10th physical education - home - great hearts northern ......ü zombie walks in place (30 seconds)...

10th Physical Education: March 30 – April 3

Time Allotment: 30 minutes per day

Student Name: ________________________________ Teacher Name: Ms. Carstens Academic Honesty

I certify that I completed this assignment independently in accordance with the GHNO

Academy Honor Code.

Student signature:

___________________________

I certify that my student completed this assignment independently in accordance with the

GHNO Academy Honor Code.

Parent signature:

___________________________

10th PE – March 30 – April 3

Packet Overview Date Objective(s) Page #

Tuesday, March 31 1. Use proper form while participating in a whole-body workout. 2. Explain the significance of stretching before and after exercise.

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Wednesday, April 1 1. Use proper form while participating in a core workout. 2. Explain the significance of proper stretching technique.

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Thursday, April 2 1. Use proper form while participating in an isometric workout. 2. Explain the significance of good flexibility in terms of a healthy

lifestyle.

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Additional Notes: Hello, my Great-Hearted PE students! First, let me say that I miss sharing class with you—your enthusiasm, your personalities, and your positive attitudes (even on mile-run days!) brought excitement and true joy to my Tuesday, Wednesday, and Thursday afternoons! I know we are currently unable to continue your fitness journey together in person, but it is my hope and privilege to see to it that your journey does not come to a screeching halt because of our recent circumstances. To keep you moving through this course (both literally and figuratively), I have structured this packet and those to come with daily plans to help you accomplish key objectives for this course as well as to help you make progress toward reaching your goals for the semester. I want you to succeed!

With that in mind, here are some instructions and notes for you as you work:

• Each day will have a fitness portion of the lesson and an enrichment portion (typically an article and/or reflection piece).

• For the fitness portion, a watch, clock, or timer will be needed (preferably one with a second hand, or digital seconds—you may use your phone’s stopwatch tool, or Google Timer/Stopwatch. See the screenshots on pg. 2 for Google Timer instructions!

• Read through all of the day’s lesson and instructions BEFORE you begin, especially the fitness portion. It is important to know the plan for the day prior to starting the task.

• As you do your exercises each day, be sure to: ü Make certain your workout space is safe and has room enough to perform the

exercises (feel free to move your workout outside where you can move about freely and not just “in place!”).

ü Stay hydrated by drinking water before, during (if needed), and after your workout.

ü Use sunscreen, if you plan to do your workout outside! (Your body loves vitamin D, but this IS Texas!).

• If you’re unsure of a movement or task or need modifications, email me! • After each lesson, you and your parent/guardian will initial Academic Integrity

statements, signifying you have completed the fitness portion of the lesson for that day. • You will continue tracking your goals and progress.


Google Timer/Stopwatch Instructions 1. For an instant stopwatch and timer, you can search either “timer” or “stopwatch” on

Google.

2. An online tool will appear. The timer counts down and can be set by clicking on the number and manually typing in the number of minutes/seconds. The stopwatch counts up.

3. With the timer, you can turn your volume up to have a sound play when the timer reaches zero. You can also make the tool full screen on a computer by clicking on the square next to the volume level. To exit full screen, press the ESC key on your keyboard.

4. By clicking on the titles, you can easily switch back and forth!

5. The timer and stopwatch can be stopped and reset at any time by using the buttons at the bottom of the tool—START/STOP, RESET.


I. Tuesday, March 31 Fitness Lesson: Whole-Body Fitness

Reflection: The Significance of Stretching Lesson 1 Socratic Guiding Question: Keep this in mind as you complete this activity! How does stretching help to enhance my body’s performance in exercise? Objectives: Be able to do this by the end of this lesson.

1. Demonstrate proper form while participating in a whole-body workout. 2. Explain the significance of stretching before and after exercise.

Introduction to Lesson 1: In our first lesson, you will complete a daily fitness workout focusing on the whole body. In our reflection piece for the day, we will explore the justifications and benefits regarding stretching. Read through the fitness lesson FIRST before attempting it. This will help you determine what modifications, if any, you will need to make for yourself (i.e. planks or elevated push-ups for push-ups). If you make modifications for any movements, please record that in the Fitness Notes section above the Academic Integrity statements. If you need to modify an exercise outside of certain modifications we covered in class, email me and I will work with you to come up with a plan! PART 1: DAILY FITNESS: Warm-Up (4 minutes)

ü Jog in place (30 seconds) – Note: This is a jog, not an all-out sprint in place!

ü Skip in place (30 seconds) – Remember to swing your arms!

ü Flamingos in place (15 seconds as a stretch for each leg, 15 seconds up-tempo)

ü High Knees in place (15 seconds as a stretch for each leg, 15 seconds up-tempo)

ü Ankle Scoops (30 seconds) – Step with heel of right foot, right toes pointing up, bend down and pretend you are scooping a basket up off of your foot. Step back to original position. Repeat, stepping with the left foot. Alternate feet!

ü Zombie Walks in place (30 seconds) – Remember alternate hands and feet!

ü Jumping Jacks (25 jacks) – Arms all the way up as you jump! Use good form! Daily Fitness (12-15 minutes) Today we will be focusing on a whole-body workout. You will be performing a sequence of 4 exercises and will complete 4 rounds of this sequence. Keep track of how long it takes you to complete the four rounds. During the workout, it is important to push yourself. If you need to rest, take no more than about 10-15 seconds at a time, and then move right back into the workout. Remember to breathe properly, use controlled movements, and focus on proper form. You can do this—I believe in you!


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Workout Sequence: • 5 – Push-ups – You may do modified push-ups if needed. Keep your backs and hips as

straight as possible

• 10 – Double-Leg Raises – Lay on your back with your hands to your side or flat under your hips. Keeping both legs straight lift them off of the ground up to a 90° angle with the floor lower them. Repeat nine times.

• 5 – Burpees – NOTE: Remember, you do know have to do a controlled push-up in this movement—it’s about getting to the floor and back up quickly.

• 15 – Squats – NOTE: Remember to feel the bend in your hips (not your waist), your hips should not sink below your knees

Cool Down (2 minutes) For your cool down, remember to keep moving!

• Flamingo walk (30 seconds)

• High Knees walk (30 seconds)

• Superman (15-30 seconds)

• Arm Circles (30 seconds) – small circles gradually building to large circles

Daily Activity Log Time:

Notes (modifications, struggles, etc.):

Academic Integrity

I certify that I completed today’s physical fitness portion of this lesson in its entirety to

the best of my ability.

Student initials:

__________

I certify that my student completed today’s physical fitness portion of this lesson in its

entirety to the best of his/her ability.

Parent initials:

__________


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PART 2: ENRICHMENT Read and annotate the article found on pages 6-7. Then answer the reflection questions below using complete sentences. 1. How does stretching benefit the body? Provide at least two examples. ______________________________________________________________________________

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3. What precautions should you take when stretching? List at least two.

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4. Why do you think the author insists that stretching is an activity that should be performed on a daily basis?

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Source: Harvard Health Publishing. (2019, September 25). The importance of stretching - Harvard Health.

Retrieved March 27, 2020, from Harvard Health website: https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching


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II. Wednesday, April 1 Fitness Lesson – Core Workout Reflection: The Significance of Stretching

Lesson 2 Socratic Guiding Question: Keep this in mind as you complete this activity! What impact does proper stretching technique have on increasing flexibility? Objectives: Be able to do this by the end of this lesson.

1. Demonstrate proper form while participating in a core workout. 2. Explain the significance of proper stretching technique.

Introduction to Lesson 2: In Lesson 2, you will complete a daily fitness workout focusing on the core, or abdominal area, of the body. In our reflection piece for the day, we will explore the impact of proper stretching techniques. Read through the fitness lesson FIRST before attempting it. This will help you determine what modifications, if any, you will need to make for yourself (i.e. planks or elevated push-ups for push-ups). If you make modifications for any movements, please record that in the Fitness Notes section above the Academic Integrity statements. If you need to modify an exercise outside of certain modifications we covered in class, email me and I will work with you to come up with a plan! PART 1: DAILY FITNESS: Warm-Up (4 minutes)







ü Jumping Jacks (25 jacks) – Arms all the way up as you jump! Use good form!

Daily Fitness (12-15 minutes) Today we will be focusing on a core workout. You will be performing a sequence of 4 exercises and will complete 5 rounds of this sequence. Keep track of how long it takes you to complete the four rounds. During the workout, it is important to push yourself. Remember, if you need to rest, take no more than about 10-15 seconds at a time, and then move right back into the workout. Remember to breathe properly, use controlled movements, and focus on proper form. You can do this—I believe in you!


Workout Sequence: • 10 – Sit-ups – These should be full sit-ups. Remember to cross your arms over your chest

for this movement.

• 10 – Bicycles – Lay on your back with your knees and feet raised off the ground. With your hands at the side of your head, elbows pointing to your knees, pull your left knee toward your right elbow. Then pull your right knee toward your left elbow as your left knee and right elbow return to home position. This equals one repetition. Complete 10 of these. You should be moving continuously, alternating knees to elbows.

• 5 – Mountain Climbers – From a push-up position, pull your right knee toward your midsection raising your right foot off of the ground. Your left leg should be straight with your left foot on the ground. Straighten your right leg, placing your right foot down, and repeat the movement with the left leg. This equals one repetition. Complete 5 of these. You should be moving quickly and continuously.

• Superman (1 minute) – Hands and arms forward in front of you, legs straight and feet only about 6-8 inches from the ground.


• Helicopter twists (40 seconds) – Standing, place your arms out to your sides and twist to the left, return to center, then twist to the right. Be sure not to do this quickly. Take your time with the twists and be sure to feel the stretch.

• Superman (15 seconds, Rest with arms straight in front of you 10 seconds, Repeat)

• Arm Circles (30 seconds) – small circles gradually building to large circles

Daily Activity Log Time:

Notes (modifications, struggles, etc.):

Academic Integrity



Student initials:

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Parent initials:

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PART 2: ENRICHMENT Read and annotate the article found on pgs. 12-14. Then answer the reflection questions below using complete sentences. 1. Why is proper technique when stretching important? ______________________________________________________________________________

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2. What does it mean to “strive for symmetry” when stretching. Why is this important?

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3. What impact does regular stretching have on your body’s overall physical health?

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Source: Stretching: Focus on flexibility - Mayo Clinic. (2019). Retrieved March 27, 2020, from Mayoclinic.org

website: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931?p=1


III. Thursday, April 2 Fitness Lesson: Isometric Workout Reflection: Flexibility Goals

Lesson 3 Socratic Guiding Question: Keep this in mind as you complete this activity! How does flexibility improve my quality of life? Objectives: Be able to do this by the end of this lesson.

1. Demonstrate proper form while participating in an isometric workout. 2. Explain the significance of good flexibility in terms of a healthy lifestyle.

Introduction to Lesson 3: In Lesson 3, you will complete a daily fitness workout focusing on using isometric (or static) exercises. In our reflection piece for the day, we will explore the benefits of good flexibility now and for your future. Read through the fitness lesson FIRST before attempting it. This will help you determine what modifications, if any, you will need to make for yourself (i.e. planks or elevated push-ups for push-ups). If you make modifications for any movements, please record that in the Fitness Notes section above the Academic Integrity statements. If you need to modify an exercise outside of certain modifications we covered in class, email me and I will work with you to come up with a plan! PART 1: DAILY FITNESS: Warm-Up (4 minutes)







ü Jumping Jacks (25 jacks) – Arms all the way up as you jump! Use good form!

Daily Fitness (16 minutes) Today we will be focusing on an isometric workout. You will be performing a sequence of 4 exercises for 1 minute each (5 seconds or less to transition to the next movement. You will complete 4 rounds of this sequence, for a total of 16 minutes. During the workout, it is important to push yourself. Remember, if you need to rest, take no more than about 5-10 seconds at a time, and then move right back into the workout. Remember to breathe properly, use controlled movements, and focus on proper form. You can do this—I believe in you!


Workout Sequence: • Plank – You may modify this to a push-up position, if needed. Keep your back straight!

No arches!

• Leg Raise – Lay flat on your back, with your hands to flat on the floor to your side or under your hips. Lift both legs, straight off the ground, no higher than 10-12 inches from the ground. Hold.

• Superman – Remember, hands and arms straight forward in front of you, legs straight and feet only about 6-8 inches from the ground.

• Wall Sit – Sit against the wall with your knees at a 90-degree angle. Keep your hands off of your knees.


• Walking – easy pace!

Daily Activity Log Notes (modifications, struggles, etc.):

Academic Integrity



Student initials:

__________



Parent initials:

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PART 2: ENRICHMENT Reflect on the articles from this week to complete the following. Based on what you’ve read, identify one goal you would like to achieve regarding your flexibility. Then, create a detailed plan to accomplish this goal, including measurable progress such as time spent, repetitions completed, etc. Be specific and intentional in your plan. We will check in on this goal weekly. ______________________________________________________________________________

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10th physical education - home - great hearts northern ......ü zombie walks in place (30 seconds)...

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