Rowan University Health & Physical Education Lesson Plan

Lesson Teacher Candidate: Kyle Meier School: Kingsway Regional High Date: 11/12/2019
Plan School
1of 1 Title of Unit: Muscle Strength Length of Class:         45 min Grade Level: 9th and 10th

Central Focus of Unit: Muscle Strength # in Class:

30
Lesson focus: Circuit Training

Safety Considerations (Emotional/Physical):

Students will support their partners during the 30 seconds that they are completing each exercise, encouraging them to reach
their goals. There will also be enough space between each station as well as at each station so students are utilizing safe space not
bumping into one another.
Equipment:
8 cones, 8 muscle posters, 1 bleacher step, 45 fleece balls, music player with speaker, 1 whistle, 2 pull up bars (included on gym
wall)
National PE Standards and Learning Outcomes Addressed:
Sets and monitors a self-selected physical activity goal for aerobic and/ or muscle- and bone-strengthening activity based on
current fitness level. (S3.M8.6)

National Health Standards and Performance Indicators Addressed: 6.8.3. Apply strategies and skills needed to attain a personal
health goal.

NJ HPE  Student Learning Standards and Cumulative Progress Indicators Addressed:

2.5 Motor Skill Development: All students will utilize safe, efficient, and effective movement to develop and maintain a healthy,
active lifestyle. Strand A. Movement Skills and Concepts
2.5.6.A.1 Explain and perform movement skills that combine mechanically correct movement in smooth flowing sequences in
isolated settings (i.e., skill practice) and applied settings (i.e., games, sports, dance, and recreational activities).
2.5.6.A.4 Use self-evaluation and external feedback to detect and correct errors in one’s movement performance.

Domain Lesson Outcomes/Objectives Assessment Tool: Formal & Informal

Psychomot Students will be able to perform a muscle circuit, targeting different
or muscle groups with various movements utilizing proper form with a
partner, in the gym.
Affective Students will be able to evaluate how they felt about their
performance in reaching or not reaching their set goals. They will write
a score of 1-5, 5 representing the best they could feel about their
performance.
Cognitive Students will be able to identify and write at least one muscle group
being targeted at each station and state the name of each exercise.
Acad Function: Identify muscle targeted and set goals for self
emic evaluation.
Lang
uage Vocabulary: Exercises: Squat, Lunge, Pull-up, Step-up,
Crunch, Pushups, Scissor Kicks, Low Planks
Muscles: Latissimus Dorsi (lats), Quadriceps, Pectorals,
Abdominals, Calves, Shoulders (Deltoids), Hamstrings
Formal: Students will be setting their
own goals before the circuit and will try
their best to hit those goals throughout
the circuit using partner grading. Prior to
beginning each circuit station students
will write how many repetitions they
think they will perform in 30 seconds.
Formal: Students will write their favorite
exercise and how they felt about the
lesson on an exit slip rating it 1 being bad
and 5 being great.
Formal: Students will identify at least one
muscle that is being targeted for each
station on their goal assessment sheet
before they leave the gym.

Syntax: These words will engage students to be able to

correctly perform a muscle Circuit.

Discourse: Students will record muscles targeted on their

self assessment.
 LESSON DESCRIPTION
Componen Time / Description
t min
Opening 5 min Description of instant activity: “To warm up our muscles we are going to do a warm up called Ball
Activity exchange. This will allow our muscles to become warmed up and ready for our lesson involving muscular
strength. You will pick one partner and have them go to the far end of the gym while one of you stays on
the other side of the gym facing them. Partner A near the divider will have three balls and partner B near
the far wall will have none to start. The goal of the warm up is to quickly as possible get your three balls
to the other side by meeting your partner in the middle of the gym. Once both partners have ran to the
middle marker of the gym they will turn around and run back once Partner A has handed 1 ball to
partner B. This will repeat until all of the balls are on the other side of the gym with partner B. First team
to get all 3 fleece balls to the other side of the gym wins.”

Transition to next task: Students will be called together to the center of the gym to go over the lesson
focus and expectation for today's lesson.

Introductio 5 min Description of introduction activity: “Today we will be doing several activities that all aid in the overall
n, Review, theme of muscle identification, development and strength. We have done our warm up activity to get
Expectatio the blood flowing so next we will move into our main activity which will be a timed circuit. I will ask each
ns of you to set goals for how many reps you will be able to do at each station in 30 seconds , so challenge
yourself to reach your goals! After the circuit we will do a game to compliment the circuit and see just
how much everyone pushed themselves. Everything we are doing today not only helps us to train our
muscles, but our minds . We will be identifying muscles and changing our bodies chemistry to feel better
and even perform better in the classroom as well.”

Transition to the next task: Pass out the goal sheets/assessment for the lesson and have students partner
up and meet at station 1.

Learning 10 min Learning task, demonstrations & class Skill cues: Differentiated Feedback:Ensur
Task 1: organization: Walk to each station and Instruction: e to take
Title: teach/demonstrate each station with Squat: Athletic questions at
Circuit information about cues and muscles stance each station
review targeted. Each station will run 30 seconds after describing
and students will perform as many toes out the exercise and
repetitions as possible in 30 seconds. outcomes. Give
sit back additional
Station 1: Squat. Harder: Jump squats instruction as
90 degrees needed.
At this station, students will perform as Easier: Half Squats or
many bodyweight squats as possible in 3o quarter squats
seconds. Instruct students to begin in an
athletic stance, toes pointed slightly out
and sit back into the chair to at least 90 Pushup: High
degrees. Muscles targeted: Quadriceps plank

Station 2: Pushups slow down

Harder: Diamond
Instruct students to begin in a high plank hands release push-ups
and slowly drop their chest to the floor,
release their hands at the bottom to explode up Easier: Push up on
ensure full range of motion and then knees
explode up , back into the high plank. Lunges: athletic
Students will complete as many as they stance
can in the 30 seconds. muscles targeted:
Pectorals, abdominal muscles and step out
shoulders
bend 90
station 3: Stationary Lunges Harder: Full lunge
return & repeat with added front
Instruct students to begin in an athletic knee raise
stance. step out with one leg and bend the
knee until reaching 90 degrees. Opposite Easier: half or
arm in a running position for balance. quarter lunge
Return to athletic stance and repeat with
the opposite leg,. Muscles Targeted:
Quadriceps, hamstrings and glutes. Low plank: Back
flat
Station 4: Low Plank
Butt down
Instruct students to begin laying flat with
their forearms under them. At the whistle Squeeze Harder: Extend one
they will raise their core off the ground arm off the ground
with their forearms on the ground and forward alternating.
arms bent at 90 degrees. They will aim to
keep their backs flat, butts down and Easier: Plank on
squeeze their core. Muscles targeted: Pullups: Arms knees
Abdominals straight

Station 5: Pullups Slow pull

Instruct students to begin in a hanging Squeeze Harder: One handed

position with arms straight slowly pull pull up
their chin towards the bar, squeezing their Chest to bar
shoulder blades and trying to get their Easier: half pull up
chest to the bar. Muscles targeted: Scissor kicks: flat
Latissimus dorsi (lats) back

Station 6: Scissor kicks arms to the side

Student will begin flat on their backs with small kicks

their hands at their side, on the whistle Harder: small
they will raise both feet six inches off the controlled kicks
ground and then with their dominant leg
first beginning kicking each leg back and Easier: allowing the
forth without hitting the ground. Muscles Step-ups: alternate foot to hit
targeted: abdominals. Athletic Stance the ground briefly.

Station 7: Step-ups Raise up

Students will step up on the first bleach Level

step. Beginning in an athletic stance they Harder: jumping at
will first step up with their dominant leg Down slow. the top
and raise up until they are level with the
step, they will step down slowly and Repeat. Easier: smaller
perform the step up with the alternate leg extension of the
and continue back and forth until the time Crunches: Knees leading leg.
is over. bent
Muscles Targeted; Quadriceps, calves,
glutes. shoulders up

Station 8: Crunches squeeze

Students will begin flat on their back with slow down.

feet below their knees. Their partner will Harder: Bicycle
hold their feet and they will raise their repeat. crunches pausing at
 shoulders slightly off the mat while the top each time for
squeezing the abdominal muscles, slowly longer abdominal
go back to the mat and repeat as many hold
times as possible in 30 seconds.
Easier: Pausing at the
Transition to the next task: Break students bottom
up into groups of two and send two
groups of two over to each station to
evenly place all students within each
station.

Learning 5 min Learning task, demonstrations & class Skill cues: Differentiated Feedback:Stude
Task 2: organization: Instruction: nts will receive
Title: Circle Students will be completing the circuit one instant
Completio and then taking turns to switch and grade feedback on the
n their partner on their individual goals. The actual number
students will have 30 seconds to complete of reps
each station therefore there will be a total completed
of 1 minute per group at each station. versus the goals
Each partner will count how many they set. This
repetitions are completed and record a will enable
score for their partner. them to
determine the
Transition to the next task: Bring students effort they need
together and give out instructions for the to put forth to
activity muscle freeze surpass their
goals.
Learning Learning task, demonstrations & class Skill cues: Differentiated Feedback:
Task 3: organization: Instruction:

Transition to next task:

Applicatio 13 min Explanation, demonstrations & class Skill cues: Differentiated Feedback:
n Task: organization: The students will be Instruction: Students will
Title: participating in an activity called muscle receive
Muscle freeze. In this activity students will run Harder: Full range of feedback from
Freeze around in all different patterns while the motion in each the instructor at
music is playing. when the music stops the exercise, running at this phase
instructor will call out the exercise and the 75%of max. during the
students will have to try to demonstrate exercise
the exercise until the music is played Easier: Less range of portion,
again. motion in each encouraging
exercise, running at them to push
Transition to closing: The students will be 50% of max. themselves as
brought to the middle of the gym for a they should be
wrap up discussion and stretch. feeling fatigued
at this point.
They will also
receive
feedback from
their muscles if
they have put in
solid effort.
Lesson 7 min Description of closing activity: Bring students together and have a few tell the class how they felt during
Closure & the circuit and if they reached their goal. Remind them to complete and turn in their activity sheet for
Review the day as it is their ticket out.

Teacher
Reflection
Appendice Assessment/Goals:
s
Student name:

Goal(#of reps): Reps Completed: Muscles Targeted : 1-5 Rating:

(5=felt the
best)
Station 1 :

Station 2:

Sation 3:

Station 4:

Station 5:

Station 6;

Station 7:

Station 8:

Draw out the circuit. For learning task 2.

 Scissor kicks

Pull Step ups

ups

Plank Crunches

Lunges Squat
s
Push- ups