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Heather DeLude
DeLude High School

Physical Fitness/Wellness Block

Plan

Assignment

PHED 239 - Module 4: High School

Dr. Mangano
Springfield College
2/22/16
Equipment and Facilities at DHS
DeLude High School comes with a fully equipped group exercise classroom, a full
olympic length swimming pool, and many more items that come along with these areas
a list of the following is below.

Group Exercise Room:

25 Yoga mats
10 sets of 5 lb dumbbells
10 sets of 10 lb dumbbells
10 sets of 15 lb dumbbells
10 sets of 20 lb dumbbells
15 Physio balls
20 Bosu balls
25 Jump Ropes
25 Thera bands of ranging in resistance
25 yoga blocks
25 step boxes with extra height raisers
20 kettlebells of ranging weights
10 medicine balls in ranging weights

Swimming Pool:
4 regulation water polo nets
6 regulation water polo balls
25 kickboards
25 sets of flippers
5 sets of 5 different colored pinnies
Lane lines to split the pool into shallow and deep

Unit Outcomes
By the end of the Unit, students will be able to
(Psychomotor): Pass the Fitnessgram testing in Flexibility and strength with
80% or more success rate, throughout the entire class.
(National#: S1.H3.L2, MA CF#: 2.20, Task/Activity#: Entire Unit)
(Cognitive): Explain what target heart rate is and be able to calculate how
they are to find their target heart rate, and resting heart rates, as goes
along with the intensity of a workout.
(National#: S3.H9.L1, MA CF#: 2.21, Task/Activity#: Entire Unit)
(Affective): Write a journal about how working out and being physically
active can have such a positive experience on an individual's life, and all of
the benefits one can get from being physically active.
(National#: S3.H11.L1, MA CF#: 2.24, Task/Activity#: Entire Unit)

BLOCK PLAN
UNIT: Physical Fitness/Wellness GRADE LEVEL(S) 9-12

Day: Monday (1)

Day: Wednesday (2)

Focus:
Cardiovascular

Focus:
Focus:
Flexibility
Muscular Strength
Passing the sit and reach Circuit Training for

Endurance
Calculating Heart Rate
Equipment/Materials/Technology:

Water Polo Nets

Water Polo Balls

24 Pinnies 6 red, 6 yellow,

6 green, 6 blue
24 kick boards

Calculators

Clipboards
Pencils

Day: Friday (3)

portion of the Fitnessgram

Strength

Equipment/Materials/Technology:

Equipment/Materials/Technology:

24 yoga mats
Soothing/relaxing music
Task Sheets for students
leading stretches.
Music player
Sit-and-Reach boxes

20 yoga mats
3 sets of 5 lb dumbbells
3 sets of 10 lb dumbbells
3 sets of 15 lb dumbbells
3 sets of 20 lb dumbbells
2 jump ropes
2 thera bands
3 kettlebells varying
weights
4 step boxes
2 bosu balls
2 physio balls
2 medicine balls

Informing:

The purpose of this lesson

is to explain to students
The purpose of this lesson
why flexibility is important
is to explain to students
and how to properly do
how to calculate their heart
yoga that can help them to
rate, and increase their
be more flexible.
heart rate to 70-80% of Flexibility is the amount
their max heart rate.
that your body is able to
Cardiovascular Endurance
bend in one way or another
is defined as
without breaking or tearing
Cardiovascular endurance
something. Flexibility can
is the ability of the heart,
be increased by yoga and
lungs and blood vessels to
proper stretching.
deliver oxygen to your body
Flexibility is important
tissues.
because the more flexible
Cardiovascular endurance
you are and the more

is important because the

stretched you are the less
more fit you are, the more
likely you are to overstretch
cardiovascular endurance
or tear any muscles.
you have, the lower your For this lesson it is
heart rate is and the faster important for all students to

your body will be able to

be in their own personal
return to your resting heart space and to make sure
rate and your body will not

Informing:

Informing:
The purpose of this lesson
is to explain to students
what muscular strength is
and why it is important to
work on your muscular
strength.
Muscular Strength is the
ability of a muscle to exert
a maximal or near maximal
force against an object
Muscular strength is
important because it is
utilized in so many
different aspects of sports
and activities.
For this lesson it is
important to remember that
you should only be using a

have to work as hard to

deliver oxygen to the
muscles.
Safety for this particular
activity is important, all of
the students will be in
water that is no deeper
than 6 feet, if a student is
uncomfortable with going
into a deeper part of the
pool they will not be asked
to do so. There will be no
pushing of any classmates,
or any horseplay in the
pool at all.
All activities will have a
part of the pool that is in
the shallow end, no student

will be pushed out of their

comfort zone in the water.
Stop and start signals will
be a whistle blown and
when the whistle is blown

to stop all students will

move to an area of the pool

where they can stand and

they will wait for further
instruction.

that they are not pushing

them to stretch or put their
bodies into positions they
should not be in.
Signals in this activity will
all be spoken by the
teacher, saying when to
move to a new position or
when the students should
be breathing deeper into a
stretch.

Refining/Extending:

Skill cues for downward

Dog
Sit on your heels

Lower your head on the

mat,
Stretch your arms forward.
Go to the table pose.
Push with your hands and
straighten your legs.
Extend your pelvic bones
up and heels down.
Let your head hang freely,
stretch your waist.
Extension UP: make sure
that your heels are in
complete contact with the
Refining/Extending:
ground.
The students who are
Skill cues for one armed
unable to do a good job of
bend

being able to swim will be

Stand up straight with your
staying in the shallow end.
feet shoulder-width apart.
If a student is having
Raise your right (left) arm
trouble with the swimming
and bend your torso to the
warm up, they can use
left (right).

either the kickboards or the Look up at your right (left)

flippers to help them be
arm.
more successful in their
Extension up: lean further

weight that is appropriate

for their ability level,
students should also be
very well spread out to
make sure that there is no
chance of students being
in each other's ways.
Signals in todays activities
are going to be the music,
the music will start and go
for 45 seconds then stop
for 15 seconds and you will
rotate to the next station

Refining/Extending:
Skill cues for planks:
Back straight
Keep elbows flat on the
ground
Toes pointed into the
ground
Keep the core tight
Extension UP: for a
challenge you can try a
side plank where you are
on one elbow and both feet
are stacked on top of each
other and the other arm is
in the air.
Skill Cues for Jump
Roping:
Hold elbows at 90 at
waist level
Keep body straight, but
flexible
Land on balls of feet
Maintains rhythmic pattern
Extension up: Try just one
leg at a time hopping up
and down.

kicking.
During the swimming relay
the students can either
swim across the width of
the pool, or they can
walk/run in the water in the
shallow end.

During the game activities

the students are allowed to
stay in the area of the pool

that they are most

comfortable in, this is why

the activities will be

widthwise as opposed to
the full length of the pool.

Learning Activities:
The warm up will consist of
swimming back and forth
doing different stretches to
get their muscles warmedup and ready for activity

about 5 mins letting the

students get comfortable

with the water.

After the warm-up the

students will be working on

kicking and using their legs
while swimming, so the
students will spend about 5
minutes swimming around
with a kickboard, and five
minutes swimming around
with flippers on, both of
which increase the intensity
on your legs in the water.
Next the students will go
into a relay race type of
activity where they will be
in six groups of four

towards your left side to get

a deeper stretch
Skill cues for Low Lunge

Press your palms and

fingers against the floor at

the sides of your feet.

Step back with your right
(left) foot.
Move your shoulders back
and down.
Open your chest and arch
a little forward.
Keep your right (left) knee
on the floor.
(Opposite on the right leg
low lunge)
Extension UP: lift your
knee off of the floor,

straighten your leg.

Skill Cues for Kettlebell

Swings:
Hold the kettlebell palms
facing the back of the room
Bend the knees slightly
Slowly begin to swing the
kettlebell between your
legs and up to shoulder
height
Make sure to keep your
back straight when
bringing the kettlebell up.
Extension up: use a
heavier weight.

Skill cues for band Pull

aparts:
Begin with feet shoulder
width apart.

A theraband in your hands

Skill cues for Buddhist
hold your arms out in front
Stupa Pose:
Stand up straight with your of you
Begin to pull your arms out
feet at your leg length.
Move your toes more to the to the sides of your body
pulling the band across
outside.
Squat down till you reach
your chest.
your edge, maintaining the Extension UP: use a band
backbone axis from your
that has a higher
tailbone to the crown of
resistance to make it
your head.
harder to pull apart across
Join your palms at your
your chest
chest level.
Extension UP: squat down Skill cues for Step-ups:
further into the stretch.
Start with both feet on the
Skill cues for Warrior pose: floor
Put your feet at the length Step up with your right leg
and bring your left knee up
of your leg.
Rotate your right (left) foot into a high knee
90 degrees and your left Step back with the left foot
first then the right
foot about 15 degrees to

students and they will swim

across the width of the pool

with the water polo ball and
then they will throw it back
to their group and the next
person will go and so on,
and different variations of

this will go on for 10 more

minutes.

Lastly the students will go

into game play, they will
play three 6 minute long

games and they will be

playing 6 on 6 without any
goalkeepers so that

everyone is involved and

working hard.
For a cool down the

students will walk a lap

around the pool to begin to
bring their heart rate down
and get back out of the
pool

Assessment:
A piece of paper will be
utilized throughout class
where at the beginning of
class and at the end of
every activity students will
take their heart rate and
then at the end of class the
students will write about
how their heart rate

changed and why they

think it did, they will also
talk about the amount of
time spent in 70-80% of
their max heart rate and
why that is important.

References:

the right (left).

Maintain your backbone

axis, strengthen your legs.
Bend your right (left) knee
trying to reach 90 degrees
without rotating your torso
and pelvis.
Keep your left (right) leg
straight and firm.

Move your right thigh and

knee more to the right
(left).

Try to keep your right (left)

foot, shin, knee and hip in
one line.
Keep your arms straight
and strong, parallel to the
earth.
Look straight or move your
head to the right (left) and
look at your palm.
Extension UP: take the
straight leg off of the
ground and balance on the
bent right (left) leg.
Skill cues for Tree Pose:
Stand up straight. Put your
left (right) foot firmly on the
floor.
Bend your right (left) knee
and put your right (left) foot
on the inner side of your
thigh, helping with your
hand, closer to your groin.
Achieve balance. Raise
your hands, join them in
Namaste and lower them to
the chest level.
Stretch your hands forward
parallel to the floor.
Look straight.

Repeat on the left leg

Extension up: students can
add weight to their hands
to make the station more
challenging.
Skill cues for Tricep dips.
Sit in front of a step box
Place your hands on the
surface of the step box,
fingers facing your feet
Bring your bottom off the
ground.
Bend your arms and lower
your bottom and push back
up
Extension UP: extend your
legs out so that they are
straight to make it more
challenging.
Skill cues for bosu ball
squats:
Stand on the circular part
of the ball
Feet shoulder-width apart
Bend your legs so your
bottom lowers as if you are
sitting in a chair
Make sure that your knees
do not come over your
ankles
Extension UP: to make this
more challenging flip the
ball over and try and do
the same thing on the flat
side of the bosu ball
Skill cues for physio ball
push ups:
Legs flat on top of the ball

Kaltmann, J. (2014, February

06). Water Polo Drills for
Beginners. Retrieved February
19, 2016, from
http://www.livestrong.com/article/
422281-water-polo-drills-forbeginners/

Extension UP: bend the

standing knee and sit more
into the stretch.

Arms straight on the floor

Have the ball at your
ankles
Bend your elbows at 90
degrees
Skill cues for Chair Pose:

Stand up straight, your feet Push back up

Extension up: to make this
shoulder-width apart.
Stretch your arms forward. more challenging you can
Squat down as low as you put only your toes on top of
the ball.
can without lifting your
heels off the mat.
Keep your back straight
Skill cues for Bicep curls:
and your torso bent a bit Feet shoulder width apart
Dumbbells in each hand
forward.
Extension UP: Bend your Alternate bending one arm
at a time and bringing the
knees and squat down
even more into the stretch. weight up to a 90 degree
angle.
Skill cues for: Bridge Pose Extension UP: use a
heavier weight
Lying on your back, bend

your legs and put your feet

at your hips width.
Lift your pelvis and hips,
trying to move on to your
shoulders.
Put your arms along your
legs with your palms facing
down, or clasp your hands
under your body on the
floor.
Extension up: move your
hands closer to your feet to
get a larger stretch.

Skill cues for Tricep

Extension:
Have a weight held by the
top in between your fingers
Bring the weight behind
your head
Slowly bring the weight
over your head and lower
back down.
Extension UP: increase the
weight to make the activity
more challenging

Skill cues for cow pose:

Lift your pelvis and chest
toward the ceiling, so that
your stomach moves
toward the floor.

Lift your head.

Extension Up: move from

Skill cues for Russian

Twists:
Hold a medicine ball in
your hands on one side of
your body
Have your knees bent and
feet on the floor

cat to cow and back and Move the ball from one
forth.
side of your body to the
other and repeat the whole
Skill cues for Cobra Pose:
time.
Lie on your stomach.
Extension Up: Lift your feet
Press your palms against
off of the ground to make it
the floor at the level of your more challenging on your
shoulders.
abs.
Use your back muscles to
raise your head and upper Skill cues for Med ball
torso, then use arms.
slams:
Straightening your arms,
Stand feet shoulder width
arch the chest section of
apart
your backbone.
Hold a medicine ball in
Look straight.
your hands
Extension up: Try to get Bring it up over your head
your entire torso off of the Slam it down into the
ground.
ground
Catch and repeat
Skill cues for Upward dog
Extension Up: use a
Take the plank pose.
heavier weighted medicine
Bending your arms, lower
ball to increase difficulty
your pelvis and thighs.
Straighten your arms.
Skill cues for Burpees:
Try to arch and look up
Begin standing
keeping your arms and Bend down and place your
legs straight and not
hands outside of your legs
touching the mat with your Jump your feet back into
knees.
plank position
Put the tops of your feet on Do a push-up
the mat.
Jump your feet back up
Extension UP: Dont go all Stand up and Jump
Extension up: add in a
the way to the ground on
second or third jump to
the transition keep your
make it more challenging.
torso engaged.

Learning Activities:
Warm-up, have two

students go through basic

stretches of the arms and
legs to get their bodies
warmed up (5 mins)

Skill Cues for Curl Up Test:

Listen to the CD and go up
when the CD says up and
down when it says down.
There are no extensions,

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Yoga sequence, the

teacher will go through a
series of 15 different yoga
poses two times through
making sure all students
are comfortable and able to
execute the poses (30 min)
Cool Down, students will lie
in corpse pose and begin
to go through a breathing
exercise to relax their
bodies (5 mins)

just pass the test!

Learning Activities:

Warm up: Go around the

classroom and have the
students each do a stretch
for a different body part
and have them name the
muscle. (5 mins)
Circuit: go through the
stations 45 seconds for
activity than 15 seconds to
switch to the next station
and go around all stations
Assessment:
twice. (30 mins)
Cool Down, have students
At the end of the class
have the students complete stretch on their own as you
the sit-and-reach portion of break down the lesson (5
mins)
the Fitnessgram Testing.

References:
Browser not supported |
Yoga.com. (2014). Retrieved
February 19, 2016, from
https://yoga.com/poses

Assessment:
At the end of class have
the students write a journal
entry about what they have
learned about fitness and
wellness and have them
state the part of the unit
they most enjoyed and
why.

References:
Browser not supported |
Yoga.com. (2014). Retrieved
February 19, 2016, from
https://yoga.com/poses

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References:
Browser not supported | Yoga.com. (2014). Retrieved February 19, 2016, from
https://yoga.com/poses (All skill cues in links from this site for yoga lesson)

Dale, P. (2014, February 03). Circuit Training Class Ideas. Retrieved February 19, 2016,
from http://www.livestrong.com/article/136157-circuit-training-class-ideas/

Kaltmann, J. (2014, February 06). Water Polo Drills for Beginners. Retrieved February
19, 2016, from http://www.livestrong.com/article/422281-water-polo-drills-forbeginners/