Springfield College Daily Lesson Plan

Name: Ryon Lynch

Date: 3/23/2015

Time:

School: Chicopee High School Lesson #: 1

Facilities: Fitness Room

Class Size: 18-20

Unit/Theme: Cardiovascular fitness circuit

Grade: 9-12

Generic Level: Control/ Utilization

Equipment: 1. Aerobic steps (9-10)

2. Plyometric ball (2)

3. Light Dumb-bells (8-10)

4. Pictures of exercises (10 different) 5. Assessments

Focus of Lesson: Cardiovascular fitness
Student Performance Objectives (SPO): (NASPE #___; MA CF #___ ; Task/Activity #3)
By the end of the lesson, students should be able to:
(P): Perform a cardiovascular circuit with ten different stations, visiting each station for one minute.
(SHAPE; MA CF 2.17)
(C): Identify how to find heart rate by finding their heart rate after performing each station, before
rotating to the next station. (SHAPE 2; MA CF 2.17)
(A): Respect the provided equipment used in all lesson activities by using it for its intended purpose.
(SHAPE 5; MA CF 2.26; Entire Lesson)
Teacher Performance Objectives During the lesson the teacher will:
-

Teachers will desist any off-task behavior from the students quickly and without losing flow of
the class.

Provide clear instructions and demonstrations while checking for student understanding.

Give specific skill related feedback to the students.

Pinpoint students who are being respectful to the rules of the instructor and their peers.

Special Considerations What are the safety concerns? What is unique about the students in this
class?
Stay within the boundaries given.
Stay within own person space.
Proper use of the equipment

References:
- Couturier, L., Chepko, S., & Holt/Hale, S. (2014). National standards &
grade-level outcomes for k-12 physical education.

TIM
E
1-2
min

30
sec

3-5
min

30
sec

3-5
min

SEQUENCE OF LESSON

ORGANIZATION

Introduction- The instructor

will share the following
information:
1. Name: Mr. Lynch
2. Focus of the day:
Cardiovascular fitness
circuit
3. Start and Stop Signals:
Start signal- music
starts. Stop signalmusic stops = stop,
look at teachers, and
put equipment at
feet.
4. Safety- Stay within the
cones. Be aware of
other groups nearby.

s
s

s
s

Transition- Students will

have 30 seconds to get into 5
equal lines facing the
instructor.
Instant ActivityThe students will go through a
series of dynamic stretches.
The stretches will be knee
hugs, quadricep pulls, walking
lunges, high knees, buttkicks, and the two sprints. All
exercises will be quickly
explained by the teacher and
demonstrated by either the
teacher or a student.
Transition- Students will
have 30 seconds to find a
partner who they work well
with and stand in the middle
of the circuit together.
Informing- First, the teacher
will explain to the students
how to find their Max heart
rate which roughly 220 - age.
Next, the teacher will explain

REFLECTION

to the class that after they

count the number of times
they feel their pulse in 10
seconds, that if they multiply
that number by 6 they will
find their beats per minute.
Last, the teacher will explain
to the class that the students
should aim to have their heart
rate within their target heart
rate zones. Target heart rate
zones are 60%-85% of their
max heart rate. However, it
should be stressed that these
numbers are not completely
accurate and that everyone is
different. The teacher will
then explain/demonstrate the
proper way to do each of the
ten exercises in the circuit
and what muscle or muscle
groups each exercise works
on:
1. Step ups- starting off of
the aerobic step, take
one step up onto the
step with your right
foot and bring your left
knee close to your
chest. Step down off of
the step. Repeat
starting with your left
foot and continuously
switch until it is time to
switch.
2. Jumping Jacks- Arms
come up over your
head and touch in the
middle while you jump
and spread your legs.
Then return to staring
position. Repeat until it
is time to switch.
3. Dips- Put your hands on
the box and your heals
on the ground so that
you are facing the

1T

10
5

sssssssss

6
8

middle of the circuit.

Sink your hips to the
ground until your arm
reach about a 45
degree angle, then
push back up into the
starting position.
Repeat until it is time
to switch.
4. Burpies- Start
standing with your
hands in the air. Jump
up, land, bend your
knees and put your
hands on the ground,
go down to a push-up
position, stand back up.
Repeat until it is time
to switch.
5. Box Jumps- Start on the
floor, jump up onto the
box with two feet then
step down.
6. Startle step ups- With
aerobic step between
your legs, step up onto
the step with your right
foot, then your left foot.
Next step down with
your right and down
with your left keeping
an Up, Up, Down,
Down pattern. Repeat
until it is time to
switch.
7. Plyometric ball
Crunches- Lay on the
ball so that your lower
back is touching the
ball and your feet are
planted firmly on the
ground. Keep your
hands off of your neck
and do a crunch so that
your shoulders are
above the top of the
ball. Repeat until it is

time to switch.
8. Mountain Climbers- In a
push-up position, bring
your right knee up to
your chest to start.
Kick your right leg back
and bring your left leg
up to your chest and
repeat this motion until
it is time to switch.
30
sec

20
min

9. Dumbbell Pushupsgrab one dumbbell in

each hand and get into
a push-up position with
your legs spread apart
for a wide base. Do one
pushup and then bring
the right dumbbell up
toward your chest and
then back down
followed by the left
dumbbell. Repeat
until it is time to
switch.

s2s
s1s
s4s
s10s
s5s

Transition- Students will

have 30 sec. to get to a
station that does not have
anyone at it yet.
Activity #1- Cardiovascular

s9s
s6s
s8s
s7s

10.Dumbbell LungesWhile standing, grab

one dumbbell in each
hand with your feet
together. Step out into
a lunge with your right
foot so that your knee
is as close to the
ground as it can be
without touching. Then
bring your right foot
back to the starting
position and repeat
that motion with your
left foot. Repeat until it
is time to switch.

s3s

Circuit
The students will be at a
station labeled 1-10. When
the music starts the students
will begin the exercise that
has been assigned to that
station. When the music
stops, the students will stop
the exercise that they are
doing and will move to the
station on their right. When
the music stops the students
will find their heart rate and
will wait for the teacher to say
start. When the teacher
says start the students will
count the number of beats
they feel in 10 seconds.
Then, they will multiply that
number by 6 and record their
beats per minute on their
assessment sheets. Each
station will last for one minute
and the students will do each
exercise twice.
T
30
sec

Station 1- Step Ups

s
s

Extension Up- Add another

step
Extension down- Take a step
away
Station 2- Jumping jacks

2-3

Station 3- Dips

min

Station 4- Burpies
Station 5- Box Jumps
Extension Up- Add another
step
Extension down- Take a step
away
Station 6- Startle step ups
Extension Up- Add another

s
s

step
Extension down- Take a step
away
Station 7- Plyometric Ball
crunches
Station 8- Mountain climbers
Station 9- Dumbbell push ups
Extension Up- Use a heavier
dumbbell
Extension down- Use a lighter
or no dumbbell
Station 10- Dumbbell lunges
Extension Up- Use a heavier
dumbbell
Extension down- Use a lighter
or no dumbbell
TransitionStudents will walk over and
put away any equipment at
their station and have a seat
at the meeting place for
closure.
Closure Why is cardiovascular
fitness so important?
How do we find our
Max HR? What about
our target HR zones?