|
Name of Activity / Task: The Twelve Ways to Fitness Concept being Taught: Components of fitness (cardiovascular endurance, muscular endurance, flexibility and muscular strength) Purpose of Activity: To have students work on their cardiovascular and muscular endurance in a fun and motivational way. This activity can be used during the fitness portion of any physical education lesson. Suggested Grade Level: 6-8 Materials Needed: A large open space that safely accommodates a particular class size, music, CD/Tape player Description of the Activity This is an add-on fitness activity using 12
student leaders. Have your students get into groups of twelve (or a large
group could be used as well with the twelve student leaders in front of the
group calling out the exercise they are assigned). Explain to the students that you are going
to have them work on some fitness exercises and it works very much like the
Christmas song "The Twelve Days of Christmas" where the
students add on and perform the next number of exercises. All of the students
will do the exercises together. For example, all do 4 sit-ups together, then
they do 3 push ups, etc. The following is an example complete with
suggested fitness exercises. You are welcome to choose the exercises that you
are partial to. 1.
Push-up (first student leader does)
2. Sit-ups (second leader adds on and then repeats #1) 3.
Coffee-grinders (extend one arm on
the ground supporting the body weight while walking the feet 360 degrees
around the arm. Students can alternate arms when needed. In this example,
students perform 3 coffee-grinders each time it comes up then do 2 sit-ups)
(third leader adds on then repeat #2, #1) 4. Crab kicks (fourth leader adds on then repeat #3, #2, #1) 5. Golden rest (This is a rest period where students get a break
between exercises by walking slowly around the area chanting "one golden
rest, two golden rests, three golden rests, four golden rests, five golden
rests". After they complete the fifth golden rest, as suggested by this
example, they perform 4 crab kicks. (fifth leader adds on then repeat #4, #3,
#2, #1) 6. Leaping
leaps (sixth leader adds on then
repeat #5, #4, #3, #2, #1) 7. Jumping
jacks (seventh leader adds on then
repeat #6, #5, #4, #3, #2, #1) 8. Forward
lunges (eighth leader adds on then
repeat #7, #6, #5, #4, #3, #2, #1) 9. Carioca (or
grapevine/crossover) steps
(students move sideways with arms held out and parallel to the ground using a
crossover step in front and a return step, a crossover step in back, and
finally another step (this is considered one complete carioca step). (ninth
leader adds on then repeat #8, #7, #6, #5, #4, #3, #2, #1) 10. Skipping
skips (tenth leader adds on then
repeat #9, #8, #7, #6, #5, #4 #3, #2, #1) 11. Rooster hops (Simply hopping on one foot. Students can alternate
legs if needed.) (eleventh leader adds on then repeat #10, #9, #8, #7, #6,
#5, #4, #3, #2, #1) 12. Running
steps/stairs (last student leader
adds on then repeat #11, #10, #9, #8, #7, #6, #5, #4, #3, #2, #1) Assessment Ideas: Have students choose the exercise to do
(may want to have a large list available for them to look at) After activity is over have students write
down the exercises and have them write which fitness component each exercise
was stressing or was most closely related to. Have them turn this in so you
can check for understanding. If a big class you may want to post the exercises on a poster board for those in the back. |
|
Name of Activity / Task: Interval Workout Concept being Taught: Cardiovascular Fitness and Muscular Endurance Purpose of Activity: To learn how interval training works by having students perform activities that involve alternating short bursts of high intensity with lower intensity activities. Suggested Grade Level: 9-12 Materials Needed: To learn how interval training works by having students perform activities that involve alternating short bursts of high intensity with lower intensity activities. Description of the Activity After warming up your class adequately
(move them first to get muscles warm, then lead through appropriate
exercise), lead your students through the interval workout. The number of
seconds for each activity may be varied depending on the fitness level of the
group. After students complete the activity make a task card for them so they
can work with a partner of similar fitness level and work independently. This
will help develop student self responsibility. The workout proceeds as
follows: 1.
Sprint 30 seconds, Walk briskly 60 secs. to recover Variations: If you have some students who are injured or who are unable to do some of these due to previous injuries you may consider having a station for jump roping. |
Name of Activity / Task: Fitness Race Track
Concept being Taught: Cardiovascular endurance
Purpose of Activity: To teach proper exercise techniques and to increase cardiovascular endurance
Suggested Grade Level: 6th and Up
Materials Needed: Large open area that can be made into a square measuring approximately 40 X 40 feet, Cones to be placed in the corners of the square, Signs that have a list of 7-10 different exercises, that will be attached to the cones, high energy music.
Description of the Activity
Have each student get a partner and go to one
of the corners of the square where the exercises are listed. (Limit the number
of groups per corner, i.e. no more than 4 groups per corner.) The students need
to decide which one will be the runnner and which will be the exerciser.
Have all students take their resting heart
rate and record that. Then have them estimate and record what they think their
heart rate will be when they are done with the activity.
When the music starts (or on the teachers signal) the student who chose running will run around the square while their partner does the first exercise on the list. When the runner gets back to the corner in which he/she started he/she does the first exercise on the list and the partner that was doing the exercise will run around the square. When the second runner gets back to his corner he does the second exercise on the list and the other partner runs, etc. Continue until all exercises on the list have been completed by each partner. After the partners have completed the tasks have them students take their heart rate again and record it. See if they were close to their estimation at the beginning of the activity. Have the students walk around inside the square until their classmates have finished the activity. This is a good time for them to stretch their warmed up muscles on the inside of the track
Variations:
Make sure that the students doing the exercises
are completely inside of the square and the runners run around the outside of
the square.
If inside make sure runners aren't running
too close to walls and outside equipment on the ground.
Possible Station Activities
You do not need to do all of these. Choose
4-5.
Name of Activity / Task: Pushin' Through The Maze
Concept being Taught: Cooperation and muscular endurance
Purpose of Activity:
· Psychomotor:
Develop cardiovascular endurance and muscular strength
· Cognitive:
Enhance problem solving and negotiation skills
· Affective:
Use positive interactions to encourage and support efforts directed at collective
mat pushing
Suggested Grade Level: 4th and Up
Materials Needed: One to three folded tumbling mats per group of three students, cones to mark the pathway borders
Description of the Activity
Students in groups of three/four attempt to
push one to three stacked tumbling mats through various pathways in a
predetermined time and course. The pathways should include curved as well as
straight lines and use narrow and wide borders.
The pushing position is with the head up,
hands on the long edge of the mat, and knees off the ground while pushing.