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​

Objectives:

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. 

https://www.youtube.com/watch?v=1QKKBrp6UhM

UNIT:

PING PONG 

OBJECTIVES:

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!

https://www.youtube.com/watch?v=1QKKBrp6UhM

**After much practice and playing, you can increase your Ping Pong skills to the following abilities! Talk about concentration!!

https://www.youtube.com/watch?v=LLGHQH7gR2w

~ 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! ~

LIFETIME FITNESS!! 

OVERVIEW:

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!!!!” 

http://www.lifetime-weightloss.com/blog/201http://www.lifetime-weightloss.com/blog/2018/1/12/30-minute-or-less-full-body-fat-burning-workout.html 8/1/12/30-minute-or-less-full-body-fat-burning-workout.html 

"COMBO WORKOUT" - FRONT to BACK LUNGE

4. FRONT LUNGE ‘To’ BACK LUNGE – Using your own body weight or your choice of hand weights, step forward, then backward and bend down. Begin with your right leg first, then alternate with your left leg. Complete 3 sets of 15 (3x15). *Click on the link ABOVE for the correct technique.         

**REST 30 SECONDS* >

**MAKE SURE you STRETCH your MUSCLES while they are WARM. Also, REFUEL MUSCLES with WATER and PROTEIN!! 

'COMBO WORKOUT" - STANDING SHOULDER OR MILITARY PRESS

4. STANDING SHOULDER PRESS – Placing a dumbbell or weight of your choice in each hand, take the weight and raise or ‘press,’ it above your head in a simultaneous manner. (3 sets of 10- 3x10)

*Click on the link below for the correct technique.

**REST 30 SECONDS**

(Shoulders), Triceps, and Biceps>

"COMBO WORKOUT" - AB, OBLIQUE, & BICYCLE CRUNCHES

4. ABDOMINAL CRUNCHES and OBLIQUE CRUNCHES w/ weight. Also, use Your Own Body Weight or Hand weights – Using the resistance of your choice, laying completely on your back bring your back and legs up simultaneously, or move side to side with weights in hands. This exercise will increase the strength of your Abs and Obliques. (3 sets of 25- 3x25)

*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**

Abdominal Wall, Inner Oblique, and Outer Oblique>

"COMBO WORKOUT" - WALL JUMPS

4. WALL JUMPS – With hands placed above your head and standing tall, jump against the wall, reaching various points on the wall, according to workout intensity. Jump for at least 30 seconds before resting. Repeat 3 sets @30 seconds each set. (3x30 seconds)

*Click on the link ABOVE for the correct technique.

*REST 30 SECONDS*

• <MUSCLES WORKED: QUADS, HAMSTRINGS, GLUTES, CALVES, TRICEPS, BICEPS, & DELTOIDS

"COMBO WORKOUT" - HAMMER CURLS

4. HAMMER CURLS – Holding a Dumbbell or small weight of sorts in each hand, move your arms in an upward and downward motion, as if hammering a nail. This movement with intensely work your arms!     (3 sets of 25- 3x25)      *Click on the link ABOVE for the correct technique.

*REST 30 SECONDS* <MUSCLES WORKED: TRICEPS, BICEPS, & DELTOIDS

"COMBO WORKOUT" - WALL RUNS

4. WALL RUNS- Placing your hands against a wall surface, move your feet away from the wall causing your body to be at an angle. Then, “run in place,” for at least 30 seconds. (3 sets of 30 seconds- 3x30)                                                                                 *Click on the link below for the correct technique

*REST 30 SECONDS* <MUSCLES WORKED: QUADS, HAMS, GLUTES, & CALVES

"COMBO WORKOUT" - BURPEES

4. BURPEES – Jumping Jacks to Push-Ups back to Push-Ups! Most of you have performed Burpees so get back to it! For those who have not, please combine the Pushups and Jumping Jacks you have already done by adding the BURPEE TWIST! (3 sets of 15- 3x15)       *Click on the link below for the correct technique.

                              *REST 30 SECONDS*            <MUSCLES WORKED: ALL MUSCLE GROUPS          

"COMBO WORKOUT" - BENCH DIPS or CHAIR DIPS

3. BENCH or CHAIR DIPS – Locate a Bench, Chair or even a step. Facing away from the object, place your hands, palms down on the edge of the chair. Basically, you will be performing a backward pushup, but with complete focus on your Triceps. (3 sets of 25- 3x25)

*Click on the link ABOVE for the correct technique.

                                                                                         *REST 30 SECONDS*

++ TO INSIFY YOUR WORK OUT, PLACE A FULL WATER JUG ON YOUR LAP. ++

<MUSCLES WORKED: HEART, TRICEPS & GLUTES

"COMBO WORKOUT" - Jumping Jacks

1. JUMPING JACKS – Personal effort is truly what it takes when executing a Jumping Jack. Sometimes the best ‘total body,’ exercise is the easiest one. However, that does not take away its validity. So, when performing a Jumping Jack, full out effort will help you reap all the benefits. (3 sets of 25- 3x25)

*Click on the link ABOVE for the correct technique.

*REST 30 SECONDS* <MUSCLES WORKED: HEART, BICEPS, DELTOIDS, LATS, QUADS, HAMSTRINGS and GLUTES.>

"COMBO WORKOUT" - Push-Ups and Wall Push-Ups

1. PUSHUPS! You may choose floor or standing pushups, either one but please give one of these some personal time & effort. To avoid pulling muscles, and being certain you focus on your arms, keep your back at an angle and do not drop your backside. (3 sets of 25- 3x25*Click on the link aove for the correct technique.

*REST 30 SECONDS*   ****MUSCLES WORKED: BICEPS, TRICEPS, AND LATS 

Strength Training - 'LOWER BODY' - Abs: Oblique Crunches

1. ABS – OBLIQUE CRUNCHES w/ weight. Also, use Your Own Body Weight or Hand weights – Using the resistance of your choice, laying completely on your back bring your back and legs up simultaneously, or move side to side with weights in hands. This exercise will increase the strength of your Abs and Obliques.

**REST 30 SECONDS**

Strength Training - "LOWER BODY" - Abs-Bicycle Crunch

1. ABDOMINAL BICYCLE CRUNCHES w/ weight. Also, use Your Own Body Weight or Hand weights – Using the resistance of your choice, laying completely on your back bring your back and legs up simultaneously, or move side to side with weights in hands. This exercise will increase the strength of your Abs and Obliques.

Strength Training - "LOWER BODY" - Abdominal Crunches

1. ABDOMINAL CRUNCHES and OBLIQUE CRUNCHES w/ weight. Also, use Your Own Body Weight or Hand weights – Using the resistance of your choice, laying completely on your back bring your back and legs up simultaneously, or move side to side with weights in hands. This exercise will increase the strength of your Abs and Obliques.

Strength Training - 'LOWER BODY' - Wall Sits to Figure 4 Wall Sits

1. WALL SITS to ‘Figure 4’ WALL SITS – Using your own body weight or choice of resistance, lean your back against the wall in a ‘seated position,’ using your legs and glutes as support. 3 sets of 30 seconds: (3x30 seconds). As you transition to the ‘Figure 4Wall Sit,’ you will simply add one leg crossed over the other. **Click on the link below to view the correct technique.  

**REST 30 SECONDS**

Strength Training - 'LOWER BODY' - Seated Calve Raises

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.

Strength Training - 'LOWER BODY' - Standing Calve Raises

1. CALVE RAISES – (Choose Standing or Seated).

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.         

Strength Training - LOWER BODY - Front to Back Lunge

1. FRONT LUNGE ‘To’ BACK LUNGE – Using your own body weight or your choice of hand weights, step forward, then backward and bend down. Begin with your right leg first, then alternate with your left leg. Complete 3 sets of 10 (3x10). *Click on the link below for the correct technique.         

Strength Training -

1. SQUATS – Using your own body weight, position your feet, ‘shoulder-width’ apart. Clasp your hands close to your chest or outward, as pictured below, squat down as though you are sitting, then immediately stand upright again, back to starting position. *Click on the link above for the correct technique.

Health and Fitness; EXERCISE & FOOD JOURNALS found under

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. 

Strength Training - UPPER BODY - Bent Over Dumbbell Flyes

1. BENT OVER REVERSE DUMBBELL FLYES – Using the resistance of your choice, begin with your arms at your midsection, raising them up to shoulder height, and bringing them back to the starting point again. (2X10)                      **Rest 30 Seconds.**        

Strength Training - UPPER BODY - Alternating Dumbbell Curls

1. ALTERNATING DUMBBELL CURLS – Using your choice of resistance, begin by placing elbows snugly against ribs and curl arm toward chest, then return to starting position. Repeat with the other arm. 2 sets of 10: (2x10). **Click on the link below to view the correct technique. *REST 30 SECONDS**

Strength Training - UPPER BODY - Dumbbell Shrugs

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*

Strength Training - UPPER BODY - Shoulder Press

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*

Exercise and Physical Fitness

This site offers alot of encouragement in relation to overall health and reducing your personal risk for chronic illness if oyu choose to exercise.

Included are:

• Endurance and aerobic activities include activities such as brisk or fast walking, running, swimming and even riding your bike.
• Strength Training inclues Lifting Weights or Resistance Training such as Free Weights or Machine Weights and even Resistance Bands, which are very economical and easily transportable,
• Balance and Flexibity exercises includes various activities such as Yoga or personal balancing practices such as balancing on one leg.

Fitnessgram

This site is a great review of many health benefits, including our Health Related Fitness Compnents!

• Aerobic Capacity -”Cardio Fitness/ Heart Health!”
• Flexibility – “The range of motion of our muscles at our joints.” 
• Muscular Strength – "The maximum force your muscles can exert in a single effort.”
• Muscular Endurance. - "The ability to sustain and repeat muscular activity over time."