Springfield College Daily Lesson Plan

Name: Bridget Duncan

Date: 11/28/16
Time: 9:12- 9:57
School: Agawam High School
Lesson #: 4/4
Facilities: AHS gym
Class Size: 10- 20
Grade: 9-12
Unit/Theme:Wellness
Generic Level: Control/ Utilization
Equipment: 2 bosu balls, 2 exercise balls, 2 medicine balls, 2 sets of 3 different
resistant straps, Agawams set of dumbbells (students pick weight), 2 bike
machines, 4 step boxes, music and speaker.
Focus of Lesson:Fitness
Student Performance Objectives (SPO): (National #
; MA CF #
;
Task/Activity #
)
By the end of the lesson, students should be able to:
(P) Demonstrate the 5 components of fitness by demonstrating speed, flexibility,
strength, endurance and body comp. While doing fitness circuit stations during
the lesson." (National #: S1.H1.L2; MACF #: 2.17; Activity: Entire Lesson)
(C) Identify the all of the components of fitness during the closure of the lesson
when called upon by the teacher. (National #: S2.H2.L1; MACF #: 2.17; Activity:
Closure)
(A) Demonstrate teamwork by showing good sportsman like behavior throughout
the whole lesson. (National #: S4.H3.L1; MACF #: 2.26; Activity: Entire Lesson)
Check each objective is it specific? Is it achievable? Is it developmentally
appropriate?
Teacher Performance Objectives During the lesson the teacher will:
1. Remind the students of safety and rules of all activities and parts of
the fitness stations
Special Considerations What are the safety concerns? What is unique about the
students in this class
- Identify safety considerations that are specific to each station
- We will be inside so room will be restricted and limited.
- Students need to be aware of other students and their personal
space.
References: (include page # and/or actual web site address)
National Standards

TIME
0-8
Minutes

SEQUENCE OF LESSON
Students will change and then circle up for
attendance.
Good Morning Class I am Ms. Duncan and
Today we will be starting fitness stations and
wellness .
Warm up:

8:30-13
mins

Pick 2 leaders to lead warmup

Jumping Jacks
Push ups
Situps
Static stretches

Safety: We need to be aware of safety and

the environment that we are in because
space is limited and there is a lot of
equipment. Also be cautious of others
because we will be working so close together
13-16
min

Introduction: Today we will be doing fitness

stations that include the 5 components of
fitness.
The five components of fitness are:
-

Muscular endurance
Muscular strength
Body comp
Flexibility
Cardio endurance

These are important components to guide

people to achieve physical fitness so we can
become healthy.

Transition:
16-16:3
min

- Have students follow me to the

first station for demos

ORGANIZATION

17-20
min

- Have one student help demo

each stations as I am explaining their
motions
Activity 1:

20-40
min

- Have students pick a partner

that they work well with.
Have the students go through
each fitness station for 2 minutes.
- After each station they get 30
seconds rest.
- Have them rotate clockwise to
the next station
- At each station there will be a
fitness sheet for the students to follow
- 2 sets of each equipment will
be set up at each station so each
partner can workout at the same time.
Transition:
Have students pick up their fitness sheets on
the ground and head to the meeting spot for a
closure.

Closure:

40-44
min

44-47
min

- What are the 5 components of

fitness?
- Did anyone notice how they
used the 5 components? And give
examples
- Have a good rest of your day
and thank you for being a great class/
school to teach.
Transition:
Students go to locker room and change.

BODY WEIGHT SQUATS

GLUTEUS MAXIMUS; HAMSTRINGS
QUADS; ABDOMINALS
-

Head and chest up

Arms out or raised for balance
Knees bent in front of toes
Heels flat on the ground

KNEE TUCKS
ABDOMINALS; QUADRICEPS;
HAMSTRINGS
- LIE FACE DOWN ON THE BALL AND WALK YOURSELF
FORWARD ON YOUR ARMS
- BRING YOUR KNEES TOWARDS YOUR CHEST WHILE
TIGHTENING YOUR ABS
- INHALE AND RETURN TO THE STARTING POSITION BY
EXTENDING YOUR LEGS OUT

Step Box: Legs

Box Shuffle: Gluteus Maximus, Hamstrings, Quads

- start standing with the box at your side

- place your foot next to the box on top of it.
- sit your butt back and slightly squat down with your foot
on the box
- land with the other foot on top of the box and your other
foot on the ground.

BOSU BALANCE
ABDOMINALS; CORE; QUADS
WITH A PARTNER:
- BALANCE BY SITTING ON THE BOSU BALL NEXT TO
YOUR PARTNER
- WITH 2 HANDS PASS THE MEDICINE BALL BY HANDING IT
TO YOUR PARTNER WITH BOTH HANDS
- PREFORM WHILE BALANCING ON BOSU BALL AND
DOING THE MOTION OF A SIT UP

WITHOUT A
PARTNER
TURN THE
BOSU
BALL
OVER SO
THE BALL
SIDE IS ON

THE GROUND
- WHILE BALANCING ON THE FLAT SIDE,TRY TO DO A
BODYWEIGHT SQUAT

RESISTANCE BANDS
Biceps , Deltoids, Wrist extensors
- Step both feet onto the middle of the band, hips-width
distance apart.
- Hold each handle of the band in each hand

- Do a bicep curl with the bands, bending and extending

your elbows.

- Try to do 3 sets of 15 curls