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Blockplan Kbcomments
Blockplan Kbcomments
Equipment:
- 2 Frisbees
-20 cones
-12 pennies (same color)
-24 worksheets and pens
-Speaker and Itunes top 25 playlist
-10 cones
-10 task sheets
-24 worksheets and pens
-Speaker and soothing nature music
-24 yoga mats
-24 worksheets and pens
Facilities:
-Basketball courts
-One game court
-Two practice courts
-Turf football field used for every field sport
BLOCK PLAN
UNIT:Physical Fitness and Wellness
GRADE LEVEL(S):9-12
Day: 1
Day: 2
Day: 3
Focus:Cardiovascular
Endurance
Focus: Muscular
Endurance
Focus: Flexibility
- Ultimate Frisbee
-Definition of cardiovascular
Endurance
-How to calculate Heart rate and
why it is important
Equipment/Materials/Techn
ology:
Equipment/Materials/Techn
ology:
- 2 Frisbees
- Football field
-20 cones
-12 pennies (same color)
-24 worksheets and pens
-Basketball court
-Speaker and Itunes top 25
playlist
-10 cones
-10 task sheets
-24 worksheets and pens
Informing:
Purpose:
-Define cardiovascular
Informing:
Purpose:
endurance
-Define heart rate
-How to calculate target heart
rate
-Educate students how they can
improve their cardiovascular
endurance
Safety:
-1 whistle=start
-2 whistles=stop
-Stay inside boundaries at all
time during the game/class. Do
not push or play hard defense
Cardiovascular Endurance:
is the bodys ability to continue
exertion while getting energy
from the aerobic system used to
supply the body with energy.
Safety:
Muscular Endurance:
is the ability of a muscle or group
of muscles to sustain repeated
contractions against a resistance
-Yoga
-Definition of flexibility and why
flexibility to so important
-How to stretch properly
Equipment/Materials/Techn
ology:
-Basketball court
-Speaker and soothing nature
music
-24 yoga mats
-24 worksheets and pens
Informing:
Purpose:
-Educate students how to
increase flexibility through yoga.
Safety:
-Teacher will tell students when
to rotate from pose to pose
-Stay on yoga mat at all times
-Remember to always breath
during every pose
-Do not push yourself too hard, if
it hurts then stop
Flexibility:
Is the range of motion of your
joints and muscles. The ability
for your joints and muscles to
move freely.
Benefits:
-Decreases injuries, especially
for athletes
-Reduces muscle soreness
-Improves athletic performance
Increase/Improve
Cardiovascular Endurance:
-Walking, biking, running,
swimming, and aerobic activities
are all ways to improve your
endurance. When participating in
these activities you should
always start at a
low/slow/beginner level and work
your way up. Never start at a
high level of cardiovascular
endurance when it is your first
time doing it.
Benefits:
-Improves overall health
-Increases metabolism
-Helps weight control
-Disease control
-Boosts overall mood
Heart Rate:
-The amount the heart beats per
a minute
-Can vary for every person
-Place two fingers over side of
the neck or the wrist
-Hold for 15 seconds and
multiply the number by 4
Refining/Extending:
Passing:
-Hold frisbee with strong hand
-Place index finger on along
edge of frisbee
Benefits:
Refining/Extending:
Refining/Extending:
Sation 1: Planks (30 seconds)
Lie face down with forearms on
the floor and hands clasped.
Extend the legs behind the body
and rise up on the toes. Keeping
the back straight, tighten the
core and hold the position
Refining: Plank for ten seconds.
Break for 5 seconds. Repeat.
Extending: Tighten core as much
as possible for 5 seconds, then
do regular plank for 10 seconds.
Repeat.
Station 2: Push-ups (30
seconds)
With hands shoulder-width apart,
keep the feet flexed at hip
distance, and tighten the core.
Bend the elbows until the chest
reaches the ground, and then
push back up (make sure to
keep the elbows tucked close to
the body)
Refining: Push-ups with your
knees on the ground
Extending: Diamond Push-ups
Station 3: Sprinter Sit-ups (30
seconds)
Lie on your back with the legs
straight and arms by your side,
elbows bent at a 90-degree
angle. Now sit up, bringing the
left knee toward the right elbow.
Lower the body and repeat on
the other side.
Refining: Do regular sit-ups
Extending: Keep both feet off the
Child's Pose:
knees are open wide and the big
toes are touching with most of
the weight of the body on the
heels of the feet. The forehead
rests softly onto the efloor. The
arms extend to the front with the
fingers spread wide.
Bridge:
From a supine position, on your
back, the hips are pressed up
with the heels of the feet rooted
into the floor close to the sits
bones. The toes are actively
lifted and the pelvis tucked. The
thighs are parallel to the floor
and the fingers are interlaced
under the body with the ribcage
lifted and the heart open. The
back of the neck rests on the
floor.
Refining: Heals further from
body
Extending: Heels as close as
possible to your body
Balancing Cat:
extend one foot towards the
back, knee is straight, hips
squared to the floor. Slowly
extend the opposite arm
forward, keep the hand and
neck in line with the spine.
Refining: Just extend your arm
or your leg one at a time
Extending: Extend opposite
hand and foot
Front Corpse:
From a prone position with the
pelvis tucked under, the body is
relaxed and lying facedown onto
the floor. The forehead rests on
the floor with the arms by the
Learning Activities:
Warm Up: (5 minutes)
-Light jog around the football
field
-Student led stretch getting all
the major muscle groups
Cool down/closure:
(5 minutes)
-Student led stretching to cool
Assessment:
Students will have to complete an
exit slip at the end of class.
-Did you reach your target heartrate
during class? (yes I did during the
game)
-How can you increase your
heartrate to get it to your target heart
rate if you did not reach it during
class? (I can run more and try to get
into every play)
References:
-Target Heart Rates. (n.d.).
Retrieved February 21, 2016, from
http://www.heart.org/HEARTORG/H
ealthyLiving/PhysicalActivity/Fitness
Basics/Target-HeartRates_UCM_434341_Article.jsp#.Vs
nzsbpi7FI
-PE Central Cues View. (n.d.).
Retrieved February 21, 2016, from
http://www.pecentral.org/lessonideas
/cues/ViewCues.asp?ID=61
Learning Activities:
Warm Up: 7 minutes
-Students will lead the warm up
-They will touch on every major
muscle group
-Stretching dynamic and static
Circuit: 35 minutes
-30 seconds at each station
Learning Activities:
Warm Up: 5 minutes
Students will take 2 warm up
laps around the court and then
the teacher will lead the stretch.
Yoga: 40 minutes
-Students will make 4 rows of 6
on the court
-Teacher will demonstrate every
pose
-Students will do in and out of a
pose for 5 minutes at their own
pace.
Assessment:
Students will pick one pose to
talk about
-Why they liked it
-What it stretched
-Why is flexibility important
References:
-Yoga Pose: Upward Plank |
Pocket Yoga. (n.d.). Retrieved
February 21, 2016, from
http://www.pocketyoga.com/Pos
e/plank_upward
Assessment:
Students will choose 4 stations
from the circuit and write down
what major muscle was being
used and the key points for the
exercise. They will also have to
define muscular endurance.
References:
-50 Bodyweight Moves You Can
Do Anywhere. (n.d.). Retrieved
February 21, 2016, from
http://greatist.com/fitness/50bodyweight-exercises-you-cando-anywhere
-What Does Muscular
Endurance Mean, Anyway?
(n.d.). Retrieved February 21,
2016, from
http://sportsmedicine.about.com/
od/glossary/g/MuscleEndur_def.
htm