02 Lesson Plans - HR

1FIT PLAN: LIVING HEALTHY

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LEssoN PLANs: FITNEss AcTIVITIEs

CONTENTS: ○ Stretching Routine 2

○ Upper Body Workout 5

○ Core Workout 8

○ Lower Body Workout 11

○ Yoga 14

○ Cardio Workout 19

○ Measuring Heart Rate 21

○ Resistance Band Workout 25

LESSON PLANS:

FITNESS ACTIVITIES

2FIT PLAN: LIVING HEALTHY LEssoN PLANs: FITNEss AcTIVITIEs sTRETcHING RoUTINE

LESSON PLANS: 15 minutes in length

STrETChINg rouTINE

PURPOSE:

Engage in a stretching routine

MATERIALS:

Stretching Routine Yoga mat or towel (optional)

WholE group:

1. Discuss the importance of stretching using the information

in Fast Facts.

2. Lead students in a series of stretches that stretch

different areas of the body using the Stretching Routine.

FolloW-up QuESTIoNS:

1. Why is stretching important to overall health?

2. Should we only stretch when we are playing sports?

ExTENSIoN ACTIVITIES:

1. Ask the students to design their own stretching routine.

The stretches may be from previous practice or from internet

research. Ask for volunteers to lead the class in their routine.

2. Have the students come up with stretches that resemble

an animal. Ask for volunteers to lead the class in their

animal stretch.

FAST FACTS:Stretching helps prevent sports injuries by preparing

your muscles for activity. It increases flexibility for

better range of motion in your joints. Stretching

also increases blood flow to your muscles and

relieves stress by relaxing tight, tense muscles. It is

a good idea to do a light stretch before activity and

a longer, more thorough session following activity.

Regular stretching is important for the body.

NoTE To TEAChEr:Have the students warm up with a five to ten minute

cardiovascular activity like running before doing

any stretching. This will loosen up the muscles and

prevent injury. Use music of your choice for this

activity. At your discretion, allow a student to lead

the stretches.


STrETChINg rouTINE

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs sTRETcHING RoUTINE

TRICEPS ANd ShOULdERS:

○ Stand with arms loosely at sides.

○ Bring one arm up overhead and bend back at the elbow.

○ Grab the elbow with the other hand.

○ Pull elbow behind head gently, until a mild stretch is felt for 10 – 20 seconds.

○ Repeat on the other arm.

SIdE OF NECk:

○ Stand with arms loosely at sides.

○ Bring right hand to the top of the head and gently pull head sideways to the right.

○ Hold for 10 – 20 seconds.

○ Repeat on the left.

LOWER BACk ANd hAMSTRINgS:

○ Stand with feet shoulder-width apart.

○ Bend over and reach for the ground keeping legs as straight as possible.

○ Touch the ground or grab ankles or shins.



STrETChINg rouTINE

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs sTRETcHING RoUTINE

QUAdRICEPS:

○ Stand up straight.

○ Reach right arm to the sky and bend left leg back.

○ Grasp left foot with left hand.

○ Gently pull foot back until a stretch is felt in the front of thigh and hold for 10 – 20 seconds.

○ Repeat with the other leg.

CALvES:

○ Place right foot behind left foot and hands on hips.

○ Bend left leg forward, keeping right knee straight and right heel on the floor.


○ Repeat on the other leg.

hIPS ANd ShOULdERS – ChILd’S POSE:

○ Kneel on the floor. Touch big toes together, sit on heels and separate knees about as wide as hips.

○ Bring the belly down to rest between thighs, and forehead to the floor.

○ Stretch arms in front with palms toward the floor.

○ Inhale and exhale slowly for three breaths as hips sink toward the floor.

5FIT PLAN: LIVING HEALTHY LEssoN PLANs: FITNEss AcTIVITIEs UPPER BoDY WoRKoUT


uppEr body WorkouT

PURPOSE:

Create exercise equipment and engage in strength training exercises

MATERIALS:

White/chalk board, chart or paper Two empty plastic bottles or canned foods Sand, dirt or water Upper Body Workout Sheet

WholE group:

1. Using the information provided in Fast Facts, discuss the

importance of muscle mass.

2. Give each student two empty water bottles and sand.

Ask the students to fill the water bottles all the way with

sand. Their bottles will now be used as weights.

3. Using the Upper Body Workout, lead the students in a variety

of strength training exercises. Depending on the fitness level

of the group, modify the workout appropriately. Students

should work their way up to three sets of 15 repetitions for

each exercise.

4. Discuss other activities and exercises that build muscle.

Record responses on the board, chart or paper.


1. Why is it important to build muscle mass?

2. When and where can you perform strength training activities?


1. Have the students come up with their own upper body

exercises. These exercises may be from previous practice or

from internet research. Ask for volunteers to lead the class

in their exercises.

FAST FACTS:The more muscle mass you have, the faster you will

burn calories. Building muscles helps keep bones

strong and prevents bone density loss. Regular

physical activity helps keep muscles strong and

healthy. Muscles that remain unused for long periods

of time will decrease in size and strength. To build

muscle mass, perform weight strengthening exercises.

Fancy equipment is not needed to build strength;

household objects and body weight can be utilized.

NoTE To TEAChEr:Students can bring in water or juice bottles from

home or check the recycling bin onsite. If sand

is available onsite, use that or buy a bag from

the local hardware store. The sand will settle over

time allowing room to add more. Mix sand and

water for a heavier weight. Dirt or water will also

work. Have the students warm up with a five to ten

minute cardiovascular activity like running before

performing exercises.


uppEr body WorkouT

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs UPPER BoDY WoRKoUT

dELTOId LIFT:

○ Stand with feet hip-width apart, abs engaged.

○ With a weight in each hand, hang arms straight down against sides with palms facing inward.

○ Lift the arms out to the sides, stopping at shoulder level.

○ Slowly lower arms down to starting position.

○ Repeat for 8 repetitions.

BICEP CURLS:


○ Grasp a weight in each hand and put arms straight down, elbows against sides with palms facing out.

○ Keeping the elbows stationary, curl arms up toward shoulders.

○ Slowly lower back down to starting position.


ShOULdER PRESS:


○ Hold both weights at shoulder height next to shoulders, palms facing outward.

○ Press the weights overhead until arms are almost straight and in line with shoulders.

○ Slowly return arms to starting position (shoulder height).



uppEr body WorkouT

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs UPPER BoDY WoRKoUT

dUMBBELL FLYS:

○ Lie flat on the floor or on a slightly raised surface.

○ With a weight in each hand, extend the arms out with elbows slightly bent.

○ Maintaining the slight bend in the elbows, bring arms up until weights meet.

○ Slowly lower arms back down to starting position.


TRICEP kICkBACkS:

○ With a weight in the right hand, bend over slightly.

○ Step forward with left foot.

○ Keeping the right arm close to side, pull it up until the elbow is at torso level.

○ Holding that position, straighten the right arm out behind, squeezing the tricep muscles.

○ Slowly bend the arm back to starting position.

○ Repeat for 8 repetitions and switch arms.

PUSh UPS:

○ Start in plank or modified plank position (on knees).

○ Slowly lower the body down to the floor while keeping the back flat.

○ Slowly rise back up to starting position.


8FIT PLAN: LIVING HEALTHY LEssoN PLANs: FITNEss AcTIVITIEs coRE WoRKoUT


CorE WorkouT

PURPOSE:

Engage in physical activity that strengthens the core muscles

MATERIALS:

Core Workout Sheet

WholE group:

1. Discuss the importance of core muscles using the

information in Fast Facts.

2. Lead the students in a series of core exercises using

the Core Workout.


1. Why are the core muscles important?

2. Why do you think so many people gain weight in their

stomach or core areas? Why do you think the weight stays

in that area?


1. Research other core exercises on the internet. Lead the

class in the new exercises.

2. Hold a plank contest. Ask students to get in plank position

and to hold the position for as long as they can. The last

person in position is the winner. Continue to hold these

competitions so students can see improvements in their

core strength over time.

FAST FACTS:The core muscles are the muscles that surround

the trunk area of the body – mostly the abdominal

muscles. Core muscles are important to maintain

proper posture and keep your back healthy. They

hold your body upright, improve balance and

increase strength.


cardiovascular activity like running before doing any

exercises. This will loosen up the muscles and prevent

injury. Use music of your choice for this activity.


CorE WorkouT

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs coRE WoRKoUT

BICYCLE CRUNChES:

○ Lie flat on back and place hands behind head. Lower back should be pressed against the floor.

○ Lift legs in the air and bend knees so that legs form a 90 degree angle.

○ Alternate bringing the left elbow to the right knee and the right elbow to the left knee.

○ Continue crunching for 45 seconds.

CRUNChES:

○ Lie flat on back with knees up and feet on the ground. Lower back should be pressed against the floor.

○ Place arms behind head to support neck.

○ Lift upper back and shoulders off the ground until abdominal muscles feel tight, and hold.

○ Slowly lower back down to starting position.

○ Repeat 25 times.

BOAT POSE WITh OBLIQUE TWIST:

○ Sit on the floor leaning back slightly, knees bent and feet on the ground (boat pose).

○ Hold one light weight in the center of body.

○ Twist from torso to the left and touch left elbow to the floor.

○ Quickly twist torso to the right and touch the right elbow down.

○ Repeat in a continuous motion for 45 seconds.


CorE WorkouT

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs coRE WoRKoUT

PLANk:

○ Start on stomach and bring elbows and forearms underneath the shoulders.

○ Pull the belly up toward the spine and tuck the toes.

○ Push up on elbows and forearms so the body is in one straight line (be sure back is flat and not arched or hunched).


OPPOSITE ARM, OPPOSITE LEg REACh:

○ Start with hands and knees on the floor and pull the belly up toward the spine.

○ Reach the right arm straight out in front and stretch the left leg straight behind.


○ Repeat with the opposite arm and leg.

SIdE PLANk:

○ Start on left side, hips and feet stacked one on top of the other.

○ Prop upper body up on bent left forearm (make sure elbow is aligned under the shoulder) and send right arm up toward the sky.

○ Press the hips up while keeping abdominals tight.


○ Repeat on the right side.

11FIT PLAN: LIVING HEALTHY LEssoN PLANs: FITNEss AcTIVITIEs LoWER BoDY WoRKoUT


loWEr body WorkouT

PURPOSE:

Increase lower body strength

MATERIALS:

White/chalk board, chart or paper Lower Body Workout Sheet

WholE group:

1. Discuss the importance of increasing lower body strength

using the information provided in Fast Facts.

2. Lead the class in the Lower Body Workout. Modify the

activity to suit the fitness level of your group. Work your way

up to three sets of 15 repetitions.

3. Discuss other forms of exercise that can help increase lower

body strength. Record their responses on the board.


1. Why is it important to build lower body strength?

2. What do you think would happen if you only concentrated on

one section of your body for strength training?


1. Have the students research other lower body exercises and ask them to lead the class in a new exercise.

2. Lead the class in a friendly leg strength competition. Ask all students to find a spot on the wall and follow the steps below:

○ Stand with feet shoulder-width apart

○ Lean back against the wall

○ Lower body until knees are flexed at a 90-degree angle

○ Hold the position and breathe

Students should hold the position as long as they can. The last student holding the position is the winner!

FAST FACTS:It is possible to build muscle strength even without

weights. Using your own body weight works very well

to increase strength and doesn’t cost any money.

Lower body strength helps keep the legs strong and

can help take pressure off your back. Remember,

the more muscle mass you have, the quicker you will

burn calories.






loWEr body WorkouT

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs LoWER BoDY WoRKoUT

FORWARd LUNgES:

○ Stand with feet shoulder-width apart, hands on hips.

○ Step forward with the right leg about two feet and lower the body to a 90 degree angle (the front and back foot should be in line with each other).

○ Push up and back to starting position.

○ Repeat 8 repetitions on the right leg then switch to the left leg.

SQUATS:

○ Stand with feet shoulder-width apart, hands together at chest level.

○ Slowly lower the body toward the ground, bending at knees (pretend you are sitting in a chair).

○ Slowly lift back up to starting position.


LATERAL LUNgES:

○ Stand straight up with feet together.

○ Step out to the right with the right leg and bend at the knee.

○ Keep chest high and slowly rise back up to starting position.

○ Repeat 8 repetitions on the right leg then switch to the left leg.


loWEr body WorkouT

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs LoWER BoDY WoRKoUT

LEg RAISES:

○ Lie down on the right side of the body, propping up with the right elbow; legs should be stacked.

○ Lift the left leg up to a 45 degree angle keeping the leg straight.

○ Slowly lower the leg back down to starting position.

○ Repeat for 8 repetitions and switch to the other leg.

CALF RAISES:

○ Find a slightly raised surface like a step.

○ Stand with toes at the edge of the step, feet shoulder-width apart (find a wall or a railing for stabilization if needed).

○ Dip heels down until a slight stretch in the calves is felt.

○ Slowly rise back up to starting position.


dONkEY kICkS:

○ Start with hands and knees on the floor, back should be flat and abs should be engaged.

○ Extend the right leg up as if to touch bottom of shoe to ceiling.

○ Slowly lower the leg back to starting position.

○ Repeat for 8 repetitions and switch to the other leg.

14FIT PLAN: LIVING HEALTHY LEssoN PLANs: FITNEss AcTIVITIEs YoGA sEqUENcE


yogA SEQuENCE

PURPOSE:

Build a mind-body connection through yoga poses

MATERIALS:

Yoga mat or towel Yoga Sequence Optional: yoga music (anything peaceful)

WholE group:

1. Discuss yoga practice using the information

in Fast Facts.

2. Lead the class in the Yoga Sequence.

FolloW-up QuESTIoNS

1. Why is yoga a good option for exercise?

2. How is yoga beneficial?


1. Using the skills they have just acquired in the Yoga

Sequence, ask the students to choreograph their own yoga

routine. They may also search the internet to find more

poses. Ask them to lead the class.

2. Divide the students into small groups and ask them to come

up with a list of ten ways to be active.

3. Invite parents and family members in for a fitness hour. Ask

the students to prepare and lead a yoga sequence, using

the poses they have learned or researched.

FAST FACTS:Yoga practice has many physical, mental and

spiritual benefits. Yoga creates a strong, toned

and flexible body. It also relaxes the body and

helps relieve stress. Continued practice builds

a connection between mind, body and spirit.

Yoga is a low-impact exercise that people of

all ages and fitness levels can practice.

NoTE To TEAChEr:Yoga practice should be done in a quiet and serene

environment. The yoga poses included in the activity

are basic poses that provide a foundation for yoga

practice. More advanced poses can be found on the

internet. The poses may be unusual and difficult for

the students, but encourage them to try all of them.

They will become easier with continued practice.


yogA SEQuENCE

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs YoGA sEqUENcE

ChILd’S POSE:

○ Kneel on the floor. Touch the big toes together, sit on heels and separate knees about as wide as hips.

○ Bring the belly down to rest between the thighs, and the forehead to the floor.

○ Stretch the arms out in front with the palms toward the floor.

○ Inhale and exhale slowly and let hips sink toward the floor.

○ Hold for about a minute.

MOUNTAIN POSE:

○ Come to standing with feet together, arms down by sides.

○ Stretch the body, elongate the toes and tuck the tailbone under.

○ Lift heart up toward the sky and gently pull shoulders back.

○ Take 2 or 3 slow, deep breaths.

CAT-COW STRETCh:

○ Rise up on all fours, bringing the wrists underneath the shoulders and the knees underneath the hips (tabletop position).

○ Extend the crown of the head and find a neutral (straight) spine.

○ Inhale and round the spine, drop head and gaze toward belly (cat).

○ Exhale and drop the belly, lift chest, and gaze up toward the ceiling (cow).

○ Continue to flow through cat and cow for 3 – 6 breaths.


yogA SEQuENCE

EXERCISES:


EXTENdEd MOUNTAIN POSE:

○ Slowly roll up and return to mountain pose.

○ Inhale and extend arms overhead with palms facing each other.

○ Straighten elbows and reach fingertips toward the sky.


○ Return to mountain pose.

STANdINg FORWARd BENd POSE:

○ From mountain pose exhale and fold forward at the hips.

○ Place hands on the floor or shins (reach down as far as possible). Bend the knees slightly if necessary.

○ Tuck the head and make sure there is equal weight between heels and balls of the feet.


STRAIghT-LEg LUNgE POSE:

○ Inhale and step right foot as far back as possible, lean forward and put hands down on the floor on each side of the left foot.

○ Make sure the front knee is directly above the heel, the right leg is straight, and the back is flat.


○ Return to mountain pose.


yogA SEQuENCE

EXERCISES:


COBRA POSE:

○ Transition from plank by carefully dropping knees to the floor, then chest, then forehead until entire body is flat on the floor.

○ Bring palms up by shoulders.

○ Inhale and push up on palms until a stretch is felt in the back.

○ Slide shoulder blades down and back away from ears.


PLANk POSE:

○ Fold forward and put palms on the floor.

○ Step the right foot back, then the left foot.

○ Adjust body so the back is flat and looks like a straight plank of wood.


dOWNWARd-FACINg dOg POSE:

○ From cobra pose, tuck the toes.

○ Push up onto toes and palms using arms and abdominal muscles.

○ Tuck head between arms and send hips up to the sky.

○ Spread fingers on the mat and draw heels toward the earth (arms and legs should be straight).



yogA SEQuENCE

EXERCISES:


EXTENdEd MOUNTAIN POSE:

○ Slowly roll up and return to mountain pose.

○ Inhale and extend arms overhead with palms facing each other.

○ Straighten elbows and reach fingertips toward the sky.


○ Bring arms down by sides.

STRAIghT-LEg LUNgE POSE:

○ From downward dog, inhale and swing right leg forward between hands into a lunge (if the leg doesn’t make it all the way, carry it forward with the hand).

○ Make sure the front knee is directly above the heel, the left leg is straight and the back is flat.


STANdINg FORWARd BENd POSE:

○ From straight leg lunge, exhale and bring left foot forward to meet the right foot and fold forward at the hips.

○ Bend the knees slightly if necessary.

○ Tuck the head forward and make sure there is equal weight between heels and balls of the feet.


19FIT PLAN: LIVING HEALTHY LEssoN PLANs: FITNEss AcTIVITIEs cARDIo WoRKoUT


CArdIo WorkouT

PURPOSE:

Increase cardiovascular endurance

MATERIALS:

White/chalk board, chart or paper Stopwatch Measuring heart Rate Worksheet Cardio Workout Sheet

WholE group:

1. Discuss cardiovascular activity using the information

provided in Fast Facts. Ask students what they are currently

doing for cardio activity. List their responses on the board.

2. Explain the importance of the heart and heart rate, using

the information provided in the activity introduction. Ask

the students what else they know about the heart.

3. Pass out the Heart Rate Worksheet. Teach the students

how to measure their target and maximum heart rate.

4. Lead the students in a cardiovascular activity using

the Cardio Workout.

5. Ask students to list different cardio activities and record

their responses on the board.


1. Can walking be a cardio activity?

2. Is elevating your heart rate necessary?

FAST FACTS:Cardiovascular activity builds endurance,

strengthens the heart and increases lung capacity.

Cardio activity releases endorphins which are mood-

elevating brain chemicals. Experts recommend 60

minutes of physical activity every day. During cardio

activity your heart rate should be elevated and

within your target heart rate zone. To improve cardio

levels, push yourself into your maximum heart rate

zone a few times during your workout.

NoTE To TEAChEr:The neck pulse can be found by placing your index

finger and middle finger on one side of the neck

right up against the jawbone. Feel around until a

pulse is felt. The wrist pulse can be found by placing

the index and middle finger on the inside of one

wrist (fingers should be positioned on the thumb

side of the wrist). Feel around until a pulse is felt.

Walk around and assist students if necessary –

finding a pulse may take time and practice.

NoTE To TEAChEr:Choose the time spent at each station based on the

fitness level of your group. One-minute intervals are

a good starting point. Repeat the circuit three times.

Work up to longer intervals.

20FIT PLAN: LIVING HEALTHY LEssoN PLANs: FITNEss AcTIVITIEs cARDIo WoRKoUT


1. Have students create a fitness plan for a week. The fitness plan should include the following:

○ The name of the physical activity

○ The day on which you will do the activity

○ The duration of the activity

○ The intensity of the workout (i.e. light, moderate or intense exertion)

2. Create a class Activity Log in which the students can list their name, activity and duration of activity every time they come to class.

Engage in a class competition!

3. Ask the students to log onto www.bethebeat.heart.org for an interactive learning experience about the heart.

FIT PLAN: LIVING HEALTHY 21

STUdENT ShEET:

sTUDENT sHEET: FITNEss AcTIVITIEs mEAsURING HEART RATE

mEASurINg hEArT rATE

INTroduCTIoN:The heart is a hard-working, vital muscle responsible for sending blood around

the body. The blood provides the body with nutrients and oxygen and carries away

waste. Your heart rate is the number of times your heart beats in one minute

when you are at rest. Your resting heart rate is a good indicator of how fit you are.

A resting heart rate of 72 or below indicates a good fitness level. It is important

to keep your heart strong and healthy. Exercising for at least 60 minutes every

day, eating a variety of healthy foods, avoiding sugary drinks and food, and not

smoking are all ways to keep your heart healthy.

mATErIAlS: ○ Live pulse

○ Stopwatch or clock with second hand

○ Calculator

pArT I - mEASurINg rESTINg hEArT rATE

1. Find pulse and place index and middle finger over beating pulse.

2. Count the number of beats in 10 seconds. Multiply that number by 6.

3. Record your resting heart rate .

pArT II - CAlCulATINg TArgET hEArT rATE

Your target heart rate (THR) is 60%-80% of your maximum heart rate. When you exercise, aim to stay within your target heart rate. Stop

your activity every so often to monitor your heart rate. Speed up or slow down to compensate.

Find your maximum heart rate (MHR) by subtracting 220 from your age.

MHR: 220 - (age) =

To calculate the low end of your THR, multiply 60% by your MHR

THR 1: 60% x (MHR) =

To calculate the high end of your THR, multiply 80% by your MHR

THR 2: 80% x (MHR) =


STUdENT ShEET:

mEASurINg hEArT rATE

sTUDENT sHEET: FITNEss AcTIVITIEs mEAsURING HEART RATE

pArT III - FINdINg TArgET hEArT rATE

1. Run in place or do jumping jacks for two minutes.

2. After two minutes, stop and take your pulse for 10 seconds. Multiply that number by 6.

3. Record where your heart rate is after two minutes of exercise .

4. Are you within your target heart rate of ?

EXAMPLE:

Age = 20

MHR = 220 – 20 = 200

THR 1 = .60 x 200 (MHR) = 120 BPM

THR 2 = .80 x 200 (MHR) = 160 BPM


CArdIo WorkouT

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs cARDIo WoRKoUT

jUMPINg jACkS:

○ Stand straight up with feet together.

○ Jump both feet out slightly past shoulder width and simultaneously bring arms up overhead (they do not need to meet).

○ Jump back to starting position and repeat in a continuous motion.

kNEE-UPS WITh ARMS:

○ Stand straight up with feet shoulder-width apart.

○ Interlace hands in front so palms are toward the body.

○ Bring right knee up while bringing arms down to meet it.

○ Repeat with the other knee and alternate rapidly in a continuous motion.

jUMP ROPE:

○ Stand straight up with feet hip-width apart.

○ Bend arms at elbows so palms are facing upward as if to hold a jump rope in hands.

○ Jump up while twirling the imaginary jump rope overhead.

○ Continue to jump rope in a continuous motion.


CArdIo WorkouT

EXERCISES:

LEssoN PLANs: FITNEss AcTIVITIEs cARDIo WoRKoUT

ShUFFLE hOP:

○ Start standing straight up with feet shoulder-width apart.

○ Transfer weight to the right foot, then to the left foot.

○ Continue hopping from right foot to left foot.

SQUAT jUMPS:

○ Start standing straight up with feet shoulder-width apart.

○ Bend down as if sitting in a chair (keep bottom tucked under).

○ Jump up with hands overhead.

○ Repeat the squat jumps in a continuous motion.

MOUNTAIN CLIMBERS:

○ Start in push-up position.

○ Keeping the head down and in line with the body, hop the right knee up to the chest, then back to starting position.

○ Repeat with other leg and continue to alternate rapidly. The exercise should resemble a mountain climber.



rESISTANCE bANd WorkouT

LEssoN PLANs: FITNEss AcTIVITIEs REsIsTANcE BAND WoRKoUT

PURPOSE:

Engage in a full body resistance band workout

MATERIALS:

Resistance bands (enough for each student or pair of students) Resistance Band Workout Sheet

WholE group:

1. Discuss resistance bands with the information in Fast Facts.

2. Lead the students in a workout using the Resistance

Band Workout.


1. What are the benefits of resistance bands?

ExTENSIoN ACTIVITIES

1. Ask the students to come up with their own resistance band

exercises. Have them lead the class in their workouts.

2. Ask students to research the internet to find information

about how resistance bands can help rehabilitate an injury.

Have the students share the information and demonstrate

the exercises to the class.

FAST FACTS:Resistance bands are inexpensive to purchase and

ideal for exercising in any setting. Resistance bands

are great for building strength, conditioning or even

rehabilitating an injury. The bands are available in a

range of resistance. It’s best to start off with a light

resistance and work your way up.







EXERCISES:


BENT-OvER ROWS:

○ Stand with feet shoulder-width apart and step onto middle of band.

○ Grasp handles with palms facing inward and bend over.

○ Pull the band up toward the waist keeping the elbow in close to the side.

○ Slowly return to starting position and repeat for 8 repetitions.

BICEP CURLS:

○ Stand with feet shoulder-width apart and step onto middle of band.

○ Grasp handle of the band with right hand—palms facing out (elbows should be close to sides).

○ Curl band up to about shoulder level while keeping elbows close to sides.


○ Switch to the other arm.

dELTOId LIFT:

○ Step on the band and hold the handle in the right hand down at the side; palms should be inward.

○ Slowly lift the band up to shoulder height.

○ Slowly lower back down to starting position. If the motion is too easy or too hard, adjust the length of the band.

○ Repeat for 8 repetitions then switch arms.



EXERCISES:


SQUATS WITh ShOULdER PRESS:

○ Step on the band with feet shoulder-width apart.

○ Hold the handles of the resistance band at shoulder level with palms facing out.

○ Bend at the knees (squat) as if sitting in a chair while keeping hands at shoulder height.

○ Slowly rise back up to starting position and press arms up.

○ Return arms to shoulder height and repeat for 8 repetitions.

TRICEPS:

○ Grasp the band with both hands behind the back.

○ Bend over slightly at the waist and straighten arms behind the body.

○ Raise arms up while squeezing and pull the band wide.


SIdE BENdS:

○ Fold the band in half and grab at each end.

○ Hold the band above the head.

○ Keeping the core tight, extend band to the right then to the left.

○ Repeat for 8 repetitions on each side.

02 Lesson Plans - HR

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Transcript of 02 Lesson Plans - HR