Lesson Plan

Date:
Grade/Class: 7
Time: 30 minutes
Topic: Workout Wednesday
Unit: Movement
Teacher: Kathy Rowan

Lesson Outcomes / Purpose

Essential Understandings Curricular Outcomes/Achievement Indicators
The students will know: The student will be able to:
S.2.5.A.1a Demonstrate correct execution of
Our bodies are temples that need regular physical exercises (e.g., keeping body straight for push-ups,
activity and exercise. keeping legs bent for curl-ups...) designed to
improve and maintain personal fitness associated
with health-related fitness components.
S.2.4.A.3a Determine own performance level for
health-related fitness components (i.e.,
Essential Questions cardiovascular endurance, muscular strength,
muscular endurance, flexibility), using simple tests or
How can you improve muscle strength and boost tasks (e.g., sit and reach, modified curl-up, 1600-
endurance? metre run...).

Cross-Curricular/Real World Connections

- Be strong enough to carry groceries up stairs.
- Have a fitness level that allows you to play
sports or do physical activities anytime.

Materials (ICT considered) Differentiation Strategies

handouts, ICT equipment, etc. Consider cultural diversity, variations, and groupings
Include exemplars / samples
- Provide modifications for exercises (ex: push-
ups on knees, lunges and squats not going
- Interval timer down as far, mountain climbers only stepping
- Speaker rather than jumping)
- Phone for music - Students could record the reps for every
exercise during the 90 seconds.
 References/Sources for Lesson Key Words/Vocabulary
Adapted from Trever Penner and Kelsey Cowan’s
lessons. Warm up: activity performed to stretch muscles
before a workout.
https://www.healthline.com/health/cardio-
exercises-at-home Workout: a session of vigorous physical exercise or
training.

Assessment Evidence
Assessment FOR learning Assessment AS learning Assessment OF learning

• Students will be assessed • Students can do a self • Students will be assessed

on their form and
understanding of the
execution of exercises.
assessment to determine if on their ability to carry out
they achieved proper form proper form and
how much circuit technique of exercises
participation they performed during the
implemented. workout.

Learning Plan
Considerations for the Learning Plan: What strategies / activities will I use? How
will I encourage active thinking? What questions will I pose to foster student Time
critical thinking?
Activate Instant activity = warm up. Have exercises listed on the whiteboard ready for when 5 mins
the students enter the gym (20 ankle rotations on each foot, 20 arm rotations in
each direction, 10 side lunges, 1 lap running)

Hook Everyone can benefit from regular exercise. Active kids will have: 1 min
1. stronger muscles and bones,
2. leaner bodies,
3. a better outlook on life,
4. sleep better, and
5. better able to handle physical and emotional challenges — from running to
catch a bus to studying for a test.
Acquire How to play. Knowledge.
1. Push ups: get down on hands and knees, with hands slightly wider than
shoulders. Straighten your arms and legs. Lower your body until your chest 2 mins
nearly touches the floor and push yourself back up. Repeat.
2. Jumping jacks: Stand with your feet shoulder-width apart. Squat and place
your hands on the floor. Jump your feet back into a plank. Do one push up.
Jump your feet back into a squat. Jump up, reaching your arms upward.
Repeat.
3. Wall sit: Lean against the wall with your torso. Your feet are shoulder-width
apart. Press back and slide down the wall until your thighs are parallel with
the ground. Your knees should be above your ankles and bent at right-
angles. Keep your head, shoulders, and upper back against the wall and
hold.
4. Sit ups: Lie down on your back. Bend your legs and stabilize your lower
body. cross your hands to opposite shoulders, or place them behind your
ears, without pulling on your neck. Lift your head and shoulder blades from
the ground. Lower, returning to starting point. Repeat.
5. Jump rope: As you jump, rotate your arms as if you had a jump rope. Every
time your arms are lowered, you jump. Keep your elbows by your sides.
6. Mountain climbers: Stand with your feet shoulder-width apart. Squat and
place your hands on the floor. Jump your feet back into a plank. Do one
push up. Jump your feet back into a squat. Jump up, reaching your arms
upward. Repeat.
7. Butt kicks: Stand with your feet shoulder-width apart. Squat and place your
hands on the floor. Jump your feet back into a plank. Do one push up. Jump
your feet back into a squat. Jump up, reaching your arms upward. Repeat.
8. Squats: Stand straight with feet hip-width apart. Tighten your stomach
muscles and lower down as if sitting in an invisible chair, making sure your
weight is in your heels. Straighten your legs to lift back up. Repeat.
9. Plank jacks: Stand with your feet shoulder-width apart. Squat and place
your hands on the floor. Jump your feet back into a plank. Do one push up.
Jump your feet back into a squat. Jump up, reaching your arms upward.
Repeat.
10. Lunges: Stand up tall. Step forward with one foot until your leg reaches a
90-degree angle. Lift your front lunging leg to return to the starting
position. Repeat on the opposite leg.
11. High knees: Stand with your legs together and arms at your sides. Life one
knee toward your chest. Lower your leg and repeat with the other knee.
12. Burpees: Stand with your feet shoulder-width apart. Squat and place your
hands on the floor. Jump your feet back into a plank. Do one push up. Jump
your feet back into a squat. Jump up, reaching your arms upward. Repeat.
13. Plank: Start on hands and knees, with hands directly under the shoulders.
Step your feet back, creating a straight line with your body from heels to
the top of your head. Hold.
Apply The students will choose a spot in the gym, with at least an arms distance from 20 mins
anyone else so they have plenty of personal space to execute the workout.

Set the interval timer. Each exercise will be performed for 90 seconds.

Carryout the workout.

Closure Explain to the students: getting regular physical activity and exercise, we can 2 mins
improve our cardiorespiratory fitness, build stronger bones and muscles, and feel
happier.
People your age only need to get 60 minutes or more of moderate to vigorous
physical activity daily.

Reflections about the lesson: