Virtual Physical Education Lessons - High School: Week 15
Learning goals for this week:
1.I can develop and improve my health and skill related fitness.
2.I can develop balance and coordination.
3.I can improve my fine motor skills and hand-eye coordination with juggling.
4.I can demonstrate health related fitness by being physically active for 60-minutes every day.
Standards Covered: Michigan Standards
●Standard 2: Applies knowledge of concepts, principles, strategies and tactics related to movement and performance.
●Standard 3: Demonstrates the knowledge and skills to achieve and maintain a health-enhanced level of physical activity and fitness.
●Standard 5: Recognizes the value of physical activity for health, enjoyment, challenge, self-expression and/or social interaction.
National Standards
●Standard 2: The physically literate individual applies knowledge of concepts, principles, strategies and tactics related to movement and performance.
●Standard 3: The physically literate individual demonstrates the knowledge and skills to achieve and maintain a health-enhancing level of physical activity and fitness.
●Standard 5: The physically literate individual recognizes the value of physical activity for health, enjoyment, challenge, self-expression and/or social interaction. Funded by the Michigan Health Endowment Fund 1
| Lesson #1 | |
| Warm-up: | First, before starting every lesson make sure that you tell your students the area around you is safe for physical activity. ●Use Yoga workout #1 to warm-up your muscles before our Yoga lesson today ○Sun Salutation (5 times through) ■YouTube: https://youtu.be/fw7tyEahtPk (3:30 minutes) ■VideoLink: https://video.link/w/fVf6b |
| Activity: | Today we are going to begin with a nice workout from Yoga Ed. The first will focus on using Yoga to help focus and the second, if you have time, will focus on relieving stress. Yoga is really important to help you strengthen your muscles and work on flexibility. Although it seems “easy” or “light in intensity” it is good for your body. Yoga for Focus, from Yoga Ed. ●YouTube: https://youtu.be/SqqkY-HGt6M (18 minutes) ●Video Link: https://video.link/w/KEJEb Yoga to help relieve stress ●YouTube: https://youtu.be/_f8nfwlcK-g (11 minutes) ●Video Link: https://video.link/w/yFJEb Where do you want your heart rate to be when you are performing yoga? Answer: It is a light activity so your heart rate should be low, meaning that it should be around 60% of your max, but no more than 70%. Here is a link to the generic heart rate tracker worksheet |
| Cool Down: | ●The cool down is included in the yoga workout itself, therefore there isn’t a separate cool down here. |
| Assessment: | ●Exit Slip ○Can you think of time when you might be able to use yoga to relieve stress or help you focus? What about a time that you could have used it previously? ○Use the heart rate worksheet as an assessment and have students reflect on what they wrote down. ●To meet our goal of being physically active for at least 60-minutes each day, remote learners can use this activity tracker to record your activity this week - make sure you include your time in PE class! |
| Daily PA: | Our friends at OPEN PE have made it easy for you to get daily physical activity with their January DEAM calendar. |
Funded by the Michigan Health Endowment Fund 2
| Lesson #2 | |
| Warm-up: | First, before starting every lesson make sure that you tell your students the area around you is safe for physical activity. ●Use Yoga warm-up #2 to warm-up your muscles before our lesson today ○Inhale to forward fold (5 reps) ○Plank ○Twist to Right Plank (3 reps) ○Twist to Left Plank (3 reps) ○YouTube: https://youtu.be/IEPBglVO_8Q ○VideoLink (no ads): https://video.link/w/qG78b |
| Activity: | Today we are going to do a full body workout with the Body Project. It is a cardio workout for beginners. It should be challenging but will be achievable by all students. This is a good workout to track your heart rate during. You should check your heart rate at 5 minutes, 10 minutes, 20 minutes, 25 minutes and 30 minutes. Taking your heart rate at all of these different time points will help you to better understand your heart rate over time. YouTube: https://youtu.be/gC_L9qAHVJ8 (30 minutes) VideoLink (no ads): https://video.link/w/DLJEb Here is a link to the generic heart rate tracker worksheet |
| Cool Down: | ●There is a cooldown as part of the workout and therefore it is not listed separate |
| Assessment: | Exit Slip: ●Use the heart rate tracker throughout and have the students reflect on it. ●To meet our goal of being physically active for at least 60-minutes each day, remote learners can use this activity tracker to record your activity this week - make sure you include your time in PE class! |
| Daily PA: | Our friends at OPEN PE have made it easy for you to get daily physical activity with their January DEAM calendar. |
Funded by the Michigan Health Endowment Fund 3
| Lesson #3 | |
| Warm-up: | First, before starting every lesson make sure that you tell your students the area around you is safe for physical activity. ●Today we will be working through Warm-Up #6. Go through all three once and then repeat a second time: ○Plank Toe touch (10 reps) ○Quad Walk (10 steps forward, 10 steps back) ○Reverse Plank (15-30 seconds) ○YouTube: https://youtu.be/4DSe5kB8aiE ○VideoLink (No ads): https://video.link/w/ulg6b |
| Activity: | Today’s skill is going to be working juggling and revisiting juggling skills that we touched on earlier in the year. I encourage you to challenge your students and make this fun for them. Here are just some ideas that you could have them do and follow. Students will need: ●Sockballs (3-6) or 3 plastic bags, bandanas, handkerchiefs (plastic bags will be the easiest) Juggling is going to use scarves - but if you don’t have access to any, plastic grocery bags or bandanas, or even masks might also work great! Using this ”Scarves” guide from OPEN PE, see if you can complete each task! There are two parts to the scarves guide, use part one for at-home learning. If you don’t have scarves that is ok, try to find some plastic grocery bags in your house. No bags either, no problem try and find some socks. Teachers, I would suggest leading the students through each activity as a class. If you need to send something home for them to practice or would like a video to lead them, try these. ●https://youtu.be/YV315siBwJg (3:00 min; 14 easy tricks for kids with one scarf) ●https://youtu.be/8S_eXQUs0DM (6:45 min; one to three scarfs) ●https://youtu.be/ve2FKNctOBg (1:45 min; one and two scarf juggling) ●https://youtu.be/uWiZ4fNqu5c (1:45 min; Three scarf juggle) IF YOU DON’T WANT Juggling Skills, Here is a suggested fitness workout: ●Low impact cardio fitness ○YouTube: https://youtu.be/50kH47ZztHs (29 minutes) |
Funded by the Michigan Health Endowment Fund 4
| ○VideoLink: https://video.link/w/cxKEb | |
| Cool Down: | ●End with a quick cool down stretch routine ○Pick four poses from this Yoga Deck and hold each for 30-seconds. |
| Assessment: | Suggestions: ●Exit Slip: ○What did you like most about juggling? Was it harder or easier than you thought? What was the thing that you were most proud of accomplishing during the juggling practice? ●To meet our goal of being physically active for at least 60-minutes each day, remote learners can use this activity tracker to record your activity this week - make sure you include your time in PE class! |
| Daily PA: | Our friends at OPEN PE have made it easy for you to get daily physical activity with their January DEAM calendar. |
| Lesson #4 | |
| Warm-up: | Enjoy this quick warm-up before the workout ●YouTube: https://youtu.be/kjmascicwK0 ●VideoLink: https://video.link/w/jdKEb ○2 times through: ○High Skips (down and back) ○Soldier Kicks (10 reps) ○Mountain Climbers (20 reps) |
| Activity: | Today’s activity is going to be a fitness workout from the Body Project. This cardio and HITT workout is 23 minutes long and will get your heart rate up and moving fast. Some prompting questions that you could use about heart rate. ●Light intensity exercise should be between 50-60% of your max heart rate ●60-80% of the max heart rate is considered moderate intensity exercises ●80-90% is considered vigorous exercise ●Above 90% of your max heart rate if prolonged for any period of time could be dangerous ●YouTube: https://youtu.be/ocBCgWtukn4 (23:35 minutes) ●VideoLink (no ads): https://video.link/w/sOJEb |
Funded by the Michigan Health Endowment Fund 5
| Here is a link to the generic heart rate tracker worksheet to help your students keep track of their heart rate throughout the workout. | |
| Cool Down: | ●Cooldown with FitnessBlender ○YouTube: https://youtu.be/u5Hr3rNUZ24 (5 minutes) ○VideoLink: https://video.link/w/hfKEb |
| Assessment: | Suggestions: ●Exit Slip ○Using the heart rate tracker, have students reflect on where their heart rate was today. What do you feel is the hardest part about the style of HITT workouts? Did it feel different after being on break? ●To meet our goal of being physically active for at least 60-minutes each day, remote learners can use this activity tracker to record your activity this week - make sure you include your time in PE class! |
| Daily PA: | Our friends at OPEN PE have made it easy for you to get daily physical activity with their January DEAM calendar. |
| Lesson #5 | |
| Warm-up: | Today we are going to warm-up with a Darbee workout all together Follow along with this handout: http://dshines.info/3sbZqRV ●Go through twice ○Step jacks (20 - 10 each side) ○Side Jacks (20 - 10 each side) ○Step jacks (20 - 10 each side) ○10 shoulder taps ○10 side shoulder taps ○10 shoulder taps |
| Activity: | Today’s activity is going to be a fun workout that you can either do with your students on the screen or you can have your students do it on their own. Using the Darbee fitness workout sheets, students will do a challenging but good fitness routine. There are four worksheets that are attached. You can give students choices, or you can decide which ones that they should do. The key is that they work out for 30 minutes. They could follow one worksheet and all of the reps and sets or combine worksheets as they like. ●Darbee workout Unicorn Workout: http://dshines.info/3q6gJlA ●Darbee workout Right Place Right time workout: http://dshines.info/38uF8vq |
Funded by the Michigan Health Endowment Fund 6
| ●Darbee workout On the Roll: http://dshines.info/3owyMRL ●Darbee workout On a Journey workout: http://dshines.info/35lYkcL Here is a link to the generic heart rate tracker worksheet to help your students keep track of their heart rate throughout the workout. | |
| Cool Down: | Cool Down ●Cool down with a Darbee Fitness self-care workout ○Darbee workout Self-care workout: http://dshines.info/3bmeM0o |
| Assessment: | ●Exit Slip ○Have the students write about what type of workout they like the best and then describe why they like it. They need to provide specific examples of how it makes them feel, maybe results that they see when they follow it, etc. ○To meet our goal of being physically active for at least 60-minutes each day, remote learners can use this activity tracker to record your activity this week - make sure you include your time in PE class! |
| Daily PA: | Our friends at OPEN PE have made it easy for you to get daily physical activity with their January DEAM calendar. |
Funded by the Michigan Health Endowment Fund
