Colleen Mistler

Springs High School

Physical Fitness/Wellness Block
Plan Assignment
PHED 239 Module 4: High School
Dr. Mangano
Springfield College
November 19, 2014

Equipment/Facilities

below is a list of equipment available and the facility

space available for this physical fitness/wellness unit
Facilities:
Regulation basketball court size gymnasium (wood floors)
Exercise/weight room

Equipment:

8 Physio balls
8 12 boxes (stable enough to jump on)
8 6 boxes (stable enough to jump on)
8 jump ropes
6 cycling bikes
Ihome/speakers for music
ipod with floor aerobic music and yoga music
a variety of different weights available (as many as possible)
25 yoga mats

Unit Outcomes
by the end of the unit students will
be able to:

(c) identify the five components to health related

fitness and provide examples of each component on a
worksheet (S3.H12.L1; MACF 2.21)
(p) demonstrate skills that relate to improving health
related fitness and performing modification to make the
skills less of more challenging during the unit (S1.H3.L2;
MACF 2.20)
(a) express the physical and mental benefits of health
related fitness when participating in partner/group
activities (S3.HI.L1,2; MACF 5.11)

BLOCK PLAN
UNIT_Health Related Fitness_

GRADE LEVEL high school _

Day__1_

Day___2__

Day__3

Focus:

Competitive fitness
activity

Muscle endurance

Focus:

Floor Aerobics

Cardiovascular
endurance

Focus:

Yoga

Flexibility

Examining the


Explaining muscle
endurance, differentiating
duration of muscle
endurance as compared to
power of muscle strength

Cardiovascular
endurance

Explain how student

can improve muscle
endurance and
cardiovascular endurance
in one activity

Benefits of muscle
and cardiovascular
endurance

Explaining the
benefits of cardiovascular
endurance

How to improve
cardiovascular fitness

How to monitor heart

rate and recognize
maximum heart rate

Equipment/Materials/Tech
nology:

6 cycling bikes

Ihome/speakers for
music

ipod with floor

aerobic music
Equipment/Materials/Tec
a variety of different
hnology:
weights available (as many

8 Physio balls
as possible)

8 12 boxes (stable
teacher can ask
enough to jump on)
students of popular songs

8 6 boxes (stable
that can be incorporated
enough to jump on)
into the step aerobics music

8 jump ropes
Informing:
Informing:

Explain to students

Identify the
how cardiovascular
difference between sets
endurance improves heart
and reps
health and reduces disease

Reasons why

Explain why breathing

muscles get sore
gets heavy and how it

How to tell the

relates to the heart rate

beneficial qualities to
flexibility

Explaining how and

why muscles tighten and
release

How to improve
flexibility
Equipment/Materials/Tec
hnology:

25 yoga mats

Relaxing music

Speakers to play
music
Informing:

Incorporating yoga
into everyday life

Reduce muscle
soreness and increase
range of motion

Regulate breathing
and controlling breathe

Increase muscle
flexibility

manage stess
Refining/Extending:

Discuss students
ability to listen to their
body and recognize when
a position hurts or causes
strain on the body

difference between
soreness and pain

Have students break

themselves up into groups
of 3. There should be 8
groups

Refining/Extending:

Review proper body

structure such as keeping
the back straight and spine
in line with the trunk of the
body

Discuss breathing
Refining/Extending:
techniques to help supply

Students should
the body with oxygen and
focus on keeping the core avoid cramps
tight for all exercises

Students who do not

Students should try want to participate in floor

to conserve energy at first aerobics for the second half
to increase muscle
of the lesson can choose to
endurance
jog around the gymnasium

Extensions: students or cycle on bikes

can

Simply step up onto

Extensions:
box, instead of jumping or
Students can choose
use a higher or lower box to increase the intensity of

Perform physio ball floor aerobics at any time by

push-ups with arms on the performing bicep curls with
physio ball or with arms on or without weights to the 8
the ground, with feet on
count of the music
physio ball

Students can also

choose to do a
choose to run around the
push-up with the burpee
gymnasium
or not jump after

Students can increase

returning to feet
the resistance on the cycling

the use of free

bike
weights when performing
Russian twists and squats Learning Activities:

Avoid areas of pain

and try to focus on
stretching the surrounding
area

Evenly distribute
weight

Avoid locking knees

Tighten core
muscles in every position
to avoid back pain

Keep back and neck

neutral with the spine

Extensions:

At any time,
students can choose to
release from a particular
position, and transition
into another more
comfortable position

Students can choose

to extend legs farther
apart from each other
when performing standing
positions, increasing
difficulty

Students can put

more weight on their
upper body when in
positions on the floor, also
increasing difficulty and
incorporating different

Learning Activities:

Students will begin

warm-up activity,
following instruction from
teacher students will
perform
o
2 min jog
o
10 push ups
o
10 sit ups
o
10 lunges (5 each
leg)

In the groups of
three, students will have
one student performing
the main exercise, one
student will have a choice
to perform jumping jacks
or jump rope, and the
third student will rest

The rest will always

follow the main exercise

The students will

perform the exercises for
30 seconds, in attempt to
perform the great number
of reps in that time

Students will record

the number of reps of the
main exercise in their log
during their rest period

Once all group

Students will begin by

taking their resting heart
rate and writing it down on
the log they used the day
before

Students will then

perform a warm up of
dynamic stretches across
the gymnasium including
o
Marches on toes
o
Butt kicks
o
Toy soldier march
o
Walking lunge with
twist

Students will line up

in four horizontal lines (6
students in each line)

Teacher will introduce

the simple moves in an 8
count formation

The moves teacher

should review and
demonstrate include
o
o
o
o
o
o
o
o

Basic step
V step
T step
Knee lift
Traveling
Repeaters
Hamstring curls
Heel Digs

All students will

muscles
Learning Activities:

Students will begin

with a warm up activity,
consisting of:

2 min jog around the

gym

Ten jumping jacks

Ten push ups

Ten sit ups

Students will then

retrieve yoga mats, and
spread out using one-half
of the gym

Students will follow

teacher instruction
throughout the entire
lesson

Teacher will
demonstrate yoga position
and students will perform
and hold the position for
45 seconds each

The yoga positions

demonstrated will consist
of
o
Mountain pose
o
Tree Pose
o
Warrior I
o
Warrior II
o
Bridge pose

members have performed

the main exercise, the
students will begin the
next main exercise,
continuing the rotation

Session one main

exercise:

Box jumps

Session two main

exercise:

Squats

Session three main

exercise:

Burpees

Session four main

exercise:

Physio ball push-ups

Session five main

exercise:

Russian twists

Students will repeat

these sessions three times
throughout the class
period

Students can choose

to do three sets of the first
session, or do one set of
each session and start
from the beginning again
for three times

Students will be
competing with each other

follow direct teacher

instruction and movement

Active teacher and

student participation is
required

Teacher and students

will perform floor aerobics
for twenty minutes, three
songs with review of steps
included in the specific song

After all students

participate in floor aerobics,
they have a choice of
jogging the gym, cycling on
the bikes, or continuing with
floor aerobics

With ten minutes left

in the class period, students
will all meet in a circle to
take their heart rate after
cardiovascular activity

Students will then

participate in an active cool
down consisting of
o
Walking one lap
around the gym
o
Marching in place
o
Alternating toe
touches

Students will then

static stretch until dismissal
beginning with

o
Triangle Pose
o
Cobra
o
Downward dog
o
Seated twist
o
Pigeon pose
o
Crow pose
o
Childs pose

Students will repeat

moves (in this order) three
times, throughout the
lesson

Teacher will perform

cool down activity with all
students, consisting of:
o
Shoulder shrugs
o
Active toe touches
o
Lunges
o
Back stretch with
hands above head,
reaching for the sky
o
Straddle toe touches
Assessment:

Students will record

the benefits of yoga and
their favorite position in
their log from the previous
days

Students will have a

ten question, true or false
quiz on health related
fitness

to perform more reps of

every exercise

Students will also be

combining their scores as
a group to compare with
the rest of the class

After activity,
students will meet for a
static stretching cool
down, consisting of
o
Sitting toe touches
o
Straddle stretch
o
Butterfly stretch
o
Right arm over left,
in front of body
o
Repeat with left arm
Assessment:

Students will record

their progress in the
preplanned log by the
teacher. Students will
compare the first session
of exercises with the third
session to see the number
of reps increased or
decreased with time,
ultimately determining
their level of muscular
endurance
References:

o
Stationary toe touches
o
Right arm over left,
left arm over right across
front of body
o
Sitting Butterfly pose
o
Stationary lunges
Assessment:

Students will record

how they felt about the
floor aerobics activity in the
log that they used the day
before (teacher will keep
the logs). Students will also
record the number of laps
around the gym they jogged
or the number of
miles/minutes they cycled.
The students heart rate
after physical activity will be
recorded and compared to
the resting heart rate at the
beginning of the lesson.
Students will be given a
handout explaining the five
components of health
related fitness
References:
"Dynamic warm up." Solutions
for Active Life. Physical Therapy

References:
Agawam High School Physical
Education. N.p., 24 Jan. 2012.
Web. 14 Nov.2014.
<http://ahspe.wordpress.com/
>
"Injury and Condition
Modification Guide." Ed.
Jasmine Chehrazi. Yoga District,
2014. Web. 18 Nov. 2014.
<http://www.yogadistrict.com/
be-safe-in-the-wild-world-ofyoga-modifying-forinjuryconditions-and-knowwhen-not-to-listen-to-youryoga-teacher/>.
"Yoga Poses for Beginners."
Fitness Magazine. Meredith
Women's Network, 2014. Web.
18 Nov. 2014.
<http://www.fitnessmagazine.c
om/workout/yoga/poses/begin
ner-yoga-poses/?page=12>.
Darst, P.W.,Pangrazi,
R.p.,Sariscany, M.,& Brusseau,
T.A., (2012). Dynamic physical
education for secondary school
students (7th ed.). New York:
Benjamin Cummings (pp. 238)
SHAPE America. (2014).
National standards and grade
level outcomes. Champaign, IL:
Human Kinetics.

 Darst, P.W.,Pangrazi,
R.p.,Sariscany, M.,& Brusseau,
T.A., (2012). Dynamic physical
education for secondary school
students (7th ed.). New York:
Benjamin Cummings (pp. 328)

SHAPE America. (2014).

National standards and grade
level outcomes. Champaign, IL:
Human Kinetics.
"Muscular Endurance."
General Fitness Guide. General
Fitness, n.d. Web. 17 Nov.
2014.
<http://generalfitness.tripod.c
om/id1.html>.

Solutions, n.d. Web. 17 Nov.

2014.
<http://www.ptsiowa.com/Docu
ments/dynamic's%20list.pdf>.
Darst, P.W.,Pangrazi,
R.p.,Sariscany, M.,& Brusseau,
T.A., (2012). Dynamic physical
education for secondary school
students (7th ed.). New York:
Benjamin Cummings (pp. 238)
SHAPE America. (2014).
National standards and grade
level outcomes. Champaign, IL:
Human Kinetics.