Physical Education Learning Plan and Assignments

1st & 2nd TRIMESTER:  09/09/2020 - 12/04/2020 & 12/07/2020 - 03/05/2021

 
CLASS SCHEDULE:  40 minutes per week.
 
THEME/FOCUS:  Emphasis on Physical Fitness, Motor Skill Development, and Personal and Social Interaction.
 
STANDARD:  Personal/Social Skills and Knowledge.
 
PERFORMANCE INDICATOR:  Throughout the year, the student will demonstrate and explain responsible personal behavior and responsible social behavior in physical activity settings.
 
ASSIGNMENT:  Participate in "your choice" of physical activities, at least 20 minutes per day, at least two times per week. See lists below for ideas.  (Optional addition to assignment:  create a journal of "your choice" physical activities you participated in and send me a copy of your journal via email.  I will do my best to respond to all journals and/or journal entries I receive.  (See example below.)
 
EXAMPLE:
  • 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

CLASS SCHEDULE:  40 minutes per week.
 
THEME/FOCUS:  Emphasis on Physical Fitness, Motor Skill Development, and Personal and Social Interaction.
 
STANDARD:  Motor Skill Development.
 
PERFORMANCE INDICATOR:  Throughout the year, the student will demonstrate the skill-related fitness components of balance, coordination, agility, and speed.
 
 
ASSIGNMENT:  Participate in "your choice" of physical activities, at least 20 minutes per day, at least two times per week. See trimester 1 and lists below for ideas.  (Optional addition to assignment:  create a journal of "your choice" physical activities you participated in and send me a copy of your journal via email.  I will do my best to respond to all journals and/or journal entries I receive.  (See example below.)
 
EXAMPLE:
  • 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 

  1. Bounce the ball on the floor and catch it - one time. 
  2. Bounce the ball under your leg and catch it - two times. 
  3. Throw the ball slightly above your head, let it bounce, and catch it - three times. 
  4. Bounce the ball on the floor, spin around, and catch it before it bounces a second time - four times. 
  5. Dribble the ball with one hand - five times. 
  6. 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. 
  7. Toss the ball up in the air and catch it - seven times. 

 

Level 2 - Clap (Put a clap into every trick) 

  1. Bounce the ball on the floor, clap, and catch it - one time. 
  2. Bounce the ball under your leg, clap, and catch it - two times. 
  3. Throw the ball slightly above your head, clap, let it bounce, and catch it - three times. 
  4. Bounce the ball on the floor, spin around, clap, and catch it before it bounces a second time - four times. 
  5. Dribble the ball with one hand, clap in between each one - five times. 
  6. 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. 
  7. Toss the ball up in the air, clap, and catch it - seven times. 

 

Level 3 - Everything Up (Toss instead of bounce.) 

  1. Toss the ball up in the air and catch it - one time. 
  2. Toss the ball under your leg and catch it - two times. 
  3. Throw the ball super high above your head, let it bounce, and catch it - three times. 
  4. Toss the ball up in the air, spin around, and catch it - four times. 
  5. Dribble the ball, up in the air, with one hand - five times. 
  6. Toss the ball up in the air, squat down and touch the ground with your hand, and catch it - six times. 
  7. 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) 

  1. Bounce the ball on the floor and catch it - one time. 
  2. Bounce the ball under your leg and catch it - two times. 
  3. Throw the ball slightly above your head, let it bounce, and catch it - three times. 
  4. Bounce the ball on the floor, spin around, and catch it before it bounces a second time - four times. 
  5. Dribble the ball with your weak hand - five times. 
  6. 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. 
  7. Toss the ball up in the air and catch it - seven times. 

 

Level 5 - Against the Wall (Do every trick against the wall.) 

  1. Bounce the ball against the wall and catch it - one time.
  2. Bounce the ball against the wall, let it bounce on the floor under your leg, and catch it - two times. 
  3. Bounce the ball against the wall, let it bounce on the floor, and catch it - three times. 
  4. Bounce the ball against the wall, spin around, and catch it - four times. 
  5. Dribble the ball against the wall, with one hand - five times. 
  6. Bounce the ball against the wall, squat down and touch the ground with your hand, and catch it - six times. 
  7. 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.