Sierra View Junior Academy Lesson Plan – Fitness & Health

Activity Workout Assessment & Goal Setting Date April 9, 2019

Year Group Grades 7-10 Unit Mechanics of Body
Movement/Activity & Health

Objectives Students will engage in vigorous physical activity (cardio & strength), assess and
set appropriate future goals to improve their fitness.

Equipment Wall timer (or projector), 15-20 cones to designate stations

Previous: cardiovascular exercise, active Keywords: assessment, conditioning,

rest aerobic, anaerobic, cardiovascular, strength

Intro/ Verbal explanation of what cardiovascular and strength training

Warm is, and 3-key points as to why it is beneficial. (5 minutes)
Up 1. What is cardiovascular and strength training?
Cardiovascular and strength training involve meeting the 60% - 85% of a
persons Heart Rate Max. It may involve aerobic movements as well as
bodyweight movements to apply resistance to the muscles.

2. 3-Key Points of Benefits of Cardiovascular and Strength Training

a) Strengthening of the heart, lungs, muscles, and bones in the body.
b) Improved physical performance.
c) DOMS – Delayed Onset Muscle Soreness is the “soreness” that our
bodies experience when our muscles are repairing themselves after a
workout.

Verbal explanation and physical demonstration of movement

preparation for workout assessment (20 minutes)
1. Students will warm-up in pairs according to the posted movement
preparation sheet (ex. dynamic warm-up)
2. The student will then perform the various dynamic stretches -
a) Forward lunge with Samson stretch (left & right)
b) Pigeon stretch (left & right)
c) Forward and backward leg swings (10 swings for each leg)
d) Side-to-side leg swings (10 swings for each leg)
e) Left over right & right over left hamstring stretch
f) Quadriceps stretch (left & right)
3. The student will then perform the various dynamic stretches/movements
also in preparation of interval springs,
a) In & Outs (sideline to sideline)
 b) Skipping (sideline to sideline)
c) High Knees (sideline to sideline)
d) Butt Kickers (sideline to sideline)
f) Butterfly skips (sideline to sideline)

Main Verbal explanation and physical demonstration of cardiovascular

Activity and strength training: 21-15-9 workout (10-14 minutes)
(body) 1. Students will be in pairs.
2. A cardio/strength circuit of 21-15-9 will be comprised of push-ups, squats,
and sit-ups, followed by a 200m run in between each set.
3. Students will be provided with sheets to keep track of their partner. 1
student will perform the workout while the other is keeping track of their
repetitions and progress of the workout.
4. On the whistle, the timer will begin.
5. The time will be recorded when the 21-15-9 circuit in completed. The
students will then switch roles.

Verbal explanation and physical demonstration of a cool-down

protocol. Self-reflection and debriefing. (10 minutes)
Closure/ 1. The students will perform the following cool-down stretches after all of the
Review intervals are complete,
a) Forward lunge with Samson stretch (left & right)
b) Pigeon stretch (left & right)
c) Forward and backward leg swings (10 swings for each leg)
d) Side-to-side leg swings (10 swings for each leg)
e) Left over right & right over left hamstring stretch
f) Quadriceps stretch (left & right)

2. The students will be given time to write a quick self-reflection of what was
accomplished. They will also think about their goals for the following
quarter.
Check
Points
1. What are the 3-key benefits of cardiovascular and strength training?
2. What does DOMS stand for? Can you explain what it is?
3. Does the student demonstrate proper movement preparation by
demonstrating at least 3 different types of dynamic stretches.