls Easier: Use resistance band Harder: Add weight

Warm-up: Jog around the gymnasium for 3 minutes at a moderate pace. Then 4 students will lead the class by doing 10 jumping jacks at a 1,2,3...1 count, 10 push ups, and 10 sit ups led by an up or down (depending on if it is a push up or sit up) students reply with the # they are on. Do the assigned activities that you were assigned that day. Cool down- Walk around the gymnasium for 4 minutes.

rowing for 10 to 15 minutes

Easier: go at a slower pace working on form Harder: go as fast as possible without compromising proper form Burpees: 10-15 minutes at a moderate pace Burpee is when your feet are shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back into a pushup position. Come back to the squat position and explode up with your hands above your

Assessment:
Using a journal to help track progress throughout the unit. On the first day of the unit there will be a physical test to see what the starting values are

extend arms over shoulders, palms separated and facing each other. Stay for 30 seconds. Lower and repeat on opposite side. Easier: Bring your right foot to the inside of your left ankle, keeping your toes on the floor for balance. Harder: Bring the foot above the knee while maintaining balance

Bridge Pose
Stretches chest and thighs; extends spine Lie on floor with knees bent and directly over heels. Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips. Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute. Easier: Put a blanket under the shoulders to

head. Repeat Abdominal for each activity. process. Exercises change On the last day of the Easier: Go at every week unit we will have a a slow pace Easier: go at physical test to see if focusing on your own there was progress form pace made in each exercise. Harder: at the bottom Harder: add References: while in the weight or Fitness Buddy. (2013). pushup use a position weighted Azumio Inc. (Version actually do ball one to make 3.1). [Mobile Day 3- Legs it more Wall Squats difficult and application software]. bring your Easier: do heart rate up not have to Retrieved from Bike- 10 to 15 minutes at a be exactly http://itunes.apple.co moderate pace 90 degree Easier: Go at a slow bend in the m/ pace knees Harder: Increase Harder: Put General fitness guide speed or resistance a medicine muscular endurance. or both ball between (n.d.). Retrieved from Learning Activities: your legs http://generalfitness.tri Warm-up: 3 minute and pinch pod.com/id2.html run around the gym together so at a light pace. Then the ball does 4 students will lead not fall 6

relieve tension from the back Harder: Push hips up to the highest possible point you can go and hold for 5 full breaths.

Triangle Pose
Extend arms out to sides, then bend over your right leg. Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees. Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling. Turn your gaze toward the ceiling, and hold for 5 breaths. Stand and repeat on opposite side. Easier: place hand above the knee Harder: place hand on the flat on the floor

Leg press Easier: less weight Harder: Add more weight Calf press Easier: little weight Harder: Add more weight Hamstring extensions and flexions Easier: Less or no weight Harder: add more weight Quadrilateral extensions and flexions Easier: less or no weight Harder: add weight

the class by doing 10 jumping jacks at a 1,2,3...1 count, 10 push ups, and 10 sit ups led by an up or down (depending on if it is a push up or sit up) students reply with the # they are on. Do activities that were assigned for the day. Cool downwalk around the gymnasium for 3 minutes and then do static stretches led by the students to stretch out the body.

Assessment: At the end

the unit there will be a test based on cardiovascular endurance to see if the students understood
7

Seated Twist

Learning Activities:
Warm Up- Jog around the

Stretches shoulders, hips, and back; increases circulation; tones abdomen; strengthens obliques Sit on the floor with your legs extended. Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling. Place left elbow to the outside of right knee and right hand on the floor behind you. Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute. Switch sides and repeat. Easier: Keep bottom leg straight and place both hands on raised knee. If your lower back rounds forward, sit on a folded blanket. Harder: Using your arm that is pushing off of your knee, follow it with your head so you are looking behind you and make sure to breathe.

gymnasium 3 times then do Dynamic Stretching lead by teacher: Joint Rotation

Fingers Wrist Elbows Shoulders Neck Trunk and shoulder blades Hips Knees Ankles Feet and toes

what was being done throughout the unit.

References: Cardiovascul
ar endurance exercises. (n.d.). Retrieved from http://www.buzzle.com /articles/cardiovascularenduranceexercises.html

Neck Mobility

Flexion/Extension Tuck your chin into your chest, and then lift your chin upward as far as possible. 6 to 10 repetitions Lateral Flexion - lower your left ear toward your left shoulder and then your right ear to your right shoulder. 6 8

Cobra
Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor. Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes. Press shoulders down and away from ears. Push through your thumbs and index fingers as you raise your chest toward the wall in front of you. Relax and repeat. Easier: instead of coming up to your hands, just go to the elbows Harder: Arch your back like a cobra but instead of going up on your hands, try to grab your feet with your hands and rock three times but make sure to breathe.

to 10 repetitions Rotation - Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder 6 to 10 repetitions

Arm Swings
Stand tall, feet slightly wider than shoulderwidth apart, knees slightly bent Keep the back straight at all times Overhead/Down and back - Swing both arms continuously to an overhead position and then forward, down, and backwards. 6 to 10 repetitions Side/Front Crossover Swing both arms out to your sides and then cross them in front of your chest 6 to 10 repetitions

Pigeon Pose
Targets the piriformis (a deep gluteal

Hip circles and twists

Circles - With your

muscle) Begin in a full push-up position, palms aligned under shoulders. Place left knee on the floor near shoulder with left heel by right hip. Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown). Keep chest lifted to the wall in front of you, gazing down. If you're more flexible, bring chest down to floor and extend arms in front of you. Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes. Curl right toes under while pressing ball of foot into the floor, pushing through your heel. Easier: bend knee so it is parallel under you Harder: pull the bent leg so the bottom half of your leg (from the

hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction for 6 to 10 repetitions. Then repeat in a counter clockwise direction Twists - Extend your arms out to your sides, and twist your torso and hips to the left, shifting your weight on to the left foot. Then twist your torso to the right while shifting your weight to the right foot 6 to 10 reps on each side

Leg Swings

Flexion/ExtensionStand sideways onto the wall Weight on your left leg and your right hand on the wall for balance Swing your right leg forward and 10

knee down) is perpendicular to the rest of the body

Learning Activities:
Warm up: run around the gymnasium for 3 minutes, Then 4 people will lead the group in push ups, sit ups and jumping jacks Teacher will lead the class through each pose listed above with the other options to make it easier or harder for the students Cool Down: Students will walk around the gymnasium for 3 minutes to

backward 6 to 10 repetitions on each leg Cross-Body flexion/Abduction Leaning slightly forward with both hands on a wall and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement 6 to 10 repetitions on each leg

Lunges

Standing tall both

11

stretch out the muscles

Assessment:
At the end of the unit the students will take a short quiz that they will have to state the different poses that were done for each class.

References:

FITNESS, M. (n.d.). Yoga 101: Poses for beginners. Retrieved from http://www.fitnessmag azine.com/workout/yog a/poses/beginner-yoga- Cool down- Walk around the poses/ gymnasium and do static

feet together (starting position) Keeping the back straight lunge forward with the right leg approx 1 to 1 metre The right thigh should be parallel with the ground and the right lower leg vertical Spring back to the starting position Repeat with the left leg 6 to 10 repetitions on each leg Do the Activities that were assigned to you on that day.

stretches led by the students.

Assessment:
Use your Journal to track your strength progress

12

References: General fitness guide

muscular strength. (n.d.). Retrieved from http://generalfitness.tri pod.com/id2.html

13