Jake Kolar 10/26/20

Dr. Hovey EDU255

Lab D Lesson Plan

Teacher Candidate(s): Jake Kolar School: SUNY Date: 10/26/2020

Cortland
Grade: 10-12

Unit/Activity: H.I.I.T/Tabata Workout # in class: 25

Central Focus: (entire lesson segment)

By the end of the lesson students will be able to
perform a successful H.I.I.T workout with at least 5
proper skill performances, for at least 2-3 rounds,
including 15 second rest after each activity and a
minute rest in between rounds, will be able to
describe the sequence the workouts that took place
through the lesson, and will show respect and safety
Lesson Plan
NYS/National
by participating and resting during the appropriate
1 of 5
Standards times.

Lesson Focus: H.I.I.T core exercises

National Outcomes (Code + Text):
S1.H3.L2 – Demonstrates competency in 2 or more specialized skills in health-related fitness
activities.
S2.H1.L1 – Applies the terminology associated with exercise and participation in selected
individual-performance activities,
dance, net/wall games, target games, aquatics, and/or outdoor pursuits appropriately.
S3.H10.L1 – Calculates target heart rate and applies that information to personal fitness plan.
S4.H2.L1 – Exhibits proper etiquette, respect for others and teamwork while engaging in physical
activity and/or social dance.
NYS Outcomes (Code + Text):
Demonstrates competency in one or more fitness activities. (NY.S1.3.L1)
Applies positive character traits in physical activity settings. (NY.S4.1.L1)
Demonstrates competency of movement concepts in a variety of physical activities. (NY.S2.1.L1)
Explains how each of the skill and health-related fitness components are improved through the
application of basic training
principles. (NY.S3.1.L1)

Objectives
Assessment Tool Length of class: 20 mins
Situation / Task / Criteria

Teaching Styles:
Command
Psychomotor By the end of the lesson, students will be able to demonstrate Visual check from
1/1 Practice
Domain the core H.I.I.T workout for at least 2 rounds. teacher Reciprocal

Throughout the lesson, students will demonstrate proper Visual check from
Affective
4/4 classroom etiquette by following directions and taking the teacher, report on exit
Domain
proper rests. slip

Cognitive During the closure, students will be able to correctly define the Exit slip
Domain
2/2 terminology we learned in class.

List of H.I.I.T. workout: High Intensity Interval

Academic
Training
Language Used
 Abdominal muscles: these are the muscles that make up your
core

Supine: position where you are lying on your back

Midline: the middle of your body

Fitness Equipment:
Objective Before and after the lesson, students will be able to describe Yoga mat (Optional)
3/3 Exit slip
Health/Skill their heart rate using the correct method
PM/Cogn

CC Standard
Common Core
Standards

1. Students will participate in the correct amount of rest
intervals so they do not overwork their bodies.
/
2. Do not work til the point of pain.
References(e.g. Book, course packet, pg #, complete web
address URL):
https://www.muscleandfitness.com/routine/workouts/workout-
routines/15-minute-hiit-workout-target-abs/
https://www.verywellfit.com/how-to-do-pelvic-curl-2704798

Safety Statement

National Standards – The physically literate individual:

1. Demonstrates competency in a variety of motor skills and movement
New York State Standards (2020) – Click the link to find the outcomes under each standard patterns.
2. Applies knowledge of concepts, principles, strategies and tactics
Standard 1: Demonstrates competency in a variety of motor skills and movement patterns. related to movement
Standard 2: Applies knowledge of concepts, principles, strategies, and tactics related to movement and performance. and performance.
Standard 3: Demonstrates the knowledge and skills to achieve and maintain a health-enhancing level of physical activity and 3. Demonstrates the knowledge and skills to achieve and maintain a
fitness. health-enhancing
Standard 4: Exhibits responsible personal and social behavior that respects self and others. level of physical activity and fitness.
Standard 5: Recognizes the value of physical activity for overall wellness, enjoyment, challenge, and/or self-expression. 4. Exhibits responsible personal and social behavior that respects self
Standard 6: Recognizes career opportunities and manages personal and community resources related to physical activity and and others.
fitness to achieve and maintain overall wellness. 5. Recognizes the value of physical activity for health, enjoyment,
challenge, self-
expression, and/or social interaction.

Adaptations,
Lesson Time Organization Assessments, Reminders
Description
Components (mins) CFU, Academic Language,
Alignment to objectives

CFU – how many pelvic

curls will you complete?
Instruct students to find a spot where they can lay down on their back (supine) and be able to move arms Safety – be sure you have
and legs in a jumping jack motion to check for enough space. enough room to perform a
On a mat or Student will do 5 pelvic curls on teacher’s command pelvic curl, high knees, and
Instant Activity 1 min blanket in front of Pelvic curl - Raise your hips, lower spine, and middle spine, keeping your legs parallel. You will come arm swings
their computer to rest with a straight line from your hips to your shoulders. AL & Cog. obj. – define
Students will then stand up and do high knees for 15 seconds followed by arm swings for 15 seconds, supine – lying on the back
followed by jumping jacks for 15 seconds. while students are
completing pelvic curls

Transition Ask student to come to a sitting position

Introduction, 1 min On a mat or I – My name is Mr. Kolar. Today we will be doing a H.I.I.T core workout; the core is the muscles in CFU – What should you do
Signal for blanket in front of your abdominals, lower back, hips, and buttocks. if you hear my whistle?
Attention, their computer Si – When I blow my whistle, I want you to stop what you are doing, come to a sitting position and listen Why are H.I.I.T workouts
Hook, to me for further instructions. important?
Expectations H – H.I.IT workouts are one of the most effective ways to burn calories and gain lean muscle in a short
amount of time.
P- Core HITT workout
C- Know terminology we learned regarding H.I.I.T workout
 A- Describe proper classroom etiquette when performing a HIIT workout
SS - Students will be aware of personal space and make sure they don’t hit anything or anyone while
completing the workout.

Transition Students will remain in seated position and wait for instructions

Fitness Activity

Transition

Body of Lesson Teaching Progressions – Show some of the major tasks/activities listed on your Activity Progression Worksheet.
(Lesson Focus)
Cues (Refinements) – Variations / Modification –
Learning Tasks Simple words to Add variations to the learning tasks
improve performance to make it easier and harder
and understanding. according to needs and abilities of
a. For each learning task, please describe E.g. Eyes at target the students (lower and higher skilled Adaptations,
demonstrations and/or questions that will students). Assessments, Reminders
facilitate student learning and engagement. CFU, Academic Language,
b. Describe the learning task. E.g. Hit the ball
Alignment to objectives
over the net to your partner 10 times.

a. H.I.I.T Core Workout - Crunches for 20 seconds. Lay on mat in supine position. Bend
your knees and put your feet flat on the floor.Your hands should be flat on the ground and
your fingertips at your heels. When I say go, slide your fingertips to your toes, and lift
your shoulder and back off the floor and back down until you hear my whistle. 10 second
rest. Then, Alternating Leg Raises for 20 seconds. Lay in supine position white your legs
straight out. When i say go you bring up one leg, then the other leg, then both legs.
Keeping your legs straight the whole time. 10 second rest. Next, Rusian Twists for 20 AL – define supine and
seconds. Sit on your butt, tuck your legs in and twist from side to side, crossing the midline
midline of your body and touching the floor on each side. 10 second rest. Then mountain
climbers for 20 seconds. Get in a push-up position, when I say go, alternate legs and
CFU
pump your knees to your chest. 10 second rest. Finally, a 20 second plank, place your fist
forearms and elbows on the ground, flex core, keep back/butt flat. 10 second rest. End of Show me the position for
round 1 minute rest. H.I.I.T workout
CFU
How long will you do each
Cues – supine, fingertips at toes, core tight
activity for?
“Crunches” the cue is the “slide fingertips” from your heel to your toes. Also, keep the core tight.
CFU
Cues – legs straight out, core tight
2 min Task #1 How long will you rest for
‘Alternating leg lifts’ cues are core tight and scissor legs
between each activity?
Cues – core tight, pocket to pocket
“Russian Twists” Cues are core tight and “pocket to pocket”
Aff. Obj. - Safety – be sure
Cues – neutral pelvis, core tight, “climbing a mountain”
you have enough room when
“Mountain Climbers” cues are core tight and neutral pelvis
doing the H.I.I.T workout,
Cues - neutral pelvis, core tight, “climbing a mountain”
remember not to stretch or
“Plank” cues are core tight, flat back, fist, forearms, elbows.
push to the point of pain
Common mistakes- loose core, uses momentum from other body parts.
Demo of skill
Fit obj - what is your heart
-demo “H.I.I.T Workout” with students watching demo from one angle only (no need for 2
rate after H.I.I.T workout?
angles), review cues during demo
Discuss isometric and isotonic muscle strengthening exercises after demoing “H.I.I.T
Workout”

Demo of Task #1 – done with demo if skill; students will practice H.I.I.T skills as they are
demonstrated

2.5 min On a mat or a. Crunches- supine, Easier – CFU

blanket in front of 1. “Crunches” 20 seconds fingertips at toes, “Crunches” bring feet closer to butt What muscle group is the
their computer 2. “Rest” 10 seonds core tight “Alternating leg raises” place hands focus of our H.I.I.T exercises
3. “Alternating leg raises” 20 seconds “Alternating leg under butt today?
4. “Rest” 10 seconds raises” “Russian Twists” keep feet on
5. “Russian Twists” 20 seconds legs straight out, ground Psych. Obj. – students will
4. “Rest” 10 seconds core tight “Mountain Climbers” raise butt learn and practice H.I.I.T
6. “Mountain Climbers” 20 seconds “Russian Twists” higher workout.
7. “Rest” 10 seconds Core tight, pocket to “Plank” push-up position instead of
8. “Plank” 20 seconds pocket forearms
9. “Rest” 10 seconds “Mountain Climbers” Harder -
neutral pelvis, core “Crunches” Come up all the way
On the teachers command, students will tight, “climbing a “Alternating leg raises” slow and
practice each move in order. The focus mountain” controlled
is to practice each skill with proper “Plank” neutral “Russian Twists” Tap elbows instead
form and strive to complete the full pelvis, core tight, of hands
interval. “climbing a “Mountain Climbers” Move legs
 mountain” faster
“Plank” drive elbows to toes

Transition On the whistle command, students will come to a seated position and wait for further instructions.

A.
CFU
Students will complete the second round of the H.I.I.T Workout. This round is the same workouts as the
What is the difference
1 min Task #2 first, only with longer intervals.
between the first and second
round?

b. Crunches- supine, Easier –

1. “Crunches” 30 seconds fingertips at toes, “Crunches” bring feet closer to butt
2. “Rest” 15 seonds core tight “Alternating leg raises” place hands
3. “Alternating leg raises” 30 seconds “Alternating leg under butt
4. “Rest” 15 seconds raises” “Russian Twists” keep feet on
5. “Russian Twists” 30 seconds legs straight out, ground
6. “Rest” 15 seconds core tight “Mountain Climbers” raise butt
7. “Mountain Climbers” 30 seconds “Russian Twists” higher CFU
8. “Rest” 15 seconds Core tight, pocket to “Plank” push-up position instead of How long will you do each
On a mat or 9. “Plank” 30 seconds pocket forearms activity for this round?
5 min blanket in front of 10. “Rest” 15 seconds “Mountain Climbers” Harder -
their computer neutral pelvis, core “Crunches” Come up all the way Psych. Obj. – students will
Students will complete the same 5 tight, “climbing a “Alternating leg raises” slow and learn and practice “H.I.I.T
activities as the first round of the mountain” controlled Workout”
H.I.I.T workout. Only this time the “Plank” neutral “Russian Twists” Tap elbows instead
intervals are going to be 30 seconds of pelvis, core tight, of hands
activity and 15 seconds of rest; instead “climbing a “Mountain Climbers” Move legs
of 20 seconds of activity and 10 mountain” faster
seconds rest. “Plank” drive elbows to toes

Transition On the whistle command, students will come to a seated position and wait for further instructions.

a.
1 min Task #3 Round 3 of the H.I.I.T workout will be the same exercises progressed to be a little harder with the
intervals of 30 seconds of activity and 15 second rest.

1.“Butterfly crunches” 30 seconds Core Tight Easier –

2. “Rest” 15 seconds Pocket to Pocket “Crunches” bring feet closer to butt
3. “Alternating V-ups” 30 seconds Neutral Pelvis “Alternating leg raises” place hands
4. “Rest” 15 seconds Flat back under butt
5. “Russian Twists” 30 seconds “Russian Twists” keep feet on
6.“Rest” 15 seconds ground
7. “Mountain Climbers” 30 seconds “Mountain Climbers” raise butt
8. “Rest” 15 seconds higher
9. “Single-Arm Single-Leg Plank” “Plank” push-up position instead of Assess P-obj – student will
On a mat or
10. “Rest” 15 seconds forearms get one chance to demo the
5 min blanket in front of
Harder - “H.I.I.T workout” with no
their computer
Students will complete the same 5 “Crunches” Come up all the way more than one break
workouts with some progressions with “Alternating leg raises” slow and
the same intervals as the second round. controlled
“Russian Twists” Tap elbows instead
of hands
“Mountain Climbers” Move legs
faster
“Plank” drive elbows to toes

On the “Whistle” command, students will come to a seated position and wait for further instructions.
Transition

Students will come up with their own H.I.I.T workout, consisting of at least 4-5 workouts for
any part of the body that they could complete. For example, air squats, pushups, jumping
jacks, lunges, plank, etc.
2min Task #4

b. Students will complete a 4-5 exercise Intervals Easier – Complete a workout with 2-
On a mat or H.I.I.T workout that they could do in Progression 4 exercises CFU – How many exercises
blanket in front of their free time. . Harder –complete a workout with 4- do you want to have?
their computer 6 exercises

Transition On the “Whistle” command, students will come to a seated position and wait for further instructions.
 a.
Task #5

b. 1. Easier –
2.
3. Harder -

Transition On the “Whistle” command, students will come to a seated position and wait for further instructions.

Assess cog/aff/fitness obj –

on exit slip, did you follow
Great job today everyone
safety rules, identify type of
-Students will complete the exit slip (share screen with exit slip questions)
muscle strengthening
Lesson Closure, On a mat or -students answer questions in chat
exercise of today’s H.I.I.T
Hook to Next 2 min blanket in front of What do you think of H.I.I.T Workouts? (thumbs up or thumbs down)
workout, define supine
Lesson their computer Everyone tell me your favorite exercise we did.
Next class we will change our focus to H.I.I.T Workouts that focus on upper body.
AL – covered with cognitive
objective

Pre-planning: Previous instruction in this activity (earlier grade levels)

Students have not had any instruction on H.I.I.T workouts, but they have related skills (balance, stretching, core exercises) that will transfer to the exercises

Evaluation of Post-planning: “Assessment Informs Teaching:” future needs based on assessment results
Lesson Exit Slip
Teacher Reflection Notes:

(Include any assessment, task cards, exit slips you used): Describe and number
-Visual aid describing isometric and isotonic muscle strengthening exercises
-PowerPoint slide with exit slip questions
Instructional
Supports 1. What does H.I.I.T stand for?
2. Did you follow the safety statement and take all the rest intervals? Yes / No
3. What does supine mean? What about midline?
4. Heart rate before workout? _______ Heart rate after workout? ________