PPT on fitness activities and regimens for upper elementary & middle school aged students. Part 1.
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1. Instant Activity 1 Find a partner in your group and come up
with a secret handshake. If you cannot find a partner work in a
group of 3.
2. Advanced Fitness Lets get FITT!!!
3. Unit Target and Assessment Assessment Students will record
their fitness numbers at the end of the unit, compare them to their
baseline numbers, and then calculate the difference. Unit Target
Improving physical fitness comes through increasing FITT within
fitness routines.
4. How this unit will look Week 1 - Advanced Fitness Intro:
Being physically fit for a lifetime starts with knowing your
current and individual physical fitness. Week 2 - Circuit 1
Frequency: Muscular exercises should be performed 3X per week while
cardiorespiratory exercises should be performed 3-5X per week. Week
3 - Circuit 2 Individuality (Intensity): Each individual has
different body composition, or genes, and a different potential for
change. Week 4 - Circuit 3 Regularity (Time): Physical activity
must be performed on a regular basis to be effective. Week 5 -
Circuit 4 Specificity (Type): Targeting specific areas are
necessary improve physical fitness in that area. **Dont get too
stressed out, were only covering one concept a week.
5. Day 1 Target Being physically fit for a lifetime starts with
knowing your current and individual physical fitness.
6. Questions for thought? What is a baseline? Where you are
currently in terms of your own personal physical fitness. Why is it
important to know our baseline? If you know where you are it is
easier to get where you want to bewhich is physically fit. Why is
it important to improve our fitness? Disease Prevention, Stronger
Heart, Improved Mood and Sleep, More Energy, Better Test Scores the
reasons are LIMITLESS.
7. What youre looking at Name: _______________________________
Date: _______________ Partner Name: _________________________
Fitness Baseline Fitness End % Improved (Week 1) (Week 6) (Week 6)
A - Station 1. Long Jump (In.): B - Station 2. Squat (Sec.): C -
Station 3. Sit and Reach (In.): D - Station 4. Plank Position
(Sec.): E - Station 5. Trunk Lift (In.): (Optional) Station 6. Dips
(Reps): Day 1 Assessment: Why is knowing these numbers important
when trying to improve physical fitness? (Write on back) Total
Added % (S1 + S2 + S3 + S4 + S5 + S6) = ______________/ 6 =
______________ (To be done at end of unit)
8. Stations 1. When the music starts, you will have 2 minutes
at each station to test your baseline levels of each exercise. 2.
Your partner will write down your best performance at that station.
3. When the music stops, you will have 10 seconds to rotate
counterclockwise to the next station and get started right away
before the music starts again. 4. If you are asked to sit out a
station due to behavior, and/or poor choices, you will be required
to make-up that station during your recess at the instructors
convenience.
9. Assessment Write this on back of paper Why is knowing these
numbers important when trying to improve physical fitness? Next
Week - Frequency
10. Instant Activity 2 In pairs, have 1 person hold the plank
position for 15 seconds while the other person counts. Then switch.
Plank partner now counts, counter now planks. Do this a total of 3
times for a total of 45 seconds.
11. Day 2 Target: Frequency Muscular exercises should be
performed 3X per week while cardiorespiratory exercises should be
performed 3-5X per week.
12. Frequency Muscular Exercises should be performed 3X per
week. Why? Cardiorespiratory Exercises should be performed 3- 5X
per week. Why? Keeps muscular system at peak form. Avoids atrophy
the decrease in size or wasting away of a body part or tissue.
Continually pulls and strengthens bones. Keeps heart and lungs at
peak form and condition. Avoids Cardiac atrophy decrease in size
and power of heart muscle. Builds immune system which helps fight
illness "Use It or Lose It"
13. Circuit Training 2 Full Body Workout 1st Circuit Monday 20
Repetitions each of: 1. Jump Rope 2. Speed Walk 3. Line Jump 4.
Curl-Down Full Body Workout 2nd Circuit Wednesday 20 Repetitions
each of: 1. Jump Rope 2. Speed Walk 3. Line Jump 4. Curl-Down Full
Body Workout 2nd Circuit Friday 20 Repetitions each of: 1. Jump
Rope 2. Speed Walk 3. Line Jump 4. Curl-Down WARM-UP
14. Assessment Performance of Understanding Turn and Talk (2
minutes) Talk to your group member about a cardiovascular activity
you could do 3-5X a week. Turn and Talk (2 minutes) Talk to your
group member about a muscular strength and endurance activity you
could do 3X a week. Next Week Individuality Homework: Come up with
an activity that you think you might have difficulty doing because
of your body shape?
15. Instant Activity 3 Pick one of the following exercises as
an individual and do it 1. 10 Jumping Jacks 2. 5 Push-Ups 3. 5 Curl
Downs (Sit-Ups) Why did you pick the one that you did?
16. Day 3 Target: Individuality (Intensity) Each individual has
different body composition, or genes, and a different potential for
change.
17. Individuality Your fitness routine should be adapted to
your needs and goals, and especially YOUR physical body. That means
gender, general health, previous injuries or illnesses, motivation
to train, experience, and body type.
18. Last week We learned about Frequency. How you needed to
exercise 3X a week using different body parts to make sure you dont
atrophy (aka lose muscle mass) Today is all about
19. Body Type Endomorph Biggest concern should be the losing of
fat and adopting a lifestyle that keeps it off. You should lower
your calorie intake (but not try to starve yourself) and should eat
frequent but small meals. Strength training should be done to get a
better muscle to fat ratio and therefore improve metabolism.
Ectomorph: Should concentrate on gaining weight in the form of good
lean muscle tissue. Diet should be high in calories (good quality
food not junk). Aerobic activities, like running and biking, are
easier for you to do. Mesomorph: Has a naturally fit body with lots
of muscle theory. Strength training can be done more often than
would be good for an Ectomorph, but you must still be careful not
to overdo it. You need a variety of brief and different muscularly
challenging exercises.
20. Circuit Training 3 Cardio Workout Station A (Ecto) 30 Jump
Ropes 30 Seated Twisters 15 Second Rest and Repeat Leaders count
Boot Camp Station B (Meso) 10 Curl Downs 5 Diamond Push- Ups 10
Grasshoppers Repeat Resistance Bands Station C (Endo) 10 of each of
the following: Bicep Curls Deltoid Lift Repeat WARM-UP
21. Assessment Performance of Understanding Four Corners (10
minutes) Pick which activity (corner) you feel matches your body
type, go to that corner, sit down, and discuss with the others
there why you picked that corner. Be ready to share. Ectomorph
cardiorespiratory activities (trashcan) Mesomorph variety of
muscular activities (desk) Endomorph strength exercises (near calm
corner) I Dont Know (door) Next Week Regularity Homework: Come up
with an activity that you think you can do every week?
22. Instant Activity 4 In pairs, pick one of the following
activities as a group based on whether you think you could do them
every day and then do it. 1. 20 Jumping Jacks 2. 20 Second Plank
Hold 3. Swim 3 laps in the Pool
23. Day 4 Target: Regularity (Time) Physical activity must be
performed on a regular basis to be effective.
24. Regularity To achieve good results from your training, you
must exercise often. You should exercise each of the first four
fitness components at least three times a week. Infrequent exercise
can do more harm than good. Regularity is also important in
resting, sleeping, and following a healthy diet. PHYSICAL
FITNESS
26. Assessment Performance of Understanding On a post-it, give
3 exercises you could do on a regular basis. How many times a week
would you do these 3 exercises? Next Week Specificity Homework:
Come ready to discuss what part of your body is the strongest, what
is the weakest?
27. Instant Activity 4 In pairs, pick one of the following
activities as a group based on whether you think you could do them
every day and then do it. 1. 20 Jumping Jacks 2. 20 Second Plank
Hold 3. Swim 3 laps in the Pool
28. Day 4 Target: Regularity (Time) Physical activity must be
performed on a regular basis to be effective.
29. Regularity To achieve good results from your training, you
must exercise often. You should exercise each of the first four
fitness components at least three times a week. Infrequent exercise
can do more harm than good. Regularity is also important in
resting, sleeping, and following a healthy diet. PHYSICAL
FITNESS
31. Assessment Performance of Understanding On a post-it, give
3 exercises you could do on a regular basis. How many times a week
would you do these 3 exercises? Next Week Specificity Homework:
Come ready to discuss what part of your body is the strongest, what
is the weakest?
32. Instant Activity 5 Come up with an exercise that only
strengthens your Frontalis muscle and then do that exercise. Hint:
Its the muscle in your forehead.
33. Day 5 Target: Specificity (Type) Targeting a specific area
is necessary to improve physical fitness in that area.
34. Specificity Exercising certain body parts primarily
develops that body part. The Principle of Specificity implies that,
to become better at a particular exercise or skill, you must
perform that exercise or skill. A runner should train by running, a
swimmer by swimming, and a cyclist by cycling, Free throws, back
flips, and gran plis (ballet) work too. While it's helpful to have
a good fitness, if you want to be better at your sport, you need to
train specifically for that sport.
35. So what muscles are we hitting today? A. Abdominals B.
Deltoids C. Pectoralis (F/A) and Latissimus Dorsi (B/P) D. Triceps
(B/P) and Biceps (F/A) E. Quadriceps (F/A) and Hamstrings
(B/P)
37. Assessment Performance of Understanding Instructor will
hold up a muscle spot and students will put up a number which
corresponds to an exercise that would focus on that body part. 1. A
Med Ball 2. B Band Lifts 3. C Push-Ups 4. D Curls and Dips 5. E
Lunge Next Week Demo Day Homework: Come ready with an activity weve
done in the last 4 weeks that you feel you could continue to do
outside of school?
38. Instant Activity 6 Get in a group of three and sit down
together. If you cannot find a group of 3, just find a partner and
sit down together. QUIETLY
39. Day 6 Target: Demo Day Students will record their fitness
numbers at the end of the unit, compare them to their baseline
numbers, and then calculate the difference. .
40. How have you improved your fitness in the last 6 weeks?
Lets go all the way back
41. Lets calculate! Fitness Baseline Fitness End % Improved
(Week 1) (Week 6) (Week 6) A - Station 1. Long Jump (In.): B -
Station 2. Squat (Sec.): C - Station 3. Sit and Reach (In.): D -
Station 4. Plank Position (Sec.): E - Station 5. Trunk Lift (In.):
Total Added % (S1 + S2 + S3 + S4 + S5 + S6) = _______/ 6 = ________
ONCE FINISHED CALCULATIONS, EXCHANGE FOR A SELF-REFLECTION SHEET.
Beware! Only 2 minutes at each station.
42. Self-Reflection In 4-6 sentences describe how you used, or
could have used, the principles we learned over the last 4 weeks to
improve your personal fitness. Hint: The principles were Frequency,
Individuality, Regularity, and Specificity.
43. Lets review the last 5 weeks FROM THE TOP!!!
44. Day 1 Target Being physically fit for a lifetime starts
with knowing your current and individual physical fitness.
45. Day 2 Target: Frequency Muscular exercises should be
performed 3X per week while cardiorespiratory exercises should be
performed 3-5X per week.
46. Day 3 Target: Individuality (Intensity) Each individual has
different body composition, or genes, and a different potential for
change.
47. Day 5 Target: Specificity (Type) Targeting specific areas
are necessary improve physical fitness in that area.
48. Day 4 Target: Regularity (Time) Physical activity must be
performed on a regular basis to be effective.