Springfield College Daily Lesson Plan

Name: Dan Santos and Jenna Webb Date: 3/13/14 Time: 9:12-9:59 School: Agawam High School Lesson #: 3/4 Facilities: Agawam Weight Room Class Size: 20-22 Grade: 9-12 Unit/Theme: Fitness Generic Level: Utilization/Precontrol Equipment: 1. 3 physio balls 2. 3 plyo boxes 3. 3 resistance bands 4. 3 jump ropes 5. 18 dumbbells 6. 6 med balls 7. 3 jump ropes 8. 3 yoga mats 9. 3 kettlebells 10. 6 resistance bands 11. Background music 11. watch Focus of Lesson: Circuit Training Student Performance Objectives (SPO): (NASPE #___; MA CF #___ ; Task/Activity #___)
By the end of the lesson, students should be able to:

(P) Perform each exercise with for the correct time limit and correct form 100% of the time (C) Create a fitness circuit that involves one of the five components of fitness (A) Respect the provided equipment during the entire lesson by using it for its intended purpose (NASPE # 5; MA CF #2.26; entire lesson). Check each objective is it specific? Is it achievable? Is it developmentally appropriate? Teacher Performance Objectives During the lesson the teacher will: 1. Explain safety rules for all activities 2. Address off-task behavior right away to avoid off task behavior Special Considerations What are the safety concerns? What is unique about the students in this class? Give clear and concise instructions to avoid off task behavior. Be aware of the surroundings, including other players or equipment. Remind students to stay on task during the instruction and activity time

References: (include page # and/or actual web site address) http://ahspe.wordpress.com/2011/01/11/wellness-review/

TIME

SEQUENCE OF LESSON

ORGANIZATION

REFLECTION

0-6

6-9

9-10

10-16

16-40

Students will get changed in the locker room and then enter the gymnasium. Warm-Up: Students will perform a warm up led by peers. This warm-up will consist of 10 three count jumping jacks, 10 push-ups and then 10 crunches Transition: Students will move to the weight room for instruction. Instruction: Stop and go signals: When the music starts, perform exercise, when it stops rotate. Jenna and myself will demonstrate the stations of the circuit. There will be 3 students per station and 12 twelve stations. Activity: Physio ball crunches: place feet so they are on top of the physio ball. Put hand shoulder width apart in push-up position. Then bring your knees to your chest. Roll the ball back out and repeat Extension: get into pushup position and one at a time bring knee to elbow Plyo box stepups: Start with feet shoulder width apart. Choose a foot to step up with. Place the foot on top of the box firmly and flatly. Then press through that foot to get the other foot up to the box. Bring foot down and repeat switching feet every time. Extension: Box jump: feet shoulder width apart. Bend at the knees and bring the arms back

behind the hips. Explode through the knees while throwing hands forward and up to the sky. Land on the box, step down and do it again. Push-up dumbbell row: Assume the push-up position only hands grasping dumbbells on the ground perform a push-up by bending the elbows lowering the chest to the ground. When the chest is almost touching the ground, push yourself back up. Then still in the push-up position, try to keep your back as flat as possible and perform a row by bringing one dumbbell up to even with the pec. Extension: Use heavier dumbbell or perform knee pushups Resistance band curl: Stand upright with feet shoulder width apart stepping on the band. The hands should be at about hip level in the supine position gripping the band. One arm at a time bend at the elbow and bring hand toward the shoulder. Go back down, and then repeat for the other side. Extension: Stand with feet wider apart. Easier: feet closer together Kettlebell upright rows: feet shoulder width apart with both hands holding the kettlebell around groin level. Pull the kettlebell up to your chin keeping feet stationary. Extension Up: Use a heavier kettlebell. Easier: lighter kettlebell Stretching: Students will perform a two stretches.

1. In the lunge position with knee on ground. Push hip forward stretching the groin and back. Switch 2. bring one foot in on the inner part of your thigh. Reach for your toes. Switch Med ball Russian twists: Hold med ball with both hands. Feet off the ground balance on tailbone. Rotate ball from side to side touching the ground each time. Extension: Go slower to get more of a burn Med ball chest press: Partner A will lay on the ground on their backs. Partner B will stand by their head. Partner B will drop the ball to partner As chest. Partner A will press the ball back up to Partner B. Extension: Partner B push ball back down to make it harder to stop. Bodyweight Lunges: Put one foot in front and one in back. Back foot is on toe, front foot is flat. Lower hips so that the front knee will be at 90 degrees. Push back up. Switch feet. Extension: Jump from one foot and switch to other Resistance band arm extensions: Feet shoulder width apart. Arms behind your head, push through the elbows and extend arms until they are straight. Bring down and repeat. Extension: Feet wider apart. Easier: Feet closer

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Dumbbell shoulder raises: Standing upright, hold dumbbells in hands and raise arms laterally so they are parallel with the floor. hold for a second and bring them back down Extension: Heavier weights. Easier: Lighter weight Jump rope: Jump rope anyway you feel comfortable. Extension: Try to get a double, or move while jumping. There are 12 stations all involving muscular endurance. The students will be in partners. They will spend 1 minute at each station with 15 seconds to switch. When the music starts the activity starts. When the music stops, rotate. Will go through the circuit twice maybe three times depending on time. Cool Down: Students will walk around the weight room twice to bring their heart rate back down. They will then participate in static stretching led by the teacher. the static stretching will consist of; butterflies, toe touches, spread legs down to the left, right, and middle, tricep stretch and shoulder stretch. Closure: Discuss how the circuit was set up to ensure maximum work and not tire one muscle out right away. Discuss how easy it was to make this circuit and how they can do this easily too to maximize fitness. Transition: Students will go to locker rooms and change.

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