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Brendan Abad Physical Education School

Block Plan
February 21, 2016
Coach Brendan Abad

Main gymnasium
Exercise fitness room (with dumbbells, kettlebells, step up
platforms, and yoga room)
Basketball court
24 basketballs
12 cones
24 exercise/yoga mats
10 dumbbell weights ranging from 5-20 pounds
10 kettlebell weights ranging from 5-20 pounds
10 step up platforms
24 pencils
24 index cards
Music pill with aux cord in case bluetooth is down
12 muscular endurance task cards for circuit training

Unit Outcomes
By the end of this unit the students will be able to:
Perform movement patterns in physical education activities that focus on flexibility
through yoga, muscular endurance through circuit training, and cardiovascular
endurance through the game of basketball. Students will aim to be successful in
these activities 85% of the time.
(National #S1.H3.L1 ; MA CF #2.20)
Be able to identify and recite the advantages of flexibility, muscular endurance,
and cardiovascular endurance when the teacher asks during the closure of the

(National #S3.H9.L1 ; MA CF #2.17)

Show the teacher that the student knows the fundamentals of communication,
teamwork, and cooperation throughout all activities 100% of the time.
(National #S4.H3.L1 ;MA CF #2.26)

UNIT: Fitness Components GRADE LEVEL(S) 9




Muscular Endurance
Yoga poses that enhance a Circuit Training with body

Cardiovascular Endurance
Basketball dribbling drills

person's flexibility

weight, dumbbells, and step

up platforms.

with modified basketball

game. Heartrate monitors for


at each cone.

Ipod pill with music for use

Heart Rate monitors to

during circuit. Music that

plays for 45 seconds, then
beeps which indicates 15
second rest period to move
onto next station.

measure heart rate

4 basketball hoops
Music pill played for drills
and modified games.

24 Yoga Mats
Chart with students name
8 exercise mats (2 students echnology:
for teacher assessment (with per station)
24 basketballs
Dumbbells and step up
8 cones with three students
Ipod pill with music for use
during activity

The purpose of this lesson
is to inform the students on
how to maintain or improve

flexibility through yoga.

Flexibility is one of the fitness
components that physical
educators strive to help
students understand how
important flexibility is.
Flexibility is very important
for sports performance.
Flexibility exercises such as
yoga can take an athlete's
performance to the next level
. Flexibility also helps the
person develop the full range
of motion for an exercise to
obtain the most out of their
exercise (This is the so what
aspect of flexibility)

What is Muscular
Endurance? The ability to
move your body or an object
repeatedly without getting
tired. For most activities, you
use both muscular strength
and endurance.

Why is muscular endurance

important? Muscles need to

be able to support resistance
for an extended length of
time. Throughout most of
your day, this resistance is
your body weight. By
improving your muscular
What is Flexibility: Range
endurance, you not only
of motion of a given joint or
improve your muscles
groups of joints that reduce
capabilities to contend with
stress from the body.
your daily activities, but you
What is Yoga? Hindu spiritual also help your muscles get
and ascetic discipline, a part through longer workouts at
of which, including breath
the gym. This is an important
control, simple meditation,
concept for high school
and the adoption of specific
students to understand so
bodily postures, is widely
they can use this for lifelong
practiced for health and
The teacher will guide the
Start: Music plays=start
students in understanding
Stop: Music stops= stop
why a circuit for muscular
endurance is so important for
their wellbeing.
Standing Forward Bend
Start= Music Starts
Uttanasana- Arms reach
Stop= Music Stops
overhead, then sweep arms
down on either side of your
If the student throughout the
body to continue in folding

What is cardiovascular
endurance and why it is
important? Cardiovascular
endurance is the ability of
the heart, lungs and blood
vessels to deliver oxygen to
your body tissues. The more
efficiently your body delivers
oxygen to its tissues, the
lower your breathing rate is.
Cardiovascular Endurance is
very important to have so
you can maintain a healthy
heart and live an active
How can basketball improve
my cardiovascular
endurance: Basketball is a
very fast paced sport that
has very little breaks which
requires the player to always
be moving an active.
Basketball is a great way to
maintain and grow the
cardiovascular endurance
fitness component.
What is target heart rate?
Target heart rate is where
you want your heart to be
beating for a particular
Start: When the whistle
blows once.
Stop: When the whistle
blows twice.

Downward facing dog- On
hands and feet with your hips
to the ceiling.

circuit doesnt feel well, he or

she will immediately come to
the teacher for evaluation.

If the student is experiencing

any condition that is not
normal to them they will
Child's Pose- Forehead is1. Squat Jumps- the student will immediately come to the
teacher for an evaluation.
on the floor and the arms rest stand with feet shoulder
width apart. Then, the
on the floor right in front of
student will lower the body
you. Great for hip mobility.
where thighs are parallel to
Pigeon- From downward
The teacher will go over the
facing dog, bring right leg up the ground, the student will
key points to the speed,
into split. Bend the right knee explode vertically and drive
cross over and under the
and bring that leg forward as the arms up for maximum
legs dribble.
explosion. Extension Up:
if you were going to do a
hold at the bottom position to
lunge. Very good exercise
Speed: The student will be
make jump harder.
for a hip opener.
as explosive as possible to
Double Pigeon- Begin in a Extension down: take a step
maximize improvement
cross legged position. Bring before jump.
2. Power Skips for Height- Start during the lesson. Also, the
right shin parallel to the front
teacher will inform to the
with one leg in front of the
of the mat. Stack the left
students not to be afraid to
other. Then, explode off the
ankle directly on top of the
make mistakes because the
group with the back leg and
right knee bringing the left
more you push yourself the
alternate legs in a smooth
shin parallel to the right while
more you will improve, and
and fluid motion. Extension
you flex both feet. Another
the higher your heart rate will
Up: Hop on one leg for 5
great pose to open up the
be The student will keep the
seconds. Extension Down:
ball low with the speed
Two feet off the ground at
dribble and in control so
Cow Pose- On hands and
3. Dumbbell Squats- The
turnovers dont occur. The
knees. The stomach is
student(s) will take an
student will extend up by
towards the floor. Great
appropriate weight of the
going faster and extend
pose for the back.
dumbbell for themselves.
down by going slower.
Cat- On hands and knees
Crossover- The crossover
with the stomach towards the dumbbell in their hands right
dribble begins with the
above their chest. In a
ceiling for back extension.
smooth and fluid motion, the student starting the
basketball in one hand, then
student will lower to the
Triangle Pose- Modified
crossing it over to the other
ground as low as they can
warrior pose, with right arm
as fast and efficient as
towards the front of the room. and repeat this motion until
possible to get by the
the student hears a beep
Drop right hand on the shin
defender. Extension up will
which indicates the 45
or the ankle as the left arm

goes up towards the sky.

This pose strengthens the
leg and stretches the groin.

Learning Activities:

The students will being

with a dynamic warm up to
get the muscles warm and
loose. This warm up will
consist of jumping jacks, high
knees, lunges in place, and
lateral lunges to open up the
hips. These stretches will
help set the tone with the
focus of the day, yoga and
The teacher then will lead the
students in the poses, each
pose will be held for 45
seconds to with a 15 second
break. (8 min per cycle
There will be three cycles,
which totals 24 minutes.
There will be a 5-7 minute
cool down which the students
will focus on mediation with
the corpse pose. This is a
great cool down and
meditation technique.

The students will have a
piece of paper with each
exercise on the page. The
students will put a 3 if they

seconds are up and it is time

to switch. Extension Up:
Student will select higher
weight. Extension Down:
Student will select a lower
High Knees- The student will
begin bringing one leg up to
their chest and then followed
by the other. The student will
continue this for 45 seconds.
If this is to hard the student
can take a 5 second pause in
between and if it is too easy
the student can add no more
than a five pound dumbbell
to each hand.
Fast Feet on Box- The
student will step up on a box
starting with the right foot
then back down with the right
foot. As soon as the right foot
hits the ground the left foot
goes up on the box. The
student will determine the
pace they set. Extension up
will be to go faster and
extension down will be to go
Alternating Split Squats- The
student will start with
standing upright. Then, the
student will lunge down with
the right leg forward and the
left leg back. Once the
student is their, they will
perform a jump in that
position. As soon as the
student lands back on the
ground, they will switch legs

be performing a double
crossover and an extension
down will be having the
student go slower so they
can get the rythm of the
dribble down pat.
Under the Legs: The student
will have the ball in one
hand, then spread their legs
open with the right or left leg
forward. The student will put
the basketball through the
leg the is open to perform
the under the legs dribble.
Extension up will be to
perform a double under the
legs move if applicable to the
student. Extension down will
be to go slower so the
student can get the move
Dribble Knockout: In this
activity, the students will
focus on protecting the
basketball and trying to
knock other students
basketball out of bounds. If
the students basketball goes
out of bounds then they must
stand next to the teacher
and perform 10 right hand
and left hand dribbles before
the student can go back into
the game.
Extension Down: The
teacher will make the playing
space bigger so the students
will be more successful

think they have the exercise

down with 85% or greater, a
2 if they are successful with
the pose 50-80% of the time7.
and a 1 if they are little to no
success. (0-50% range)
This assessment will let the
teacher know where each
student stands with yoga and
their flexibility.

mid-air for maximum power.

Extension up- Add weight.
Extension Down- go slower.
Push Up: The student will
perform as many push ups
as they can in 45 seconds,
taking a break if necessary.
If the student finds this to
easy then the student can
perform a diamond push up
with their hands shaped like
a diamond. If this is to hard
the student can perform a
pushup on their knees.

8. Lunge series- The student
will perform a series of
lunges. The first will be a single forward lunge with one
leg out and then bring back.
The second one will be a
reverse lunge with that same
leg going backwards instead
of forwards. And the last in
the series is the same leg
going lateral. These three
will be performed back to
back to back before
switching to the opposite leg.

Learning Activities:
The students will come into
class and make a group of 3.
Those three students will find
a station.
The teacher will demonstrate
each of the eight stations
before the dynamic warm up.
The dynamic warm up will

dribbling the ball.

Extension Up: The teacher
will lower the playing space
to within the three point line
to make it harder to protect
the basketball.

Learning Activities:
The students will enter the
gym and receive a heart rate
monitor from the teacher.
The teacher will inform the
students about
cardiovascular endurance,
resting heart rate, and target
heart rate. After the teacher
informs the students in the
center of the gym, the
students will run five laps
around the outside of the
basketball court to warm up.
After the warm up, the
teacher will tell students to
get into groups of three, get
one basketball and line up
behind a cone. The teacher
will demonstrate and lead
the students in a series of
basketball dribbling moves to
half court and back that will
last from 10-12 minutes.
This will get the students
heart rate up and a good
start to the cardiovascular
endurance lesson focus.

consist of jumping jacks and

high knees.

The next activity will be

dribble knockout. Before the
teacher beings the activity,
After the dynamic warm up,
he will demonstrate what it
the students will begin the
looks like to protect the
circuit. Each circuit will last
basketball. Once he informs
45 seconds with a 15 second the students on that, he will
rest period to go to the next
have students demonstrate
station. There are eight
this activity for clear
stations per cycle. The
understanding. If confusion
students will complete three
occurs, the teacher will
cycles for a total of 24
address this. This activity will
minutes of the circuit training. last 15 minutes.
After the circuit, the teacher
will lead the students in a five
minute cool down which will
consist of stretching to
prevent injury.

The students will have a
journal that they need to
write in. In the journal, the
teacher expects the students
to answer the following
1. Why do you think muscular
endurance is so important?
2. What was one challenge that
was presented to you during
this circuit? How could you
overcome that challenge?
3. What was your favorite


The final activity will be a

basketball game, the teacher
will select teams four teams
of six. The goal of the game
is to score as many points as
possible to win. The teacher
will challenge the students to
get their heart rate high. The
students will push
themselves during this final
After the final activity the
students will be lead in a
stretch by the teacher and
will hand out their
assessment sheets before
they get changed.

At the end of the lesson,

the teacher will provide the students with a piece of
cle/331420-why-is-musclepaper that has a target heart
rate and resting heart rate

column. The students will

write down their numbers
and give it to the teacher as
their ticket to leave class and
get changed.

Pangrazi, R. P., & Dauer, V.
P. (2012). Dynamic physical
education for elementary
school children.