TECHNIQUE
Today we are going to learn how to create a personal fitness routine.
IMPORTANCE
Creating a personal fitness routine is important because regular exercise and activity help maintain and improve your overall well-being.
VOCABULARY
Exercise: physical activity that is done to sustain or improve health and fitness.
When creating a personal fitness routine, it is important to have:
1. Aerobic fitness
2. Strength training
3. Balance training
4. Flexibility and stretching
PRACTICE
Spread out onto the field so that you are at least an arm’s length away from the person standing next to you. I will call out different exercises for us to do.
DESIGN A CIRCUIT TRAINING WORKOUT
TIME
15-25 minutes
NUMBER OF STUDENTS
No restrictions
EQUIPMENT
5 short cones
1 jump rope per 6 students
OBJECTIVE
Today we are Designing a Circuit Training Workout. In this game, the objective is to create a personal fitness routine as you and your group participate in your own circuit training workout.
INSTRUCTIONS
I will divide the class into groups of three.
With your group, decide which exercises you will do at each station.
Stations will include:
Upper body
Lower body
Core
Cardio
I will set a timer to go off every minute to help students know when to rotate stations.
Before the training begins, decide which station you and your group will start at.
When I say, “GO!” begin your workout. We will cycle through the stations.
At the end of the work, spend 3-5 minutes working on stretching and flexibility.
Game 1: Play as indicated above.
Exit Ticket: Students name the four components that a personal fitness routine should include.
TEACHING TIPS
Approach:
Remind students this is not a competition – everyone should focus on their own progress.
Add more or less stations depending on time and class size.
Depending on time and amount of stations, cycle through the rotation 3–6 times.
ELL Accommodation:
Post labeled pictures of skills and game play.
Partner with proficient English speakers for directions/modeling and reflections.
SpEd Accommodation:
Set individual goals for physical or behavioral modifications.
Allow students to demonstrate skill one-on-one with teacher.
Allow students extra time to master the skill.
Reflection:
What is a fitness program and who could benefit from one?
Why did you choose the specific skills you did for your fitness program?
Do you notice your body adapting or getting stronger from week to week?
Develop and describe three short-term and three long-term fitness goals.
CLASS LEAD WORKOUT
TIME
15-25 minutes
NUMBER OF STUDENTS
No restrictions
EQUIPMENT
None
OBJECTIVE
Today we are going to do a Class Lead Workout. In this game, the objective is to help you create a personal fitness routine by having you and your fellow classmates contribute different exercises to a workout.
INSTRUCTIONS
I will divide the class into groups of three. Each group will be assign a portion of the workout.
Workout portions will include:
Warm up
Upper body
Lower body
Core
Cardio
Cool down/stretching
Once you are assigned your portion of the workout, decide with your group which exercise and the amount you will lead the class through (i.e., plank for 30-seconds or high knees for 20-seconds).
Warm up groups will go first, each contributing their exercise
Next, we will rotate through the upper body, lower body, core and cardio groups.
Finally, we will end with cool down/stretching groups.
The entire class will participate in the workout, unless your group is leading the exercise and you will be instructing as well as assisting student’s form.
Game 1: Play as indicated above.
Exit Ticket: Students name the four components that a personal fitness routine should include.
TEACHING TIPS
Approach:
Remind students this is not a competition – everyone should focus on their own progress.
Remind students to keep their exercises reasonable. Each exercise should take approximately 30- 45 seconds
ELL Accommodation:
Post labeled pictures of skills and game play.
Partner with proficient English speakers for directions/modeling and reflections.
SpEd Accommodation:
Set individual goals for physical or behavioral modifications.
Allow students to demonstrate skill one-on-one with teacher.
Allow students extra time to master the skill.
Reflection:
What is a fitness program and who could benefit from one?
Why did you choose the specific skills you did for your fitness program?
Do you notice your body adapting or getting stronger from week to week?
Develop and describe three short-term and three long-term fitness goals.
WORKOUT STATIONS
TIME
15-25 minutes
NUMBER OF STUDENTS
No restrictions
EQUIPMENT
5 short cones
1 jump rope per 6 students
OBJECTIVE
Today we are doing Workout Stations. The objective, is to help you create a personal fitness routine by having you create a workout station for students to do.
INSTRUCTIONS
I will divide the class into two groups– Group A and Group B.
Group A will be facilitating the workout while Group B participates in the workout
If you are in Group A, decide which exercise each of you will do.
Each group will need a variety of exercises that include:
Upper body
Lower body
Core
Cardio
I will set a timer to go off every minute to help students know when to rotate stations.
If you are in Group B, choose a station to begin at.
When I say, “GO!” Group B will begin their workout while Group A assists students in their form.
At the end of the exercise rotation, Group A will have a turn to take part in Group B’s workout.
When both groups are finished working out, we will all participate in a class cool down/stretching.
Game 1: Play as indicated above.
Exit Ticket: Students name the four components that a personal fitness routine should include.
TEACHING TIPS
Approach:
Remind students this is not a competition – everyone should focus on their own progress.
ELL Accommodation:
Post labeled pictures of skills and game play.
Partner with proficient English speakers for directions/modeling and reflections.
SpEd Accommodation:
Set individual goals for physical or behavioral modifications.
Allow students to demonstrate skill one-on-one with teacher.
Allow students extra time to master the skill.
Reflection:
What is a fitness program and who could benefit from one?
Why did you choose the specific skills you did for your fitness program?
Do you notice your body adapting or getting stronger from week to week?
Develop and describe three short-term and three long-term fitness goals.