Name: _________________________________________________ Class: ______________________________________

Ferndale Elementary P.E. Grades 3-5 (edition # 3) Student Outcomes I can identify fitness components and relate/apply them to performance in a variety of activities. I can apply daily health and fitness habits with fitness plans and goals for individual achievement. I can understand how my body works and what it needs to be healthy. I can understand how food affects my body and how it can affect my performance. I can connect health and fitness habits to daily life and activities.

The fitness components of the week are Flexibility and Abdominal Strength (also known as core)

Flexibility Flexibility is the range of motion of your joints and muscles. In other words: how much are you able to bend? Can you touch your

toes without bending your knees? Can you reach behind your back and touch your palms together? Everyone has a different amount of flexibility and everyone can improve their flexibility by stretching often and doing activities that involve stretching.

Activities for Flexibility: • stretching • ballet • parkour • yoga • karate • pilates • gymnastics

Try this link for a 30 day flexibility challenge: https://darebee.com/challenges/flex-challenge.html

Try some of these different stretches and movements. Any of your tumbling moves could also be incorporated here like: log roll, puppy dog roll, egg roll, rocking horse, windmill, seal, bear crawl, crab walk, inch worm, donkey kick, tri-pod, swami stand, bridge, etc.

Abdominal strength Abdominal Strength relates to the midsection of your body and how strong your stomach and lower back are. Abdominal muscles are sometimes called "abs" or "core". This area needs to be strong to do simple daily things like walking, running, picking up your back pack, and sitting up straight in a chair.

Activities for Abdominal Strength: • pilates • flutter kicks or superman • swimming • yoga • wheelbarrow or crab walk • biking • plank or push-ups • jump rope • skating • sit-ups "crunch" or curl ups • bridge • batting cages

PECK OF CARDS WORKOUT Directions: Find a deck of cards. Draw 26 (half the deck) different cards fron the deck and complete an exercise/activitv accordina to the chart below.

#CARDS FACE CARDS (1 - 10) Complete the following activities for each face card

Complete the following exercises as many times as drawn. the number of the card. Example, if the card is a 3 of

hearts you would do 3 11/lountam Climbers.

-'- - Stomach Crunches

JACK - Jcg in Place for 45 Seconds

QUEEN . Hold the Airplane (Arabesque) Position for

~ -Burpees

20 Seconds; Switch Feet and Do Again

KING - Bear Walk Through 3 Different Rooms in Your House

♦ ACE - Hold the Superman Position for 30 Seconds - Squats

JOKER• Tell someone a joke

♦-Push-ups

Name: _________________________________________________ Class: ______________________________________

Activity Idea: Use this Deck of Cards Workout Example shown below or create one of your own on a piece of paper. Encourage your

family members to join this activity with you.

If you do this activity with more than just yourself, have each person draw a card from the pile and do what the workout suggests. Then when you're done with the card, discard it in the discard pile, and draw from the next card in the deck See how many rounds you can get through or try to finish the entire deck of cards together. If you're doing this activity alone. Draw 26 (half the deck) different cards from the deck and complete an exercise/activity according to the chart above. Go until you finish the 26 cards you drew.

Nutrition Topic -- Fruits and Vegetables

Why eat fruits and vegetables? Eating fruits and vegetables as part of an overall healthy diet provides many health benefits. The vitamins and nutrients in fruits and veggies can reduce the risk of some chronic diseases and are important for health and maintenance of your body.

• Most fruits and vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)

• Fruits and vegetables are important sources of many nutrients and vitamins • Diets rich in potassium may help to maintain healthy blood pressure • Fiber from fruits and vegetables helps reduce blood cholesterol levels and may lower risk of heart disease, heart attack,

and stroke. Remember, last lesson we mentioned fiber is like a scrub brush and helps clean out your insides and reduce constipation. Fiber-containing foods also help provide a feeling of fullness with fewer calories.

• Fruits and vegetables with Folate (folic acid) help the body form red blood cells • Fruits and vegetables with Vitamin A keep eyes and skin healthy and helps to protect against infections • Fruits and vegetables with Vitamin C help heal cuts and wounds and keep teeth and gums healthy • Some fruits and vegetables may protect against certain types of cancers.

For more information you can go to choosemyplate.gov. You'll also find teaching tools for families and recipes, as well as information about all of the food groups.

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Daily Health Log

Directions: Fill in your activities for the day including the exercise, minutes, and type (fitness component—flexibility, abdominal strength, muscular strength, speed

and agility, and cardio endurance). Check off all food groups you included in your diet. List how many glasses of water you drank today.

Goals: 1. 60 minutes a day (40 minutes cardio) 2. Eat from all the food groups 3. Drink 8 glasses of water every day (64 ounces)

Let's see what you've learned! 1. What was your favorite activity for flexibility so far? ___________________________________________ 2. What was your favorite abdominal exercise so far? ____________________________________________ 3. What was the most difficult color of the rainbow to eat and were you able to eat that color? _____________________________