Dylan Sheehan

East Longmeadow High School

Physical Fitness/Wellness Block Plan Assignment
PHED 239-Module 4: High School
Dr. Mangano
Springfield College
11/28/2012

Equipment:

Kick Boards (24)

Leg Buoys (24)
Yoga Mats (24)
CD Player (1)
Soothing CD (1)
Bench (1)
Barbells (25)
Weight Rack (2)
Dumbbells (10)
Weight Plates (2 lbs. to 45 lbs.)
Individual Assessing Cards (24)
Pencils (24)
Skill Cue Sheets (10)
Watch (1)
Whistle (1)
Stopwatch (2)
Boxing gloves (24)
Heart Rate monitors (24)
Heart Rate Assessment Sheets (24)

Facilities:

Weight Room
Pool
Gymnasium

Unit Objectives:
(P): Perform four different tasks having to do with each of the fitness components by using correct skill
cues throughout the entire unit. (NASPE 1; MA CF 2.17)
(C): Identify the different skill cues of each exercise within the four lessons by filling out the
assessment cards. (NASPE 2; MA CF 2.21)
(C): Identify the importance of muscular strength, muscular endurance, flexibility, and cardiovascular
endurance by the end of the four lessons with 80% accuracy. (NASPE 4; MA CF 2.21)
(A): Work cooperatively individually, with a partner, and with a small group by encouraging each other
to do well and helping them throughout all four lessons. (NASPE 5; MA CF 2.26)

BLOCK PLAN
UNIT Physical/Wellness Unit

Day 1

Day 2

Focus/Outcomes:
1. Muscular Endurance

Focus/Outcomes:
1. Flexibility

2. Swimming/ Heart Rate

2. Yoga

Equipment/Materials/Technology:

Equipment/Materials/Technology

Pool
Kick Boards (24)
Leg Buoys (24)

Yoga Mats (24)

CD Player (1)
Soothing CD (1)

Informing:
1. What is muscular endurance?
Informing:
1. What is flexibility?
Muscular Endurance is the ability to exert
Flexibility is the range of movement
force over an extended period of time.
2.What are some of the health benefits of building
through which a joint or sequence of
up muscular endurance?
joints can move.
Endurance postpones the onset of fatigue so
Using stretching activities, the length of
that activity can be performed for a longer
muscle, tendons, and ligaments are
period of time.
increased.
Muscular endurance increases metabolism,
2. What is yoga?
lowers heart rate, and helps to burn
Yoga is a Hindu spiritual discipline,
calories.
which includes breath control,
3. What are some benefits of performing workouts
meditation, and the use of specific
in a pool?
bodily postures. It is practiced for health,
relaxation, and flexibility.
Because of the buoyancy of water and
option of flotation devices, pool exercises
reduce stress on joints, bones and muscles. 3. What are the health benefits of doing yoga
and being flexible?
Pool workouts reduce the risk of injury
Yoga increases flexibility by helping to
because water provides resistance on the
reduce stiffness, tension, pain, and
body in multiple directions.
fatigue in muscles.
4. What is heart rate? Maximum heart rate? Target
Some of the health benefits of improving
heart rate?
flexibility include decreased risk of
Heart rate is defined as the number of
injury, reduced muscle soreness;
heartbeats per unit of time, usually per
improved posture, reduced risk of lower
minute (measured in beats per minute).
back pain, and increased blood and
It is going to be taken by finding a pulse
nutrients to tissues.
either on the radial artery or the carotid
Refining:
artery. Count the number of beats for 15
seconds and then multiply this number by 4 Skill Cues:
Corpse Pose-Lay flat on back, legs
(60 seconds) to get your heart rate.
shoulder width, arms fall alongside body
Maximum heart rate is the maximal heart
with palms up, breathe deeply
rate you can achieve. It helps to find a
Childs Pose-Kneel on mat touching big
persons target heart rate. This is
toes together, lay torso between your
calculating by subtracting your age from

220. (Example: 20 year old maximum heart

rate would be 220-20=
200 beats per minute)
Target Heart Rate is a desired range of
heart rate a person wants to reach. To find
it, take the maximum heart rate and
multiply it by the percentage you would
like to reach. Example: If you want to reach
75%, multiply THR x .75.
Refining:
What is the freestyle stroke? The freestyle
stroke, also known as the front crawl, is the
fastest and most efficient of the competitive
swimming strokes. It is the most common
and most preferred stroke of swimmers.
Skill Cues for using a kick board: Put
kick boards in front of the body, have arms
extended, and grab each side of the
kickboard. Skill cues for flutter kick: Legs
straight, legs move rhythmically in
opposition, toes pointed back.
Skill Cues for freestyle arms: hand
pitched out entering in front of shoulders,
elbow high, S-shape pattern: up & out,
down & in, down & back
Learning Activities:
1. Warm Up:
Arm Circles (forward and backward)
Hip Rotation
Leg Swings
Shoulder stretch- have elbow over head
2. Activities:
Students will be in 6 groups of 4 in a 6-lane pool.
There will be 4 students per lane.
1. Flutter Kick:
Students will each have a kick board. One
student will start kicking using the flutter
kick to the other side. Then once that
student gets about 10 meters, the next
student will start, and so on. Students will
go down and back, take a break, and then
do it again.
2. Freestyle Arms:
Students will have the leg buoys in between
their legs. Students will practice their

things with head down, lay hands

alongside your torso with palms up,
breathe deeply
Downward Dog-Hands shoulder width,
reach hands out in front of you, lift hips
toward the sky, heels down towards the
mat. Extension Up: Move hands closer
to feet if hamstrings are more flexible.
Extension Down: Hands further from
feet for less flexible hamstrings.
Easy Pose-Sit down with crossed legs,
feet below knees, clasp hands around
knees, keep head and body straight.
Sun Salutation-Stand on yoga mat with
palms together in prayer position, raise
arms overhead as you inhale, exhale and
bend forward until your hands touch
your feet.
Bridge Pose- Lie on your back with
your knees bent keeping feet together,
lift hips to the ceiling, then move your
arms over your head.
Bow Pose-Lie on your stomach, arms to
the sides, bring heels to buttocks, reach
back with arms and grasp ankles, raise
knees and pull ankles. Extension Down:
Let go of ankles and continue to stretch
the chest and legs.
Cobra Pose-Lie flat on stomach, put
arms in position to lift yourself up, lift
up chest using lower back, keeping the
buttocks relaxed.
Final Corpse- Lay flat on back, legs
shoulder width, arms fall alongside body
with palms up, breathe deeply

Learning Activities:
1.Warm Up:
Hamstring stretch
Quadriceps Stretch
Arm across stretch
5 lunges in place
5 squats
2. Activities:
Students will be in their own personal space
with a yoga mat facing the teacher. The teacher

freestyle stroke without kicking. One

student will start kicking to the other side,
then once that student gets about 10 meters,
the next student will start, and so on.
Students will go down and back, take a
break, and then do it again.
3. Full body Freestyle:
Students will put the flutter kick and the
freestyle arms together, and travel to the
wall and back 2 times each performing the
full stroke.
4. Relay Race:
Students will perform a relay race in their
groups of 4. Each team member will swim
one lap to the wall and back. Once that
student has touched the wall, the next
student does his lap, and so on. The team
that has all members do the lap first wins.
3. Cool Down:
One cool down lap
Arm circles
Leg swings
Assessment:
1. Resting heart rate before entering pool
2. Heart rate after each activity
3. Heart rate after cool down
References:
The Benefits of Pool Workouts (2012). Retrieved
from
http://www.superpages.com/supertips/poolworkouts.html
Darst, P. W., Pangrazi, R. P., Sariscsany, M., &
Brusseau, T. A. (2012). Dynamic physical
education for secondary school students (7th ed.).
New York: Benjamin Cummings.
A List of the Benefits of Cardiovascular Endurance
(2011). Retrieved from
http://www.livestrong.com/article/522212-a-list-ofthe-benefits-of-cardiovascular-endurance/

will be performing with the students and telling

them which poses to do and how to do them.
1. Corpse Pose
2. Childs Pose
3. Downward Dog
4. Easy Pose
5. Sun Salutation
6. Bridge Pose
7. Bow Pose
8. Cobra Pose
9. Final Corpse
3. Cool Down:
Deep breathing exercise- 10 deep
breaths
Assessment:
1. Fitnessgram Test Items- Trunk Lift and
Back-saver sit and reach tests will be done
before the yoga session.
2. Trunk lift and sit and reach tests will be done
after the yoga session, and students can see
improvements.
References:
Darst, P. W., Pangrazi, R. P., Sariscsany, M., &
Brusseau, T. A. (2012). Dynamic physical
education for secondary school students (7th
ed.). New York: Benjamin Cummings.
Health and Balance: The Health Benefits of
Yoga (2012). Retrieved from
http://www.webmd.com/balance
/guide/the-health-benefits-of-yoga
Basic Yoga Session - Yoga Exercise and Pose
(2005). Retrieved from http://www.abc-ofyoga.com/yogapractice/yogabasicsession.asp

Day 3

Day 4

Focus/Outcomes:
1. Muscular Strength

Focus/Outcomes:
1. Cardiovascular Endurance

2. Circuit Training

2. Cardio Kickboxing/ Heart Rate

Equipment/Materials/Technology:

Equipment/Materials/Technology

Bench (1)
Barbells (25)
Weight Rack (2)
Dumbbells (10)
Weight Plates (2 lbs. to 45 lbs.)
Individual Assessing Cards (24)
Pencils (24)
Skill Cue Sheets (10)
Watch (1)
Whistle (1)
Stopwatch (2)
CD Player with CD (1)

Informing:
1. What is muscular strength?
Muscular strength is the ability of muscles
to exert force. It is important also because
it facilitates the learning of motor skills.

Boxing gloves (24)

Heart Rate monitors (24)
Heart Rate Assessment Sheets (24)
Pencils (24)
CD Player with CD (1)
Informing:
1. What is cardiovascular endurance?
Cardiovascular endurance is the ability
of the heart, lungs, and blood vessels to
deliver oxygen to working muscles and
tissues and the ability of those muscles
and tissues to use the oxygen.
Done over a longer period of time
2. What is cardio kickboxing?
Cardio Kickboxing is a cardiovascular
workout that encompasses aerobics,
boxing and martial arts.

3. What are the health benefits of cardiovascular

endurance and cardio kickboxing?
Benefits of cardiovascular endurance
consist of maintaining a healthy weight,
increasing the bodys efficiency, and
reducing the risk of diseases that could
be life threatening, such as coronary
heart disease.
3. What are the health benefits of circuit training
Some of the benefits of cardio
and gaining muscular strength?
kickboxing include improvement of
Benefits of circuit training include burning
strength, aerobic fitness, flexibility, and
high amount of calories, the maintenance of
balance.
an elevated heart rate for the entire period
4. What is heart rate? Maximum heart rate?
of exercise, and it is an effective, total body Target heart rate? (Review from day 1)
workout even if you dont have a lot of
Heart rate is defined as the number of
time.
heartbeats per unit of time, usually per
Benefits of gaining muscular strength are a
minute (measured in beats per minute).
higher daily level of energy, you will be
It is going to be found on the heart rate
healthier when you are older, and it helps
monitor that will be worn around the
prevent diseases such as diabetes, heart
students chest.
disorder, and cancer.
Maximum heart rate is the maximal
2. What is circuit training?
Circuit training is selected weight-training
exercises performed one after another in an
exercise sequence
This usually uses lighter weights and short
periods of rest.

4. What is a rep? What is a set?

A rep, short for repetition, is a movement
within an exercise. The amount of reps you
do is the number of times you do the
exercise before resting.
A set is a group of reps performed during
that particular exercise.
For muscle strength, low reps and high
weights are used.

heart rate you can achieve. It helps to

find a persons target heart rate. This is
calculating by subtracting your age from
220. (Example: 20 year old maximum
heart rate would be 220-20=
200 beats per minute)
Target Heart Rate is a desired range of
heart rate a person wants to reach. To
find it, take the maximum heart rate and
multiply it by the percentage you would
like to reach. For cardio kickboxing, the
students should be at around 50%-70%
of the maximum heart rate.

Refining:
Skill Cues:
Dumbbell Lunges (Gluteus Maximus)
Stand with dumbbells grasped to sides.
Lunge forward with first leg, lower body by Refining:
flexing knee and hip of front leg until knee Skill Cues:
Boxers Stance- Ready stance, hands
of rear leg is almost in contact with floor,
chin high, dominant hand slightly behind
return to original standing position by
nondominant hand, weight on balls of
extending hip and knee of forward leg.
the feet, feet pointed straight ahead.
Repeat with opposite leg.

Boxers Center Jog Stance- Bouncing

Bicep Curls (Bicep) Position dumbbells
on both feet, hands up to the chin, feet
to sides with arms straight, raise one
even and shoulder width apart.
dumbbell and rotate forearm until it is
Jab- Lead arm snaps forward and back
vertical and palm faces shoulder. Lower
Cross- Shoulder turn, pivot of rear foot,
and repeat with opposite arm.
snap with rear arm
Bench Press (Pectorals) - Hands shoulder

Uppercut- Drop the knee, start a

width apart, push to straight elbow position
over chest when bar is in hands, slow
circular windmill with the arm, followed
controlled movement downward, touch
by rotating the hips and extending the
chest, then slow controlled movement
knee upward, punch comes up and
upward and end with straight elbow
forward
position. Spotter: Stand in athletic stance,
Hook- Slight drop of the arm, rounded
both of your feet on the floor at the same
hook motion to hit the side of the target,
level, keep arms in front of you and hands
either arm
open at all times and communicate with
Block- Move arm upward in an L shape
your partner.
to block a punch
Pull Ups (Deltoids) Grip the bar with
Flutter Jabs-Burst of continuous jabs
overhand grip, pull up steadily without
Front Kick- Step with opposite foot,
swinging legs, come back down until arms
bring knee up, flex ankle, extend kick
are fully extended, and repeat. Ext. Downforward
Use a band Ext. Up- Weighted vest
Side Kick- (right) Step sideways with
Squats with military press (Quadriceps) right foot, cross over with left foot, bring
Hold weights over shoulders, squat as low
right knee up, extend kick to the side
as you can only coming halfway up. On
Roundhouse Kick- Step forward with
last rep stand up and push the weight
opposite foot, raise kicking leg to flexed
overhead, and repeat.
position, pivot on rear foot, explode kick
Tricep Extension (Tricep) - Position one
forward, toes pointed.
dumbbell overhead with both hands.
Extensions: If students are having trouble, they

Elbows overhead, lower forearm behind

upper arm by flexing elbows, raise
dumbbell overhead by extending elbows
while hyperextending wrists.
Abdominal Crunches (Abdomen) Lie
down on the floor with your hands across
your chest. Pull belly button towards spine,
flatten lower back, bring shoulder blades
about 2 inches off the floor, hold for 2
seconds at the top, then slowly lower back
down and repeat.
Dips (Tricep) - Hang from a dip bar with
arms straight and shoulders over hands,
lower body until arms are bent to a 90
degree angle, lift body up, then return to the
starting position.
Bent Over Rows (Latissimus dorsi) - Use
both arms to lift barbell from the floor to
the stomach in a bent-forward position,
hands are kept pronated and back straight.
Squat Thrust (Gluteus Maximus,
hamstrings and quadriceps) - Stand with
feet together, squat down and place hands
on floor next to feet, explode backwards by
jumping into push- up position, then jump
feet back between hands and stand up.
Extensions: For the muscular strength circuit, if
students cannot do a station properly, they can
lower the weight in order to be more successful. If
a station is too easy for a student, that student can
add weight.
Learning Activities:
1. Warm Up: Dynamic Stretching
Arm circles
Arm across body
Toe touch
Lunges
Groin swing
Butterfly stretch
2. Activities:
Students will go through 10 stations in groups of 2.
The groups will go through each station twice.
Each station will be 1 minute long. After one
minute, the teacher will pause the music and
students will rotate clockwise through the stations.
They will begin the next station once the music

will continue to practice the punch, block or

kick that they are having trouble with until they
feel confident. If students need more of a
challenge, they can do the steps at a quicker
pace and more accurately.
Learning Activities:
1.Warm Up:
Arm across the body
Tricep stretch
Leg swings
Touch toes
Twists with arms extended
2. Activities:
Teacher will explain and demonstrate each of
the stances, punches, and kicks one by one to
make sure all students understand them. After
that, the teacher will begin the lesson sequence.
Students will spend 4 minutes doing each
sequence. There are 10 parts to the sequence.
The lesson sequence will go as follows:
Boxers jog with bobbing and weaving,
jabs and blocks
Left and right jabs
Left and right hooks
Left and right uppercuts
Left and right jab combos (Ex. Jab, jab,
hook)
Left and right forward kicks
Left and right side kicks
Left and right roundhouse kicks
Left and right combo kicks (Ex.
Forward, forward, side)
Any combo of punches or kicks
3. Cool Down: Teacher will lead dynamic
stretching
Knee Hugs
Quadriceps pulls
Leg kicks
Lunge with a twist
Assessment:
1. Students will check their heart monitor
resting and record it.
2. Students will check their heart monitor after
the jab combos and record it.

starts to play again. Students will record the

weights at each station on an individual paper they
will get at the beginning of class.
1. Dumbbell Lunges-2 sets of 8 reps (each
leg)
2. Bicep Curls- 2 sets of 8 reps (each arm)
3. Bench Press One partner will be doing
the activity while the other is the spotter,
and then switch. 2 sets of 4 reps
4. Pull Ups 2 sets of 4 reps
5. Squats with military press 1 set of 8 reps
6. Tricep Extension 2 sets of 8 reps
7. Abdominal Crunches 1 set of 20-25 reps
8. Dips 2 sets of 4 reps
9. Bent Over Rows 2 sets of 5 reps
10. Squat Thrust 2 sets of 8 reps
3. Cool Down:
Students will stretch different muscles that
they used for 5 minutes.
Assessment:
1. Individual cards with personal weights on them
will be handed in and evaluated by the teacher.
References:
Circuit Training Overview (2010). Retrieved from
http://www.muscleandstrength.com/articles/circuittraining-overview.html
Darst, P. W., Pangrazi, R. P., Sariscsany, M., &
Brusseau, T. A. (2012). Dynamic physical
education for secondary school students (7th ed.).
New York: Benjamin Cummings.

3. Students will check their heart monitor after

completing the sequence and record it.
4. Teacher will collect heart rate cards and
observe the results.
5. Students will be able to demonstrate 2
punches and 2 kicks at the end of the lesson.
References:
Armayor, Jill. A List of the Benefits of
Cardiovascular Endurance. (2011). Retrieved
from http://www.livestrong.com/article/522212a-list-of-the-benefits-of-cardiovascularendurance/
Darst, P. W., Pangrazi, R. P., Sariscsany, M., &
Brusseau, T. A. (2012). Dynamic physical
education for secondary school students (7th
ed.). New York: Benjamin Cummings.

References:
Armayor, Jill. A List of the Benefits of Cardiovascular Endurance. (2011). Retrieved from
http://www.livestrong.com/article/522212-a-list-of-the-benefits-of-cardiovascular-endurance/
Basic Yoga Session - Yoga Exercise and Pose (2005). Retrieved from
http://www.abc-of-yoga.com/yogapractice/yogabasicsession.asp
The Benefits of Pool Workouts (2012). Retrieved from
http://www.superpages.com/supertips/pool-workouts.html
Circuit Training Overview (2010). Retrieved from
http://www.muscleandstrength.com/articles/circuit- training-overview.html
Darst, P. W., Pangrazi, R. P., Sariscsany, M., & Brusseau, T. A. (2012). Dynamic physical education
for secondary school students (7th ed.). New York: Benjamin Cummings.
Health and Balance: The Health Benefits of Yoga (2012). Retrieved from
http://www.webmd.com/balance/guide/the-health-benefits-of-yoga
List of the Benefits of Cardiovascular Endurance (2011). Retrieved from
http://www.livestrong.com/article/522212-a-list-of-the-benefits-of-cardiovascular-endurance/