Physical Fitness Unit

Plan:
the components of health
related fitness
Grade 5
Munger Hill Elementary
School, Westfield MA

Colleen Mistler
January 20- February 17, 2017

Physical Education Unit Plan

Grade Level: 5 Unit: Fitness
How F.I.T.T. are you?

Unit Outcomes MA CF & Content to be Assessment

(by the end of the unit, SHAPE taught
students will be able to,,,) Standards
Psychomotor MA CF
Demonstrate four of 2.1, 2.2 Day 1: Informal:
the five components of Components of Teacher
health related fitness SHAPE Warmup observation
including performing . (S1.E1.5a),
an exercise for (S1.E2.5), Day 2:
muscular (S1.E10.5), Fitness relay Show and Tell
endurance,,and (S1.E12.5), race Observation
flexibility, . (S2.E3.5c) Checklist
cardiovascular
endurance. during Day 3:
each of the lessons Fitness Circuit
Stations
Circuit utilizing 3
Worksheet
exercises for
each health
related fitness
component

Day 4:
Fitness rubric
Application of
peer assessment
personal fitness
program

Day 5:
Sports Stations,
use of fitness to
Observation
improve
Checklist

Cognitive MA CF Day 1: Pre-Test

Identify and explain 1.2, 2.4, 2.5, 2.6, cardiovascular
 three out of the five 5.5 endurance,
components of health flexibility
related fitness and one Day 2: muscular Closure-
example for each SHAPE
endurance Informal
component correctly (S3.E3.5), .
questioning
through various formal (S3.E5.5b)
Day 3:
and informal Muscular
assessments. endurance,
flexibility, and Partner Checklist
cardiovascular
endurance
Day 4:
Individualized Make your own
fitness plans fitness program
Day 5:
Five components Post- Test
of health related /
fitness: overview Sports Stations

Affective MA CF
2.7, 5.2, 5.6, 7.2 Day 1 Informal- teacher
Demonstrate respect Safe protocols observation
for teachers and peers SHAPE for exercise
by listening to all (S3.E2.5) Day 2: Show and Tell
instructions and fully (S4.E1.5) Strategies to Observation
participating in prevent injury Checklist
activities in all lessons.
Day 3:
Partner Checklist
Positive Attitudes

Day 4:
Teacher rating
Quality of
scale
individual work
Day 5:
Teacher rating
Following
scale
directions/
policies

Grading Policy
Effort (31%)- Student comes to class prepared every day with proper attire and
sneakers. Student shows consistent effort and participation. Student follows
direction and respects others throughout entire unit.
 Skill (31%)- Student shows ability to perform three out of five components of
health related fitness. Student shows improvement from lesson to lesson.

Knowledge (38%)- Student correctly completes written/oral assessments with

basic knowledge of health related fitness.
TOTAL

Effort Show and Tell Attendance Affective Teacher

(31%) Observation Rating Scale /20 pts
/10 pts /5 pts /5 pts

Skill Partner Fitness Rubric Fitness Circuit

(31%) Checklist Peer Assessment Stations /20 pts
/10 pts
/5 pts /5 pts

Knowledge Post Test Workout Design Sports Stations

(38%) /25 pts
/10 pts /10 pts /5 pts

/65 pts

Quiz: How F.I.T.T. are you?

Name: __________________________________ Date:________ Total: _____ /10

True/False Directions: Circle the correct answer: True or False

(1 point each)

Running is the only form of cardiovascular endurance.

True False

The quadricep muscle is in the upper body.

True False

Performing 100 push ups is an example of muscular endurance.

 True False

Lifting 500 pounds is an example of muscular strength.

True False

Short Response Directions: Write the correct answer in a short response

(3 points each)

What is the purpose of a warm-up before physical activity?

List three exercises you can perform right now without any
equipment.

Quiz: How F.I.T.T. are you? ANSWER KEY

Name: __________________________________ Date:________ Total: _____ /10

True/False Directions: Circle the correct answer: True or False

(1 point each)

Running is the only form of cardiovascular endurance.

True False

The quadricep muscle is in the upper body.

True False

Performing 100 push ups is an example of muscular endurance.

True False
Lifting 500 pounds is an example of muscular strength.

True False

Short Response Directions: Write the correct answer in a short response

(3 points each)

What is the purpose of a warm-up before physical activity?

Loosen muscles, increase heart rate, more oxygen intake, mental preparation, reduce
injury

List three exercises you can perform right now without any
equipment.
Can include push ups, sit ups, curl ups, tricep dips, planks, leg kicks, leg swings,
running etc.

Show and Tell Observation

The teacher will write a check next to the
students who participated and
demonstrated a stretch during the show
and tell activity. /10 pts
Student Name Did they perform a stretch? Did they demonstrate
positive behaviors?
/5 pts /5 pts
 Fitness Rubric
Peer Assessment
Name:_________________________________________________________ Date:___________ (1pt)

3 2 1 0
Exercise

Flexibility: Knees Kne No

Toe Touches Stra slightly bent es entirely Effort
ight knees Arms bent
Ar extended Elb
ms ows bent
extended

Muscular t No
endurance: lift bends ben Effort
Bicep Curls
from thigh elbows to lift ds elbows
to at a 90 degree to lift at a
shoulders moves 100
rela weight up and degree
 xed, down angle
controlled inconsistently can
pace not control
movement
Cardio- No
vascular
legs Legs do legs Effort
endurance:
Jumping move not fully open barely
Jacks from open arms separate
to closed and legs move arm
arm at an s and legs
s move at inconsistent move at
the same rate an in-
pace as consistent
feet rate

SCORE: / 10
Name: ____________________________________(1pt) Date: _______

WORKOUT DESIGN
If you were to create your own work out what would you include? You have
the option to:
choose your favorite two exercises from the following categories! Write
down your choices on the lines. If you cannot think of the name of
something you can describe it or ask a teacher.

Flexibility/ Stretches (3):

1. _____________________________________________
2. _____________________________________________
3. _____________________________________________

Cardiovascular Endurance Exercises (3):

1. _____________________________________________
2. _____________________________________________
3. _____________________________________________
Muscular Endurance Exercises (3):
1. _____________________________________________
2. _____________________________________________
3. _____________________________________________

Draw a picture of one of your choices on the back if you would like to!

/10 pts
Name: _______________________________________ Date: _______
Sports Stations:

List three sports that use cardiovascular

endurance (1 pt each)
1.
2.
3.

List one skill that requires muscular

endurance (1 pt each)
1.
List one reason why a warm-up is important
(1 pt each)

1.

TOTAL: _____/5
Affective Teacher Rating Scale
The teacher will assess the class to determine their ability to listen to
instructions and follow directions while participating in activities.

5- Outstanding- Students quietly sit down in front of the teacher when receiving instruction
from the teacher. The students perform to their expectations are ready to participate immediately
after instruction.

4- Good- Students take less than 30 seconds quieting down while sitting down in front of the
teacher when receiving instruction from the teacher. The students are ready to participate
immediately after instruction.

3- Average- Students take less than 60 seconds quieting down while sitting down in front of the
teacher when receiving instruction from the teacher. The students have slight conversation about
the activities during instruction. The students are ready to participate soon after instruction.

2- Below Average- Students take more than 60 seconds quieting down while sitting down in
front of the teacher when receiving instruction from the teacher. The students have conversation
during instruction and do not stay in the meeting place. The students are ready not to participate
after instruction.

1- No Participation- Students can not quiet down while receiving instruction from the teacher.
The students have excessive conversation during instruction and do not stay in the meeting place.
The students are ready not to participate after instruction.
 TOTAL: _____/5
Partner Checklist
Students will check off next to the exercise they performed in partners during the circuit.

Only one paper per group. (5pts)

Exercise Partner One Partner Two

Cardiovascular
Endurance

Pacer Test

Mountain Climbers

Jump rope

Muscular Endurance

Sit ups

Push ups

Lunges

Muscular Strength

Bicep curls

Tricep extensions

Lateral raises

Flexibility

Toe touches

Shoulder stretch

Quadricep stretch
 Fitness Circuit Stations (5pts)
Place this worksheet at each station, next to the cue cards. Students will fill out their number of repetition
or the amount of time they spend perform the specific exercise at this station.
Name Number of repetitions / Time
Circuit Cue Cards: Sit-ups

Touch elbows to
 knees
Push-ups
 Flat back
Lunges

Knees behind
 toes

Ab Twists

Keep feet on the

 ground
Rotate trunk
Plank
Squeeze ab
muscles
Flat back
Mountain
Climbers
Keep flat back
Drive knees
Pacer Test
 Swing arms
Lean forward
Timed
Jumping Jacks
Extend arms and
legs
Bicep Curls
 Elbows in
Hip to chest

Tricep Extensions
Elbow extended behind body
Open and close elbow

Lateral Raises
Arms relaxed next to body
Extend out
Toe Touches
Keep knees straight
Reach for your toes
Shoulder Stretch

Place arm across body

 Use other arm to pull
towards body

Quadricep Stretch

Bend knee
Pull up with arm
 References:

The 5 Components of Health Related Fitness

https://www.youtube.com/watch?v=cGyOcNvKeA8

Graham, G., Holt-Hale, S A., & Parker, M. (2013). Children moving: A reflective

approach to teaching physical education (9th ed.). New York, New York: McGraw Hill.

http://www.randall.k12.wi.us/cms/lib01/WI01001877/Centricity/Domain/52/Fitness

%20Focus.pdf

Massachusetts Comprehensive Health Curriculum Framework, (October, 1999).

Massachusetts Department of Education.

SHAPE America, 2014, National Standards and Grade Level Outcomes. (Champaign,

IL: Human Kinetics).

 Lesson Plans

NAME: Colleen Mistler DATE TAUGHT: Week of January 18 SCHOOL: Munger

Hill Elementary

TIME: 9:30-10:40am CLASS SIZE: 26 students

GRADE LEVEL: 5

FACILITIES: gymnasium LESSON #: 1 / 5 PROFICIENCY LEVEL:

control/ utilization

EQUIPMENT NEEDS (#):

Music and speaker

20 hot spots
10 cones for boundaries
visuals

LESSON FOCUS: Flexibility

STUDENT PERFORMANCE OBJECTIVES: By the end of this lesson, the students should be able to:
1.) Psychomotor: Demonstrate 5 different stretches with correct form during the circle activity when
observed by the teacher (National # S3.E2.5, MACF 2.2)
2.) Cognitive: Correctly identify one muscle that is stretched throughout the lesson when asked by
teacher during the closure ( (National #S3.E3.5, MACF 2.4)
3.) Affective: Identifies one benefits of exercising with a group when asked to talk to peers at the end of
the lesson
(National # S5.E4.5, MACF 2.7)

Teacher Performance Objectives:during the lesson the teacher will:

1. Provide feedback to five students, using their name correctly
2. Mention at least one component of health related fitness during every activity.

REFERENCES:

SHAPE America, 2014, National Standards and Grade Level Outcomes. (Champaign, IL: Human Kinetics).
Massachusetts Comprehensive Health Curriculum Framework, (October, 1999). Massachusetts

Department of Education.
TIME SEQUENCE OF LESSON ORGANIZATION REFLECTIONS

Introduction: Teachers will introduce

themselves, and handout name tags to the
students
Stop and Go Signals 3,2,1, Freeze! Ready
1-5 Go! T
min Boundaries and Safety the students should
stay within the boundaries for the entire lesson, SSSSSSSS
and need to be aware of personal space. SSSSSSSS
Student Behavior Expectations SSSSSSSS
Announce to the students water bottle policy-
students should keep their water bottles close
to our boundaries, to avoid wasting time
5-15
min Activity 1: Pre-Test
Allow the students to spread out across the
gym, and complete the cognitive test of prior -review the
knowledge before beginning the unit questions on the
pre-test before
Lesson Focus Todays focus is flexibility and handing it out to
warm-up students
- Skill Cues
o Loose muscles
o relax
15-25 o Breathe
min consistently
o Close eyes
- Teacher demo of different
stretches

Activity 2 Warm-up
This warm up will consist of components of
health related fitness. Students will perform
S
1 lap running
S -utilize gym space
1 lap skipping
10 yards high knees S during warm-up
10 yards butt kicks S
10 Leg swings- vertical and S
horizontal against wall S
 10 yards of lunges S
25-35 10 push-ups S T
min 10 sit ups S
Static stretches- stretching S
upper and lower extremities S
S
Activity 3 Circle Activity S
Inner Circle and Outer Circle

Have the students move in a circle to the music -use hot spots for
and stop on a hot spot when the music stops.
35-40 spatial guidance
Students will rotate to have a different student
min
in front of them. The teacher will name the body
part and the students will pick a stretch with SS
their partner to perform together. SS SS
SSS SSS
Transition to meeting place SS SS
T SS
Closure: review the different types of
components of health related fitness.. Debrief
the show and tell activity and ask the students
questions about mirror stretching

Ask the students...

What was your favorite muscle to stretch?
What is one components of health related
fitness?
How can you stretch at home?
What is one muscle you stretched today?

NAME: Colleen Mistler DATE TAUGHT: Week of January 23 SCHOOL:

Munger Hill Elementary

TIME: 9:30-10:40am CLASS SIZE: 26 students

GRADE LEVEL: 5

FACILITIES: gymnasium LESSON #: 2 / 5 PROFICIENCY

LEVEL: control/ utilization

EQUIPMENT NEEDS (#):

Music and speaker

10 cones
Visuals
26 Jump ropes

LESSON FOCUS: muscular endurance

STUDENT PERFORMANCE OBJECTIVES: By the end of this lesson, the students should be
able to:
1.) Psychomotor: Demonstrate 5 different exercises with correct form during the relay race
activity when observed by the teacher (National # S3.E2.5, MACF 2.2)
2.) Cognitive: Correctly identify three muscles that are stretched throughout the lesson when
asked by teacher during the closure ( (National #S3.E3.5, MACF 2.4)
3.) Affective: Identifies one benefits of exercising with a group when asked to talk to peers at
the end of the lesson
(National # S5.E4.5, MACF 2.7)

Teacher Performance Objectives:during the lesson the teacher will:

1. Provide corrective feedback to five students, using their name correctly
2. Mention at least one component of health related fitness during every activity.

REFERENCES:

SHAPE America, 2014, National Standards and Grade Level Outcomes. (Champaign, IL:
Human Kinetics).

Massachusetts Comprehensive Health Curriculum Framework, (October, 1999). Massachusetts

Department of Education

TIME SEQUENCE OF LESSON ORGANIZATION REFLECTIONS

 Introduction: Teachers will introduce
themselves, and handout name tags to the
students
Stop and Go Signals 3,2,1, Freeze! Ready -review agenda and
1-5 Go! objectives to
min Boundaries and Safety the students should reference high
stay within the boundaries for the entire lesson, expectations of
and need to be aware of personal space. students. Repeat
Student Behavior Expectations throughout lesson
Remind students of behavior, effort, and
participation expectations. T

SSSSSSSS
Introduction: Teacher will introduce myself and
SSSSSSSS
what we will be doing for the day: Physical
SSSSSSSS
Fitness Relay Race.

Set induction:Have you ever wondered how

people get stronger? People such as
bodybuilders and professional athletes use
5-15 health related fitness to gain strength
min
Activity 1 Warm-up S
This warm up will consist of components of S
health related fitness. Students will perform S
S
1 lap running
1 lap skipping S
10 yards high knees S
10 yards butt kicks S
10 Leg swings- vertical and S T
horizontal against wall S
10 yards of lunges S
10 push-ups S
10 sit ups S
Jump rope S
15-25 Static stretches- stretching upper
min and lower extremities

Activity 2: Relay Race (with specific

movements provided by teacher)
Description of Activity:Students will be in two or
three lines, the first students will run to the other
end of the gym and perform five of the
chosen exercises and run back, allowing the
next students to do the same. The goal is to
have all students perform the desired exercises
-due to time, allowed
before the other line.
SSSSSS O
the students to
Exercises/ Skill Cues choose push ups or
SSSSSS O
Russian Twist:lean back, SSSSSS O ab twists for one
lift feet, bend knees and cross at SSSSSS O round of the relay
ankles, keep shoulders parallel race. This allowed
extension:UP: keep legs straight in the T students to make
air DOWN: do not use free weight, keep decisions and
feet on the ground become more
Plank(30 seconds): comfortable with a
(students can choose high or low movement
plank) arms equal length apart, keep
core tight, drive hips towards the
ground (keep lower back parallel with
the floor)
extensions:UP: every 10 seconds move
from high plank to low plank DOWN: stay
in high plank or place knees on the
ground
Bicep Curls:stabilize
body, tighten core, keep elbows in
towards body, keep equal distance
apart, or split stance
extensions:Up: perform bicep curls while
performing a wall sit DOWN: lighten the
weight, alternate arms
Lunges with dumbbells:
keep weight on heels, keep knee
behind front foot, keep both legs at 90
degrees, keep hips parallel with
shoulders
extensions:UP: twist at waist (towards left and
right) when down in lunge DOWN:
Sit ups w free weight:
 tighten core, do not arch back, keep
head neutral with spine, feet flat on
the ground, keep weight at chest
-review all exercises
extensions:UP: angle body towards the
before activity
side, for side sit ups DOWN: do not use
weight or transition to crunch
25-35
Tricep dips: keep body
min
straight, elbows in, push hits towards
the sky, evenly lower body down and
up, extend legs fully
extensions:UP: move feet closer to body,
35-39
place hands closer to the ground DOWN:
min
do now lower body all the way down
Jump rope:find a rhythm,
rotate wrists down by hips, do not
move arms/hands above the
shoulders
extensions:UP: try jumping twice before the
rope goes under the body, also try jumping on
one leg DOWN: do not jump with one feet,
more leap from one foot to the other as the
rope goes under the body
SSSSSS O
39-40 Activity 3: Relay Race (with specific SSSSSS O
min movements provided by students) SSSSSS O
SSSSSS O
Similar to activity two, but the students will
choose their own exercises to perform T -did not get to due to
time
Activity 4: Show and Tell
Students will stand in a circle with the teacher.
SS
Students can choose any stretch they want to
SS SS
show and tell the class about. The entire class
SSS
will then perform that stretch, as the teacher fills SSS
out the teacher checklist. SS SS
T SS
Transition to meeting place

Closure: review the different types of

 components of health related fitness.. Debrief
the show and tell activity and ask the students
questions about mirror stretching

35-40 Ask the students...

min What was your favorite muscle to stretch?
What is one components of health related
fitness?
How can you stretch at home?
What is one muscle you stretched today?

NAME: Colleen Mistler DATE TAUGHT: Week of January 30

SCHOOL: Munger Hill Elementary

TIME: 40 minutes CLASS SIZE: 24 students

GRADE LEVEL: 5

FACILITIES: gymnasium LESSON #: 3 / 5

PROFICIENCY LEVEL: control/ utilization

EQUIPMENT NEEDS (#):

Music and speaker
Various sets of dumbbells ( at least three)
2 jump ropes
Cue Cards

Fitness Circuit, use of fitness to improve : Flexibility, cardiovascular endurance, muscular endurance,
muscular strength

STUDENT PERFORMANCE OBJECTIVES: By the end of this lesson, the students should be able
to:
1.) Psychomotor: demonstrate at least one different exercise for flexibility, cardiovascular
endurance, muscular endurance, and muscular strength during the fitness circuit while being
observed by a partner
2.) Cognitive: identify the exercises for 4 of the 5 components of health related fitness when
asked by the peer at the end of the lesson.
3.) Affective: chooses a partner they will work well with and demonstrates positive behaviors,
without being reminded by the teacher at all throughout the lesson

Teacher Performance Objectives: during the lesson the teacher will:

1. Provide corrective feedback to five students, using their name correctly
2. Focus on inclusion style teaching, provide adaptations for every exercise to meet
diverse needs
3. Completely demonstrate each exercise to meet a variety of student learning styles

REFERENCES:
SHAPE America, 2014, National Standards and Grade Level Outcomes. (Champaign, IL: Human
Kinetics).

Massachusetts Comprehensive Health Curriculum Framework, (October, 1999). Massachusetts

Department of Education.

TIME SEQUENCE OF LESSON ORGANIZATION REFLECTIONS

Introduction: Teacher will introduce myself and

what we will be doing for the day: Physical
Fitness Circuit
Set induction got the
Set induction:Have you ever wondered how
students attention,
people get stronger? People such as
engaged in the
bodybuilders and professional athletes use health
related fitness to gain strength. We use our lesson.
muscles to move, to smile, and to sit up straight!
1-5
min. Student Behavior Expectations:
Mention ROAR behavior and the importance of
choosing a partner students will work well with.

Review previous objectives/:

ask students what they know about the five
components of health related fitness

Lesson Focus Todays focus is flexibility and

warm-up
Skill Cues
 Loose muscles
relax
Breathe consistently
Close eyes
Teacher demo of different stretches

5-8 Activity 1 Warm-up

min This warm up will focus on flexibility and
cardiovascular endurance. Students will perform
1 lap running Due to time
1 lap skipping
restraints, the warm-
1 lap galloping ( each leg )
1 lap jumping up was shortened, to
1 lap high knees focus on the circuit
1 lap to travel by choice
Static stretches- stretching upper activity.

and lower extremities

Transition
Which component?
The teachers will ask the students which
component each exercise from the warm-up
correlated with.
The teacher will then give instructions and
demonstrations for the fitness circuit.

Activity 2 Fitness Circuit

15 Stations, students will be in partners
the students will rotate to each circuit and perform
the exercise for 45 seconds with a 45 sec rest in
8-15 between each station

The stations are as followed:

Sit ups
Push ups
Ab Twists
 Lunges
Plank
Mountain Climbers
Jumping Jacks
Pacer Test
Mountain Climbers
Bicep Curls Depending on the
Tricep Extensions group of students,
Lateral Raises the teacher should
Toe Touches choose partners, or
Shoulder Stretch allow the students to
Quadricep Stretch choose their partner
15-35
Ab Twist:lean back, lift feet,
bend knees and cross at ankles, keep
shoulders parallel
extension:UP: keep legs straight in the air
DOWN: do not use free weight, keep feet
on the ground
The demonstration is
Plank(30 seconds):
(students can choose high or low more effective when
plank) arms equal length apart, keep the students are at
core tight, drive hips towards the their stations, and all
ground (keep lower back parallel with perform the demo
the floor)
exercise
extensions:UP: every 10 seconds move
from high plank to low plank DOWN: stay
in high plank or place knees on the ground
Bicep Curls:stabilize body,
tighten core, keep elbows in towards
body, keep feet equal distance apart, or
split stance
extensions:Up: perform bicep curls while
performing a wall sit DOWN: lighten the
weight, alternate arms
Lunges: keep weight on
 heels, keep knee behind front foot,
keep both legs at 90 degrees, keep
hips parallel with shoulders
extensions:UP: twist at waist (towards left and
right) when down in lunge DOWN:
Sit ups: tighten core, do not
arch back, keep head neutral with
spine, feet flat on the ground, keep
weight at chest
extensions:UP: angle body towards the
side, for side sit ups DOWN: do not use
weight or transition to crunch
Jump rope: find a rhythm,
rotate wrists down by hips, do not
move arms/hands above the shoulders
extensions: UP: try jumping twice
before the rope goes under the body,
also try jumping on one leg DOWN: do
not jump with one feet, more leap from
one foot to the other as the rope goes
under the body
Pacer Test: sprint from line
to line, quiet feet, swing arms
extensions: UP: Time your partner
DOWN: jog from line to line
Mountain Climbers: flat
back, drive knees to chest extensions:
UP: faster pace DOWN: flex knee and
step
Tricep Extensions with
weight: extend arm behind body, then
flex arm and bend elbow Extensions:
UP: perform in a lunge DOWN: remove
the weight
Lateral Raises: arms at
side, extend away from body
extensions: UP: lateral raise followed
by frontal raise DOWN: start with arms
half way raised
 Toe Touches: keep knees
straight, reach for toes extensions: UP:
perform standing up DOWN: reach for
shoelaces or socks
35-40
Shoulder Stretch: cross
over body, pull towards body with other
arm extensions: Up perform in a wall
sit DOWN: perform sitting down
Quadricep stretch: bend
knee behind body, pull with arm
extensions: UP: try to stay balanced for
as long as possible DOWn hold on to
an object or partner

Transition to circle
Students will perform stretches as a cool down,
lead by the teacher with examples from the
students.

Closure: review the different types of stretching

and exercising.

Ask the students...

What was the most challenging exercise you
performed today?
What are four components of health related
fitness?
Which exercises can you perform at home?
Discussion on physical activity indoors

NAME: Colleen Mistler DATE TAUGHT: Week of February 6 SCHOOL:

Munger Hill Elementary

TIME: 40 minutes CLASS SIZE: 24 students

GRADE LEVEL: 5

FACILITIES: gymnasium LESSON #: 4 / 5 PROFICIENCY

LEVEL: control/ utilization

EQUIPMENT NEEDS (#):

Music and speaker
Mats
20 jump ropes
Cue Cards
Make your own workout Worksheet

Personal Workout, use of fitness to improve : Flexibility, cardiovascular endurance, muscular

endurance, muscular strength

STUDENT PERFORMANCE OBJECTIVES: By the end of this lesson, the students should be able
to:
1.) Psychomotor: demonstrate at three different exercise for flexibility, cardiovascular
endurance, and muscular endurance, during the workout design while being observed by the
teacher
2.) Cognitive: plan and write out a personal workout, including three exercises for flexibility,
cardiovascular endurance, and muscular endurance on the worksheet by the end of the class.
3.) Affective: chooses a partner they will work well with and demonstrates positive behaviors,
without being reminded by the teacher at all throughout the lesson

Teacher Performance Objectives: during the lesson the teacher will:

1. Provide positive feedback to fifteen students, using their name correctly
2. Focus on inclusion style teaching, provide adaptations for every exercise to meet
diverse needs
3. Increase motivation of students by referencing three real life examples about the
importance of physical fitness

REFERENCES:
SHAPE America, 2014, National Standards and Grade Level Outcomes. (Champaign, IL: Human
Kinetics).

Massachusetts Comprehensive Health Curriculum Framework, (October, 1999). Massachusetts

Department of Education.
TIME SEQUENCE OF LESSON ORGANIZATION REFLECTIONS

Introduction: Teacher will introduce myself and

what we will be doing for the day: Personal
Planned Workouts

Set induction: Do you ever wonder how people

build muscle and maintain strength? If you want
to maximize your workout, it is important to do a
variety of movements, different days throughout
the week. Today we are going to build our own
1-5 workouts!
min.
Student Behavior Expectations:
Mention ROAR behavior and the importance of -reference the
choosing a partner students will work well with. importance of choice
of physical activity
Review previous objectives/: and individual plans
ask students what they know about the five
components of health related fitness. Ask for
specific examples of exercises from each
component.

Lesson Focus Todays focus is flexibility,

muscular endurance, and cardiovascular
endurance.

Activity 1 Warm-up
5-8 This warm up will focus on flexibility and
min cardiovascular endurance. Students will perform
1 lap running
1 lap skipping
1 lap galloping ( each leg )
1 lap jumping
1 lap high knees
1 lap to travel by choice
Static stretches- stretching upper
 and lower extremities -transition into
Skill Cues student lead warm-up
Fluid motion
Breathe consistently
Listen to your body
Teacher demo of different stretches

Transition
Which component?
The teachers will ask the students which
component each exercise from the warm-up
correlated with.
The teacher will then give instructions and
demonstrations for the fitness circuit.
*based on the cohesion of the group, students
can choose their own partners, or the teacher will
choose.

8-15
Activity 2 Build Your Own Workout Worksheet
The students will work in partners, and build a
workout. A worksheet will be given to guide
students. Students should choose three exercises
from the flexibility, cardiovascular endurance, and
muscular endurance component.

The teacher can reference the cue cards from the

previous lessons, including the following -depending on the
group, teacher will
exercises for examples
choose partners
Sit ups
Push ups
Ab Twists
Lunges
Plank
Mountain Climbers
Jumping Jacks
 Pacer Test
Mountain Climbers
Toe Touches
15-35 Shoulder Stretch
Quadricep Stretch

Activity 3: the students will perform their

workouts in their partners when they finish and
get checked by the teacher.
Music will be played

35-39 Transition to circle

Min Students will perform stretches as a cool down,
lead by the teacher with examples from the
39- students.
40min -music makes a
Activity 4: Cool Down dramatic difference in
Perform static stretches with the students, motivation level

teacher lead.

Closure: review the variety of exercises the

students chose for their workout

Ask the students...

What are four components of health related
fitness?
Which exercises can you perform at home?
Discussion on physical activity in groups
Mention music as motivation

NAME: Colleen Mistler DATE TAUGHT: Week of February 13 SCHOOL:

Munger Hill Elementary

TIME: 40 minutes CLASS SIZE: 24 students

GRADE LEVEL: ,5

FACILITIES: gymnasium LESSON #: 5 / 5 PROFICIENCY

LEVEL: control/ utilization

EQUIPMENT NEEDS (#):

Music and speaker
Post Test
Sports Stations Cue Cards
Sports Stations Handout

Sports Stations, use of fitness to improve : Flexibility, cardiovascular endurance, muscular

endurance, muscular strength

STUDENT PERFORMANCE OBJECTIVES: By the end of this lesson, the students should be able
to:
1.) Psychomotor: demonstrate at least one of the exercises at each of the four station during
the activity, while observed by the teacher
2.) Cognitive: identify the correct answers to at least 90% of the questions on the Post Test
when graded by the teacher
3.) Affective: Listens to directions and transition between stations silently while observed by the
teacher on the Teacher Rating Scale

Teacher Performance Objectives: during the lesson the teacher will:

1. Provide positive feedback to fifteen students, using their name correctly
2. Focus on inclusion style teaching, provide adaptations for every exercise to meet
diverse needs
3. Increase motivation of students by referencing three real life examples about the
importance of physical fitness

REFERENCES:
SHAPE America, 2014, National Standards and Grade Level Outcomes. (Champaign, IL: Human
Kinetics).

Massachusetts Comprehensive Health Curriculum Framework, (October, 1999). Massachusetts

Department of Education.

TIME SEQUENCE OF LESSON ORGANIZATION REFLECTIONS

 Introduction: Teacher will introduce myself and
what we will be doing for the day: Discussion,
Warm up, Activity, Post Test, Sports Stations

Set induction: Today is our last lesson in our

fitness unit! From here on out, we will start every
class with a warm-up using fitness activities. We
can incorporate fitness into our everyday lives,
1-5 such as walking up and down the stairs, walking
min. the dog, running after a ball and carrying heavy
objects.

Student Behavior Expectations:

Mention ROAR behavior and the importance of
choosing a partner students will work well with.
Depending on the group, partners may need to
be chosen by the teacher

Review previous objectives/:

ask students what they know about the five
components of health related fitness. Ask for
specific examples of exercises from each
component.

Lesson Focus Todays focus is flexibility,

5-8
muscular endurance, and cardiovascular
min - Revie
endurance.
w the
questions on
Activity 1 Warm-up
the post test
This warm up will focus on flexibility and
the are
cardiovascular endurance. Students will perform
relevant in
1 lap running
the warm up
1 lap skipping
1 lap galloping ( each leg )
1 lap jumping
 1 lap high knees
1 lap to travel by choice
Static stretches- stretching upper
and lower extremities
Skill Cues
Fluid motion
Breathe consistently
Listen to your body
Teacher demo of different stretches

Transition
Review cardiovascular endurance and flexibility
after the warm-up.
Mention the muscular strength and muscular
endurance exercises for the next activity

Activity 2
The teacher can reference the cue cards from the
previous lessons, including the following
exercises for examples. Together, the students
8-15 will perform one exercise from each comp. Of
health related fitness

Muscular endurance- Plank- reference holding

the position for as long as possible. Endurance is
performing an activity for a long period of time
Cardio- Jumping Jacks- reference doing jumping
jacks for as long as possible. Endurance is
performing an activity for a long period of time

Flexibility- Quadricep Stretch- stretches should be Examples helped

held for at least 10 seconds increase student
knowledge of
Muscular strength- bicep curls- mention using psychomotor skills
weights to increase strength
 Transition:
Which component/ Review the 5 components of
health related fitness
The teachers will ask the students which
component each exercise from the activity is
correlated with.

15-25 Activity 3:Post Test

min The students will work independently on the post
test cognitive assessment

Transition to circle
Students will perform stretches as a cool down,
lead by the teacher with examples from the Utilize students to
students. help pass out
Activity 4: Sports Stations papers and
There will be four sports stations set up in the worksheets
25-35 corners of the gym. There will be examples from
Min specific sports that correlate with the four
components of health related fitness we
reviewed.

Flexibility- gymnastics, cheerleading, hockey Teacher broke up

goalie, basketball students into
Muscular Strength- power lifting, javelin thrower, stations after they
shot put thrower, quarterback, softball / baseball finished their post
catcher test
Muscular endurance- gymnastics, planking,
having the endurance to shoot 20 basketball a
game, baseball catcher maintaining a position,
Cardiovascular strength- hockey /ice skating,
swimming, running in football, soccer, lacrosse,
 35- field hockey
40min
The students can choose to work independently
or in partners within their small group. They will
choose one exercise to perform at each station.
If time allows the students can do many rounds,
and perform different exercises each round

Closure: review the variety of exercises the

students