WEEK OF 03/08/21 through 03/19/21
Students will stretch and perform agilities.
Students will learn the Rules/ Regulations of the game.
Students will learn the proper method and procedure of keeping score.
Students will practice “Bump-Set-Spike, along with Serving the Volleyball.”
**WE WILL PLAY THIS GAME FOR TWO WEEKS.**
Since Quarantine numbers are down, we will return to “whole group team activties.”
~ This week students will play the game of Whiffle Ball. ~
*Prior to the game, students will continue to stretch and perform agilities to encourage lasting increased heart rate.
**Due to high Quarentine numbers, students will be paired accordingly and assigned a specific Exercise/ Activity to participate in each day. Lists will be kept to help verify who worked out near one another/ close contacts.
~ Activities will include Fitness Circuit Training such as the Agility Ladder, Jump Rope, Barbells and Dumbbells, Medicine Balls, Ab Work, Running/ Walking, Arm Bands, and Slidders.
~ Other available activities will also include Basketball, Stationary Bikes, and Four Square.
**Between all classes and at the close of the day, all equipment will be disinfected.
*** Quarentined students, as you are healthy and able, please exercise at least 30 minutes each day as this can help elliviate stress and possibly help maintain a healthier immune system.
The FITNESSGRAM is comprised of individual physical test performace with foucs geared toward aerobic capacity (PACER TEST or MILE RUN), muscular strength/ muscular endurance (PUSHUPS/ SITUPS TESTS), and flexibility (ARM/ SHOULDER FLEXIBILTY TESTS).
~Students will perform these tests, working to improve previous test scores from earlier this school year. Students have been working on increasing thse scores, through completion of various, but specific exercises, activities and stretches implemented throughout this semester.
~Healthy food choices and exercise simultaneously increase positivity for increased heart health!!!
*** LET’S GET UP AND EXERCISE!!!!
Students will play the game of Boomer Ball, which is composed of Kickball and Softball. Boomerball is a high-intensity sport encomposing team work, strategy, focus and determiniation.
Students will hit the Foam Ball with a fist or open hand in place of using a bat as is done in softball. The student will then proceed to first, second , and third base. Once the student advances to home plate, they continue running back to first base. Each time they pas home plate a run is scored for their team, hence encouraging the kids to keep their heart rate up for an extended period of time.
Students love this game as it encourages being active while having a blast, high-intensity play, and increased heart rate producing wonderful Cardiovascular Endurance and Aerobic Exercise! This game also promots an amazing team atmosphere as kids encourage one another more than most games.
*This week students will participate in the game of Wiffle Ball; increasing individual skills related to batting, running, catching, throwing, team play and strategy.
**Students will also complete the Nutrition Journal Exercise Journal. Each Journal is worth a weekly grade of 25/25. Next week’s journals will be due Friday, 11/06.
***We are still under a non P.E. uniform/ dress-out policy, however; students are required to bring and wear tennis shoes and socks for game play.
This week we will start playing Kickball, a Team Sport, which can be a competitive, but as always effort is priority regarding the amount of exercise received.
Kickball is normally played outdoors with at least 8 players on each team. The field of play is set up similar to baseball/ softball and each team has the oppportunity to play Offense and Defense. Offense is known as the kicking team, while Defense is the team attempting to keep the offensive team from scoring by obtaining three quick outs. The objectives of the game are to (1) learn to get along with others while focusing more on others more than self, (2) to score more points than the opposing team. (3) for the defensive team to get the offensive team out three times, so they can quickly advance to offense so they can kick/ score. The team who scores more runs wins the game.
So, let’s have fun while getting our heart rate up!
*** Although we will be plaing outside, we expect all students to keep mask in place when closer than 6 ft. to another player. ***
**Students, don’t forget to keep up with your weekly Exercise and Nutrition Journals! These are due Friday, 10/09 for a grade.
WEEK OF 09/2820 – 10/02/20
LIFETIME ACTIVITY: PING PONG: Strategy and Doubles Play
This week students will incorporate team play by playing doubles.
As they play, they will utilize more strategies and teamwork, while focusing on skills such as the Forehand, Backhand and proper score keeping..
* Watch the video above for phenomenol play in previous Olympic matches!
* Watch the video below for proper hitting techniques and game tactics.
1- This week we will learn and practice the correct procesure for hitting the ball, ball control, and mastering the forehand/ backhand. Watch the video below and be ready to apply these skills in your P.E. Class and/or at home!
**After much practice and playing, you can increase your Ping Pong skills to the following abilities! Talk about concentration!!
~ Next week we will continue working on the above skills, along with learning how to start and complete an actual game! Now, get moving, and go have fun! ~
Ladies, you may recall this amazing term, which we have covered numerous time, ! “Lifetime Fitness.”
Lifetime Fitness is defined as Exercises one can perform over the span of one’s life!!! Please focus on each skill you learn in class and apply each now and allow them to be a guide throughout your exercise choice throughout your life! They are each amazing! Another awesome factor is that you can perform these with little or no equipment!! How you may ask?! The answer is simple...”by using your BODYWEIGHT!!!!” We can ALL DO THIS!!!
So, check out the website ABOVE and “GET MOVING AS YOU INCREASE YOUR MUSCLE AND HEART STRENGTH!!!!”
**MAKE SURE you STRETCH your MUSCLES while they are WARM. Also, REFUEL MUSCLES with WATER and PROTEIN!!
*Click on the link below for the correct technique.
**REST 30 SECONDS**
*Click on the link ABOVE for the correct technique to AB CRUNCHES.
*Click on the link BELOW for the correct technique to OBLIQUE & BICYCLE CRUNCHES.
Video 2: Bicycle and Level 2 Bicycle https://www.youtube.com/watch?v=9FGilxCbdz8
Video 3: Oblique Crunch with Weights https://www.youtube.com/watch?v=gv3PL0Z2FPE
**REST 30 SECONDS**
*Click on the link ABOVE for the correct technique.
*REST 30 SECONDS*
*REST 30 SECONDS* <MUSCLES WORKED: TRICEPS, BICEPS, & DELTOIDS
*REST 30 SECONDS* <MUSCLES WORKED: QUADS, HAMS, GLUTES, & CALVES
++ TO INSIFY YOUR WORK OUT, PLACE A FULL WATER JUG ON YOUR LAP. ++
<MUSCLES WORKED: HEART, TRICEPS & GLUTES
*Click on the link ABOVE for the correct technique.
*REST 30 SECONDS* <MUSCLES WORKED: HEART, BICEPS, DELTOIDS, LATS, QUADS, HAMSTRINGS and GLUTES.>
*REST 30 SECONDS* ****MUSCLES WORKED: BICEPS, TRICEPS, AND LATS
**REST 30 SECONDS**
SEATED CALVE RAISES: Seated on a couch or chair, placing a ‘weight’ of sorts on your legs, place your feet flat on the floor and raise your feet to your tiptoes, then return to the starting position. Complete the same sets as above.
STANDING CALVES RAISES: Standing with feet flat against the ground or on a raised surface such as a step, raise your calves by simply standing on your tiptoes. Repeat this movement consecutively for at least a count of 25, or until you feel a burn. Remember, to perform each in a slow, controlled movement. Complete 2-3 sets of 25. (2x25). *Click on the links below for the correct techniques.
1- This is a phenomenal site full of healthy eating tips! It helps you take a look into each food group seperately, detailing each and offering ideas of healthy food options!
2- Take a little time to explore this site and gear up on reasons we have been logging our Nutrional Intake this school year on our Food Journals as well as our Activities on our Exercise Logs!
3- Please go under “Documents” on my “Teacher Page,” and downlaod a fillable Journal for your home use. If you prefer you can also print a copy of each and fill them in manually.
DUMBBELL SHRUGS – 5-8 lbs. Place a Dumbbell or ‘Can,’ one in each hand, pushing shoulders up, rotating in a full range of motion, then lowering shoulders. Complete 2 sets of 25. (2x25). *REST 30 SECONDS*
2 – SHOULDER PRESS (using resistance of your choice) - Taking the resistance of choice, push the object above your head, focusing on the use of your Deltoid Muscles (shoulders), then lower to starting position. Refer to the picture (above right) and also the above link to visualize proper technique.
2 sets of 8 (2x8).
FOCUS of MUSCLE ORIGIN: ‘Deltoid Muscles,’ better known as your shoulders
*Rest 30 seconds*
This site offers alot of encouragement in relation to overall health and reducing your personal risk for chronic illness if oyu choose to exercise.
This site is a great review of many health benefits, including our Health Related Fitness Compnents!