Arianna Flagg

Flagg High School

Physical Fitness/Wellness Block
Plan Assignment,
PHED 239 Module 4: High School,
Dr. Mangano, Springfield College,
11/30/16

Equipment:
Lane dividers (5) = 6 lanes
Fitbits (24)
Goggles (24)
Yoga mats (25)
Dumbbells - range of different
weights
Kettlebells - range of different weights
Hex bar (2)
Plates for hex bar - range of different
weights
Plyo box (2)
Resistance bands
Music

Facilities:
Pool - 25 meters in length
High school gymnasium

Unit Outcomes:
At the end of the unit, the students will be able to:
(P): Demonstrate appropriate technique for swimming,
yoga and weight training by using the correct key points
for each exercise. (National #S3.H7.L1)
(C): Identify the health benefits of physical fitness by
writing a reflection at the end of the unit. (National
#S3.H1.L1; MACHF 2.21)
(A): Show proper classroom etiquette by following all the
safety rules of the pool and gymnasium during all parts of
the unit
. (National #S4.H5.L1; MHCHF 2.26)

UNIT: Fitness

BLOCK PLAN
GRADE LEVEL(S): 9-12

Day 1

Day 2

Day 3

Focus: Cardiovascular
Endurance
Swimming

Focus: Flexibility
Yoga

Focus: Muscular
Endurance
Weight Circuit

The students will be able to:

Practice different
swimming strokes that will
improve their overall
fitness
Explain how
swimming is an example of
cardio and compare it to
the other components of
fitness
Equipment/Materials/Technology:

High school pool

Lane dividers
Goggles

Informing:
Identify different
ways to improve a
student's cardiovascular
endurance
Cardiovascular
endurance is the body's
ability to deliver oxygen to
muscles while they are
working.
Aerobic fitness moderate intensity for
extended period of time
Exercise longer
than 30 minutes at
moderate intensity - body
begins to metabolize fat
faster after 30 minutes
Resting Heart

The students will be able to:

Perform different
yoga poses at different
difficulty levels for a short
period of time individually
and with a group
Practice deep
breathing by participating
in a guided meditation with
the class
Equipment/Materials/Technology:

Yoga mats

Music

Informing:
Flexibility is the range of motion of
your joints or the ability of your
joints to move freely. It also refers
to the mobility of your muscles,
which allows for more movement
around the joints.
Yoga includes breath control,
simple meditation, and the
adoption of specific bodily
postures, is widely practiced for
health and relaxation.
Identify different
joints that are being used
in different poses
Practice deep
breathing
Static stretching:
m

The students will be able to:

Engage different
muscle groups by using
weights to improve their
muscular endurance
Equipment/Materials/Technology:

Dumbbells
Kettleballs
Hex bar
Plates
Plyo box
Resistance bands
Music

Informing:

Circuit training
Define the
difference between
muscular endurance and
muscular strength
Muscular
endurance is the ability of
a muscle or group of
muscles to sustain
repeated contractions
against a resistance for an
extended period of time.
Muscular strength
is the ability of a muscle
group to develop maximal
contractile force against a
resistance in a single

Rate:your heart rate at

rest, not moving.
Max Heart Rate:
the max heart rate you can
reach at a healthy capacity
Students should
try to stay in between 60%85% of their max heart
during class time today
Benefits: burn fat,
reduce blood pressure,
and reduce stress
Examples:
running, jogging,swimming,
cycling, speed walking.

ost common form

of stretching
a
stretch is held in a
challenging but
comfortable
position for a
period of time,
He
lps improve overall
flexibility

Refining/Extending:
Downward dog
C
ome to the floor on
hands and knees
Sp
read palms and
fingers
Ex
hale and lift knees
away from floor
Le
ngthen tailbone
away from pelvis
and stretch heels
to the floor
Ke
ep head in
between upper
arms, do not let it
hang
Ex
tension: Walk your
hands in closer to
your body

Refining/Extending:
Freestyle:
Leg action:

Flutter kick
Left and right
leg alternate in
opposite directions at
the same time right
under the surface of
the water.
Flex the foot
Movement is
constant
Arm action:
Left and right arm
cut water in front of head in
opposition.
One arm enters
the water in front of the
head before extending
forward underwater, the
other arm starts its power
phase with the insweep.
Breathing:
Face turns out of
water every time the left
arm enters the water
Do not lift whole
head of of water, just turn
head to side to breathe
Backstroke:
Leg action:
Same as freestyle flutter kick,
except back on surface of water

Garland
Sq
uat with feet close
together as
possible
Se
parate thighs
slightly wider than
torso
Ex
hale and lean torso

contraction.
The difference:
ME is action repeated over
a period of time, MS is
max out in single
contraction

Refining/Extending:
Dumbbell curls:
Stand in athletic
position, hold a dumbbell
in one hand first with arm
extended at side
Curl the dumbbell
into the chest, bending the
arm at about a 90 degree
angle
Release the arm
back down extended at
the side
Extension: try a
higher or lower weight
Kettlebell raise
Stand with legs
legs a little wider than
shoulder length apart
Hold the kettlebell
by the handle with both
hands hanging in between
your legs
Use your arms to
swing the kettlebell up
above the head, do not
hold it there for long
Release to the
original position in
between the legs
Extension: use a
higher or lower weight
Hex bar:
Take turns with
your partner
Stand in the hex
bar with feet shoulder
width apart
Grab the hex bar
on each side, bend the
knees, keep arms
extended without bending

instead of face down in water

Arm Action:
Same as freestyle arm action
except reaching arms behind the
head
Breathing:
Normal breathing
pattern
Face is out of
water

Learning Activities:
3 interval sets
1. Interval 1
Warm up: swim 4 lengths of the
pool at your own pace. The first 2
lengths will use a kickboard using
flutter kick and the last 2 lengths
will be any stroke of the students
choice with no kickboard.

2. Interval
Swim 1 pool length
(25 meters) within 1 minute
and use remaining time to
rest
Swim 1 pool length
in 45
seconds with
remaining time to rest
Swim 2 pool
lengths in 2 minutes with
remaining time to rest
Swim 2 pool
lengths in 1 minute and
use remaining time to rest
Repeat this
interval 2 times

Interval 3:
Swim 2 pool
lengths fast, then 3 lengths
easy.
Students must use
a different stroke than they
used in interval 2.

forward between
your thighs
Pr
ess elbows in
between inner
knees
Ex
tension: reach
arms forward and
notch your shins in
your armpits, press
fingertips into floor
High Lunge
St
art in downward
dog, exhale and
step right forward
in between hands
In
hale and raise
torso upright and
sweep arms wide
and over head
Lo
ok up towards
thumbs
Ex
tension: hold your
leg closer to the
ground, but not
touching it
Tree
St
and tall, bend
down and reach
your right ankle
Dr
aw the foot up
against the left
inner thigh, toes
pointing to the floor
Ke
ep pelvis in neutral
position
Pr
ess hands together
Ex
tension: try with
your non-dominant

them
Keep back straight
and lift the hex bar up until
shoulders reach standing
position
Return the hex bar
back to the ground only
slightly bending the knees,
still no arm bending
Extension:
increase weight
Plyo box:
Start in athletic
position, stand a little back
back from box
Swing arms back
for momentum, jump onto
box
Land with box
feet fully on platform
Extension: try a
higher or lower box
Resistance bands:
Hold the band in
the middle, hands no
longer than a foot apart
Fully extend arms
out to the side
With control,
return your hands to the
original position
Extension: try a
band with a tighter
resistance
Wall sits:
Stand with your
back flat against a wall
Take a step out
with your feet and slide
your body down, making a
90 degree angle with your
knees
Keep arms
straight out in front of you
Extension: try
sticking a leg out and
holding the wall sit on 1
foot

 Repeat this
interval 4 times

Assessment:
The students will take their resting
heart rate at the beginning of class
and report it to the teacher. After
each interval they will record their
heart rate and track it on their
fitbits. The students will take the
last 10 minutes of class to report
their heart rates and write a journal
on their days experience and
explain how swimming could
improve their cardiovascular
endurance

References:
http://answerisfitness.com/fitnesstips-blog-ri-ma/building-your-cardiorespiratory-endurance
http://www.shape.com/fitness/workout
s/beat-winter-blues-60-minuteinterval-swimming-workout

leg
Standing half
forward bend
St
art in standing
forward bend,
press palms into
floor beside feet
Str
aighten elbows
and arch torso
upward
Lif
t sternum away
from floor, look
forward
Ex
tension up: you
may bend knees
slightly to help
balance
Upward salute
St
and tall, sweep
arms out and up
toward the ceiling,
press arms firmly
together
ex
tend elbows fully,
tip head back
slightly and look at
thumbs
Lif
t rib cage away
from pelvis
Ex
tension: stretch
your arms as far
as possible with
feet solid base on
the ground
Mountain pose
St
and with feet
together, big toes
touching, rock and
forth side to side
Fir

Learning Activities:
Warm up:
A warm up will consist of jogging 3
laps around the gymnasium. A
student will be chosen at random
to lead lead dynamic stretches.
Students will have the opportunity
to static stretch what they want
when the dynamic stretch is over
The class will be split in half for the
activity. 12 students will be doing
the circuit while the other 12 are
doing a running activity.
Circuit: the 12 students will pair up
and go to the first station. They will
perform the activity at their station
for 1 minute. They will have a 30
second break and then move on to
the next station. They will go
through the circuit twice
Running: (around the gym)
The students will change their
pace from a walk, jog, and running
in this activity. For the first song,
the students will walk, when the
song changes, the students will
start jogging. The jog will turn into
a faster jog (run) when the song
changes again. The next song that
comes on will be a walk again. The
students will do this pattern for the
amaount of time as the circuit.

Assessment:
Students will have a task sheet
with them for the circuit training.
The will record how many
controlled reps they were able to
do in the time allotted for each
station.

References:

m your muscles,
turn upper thighs
slightly inward
Pr
ess shoulder
blades into back,
then release
Wi
den collarbones,
hang arms by
torso with fingers
flexed
Ex
tension: rise onto
your toes and try
to balance

Learning Activities:
Warm up: The
class will start with
everyone choosing their
own stretch (static or
dynamic) and hold it for no
longer than 20 seconds.
Then they will find
somebody in the class next
to them and do their
stretch that the other
person chose. Then that
group of 2 is going to
chose which stretch they
want to conduct for the
rest of the warm up. That
group of 2 is going to
combine with another
group of 2 and do
eachothers stretches that
they agreed on. This will
continue on until all groups
have combined into one
big group and the entire
class performs each
group's stretch.
Activity 1:

The class will be instructor

(teacher) led in the gymnasium,
whole class aligned in 6 rows of 4,
windowing each other, so everyone
can see the teacher in the front.
The teacher will lead the students
through the different poses and
demonstrate so they can all do it
together.
Activity 2:
Guided meditation - the teacher will
conduct a 20 minute deep
breathing related - guided
meditation after going through the
poses to relax the muscles and
practice the student's deep
breathing patterns.

Assessment:
Students will be handed out a
rating scale with each pose listed
on the sheet. The students must
determine, 1-5 (1 being easy, 5
being difficult) the level of difficulty
they experienced when doing the
different poses. There will be a
column for comments on each
pose and hey can write what they
liked/disliked about each.

References:
http://www.yogajournal.com/category/poses/types/stan
ding/

References:
Flagg, A. (2016, November 29). Muscular Endurance- Weight Circuit. Springfield College.
Standing Yoga Poses. (n.d.). Retrieved November 28, 2016, from
http://www.yogajournal.com/category/poses/types/standing/
Building Your Cardio Respiratory Endurance. (n.d.). Retrieved November 28, 2016, from
http://answerisfitness.com/fitness-tips-blog-ri-ma/building-your-cardio-respiratoryendurance
Ketchiff, M. (2014). 60-Minute Swim Workout to Beat the Winter Blues. Retrieved November 29,
2016, from http://www.shape.com/fitness/workouts/beat-winter-blues-60-minute-intervalswimming-workout

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