Physical Education Learning Plan and Assignments
Live PE Session Zoom Link: https://zoom.us/j/96295346682?pwd=b2M4cHlkR2V6aU90aDd5QlFJeHFhdz09 |
1st & 2nd TRIMESTER: 09/09/2020 - 12/04/2020 & 12/07/2020 - 03/05/2021
- Create an exercise log /journal. You choose the day, activity, and length of time or # of reps. Try to choose at least two activities per day. You may choose more if you like.
- See list below for a variety of ideas, remember you can make up your own ideas / activities too.
DAY ACTIVITY LENGTH OF TIME or
NUMBER OF REPETITIONS
9/21 pushups 10 reps
9/21 participate in a dance video 3 minutes
9/22 help mom/dad with yard work 30 minutes
9/22 jumping jacks 20 reps
Etcetera…
LIST OF CALISTHENICS EXERCISES & OTHER EXERCISES/ACTIVITIES:
jumping jacks push-ups wall push-ups
windmills sit-ups high knee jumps
burpees plank toe touch
foot-fire calf raises lunges
arm circles (big & small) twist at waist squats
jog in place leg raise (one leg at a time)
jump rope real or imaginary leg raise(two legs at a time)
squats toe touch jumping bean
high knee jumps lunges big bridge w/ rotation
OTHER ACTIVITIES:
crab walk, cat walk, bear crawl, log roll.
play outside snow shoe
ride bike sledding / sliding
swim cross country skiing
skate boarding /roller skating /roller blading
LIST OF LOCOMOTOR SKILLS /ACTIVITIES:
walking (forward & backwards)
tippy - toe walk
running
hopping
jumping (forward & backwards)
galloping
sliding (sideways on feet)
leaping
skipping
VOCABULARY:
DEFINITIONS for SKILL-RELATED COMPONENTS OF FITNESS:
1. Agility - ability to change direction quickly.
2. Balance - ability to maintain one's body position in space.
3. Coordination - ability to do two or more things at the same time.
4. Power - explosive body movement (use energy at a fast pace).
5. Reaction Time - ability to respond quickly to stimuli.
6. Speed - ability to cover a distance in a short period of time.
DEFINITIONS for HEALTH RELATED COMPONENTS OF FITNESS:
1. Cardiovascular Endurance - activities that require using oxygen for a long period of time.
2. Muscular Endurance - ability of muscles to perform a task over and over again.
3. Muscular Strength - ability for muscles to be able to perform one maximum effort.
4. Flexibility - muscles and joints move in a complete range of motion.
5. Body Composition - ratio of fat to muscle on the body.
OTHER VOCABULARY:
Space Awareness - being aware of your surroundings, and your position relative to them.
Personal Space - the physical space immediately surrounding someone.
General Space - the space we all share, indoors and/or outside.
FYI: personal space is your immediate space you take up within general space.
PHYSICAL EDUCATION BINGO ACTIVITY:
*****Student goal is to complete 5 items per day and fill out entire bingo card by the end of the week.
*10 x each: push ups / squats / sit ups / jumping jacks
*60 sec. each: skip. / gallop. / slide / walk backwards
*have zero sugary drinks / drink 5 glass / get at least / eat at least 3 of water today. 8 hrs of sleep. types of fruit today.
*30 sec each: plank / high knees / imaginary jump / jog in place rope.
*dance to an up beat song / outside free / balance on one / tippy -toe walk play (20 min.) foot L & R for (30 sec.) (30 sec. each).
*. start with a healthy / eat at least 2 /. play "air guitar / wall push ups breakfast. vegetables. or air drums (x15) to your favorite. song.
MATCH GAME: MACTCH VOCABULARY WORD WITH DEFINITION
1. Agility ability to cover a distance in a short period of time.
2. Balance explosive body movement (use energy at a fast pace).
3. Coordination ability to maintain one's body position in space.
4. Power ability to do two or more things at the same time.
5. Reaction Time ability to respond quickly to stimuli.
6. Speed the space we all share, indoors and/or outside.
7. Cardiovascular Endurance ability for muscles to be able to perform one maximum effort.
8. Muscular Endurance muscles and joints move in a complete range of motion.
9. Muscular Strength activities that require using oxygen for a long period of time.
10. Flexibility ability of muscles to perform a task over and over again.
11. Body Composition the physical space immediately surrounding someone
12. Personal Space ratio of fat to muscle on the body relative to them.
13. General Space ability to change direction quickly.
BONUS QUESTION: 14. _____________ is your immediate space you take up within ___________.
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2nd TRIMESTER: 12/07/2020 - 03/05/2021
- Create an exercise log /journal. You choose the day, activity, and length of time or # of reps. Try to choose at least two activities per day. You may choose more if you like.
- See list below for a variety of ideas, remember you can make up your own ideas / activities too.
DAY ACTIVITY LENGTH OF TIME or
NUMBER OF REPETITIONS
12/07 sit-ups 10 reps
12/07 participate in a dance video 3 minutes
12/07 shovel snow. 15 minutes
12/08 walked the dog 30 minutes
12/08 burpies 10 reps
12/08 push-ups 10 reps
Etcetera…
SEVEN UP
***This super fun activity was written by our awesome music teacher Mrs. Gordan (who has been teaching in the Windham/Raymond School District for more than thirty-five years. She now mostly teaches at RES and WPS). She explained to me, that she participated in this activity many times when she was a young student in school. She shared this activity with me, and I would like to share it with all of you.***
“Seven Up”: This is a game you can play by yourself (or with a friend), with a hand sized, bouncy ball. A tennis ball or pink rubber ball works well. Follow the directions for each level. If you make a mistake, you must go back to the beginning of that level and start again.
Level 1
- Bounce the ball on the floor and catch it - one time.
- Bounce the ball under your leg and catch it - two times.
- Throw the ball slightly above your head, let it bounce, and catch it - three times.
- Bounce the ball on the floor, spin around, and catch it before it bounces a second time - four times.
- Dribble the ball with one hand - five times.
- Bounce the ball on the floor, squat down and touch the ground with your hand, and catch it before it bounces a second time - six times.
- Toss the ball up in the air and catch it - seven times.
Level 2 - Clap (Put a clap into every trick)
- Bounce the ball on the floor, clap, and catch it - one time.
- Bounce the ball under your leg, clap, and catch it - two times.
- Throw the ball slightly above your head, clap, let it bounce, and catch it - three times.
- Bounce the ball on the floor, spin around, clap, and catch it before it bounces a second time - four times.
- Dribble the ball with one hand, clap in between each one - five times.
- Bounce the ball on the floor, squat down and touch the ground with your hand, clap, and catch it before it bounces a second time - six times.
- Toss the ball up in the air, clap, and catch it - seven times.
Level 3 - Everything Up (Toss instead of bounce.)
- Toss the ball up in the air and catch it - one time.
- Toss the ball under your leg and catch it - two times.
- Throw the ball super high above your head, let it bounce, and catch it - three times.
- Toss the ball up in the air, spin around, and catch it - four times.
- Dribble the ball, up in the air, with one hand - five times.
- Toss the ball up in the air, squat down and touch the ground with your hand, and catch it - six times.
- Toss the ball super high up in the air and catch it - seven times
Level 4 - One hand (Do every trick with one hand only)
- Bounce the ball on the floor and catch it - one time.
- Bounce the ball under your leg and catch it - two times.
- Throw the ball slightly above your head, let it bounce, and catch it - three times.
- Bounce the ball on the floor, spin around, and catch it before it bounces a second time - four times.
- Dribble the ball with your weak hand - five times.
- Bounce the ball on the floor, squat down and touch the ground with your hand, and catch it before it bounces a second time - six times.
- Toss the ball up in the air and catch it - seven times.
Level 5 - Against the Wall (Do every trick against the wall.)
- Bounce the ball against the wall and catch it - one time.
- Bounce the ball against the wall, let it bounce on the floor under your leg, and catch it - two times.
- Bounce the ball against the wall, let it bounce on the floor, and catch it - three times.
- Bounce the ball against the wall, spin around, and catch it - four times.
- Dribble the ball against the wall, with one hand - five times.
- Bounce the ball against the wall, squat down and touch the ground with your hand, and catch it - six times.
- Toss the ball up high on the wall and catch it - seven times.
(Optional challenge: at Level 4 perform each trick with your right hand first. Once this is completed, perform each trick with your left hand.)
ANIMAL KINDOM ACTIVITY - MOVE LIKE THE ANIMALS
The animal kingdom is a great resource to turn to for inspiration. Moving like an animal is a fun, healthy activity for students k-5th grade. All students can complete these "animal" activities independently or with friends. Students use their imagination to unleash their "inner animal" and improve cardiovascular endurance, flexibility, muscular endurance, muscular strength, balance, coordination, and motor skill development.
ALLIGATOR CRAWL: Start on your belly, staying as low to the ground as possible. Alternate using your right arm and left leg and left arm and right leg to move forward. (This builds total-body strength.)
BEAR CRAWL: Start on your hands and knees. Gently lift your knees 1 to 2 inches off the ground. Travel by crawling like a bear, keeping your back flat with your knees bent and close to the ground. Move forward, backward, and sideways.
BUNNY HOP: Keep two feet together and hop across the room like a bunny. (This exercise will get your heart rate up!)
CRAB WALK: Start on your bottom with your hands behind your back and legs bent at the knees. Lift your bottom off the ground. Move forward, backward, or sideways like a crab. (Need more of a challenge? Add toe touches! Keeping your bottom off ground, reach a hand across to the opposite foot, and repeat on other side.)
DINOSAUR WALK: With your knees high, stomp like a dinosaur to release your energy. (The higher you can get your knees, the better.)
FROG JUMP: Start in deep squat with your hands on the ground. Jump up as high as you can with your hands and feet leaving ground at the same time. Land and return to your starting position.
GORILLA WALK: Start in a deep squat with your hands between your legs on the ground like a gorilla. Stay in deep squat as you travel in any direction to build strength and flexibility. Swing your arms while you travel.
INCHWORM: Start in a standing position. Bend forward, lower your hands to the ground, and keep your feet still as you walk out to a plank or raised push-up position. From the plank, keep your hands still as you walk your feet in toward your hands. Then, stand up and begin again.
SEAL CRAWL: Start in the cobra yoga position—legs on the ground, pushing belly and chest off the ground with hands on the ground at your sides. Crawl using only your hands, keeping your belly and chest off of the ground, dragging legs behind to build strength.
LAZY EIGHTS - RELAXING ACTIVITY
Lazy eights is an activity designed to help students relax their bodies and minds. It is ideal for a break anytime, but especially after intense or mentally challenging activities.
1. Extend one arm in front of you with your thumb pointing upwards.
2. Trace/draw the shape of a figure eight in the air. The eight should be on its side and as you trace it out large, slow movements focus your eyes on your thumb. Without moving your head draw/trace three eights, one after the other in the air.
3. Now do the same with your other hand.
4. Finally, clasp each hand together and draw 3 more sideways eights in the air.