Ryan Francis

Eastern Connecticut Regional High School

Physical Fitness/Wellness Block Plan Assignment
PHED 239 -- Module 4: High School
Dr. Mangano
Springfield College
December 2nd, 2015

Equipment at Eastern CT Regional HS

1. 1 Main gymnasium
2. 1 Weight room
1

 6 Squat racks with 45 pound barbells and safety bars,

3.
4.
5.
6.
7.
8.

Dumbbells ranging from 5-100 pounds.

30 Yoga Mats
28 Foam Rollers
20 Physioballs
1 iPad for music and assessment
1 Sound system in gymnasium
1 Portable speaker for weight room

Unit outcomes
Cardiovascular Endurance:
P- SWBAT enhance cardiovascular endurance through calculating, monitoring and
working at their target heart rate. (NASPE S1.H1.L1; MACF 2.17)
C- SWBAT participate in regular physical activity to promote lifelong fitness. (NASPE
S2.L1.H1; MACF 2.16)
A- SWBAT exhibit responsible personal and social behavior that respects self, others,
and equipment in physical activity settings. (NASPE S2.H4.L1; MACF 2.26)
Muscular Strength:
P- SWBAT continue to develop muscular strength and/or endurance through
weightlifting activities. (NASPE S1.H1.L2; MACF 2.17)
C- SWBAT participate in regular physical activity to continue gaining or maintaining
muscular strength. (NASPE S2.L1.H1; MACF 2.16)
A- SWBAT exhibit responsible personal and social behavior that respects self, others,
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and all equipment in physical activity settings. (NASPE S2.H4.L1; MACF 2.26)
Flexibility:
P- SWBAT continue to develop flexibility through a variety of experiences to yoga and
stretches. (NASPE S1.H1.L1; MACF 2.17)
C- SWBAT participate in regular physical activity and yoga to promote lifelong fitness.
(NASPE S2.L1.H1; MACF 2.16)
A- SWBAT exhibit responsible personal and social behavior that respects self, others,
and all equipment in physical activity settings. (NASPE S2.H4.L1; MACF 2.26)

BLOCK PLAN
UNIT: Physical Fitness/Wellness

GRADE LEVEL(S): 9-12

Day_____1_____

Day____2______

Day_____3_____

Focus: Cardiovascular Endurance

Focus: Muscular Strength

Focus: Flexibility (Yoga)

(Aerobic Exercises)
Learn about proper
stretching/warmup and cool down
Learn about and experience target
heart rate

(Weightlifting)
Learn 3 core lifts with free weights

Experience recovery
stretching/cool down
Learn about yoga and its benefits
in lifelong fitness.

Equipment/Materials/Technology:

Equipment/Materials/Technology:

- 3 Physioballs
- 3 Aerobic steps
- 3 Medicine balls
- 3 Jump ropes

- Squat racks (with safety

bars) (6)

Experience different types of

exercises and muscle groups
activated during weight training.

Equipment/Materials/Technology:

- Yoga mats (1 per student)

- Barbells (1 at each rack), dumbells - Foam rollers (1 per student)
- Music with speakers
(Range 5-100 lbs.)

- Stretching area
- Foam rollers (1 per student)
- Stop watch
- Music with speakers

- Foam Rollers (1 per student)

- Music with speakers

Informing:

Informing:

Informing:

-Start signal= 1 whistle

-Stop signal= 2 whistles
-Safety: MUST USE A SPOTTER
AT ALL TIMES; Do not drop the
dumbbells on the floor--place them
down.
Important Definitions---Muscular Strength: The maximum
amount of force that a muscle can
exert against some form of
resistance in a single effort.
-Core lifts: The squat, deadlift, and
bench press are examples of core
lifts. These movements require the
spine to hold a rigid position so the
hip and shoulder joints can move
with force.

-Start signal= 1 whistle

-Stop signal= 2 whistles
-Safety: Only bend and do as much
as you feel comfortable to avoid
injury; Stay in your own space to
avoid hitting others.
Important Definitions---Flexibility: The absolute range of
movement in a joint or series of
joints, and length in muscles that
cross the joints to induce a
bending movement or motion.
-Yoga: A Hindu spiritual and
ascetic discipline, a part of which,
including breath control, simple
meditation, and the adoption of
specific bodily postures, is widely
practiced for health and relaxation.

-Start signal= 1 whistle

-Stop signal= 2 whistles
-Safety: Monitor students for sign of
exhaustion as well as warn them
the signs; use equipment only as
and when instructed to to avoid
possible injury; only push yourself
as you feel comfortable but still with
the goal of their target heart rate.
Important Definitions---Cardiovascular Endurance: The
ability of the heart, lungs and blood
vessels to deliver oxygen to your
body tissues.
-Target Heart Rate: The minimum
number of heartbeats in a given
amount of time in order to reach the
level of exertion necessary for
cardiovascular fitness, specific to a
person's age, gender, or physical
fitness.

Refining/Extending:
-Demonstration of each station will
be give at the beginning of the
lesson.
-An instruction sheet will be at each
station that includes a brief
description, diagrams of each
exercise, and the muscles being
used.
-It is very important to follow all of
the instructions given to perform the
exercises correctly in order to avoid
injury!

Refining/Extending:
-Skill cues/Instructions--*Students will be given a sheet of
diagrams of each core lift as well as
a demonstration at the beginning of
the lesson.

Bench Press:
-Lay on your back on a bench with
your feet planted on the floor.
-Grip the bar approximately 2 feet
apart (or at a comfortable point,
wider than shoulder width.)
-Slowly and under control, lower the
bar down to the level of your chest.
-Push the bar back up, until the
elbows are straight.

Refining/Extending:
-Skill Cues/Instructions--Downward-facing Dog:
-Begin on your hands and knees.
Align your wrists directly under
your shoulders and your knees
directly under your hips. Point your
middle fingers directly to the top
edge of your mat.
-Extend your elbows and relax
your upper back.
-Exhale as you tuck your toes
and lift your knees off the floor.
Reach your pelvis up toward

Learning Activities:
Warm-up: 3 minute jog around the
gym followed by a student led 10
jumping jacks, 10 push-ups, and 10
sit-ups.

Stations:
-Aerobic stair step-ups (3)
-Jump rope (3 jump ropes)
-Physioball ab rollout (3 physioballs)
-Wall sits (3 students at a time)
- Jog in place (3 students)
- Russian Twists (3 medicine balls)
- Burpees (3 students)
- Plank on elbows (3 students)
-Each Station will be done for 1
minute continuously to music.
-Students will have 45 seconds
between stations as a recovery and
to allow a brief amount of time to
look at the instruction sheet for the
next station.
-Students will rotate clockwise
through the stations.
-After half of the stations have been
completed we will stop to take the
students heart rate and see if they
are at their target heart rate. We will
do this again after the second half of
the stations as well.
-Each student will go through the
circuit 2 times. (The heart rate will be
taken a total of 4 times.)

Cool down:

Back Squat:
-Grip the bar approximately 2-2.5
feet apart resting the bar on the
back of your neck/shoulder area.
-Stand with your feet shoulder width
apart and toes pointing straight
forwards
-Keep the back straight as you
initiate movement at your hips
-Push your buttocks out behind you
and bend your knees
-Do not let your knees move in front
of your toes
-Do not squat deeper than a 90
degree (right angle) at the knee
-Return to the starting/standing
position.

Deadlift:
-Stand with the feet shoulder width,
standing with the bar a couple of
inches in front of your shins
-Squat down, keeping the back
straight, although lean forwards
from the hips
-Grip the bar with the palms facing
backwards, at the outside of each
knee
-Before you start the lift, ensure
your lower back is arched and you
are holding your chest up high and
looking straight ahead
-Keep your arms straight as you
push up using your legs
-Do not pull using your arms or
back! (This is essential to avoid
injury to your back!)

- Students will get a foam roller and

instruction sheet of different areas to
foam roll areas they feel necessary
for a 5 minute cool down. This will be Learning Activities:
Warm-up: 3 minute jog around the
done on their own as they will

the ceiling, then draw your

tailbone toward the wall behind
you. Slowly begin to straighten
your legs, but do not lock your
knees. Bring your body into the
shape of an "A." Do not walk
your feet closer to your hands
keep the extension of your
whole body.
-Press the floor away from you
as you lift through your pelvis.
As you lengthen your spine, lift
your tailbone up toward the
ceiling. Now press down
equally through your heels and
the palms of your hands.
-Rotate your arms externally
so your elbow creases face
your thumbs.
-Engage your quadriceps.
Rotate your thighs inward as
you continue to lift your
tailbone high and sink your
heels toward the floor.
-Align your ears with your
upper arms. Relax your head,
but do not let it dangle. Gaze
between your legs or toward
your belly button and breath
deeply.

Tree Pose:
-Begin standing with your arms
at your sides. Distribute your
weight evenly across both feet,
grounding down equally.
-Shift your weight to your left
foot. Bend your right knee,
then reach down and clasp
your right inner ankle. Use

determine where they feel the need

to foam roll.

gym followed by a student led 10

jumping jacks, 10 push-ups, and 10
sit-ups.
Assessment:
Stations: *Students will be given a
Students will be given a sheet at the workout sheet with the order they
beginning of the class to fill out their will complete each exercise.
target heart rate and then will again
Students will be grouped based on
fill it in each time the heart rate is
the weights for their back squat,
taken during the lesson. At the end
bench press, and deadlift.
students will write at the bottom if
- Back Squat 3 sets x 8 reps.
they did or did not hit their target
Females 40% of their body weight;
heart rate and why or why not they
Males 50% of their body weight
did or did not achieve that heart rate. - Bench Press 3 sets x 10 reps
Females 25% of their body weight;
Males 30% of their body weight.
- Deadlift 4 sets x 5 reps
Females 35% of their body weight;
Males 45% of their body weight.
Extension Down: If students are
struggling with their weight they
may move down another 5-10% of
their body weight.
Extension Up: With teacher
approval students may go up 5-10%
of their body weight.
- Dumbbell Row 3 sets x 10 reps
Students determine weight
- Sidewards lunge holding light
weight dumbbell (max=25 lbs.) 3
sets x 20 reps (10 per leg)
Students will complete as much of
the workout as they can in the
allotted class time.

Cool Down:
- Students will get a foam roller and
instruction sheet of different areas
to foam roll areas they feel
necessary for a 5 minute cool down.
This will be done on their own as

your hand to draw your right

foot alongside your inner left
thigh. Do not rest your foot
against your knee, only above
or below it. Adjust your position
so the center of your pelvis is
directly over your left foot.
Then, adjust your hips so your
right hip and left hip are
aligned.
-Rest your hands on your hips
and lengthen your tailbone
toward the floor. Then, press
your palms together in a
prayer position at your chest,
with your thumbs resting on
your sternum.
-Draw down through your left
foot. Press your right foot into
your left thigh, while pressing
your thigh equally against your
foot.
-Inhale as you extend your
arms overhead, reaching your
fingertips to the sky. Rotate
your palms inward to face
each other. If your shoulders
are more flexible, you can
press your palms together in
prayer position, overhead.

Learning Activities:
Warm-up: 6 minute jog around
the gym.

Poses:
- Downward Dog
- Tree
- Mountain
- Warrior
- Bridge
- Triangle

they will determine where they feel

the need to foam roll.

Assessment:
Each Student will be filmed doing
one set of their squat, bench press,
and deadlift. The video will then be
sent to each student for them to
analyze and give feedback on
themselves on each lift. What they
write down will then be handed to
the teacher at a later determined
time.

- Seated Twist
- Cobra
- Pigeon
- Crow
- Childs Pose

Cool Down:
- Students will get a foam roller and
instruction sheet of different areas
to foam roll areas they feel
necessary for a 5 minute cool
down. This will be done on their
own as they will determine where
they feel the need to foam roll.

Assessment:
After the lesson, students will
complete a journal discussing the
lesson and how they like or disliked
each pose and why. They will also
discuss when they may have felt
uncomfortable or tightness and
when they felt very relaxed and
enjoyed it. They can also add any
other comments they had as well.
This will be submitted to the
teacher at a later determined date.

References
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Cardiovascular Endurance. (2015). Retrieved December 1, 2015, from

http://dictionary.reference.com (Day 1)
Muscular Strength (2015). Retrieved December 1, 2015, from
http://dictionary.reference.com (Day 2)
Flexibility (2015). Retrieved December 1, 2015, from http://dictionary.reference.com
(Day 3)
Target Heart Rate (2015). Retrieved December 1, 2015, from
http://dictionary.reference.com (Day 1
Core Lifts (2015). Retrieved December 1, 2015, from http://dictionary.reference.com
(Day 2)
Yoga. (2015). Retrieved December 1, 2015, from http://dictionary.reference.com (Day 3)
Weight Training - Bench Press. (2015). Retrieved December 2, 2015, from
http://www.teachpe.com/strengthening/bench_press.php (Day 2)
Weight Training - Squat. (2015). Retrieved December 2, 2015, from
http://www.teachpe.com/strengthening/bench_press.php (Day 2)
Weight Training - Deadlift. (2015). Retrieved December 2, 2015, from
http://www.teachpe.com/strengthening/bench_press.php (Day 3)
How to Downward Dog Pose in Yoga. (2014). Retrieved December 2, 2015, from
http://www.yogaoutlet.com/guides/how-to-do-downward-dog-pose-in-yoga (Day
3)
How to Do Tree Pose in Yoga. (2014). Retrieved December 2, 2015, from
http://www.yogaoutlet.com/guides/how-to-do-tree-pose-in-yoga (Day 3)