Junior

APPENDIX A
SAMPLE MOVEMENT ACTIVITIES
 APPENDIX A
SAMPLE MOVEMENT ACTIVITIES

Warm-Up Activities Appendix A1

Use warm-up activities to prepare students, physically and psychologically, for more vigorous activity. Warm up with some easy
aerobic activities that will gradually elevate the heart rate. Keep activities simple and choose those that move major joints (neck
shoulders, trunk, hip, knee and ankle) through their range of motion. Avoid deep stretching until muscles are warm. Flexibility can be
improved by stretching during cool-down activities.

Moving on the Spot

March on the spot or around the room: lift the knees high and perform a variety of

arm actions while marching.

Jog on the spot or around the room: a slow pace first, then a faster pace; touch heels

to hands (behind back).

Lift knees high in front: use accompanying arm actions.

Jump with feet together, first slow, then fast; while turning; making a square pattern;

making a triangle pattern.

Kick: combine a hop and kick forward, then sideways; with bent knee or straight leg;

alternating legs.

Around the Room

Hopping: one foot then the other, first slow, then fast.

Skipping around the room: remember to change the lead leg.

Galloping around the room: first forward, then backward.

Bingo Warm-Up
Skip or run around the gym to BINGO music (sing or play).

When the dogs name is spelled out slowly, students make shapes with their bodies:

B = stretched high and tall

I = wide
N = as low as possible, staying on feet
G = lying face down
O = rollover onto back
Get up and start skipping again.

Animal Relays
Partners stand on opposite sides of the gym for two types of relay.

Choose Two Animals: One partner moves like a seal (or any other animal) to their partner, who moves like an alligator (or any

other animal) back to their partners spot.

Pick Any Animal: One partner moves like any animal across the gym to their partner. The waiting partner guesses the type of

animal then moves to the opposite side of the gym and back, also moving like that animal. Students then switch roles.

Speedy Lines
Walk on the lines of the gymnasium. On a signal, change directions, move to a new line or vary the type of movement.

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Warm-Up Activities - continued... Appendix A1

Shake Your Sillies Out

Stand on the spot, shaking arms and legs and singing the following:

Shake, shake, shake your sillies out,

Shake, shake, shake your sillies out,
Shake, shake, shake your sillies out,
And wiggle your worries away.
Vary the words each time by singing the song with different words and movements. For example:

Hop, hop, hop your sillies out...

Jump, jump, jump your sillies out...
Dance, dance, dance your sillies out...

Grab Bag Moves

Have students move around the activity area while remaining in their own space.

Pull out a series of objects from a grab bag (e.g., a Slinky, toy train, animal puppet, drawing of an airplane).

Ask students to move like the object around the activity area.

Remind students to move in their own space and to increase speed and intensity gradually as they warm up.

Popcorn
Have students move into a squat position, with heads tucked in and arms wrapped

over the head.

Ask students to pretend they are kernels of popcorn and that the pot is getting

hotter.
Students to begin to jump up and down on the spot when the popcorn begins to

pop.
Continue for a count of 20 30, rest and then repeat.

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Full Body Warm-Up and Cool-Down Stretches Appendix A2

Stretches gradually increase muscle elasticity and the range of motion at joints. Stretch muscles and major muscle groups to be
used in the activity during the warm-up. During the cool-down, hold stretches for longer periods (i.e., 15 30 seconds) to work on
improved flexibility and stretch muscles and major muscle groups used during the lesson. Some exercises below are designed to
stretch muscles and some are designed to move the joints through their range of motion. Some exercises stretch more than one
body part.

Neck
Neck Stretches
Slowly bend neck to the right side, moving right ear toward right shoulder. Hold.

Repeat on left side.

Slowly bend neck forward, moving chin toward chest. Hold.

Slowly roll head across chest from shoulder to shoulder in a half circle; repeat four

times.

I Dont Know!
Slowly tilt head side to side, shrugging shoulders.

Raise hands in a gesture to indicate I dont know!

Shoulders
Swan Dive
pendix_Junior_A2_NeckStretches Raise arms outward from sides to shoulder height.

Slowly press arms backward and hold.

Feel a stretch across chest and down arms. Repeat.

Snail Stretch
From a kneeling position, stretch arms forward on the floor and try to touch armpits

to the floor.
Keep rear end high, and pretend it is the snails shell. Press low to the ground and

pretend to be a small snail.

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Full Body Warm-Up and Cool-Down Stretches - continued... Appendix A2

Arms
Tall as a House, Small as a Mouse, Wide as a Wall
Students stretch tall as a house, small as a mouse and wide as a wall.

Stand on tiptoes with arms overhead, stretching fingers up to the sky. Hold.

Crouch down, hugging knees and tucking head down toward chest to curl up like a

mouse. Hold.
Slowly return to a standing position and extend arms and legs out on each side of

body to stretch as wide as a wall. Hold.

Growing Flowers
Stand with feet shoulder-width apart.

Crouch down, tucking head toward the chest and folding arms across the front of

body, like the closed petals of a flower.

Slowly rise up to a standing position while unfolding arms.

Extend arms overhead, like a flower opening. Repeat.

Shake and Splash (range of motion activity)

Gently shake hand as if shaking water off fingers.

Flick fingers away from the body, as if splashing water.

Flick other body parts (e.g., toes, hips, arms) as if flicking water.

Arm Swing (range of motion activity)

Swing arms slowly forward and back.

Swing arms in front of body.

Swing arms overhead.

Scarecrow (range of motion activity)

Pretend to be a scarecrow by putting arms out to the side, parallel to the ground,

with palms facing backward.

Bend arms at the elbows and let hands swing down and towards the body.

Hands and Wrists

Fist Stretch
Make a tight fist then spread out and relax the fingers.

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Full Body Warm-Up and Cool-Down Stretches - continued... Appendix A2

Finger Press
Press ends of finger pads.

Shake hands out.

Wrist Circle
Rotate wrists by drawing circles with hands.

Back
Be a Star
pendix_Junior_A2_FingerPress
Stand with feet placed wide apart, moving onto tiptoes and extending arms over

head to look like the five points of a star.

Hold stretch while standing on tiptoes.

Hug Me
Hug yourself, then hug tightly and release.

Cat Stretch
Stand with feet shoulder-width apart, knees slightly bent.

Bend forward, placing hands on knees and keeping the back flat.

Slowly arch the back upward, into a rounded position.

Hold, then return to flat back position. Repeat.

Horse/Camel
Get down on hands and knees.

Form horse position with back slightly arched and head up; form camel position

with back curled and head down. Hold each position.

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Full Body Warm-Up and Cool-Down Stretches - continued... Appendix A2

Abdominals and Waist

Side Bends
Stand with feet shoulder-width apart, knees slightly bent. Bend at the hips from one

side to the other.

Hold the position at full extension; do not bounce.

Keep body facing straight forward.

Sit n Twist
Sit with one leg bent, foot flat on the floor, and the other stretched out in front.

Twist body around from the waist, toward the straight leg side, and try to look

behind.

Slow Motion Lie Down (strengthening exercise, not a stretch)

Sit with knees bent, feet flat on the floor, and with arms forward and parallel to the

floor.
Lower the body slowly, hold at the halfway point and return to start.

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Strength and Endurance Exercises Appendix A3

Use strength and endurance exercises to improve muscle conditioning. In these exercises, movements are slower and muscles are
isolated. Balance exercises so the same number of repetitions are done on both sides of the body. Work to a level of comfortable
fatigue (e.g., 8 15 repetitions), then gently shake and stretch the isolated muscle. Use exercises to improve muscle strength and
muscle endurance. Focus on the large muscles of the hips, thighs, abdominals, back, chest and shoulders.

Full Body
Tight Body Exercise
Make whole body as tight as possible while either standing or lying down.

Tighten one body part at a time: one arm, both arms, one leg, both legs, seat, whole body.

Partners can check their tightness by trying to move or lift their bodies or a body part to see if they can stay tight or if they go

loose and bend.

Breathe. Do not hold your breath.

Upper Body
Head Press
Gently press head into hands.

With hands on back of head, gently press and resist.

Hand on side of head, gently press and resist.

Partner Feet Claps

Sit on floor facing partner.

Clap bottoms of opposite feet together.

Chest Press
Stand with feet shoulder-width apart, with knees slightly bent.

Raise arms to shoulder height, and firmly press palms of hands together in front of

face.
Hold the press and repeat.

Push-Ups
Keep body in a tight front support position.

Lower and raise the body by bending and straightening the arms.

Lower until the nose touches the floor.

Keep the trunk as tight and as straight as possible.

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Strength and Endurance Exercises - continued... Appendix A3

Push-Up Variations (modified versions)

Floor Knee Push-Ups
Do a push-up, keeping body in a tight front-support position, but with the knees on

the floor.

Wall Push-Ups
Stand about half a metre from the wall with palms flat on the wall at chest height

and arms straight.

Alternately bend and straighten the arms.

Try to touch nose to the wall.

Keep trunk muscles as tight and as straight as possible.

Do not move the feet.

Press It Out
Reach arms straight out to each side.

Pretend you are giving a very big ball short pushes forward.

Palms face in direction of push.

Push forward, backward, upward and downward.

Arm Punch
Punches overhead, out to the side, down to the floor and out; alternate arms.

Biceps Curl
Stand with feet spread shoulder-width apart, arms by sides, hands open.

Keep elbows tucked beside the waist.

Slowly raise lower arms upward to waist height, while clenching hands to make a

fist.
Contract the arm muscles as if lifting a heavy weight.

Slowly lower arms back down by sides and unclench hands.

Repeat this movement.

Dips
Sit with knees bent, feet on floor, hands on floor behind hips and fingers facing feet.

Slowly bend elbows.

Keep elbows pointing back.

Hold and repeat.

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Strength and Endurance Exercises - continued... Appendix A3

Variation: Bench Dips

Sit on bench with hands beside hips, feet straight out in front.

Slowly lift buttocks then lower them in front of bench.

Rest and repeat.

Abdominals
Crunches
Do a partial sit-up, hands touching forehead or hands across the chest.

Lie on back, knees bent, feet flat on the floor.

Lift head and shoulders off the ground, hold, return to a lying position.

Knees must be bent throughout, with feet either flat on the floor, or legs in a

vertical position while keeping knees slightly bent.

Reach
Use the same starting position as crunches, but alternately extend arms and reach

upward alternately.
Return to a lying position after each reach.

Try reaching for the knees and try reaching to the side.

Reach through straddled legs (i.e., legs are upward and slightly bent).

Crunch and Stretch

Lie flat on back, knees bent.

Lift bent legs and pull knees to chest.

Curl tightly as if to crack a nut that is on your stomach.

Lie back and rest.

Repeat.

Standing Crunches
Stand with feet shoulder-width apart. Raise arms out from the sides to shoulder

height.
Do a diagonal knee raise in front of the body, lifting right knee inward to waist

height while lowering left elbow to touch the raised knee.

Repeat eight times.

Switch legs, and repeat.

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Strength and Endurance Exercises - continued... Appendix A3

Lower Body
Swinging Gate
Hold on to desk, chair or wall for balance, if necessary.

Stand with feet facing forward.

Bend the knee of the outer leg and raise it to waist height.

Keep a slight bend in the knee of the supporting leg.

Slowly swing the bent leg out to the side as far as possible, and then bring it slowly

back to centre, imitating the movement of a swinging gate.

Swing the gate and repeat on the other leg.

The Hinge
Hold on to desk, chair or wall for balance if necessary.

Stand with feet facing forward.

Bend the knee of the outer leg, and raise it to waist height.

Slowly kick the foot forward, extending the leg and then bringing it back to the bent

position in a hinge-like movement.

Keep the knee of the supporting leg slightly bent.

Repeat this hinge movement and then repeat on the other leg.

River Jump
Students create a river, using two masking tape lines or imaginary lines.

Jump back and forth across the river, landing softly with knees bent.

Leg Raises
Stand, with knees slightly bent.

Using a desk, chair or wall to maintain balance, lift outer leg sideways from your

body and raise and lower it eight times.

Lift leg to the front eight times and then to the back eight times.

Repeat with the other leg.

Toe In Leg Raises

Perform the same action as in side leg raises, but with only the toe turned in to

point toward the floor. Lead lift with heel of foot.

Lift leg only halfway up.

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Strength and Endurance Exercises - continued... Appendix A3

Inner Thigh Strengthener

Stand with feet shoulder-width apart.

Raise arms out from the sides to shoulder height.

Do a small diagonal leg raise in front of the body, lifting right ankle inward as far as

possible while lowering left hand to touch the raised ankle.

Repeat eight times.

Switch legs, and repeat eight times.

Thigh Strengthener
Stand with arms by sides, feet shoulder-width apart, toes pointing forward.

Keeping back straight, squat down slowly as though pretending to sit in a chair.

Do not lower buttocks below knees, and do not extend knees beyond toes.

While squatting, raise arms in front.

Slowly come back to starting position.

Repeat eight times.

For variation, put feet close together and squat, or do three wide squats and three

narrow squats.

Calf and Shin Workout

Stand with feet spread shoulder-width apart.

If necessary, hold onto a table, chair or wall for balance.

Raise heels up (i.e., to stand in tiptoe position) and hold.

Lower heels to floor and repeat.

Raise toes up toward shins (i.e., standing on your heels) and hold.

Lower toes to floor and repeat.

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Cool-Down Activities Appendix A4

Cool-down activities focus on slow stretching, allowing the heart rate to return to normal after vigorous activity. Use full body
stretches to work on improved flexibility. Cool-down activities also help to prepare the students for the transition back to a
classroom setting.

Use the following activities to gradually slow down movement and provide a period of relaxation. Encourage students to take long,
slow, deep breaths during the cool-down.

Itsy Bitsy Spider

Sing the song and do the hand actions to the words while standing on the spot:

The itsy-bitsy spider went up the waterspout.

Down came the rain, and washed the spider out.
Out came the sun and dried up all the rain,
So the itsy-bitsy spider went up the spout again.

Arm Circles
Raise arms out from the sides of the body or up over head while marching on the spot,

Slowly circle arms forward 8 10 times and then backward 8 10 times.

Climb the Ladder

Stand with feet slightly apart.

Move arms and legs up and down as if climbing a ladder to the sky.

Climb a ladder for 20 30 steps.

On-the-Spot Follow the Leader

Choose a leader to lead some slow, cool-down movements on the spot. Movements may include the following.

Walk on the spot, moving arms in a gentle swinging motion.

Touch shoulders with hands, then reach up over head. Repeat five times.
Skip slowly on the spot.
Skip side to side on the spot.
Jump or hop on the spot.
March slowly on the spot, keeping knees low and gently swinging the arms for 15 counts.

Skating on the Spot

While standing on the spot, imitate a skating motion by extending the right leg, then the left, away from the body at a back/side

angle.
Swing the arms.

Continue this skating motion for 15 20 counts.

Variation: students can skate around the gym either by pretending to have skates or by standing on scrap paper, and using the

paper as skates to slide on.

Deep Breaths and a Hug

Slowly take a deep breath in through the nose and out through the mouth. Repeat three times.

Wrap arms around shoulders and give self a big hug and a pat on the back.

Low Kicks
Alternate the feet while making low forward kicks in a variation of walking on the spot.

Slowly swing arms by sides.

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Cool-Down Activities - continued... Appendix A4

Tree in the Wind

Stand with both arms overhead, feet placed wide apart and knees slightly bent.

Gently wave arms from side to side and forward like a tree in the wind.

Slow Leak
Stand, arms circled over the head, and pretend to be a great big balloon.

Pretend there is a hole in the balloon and the air is slowly leaking out.

Move slowly downward to the floor, until the balloon has no more air.

Digging in Your Heels

Stand with one foot forward, pressing the heel into the floor and pointing the toes up.

Continue this movement while alternating feet and swinging arms in a strolling movement.

Action Stories
Tell a story that contains actions that the students can perform.

Some story theme suggestions:

rainstorm coming and then leaving, with fingers and hands tapping the floor to reflect the intensity of the rain
walking through the forest, listening to the birds and the wind in the trees
visiting a planet in outer space and exploring new terrain.

Strolling on the Spot

Begin by standing on the spot. Stroll one step forward then one step back, one step forward then one step back, while gently

swinging arms by sides.

Do not raise arms above waist.

Continue strolling on the spot for 20 30 counts.

Bubble Gum Game

Students pretend to be a piece of bubble gum that is being chewed.

Students expand like a bubble blowing up, then pop as the bubble breaks!

Body Shake
Gently shake one arm, the other, then both together.

Gently shake one leg then the other, then both legs.

Gently shake the head, hips, then whole body.

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