Unit Plan Pilates, Yoga, and Aerobic Dance Level of …ncate.pages.tcnj.edu/files/2012/10/KBunitplan.pdf · Videos of skills and activities prior to lesson e. ... Lesson Plan 2. Mats

Unit Plan – Pilates, Yoga, and Aerobic Dance

Level of Sport: Beginner Pilates, Yoga, and Aerobic Dance

Grade Level: 9th

Number of Students: 28

Part One

Introduction

Today people are becoming more aware of the importance that physical fitness plays

in leading a happy and healthy life. Yet, physical fitness is becoming more challenging to

attain. Our bodies have suffered in the last century due to our increasingly less active

lifestyles. Therefore, society has been trying to correct this problem with various ways to

exercise rather than the traditional running, walking, and bicycling. These methods

include Pilates, Yoga and Aerobic Dance.

According to Joseph H. Pilates, founder of Pilates, “the problem is that people

believe happiness can be attained without that regular disciplined effort required to render

out bodies fully mobile, strong and enduring, our bloodstreams pure, and our mind

streams continuously refreshed.” The Pilates Method of Body Conditioning rebuilds this

natural balance. Anyone can use this system whether it is the young, the old, the injured,

professional athletes, dancers, etc… A lot of famous celebrities use the Pilates System to

stay in shape like, Leonardo DiCaprio, Jessica Lang, Uma Thurman, Bill Murray, Kristi

Yamaguchi, Madonna, NBA player Steve Smith, Glenn Close, Julia Roberts, and many

more. The exercises stimulate the circulatory system, oxygenate the blood, help with

lymphatic drainage (a major component of the immune system) and release endorphins,

which are responsible for making you feel good. Pilates helps the immune system by

giving it a boost, which provides great resistance against disease and illness as well.

Therefore, Pilates is a great exercising method that can be utilized all through out your

lifetime.

Yoga is one of the oldest forms of healing therapy. It was originated in India

about five thousand years ago to increase the body’s energy supply, while providing self

improvement to attain a person’s fullest potential of fitness. This form of exercise is

becoming well known in the United States and is seen more and more in health and

wellness centers. Although Yoga is offered in public institutions, it can also be done in

the comfort of one’s own home. Many physicians consider Yoga to help a person who is

battling an illness. The body and mind are influenced by Yoga because the postures and

breathing, which deal with the body, affect the mind as well. Just about anyone can take

part in Yoga and this is why it has many healing and relaxation effects. All types of

people, ranging from being physically fit, to obese, to someone with digestive

complications, can all benefit from taking part in Yoga activities.

Aerobic Dance will not only improve your physical and mental image for a short

period of time, but for years to come. The word aerobic and dance tend to scare people

because they view it as a strenuous dance class, when aerobic really means “the use of

oxygen,” which is basically any exercise that gets your heart rate up and uses increased

oxygen levels. Aerobic Dance is defined as “choreographed jogging”, “running to music”

or “exercising to rhythm” and not really dance. Anyone can do Aerobic Dance, young,

old, fat, thin, male, or female. It can help combat many health problems and improve

statistics like, “the average American young man has a middle-aged body, and he cannot

run a city block, or climb a flight of stairs without becoming out of breath.” Statistics like

these have really caused a push in methods like Pilates, Yoga, and Aerobic Dance to try

and make our futures long-lasting and healthy.

Today, Pilates, Yoga and Aerobic Dance are being used worldwide by dance

companies, theater groups, students at performing arts schools and universities,

professional sports teams, celebrities, spa clients, fitness instructors at health clubs and

gyms and the general public. They are all great forms of exercise that everyone can

benefit from and enjoy. Most importantly, Pilates, Yoga and Aerobic Dance improve

mental and physical fitness for a life time.

Terminal Objective

Students will have the knowledge and skills to appropriately participate in Pilates, Yoga,

and Aerobic Dance and value their lifelong benefits.

Unit Goals

Psychomotor Domain (30%)

NASPE Standards 1 and 2

NJ Core Curriculum Standards 2.5 and 2.6

Performs all skills with competency and proficiency

Performs within the target heart rate

Performs with proper posture, balance, and body position

Cognitive Domain (40%)

NASPE Standard 2

NJ Core Curriculum Standard 2.2

Knows and implements positions/balance/guidelines/equipment/safety

Understands the importance of proper posture, balance, and body position

Social Domain (10%)

NASPE Standard 5

NJ Core Curriculum 2.2

Behaves appropriately

Displays proper etiquette

Cooperates with the teacher and professional instructor

Affective (20%)

NASPE Standards 4 and 6

NJ Core Curriculum 2.2

Values the importance of Pilates, Yoga, and Aerobic Dance for a healthy lifestyle

Differing Abilities and Differentiated Instruction

All skill levels will be accommodated according to their proficiency. A student who is

highly skilled will be challenged and students who are lesser skilled will be given

modifications for the task. Our main goal is for all students to feel confident and become

efficient in Pilates, Yoga, and Aerobic Dance.

1. ESL

a. Describe and demonstrate everything

b. Make sure ESL student is in front when learning new skills/during

activities

c. Posters/pictures of Yoga, Pilates and Aerobic Dance poses including

translations

d. Videos of skills and activities prior to lesson

e. Handouts to take home for review

f. Partner ESL student with a familiar classmate

g. An aid is available in class to translate for ESL student

2. Morbidly obese

a. Motivate and encourage

b. Provide simple poses first

c. Increase exercise slowly to prevent discouragement

d. Partner obese student with a helpful classmate

e. All movements are categorized in segments, for example in Yoga all

sitting poses will be completed before the standing poses are introduced

f. Morbidly obese student will be situated so he/she is near the wall to assist

them in getting off the floor

Part Two

Pilates Skills

A. Mat

1. The Neck Roll #1

2. Neck Pull #1

3. The Hundred #1

4. The Roll-up #1

5. Spine Stretch Forward #1

6. The Saw #1

7. Criss Cross #1

8. Leg Circles #2

9. Single Leg Stretch #2

10. Single Straight Leg Stretch #2

11. Double Leg Stretch #2

12. Double Straight Leg Stretch #2

13. Single Leg Kicks #2

14. Side Kicks #2

15. Side Kick Series: Up and Down #2

16. Side Kick Series: Small Circles #2

17. Teaser 1 #3

18. Teaser 2 #3

19. Open Leg Rocker #3

B. The Wall

1. The Roll Down #3

2. Sitting on the Chair #3

C. Hula Hoop

1. Standing/Arms #3

D. One Wall Springs

1. Rolling Back #3

2. Chest Expansion #3

3. Squat #3

E. Two Wall Springs

1. Walking #4

2. Beats #4

3. Rond de Jambe #4

4. Leg Circles #4

5. Bicycle #4

6. Boxing #4

7. Shaving the Head #4

8. The Hug #4

Part Three

Guidelines

A. Concentration #1-6

B. Self control #1-6

C. Strength from center of body #1-6

D. Keep movement fluid #1-6

E. Precise movements #1-6

F. Efficient Breathing #1-6

Equipment

1. Lesson Plan

2. Mats (28)

2. Hula Hoop (28)

3. Television

4. Video

5. Exer-bands (28)

6. Checklists (28)

Fitness

A. FITT

1. Frequency – 6 days

2. Intensity-

i. Full-range of motion/point of mild discomfort (flexibility)

ii. 3 sets of 10 repetitions (muscular strength and muscular

endurance)

iii. Hold pose for 3 seconds (balance)

3. Time – 30 minutes daily

4. Type – Muscular strength, muscular endurance, flexibility, and balance

Part Four

Strategies

A. Relaxation #1-6

B. Powerhouse #1-6

C. Navel to spine #1-6

D. Spine to mat #1-6

E. Avoid hypertension #1-6

F. Squeezing the buttock #1-6

G. Rolling down the vertebrae #1, 3-6

H. Posture #1-6

Part Five

Skills, Drills, and Activities

A. Practice skills individually with a self checklist #1-2

B. Practice skills with a partner where he/she provides feedback #3-4

Part Six

Additional Activities

1. Stations

2. Video

3. Professional Instructor

Part Two

Skills – Yoga

A. Sitting Poses

1. Corpse Pose #7

2. Wind Relieving Pose #7

3. Forward Bend Pose #7

4. Hand-Foot-Big Toe Pose #7

5. Fish Pose #7

6. Locust Pose #7

7. Restrained Angle Pose #7

8. Lotus #7

9. Adept Pose #7

10. Lion Pose #7

11. Child Pose #8

12. Cobra Pose #8

13. Camel Pose #8

14. Cow face Pose #8

15. Half Spinal Twist #8

16. Hero Pose #8

17. Plow Pose #8

18. Shooting Bow Pose #8

19. Wheel Variation Pose #8

20. Wheel Pose #8

B. Standing Poses

1. Mountain Pose #9

2. Triangle Bow Pose #9

3. Turned Side Angle Pose #9

4. Half Moon Pose #9

5. Salutation Pose #9

6. Tree Pose #9

7. Eagle Pose #10

8. One Legged Pose #10

9. King of the Dance #10

10. Shoulder Stand Pose #10

11. Headstand Pose #10

12. Scorpion Pose #10

Part Three

Guidelines

1. Concentrate #7-12

2. Uninterrupted time #7-12

3. Smooth transitions between positions #7-12

4. Body position #7-12

5. Breath properly #7-12

A. Always breathe through nose

B. Keep head balanced straight on neck

C. Make a steam like sound with breath

D. Stop breathing exercise when you feel dizzy

E. Wax earplugs will help you concentrate

6. Keep mind focused and quiet #7-12

7. Asan Point #7-12

A. Completely motionless

B. Silence

C. Clear mind

Equipment

1. Lesson Plan

2. Mats (28)

3. Checklists (28)

4. Television

5. Video

Fitness

A. FITT


2. Intensity

i. Full-range of motion/point of mild discomfort (flexibility)

ii. 3 sets of 10 repetitions (muscular strength and muscular

endurance)

iii. Holds position for 3 seconds (balance)


4. Type - Muscular strength, muscular endurance, flexibility, and balance

Part Four

Strategies

A. Rest Poses #7-12

1. Standing Rest

2. Baby Pose

3. Corpse Pose

B. Breathing #7-12

1. Complete Breath

2. Alternate Nostril Breath

3. The Cooling Breath

4. Soft Bellows Breath

5. The Rising Breath

C. Relaxation #7-12

Part Five




Part Six

Additional Activities

1. Stations

2. Video


Part Two

Skills - Aerobic Dance

1. Bicycle #13

2. Straddle Jump #13

3. Jumping Jack #13

4. Squat #13

5. Reach #13

6. Jog Circle #13

7. Hop #13

8. Step Close #14

9. Two Step #14

10. Rock #14

11. Slide #14

12. Pony #14

13. Step Kick #14

14. Swing #14

15. Hands to Floor #15

16. Walk Out/Walk Back #15

17. Knee Lift #15

18. Double Knee #15

19. Chain #15

20. Floor Sweep #15

21. Trunk Circle #15

22. Half-Knee Bend #16

23. Twist #16

24. Crazy Kick #16

25. Lunge #16

26. Push Up #16

27. Reverse Push Up #16

Part Three

Guidelines

1. Concentrate #13-20

2. Self control #13-20

3. Keep movement fluid #13-20

4. Know your limit/point of discomfort #13-20

5. Spacing #13-20

Equipment

1. Lesson Plan

2. Platforms (28)

3. Assessment Handouts (28)

4. Checklists (28)

5. Television

6. Video

Fitness

A. FITT


2. Intensity

i. Reach target heart rate (60-80%) (Cardio respiratory endurance)

ii. Full-range of motion/point of mild discomfort (flexibility)

iii. 3 sets of 10 repetitions (muscular strength and muscular

endurance)

iv. Transitions are smooth (balance)


4. Type - Muscular strength, muscular endurance, flexibility, balance, and

cardio respiratory endurance

B. Develops stronger heart muscle

C. Reduces blood pressure during exercise and at rest

D. Reduces heart rate during exercise and at rest

E. Lowers blood cholesterol

F. Aids in circulation of blood

Strategies

A. Avoid exercise that places pressure at the ankles #13-20

B. Avoid exercise that brings the calf and back of the thigh together #13-20

C. Avoid exercise that places lateral pressure on the knee #13-20

D. Avoid hyperextension of the knee #13-20

E. Keep knees bent to avoid stress on posterior ligaments #13-20

F. Avoid twisting in the forward bent position #13-20

G. Avoid movements that force the spinal column out of alignment #13-20

Part Five




Part Six

Additional Activities 1. Video


3. Student Instructed Dance

References

Christensen, Alice, 1997, “New Yoga Challenge”

Gallagher, Sean P. and Romana Krysanowska, 1999, “The Pilates Method of

Body Conditioning”

Lagerwerff, Ellen B. and Karen A. Perlroth, 1973, “Mensendieck Your Posture

and Your Pains”

Jacobson, Phyllis, 1989, “Aerobic Dance”

Santosha Shop. “Yoga Postures Step By Step.” http://www.santosha.com/asanas/

Sawyer, Phyllis and Pat Thornton, 1981, “Aerobic Dancing a Step at a Time”

http://www.santosha.com/asanas/

Monday Tuesday Wednesday Thursday Friday

1 - Pilates

Introduction:

Guidelines and

Strategies

Skill: Mat #1-7

Strategies:

Relaxation,

Powerhouse,

Naval to Spine,

Spine to Mat,

Avoid

Hyperextension

, Squeeze the

Buttock,

Rolling Down

the Vertebrae,

Posture

Assessment:

Self Checklist

2 - Pilates

Introduction:

Review

Skill: Mat #8-

16

Strategies:

Relaxation,

Powerhouse,

Naval to Spine,

Spine to Mat,

Avoid

Hyperextension

, Squeeze the

Buttock,

Posture

Assessment:

Self Checklist

3 - Pilates

Introduction:

Review

Skill: Mat #17-

19, Wall #1-2,

Hula Hoop #1,

One Wall

Spring #1-3

Strategies:

Relaxation,

Powerhouse,

Naval to Spine,

Spine to Mat,

Avoid

Hyperextension

, Squeeze the

Buttock,

Rolling Down

the Vertebrae,

Posture

Assessment:

Peer Evaluation

4 - Pilates

Introduction:

Review

Skill: Two Wall

Springs #1-8

Strategies:

Relaxation,

Powerhouse,

Naval to Spine,

Spine to Mat,

Avoid

Hyperextension

, Squeeze the

Buttock,

Rolling Down

the Vertebrae,

Posture

Assessment:

Peer Checklist

5 - Pilates

Introduction:

Review

Additional

Activity:

Stations

Strategies:

Relaxation,

Powerhouse,

Naval to Spine,

Spine to Mat,

Avoid

Hyperextension

, Squeeze the

Buttock,

Rolling Down

the Vertebrae,

Posture

Assessment:

Teacher

Evaluation

using a Rating

Scale

6 - Pilates

Introduction:

Additional

Activities:

Interact with

video and

perform skills

with Pilates

professional

instructor

Strategies:

Relaxation,

Powerhouse,

Naval to Spine,

Spine to Mat,

Avoid

Hyperextension

, Squeeze the

Buttock,

Rolling Down

the Vertebrae,

Posture

7 - Yoga

Introduction:

Guidelines and

Strategies

Skill: Sitting

Poses #1-10

Strategies: Rest

Poses,

Breathing,

Relaxation

Assessment:

Self Checklist

8 - Yoga

Introduction:

Review

Skill: Sitting

Poses #11-20

Strategies: Rest

Poses,

Breathing,

Relaxation

Assessment:

Self Checklist

9 - Yoga

Introduction:

Review

Skill: Standing

Poses #1-6

Strategies: Rest

Poses,

Breathing,

Relaxation

Assessment:

Peer Evaluation

10 - Yoga

Introduction:

Review

Skill: Standing

Poses #7-12

Strategies: Rest

Poses,

Breathing,

Relaxation

Assessment:

Peer Checklist

Assessment:

Focus Holistic

Rating Scale

11 - Yoga

Introduction:

Review

Additional

Activity:

Stations

Strategies: Rest

Poses,

Breathing,

Relaxation

Assessment:

Teacher

Evaluation

using a Rating

Scale

12 - Yoga

Introduction:

Additional

Activities:

Interact with

video and

perform skills

with yoga

professional

instructor

Strategies: Rest

Poses,

Breathing,

Relaxation

Assessment:

Focused

Holistic Rating

Scale

13 – Aerobic

Dance

Introduction:

Guidelines and

Strategies

Skill: #1-7

Strategies: All

7 Strategies

Assessment:

Assessment

Handout

14 – Aerobic

Dance

Introduction:

Review

Skill: #8-14

Strategies: All

7 Strategies

Assessment:

Self Checklist

15 – Aerobic

Dance

Introduction:

Review

Skill: #15-21

Strategies: All

7 Strategies

Assessment:

Peer Evaluation

16 – Aerobic

Dance

Introduction:

Review

Skill: #22-27

Strategies: All

7 Strategies

Assessment:

Peer Checklist

17 – Aerobic

Dance

Introduction:

Review

Additional

Activities:

Interact with

video and

perform skills

with aerobic

dance instructor

Strategies: All

7 Strategies

Assessment:

Teacher

Evaluation

using a Rating

Scale

18 – Aerobic

Dance

Introduction:

Additional

Activity:

Groups of four

will have to

come up with

an aerobic

dance routine

that includes

ten dance skills.

Each routine

will last

approximately

4-5 minute

long.

Strategies: All

7 Strategies

Assessment:

Teacher

Checklist

19 – Aerobic

Dance

Introduction:

Additional

Activity:

Students will

teach their

aerobic dance

routine to their

peers

Strategies: All

7 Strategies

Assessment:

Focused

Holistic Rating

Scale

20 – Aerobic

Dance

Introduction:

Additional

Activity:

Students will

teach their

aerobic dance

routine to their

peers

Strategies: All

7 Strategies

Assessment:

Focused

Holistic Rating

Scale

Physical Education Lesson Plan

Name: Kendra Boyd and Jacqui Calabrese Date: 10/16/07

Grade: 9 # of students: 28

Activity (Unit): Pilates Lesson: Mat Exercises

Rationale: Pilates gives the body a total fitness workout including muscular strength,

muscular endurance, balance and flexibility.

National Standard(s): Standard 1, 4, and 6

NJ Core Curriculum Content Standards: 2.5 and 2.6

I. Performance Objectives

A. Psychomotor- At the end of the lesson students will be able to demonstrate

proper technique for 9 Pilates stretches while performing them on a mat,

and being assessed by the completion of a self checklist.

B. Affective- At the end of the lesson students will appreciate the importance

of Pilates and the life long benefits it provides.

II. Materials

A. Lesson Plan

B. Mats (28)

C. Checklists (28)

D. Pens (28)

III. Differentiated Instruction/Diverse Students

1. ESL

A. Describe and demonstrate everything

B. Make sure ESL student is in front when learning new

skills/during activities

C. Posters/pictures of Yoga, Pilates and Aerobic Dance poses

including translations

D. Videos of skills and activities prior to lesson

E. Handouts to take home for review

F. Partner ESL student with a familiar classmate

G. An aid is available in class to translate for ESL student

2. Morbidly obese

A. Motivate and encourage

B. Provide simple poses first

C. Increase exercise slowly to prevent discouragement

D. Partner obese student with a helpful classmate

E. All movements are categorized in segments, for example in

Yoga all sitting poses will be completed before the standing

poses are introduced

F. Morbidly obese student will be situated so he/she is near the

wall to assist them in getting off the floor

IV. Procedure

A. Dressing 5 M

B. Roll Call 2 M

C. New Skill- 9 Pilates Stretches on Mat

1. Introduction- Review 3 I

Transition: Girls will be called on first to get a mat and spread out in good

personal/general space. Boys will follow on command. 30 secs M

D. Explanation and Demonstration of Skill(10 Pilates stretches) 18 I/A

1. Leg Circles

2. Single Leg Stretch

3. Single Straight Leg Stretch

4. Double Leg Stretch

5. Double Straight Leg Stretch

6. Single Leg Kicks

7. Side-kicks

8. Side Kick Series: Up and Down

9. Side Kick Series: Small Circles

ii. Activity- Practice each move individually while utilizing the self

check list. 10 A

iii. Safety: Personal/general space

Transition: All of the boys put mats away first and line up on line to leave and review.

Girls will follow. 30 secs M

iv. Student Assessment/Evaluation

1. Domain- psychomotor

2. When performing assessment- in individual and applied

situations

3. How performing assessment- self checklist

v. Closure- Return self checklists to teacher, review lesson, and

introduce upcoming lesson 2 M/I

V. References- Gallagher, Sean P. and Romana Krysanowska, 1999, “The Pilates Method

of Body Conditioning”

Pilates Review

Leg Circles- lie flat on back, bring leg upright forming a 90

degree angle, keep both hips on mat, and circle legs.

Single Leg Stretch- lie on back, pull right leg toward you while

inhaling, switch legs while exhaling.

Single Leg Straight Stretch- lie flat on back, lift one leg into the

air and take hold of that leg’s ankle with both hands, switch legs (scissor-like).

Double Leg Stretch- lie flat with both legs bent into your chest,

keep chin to chest, inhale slowly, reach overhead-extend legs out about 30-60 degrees

simultaneously, exhale while circling arms around and drawing legs back into chest

again.

Double Straight Leg Stretch- lie on back, hands behind head

with shoulders off the ground, pull knees into chest, extend both legs straight up into air,

inhale as you lower your legs as far as you can while maintaining a flat back, exhale and

return legs back to 90 degree angle.

Single Leg Kicks- lie on stomach, bend arms and place elbows

under your shoulders, lift your abdominals, kick right heel while the other leg remains

straight, then switch legs.

Side Kicks- lie on side, bend your arm and support your

leg, lift top leg to hip height, inhale slowly, swing leg forward as far up as possible,

exhale, then swing leg backward reaching as far back as possible.

Side Kick Series: Up and Down- lie on side propped up

by elbow, lift top leg straight up to side and inhale, resisting with the inside of the upper

thigh press the leg down while exhaling.

Side Kick Series: Small Circles- same position as up and

down, lift leg to hip, perform small circles as if you were drawing them with your toes.

Self Checklist

Name: _________________________________

Period: _________________________________

Date: __________________________________

Please mark an “X” under YES if you are able to perform the Pilates stretches or mark an

“X” under NO if you are unable to perform the stretches.

YES NO

Leg Circles

Single Leg Stretch

Single Straight Leg Stretch

Double Leg Stretch

Double Straight Leg Stretch

Single Leg Kicks

Side-Kicks

Side Kick Series: Up and Down

Side Kick Series: Small Circles

Comments:

If you put an “X” in the NO section briefly explain what you need to improve on in order

to master the specific stretch.




Activity (Unit): Yoga Lesson: Standing Poses

Rationale: Yoga utilizes the mind and body in a way that gives the body a total fitness

workout including muscular strength, muscular endurance, balance and flexibility.

National Standard(s): Standard 1 and 5

NJ Core Curriculum Content Standards: 2.2, 2.5, and 2.6


A. Psychomotor- At the end of the lesson students will be able to demonstrate

proper technique for 6 standing Yoga poses on a mat, and being assessed

through peer evaluation.

B. Social- At the end of the lesson students will be able to cooperate with

their partner and provide appropriate feedback to him/her.

II. Materials

A. Lesson Plan

B. Mats (28)

C. Checklists (28)


1. ESL










2. Morbidly obese






Yoga all sitting poses will be completed before the standing poses

are introduced



IV. Procedure

A. Dressing 5 M

B. Roll Call 2 M

C. New Skill- 6 Standing Yoga Poses

1. Introduction- Review 3 I

Transition: Girls will be called on first to get a mat and spread out in good

personal/general space. Boys will follow on command. 30 secs M

D. Explanation and Demonstration of Skill (6 Standing Yoga Poses) 12 I/A

1. Mountain Pose

2. Triangle Bow Pose

3. Turned Side Angle Pose

4. Half Moon Pose

5. Salutation Pose

6. Tree Pose

Transition: Students will find a partner and move into their personal space. 30 secs M

ii. Activity- Practice each move with a partner while evaluating each

other’s form. 15 A


Transition: All of the boys put mats away first and line up on line to leave and review.

Girls will follow. 30 secs M


1. Domain- psychomotor

2. When performing assessment- with a partner

3. How performing assessment- peer evaluation

v. Closure- Review lesson, share feedback, and introduce upcoming

lesson 2 M/I

V. References

1. Christensen, Alice, 1997, “New Yoga Challenge”

2. Lagerwerff, Ellen B. and Karen A. Perlroth, 1973, “Mensendieck Your Posture

and Your Pains”

3. Santosha Shop. “Yoga Postures Step By Step.” http://www.santosha.com/asanas/

http://www.santosha.com/asanas/

Yoga Review

Mountain Pose- Stand with both feet touching from the heel to the

big toe, keeping the back straight and the arms pressed slightly against the sides with

palms facing inward. Slightly tighten or flex the muscles in the knees, thighs, stomach

and buttocks maintaining a firm posture. Balance your weight evenly on both feet.

3Inhale through the nostrils and lift the buttocks off the legs arching the back and

thrusting the abdomen forward and tilt the head as far back as possible.

Triangle Bow Pose- Stand with the feet together and the arms by

your sides. Separate the feet slightly further than shoulder distance apart. Inhale and raise

both arms straight out from the shoulders parallel to the floor with the palms facing

down. Exhale slowly while turning the torso to the left, bend at the waist and bring the

right hand down to the left ankle. The palm of the right hand is placed along the outside

of the left ankle. The left arm should be extended upward. Both legs and arms are kept

straight without bending the knees and elbows. Turn the head upward to the left and gaze

up at the fingertips of the left hand. Inhale and return to a standing position with the arms

outstretched. Hold this position for the duration of the exhaled breath then repeat on

opposite side.

Turned Side Angle Pose- Stand with the feet together and the

arms by your sides. Inhale and spread your legs apart slightly further than shoulder

distance. Stretch your arms straight out from the shoulders parallel to the floor with your

palms facing down. Exhale slowly and turn your right foot toward the right 90 degrees.

Bend your right knee about 90 degrees. Place the palm of your left hand flat on the floor

next to the outside of your right foot. Rest the right elbow on the outside of the right

knee. Stretch the right arm over your head, parallel with the floor, with the inside of the

elbow resting on the ear. Repeat using the other side of the body.

Half Moon Pose- Stand with both feet touching from the heel to

the big toe, keeping the back straight and the arms pressed slightly against the sides with

palms facing inward. Bring the hands together at the chest with palms lightly pressed

against each other. Inhale and raise the arms straight up keeping the palms pressed lightly

together. Arch your body backwards keeping your arms alongside your neck and head,

tilt the head backward and hold. Keep your knees straight while holding posture. Slowly

return to starting position.

Salutation Pose- Begin by sitting back on your heels and placing your knees, legs and

feet together. Kneel up on your knees until your back, buttocks and thighs are aligned.

Extend your left foot forward bending your left knee at about a 90 degree angle. Place the

palms of your hands together at the heart. Raise your arms straight up keeping the palms

together while bending the head backward and looking up. Slowly bend backward

stretching the arms backward and straightening out the right leg. Hold this position for as

long as comfortable while breathing gently through the nostrils. Return to starting

position then reverse the posture by alternating legs.

Tree Pose- Stand with the feet together and the arms by your sides.

Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as

high up the inside of the left thigh as possible. Balancing on the left foot, raise both arms

over the head keeping the elbows unbent and joining the palms together. Repeat using on

other leg.

Self Checklist

Name: _________________________________

Period: _________________________________

Date: __________________________________

Please mark an “X” under “Yes” if you are able to perform the Yoga positions or mark an

“X” under “No” if you are unable to perform the positions.

Comments:

If you put an “X” in the “No” section briefly explain what you need to improve on in

order to master the specific stretch.

Yes No

Mountain Pose

Triangle Bow Pose

Turned Side Angle Pose

Half Moon Pose

Salutation Pose

Tree Pose




Activity (Unit): Aerobic Dance Lesson: 7 Aerobic Dance Moves

Rationale: Aerobic Dance gives the body a total fitness workout including cardio

respiratory endurance, muscular strength, muscular endurance, balance and flexibility.

National Standard(s): Standard 1 and 2



A. Cognitive – At the end of the lesson, students will be able to identify 7

Aerobic Dance moves by matching the move with the corresponding name

for the move.

B. Psychomotor- At the end of the lesson, students will be able to

demonstrate proper technique for 7 Aerobic Dance moves.

II. Materials

A. Lesson Plan

B. Assessment Handouts (28)

C. Pens (28)


1. ESL










2. Morbidly obese










IV. Procedure

A. Dressing 5 M

B. Roll Call 2 M

C. New Skill- 7 Aerobic Dance Moves

1. Introduction- Guidelines and Strategies 5 I

Transition: On cue, students will move into their own personal space. 30 secs M

D. Explanation and Demonstration of Skill(7 Aerobic Dance Moves) 15 I/A

1. Bicycle

2. Straddle Jump

3. Jumping Jack

4. Squat

5. Reach

6. Jog Circle

7. Hop

ii. Activity- Practice each move individually while utilizing the self

assessment handout. 8 A


Transition: Students will return checklist and gather in center of gymnasium for review.

30 secs M


1. Domain- Cognitive

2. When performing assessment- in individual situations

3. How performing assessment- self assessment handout

v. Closure- Return self assessments to teacher, review lesson, and

introduce upcoming lesson 4 M/I

V. References

1. Sawyer, Phyllis and Pat Thornton, 1981, “Aerobic Dancing a Step at a Time”

2. Jacobson, Phyllis, 1989, “Aerobic Dance”

Aerobic Dance - Matching

Name: _______________________

Period: _______________________

Date: ________________________

Write the letter of the explanation that matches with the corresponding dance move.

1. Bicycle ______

2. Straddle Jump ______

3. Jumping Jack ______

4. Squat ______

5. Reach ______

6. Jog Circle ______

7. Hop ______

A. Stand with legs together.

Jump to land with legs in

a straddle position. Jump

back to starting position.

B. With legs in straddle

position, lower body

toward the floor. Be sure

to keep your back straight

and heels on the floor.

Return to straddle

position.

C. Stand on one foot. Leave

the floor and return

landing in the same place.

Hops can be done on

either the left or right

foot.

D. Sit on floor with your

upper body leaning back,

resting on bent arms.

Legs are extended while

moving in a circular

motion, similar to that of

riding a bike.

E. Start with legs together

and arms at side. Jump to

straddle position, as arms

move upward and touch

overhead. Jump back to

starting position, with

arms returning to side of

body.

F. Start with arms down at

side and in front of body.

Swing arms together up

and toward the right or

left until both are

reaching straight. Turn

body slightly toward the

right or left with a swinging motion.

G. Jog while turning in a

small circle.




Activity (Unit): Pilates Lesson: Interacting with video and

Pilates professional instructor

Rationale: Pilates gives the body a total fitness workout including muscular strength,

muscular endurance, balance and flexibility.




A. Affective – At the end of the lesson, students will be able to appreciate

and value the benefits of a Pilates, and be assessed by a focused holistic

rating scale.

B. Psychomotor- At the end of the lesson, students will be able to perform an

entire workout, with the help of a video and Pilates professional instructor.

II. Materials

A. Lesson Plan

B. Television

C. Video

D. Pilates Professional Instructor

E. Mats (28)

F. Focused Holistic Rating Scale (28)


1. ESL










2. Morbidly obese










IV. Procedure

A. Dressing 5 M

B. Roll Call 2 M

Transition – On cue, students will get into their own personal space, in respect to the

television. 30 secs M

C. Additional Activity 30 A

1. Students will interact with Pilates video.

Transition – On cue, students will face the Pilates professional instructor and be in their

own personal space. 30 secs M

2. Students will perform with the guidance of a Pilates professional

instructor.

Transition – On cue, students will gather in center of gymnasium for closure.

i. Safety: Personal/general space

ii. Student Assessment/Evaluation

1. Domain- Affective

2. When performing assessment- in applied situations

3. How performing assessment- focused holistic rating scale

iii. Closure- Review lesson and introduce upcoming lesson 2 M/I

V. References

Gallagher, Sean P. and Romana Krysanowska, 1999, “The Pilates Method of Body

Conditioning”

Focused Holistic Assessment

* 8 points= A

7 points= A-

6 points= B

5 points= B-

4 points= C

3 points= C-

2 points= D

1 point= D-

0 points= F

Class/Period: Date: 10/22/07

Unit/Activity:

Pilates

<60% of the time

= 0 points

60-79% of the time

= 1 point

80-100% of the time

= 2 points

Application of Skill:

Performs Pilates

poses efficiently

Application of

Guidelines and

Strategies:

Understands and

implements

Personal

Responsibility:

Values the life long

benefits of Pilates

Social

Responsibility:

Cooperates well

teacher, classmates,

and instructor

Total Score:




Activity (Unit): Aerobic Dance Lesson: Aerobic Dance Routines

Rationale: Aerobic Dance gives the body a total fitness workout including cardio

respiratory endurance, muscular strength, muscular endurance, balance and flexibility.




A. Social – At the end of the lesson, students will be able to work as a group

to coordinate an Aerobic Dance routine to teach to the class, while being

evaluated by the teacher through a focused holistic rating scale.

B. Psychomotor- At the end of the lesson, students will be able to perform

Aerobic Dance routine, taught by their peers

II. Materials

A. Lesson Plan

B. Platforms (28)

C. Focused Holistic Rating Scale (28)


1. ESL










2. Morbidly obese










IV. Procedure

A. Dressing 5 M

B. Roll Call 2 M

Transition – On cue, students will get into their own personal space, in respect to the

group of students who are teaching the Aerobic Dance routine. 30 secs M

C. Additional Activity 30 A

1. Students will perform an Aerobic Dance routine for their classmates

to learn and follow. Each group will need to include ten dance skills

into their 3 minute long routine.

Transition – On cue, students will gather in center of gymnasium for closure.

i. Safety: Personal/general space

ii. Student Assessment/Evaluation

1. Domain- Social

2. When performing assessment- in applied situations

3. How performing assessment- focused holistic rating scale

iii. Closure- Review lesson and conclude unit 2 M/I

V. References

1. Sawyer, Phyllis and Pat Thornton, 1981, “Aerobic Dancing a Step at a Time”

2. Jacobson, Phyllis, 1989, “Aerobic Dance”

Focused Holistic Assessment

* 8 points= A

7 points= A-

6 points= B

5 points= B-

4 points= C

3 points= C-

2 points= D

1 point= D-

0 Points= F

Class/Period: Date: 10/31/07

Unit/Activity:

Aerobic Dance

<60% of the time

= 0 points

60-79% of the time

= 1 point

80-100% of the time

= 2 points

Application of Skill:

Performs Aerobic

Dance moves

efficiently

Application of

Guidelines and

Strategies:

Understands and

implements

Personal

Responsibility:

Values the life long

benefits of Aerobic

Dance

Social

Responsibility:

Cooperates well

classmates

Total Score:

# Question

Instruction:

Physical Education Written Unit Rubric

Total Points: 60 points

1.

ORGANIZATION & PRESENTATION

0 pts - Minimal fulfillment of requirements, sparse curricular material, poor

presentation, many errors (>7).

1 pts - Adequate fulfillment of almost all requirements; Presentation problems, > 4

errors.

2 pts - All requirements thoughtfully fulfilled. A few errors or presentation

problems.

3 pts - Presents unit/content in an exemplary/ organized fashion, no

grammar/spelling errors.

2.

OVERVIEW/RATIONALEINTRODUCTION

0 pts - Superficial overview; poor rationale: lack of connection to life/standards.

1 pts - Partially adequate overview. Rationale not entirely convincing: some

connection in presentation.

2 pts - Solid overview and rationale; A number of connections demonstrated in

representation.

3 pts - Well thought out and thoroughly convincing overview and rationale:

Potential for connections to life/standards maximized; Overview of content including

background info, fun facts & connection to culture, race, gender, society.

3.

UNIT GOALS/TERMINAL OBJECTIVE

0 pts - Unit goals and essential lack depth. All domains not appropriately

addressed, not related to standards/age appropriate. % not provided, missing

components.

4 pts - Unit goals clear but not as deep or rigorous as possible. Missing

components.

8 pts - Clearly states UGs, high standards for learning, all domains attempted but

not completely correct; Standards attempted but off mark.

12 pts - Clearly stated, thought provoking, challenging, age/grade appropriate,

standards based. All domains addressed, % provided. All info thoroughly provided,

connection between unit & terminal. Created for maximal learning.

4.

DIFFERENTIATED INSTRUCTION/ABILITIES

0 pts - Not addressed.

1 pts - Addressed but with minimal thought to the disability and teaching

modifications.

2 pts - Addressed several appropriate teaching modifications indicated.

3 pts - Specified disabilities are thoroughly identified and a spectrum of

appropriate teaching modifications indicated.

5.

CONTENT/ACTIVITIES:

SKILLS & SUB-SKILL ANALYSIS RULES/GUIDELINES/STRATEGIES SKILLS/DRILLS/ACTIVITIES & GAMES

0 pts - Insufficient; Missing several key content for comprehensive unit

participating; Missing, key skills/subskills, fitness related information, rules, drills,

games.

6 pts - Demonstrated limited understanding of the topic; Information inaccurate, or

not appropriate for students, not reflective of standards; Inappropriate teaching

practices.

12 pts - Demonstrated solid understanding of the topic; Proficiency in content.

Most all information provided in a clear, fashion.

18 pts - Demonstrated mastery of content; Content appropriate for age, time,

facilities, etc.; List all necessary skills/fitness components, provides a clear breakdown

of skills to participate in the sport/activity(ies); Indicated ALL

Rules/Guidelines/Strategies; Skills/Drills/Games appropriate for unit (and meet

appropriate teaching practices) and revolve around the standards.

6.

CONTENT/ACTIVITIES

0 pts - Content/activities not identified or haphazardly constructed; Unclear,

inaccurate progression.

2 pts - Most content/ activities not identified and/or tied to block plan; Number

difficult to locate, or inaccurate; Unclear presentation of when content is taught and

incorrect progression.

4 pts - Most content activities identifies directly ties to block plan; Numbers easy

to locate; Clear presentation of when content is taught and shows good progression.

6 pts - All content/activities identified directly tied to block plan; Numbers

provided and easy to locate; Clear presentation of when content is taught and shows

good progression.

7.

BLOCK PLAN FORMAT/CULMINATION OF ACTIVITIES

0 pts - Missing major components; Number of days not used ineffectively; All vital

information not provided.

2 pts - Missing minor components for several days (3-5); Use the time (most days)

effectively: no wasted days (free days, tournament play, skills testing, etc).

4 pts - Missing minor components for a couple of days (2); Use the time (all days)

effectively: no wasted days (free days, tournament play, skills testing, etc).

6 pts - Block format expertly created; Included # days; All blocks provided for

each day: skill(s), rules/guidelines/strategy, game (modified), assess/eval type; Use the

time (all days) effectively: no wasted days (free days, tournament play, skills testing,

etc).

8. LESSON PLANS CREATE 3 SEQUENTIAL LPS

0 pts - LPs not developmental; All LPs did not have different objectives; All

objectives did not match with unit goals; <60 on grading criteria.

3 pts - 2 of 3 LPs were Developmental; All LPs did not have different objectives;

Most objectives did not match with unit goals; 60-74 on grading criteria.

6 pts - Developmental LPs; All LPs had different objectives; Most objectives

match with unit goals; 75-89 on grading criteria.

9 pts - Developmental LPs; All LPs had different objectives; All objectives match

with unit goals; 90 or above on grading criteria.

Documents

Unit Plan Pilates, Yoga, and Aerobic Dance Level of …ncate.pages.tcnj.edu/files/2012/10/KBunitplan.pdf · Videos of skills and activities prior to lesson e. ... Lesson Plan 2. Mats