Teacher: Block 3 Unit Topic: Fitness Objectives:

Date: 12/2/13 Lesson Topic: Fitness Stations

Lesson #: 1 of 1

Lesson Time: 40 Minutes # of Students: 20-30 Grade: 3-5

Students will be able to demonstrate motor skills and movement patterns by completing station circuit activities. Students will be able to list and describe circuit activities and their fitness components and the major muscle groups worked at each station. Students will be able to challenge and encourage each other while working in small groups at each station by using positive words and interactions.

Equipment: 4 jump rope ladder worksheets, jump ropes, cones, 4 balance boards, 4 physio balls, exercise bands, 3 roller racers, scooters, 4 yoga mats, one agility ladder
LESSON CONTENT & PROGRESSIONS TEACHING CUES CHALLENGES: TEACHING BY INVITATION & INTRA-TASK VARIATION one challenge must be described for each activity/task MANAGERIAL STRATEGIES SAFETY

Set Induction: Good morning 3/4/5th grade! We have a very fun and exciting lesson today, which will work on our muscular strength and endurance in many different ways. Lucky for you, some of PSUs elite personal trainers are here just for you! We will play music as they help you through each station by providing fun fitness games and challenges! Were going to first start with a great tag game you have never gotten to play before!

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Scan the gym for loose materials/debris before stations are setup.

Students will be lined up at the half court line when they enter the gym. They will stay here until they receive their number and are told to go to their first station. X = Students O = Teachers

Instant Activity: 123 Tag Set up safe zones in the four corners of the gym (hula hoops). Fleers are spread out evenly in the safe zones, and 2-3 taggers are in the center circle of the gym. If the instructor blows the whistle one time, fleers try to make it to the safe zone in the corner to their right as taggers run to tag them between safe zones. Two whistles and the fleers go to the safe zone on their left. If the instructor blows the whistle three times, fleers must stay frozen inside their safe zone (hula hoop). If you are tug between safe zones or exit your hula hoop on a three, you also become a tagger. Restart the game with 2-3 different taggers when there are too many in the middle. Set up enough hula hoops in each corner that multiple students can fit. Space hula hoops out enough that many students do not all have to run to the same small area.

Transition: How does your HR feel? Are your muscles warmed up and ready for fun fitness challenges?! The number on the card you are about to recieve tells you what station you will start at when I say go. When the music stops you will hear one whistle which means its time to rotate. Go!

After the IA, students will be handed a card which has a number 1-8 on it. This will be the first station they go to during the fitness station portion of the lesson.

Activity/Task: Stations (Approx. 3 minutes each) 1. Balance Boards Welcome to the Balance Board station! Today we're going to test your balancing skills and see how long you can hold your stance! First we are going to see who can hold their balance the longest (1 minute). Great job everyone, this time we are going to do some partner challenges. (Have students pair up and have one student on the balance board while the other performs the first task.) The first task will be a push up challenge! See how many pushups you can do before your partner loses their balance on the

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Balance Focus Wide Base

TBI: Students will be able to choose their form of pushups during the push up challenge. They can do a modified version or change their base to make it more challenging. They will also choose the ball they throw for the passing challenge.

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Students will be spaced at least an arms length apart while on balance boards to avoid injury.

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balance board, then switch. (1 minute) Next we are going to do a sit up challenge! See how many crunches you can do before your partner loses their balance, then switch. (1 minute) Now since you have had some practice on the balance boards, we are going to see how many times you can throw and catch a ball with your partner while you are both standing on a balance board! (Time them for two 30 second rounds to see if they can beat their score) Great job working on your balancing skills today, rotate to the next station!

2. Physioball Welcome to the physioball station! Here we are going to be working on arm and core strength using these physioballs and a partner! Individual o Balance on physioball on stomach (superman) o Push ups on physioball o Leg Lifts- place physioball between ankles and lift legs into air Partner o Sit up Passes- face to face with partner, sit up & throw/hand off ball to partner o Partner twist pass- partners back to back (Standing or sitting) twist to pass ball to partner

ITV: If students struggle with balancing, they will spend more time on the "how long can you balance round" and stance practice before they move onto the other challenge rounds. I will also move students further apart during the throwing challenge if necessary. If students are very successful at the throwing challenge, they will be challenged to throw 2 balls at once.

^ = Cone with number for each station Stations 4 and 8 will be located at either ends of the gym for scooters and roller racers so that they have enough room for races/relays.

Partners can hold onto physioball to help superman balance Students can decide what part of legs are on physioball for pushups to make it easier or more difficult (ankles, shins)

3. Exercise Bands Welcome to the exercise band station! You know what's great about exercise bands? They're like giant rubber bands! And you can get a great workout without using weights! You don't even need a lot of space to do a workout with them. Were going to go over a few exercises you can do with them. Chest fly: hold the band in front of you

Students are spread out in own personal space Arms extended No throwing exercise bands

with arms extending and hands shoulder width apart; pull the band apart as you open up your arms/shoulders to make a T with your body Bicep curls: step on the center of the band with arms down at side; pull the band up bending your elbows and bringing your hands to your shoulders Seated row: sit down with your legs straight and your back straight; put the band around your feet just like the bicep curls, pull the band back by bending your elbows out to the side and bringing your hands to your chest Sit ups: keeping the band on your feet, get into sit up position; hold the band, lay down keeping knees bent and feet in place and then sit up

Make a T Arms down Bend elbows Hands to shoulders Hands to chest Bend elbows out to side TV & TBI: different resistance with bands; easier = looser band; harder = tighter band

Down Sit up

4. Scooters Whos ready to do some scootin!? At this station we are going to be partaking in some relay races. Not just any relay races, but relays on scooters. You and your partner will both sit on your individual scooters next to one another. The first person will pick up one of the objects in the hula hoop and will pass it to their partner. You cannot throw or toss the objects, you must pass them. After you pass the object to your partner, your partner will stay still as you scoot around your them. When you get to the other side of your partner, your partner will now hand you the object and they will now scoot around to your other side. You will continue this rotation until you are able to place the object into the far hula hoop. When you place your object into the far hoop, both you and your partner will scoot as fast as your can back to the first hula hoop to grab the next object. You and your partner will repeat this until all of your objects from the first hula hoop and now in the second hula hoop.

Keep at least one hand on a handle at all times. Keep head up/on a swivel while traveling, especially when traveling backwards. Push with feet Pull with heels ITV: Pass with feet, scoot on stomach, two objects/one hand, etc.

5. Yoga Mats Welcome to the Yoga station! At this station we are going to work on our flexibility by stretching our muscles and holding each stretch for a period of time. The poses we'll do also resemble some animal stretches as well so as we do them, don't hesitate to act like the animal! Child's Pose Kneel on the floor bent over with forehead on the floor, arms extend behind the body on the floor with palms up Down-ward Facing Dog On hands and feet create a point with hips, push heels to the floor, straight back Cobra Pose From lying prone, lift upper torso with arms, lift through the chest Cow Pose On hands and knees, round spine out evenly, pushing belly up, hands pointed forward, toes pointed behind Cat Pose On hands and knees round spine out evenly pushing belly up, hands pointed forward toes pointed behind Extended Puppy Pose Stack hips over knees, extend torso and arms forward resting forehead on floor Sphinx Pose In a prone position, stack elbows under shoulders, lift upper torso onto forearms Cat Pose On hands and knees round spine out evenly pushing belly up, hands pointed forward toes pointed Cow Pose On hands and knees, round spine out evenly, pushing belly up, hands pointed forward, toes pointed behind Cobra Pose From lying prone, lift upper torso with arms, lift through the chest Down-ward Facing Dog On hands and feet create a point with hips, push heels to the floor, straight back

Be sure to watch for and correct incorrect/dangerous form.

ITV: guide students who are able through progressions for each pose

Balance Breathe Focus Keep good form!

Child's Pose Kneel on the floor bent over with forehead on the floor, arms extend behind the body on the floor with palms up

Great job everyone! If you have pets at home that are like the poses we did you can watch them and see if they do the same stretches we did today. Rotate to the next station! 6. Agility Ladder Welcome to the agility ladder! Here, were going to do different jumping activities inside and outside of the squares to improve our coordination and fitness! Ill demonstrate the activities first, then you try. At the end of the ladder, run to the cone at the far end and jog back to the base of the ladder. Lets get started!

One in forward: One foot in each square. Two in forward: Jump from square to square. Two in Lateral: Jump sideways from square to square. Hopscotch forward: Two in, two out. In-In-Out-Out Forward: In, in, out, out. Lateral feet: Up, over, up, over.

Let next in line start no sooner than when the student in front of them is about of the way through.

7. Jump Rope Ladder Explain to the students that we will be going

Make sure students stay on or very close to

over the proper way to jump rope and other ways you can jump rope by using the Jump Rope Ladder. It is important that you keep your eyes on the rope and have your wrists by your waist. There are 18 levels on the jump rope ladder. Once you get 10 jumps in a row on the level you can go to the next one. Great job! Forwards Jump Jump over forwards Double Bounce Two bounces before one jump Single Bounce One bounce and jump Hop On one foot Backwards Jump Jog & Jump Hot Peppers Jump as fast as you can Side Swing Swing rope out wide and then jump Straddle Jump with feet out wide Twister Twist body while jumping Skier Jump side to side over a line when jumping Bell Jump up and down the line Heel Taps Switch heel taps when jumping Rocker Body like rocking chair/horse Hopscotch Single, straddle, single, straddle The X Criss cross legs when jumping Crossovers Cross arms when jumping Double Unders Rope passes under twice to one jump 8. Roller Racers Whos ready to race? In this station we will be racing the roller racers. To use them you will sit on the blue seat, place your feet on the pegs and keep your hand on the black handles at all times. To move you must rotate your arms back and forth as fast and hard as you can. You will be in teams of no more than 2. One teammate will race to the cone and back while the other does jumping jacks. When the racer gets back, you will switch roles. The next trip down and back will be

Keep eyes on the rope Wrists by your waist Quick feet Set up polyspots a safe distance away from each other at this station (5-6 feet).

their poly spots. Watch for other students running too closely by the jump rope station. May want to have students facing the other stations while jumping rope, especially since many children have a tendency to jump backwards.

ITV: if roller racers are too difficult use scooters. Partner scooting (sitting facing same direction with back partners feet being held at front partners lap), change exercise activity

Keep two hands on scooter handles at all times. Travel safely.

push-ups, then sit-ups, etc. (be sure to mix up exercise activtities) See how many times your team can make it down and back! Transition/Closure: Ok class, bring it in to the center court line! Whose muscles feel stronger? Whose muscles feel a little tired? What are some sports and activities that strong muscles will help you excel at? Great job today, I hope you all had as much fun as we did!

Reflection: I was incredibly impressed with the success of this lesson. Stations were different and challenging, and worked major fitness components (missed body composition). There was an incredible amount of ITV that was able to be incorporated as necessary at each station, which really helped all students to have fun, stay engaged, and stay motivated! It was very helpful to have the luxury of one teacher at each station, but if the activities and proper form for each station were taught in smaller chunks throughout the course of a fitness unit, I believe this lesson could run very smoothly with only one instructor. One thing that is apparent from delivering this lesson is that music really does help students (and teachers) to enjoy lessons, especially when they are fitness oriented. Changing regular fitness exercises and routines and adding some fun challenged helped to break up the potential monotony of a fitness unit and I believe the students really enjoyed learning about and working fitness components!