ACTIVE HOME PHYSICAL EDUCATION: 3-5 Fitness Knowledge

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ACTIVE HOME PHYSICAL EDUCATION: 3-5 Fitness Knowledge5 Day RotationConceptof FocusDay 1I can keep an activelifestyle while stayingat home from school.Day 2I can develop mypersonal fitness bystaying active for 60minutes each day.FITNESSThe degree to whicha person is able tomeet the physical,intellectual, andemotional demandsfor everyday living.Day 3I can develop mycardiorespiratoryendurance at home.CARDIORESPIRATORYENDURANCEThe ability of the heart,lungs, and blood vesselsto supply oxygen andnutrients to the musclesduring long periods ofexercise.Day 4I can develop mymuscular strength athome to improveoverall fitness.MUSCULARSTRENGTHThe maximumamount of force amuscle can producein a single effort.Day 5I can flex and extendmy muscles toimprove my overallfitness.DYNAMICSTRETCHINGAn exercise or fitnessroutine in whichmovement and activemuscular effort areused to warm up andstretch muscles.AcademicLanguagefor TodayACTIVE LIFESTYLEA way of life whichvalues physicalactivity as anessential part ofliving; physical activityis a part of dailyroutines.Warm-upTrolls SeptemberTrolls SeptemberTrolls September DanceTrolls SeptemberTrolls SeptemberOPEN HomeActivityFitness KnowledgeToday you’re going tocomplete a series of1-Minute FitnessChallenges.1 Minute FitnessChallenges CardHealth-RelatedFitnessToday we’re going tocomplete a series ofHealth-RelatedFitness Challenges.Health Related CardSkill Related FitnessToday we’re going tocomplete a series ofSkill-Related FitnessChallenges.Skill Related CardInvisible DumbbellsToday we’re going tocomplete a series ofInvisible DumbbellChallenges.Invisible DumbbellCardFitness KnowledgeToday you’re going tocomplete a series of1-Minute FitnessChallenges.1 Minute FitnessChallenges CardDaily FitnessActivityDEAM CalendarDEAM CalendarDEAM CalendarDEAM CalendarDEAM CalendarMindfulnessChoose 3 poses toperform. Hold eachpose for 30sec to 60sec.Yoga Flash CardsSun Salutation #1Perform with familyfollowing the peercoaching cards.Sun Salutation #1Choose 3 poses toperform with family. Holdeach pose for 30sec to60 sec.Yoga Flash CardsSun Salutation #2Perform with familyfollowing the peercoaching cards.Sun Salutation #2Choose three posesto perform with family.Hold each pose for30sec to 60 sec.Yoga Flash CardsAssessment(s)Physical Activity LogPhysical Activity LogPhysical Activity LogPhysical Activity LogPhysical Activity Log

PHYSICAL EDUCATION DEPARTMENTDear students and family members,The physical education team at our school is working with resources fromOPENPhysEd.org to help you stay physically active and healthy while our schools areclosed. In order to meet physical education goals during this time students must bephysically active for 60 minutes each day. Use this physical activity log to record youractivity time.Remember, activity time doesn’t have to happen all at once. You can add up your totalactivity throughout the day to equal 60 minutes. Students, at the end of each day ask afamily member to sign next to the day’s total activity. Then, return the finished log toyour physical education teacher when school is back in session.If our schools are closed for more than 2 weeks, visitwww.openphysed.org/activeschools/activehometo download and print another activity log.Your physical education teachers would also like you to visit the file links for your gradelevel on the OPEN webpage. From there you’ll be able to download and print physicaleducation resources that are fun and can be done at home.Thank you for your cooperation. Stay active and stay well.Sincerely,Your Physical Education StaffBy staying active and completing this physical activity log you’re meeting the followingSHAPE America National Physical Education Grade-level Outcomes:Grades K-5 (Physical Activity Knowledge)Standard 3 [E1.K,2,3a,5] Identifies active play opportunities outside physical education class(K); Describes physical activities for participation outside physical education class (e.g., beforeand after school, at home, at the park, with friends, with the family) (2); Charts participation inphysical activities outside physical education class (3a); Charts and analyzes physical activityoutside physical education class for fitness benefits of activities (5).Grades 6-8 (Engages in Physical Activity)Standard 3 [M2.6-8] Participates in self-selected physical activity outside of physical educationclass (6); Participates in a physical activity twice a week outside of physical education class (7);Participates in physical activity three times a week outside of physical education class (8).Grades 9-12 (Engages in Physical Activity)Standard 3 [H6.L1] Participates several times a week in a self-selected lifetime activity, dance,or fitness activity outside of the school day (L1).

Estimados estudiantes y familiares:El equipo de educación física de su escuela está trabajando con recursos deOPENPhysEd.org para ayudarlo a mantenerse físicamente activo y saludable mientrasnuestras escuelas están cerradas. Para cumplir con los objetivos de educación física duranteeste tiempo, los estudiantes deben estar físicamente activos durante 60 minutos cada día.Use este registro de actividad física para registrar su tiempo de actividad.Recuerde, el tiempo de actividad no tiene que usted suceder de una vez. Puede sumar suactividad total durante el día para que sea igual a 60 minutos. Estudiantes, al final de cadadía, pida a un miembro de la familia que firme al lado de la actividad total del día. Luego,regrese el registro terminado a su maestro de educación física cuando la escuela vuelva a lasesión.Si nuestras escuelas están cerradas por más de 2 semanas, ara descargar e imprimir otro registro de actividad.Sus maestros de educación física también desean que visite los enlaces de archivos para sunivel de grado en la página web OPEN. Desde allí, podrá descargar e imprimir recursos deeducación física que son divertidos y se pueden hacer en la casa.Gracias por su cooperación. Mantente activo y bien.Attentamente,Su personal de educación físicaAl mantenerse activo y completar este registro de actividad física, cumple con lo siguienteSHAPE America National Physical Education Grade-level Outcomes:Grades K-5 (Conocimiento de actividad física)Standard 3 [E1.K,2,3a,5] Identifica oportunidades de juego activo fuera de la clase deeducación física (K); Describe actividades físicas para participar fuera de la clase deeducación física (por ejemplo, antes y después de la escuela, en casa, en el parque, conamigos, con la familia) (2); Gráficos de participación en actividades físicas fuera de la clasede educación física (3a); Grafica y analiza la actividad física fuera de la clase de educaciónfísica para conocer los beneficios físicos de las actividades (5).Grades 6-8 (Participa en actividad física)Standard 3 [M2.6-8] Participa en actividades físicas autoseleccionadas fuera de la clase deeducación física (6); Participa en una actividad física dos veces por semana fuera de la clasede educación física (7); Participa en actividad física tres veces por semana fuera de la clasede educación física (8).Grades 9-12 (Participa en actividad física)Standard 3 [H6.L1] Participa varias veces a la semana en una actividad de vida, baile oactividad física autoseleccionada fuera del día escolar (L1).

2-Week Physical Activity LogUse this activity log to track your physical activity minutes for 2 weeks.Have an adult sign their initials next to each day that you complete 30 minutes.Week 1:DaySampleDayActivity 1Active Outside30 MinsActivity 2Walk with Family15 MinsActivity 3Dance Challenge15 minutesActivity 1Activity 2Activity 3Total60 minutesDay 1Day 2Day 3Day 4Day 5Day 6Day 7Week 2:DayDay 1Day 2Day 3Day 4Day 5Day 6Day 7Total

Registro De Actividad Física De 2 SemanasUse este registro para registrar su actividad física durante las próximas dos semanas.Pídele a un adulto que verifique con su firma que hiciste las varias actividades físicasdel día.Semana1:DíaActividad 1Ejemplo:jugar afuera30 minutosActividad 2caminar con lafamilia15 minutosActividad 3Totaldesafío de baile15 minutos60 minutosActividad 3TotalDía 1Día 2Día 3Día 4Día 5Día 6Día 7Semana 2:DíaDía 1Día 2Día 3Día 4Día 5Día 6Día 7Actividad 1Actividad 2

Name:Teacher:Purpose: This calendar encourages familiesto become more physically active and totake steps toward a healthier lifestyle. Eachday, students are asked to complete adifferent activity with a family member (orwith adult supervision).ü 2728293031Directions: After a student completes aday’s activity, adults make a check markand initial in the space provided. Eachweek, you can miss one day (activity). Ifthis happens, put an “X” in the spaceprovided for a check mark (do not initial).DEAM ActivityPick 5 different muscles to stretch. Hold each stretch for 20 seconds.Play with a friend.Do as many curl-ups as you can.March Madness: Take 64 imaginary jump shots.Say your math facts while doing reverse lunges.Take a walk.Kids should be active sixty minutes EVERY day! Do 60 jumping jacks.Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.Play a game that is active. You decide what that is.Do as many trunk-lifts as you can.Take 32 imaginary dunks and 16 cross-over dribbles.Do push-up shoulder taps while reciting your spelling words.Take a walk.Run in place and name 3 reasons why you will never smoke or use tobacco.Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.Take a hike.Do as many squats as you can.Take 8 pretend chest passes and 4 imaginary foul shots.Perform squat-jumps while naming the continents.Take a walk.How many food groups are there? Do 5 plank-jacks.Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.Play outside.Do as many push-ups as you can.Take 2 laps around a pretend court and 1 giant star-jump!Read a book while doing a wall sit.Take a walk.About how many glasses of water should you drink each day? Do 8 burpees.Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.Go to the park!Do as many squat-thrusts as you can.Please Rememberü Always get adult permission before doing any activity.ü Return calendar to your teacher at the end of the month.

Name:Teacher:Purpose:This calendar encourages families tobecome more physically active and totake steps toward a healthier lifestyle.Each day, students are asked to completea different activity with a family member(or with adult supervision).ü 27282930Directions:After a student completes a day’s activity,an adult should make a check mark andinitial in the space provided. Each week,you are allowed to miss one day (activity).If this happens, put an “X” in the spaceprovided for a check mark (do not initial).DEAM ActivitySpring into Action: Find someone to do 20 jumping jacks with you.Say your math facts while doing reverse lunges.Take a walk.Did you know soda has 39 grams of sugar? Do 39 mountain climbers.Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.Help a neighbor or friend with some spring cleaning!Do as many trunk-lifts as you can.Spring into Action: Find 2 people. Do 30 jumping jacks together.Do push-up shoulder taps while reciting your spelling words.Take a walk.Did you know ice cream has 13 grams of fat? Do 13 squat thrusts.Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.Using an old container, gather soil, and plant flowers seeds.Do as many squats as you can.Spring into Action: Find 3 people. Do 40 jumping jacks together.Perform squat-jumps while naming the continents.Take a walk.Did you know donuts have 280 calories? Jog in place for a 280 count.Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.Get 60 minutes of MVPA. You choose how!Do as many push-ups as you can.Spring into Action: Find 4 people. Do 50 jumping jacks together.Read a book while doing a wall sit.Take a walk.Did you know hot dogs have 530 mg of sodium? Raise the roof 530 times!Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.Invent a game and try it out!Do as many curl-ups as you can.Spring into Action: Find 5 people! Do 60 jumping jacks together.Spring into Action: Find someone to do 20 jumping jacks with you.Please Rememberü Always get adult permission before doing any activity.ü Return calendar to your teacher at the end of the month.

Name:Grade:Class:Station #Exercise1Push-UpsHow many push-ups can you do?2StretchHow many muscles can you safelystretch?Hold stretches for 10 secondseach.3Sit-UpsHow many sit-ups can you do?4Pass andCatch5Water6Jump andThink7ExerciseBand CurlsHow many curls can you do withthe exercise band?8Ball PlankHow long can you hold a plank onthe exercise ball?9ChallengeHow many times can you pass andcatch a foam die with a partner?Remember to stay hydrated.Get 1 quick and quiet drink.How many fruits can you namewhile jumping rope?on one foot.Balance and BalanceHow many vegetables can youThinkname?10Jump RopeTricksHow many different jump ropetricks can you do?11Heart RateTake your pulse for the full minute.How many beats did you count?12FitnessKnowledgeIndividual Assessment Station#

Directions: Complete each activity at the corresponding nce3Shuffle Jumps (25 Seconds) – Feet together. Jump up and scissor yourlegs forward and backward. Land with one foot in front of the other. Repeatand land with the other foot in front.Ski jumps (25 Seconds) – Stand with your feet together. Bend your kneesand jump side-to-side while keeping your feet together. Keep your elbowstucked and bent to look like a skier.Arm Circles (25 Seconds) - Feet shoulder-width apart. Raise your arms toshoulder height, forming a T. Slowly make small circles with both arms.Standing Calf Raise (25 Seconds) - Feet shoulder-width apart. Slowlyraise up onto the balls of your feet, squeezing your calves. Lower your heelsback to the floor and repeat.Bicep Curl (8 to 10 Reps) - Feet together, directly on top of the center ofthe exercise band. Hold the ends of the band with your arms at your sidesand your palms facing out. Bend your elbows and slowly bring your handsup toward your shoulders. Slowly return to the starting position.Muscular Strength(With ExerciseSquat (8 to 10 Reps) - Feet shoulder-width apart, on top of the exerciseBand)band. Hold the ends of the band with each hand at your waist. Bend yourknees and sit back as if you are sitting in a chair. Keep your back straightand your heels on the floor.Star Pose (Hold for 25 Seconds)- Feet out wide. Bend your knees slightly.Stretch your arms up and out with your palms facing the floor. Reach outthrough your fingertips. Relax your shoulders. Your body looks like a giantX. Breathe deeply.4Flexibility5Body CompositionCrescent Moon Pose (Hold Each Side for 10 Seconds, then Switch) Begin with your feet comfortably underneath you, 2 or 3 inches apart. Reachyour hands up over your head with your palms together and fingers pointingto the sky. Slowly bend to the side at your waist, keeping your feet in place.Hold this pose for 10 seconds. Slowly straighten back up and repeat on theother side.Complete the MyPlate Activity sheet by drawing a balanced meal on the plate.

Name: Class:Directions: Complete each activity below with your partner. In the column on the right, write which component ofskill-related fitness the activity focuses on.Make a “C” with your hand at the bottom of a yardstick that your partner is holding. When your partnerreleases it, how quickly can you grab it?1Stick Grab2Catch3Back-to-BackSit or stand back-to-back. Pass an exercise ball around your bodies as fast as possible 20 times.4Balance BallLay back on the exercise ball with your arms pointing overhead and your feet in a wide stance. Slowlybring your feet together. Try to get your feet to touch while keeping your balance.5StandingLong Jump6ShuttleSprints7Side Plank8Race9Jump upWith your partner, take turns jumping up as high as you can. Jump a total of 20 times each.10Dice RollEach partner takes one die. Decide which math operation (addition, multiplication, etc.) you want to use.Roll the dice at the same time and see who can get the answer the quickest. The first one to answer 3 thequickest and correctly wins!11Hoop DrillPlace Hula Hoops in a staggered formation so that all the hoops touch (like tires at a football practice).Run through with your feet landing in every hoop. Repeat 5 times.12Fitness TestWith your partner, bounce and catch an exercise ball back and forth 10 times.How far out can you jump from a standing position? Repeat 5 times.Begin at the start line (marked by cone). Race to the end line (marked by cone). How many times can youtouch each line in 20 seconds?Hold a side plank for a count of 15. Repeat with the other arm.Safely move around the boundary 1 time. Count how long it takes to do 1 lap. If there’s time, try again.Fitness Assessment StationN/A

TEACHER’S COPY1Stick Grab2Catch3Make a “C” with your hand at the bottom of a yardstick that your partner is holding. When your partnerreleases it, how quickly can you grab it?ReactionTimeWith your partner, bounce and catch an exercise ball back and forth 10 times.CoordinationBack-to-BackSit or stand back-to-back. Pass an exercise ball around your bodies as fast as possible 20 times.Coordination4Balance BallLay back on the exercise ball with your arms pointing overhead and your feet in a wide stance. Slowlybring your feet together. Try to get your feet to touch while keeping your balance.5StandingLong Jump6ShuttleSprints7Side Plank8Race9How far out can you jump from a standing position? Repeat 5 times.Begin at the start line (marked by cone). Race to the end line (marked by cone). How many times can youtouch each line in 20 seconds?Hold a side plank for a count of 15. Repeat with the other arm.BalancePowerSpeed/AgilityBalanceSafely move around the boundary 1 time. Count how long it takes to do 1 lap. If there’s time, try again.SpeedJump upWith your partner, take turns jumping up as high as you can. Jump a total of 20 times each.Power10Dice RollEach partner takes one die. Decide which math operation (addition, multiplication, etc.) you want to use.Roll the dice at the same time and see who can get the answer the quickest. The first one to answer 3 thequickest and correctly wins!11Hoop DrillPlace Hula Hoops in a staggered formation so that all the hoops touch (like tires at a football practice). Runthrough with your feet landing in every hoop. Repeat 5 times.12Fitness TestFitness Assessment StationReactionTimeAgilityN/A

Bicep Curl1. Stand tall, feet shoulder-width apart,holding invisible dumbbells at your hips.2. Curl both invisible dumbbells up towardyour shoulders.3. Lower your arms and repeat.Muscle Focus: BicepsDumbbell Crunch1. Lay on your back with your knees bent,holding the invisible dumbbell on your chest.2. Slowly curl your head and shoulders up, andthen lower back to the starting position.Muscle Focus: Rectus AbdominisDumbbell Twisters1. Sit on the floor, knees bent, holding theinvisible dumbbell on your chest.2. Rotate your upper body all the way to theright and tap the dumbbell on the floor.3. Repeat that motion to the left.4. Count 1 rep every time you tap to the left.Muscle Focus: Internal & External ObliqueDumbbell Heel Lifts1. Stand on your right foot with your left footraised behind you, 6 inches off theground.2. Push up onto your right toe and hold for 2seconds at the top.3. Lower your heel. Repeat the same side.reps on the right side and then4. Completerepeat on the left.Muscle Focus: GastrocnemiusDumbbell Plank Rows1. Start in plank position.2. Shift your weight to your left arm, andthen pull an invisible dumbbell up to yourshoulder with your right arm.3. Back to plank position. Repeat other side.4. Count 1 rep every time you complete arow with yo

SHAPE America National Physical Education Grade-level Outcomes: Grades K-5 (Physical Activity Knowledge) Standard 3 [E1.K,2,3a,5] Identifies active play opportunities outside physical education class (K); Describes physical activities for participation outside physical education class (e.g., before

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