lesson plans

Lesson PlansGet Fit: Physical Activity for Everyone

Access Alliance Multicultural Health and Community Services

Prepared by Kinesiology Students: Breanna Gadzosa and Joshua Robinson

Lesson Plan

Get Fit: Physical Activity for Everyone

Short-term Objectives:

The majority of program participants will increase knowledge of:

1. The benefits of physical activity and exercise2. Full body exercises that can performed at home 3. Resources within the community for physical activity that are available for free or

low cost4. The consequences of inactivity and sedentary behaviour 5. Resources and information to learn how to make exercise equipment at home

Long-term Objectives:

1. Increase physical activity and exercise refugees and new immigrants population2. Improve health outcomes3. Improve physical and cognitive development through the use of ongoing physical

activity and exercise4. Increase confidence in physical activity and exercise whether at home or in public

AgendaActivities TimeWeek 1

1. Registration and pre workshop questionnaire 20 minutes

2. Introduction & Overview of the program (week by week) 10 minutes 3. Week 1-PowerPoint presentation: 45 minutes

a. Physical Activity vs. Exercise (8 minutes)b. Benefits of Physical Activity (12 minutes)c. Myths of Physical Activity (10 minutes)d. Barriers to Physical Activity (15 minutes)

Break 10 minutes4. Workout 30 minutes5. Questions and answers 5 minutes

Total Time 120 minutes (2 hrs)Materials

1. Pre workshop questionnaires

2. Lap top and projector3. Pens to complete questionnaires and fill out registration forms4. Registration forms5. Yoga mats6. Blank white paper to write down workout7. Name tags

Activities

Part 1

Handed out registration forms to all participants and had them fill it out to the best of their abilities (10 minutes). If they can’t finish they were given time to finish after the workshop.

Walked everyone through the pre workshop questionnaire with all the participants by asking the questions out loud (10 minutes).

Part 2

Overview of the entire physical activity program (10 minutes)

Walk through the big idea of each week’s presentation.

Now you are going to start your PowerPoint presentation

Part 3

Get Fit: Physical Activity for Everyone, Week 1- PowerPoint presentation (45 minutes)

Materials:

1. Computer

2. Overhead projector

3. Pencils to complete worksheets

4. Flip chart and marker

Activity 1: Physical Activity versus Exercise (8 minutes)

Facilitator’s Notes:

Tell participants that they can stop you and ask any questions during the presentation if the information is not clear.


Before you tell them the difference ask the participants what they think the difference is between physical activity and exercise.

Note their answers and write them on the chart paper with a marker.

When giving each definition ask them for examples of both physical activity and exercise.

Activity 2: Benefits of Physical Activity (12 minutes)


Before you give them the benefits ask them what they know about physical activity.

Record their answers on the chart paper and remember to validate their answers and correct any misconceptions they may bring up about physical activity unless it is going to be discussed later in the presentation

Activity 3: Myths of Physical Activity (10 minutes)

Run through all the myths and remind them that this is not a comprehensive list but major myths

Activity 4: Barriers to Physical Activity (15 minutes)

Run through all the barriers to physical activity and remind them that this is not a comprehensive list but major barriers they could be facing.

Break (10 minutes)

Part 5

General exercises (30 minutes)


Let the participants know that after the break we will start exercising and to put on any runners they may have brought.

Materials:

1. Exercise mats

2. Towels (if participants brought their own)

Activity #5: Exercise (30 minutes)

* Find week 1 workout in the folder labelled appropriately While instructing exercises, go around the room to provide one on one feedback

Also to note, you may want to separate males and females so that both groups can feel more comfortable doing the exercises

Part 6

Questions and answers (10 minutes)

Provide week 1 exercise handout Make sure everyone finishes filling in their registration forms

Agenda

Week 2 Time

1. Review of previous week and homewrok 10 minutes

2. Week 2-PowerPoint presentation: 50 minutes

3. Break 10 minutes

4. Workout 35 minutes

5. Questions and answers 15 minutes

Total Time 120 minutes (2 hrs)

Materials


Encourage participants to ask any questions related to the presentation, goal setting and any exercise we did

1. Name tags

2. Laptop and projector

3. Flip chart and markers


5. SMART goal setting worksheet

6. Physical activity journal handout

7. Exercise mats


Activities

Part 1

Review last week’s information and overview today’s workshop (5 minutes) (Slide #3, #4 and #5)

Review information regarding last week’s information and answer any questions using slide #2

Briefly overview this week’s program using slide #3

Agenda:

Types of Exercise

Goal Setting

Anatomy of the Lower Body

Lower Body Workout




Part 2


Materials:

5. Computer





Activity #1: What are some types of physical activity? (5 minutes)

Materials:


Before beginning the material for this week, ask participants to describe different types of physical activity or exercise they have taken part in

Record answers on the flip chart

Activity #2: Complete the SMART goals worksheet (10 minutes) (Slide #15)

Materials:


2. Pencils

After talking about the importance of goal setting (slide # 10-15), tell participants that they are going to form their own physical activity goals

Hand out SMART goal setting worksheet and have the participants fill in the gaps

Facilitator Notes:

Walk around the room and help individuals with their goals. Encourage peer discussion, talking about what they want to accomplish may help form their goals.

Activity #3 Physical activity journal (5 minutes) (Slide #16)

Materials:

1. Physical activity journal handout

Explain to the participants the benefits of keeping a physical activity journal and how it can help reach their goals

Hand out the physical activity journal and ask the participants to fill it out for the next week and to bring it back to the next session

Activity #4: The bones and muscles of the lower body (5 minutes) (Slide #19-20)

Have participants stand up and as we go through the muscles and bones of the lower limbs have the participants point out the respective bone or muscle on themselves

Part 3

Break (10 minutes)

Part 4

Lower body exercises (35 minutes)

Materials:

3. Exercise mats







Part 5


Provide week 2 exercise handout


1. Review of week 2 and homework 10 minutes2. Week 3 – Power point presentation: 55 minutes

d. Home Workouts (5 minutes)e. Home Equipment (20 minutes)f. Home Exercises (20 minutes)

3. Break 10 minutesd. Upper body anatomy (10 minutes)

4. Work out 35 minutes5. Question and Answers 10 minutes


1. Name tags2. Lap top and projector3. Pens to fill out registration forms4. Registration forms 5. Flip chart and markers6. Yoga mats7. Workout handouts



8. Empty juice bottle with a handle9. Weights or Cans10. Reusable shopping bag11. Chairs12. Long stick (wood or metal)13. Rope or tape14. Tennis ball15. Elastic bands

Activities

Part 1

Review last week’s information and overview today’s workshop (10 minutes) (Write it on flip chart)

Review information from the previous week and answer any questions they have. Brief overview of what to expect today Check if they used their physical activity journals and reached their goals set in

week 2

Agenda:

Home Workouts Home Equipment Home Exercises Anatomy of the Upper Body Upper Body Workout


Part 2

Get Fit: Physical Activity for Everyone, Week 2- PowerPoint presentation (55 minutes)Materials:

1. Computer and projector2. Yoga mats




Activity #1: Home Workouts (5 minutes)

Briefly go over the pros and cons of a home workout

Activity #2: Home Equipment (20 minutes)

Materials:


Go through each slide and show the participants how to create each of the pieces of equipment

Let everyone handle the equipment and try it out Adjust the weight if they feel it is too easy Walk around during this time and give each person individual attention when

learning to use the equipment

Activity #3: Home Exercises (20 minutes)

Materials

1. Empty Juice Bottle with a handle2. Reusable shopping bag3. Weights or Cans4. Long stick (wood or metal)5. Rope or tape

Run through all the exercises with the group Make sure everyone gets to try it with weight


Part 3

Break (10 minutes)

Activity #4: Upper Body Anatomy (10 minutes)

Run through the basic upper body anatomy Have everyone feel for the muscle or bone you are talking about Go over the carpals as a group. Don’t mention each individual bone. Play “Simon Says” with the group to help them learn the anatomy better

Part 4

Upper Body Exercises (35 minutes)



Part 5

Question and Answers

Provide week 3 exercise handout Ask them to set goals for the next week

Agenda





Week 4 Time

1. Review of previous week and homework 10 minutes


3. Break (with snacks) 10 minutes


5. Questions and answers 15 minutes


Materials

1. Name tags

2. Computer

5. Projector


7. University Health Network Low Cost and Free PA Information Brochure


9. Exercise mats


Activities

Part 1

Review last week’s information and overview today’s workshop (5 minutes) (Slide #3, #4 and #5)



Agenda:

Physical Activity in the Community

Abdominal Muscles

Back Muscles

Abdominal/Back Muscles


Part 2


Materials:

1. Computer




Activity #1: What are some low cost gyms in the community? (Slides# 3-7) (15 minutes)

Describe and outline how the Fit4Less operate and their expenses

Describe the gyms using the pictures provided. What will they see or have access to in the gym?

Use the community map to outline where the gyms are located relative to Access Alliance location

Repeat bullet point 1-3 for Variety Village

Activity #2: Overview of UHN Resource (10 minutes) (Slide #8 -11)

Describe and outline how the UHN low cost and free physical activity brochure



Using the posted example describe how the program work: find community centre located in individual’s municipality

Hand out UHN package so each individual can look at it

Activity #3: The abdominal and back muscles (5 minutes) (Slide #14-15)

Have participants stand up and as we go through the muscles have the participants point out the respective bone or muscle on themselves

Part 3

Break (10 minutes)

Part 4

Abdominal and back exercises (35 minutes)

Materials:

1. Exercise mats







Part 5




1. Review of core anatomy and homework 10 minutes2. Week 5 – Power point presentation: 35 minutes

a. Active Transport (10 minutes)b. Activities of Daily Living (10 minutes)c. Exercise Anywhere! (15 minutes)

3. Break 15 minute4. Work out 45 minutes5. Question and Answers 15 minutes


1. Lap top and projector2. Pens to fill out registration forms3. Registration forms 4. Flip chart and markers5. Yoga mats6. Workout handouts7. Chairs

Part 1

Review last week’s information and overview today’s workshop (10 minutes) (Slide # 2 & 3)

Review information from the previous week and answer any questions they have. Brief overview of what to expect today Check if they used their physical activity journals and reached their goals set in

week 4

Agenda:

Active Transport Activities of Daily Living Exercise Anywhere!



Whole Body Workout


Part 2


Materials:

1. Computer and ProjectorActivity #1: Active Transport (10 minutes)

Go over the basic reasons that make Active Transport good Ask them if they can think of any examples of active transport (Slide #6)Activity #2: Activities of Daily Living (10 minutes)

Remember to ask them if they can think of any examples of this (Slide #7) Ways to turn daily activities into physical activity. Make their chores fun! Activity #3: Exercise Anywhere!

Emphasize that these are low level activities and not moderate to vigorouso They need more than just these!

Make sure everyone gets a chance to try these and that you give each person one on one attention

Part 3

Break (15 minutes)

Part 4





Whole Body Workout (45 minutes)



Also remember to emphasize going at their own pace If someone can’t do something tell them to stop and take a break Don’t push them too hard.

Part 5

Questions and Answers


Agenda

Week 6 Time

1. Review of previous week and homework 10 minutes


3. Break (with snacks) 10 minutes


5. Feedback Evaluation 15 minutes


Materials

1. Name tags



2. Computer

3. Projector


5. Feedback Evaluation


7. Exercise mats

Activities

Part 1

Review last week’s information and overview today’s workshop (5 minutes)



Agenda:

Sedentary Behavior

Video

Physical Activity Guidelines

Program Overview/Review

Last group workout

Feedback Survey




Part 2


Materials:1. Computer




Activity #1: What is sedentary behaviour? (Slides# 3) (5 minutes)

Describe and outline what sedentary behaviour is

Provide examples

Activity #2: 23.5 Hours Video (15 minutes) (Slide #4)

Play video using YouTube

Activity #3: Breaking down the 23.5 Hours Video (10 minutes) (Slide #5-9)

Using example from the video to stress the benefits of physical activity

Explain some of the studies within the video that might have been confusing

Emphasize message of video

Activity #4: Canadian Physical Activity Guidelines (10 minutes) (Slide # 10-15)

Describe the recommended physical activity guidelines suggested by CSEP

Categories divided by age: 18-64 and 65 plus

Activity #5: Program Overview/Review (10 minutes) (Slide #16)

Go through the topics and see if anyone has questions or further comments about the topics

Part 3

Break (10 minutes)

Part 4

Activity #6: Exercise Evaluation (40 minutes) (Slide #18-40)

Using the slides and the questions have participants try to remember the answers or proper demo

Provide hints or help if necessary

Go over exercise in question

Continue process until you reach slide 40 and all the exercises have been reviewed and practiced

Part 5

Activity #7: Feedback Forms (15 minutes) (Slide #41)

Have participants fill in the feedback form as best they can


Encourage participants to ask any questions related to the presentation and the overall program



lesson plans

Documents

benefits of physical

myths of physical activity

marker activity

minutes materials

minutes walk

minutes break

minutes total time

exercise refugees