Nick Ambrogio

Ambrogio High School

Physical Fitness/Wellness Block Plan Assigment
PHED 239 - Module 4: High School
Dr. Mangano
Springfield College
11/19/14

Facilities
1 Pool
1 Exercise Room

Equipment
12 Water Polo balls
6 Water Polo nets
8 Ellipticals
8 Treadmills
8 Stationary bikes
30 Pairs of dumbells
12 Flat benches
2 Seated benches

Unit Outcomes
SWBAT demonstrate activities that promote cardiovascular endurance, muscular
endurance, and muscular strength through water sports, exercise machines and free
weights by the end of the unit
SWBAT develop an attitude that will encourage the students to participate in fitness
activities throughout a lifespan
SWBAT understand the difference between these three fitness components and be
able to name activities that correlate with each component through a cognitive
success opportunity given at the end of the unit

BLOCK PLAN
UNIT: Fitness/Wellness
GRADE LEVEL(S): 9-12
Day____1______

Day_____2_____

Day____3______

Focus:
Muscular Endurance in
Water Sports

Focus:
Cardiovascular
exercises using

Focus:
Muscular Strength
using free weights

stationary running

Equipment/Materials/Technol
Equipment/Materials/Tec
machines
ogy:
hnology:
12 Water Polo Balls
Equipment/Materials/Te Dumbells - (30 pairs
6 Water Polo Goals
varied weights)
chnology:
Pens and Journal
12 floor benches
8 ellipticals
2 seated benches
8 stationary bikes
Pens and Journals
8 treadmills
Informing:
Pens and Paper

Explain Safety Concerns

of Water Sports
No running around pool
No horsing around in
pool
No diving in shallow end
Explain the benefits of
Muscular Endurance
Gets heart rate up
Muscle Hypertrophy
Explain How Muscular
Endurance differs from
Muscular Strength
Strength is determined
by a 1RM where
endurance is over a
period of time

Informing:
Review the
Informing:

importance of
Explain importance

spotting
of stretching
before working out Safety

Explain benefits of
Prevent Injuries

MS
Get blood flowing
Muscle Hypertrophy
Explain benefits of

Lifting in everyday
cardiovascular

life
exercise

Talk amount how we

Works the heart
use MS in our
Decreases resting
everyday lives
heart rate

Lifting heavy objects

Explain different
(boxes, etc.)
types of activities
Spotter
that involve CE
Stand behind
Running
Refining/Extending:
person exercising
Cycling
Playing a game of keep
Keep hands
Check Heart rate
away. Can only stay in
underneath
Use Carotid or
the same spot for >5
weight/in
Radial artery. Count
seconds
between weight
amount of pulses
quick lateral
and body
felt for 10 seconds.
movement
Guide body/arms
Multiply by 6. Do
firm passes to target
through proper
before and after
Throw to partner on
motion plane
Max HR
the move
220 - Age
Refining/Extending:
EXT - can only stay in

same spot for >10

seconds
Three person weave.
Throw to student
who you did not
receive ball from
After throw go
behind and to the
outside of that
student
Firm throws to
partners
EXT - Students must
complete every pass
without bouncing
ball in pool or must
start again
4 v 4 game plus goalie must have four passes
before a shot on goal
and all player must
swim to attacking half
before shot is made
more ball around
quickly between
teammates
each teammate
slowly make way
towards goal after
each pass
keep moving around
to get open
EXT - need to have at
least 2 cross pool
passes

Refining/Extending:
Using the elliptical
- will be going to 10
mins, must reach
60% of Max HR
run/jog/power
walk with same
motion as you
would regularly
run
keep hands of
machine for
safety
Head up
Stand tall
EXT - must get
HR up to 70%
Max
Using the bike - will
be going to 10
mins, must get HR
up to 60% Max
dont hunch
over bike
keep chest up
pedal at
comfortable
constant speed
EXT - must get
HR up to 70%
Max
Using the treadmill will be going to 10
mins, must get HR up
to 60% Max
Stand tall

Dumbell Bench Press

Muscle Group
Pectorals
Lay flat of bench
Arch back
start hands on
sides of chest
push up and
together
Incline bench press
Muscle Group
Pectorals
Lay flat of bench
Arch back
start hands on
sides of chest
push up and
together
Shoulder Press
Muscle Group
Deltoids
Stand Upright
Start hand of
sides of shoulders
Push up and
overhead
Come back down
slowly
Tricep Extension
Muscle Group
Tricep
Sit upright in a
chair
Bring hands
slowly behind

Learning Activities:
Warm up - 2 mins
one lap down and
back in the pool
Informing - 5 mins
water safety,
benefits of ME,
difference ME and
MS

land on balls of
feet
Keep
comfortable
steady speed
EXT - must get
HR up to 70%
Max

Learning Activities:
Keep away - 8 mins Warm up - 4 mins
split in 6 groups 2 v 2
Touch toes
Three person weave - 5
Reach to sides
mins - split in 2 groups,
all fours quad
4 in each line
stretch
Small Sided Game - 27
Chin to floor
mins - 5 - 5 min games,
stretch
rotate after each
Informing - 4 mins
importance of
Closure - 3 mins
stretching,
benefits of CE,
activities
Assessment:
involving CE
Verbal - Each student
must give 2 examples of Take HR
First Station - (Either
ME activities before
bike, elliptical,
they leave class
treadmill) - 10 mins
Take HR - rotate
`rest for 4 mins
Second Station (Either bike, elliptical,
References:
treadmill) - 10 mins
http://www.eteamz.co
Take HR - rotate
m/waterpolo/instructio
rest for 4 mins
n/tips/
Third Station - (Either

head
Push hands back
up and overhead
Bicep Curl
Muscle Group
Bicep
Stand up right
bend arm at
elbow and bring
to chest
bring arm slowly
down and back to
side
Alternate hands
Squats
Muscle Group
Glutes
Hamstrings
Hold one dumbell
in front of you
Start standing up
Arch back
Bend knees to
that thigh are
parallel to ground
Keep feet
pointing forward
Lunges
Muscle Group
Quads
Hold one dumbell
in front of you
extend one foot
out in front of
other
Bend knees so

bike, elliptical,
treadmill) - 10 mins
Take HR
rest 4 mins
Take HR
Closure - 4 mins

that front quad is

about parallel to
ground
back knee should
almost touch
ground
Crunches
Muscle Groups
Abdominals
lay flat on ground
Assessment:
with knees bent
Exit Slip - write
up
down the benefits
Hold one dumbell
of CVE that we
in front of chest
explained earlier in
bring chest to
class
knees
come slowly back
down till back is
References:
on the ground
http://www.livestr
ong.com/article/14
EXT - Either increase
0562-elliptical-vsweight or decrease
treadmill-vs-bike/
weight depending on
how comfortable
student is
Each exercise should
consist of three sets of
five repetition, partners
should switch positions
of spotter after each
set
Learning Activities:
Warm up - 5 mins
run laps around

gym from 3 mins

Stretching
Informing - 7 mins
Explain
importance of
spotter, benefits
of MS, everyday
lives MS
Go over safety
with each
exercise
Exercise Time - 35
mins
Closure

Assessment:
Students will write
down results and
explain which
exercise they would
had the most
difficulty performing
References:
http://www.bodybu
ilding.com/fun/rudy
6.htm

References
Water Polo Tips and Drills. E Teamz, 18 Nov, 2014.

http://www.eteamz.com/waterpolo/instruction/tips/
Elliptical vs. Treadmill vs. Bike. Livestrong.com, 18 Nov, 2014

http://www.livestrong.com/article/140562-elliptical-vs-treadmill-vs-bike/
Sielman, Rudy, Total Body Training. Bodybuilding.com, 18 Nov, 2014

http://www.bodybuilding.com/fun/rudy6.htm