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https://canoeguybc.wordpress.com/tag/greenwood-canoes/ http://www.nhyogamatters.com/kids-yoga-2

Physical Fitness Block Plan

Grade 9
Ben Schueler

http://www.edgela.com/portfolio/

Facilities/Equipment
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● The Pleasant River

● Large fitness room
● Main Gymnasium
● Yoga Studio
● Outdoor tennis courts
● Outdoor ropes course
● Outdoor rock climbing wall
● Canoes (25)
● Paddles (25)
● Life vests (25)
● Jump ropes (3)
● Step platforms (3)
● Cones (3)
● HR worksheet (24)
● Pencils (24)
● Music player with aux cord
● IPad with interval training app, pump up music, calming yoga music
● Cardio circuit task cards (10)
● Yoga Mats (25)
● Note cards (24)
● Sun salutation task cards (24)

Unit Outcomes
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By the end of this unit, students will be able to…

1. Perform movement patterns that focus on flexibility, cardiovascular endurance,

and muscular endurance while demonstrating key points 85% of the time during
all activities. (National # S1.H3.L1 ; MA CF # 2.20)
2. State the definitions and daily benefits of flexibility, cardiovascular endurance,
and muscular endurance (National # S3.H9.L1 ; MA CF # 2.17)
3. Exhibit responsibility and proper communication skills to promote cooperation
during physical education activities (National # S4.H3.L1, S4.H5.L1 ; MA CF #
2.26)

BLOCK PLAN
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UNIT: Exploring the components of fitness

GRADE LEVEL(S): 9

Day 1 Day 2 Day 3

Focus: Focus: Focus:

· Cardiovascular endurance · Flexibility ·Muscular
· Circuit training and heart · Yoga flow (sun Endurance
rate calculations salutation) ·Canoeing

Equipment/Material Equipment/Material
Equipment/Materials/Tech s/Technology: s/Technology:
nology: · Yoga mats (25) · Canoes (13)
· Jump rope (3) · Note cards (24) · Paddles (25)
· Step platforms (3) · Pencils (24) · Life vests (25)
· Cones (3) · Music player
· HR worksheet (24) · Task cards (24)
· Pencils (24)
· Music player + interval Informing:
training app ·Understand what
· Task cards (10) muscular endurance
Informing: is (Being able to
· Understand what move your body or
flexibility is object repeatedly
Informing: (lengthening of without getting tired)
· Purpose of the lesson is to muscles) · Why is it important
calculate resting and target · Why is flexibility (Helps you do all
HR important (Enables physical tasks easier
· What is cardiovascular you to perform and longer, with less
endurance (Heart fitness; activities without effort)
being able to perform restriction - full range · How does
movement for long periods of motion, helps canoeing relate to
of time at 60-80% of max release stress from muscular endurance

HR)
·How does Cardiovascular
endurance affect our daily
lives (reduces stress,
activates brain, gives us
energy)
·What is target heart rate
(Rate at which you want
your heart beating for a
certain activity)
Start and stop signals
-Start = Start of music or
“Go”
-Stop = Stop music or ‘Stop”
Refining/Extending:
Jumping Jacks
-Arms up, Feet out
-Arms Down, Feet together
UP - Criss cross your legs
in step 2
DOWN - Legs only
Jump Rope
-Swing rope with your
wrists, keeping elbows tight
to body
-Jump with two feet; One
swing per jump
UP - Two swings per jump
DOWN - One jump at a time
or jump without the rope
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muscles and body) (Paddling a canoe is
· What is yoga (yoga moving an object
is a discipline focused [the canoe] for a
on integration….the long period of time.
body and mind are It takes lots of arm
integrated by and torso endurance
performing poses that to keep paddling
lengthen the muscles without getting
while simultaneously fatigued)
listening to one’s
breath. -Start = 1 whistle
-Stop/Return to dock
-Start = Start of music = 2 whistles
or “Go”
-Stop = Stop music or
‘Stop”
Refining/Extending
· Evaluate wind
-Discuss the
difference between
Refining/Extending:
paddling up or down
Child’s pose
wind, up or down
-Kneel on floor
stream (up = more
- Forehead on floor
effort, down =
and arms rest on floor
easier)
straight in front of you
· Evaluate weather
Downward-facing dog
- Any clouds in the
-On hands and feet
sky? Is it hot
with hips to the
enough to work up a
ceiling
sweat? Cold
-Straight back, look to
enough to need
get heals to the floor
warm jacket?\
DOWN - bend knees
Evaluate water
UP - Heels to floor;
- Temperature
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Mountain Climbers Lift one leg to the (review rescue

ceiling situations e.g. what
-Start = push up position →
Cobra to do if your canoe
Body in straight line
-Bring one knee to same -Lying prone, lift flips)
side elbow → Keep body upper body by Capsizing
tight pushing down with -Always make sure
Repeat with other leg hands you are wearing a
UP - Knee to opposite -Lift through chest life jacket.
elbow Cow -Keep the weight of
DOWN - Hold push up
position, Knee to belly -Hands and knees, the boat centered to
button belly towards floor prevent capsizing
Cat Review safety
High Knees -Hand and knees, communication
-Knees to chest in a running belly towards ceiling signals
motion Extended puppy -STOP - Hold
-Pump arms! -Hips over knees paddle horizontally
-Stay on toes -Torso and arms overhead
UP - Extend arms in front of extend forward; -Help - Wave paddle
body and tap knee to hand forehead rest on floor from side to side
DOWN - Run in place Sphinx All clear - Hold
Lateral Ski Jumps - Lying prone, stack paddle vertically
-Hop from one leg to the elbows under Basic Canoe
other → Traveling sideways shoulders Paddling Stroke
-Land softly, knee bent, -Lift torso onto Positions
chest up forearms -Catch: Blade
UP - Increase height and Breathing enters water
distance of jump -Make sure to be -Power: Paddle
DOWN - Decrease jumping aware of your moves canoe
distance breathing -Recovery: Blade
Jump Squats -Breathe in through returns to catch
-Half squat, then jump the nose and out Forward Stroke
straight up through the mouth -Hand closer to
-Land softly and repeat -Think of each exhale middle of boat is on
UP - Jump back up releasing tension T grip, outside hand

immediately upon landing
DOWN - Reset after each
jump
Step ups
-Step onto box one foot at a
time
-Make sure entire foot is on
surface
-Step down one foot at a
time
UP - Increase pace; Add
light dumbbells to each
hand
DOWN - Decrease pace or
height of elevated surface
Cone hops
-Jump side to side with two
legs over cone
-Repeat immediately upon
landing
-Keep eyes up while staying
aware of where the cone is
UP - Increase height or
distance of jump
DOWN - Jump behind cone
Burpees
-Make sure hips stay up in
push up position
-Speed up the pace once
you are familiar with the
steps
UP - Add push up at step C
DOWN - Just stand up at
step E (no jump)
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from your body about ½ to ⅔ of the
way down the shaft
-Paddle enters water
towards front of
canoe and paddler
Learning Activities: uses arms and torso
·Students will begin to sweep the paddle
with a warm up of straight back
jumping jacks, high Reverse Stroke
knees, and other -Similar grip to
dynamic stretches forward, except
·The teacher will take bottom hand palm is
students through a facing forward
sun salutation -Paddle enters the
sequence (1 minute water just behind
per pose) paddler and stroke
·The first cycle the moves forward
teacher will take time towards the front of
to explain each pose the canoe
in depth….the next 2-
3 cycles the students
will go closer to 45
sec per pose Learning
· The cool down will Activities:
be 5 min in the · 5 min dynamic
Savasana/corpse stretching warm up
pose. Here the to ensure arms and
students will focus on torso are warmed up
breathing and the · 5 min review of
increased flexibility in safety rules and
their muscles precautions
· · 10 min
demonstration and
practice of forward

Learning Activities:
· Warm up - Students will
find a station (2-3 per
station) and perform a quick
2 min dynamic warm up
including jumping jacks and
high knees
·They will go through 10
stations in a 30 sec on, 10
sec off format. The 10th
station will be a HR
worksheet
· At the end of each round,
the students will calculate
their HR by taking their 15
sec pulse multiplied by 4.
· The students will go
through the circuit 3 rounds,
each round having a slightly
different activity/rest format.
· Students finish with a 5
min cool down stretch and
complete the HR worksheet
Assessment:
· Students complete a HR
worksheet...resting HR and
target HR.
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and backward
Assessment: strokes
· Students will have a · 25 min paddle up
note card and pencil and back...working
next to their mat to on forward stroke
answer the questions and increasing
1. What is muscular endurance
flexibility? The · End with static
lengthening of stretching and
muscles journaling on the
2. Why is it forward/reverse
important in our strokes and how
daily lives? muscles were
Enables you to worked during the
perform 25 min paddle
activities
without
restriction - full
range of Assessment:
motion, helps · Journal
release stress Forward/reverse
from muscles stroke techniques
and body and how muscles
were worked during
the 25 min paddle
References:
·http://www.yogajourn References:
al.com/video/video/w · Dillon, P., & Oyen,
hat-does-yoga-mean/ J. (2008). Canoeing:
·http://www.pecentral. Outdoor adventures.
org/lessonideas/View Champaign, IL:
Lesson.asp?ID=8790 Human Kinetics.
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#.Vsdqz_krLcu http://www.humanki
netics.com/excerpts/
excerpts/muscular-
References: strength-and-
http://www.cdc.gov/physicalacti muscular-
vity/basics/measuring/heartrate. endurance-for-
htm elementary-
http://www.cnusd.k12.ca.us/cm students---the-
s/lib/CA01001152/Centricity/Do physical-best-
main/2228/ECMS%20PE%20D
program-naspe
EPARTMENT%20%202013-
2014%20-
%20TARGET%20HEART%20R
ATE%20WKSHT.pdf