Musical Fitness

Grade: 7-12
Equipment
: music player/music
: sheets with fitness activities (laminated for longer use) - Fitness Cards
: if desired, if available, mats for each group to do activity on
: pencil per group
: handout

Purpose: To expose students to different fitness activities, warm up, and have them understand, and
categorize activities into the different components of fitness

Description: Have all fitness cards prepared, and go through and demonstrate what each card activity
should look like before activity begins. Divide students into groups of 3, if additional students, some
groups may have 4 students. Have one student from each group form a large circle, then have the
additional group members line up behind them.

Place fitness cards in middle of circle face down. Number students in line 1 through 3. Choose one of the
3 numbers at random, and when music starts, that student must walk, jog or run around the outside of
the circle, all students moving in the same direction. When music stops, individual going around outside
of circle, must get back to their original group, continuing in the same direction. Other two group
members create a bridge with their hands, and individual going around must go under bridge. They then
must grab 1 fitness card from middle and bring back to group. Whichever card student picks up first is
the activity the entire group must do. Each group will have a handout, and once they do the fitness
activity, they will fill out which component/components of fitness that that activity would fall into. There
must be enough fitness cards for each group to do an activity. Once activity is done, they must return
the cards to the middle and return to their group. A new number is called and the activity is repeated.
This can continue as many times as desired. At the end of the activity, have students either hand in their
sheets, or review each of the activities and its fitness components.

Modifications: Once students have experience with this activity, they may come up with different fitness
activities they want to do, and write them on a fitness card.

If smaller class size, may either have less total groups of 3, or once the running student has returned to
partner, they must run around partner 3 times before they can grab a card from the middle.
Musical Fitness Handout
Names:
Exercise Check off those that apply
Cardiovascular
30 sec plank Muscular Endurance
Muscular Strength
Flexibility
Cardiovascular
Grapevine across the gym Muscular Endurance
Muscular Strength
Flexibility
Cardiovascular
Muscular Endurance
10 push ups Muscular Strength
Flexibility
Cardiovascular
20 sit ups Muscular Endurance
Muscular Strength
Flexibility
Cardiovascular
10 burpees Muscular Endurance
Muscular Strength
Flexibility
Cardiovascular
25 jumping jacks Muscular Endurance
Muscular Strength
Flexibility
Cardiovascular
10 tuck jumps Muscular Endurance
Muscular Strength
Flexibility
Cardiovascular
5 Lunges Each Leg Muscular Endurance
Muscular Strength
Flexibility
Cardiovascular
30 sec Jog on the Spot Muscular Endurance
Muscular Strength
Flexibility
Cardiovascular
15 toe taps Muscular Endurance
Muscular Strength
Flexibility
Cardiovascular
15 squats Muscular Endurance
Muscular Strength
Flexibility
Cut out each section into a square to create fitness cards, or create your own

30 sec. plank Grapevine across Gym

10 push ups 20 sit ups

10 burpees 25 jumping jacks

10 tuck jumps 5 lunges each leg

30 sec jog on spot 15 Toe Taps

15 squats