DPA

FITNESS BLAST

Division/ Grade: intermediate 7/8

HPE Overall Expectation (s):
A. Active Living
A1. Participate actively and regularly in different physical activities
A2. Understanding the importance of physical activity in contribution to healthy living
A3. Responsibility for safety of self and others
HPE Specific Expectation (s):
A1.1 Actively participate according to their capabilities in a wide variety of program activities
A1.2 Demonstrate an understanding of factors that contribute to their personal enjoyment of being
active, as they participate in a diverse range of physical activities in a variety of indoor and outdoor
environments
A1.3 Demonstrate an understanding of factors that motivate personal participation in physical activities
every day, and explain how these factors can be used to influence others to be physically active

A2.1 Daily physical activity (DPA): participate in sustained moderate to vigorous physical activity, with
appropriate warm-up and cool-down activities, to the best of their ability for a minimum of twenty
minutes each day
A2.2 Recognize the difference between health-related components of personal fitness and skill-related
components, and explain how to use training principles to enhance both components
A2.3 Assess their level of health-related fitness during various physical activities and monitor changes in
fitness levels over time
A2.4 Develop, implement, and revise a personal plan to meet short- and long-term health-related fitness
and physical activity goals

A3.1 Demonstrate behaviours and apply procedures that maximize their safety and that of in a variety of
physical activity settings
A3.2 Demonstrate a basic understanding of how to deal with emergency situations that may occur while
participating in physical activity
Equipment Needed:
-Whistle
-Chart/list of activities
Musical Pairing and Time Frame:
-20 minutes
Safety Guidelines: (Reference Ophea.net)
-Ensure that there is a controlled amount of activity in the given space with no body contact
-Appropriately plan activities to provide safety while engaging all students
-Avoid and caution students not to throw objects
-Check surroundings for all safety hazards (i.e. furniture) providing a physically safe
environment
-Create visual boundaries away from any hazards such as desks, chairs, fountains, etc.
Classroom Management: (e.g. space, # of participants)
-Move all desks, and chairs to the sides or back of the classroom to create lots of open space
-Make sure there is arms span of space around you
-EVERYONE can participate


Accommodations:
-Quicker transition whistles to encourage continuous movement (move to the next action even
if they are unable to complete the entire set)
-If unable to complete the amount of reps states, complete as many reps as possible until the
next whistle instruction
-Have students come up with their own exercises for the whole class to perform
-Have students lead the activity by using a number instruction rather than whistle (i.e. calling
out the number 1 rather than blowing the whistle once)
-Exercise accommodations (e.g. if student cant perform jump squat, modify to stationary
squat)
Description of Activity:

Dynamic Warm-Up
-10 jumping jacks (jump up and move your arms and legs apart like a star, then jump and
bring your arms and legs back together)
-30 seconds boxer jog (running on the spot while driving the knees high touch palm to knee)
-30 second gluteal kicks (running on the spot while kicking your heel back towards your
buttocks)
-5 lunges each leg (10 total) (take a big step forward with one leg and bend the knee to 90
degrees while front foot remains flat on the ground)
-10 Swinging leg lifts (each leg) (holding a partners shoulders, swing your leg side to side)
-20 seconds football quick feet drill (start with feet wider than shoulder width apart and knees
bent, alternate feet as quick as possible as if the floor is hot lava)

Moderate to Vigorous Activity
-Students begin by jogging/walking around the class
-Teacher blows whistle in different sequences
-Student does action based on the number of whistle blows
-Continue to walk or jog around the class after exercise is completed until next whistle
instruction

Example:
One whistle = 5 x jump squats (start with feet shoulder width apart, bend knees as if you are
sitting on a chair and explode/jump up)
Two whistle = 10 x mountain climbers (start in push-up position on the floor, then bring
alternate knees up to the chest. While one leg is in towards the chest, the other leg is
extended)
Three whistle = 3 x box hop (stand with your feet together and two-foot jump in the shape of a
box 4 jumps = 1 rep)
Four whistle = 3 x push ups (start with hands and toes on the floor keep the whole body
straight, and raise and lower the body using the arms)
One long whistle = return to jogging on the spot

Cool Down (Static stretching)
-20 seconds hamstring stretch (touch your toes without bending your knees)
-20 seconds quadriceps stretch (each leg) (hold your foot while flexing the knee back heel to
buttocks)
-20 seconds triceps stretch (each arm) (hold arm behind the head and push elbow across and
down with the opposite hand)
-20 seconds calf stretch (with hands and feet on the floor with buttocks in the air, slightly
bend one knee and you push the other heel into the ground)
Cross Curricular Connections:
Math Number Sense and Numeration
Reference/Resource:
https://www.tcdsb.org/ProgramsServices/SchoolProgramsK12/Documents/FINAL%20DPA%20b
ook%202005.pdf

http://www.edu.gov.on.ca/eng/curriculum/elementary/health1to8.pdf

http://safety.ophea.net/sites/safety.ophea.net/files/docs/appendices/E_C/E_C_AppendixG_16.
pdf