ED 3501

Lesson Plan

Name: Regan Walton Grade/Subject: Grade 11 Sports Performance Topic: Functional Fitness
Date: October 8, 2019 Length of Lesson: 1hr 20 min

2. demonstrate effective training and movement principles for muscular development, including
General strength, power and endurance
Learning
Outcomes 5. demonstrate basic competencies
(P.O.S.)
2.1 demonstrate safe practices for an exercise related to muscular training
Specific 2.2 create an exercise that applies to muscular training, including:
Leaning 2.2.1 application of FITT (frequency, intensity, time, type) principles
Outcomes 2.2.2 incorporation of resistance training
(P.O.S.) 2.3 instruct an exercise that applies to muscular training
2.4 assess the performance of an exercise that applies to muscular training

5.1 demonstrate fundamental skills to:

5.1.1 communicate
5.1.2 manage information
5.1.3 use numbers
5.1.4 think and solve problems
5.2 demonstrate personal management skills to:
5.2.1 demonstrate positive attitudes and behaviours
5.2.2 be responsible
5.2.3 be adaptable
5.2.4 learn continuously
5.2.5 work safely
5.3 demonstrate teamwork skills to:
5.3.1 work with others
5.3.2 participate in projects and tasks

Learning Students will:

Objectives 1. Develop an understanding of functional fitness and how it relates to their own
personal goals and sports
2. Actively participate in warm up and recognize its importance
3. Demonstrate proper technique and safety guidelines when participating in exercises
 Dodge balls
Materials  Whiteboards
 Markers
 Bands
 Boxes
 Dumbbells
 Kettle bells
Procedure Assessment Methods

Introduction  Welcome class into the gym

(5 min.)  Go through attendance
 Explain the agenda and goals for the day
 Discuss the information about functional fitness that I will
have on the whiteboard and how it will apply to each
individual
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Activity #1 (10 min.) Observe students to make

Body of  Take class through a dynamic warm up that incorporates the sure they are
Lesson (1 dowels participating, staying on
hour and 5  Shoulder dislocations track and performing the
min)  Side rotations exercises properly.
 Back lunge with t spine rotation
 Two legged hinge Peer assessment to ensure
 One legged hinge that students are
executing the exercises
 Hip stretch
with correct technique.
Activity #2 (5 min.)
 Explain what functional bodybuilding is and how it relates to
sport and activity
 Have students partner up and gather around me to explain
each exercise and the specific muscles it will be working
 Full body workout
 Assign partners to the specific stations and exercises that they
will be doing
 Emphasize the importance of warm up sets without weight as
well as slow and controlled movements (technique over
weight)
 The first exercise is the weight plate good mornings. Plate is
against the chest, back straight. As you descend slightly bend
knees and stick out glutes. 4 sets 10 reps.
 The second exercise is the dual kettle bell rack box pistols.
Two kettle bells in each hand (use light weight to find the
balance) one foot on the box. Slowly descend and attempt to
keep other foot off the ground. Push through heel to starting
position.
This exercise will be done with 3 sets of 6 reps.
 The third exercise is the glute bridge dumbbell bench press.
Shoulder blades will be resting on the bench. Back remains
straight. Shoulders pinched together, elbows at 45 degree
angle from the body. Bring dumbbells to chest and back to
the starting position.
This exercise will be done with 3 sets of 8 reps with 90
seconds of rest.
 The fourth exercise is the dual alternating kettlebell rows.
Students will keep their back straight and pull the kettlebells
into their lower stomach.
This exercise will be done with 3 sets of 10 reps with 90
seconds of rest.
 The fifth exercise is the alternating kettlebell z press. Sitting
on the floor good posture feet straight out in front of you
kettle bells resting on fore arms alternating into a press.
This exercise will be done with 3 sets of 10 reps (5 per side)
with 90 seconds of rest.
 The sixth exercise is the goblet Cossack squat. From here
have a fairly wide base and squat side to side (similar to a
side lunge). Do best to have a large range of motion. Leg that
you are not squatting on will remain straight.

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This exercise will be done with 3 sets of 8 reps.

Activity #3 (55 minutes)
 Allow students to rotate through the stations working with
their partner
 Encourage partners to critique technique to ensure the
exercises are executed safely
 I will go around the room and help with any uncertainties as
well as making sure students are on track
 When they have completed an exercise they will write their
initials on the whiteboard

Closure (7  Have students put away their equipment and gather around
min.) me
 Ask them what they thought of the exercises and how they
are feeling
 Tell them we will be back at the YMCA tomorrow
 Congratulate them on the great class
 Dismiss students
Reflection: Many students were interested in the workout, but is not something they would want to do every day.
Most found the movements quite difficult. This workout would be advantageous to do multiple times. The
autonomy of going at their own pace was alright, but I found many students either worked too fast or got
distracted. In the future I will continue to assign groups and determine the rotations.