Bridget Duncan

Minnechaug Regional High School

Physical Fitness & Wellness Block Plan
PHED 239- Module 4
High School Dr. Mangano
Springfield College
11/27/16

Equiptment:
-

Music
Speaker
25 yoga mats
25 yoga blocks
Gymnasium
24 Soccer balls
Soccer field
40 cones
24 heart rate monitors
6 Resistance bands (2 easy, 2 medium, 2 hard)
2 Bosu Balls
2 step boxes
2 medicine balls
14 yoga mats
Fitness Circuit sheets
Assessment Papers
Pens and pencils

Outcome Objectives: By the end of the unit,

the students will
(P )- Demonstrate competency of flexibility, cardiovascular
endurance and muscular endurance to the class by the end of the
unit. (NSGLO. S1.H3.L2) (MACF 2.20)
(C )- Demonstrate knowledge of how to keep track of heart rate
and being able to apply it to personal fitness. (NSGLO. S3. H10.
L1) (MACF 2.21)
(A )- Recognizes different safety techniques while doing fitness
workouts so the student and others around them cant be injured.
(NSGLO. S4. H5. L1) (MACF 2.26)

UNIT:FITNESS

BLOCK PLAN
GRADE LEVEL(S)9-12

Day__1_____

Day____4___

Day____7____

Focus: Flexibility

Focus: Cardiovascular
Endurance

Focus: Muscular
Endurance

- Yoga
Experience breathing
techniques by participating in
yoga.
Learn more about flexibility
and why it is beneficial to the
components of fitness.
Equipment/Materials/Technology:

25 yoga mats
25 yoga blocks
25 Stretch bands
- Speaker and Yoga Music
Pandora Station

Informing:
Explain the difference
between the three types of
stretches (Static, Dynamic, and
PNF).
- Static Stretching- A
stretch held in a
challenging, yet
comfortable position for
a short period of time
that usually ranges
between 10- 30 seconds.
Static stretching is the
most common type of
stretch that is used

- Soccer
Experience and learn more
about target heart rate and
cardiovascular endurance

Explain why it's important to

participate in sports like soccer,
and why these sports are
beneficial towards
cardiovascular endurance.
Equipment/Materials/Technology:

24 soccer balls
Soccer Field
12 Pennies
50 cones

Informing:
-

Cardio vascular
endurance is being
engaged in physical
activity that increases
heart rate for a long
period of time.
- How to use heart rate
monitors.
How to determine what is a
healthy heart rate:

Circuit training
Learn correct form of
each exercise and what
muscles are being used
during each exercise

Equipment/Materials/Technology:

6 Resistance bands
(2 easy, 2 medium, 2
hard)
2 Bosu Balls
2 step boxes
2 medicine balls
14 yoga mats
Speakers and music

Informing:
Explain what muscular
endurance is and how it is
different to muscular strength.
- Muscular endurance:
Maintaining the ability
to contract your muscles
with resistance over a
long period of time
- Muscular strength: The
maximum amount of
force that each muscle
exert against.

during fitness and is

considered the most safe
and most improving for
flexibility.
Dynamic Stretching- A
stretch that is done with
momentum. It is used to
improve the muscles
range of motion and is
mainly beneficial in
sports.
PNF Stretching(proprioceptive
neuromuscular
facilitation ) sets of
stretches that is used in
clinical techniques.
Passive and active range
of motion is used in
order to fulfil PNF and
to improve motor
performance.

Maximum heart rate

(MHR)- 220- age
Ex: 220-19 MHR= 201
- MHR is the highest limit
of what your
cardiovascular system
can handle during
physical activity.
- Resting Heart Rate(RHR) A lower heart
rate while at rest implies
more efficient heart
function and better for
cardiovascular
endurance.
- Resting heart rate=
Number of pulses per 10
seconds, multiplied by
6.
Ex: 10 beats per 10
seconds.
10 X 6= 60
Resting heart rate = 60
*Want to make sure that our
Refining/Extending:
heart rate is always between
Yoga Poses// Breathing
your MHR and RHR, if not then
Techniques
it might mean that there are
Yoga Poses:
health issues or you are
Childs Poseoverworking to an unhealthy
- Begin on your hands and limit.
knees.
- Spread your knees wide Refining/Extending:
apart while keeping your
Dribbling:
toes touching.
- Use the instep of your
- Drop your torso between
foot
thighs while exhaling.
- Keep your head up
Your chest should be on
- Lightly tap the center of
the ball forward

Reps
- The amount of time
your muscle is able to
comfortably contract
Set
- Is the number of reps
grouped together
Ex: 3 sets of 12 body weight
squats
- Do 12 body weight
squats 3 times with a
quick break between
each rep.

Refining/Extending:
Body weight squats:
- Stand upright with feet
slightly wider than
shoulder width apart.
- Bend your knees while
putting your weight
back so your bottom is
at the height of your
knees.
- Legs bent at a 90
degrees angle
- Push your weight down
to your heels then
extend back into the
upright position.
- Muscles: Glutes,Quads
Hamstrings, Calves.
Plank:
- Lay on your stomach
and clench your lower
back and shoulders to
elevate your hips off the
ground.

top of your thighs and

forehead to the ground.
- Extend your arms as far
out in front of you on
the ground to get the
best stretch as possible.
- Extension:
- Use the yoga block that
is provided in between
the back your thighs and
calves to make it easier
if your glutes cant
touch your toes.
- To perform a deeper
stretch spread your
thighs out farther apart.
Cobra Pose- Lay down on your
stomach with legs
extended behind you.
- Place your hands under
your shoulders while
pushing your chest up.
- Keep your head up.
- Extension:
- If back is too stiff or the
Cobra pose is too hard,
practice it standing up
against a wall.
- If the pose is too easy
try lifting your palms off
the floor for a few
breaths to make it more
challenging with your
balance.
Downwards Facing Dog- Begin on your hands and
knees. Align your wrists

- Run or jog with the ball

- Extension: instead of
Extension:
using your forearms to
- Zig Zag pattern
hold your body up, it is
dribbling or alternate
easier to put weight on
feet. (Dominant to non
your palms and extend
Dominant)
your arms in a push up
- Down: Tap the ball a
position.
little farther ahead of
- Muscle: Abdominals
you so you have more
Lunges:
time to set up for the
- Start with feet shoulder
next dribble.
width apart.
Passing:
- Take one large step
- Keep your head up
forward, and drop your
- Step with opposition
bottom down so your
- Contact center of ball
back knee just barely
with the instep of your
touches the ground.
foot
- Then bring yourself up
- Follow through
right again and repeat
Extension:
the same motion but
- For a harder pass, use
with your other leg
more power to get the
forward,
ball farther.
- Muscles: Glutes, Quads,
- Down: Do a softer tap
Hamstrings
on the soccer ball to
Push ups:
practice control and
- Start in the high plank
accuracy
position (learned
Shooting:
earlier)
- Keep your head up
- Keep your back flat,
- Step with opposition
dont curve it.
- Contact lower half of the
- Bend your elbows the
ball to get air on it.
bring your weight to
- Follow through
your arms and then
Extension:
push back up,
- Do a power kick which
- Extension: try doing
is a leap before you kick
the pushup with your
to get more power on
hands in the same
the shot.
position but instead of
on your toes be on your

under your shoulders

and your knees directly
under your hips.
- Stretch your elbows and
flatten your back.
- Reach your pelvis to the
ceiling while
distributing your weight
to your hands.
- Extension:
- If it is too hard to fully
straighten your legs
starts off with bending
them a little or extended
them until it's
uncomfortable.
- If it's too easy lift your
dominant leg as high as
you can reaching
towards the ceiling
during the pose.
Warrior 1- Start standing straight
facing forward with you
feet shoulder width
apart.
- Exhale as you step
forward with your
dominate foot, while
spread your feet about 4
ft apart. (front to back)
- Front leg bent at the
knee 90 degrees.
- Back foot is pointed to
the right.
- Arms shoulder width
apart, extending over

Down: Practice the

passing action with
more force to get the
same effect but a little
easier as shooting.
Defense in soccer- the
team that is not on
offense and is trying to
get the ball away from
the opposing team.
Once defense gets the
ball away from offense,
defense turns into
offense and vice versa.
No Physically touching
anyone
Lunge for the ball
Stay on goal side of
offender

Learning Activities:
Activity 1: Students will
calculate their maximum and
resting heart rate and record
their results on a chart on the
bulletin board.
We will start playing soccer
with our heart rate monitors and
students will have the choice to
check their heart rate to see if
they are in the safe zone.
Soccer Activity 1:
Partner pass
- Students group up into
pairs of 2. One student
at 1 cone, the other
across and they practice
passing the soccer ball
to each other using the

knees to make it easier.

To make it harder
spread your arms out
wider.
Muscles: Biceps,
Triceps, Abdominals

Situps:
- Lay flat on your back
with your legs bent and
feet flat on the ground.
- Clench your stomach
muscles so that you
bring your torso up to
your thighs.
- Muscles: Abdominals
Bosu ball body weight squat:
- While balancing on a
bosu ball perform a
bodyweight squat.
- Extension: If it's too
hard to balance on the
ball the do the squat on
the ground.
- If it's too easy try to
hold a weight in your
hands while performing
the squat.
- Abdominals, GLutes,
Quad, Hamstrings
Resistance bands:
- 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.

head. Palms facing

together.
- Extension:
- If it's too difficult step
on the yoga block that is
provided with your back
foot.
- Widen your stance to get
a deeper, more
challenging stretch.
Warrior 2- Begin with Warrior 1
pose.
- Bring your arms down
and drop your shoulders
as your chest lifts so
arms are parallel with
the ground.
- Extension:
- If it's too difficult step
on the yoga block that is
provided with your back
foot.
- Widen your stance to get
a deeper, more
challenging stretch.
Reverse Warrior- Begin in Warrior 2
- Bring your back arm
down extended to your
back foot.
- Bring your front arm up
and reach it to the sky.
- Extension:
- If it's too difficult step
on the yoga block that is
provided with your back
foot.

key points that were

- Extension: if it is too
easy use a harder band
taught.
with more resistance, if
- Right after soccer
it is too hard use a band
activity 1 is done, the
with less resistance.
students will check their
- Muscles: Biceps
heart rate and record
Step box:
their data on the class
- start standing with the
bulletin board
box at your side
Activity 2:
- place your foot next to
Partner pass and dribble
the box on top of it.
- Same setup as activity
- sit your butt back and
1with the partners across
slightly squat down
from each other. When
with your foot on the
one partner passes to the
box
other, the receiver of the
- land with the other foot
pass dribbles to the
on top of the box and
passers cone, and the
your other foot on the
passer runs to the
ground.
receivers cone, then
- Muscles: Quads, Glutes
switch roles. Students
- Extension: Add on
need to remember both
more boxes to make it
the key points for
harder because of a
passing and dribbling.
higher step. Take away
- Right after soccer
a box to make it easier.
activity 2 is done, the
Cherry Pickers:
students will check their
- Sit down with your
heart rate and record
knees bent and feet off
their data on the class
the ground
bulletin board
- Keep your back flat and
Activity 3:
straight up
Modified soccer game
- Start with both hands on
- 4 teams of 6 students
one side of your body
chosen by the teacher.
and while clenching
Each team will be
your core and stomach
spread out on their own
move both hands to the
mini fields with no
other side of you.
goalie.
- Extension: Hold a
medicine ball while

Widen your stance to get

a deeper, more
challenging stretch.

Before taking a shot on

goal the team needs to
make at least 3 passes to
their team mates.
Defense will be included
in this drill so students
will need to remember
the key points of defense
in soccer.
Right after soccer
activity 3 is done, the
students will check their
heart rate and record
their data on the class
bulletin board

Explain the importance of

maintaining your breath and
having constant breathing
exercise.
- To get in as much
oxygen as possible
while stretching because
the body requires
oxygen especially
during workouts.
- Focusing on breathing
can help relax your body Assessment:
and can help calm the
- At the end of the soccer
brain.
lessons the students will
- Inhale- To breathe in.
look at all of their
- Exhale- To breathe out
recorded data and
Learning Activities:
compare and contrast
them by writing a page
Activity 1: Static stretching
essay on why or why not
with groupsthere was a change in
Students will group up into 6
heart rate after each
groups of 4 and circle up in
activity. What is the
their groups and do 5 minutes of
reason for the change?
static stretching.
After students do their 5
minutes of group static
stretching, every group will
regroup into a big circle and
each group will demonstrate a
different stretch, and the rest of
the class will have to follow.
Activity 2: Teacher Lead
yoga class.
Students will spread out across
the gymnasium with their yoga

switching from side to

side to make it harder
Muscles: Abdominals
and Triceps

Learning Activities:
-

Warm up: Dynamic

Stretching
- 2 minute jog
- Jumping jacks
- High knees
- But kicks
Activity: Muscular endurance
circuit: Each student will group
together with either 1 or 2
people that they work well
with, and do the fitness circuit
around the room.
- They will get 1 minute
each to complete the
task that is on the
fitness sheet at each
station.
- They will move
clockwise to the next
station after the minute
and get a 30 second
cool down before
starting the next
References
exercise.
- Roberts, W. (June, 16th,
- The exercises are what
2014). What is my
is taught in the refining
Maximum Heart Rate?
and extending part.
Retrieved from
They will each have
http://www.runnersworl
their own fitness sheet
d.com/ask-the-sports-do
to each station which
c/what-is-my-maximumwill state the amount of
heart-rate
sets and reps that should
- Sugar, J. (March, 6th
2009). Fitness 101:

mats and yoga blocks facing the

teacher. The teacher will briefly
go over again with the class
each pose (Childs pose, Cobra,
Downwards dog, Warrior 1,
Warrior 2 and Reverse Warrior)
With a student demo. And have
the class follow along. Then the
teacher will lead the class in a
yoga class. Having them work
on their breathing and practice
each pose.

Resting Heart Rate.

Retrieved from
http://www.popsugar.co
m/fitness/How-Find-Yo
ur-Resting-Heart-RateWhat-Your-Resting-Hea
rt-Rate-Means-2892706

try to work too

completing.

Assessment:
- The students will get an
exit slip at the end of
day 7 that they get to
work on with their
fitness circuit group.
They will state the
difference between
muscular endurance and
muscular strength. They
will also define a rep
and a set. Also they will
be asked questions of
what muscle groups
were used for each
exercise.

Assessment:
T
he students will be given a
traditional assessment quiz,
where they will identify each
pose, differentiate the different
types of stretches and explain
the importance of breath during
yoga.

References:
-

Yoga Outlet. (2016). How

to do a Cobra Pose in Yoga.
Retrieved from
https://www.yogaoutlet.com
/guides/how-to-do-cobra-po
se-in-yoga
Yoga Outlet. (2016). How to
do a Childs Pose in Yoga.
Retrieved from
https://www.yogaoutlet.com
/guides/how-to-do-child_s-p
ose-in-yoga
Yoga Outlet. (2016). How to
do a Down wards facing dog
in Yoga. Retrieved from
https://www.yogaoutlet.com
/guides/how-to-do-downwar
d-facing-dog-in-yoga
Yoga Outlet. (2016). How to
do a Warrior 1 in Yoga.

References:
-

Sayler, J. ( Nov, 3rd,

2015) Top 5 Muscular
Endurance Exercises.
Retrieved from
http://www.healthline.c
om/health/fitness-exerci
se/muscular-enduranceexercises#2

Retrieved from
https://www.yogaoutlet.com
/guides/how-to-do-warrior-i
-pose-in-yoga
Yoga Outlet. (2016). How to
do a Warrior 2 in Yoga.
Retrieved from
https://www.yogaoutlet.com
/guides/how-to-do-warrior-i
i-pose-in-yoga
Yoga Outlet. (2016). How to
do a Reverse Warrior in
Yoga. Retrieved from
https://www.yogaoutlet.com
/guides/how-to-do-reversewarrior-pose-in-yoga
Mandlik G. (2016). Role of
Breathe in Yoga. Retrived
from
http://www.yogapoint.com/
articles/Breath_Yoga.htm

Reference List:
-

Yoga Outlet. (2016). How to do a Cobra Pose in Yoga. Retrieved from

https://www.yogaoutlet.com/guides/how-to-do-cobra-pose-in-yoga
Yoga Outlet. (2016). How to do a Childs Pose in Yoga. Retrieved from
https://www.yogaoutlet.com/guides/how-to-do-child_s-pose-in-yoga
Yoga Outlet. (2016). How to do a Down wards facing dog in Yoga. Retrieved from
https://www.yogaoutlet.com/guides/how-to-do-downward-facing-dog-in-yoga
Yoga Outlet. (2016). How to do a Warrior 1 in Yoga. Retrieved from
https://www.yogaoutlet.com/guides/how-to-do-warrior-i-pose-in-yoga
Yoga Outlet. (2016). How to do a Warrior 2 in Yoga. Retrieved from
https://www.yogaoutlet.com/guides/how-to-do-warrior-ii-pose-in-yoga
Yoga Outlet. (2016). How to do a Reverse Warrior in Yoga. Retrieved from
https://www.yogaoutlet.com/guides/how-to-do-reverse-warrior-pose-in-yoga
Mandlik, G. (2016). Role of Breathe in Yoga. Retrived from
http://www.yogapoint.com/articles/Breath_Yoga.htm
Roberts, W. (June, 16th, 2014). What is my Maximum Heart Rate? Retrieved from
http://www.runnersworld.com/ask-the-sports-doc/what-is-my-maximum-heart-rate
Sugar, J. (March, 6th 2009). Fitness 101: Resting Heart Rate. Retrieved from
http://www.popsugar.com/fitness/How-Find-Your-Resting-Heart-Rate-What-Your-Restin
g-Heart-Rate-Means-2892706
Sayler, J. ( Nov, 3rd, 2015) Top 5 Muscular Endurance Exercises. Retrieved from
http://www.healthline.com/health/fitness-exercise/muscular-endurance-exercises#2