Jack Weinberger

Weinberger High School: Home of the Eagles

Physical Fitness/Wellness Block Plan Assignment
PHED 239-Module 4
High School, Dr. Manago
Springfield College, 2/19/16

What is Available at Weinberger High School for Fitness/Wellness?

1. Two (2) racks of dumbbells ranging from 2.5 lbs to 110 lbs.
2. Six (6) cardio machines
a. Two (2) Flat Treadmills
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b. Two (2) Rowing Ergs

c. One (1) Woodway Curve treadmill
d. One (1) Stairmaster
3. One (1) Bench
4. One (1) Squat rack
5. Five (5) flat bars for squatting, benching, etc.
6. Thirty (30) Yoga Mats
7. (30+) Therabands, (10) stretch masters, (28) foam rollers, (5) Stick
Rollers
8. Twenty (20) Jump Ropes
9. Thirty (30) Heart rate monitors
10. Twenty (20) 80g Frisbees
11. Fifteen (15) adjustable snow shoes
12. Two (2) stand up paddle boards
Where Can I Improve my fitness/Wellness at Weinberger High School?
Eagle Gym- Weinberger High has a two court gymnasium with
12 basketball hoops.
Eagle Fields- Weinberger High has a baseball field, softball field,
turf soccer/football field, and a ski jump.
Eagle Den- Weinberger High has a fully functional workout gym.
It has surround sound speakers with an aux cord. It is filled with
weights, equipment, and machines for any kind of workout. There is
also a large side mirror room of open floor space. The entire front wall
is mirrored for dance, yoga, and much much more!

Physical Fitness/Wellness Unit Outcomes

1. Students will know the difference between muscular
endurance and muscular strength and at least one example of
each (S3.H9.L1, 2.21)

2. Students will know the difference between pilates and

yoga and how both can be used as stress coping method
(S3.H14.L1, 2.21)
3. Students will understand what cardiovascular endurance
is and at least three ways to improve it (S1.H1.L1,2.20)
4. Students will understand the importance of physical
fitness/wellness . (S3.H1.L1, 2.25)
5. Students will be able to find their target heart rates and
how to find their heart rate with and without equipment
(S3.H10.L2, 2.19)
6. Students will be able to perform multiple different kinds
of exercises to improve muscular endurance and flexibility:
(S3.H9.L1, 2.20)
7. Students will know how to be safe in a weight room and
proper etiquette when others are sharing gym space (S4.H5.L1,
2.26)
BLOCK PLAN
UNIT: Physical fitness/wellness
GRADE LEVEL(S)
Day 1
Focus:

Day 2
Focus:
Explain the
difference between
muscular endurance and
muscular strength
Circuit training

Equipment/Materials/Technology:

9-12

Day 3
Focus:
Understand the
difference between
pilates and yoga
Increase
flexibility and
understand why it is
important

(10+)
Dumbbells or kettlebells Equipment/Materials/Technology:
W
(24+) yoga mats
eights should
Relaxing music
vary anywhere
(hard copy)
from 5-30 ibs
Task cards
(4+) Jump
Informing:
Boxes of varying sizes
Purpose of this
(24+) Foam
lesson is to have

Understanding
heart rate, target heart
rate, max heart rate,
resting heart rate, and
how to find one's heart
rates
Work on
cardiovascular
endurance through a
game.
Equipment/Materials/Technology:

Soccer or
football field
(25) Heart rate
monitors

Rollers
Task cards
Speaker
Clean workout
music (hard copy)
Informing:
Purpose of this
lesson is to have
students work on many
different types of
muscular endurance
exercises by completing
a circuit style workout.
Teacher will
review safety
S
tudents will stay
in their own
personal space
E
quipment is to
be placed on the
ground, not
dropped.
Start and Stop
signals
M
usic starts
M
usic stops
Teacher will
explain the difference
between muscular
strength and muscular
endurance. Muscular
endurance is focusing on
the ability to withstand
physical exercise for a
longer period of time
(high rep, low weight),
where muscular strength
is focused on the ability
to perform heavier
physical activity for a
shorter amount of time
(high weight, low rep).
Teacher will
explain why working on
muscular endurance is
beneficial: allow the

students be exposed to
(3) iPads
both the benefits of both
(15+) frisbees
yoga and pilates.
(10+) Cones
Teacher will
Outdoor speaker
review safety
Clean music
S
(hard copy)
tay in your own Informing:
personal space
Purpose of this
S
lesson is to have
tudents will only
students work on
hold a pose if it
improving their
does not hurt
cardiovascular
(avoid over
endurance and increase
stretching)
their heart rates.
Start and Stop
Teacher will
signals
review safety
M
S
usic starts
tudents will run
M
with their heads
usic stops
up at all times
Teacher will
S
explain the difference
tudents will only
between yoga and
throw a frisbee
pilates. Yogas main
to a receiver that
focus is on flexibility
is looking
and broad muscle
directly at them.
groups where pilates
Start and Stop
main focus is on
signals
strength, muscle toning,
W
body control, flexibility,
histle
and overall core
Teacher will
strength. Teacher will
explain what
explain how the
cardiovascular
combination of the two
endurance is: the ability
can lead to a relaxing,
of the heart, lungs, and
yet effective workout.
blood vessels to deliver
Teacher will
oxygen to the bodies
explain how being
tissues. Teacher will
flexible and having a
then review what target
strong core will
heart rate is (65-75%),
eliminate many injuries
and methods to find
that can occur during the
heart rate (monitors,
day or sport
pulse on wrist, pulse on
performances.
neck) .
Teacher will
Teacher will
demonstrate the
explain the benefits to
breathing technique that
improving
will be used for the
cardiovascular
whole lesson. In through
endurance and raising
the nose, out through the
ones heart rate. Teacher

body to work less hard

to perform the same task
next time. For example,
it is hard to do 50
burpees the first time.
But after a week of
doing it everyday, you
bodies muscular
endurance will increase.
This makes it easier to
perform and allows you
to continue training (75
burpees, 100 burpees,
etc.).
Teacher will
then demonstrate each
muscular endurance
exercise for each station:
low weight hammer
curls, box jumps off two
feet, planks, lunges with
body weight or
resistance, tricep dips
off bench/box, burpees,
wall sits, squats with
body weight or
resistance, shoulder lifts,
and ski jumps.
Refining/Extending
Station 1-Hammer Curls:
Students will work biceps at this
station. Muscle endurance
training calls for low weight,
high repetitions. Hammer curls
are arm curls with the dumbbells
in a vertical position. Students
should keep a straight back and
have their arms straighten all the
way down before curling their
arms all the way to a flexed
position.
Skill cues:
-Elbow by your side
- Back straight
- All the way down, all the
way up

mouth.
will discuss the health
Refining/Extending
benefits, prevention of
TASK 1- Downward Dog
heart disease, and
increase in energy due to
Students will lay flat on their
working less hard to
stomachs. They will then tuck
perform tasks.
their toes and push their hips up
Teacher will
into the air. The goal is to have
then re-explain the rules
the legs straight and the arms
of ultimate frisbee (it
straight, almost making a
was a unit at the
beginning of the school
triangle with the hips being the
year). Teacher will tell
top. Teacher will discuss
the students they will be
breathing during the stretch (in
wearing heart rate
through nose, out through
monitors. He will also
mouth). This stretches the hip
let them know their
flexors and allows for a much
grade for the day is
bigger range of motion during
based off if they reach
their target heart rate
sport and activity.
(65-75%). Teacher will
Skill Cues:
also inform the students
F
that the person that gets
lat hands, flat
their heart rate the
feet
highest and the person in
P
the target heart rate zone
ush hips up
for the longest, get to
Extension Up:
together decide the
Students will increase
activity for next class.
the distance between
Refining/Extending
Skill Cues
hands and feet.
S
Extension
tep with
Down: Students will
opposition
bend their knees and
A
then straighten only to
rm back
where they can feel a
F
stretch.
ollow through
TASK 2- Crunch Series
towards target
Extensions Up:
Students will lay on the mat with
T
their knees bent and feet on the
eams
must
pass
floor. They will drop their knees
to every person
down to one side. They will then
on the team
proceed to crunch their oblique
before a
into their hip bone. Teacher will
touchdown can
lead the class together in doing
be completed
Extensions Up:
these crunches slowly and in
Two frisbees will be
unison. Once they do 25 they
used to increase play
will switch to the other side.
and heart rates.

Station 2- Box Jumps off Two

Feet: Students will work their
legs at this station. They will
swing their arms from a
stationary position to initiate a
jump onto a box. Students will
have the opportunity to pick a
box with an appropriate height
for their ability. Students will
focus on exploding up and
landing on the box they will then
step down and repeat. Jumps
should be as quickly as possible
to work on muscle endurance.
Skill Cues:
- Swing arms up
- Jump off two feet
- Land on two feet
Station 3- Planks
Students will work on their core
at this station. Students will hold
the plank position the whole
time at the station if they can. If
not, they will go for as long as
they can. Students will focus on
keeping their back straight and
their core tightened.
Skill Cues:
- Core tight
- Back straight
Station 4- Lunges w/ body
weight or dumbbells
Students will work on legs at the
station. Students will perform
lunges at this station. They will
have the choice to hold
dumbbells in each hand to add
resists or perform the lunges
using only their body weight.
Lunges are performed in a split
stance. The back legs knee
reaches towards the ground as

Skill Cues

ibs to Hip
C
lose the gap
Extension Up:
Students will hold at the
top position for two
seconds before going
down.
Extension
Down: Students will do
as many as they can and
then rest before
continuing.
Extension
Down: Students can
straighten their legs out
to make it easier.
Task 3- Childs Pose
Students will go on all fours and
press their hips and weight
backwards towards their heels.
Their neck and head will be
facing down. Students will press
back as far as they can. This will
stretch their lower back and
shoulders.
Skill Cues:
A
rms out
C
hin tucked
P
ush hips back
Extension Up:
Students will spread
their legs further apart
so their upper body can
travel further back.
Extension
Down: Students will go
back as far as they can.
Task 4- Double Leg Stretch
This is an awesome pilate and

Extension
Down: Touchdown lines
will be brought 5 yards
closer to each other to
make the field smaller
and throws shorter.
Learning Activities:
Students will
begin the class by
putting on their assigned
heart rate monitor. They
will check any of the
three iPads to make sure
their heart rate monitor
is on and working.
Student will then be
going through a student
lead warm up. Each
student will lead either a
static or dynamic stretch
for a count of 12
seconds. Students will
then do one lap around
the entire field to get the
blood flowing into their
legs. After the warm up
jog, they will check the
pre-determined team
sheet and separate into
their assigned teams.
Each team is also
assigned a pinnie color.
Teams are split into six
teams of four. Teams
will each grab one
frisbee along with their
pinnies and find their
own personal space to
warm up throwing the
frisbee. After two
minutes of warming up,
three games will being.
The field is split into
thirds and teams will
play from sideline to
sideline. Each game will
be eight minutes. There
will be a two minute
break between games.
The class will be run

the front leg stays stationary.

They will perform ten reps on
each leg before switching. Once
10 reps has been performed on
each leg, they will start again on
the first leg.
Skill Cues:
- Knee to the
ground
- Chest up

yoga mix. Students will lift their

king of the court style.
Winning teams move
arms and legs in the air making a
towards the top court,
V. Students will slide their
and losing teams move
arms up their legs as far as they
towards the third court.
can. This is an ab workout and
A total of 3 games will
leg stretch at the same time.
be played.
Skill Cues:
Students will get
A
a chance to check their
heart rate stats after the
bs locked
final game. If they are
S
satisfied with their
lide arms
numbers, they can have
Extension Up:
Station 5- Tricep Dips Off
three minutes to get a
Students will go down,
Bench/Box
drink of water and allow
not letting their arms or
Students will work triceps at this
their heart rate to slow
feet touch between
station. Students will perform
before the class cool
every repetition.
down. If a student wants
body weight dips with their

Extension
to increase their
hands up on a bench or box.
Down:
Students
will
numbers or compete for
They will dip their bodies down
highest heart rate or
hold
the
V
position
as
until their arms are at a 90 angle
most time in target zone,
long as they can.
and then push themselves back
they have three minutes
Task 5- Rag Doll
up.
to perform any
Students will stand straight up
Skill Cues:
cardiovascular activity
with
their
feet
together.
Students
they want. Teacher will
- Elbows at 90
will take a deep breath in and
give suggestions like:
then
breath
out
while
stretching
(backwards runnings,
Station 6- Burpees
line to line sprints, and a
down
towards
their
toes.
This
Students will work their whole
good old fashioned
will stretch their lumbar spine,
body and cardio at this station.
game of tag)
Burpees consist of push ups and hamstrings, and calves.
Cool Down:
Skill Cues
vertical jumps. Students will
Students will follow the
B
teacher as he leads
start in the pushup position,
end at waist
dynamic leg stretches:
perform a push up (if they can
C
calf stretch, hamstring
not, they will just hold this
hin tucked
stretch, hip stretch. This
position for 3 seconds) and then
Extension Up:
will take about three
get to their feet and jump as high
Students will try to put
minutes.
as they can in the air. Then
Assessment
their hands flat on the
repeats until the time is up.
Students will
ground.
take
a video of
Skill Cues:
Extension
themselves
over the
- Swing arms up
Down: Students will go
weekend, performing
down as far as they can.
any type of
Station 7- Wall Sits
Task 6- Teaching by
cardiovascular workout
Students will work their core
Invitation: Yoga or Pilates
of their choice. This
and legs at this station. Students Students will have a choice of a
could range from
will sit with their back against
jumping jacks in their
worksheet. One is a yoga based
living room, to going on
the wall and their legs at as close routine and the other is pilates.

to a 90 angle as they can.

Students will hold this position
for the whole time at the station
or as long as they can.
Skill Cues:
- Legs at 90
- Core tight
Station 8- Squats w/ body
weight or dumbbell
Students will work on legs and
core at this station. They will
perform body weight squats or
hold dumbbells in each hand to
add resistance. Students will
focus on going all the way down
to where their upper legs are
parallel with the ground (about
90).
Skill Cues:
- Chest up
- Weight on heels
Station 9- Shoulder Lifts
Students will work on shoulders
at this station. Students will use
low weight and perform high
number of reps. Students will
cycle between lifting their arms
straight out in front of them for
one rep and then out to the sides
for one rep. They will repeat this
process for the entire time at the
station or as long as they can.
Very light weight is heavily
recommended here (1-7.5
pounds).
Skill Cues:
- Arms like a T
- Arms like
Superman
Station 10- Cardio Choice
At this station, students will

Students will follow the routine

on the workout sheet to the best
of their ability, asking any
question to the teacher.
Learning Activities
- Students will
start with a dynamic
stretch created by the
Springfield College
baseball team. It consists
of calf stretches,
hamstring stretches,
lunges, backward lunge
with twist, hip stretch,
two jogs, and two
sprints.
- Students will
find their own personal
space in the gym and
face towards the teacher
in the front. Students
will follow the teacher's
lead as he demonstrates
each pose. Once all
poses are done, students
will pick between two
different workouts (yoga
or pilates). They will
work through their
chosen workouts and
ask if they have any
questions.
- Downward dog,
crunch series, childs
pose, double leg stretch,
rag doll, worksheet
- Each pose will
be held for 45 seconds.
The self guided
worksheets will take 10
minutes
- Cool Down:
Lung Reserves
- Students will
take the next 90
seconds to close their
eyes and take some nice
deep breaths through

a hike at a local
mountain. It is allowed
to be as intense or
relaxed of a workout as
they want.
References
http://www.healthguidance.org/e
ntry/12136/1/Definition-ofCardiovascular-Endurance.html

work on cardio endurance by

their nose and fill their
choosing a cardio exercise of
lungs. They will then
their choice or from the list
breath out all the air
provided. List will include the
including their air
following exercises: Side to side
reserves. This will allow
jumps, jumping jacks, running in
for the lungs to be
place, high knees, and butt
completely deflated and
kicks.
reinflated. They will use
Skill Cues:
their core muscles to
- Breath in
squeeze all the air out.
through the nose, out
Assessment
- Students will be
through the mouth.
given
a homework sheet
Extension Up/Down for All:
where they have to ask
Extensions Up: Students will
three people if they
increase weight
know the difference
Extensions Up: Students will go
between yoga and
slow on the way down and
pilates. They will write
their responses on the
explode fast on the way up,
sheet and then give them
Extensions Down: Students will
the correct answer if
lower the weight.
they are incorrect.
Learning Activities
References
- Students will
http://www.chopr
perform static stretches
a.com/ccl/whats-theas the teacher
difference-between-yogademonstrates each
and-pilates
station.
http://dailyburn.co
m/life/db/pilates-exercises- Stations
ab-workout/
- L
Introduction to
ow weight high
Dance
DANC-102-12:
rep hammer curl
Springfield College,
- B
Professor Lani
ox Jumps w/
two feet
- P
lanks
Lunges:
bodyweight or
weighted
(Kettlebells or
dumbbells)
- T
ricep dips off
bench or box
- B
urpees
- W

all sits
- B
ody weight or
weighted
(Kettlebell or
dumbbell)
squats
- L
ight weight high
rep shoulder
tWYT
- S
ki Jumps
- Each station will
be 2 mins with a 30
seconds rest/transition
time between stations.
- Students goal is
to perform the exercise
for the entire two
minutes since muscular
endurance is the focus of
the lesson.
- Students will
rotate clockwise from
station to station.
- A cool down
foam rolling routine will
be lead by the teacher.
The students will foam
roll all the muscles of
the legs, back, and arms.
Assessment
- Students will
write in their fitness
journal. They will record
how hard they felt they
worked during the
lesson and why. They
will also record what
exercise was the most
difficult for them and
what exercise was the
easiest. Lastly, they will
research and record a list
of exercises that also
focus on muscular
endurance.
References

10

http://www.live
strong.com/article/1584
46-how-does-circuittraining-improvemuscular-endurance/
- http://www.spor
t-fitnessadvisor.com/circuittraining-exercises.html

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