Week 1 Of Distance Learning: Cardio Endurance 03/16-20/20
FriYAY Fitness Fun:
To continue our focus on Cardio Endurance this week we will play our recent favorite game of Balloony Tunes. You can play with your family or anyone as long as you stay 6 feet apart and wash your hands after touching the balloon! Here are the directions below:
What you will need:
When the participant hits the balloon in the air, they must yell out the number of another participant (can be the number of the participant who called your number previously, it does not matter) and run back into the position they were in outside of the boundary. If the person outside of the boundary whose number is called does not stop the balloon from hitting the floor, then that person gets a point. That person will then be the next person to call out a number and continue the game. The participant with the LEAST number of points after three minutes of playing is the winner.
K-3: Don't worry about collecting points, just try to see how long you can last before dropping the balloon
4-8th: Add up those points and let me know who wins!
Wellness Wednesday Challenge:
As we focus on cardio endurance this week it is important we understand that physical health doesn't have to be restricted to just running, going to the gym, or playing a sport. We can be physically active anywhere and anytime { except when your teacher is giving instructions or parent/guardian is asking you to stop ;) }. Our Wellness Wednesday Challenges are all about bringing physical activity into unusual situations.
Week 1 Wellness Wednesday Challenge: The Secret Siren Challenge
Disney+ recently released Frozen 2 a few months early due to many people needing to practice social distancing. I had the privilege to watch Frozen 2 with my son this weekend and we loved it. To avoid spoiling it for anyone, Elsa hears this secret siren often throughout the movie. Your challenge is to watch the movie and every single time you hear the secret siren to do one of the following activities:
k-2 Grade:
1 frog jump
3-4th Grade:
2 frog jumps or 1 burpee no push-up
5-8th Grade:
1 burpee WITH push-up
If you do not have access to the movie, listen to this song once every day from Wednesday- Friday and do the activities above every time you hear the secret siren or see " Ah ah oh oh" or "oh oh oh oh."
Send me a short 10 second video or picture of you doing the challenge at home state how many times you completed the challenge from Wednesday-Friday, maybe I'll even pick a winner!
How to do a burpee
How to do a frog jump
Monday Lesson Focus:
In our P.E. classes we have learned that cardio-respiratory endurance a.k.a cardio helps keep our heart and lungs strong and better able to endure hard work.
k-4th Grade:
This week we are going to do activity that makes our hearts stronger so that we can live long. 3 days this week play one of these games or activities at home:
This week I want you to track 3 different occasions in which you are performing cardio activity. You can write it down in a notebook or email it to me.
Remember cardio counts as any activity in which your body is moving at a constant rate and increasing your heart rate. Here are some examples of cardio:
Get creative and have fun!
FriYAY Fitness Fun:
To continue our focus on Cardio Endurance this week we will play our recent favorite game of Balloony Tunes. You can play with your family or anyone as long as you stay 6 feet apart and wash your hands after touching the balloon! Here are the directions below:
What you will need:
- Number of Participants: 3+
- Equipment Needed: 1 Balloon
When the participant hits the balloon in the air, they must yell out the number of another participant (can be the number of the participant who called your number previously, it does not matter) and run back into the position they were in outside of the boundary. If the person outside of the boundary whose number is called does not stop the balloon from hitting the floor, then that person gets a point. That person will then be the next person to call out a number and continue the game. The participant with the LEAST number of points after three minutes of playing is the winner.
K-3: Don't worry about collecting points, just try to see how long you can last before dropping the balloon
4-8th: Add up those points and let me know who wins!
Wellness Wednesday Challenge:
As we focus on cardio endurance this week it is important we understand that physical health doesn't have to be restricted to just running, going to the gym, or playing a sport. We can be physically active anywhere and anytime { except when your teacher is giving instructions or parent/guardian is asking you to stop ;) }. Our Wellness Wednesday Challenges are all about bringing physical activity into unusual situations.
Week 1 Wellness Wednesday Challenge: The Secret Siren Challenge
Disney+ recently released Frozen 2 a few months early due to many people needing to practice social distancing. I had the privilege to watch Frozen 2 with my son this weekend and we loved it. To avoid spoiling it for anyone, Elsa hears this secret siren often throughout the movie. Your challenge is to watch the movie and every single time you hear the secret siren to do one of the following activities:
k-2 Grade:
1 frog jump
3-4th Grade:
2 frog jumps or 1 burpee no push-up
5-8th Grade:
1 burpee WITH push-up
If you do not have access to the movie, listen to this song once every day from Wednesday- Friday and do the activities above every time you hear the secret siren or see " Ah ah oh oh" or "oh oh oh oh."
Send me a short 10 second video or picture of you doing the challenge at home state how many times you completed the challenge from Wednesday-Friday, maybe I'll even pick a winner!
How to do a burpee
How to do a frog jump
Monday Lesson Focus:
In our P.E. classes we have learned that cardio-respiratory endurance a.k.a cardio helps keep our heart and lungs strong and better able to endure hard work.
k-4th Grade:
This week we are going to do activity that makes our hearts stronger so that we can live long. 3 days this week play one of these games or activities at home:
- Ships and Sailors
- Fastest Tag in the West
- Dance Workout : GoNoodle ( k-2)
- Full Speed Home Workout( 3-4 grade)
This week I want you to track 3 different occasions in which you are performing cardio activity. You can write it down in a notebook or email it to me.
Remember cardio counts as any activity in which your body is moving at a constant rate and increasing your heart rate. Here are some examples of cardio:
- running
- basketball
- playing tag or capture the flag
- swimming
- bike riding
- skating
- any games that involve running and chasing
Get creative and have fun!
Week 2 P.E. @ Home
Monday Lesson Spotlight: Flexibility
We begin week 2 by moving on to another one of the 5 Health Related Components of Fitness: Flexibility. Flexibility is the ability to move well through each of your joints such as your shoulders or hips. Flexibility training not only helps you move better throughout your joints, but it also can reduce certain injuries, prevent soreness, and reduce stress. This week you will try one of the flexibility activities listed in your grade level. Try your best, take it easy on yourself, and Email me when you have completed all 3 days by Friday.
K-3rd Grade:
Try any of the videos or in the playlist linked 3 different times this week
Intro to Yoga for Kids
High Energy Yoga
Yoga For kids
4-8th Grade:
Choose from the videos linked or sequences in the pictures below and perform them 3 different times this week
Sean Vigue Flexibility Training
Power Yoga for Flexibility
Yoga with Adrienne
Wellness Wednesday Challenge:
4-8th Grade: Zoom Meeting
Every Wednesday I will offer students an optional video meetup through Zoom. This week we will focus on various flexibility challenges and games for 10-15 minutes.
K-3rd grade: Active Reading
Active reading is where I will read a book to students and on certain words they will do a designated exercise. It's a fun way to read and be active together and can provide a nice brain break for students.
This week we will read Every Little Thing by Cedella Marley. Anytime I say "every little thing" students will do a tree pose. You can watch the video below or follow this link.
Monday Lesson Spotlight: Flexibility
We begin week 2 by moving on to another one of the 5 Health Related Components of Fitness: Flexibility. Flexibility is the ability to move well through each of your joints such as your shoulders or hips. Flexibility training not only helps you move better throughout your joints, but it also can reduce certain injuries, prevent soreness, and reduce stress. This week you will try one of the flexibility activities listed in your grade level. Try your best, take it easy on yourself, and Email me when you have completed all 3 days by Friday.
K-3rd Grade:
Try any of the videos or in the playlist linked 3 different times this week
Intro to Yoga for Kids
High Energy Yoga
Yoga For kids
4-8th Grade:
Choose from the videos linked or sequences in the pictures below and perform them 3 different times this week
Sean Vigue Flexibility Training
Power Yoga for Flexibility
Yoga with Adrienne
Wellness Wednesday Challenge:
4-8th Grade: Zoom Meeting
Every Wednesday I will offer students an optional video meetup through Zoom. This week we will focus on various flexibility challenges and games for 10-15 minutes.
K-3rd grade: Active Reading
Active reading is where I will read a book to students and on certain words they will do a designated exercise. It's a fun way to read and be active together and can provide a nice brain break for students.
This week we will read Every Little Thing by Cedella Marley. Anytime I say "every little thing" students will do a tree pose. You can watch the video below or follow this link.
Week 3
Monday Lesson Spotlight
Welcome to week 3 of distance learning, our focus this week from the 5 Components of Health Related Fitness is muscular strength. Muscular strength training is how we build muscle and become stronger. It helps us improve our sports performance, give us the ability to safely lift heavier items, strengthens our muscles and bones, improves our mental health, and can reduce our risk of injury.
K-3rd Grade
Practice strength training 3 times this week by choosing from the videos below. Try a new one each time!
7 in 7 Kids Full Body Strength Workout
Total Body Family Circuit
Pump It Up Go Noodle
Pokemon Family Workout
4-8th Grade
Perform one of the activities below 3 times this week. Your goal is for each of your three workout sessions total 20-30 minutes, so you may have to either repeat the workout you choose for that day to equal 20+ minutes or combine a few the different options to equal 20+ minutes.
10 Minute Bodyweight Strength
PE Strength Body weight 30 minute
20 Minute Strong by Zumba
30 minute Strong by Zumba
Be sure to check back Wednesday by 12pm to see what we are doing for Wellness Wednesday. 4-8th grade will have the option to participate in Zoom fitness games every Wednesday. Please save the time and date, and plan to check in 10 minutes before. Links are below.
4th Grade 1:30pm
5/6th Grade 2:00pm
7/8th Grade 2:30pm
Wellness Wednesday:
4-8th Deck Of Cards Fitness & Youtube Live
Zoom session for this week is cancelled.
To practice your strength training this week, try this Deck Of Cards Fitness Game. How it works: you pick a card and do an exercise that goes with the suit of the card and you base your reps off of the card number. So let's say I pull a 3 of hearts, then I would do 3 tricep push-ups. Thursday April 2nd, I will post a video of myself doing the game with my family on my youtube site. Invite family to do it with you, do as many rounds as you can, and send me videos!
Active Reading k-3
This week we will read Inside Outside Upside Down by Stan Berenstain. Anytime I say "Inside" k-1 students will do a squat or grades 2-3 will do a squat jump. You can watch the video below or follow this link.
Monday Lesson Spotlight
Welcome to week 3 of distance learning, our focus this week from the 5 Components of Health Related Fitness is muscular strength. Muscular strength training is how we build muscle and become stronger. It helps us improve our sports performance, give us the ability to safely lift heavier items, strengthens our muscles and bones, improves our mental health, and can reduce our risk of injury.
K-3rd Grade
Practice strength training 3 times this week by choosing from the videos below. Try a new one each time!
7 in 7 Kids Full Body Strength Workout
Total Body Family Circuit
Pump It Up Go Noodle
Pokemon Family Workout
4-8th Grade
Perform one of the activities below 3 times this week. Your goal is for each of your three workout sessions total 20-30 minutes, so you may have to either repeat the workout you choose for that day to equal 20+ minutes or combine a few the different options to equal 20+ minutes.
10 Minute Bodyweight Strength
PE Strength Body weight 30 minute
20 Minute Strong by Zumba
30 minute Strong by Zumba
Be sure to check back Wednesday by 12pm to see what we are doing for Wellness Wednesday. 4-8th grade will have the option to participate in Zoom fitness games every Wednesday. Please save the time and date, and plan to check in 10 minutes before. Links are below.
4th Grade 1:30pm
5/6th Grade 2:00pm
7/8th Grade 2:30pm
Wellness Wednesday:
4-8th Deck Of Cards Fitness & Youtube Live
Zoom session for this week is cancelled.
To practice your strength training this week, try this Deck Of Cards Fitness Game. How it works: you pick a card and do an exercise that goes with the suit of the card and you base your reps off of the card number. So let's say I pull a 3 of hearts, then I would do 3 tricep push-ups. Thursday April 2nd, I will post a video of myself doing the game with my family on my youtube site. Invite family to do it with you, do as many rounds as you can, and send me videos!
Active Reading k-3
This week we will read Inside Outside Upside Down by Stan Berenstain. Anytime I say "Inside" k-1 students will do a squat or grades 2-3 will do a squat jump. You can watch the video below or follow this link.
Week 4
Monday Lesson Spotlight:
This week we tackle the 4th component of health related fitness: muscular endurance. Muscular endurance is how well your muscles are able to endure or perform a certain activity without getting tired or giving up. It is similar to cardio endurance, but instead of looking at how your heart and lungs responds to an activity it measures how your muscles respond to it. This week we will measure our muscular endurance, do some fun workouts, and then measure our muscular endurance again at the end of the week.
K-3
Day 1: Muscular Endurance Test
Do each exercise for as long as you can, record how long you are able to do it without giving up.
The Body Coach Kids Workout Playlist
P.E. With Joe
Popsugar Family Workout
Day 3: Repeat Muscular Endurance Test from Day 1 to see if you did better.
4-8th
Day 1:Muscular Endurance test
Do each exercise for as long as you can, record how long you are able to do it without giving up.
Fitness Blender
Fitness Blender Sports Endurance
Blogilates
Group Hitt
Day 3: Repeat Muscular Endurance Test, see if you do better the second time around.
Wellness Wednesday:
Don't forget about our Wednesday zoom meetings for 4-8th grade and we will have a fun new Active Reading video up for k-3!
Wellness Wednesday
DIY Healthier Easter Reese's Eggs
*Tip* I keep these in the freezer to enjoy beyond Easter.
Monday Lesson Spotlight:
This week we tackle the 4th component of health related fitness: muscular endurance. Muscular endurance is how well your muscles are able to endure or perform a certain activity without getting tired or giving up. It is similar to cardio endurance, but instead of looking at how your heart and lungs responds to an activity it measures how your muscles respond to it. This week we will measure our muscular endurance, do some fun workouts, and then measure our muscular endurance again at the end of the week.
K-3
Day 1: Muscular Endurance Test
Do each exercise for as long as you can, record how long you are able to do it without giving up.
- Wall Squats
- Planks
- Arms Circles
The Body Coach Kids Workout Playlist
P.E. With Joe
Popsugar Family Workout
Day 3: Repeat Muscular Endurance Test from Day 1 to see if you did better.
4-8th
Day 1:Muscular Endurance test
Do each exercise for as long as you can, record how long you are able to do it without giving up.
- Push ups(4-8th)
- Wall squats( 4-8th)
- Planks( 4-8th)
- Squats (4-8th)
- Sit ups( 6-8th only)
- Side planks(6-8th only)
- Arms Circles(6-8th only)
Fitness Blender
Fitness Blender Sports Endurance
Blogilates
Group Hitt
Day 3: Repeat Muscular Endurance Test, see if you do better the second time around.
Wellness Wednesday:
Don't forget about our Wednesday zoom meetings for 4-8th grade and we will have a fun new Active Reading video up for k-3!
Wellness Wednesday
- K-3 Grade: Active Reading
This week we are reading The Berenstain Bears and The Easter Story by Jan and Mike Berenstain. Our Active word this week is “ Easter” and "Jesus" Anytime you hear those words, k-1 will run In place for 3 seconds and 2-3 grade will do 2 ski hops. - 4-8th Grade Zoom Meetings
- Mrs.A's Favorite Of The Week: Homemade Chocolate Peanut Butter Eggs
DIY Healthier Easter Reese's Eggs
*Tip* I keep these in the freezer to enjoy beyond Easter.
Week 5- Spring Break
Week 6- Review
Monday Lesson Spotlight:
This week we will review the first 4 components of health related fitness: muscular endurance, cardio endurance, muscular strength, and flexibility. We will not be addressing the fifth component body composition this year. We will review why each component is important to our health and perform activities for each component. Remember when you are done this week's activities, fill out the forms below.
K-3
Students will aim to exercise 3 times this week, each day will focus on a different component of health related fitness. Day 1 Cardio Endurance + Flexibility Go Noodle Dance Playlist Day 2 Muscular Strength + Muscular Endurance Group HITT Workout Day 3 Flexibility: Choose any 3 Frozen Yoga Pokemon Yoga Cosmic Yoga |
4-8
Three times this week students will select a workout from each of the components, choosing a different component to focus on each time. 6-8th graders will do an additional workout from the bonus section and tell me what component they believe it addressed. Cardio Endurance HITT Cardio Self Cardio Muscular Endurance & Muscular Strength Tabata Livestrong Iron Workout Flexibility Sean Vigue Yoga Yoga with Adriene Fitness Blender Stretch Routine Bonus 6-8th: Option 1 Option 2 |
Week 7
K-4th
Over the next few weeks we will continue to focus on healthy living by shining a light on different activities you can do to stay healthy and have fun doing it. This week our Focus is “Walking & Running”. This can be done anywhere, needs no equipment besides athletic shoes, and can involve more than just running back and forth.
Reasons running is great:
3-4th grade please watch one of the video below for tips on good running form. Activities for the week:
Try 2-3 of these different walking or running activities with adult supervision.
Now that we understand the health related components of fitness, we are going to learn how to create your own exercise program in order to reach your goals. To do this we will be introducing something called the F.I.T.T. principle. The F.I.T.T. principle involves how often, how hard, and what kind of exercise you use to reach your goals.
Before we can use the F.I.T.T. principle we must set a goal that will guide each student in using the F.I.T.T. This week, along with a few workouts, you will be setting a S.M.A.R.T. goal. S.M.A.R.T. Goals are goals that are :
K-4th
Over the next few weeks we will continue to focus on healthy living by shining a light on different activities you can do to stay healthy and have fun doing it. This week our Focus is “Walking & Running”. This can be done anywhere, needs no equipment besides athletic shoes, and can involve more than just running back and forth.
Reasons running is great:
- It makes our hearts, minds, and bodies stronger
- It can help us feel calmer and happier in difficult times
- It’s a great way to get some fresh air
- It can be a great brain break during distance learning
3-4th grade please watch one of the video below for tips on good running form. Activities for the week:
Try 2-3 of these different walking or running activities with adult supervision.
- Create your own indoor/outdoor walking trail. See the attached file and just how you can do that.
- Go on a Joy Walk or Jog: While practicing social distance go for a walk around your neighborhood and try to find 5 things that make you smile or laugh.
- Jogging challenge: set a timer and see how long you can run before having to walk. Remember that jogging is not running as fast as you can.
- Chalk Obstacle Course: Along a sidewalk draw a couple of stars, circles, squares, zig zag lines, etc.
- Stars = bunny hop
- circles= spin
- zig zag= run on the zig zag
- squares= squat
Now that we understand the health related components of fitness, we are going to learn how to create your own exercise program in order to reach your goals. To do this we will be introducing something called the F.I.T.T. principle. The F.I.T.T. principle involves how often, how hard, and what kind of exercise you use to reach your goals.
Before we can use the F.I.T.T. principle we must set a goal that will guide each student in using the F.I.T.T. This week, along with a few workouts, you will be setting a S.M.A.R.T. goal. S.M.A.R.T. Goals are goals that are :
- Specific
- Measurable
- Achievable
- Results Focused/Relevant
- Time bound
Week 9
K-4
As we continue to learn different ways we can stay healthy, this week we are focusing on a fun way to do just that... DANCE!! Dance is one of the funnest ways we can stay active and here is why:
Active Challenge:
Your goal is to try a new dance 3 times this week from the options below. Check back in Wednesday for a fun dance challenge with me, Mrs.A.
Zumba Kids
Fortnite Dance Workout
Con Calma- Kids Bop
Or any other dance you would like to try!
When you are done fill out the form below:
5-8
Now that we have our S.M.A.R.T Goals we can learn a bit more about the F.I.T.T. principle. Watch the video below for a quick summary to explain what the F.I.T.T. principle is and how it is used to reach our health and fitness goals. The F.I.T.T. principle is basically a road map to reaching your health and fitness related goals. It stands for:Frequency, Intensity, Time, Type.
Your assignment for the week is to begin creating a plan to reach your health & fitness S.M.A.R.T. goals based off of the F.I.T.T. principle. Think about your goals and the lessons we did on health related components of fitness( cardio, muscular endurance, muscular strength, and flexibility) combine them all in the F.I.T.T. Goals form below.
Your movement challenge for the week :
K-4
As we continue to learn different ways we can stay healthy, this week we are focusing on a fun way to do just that... DANCE!! Dance is one of the funnest ways we can stay active and here is why:
- It’s fun
- It’s good for your heart
- It improves your mental health, it can make you happier
- It improves coordination.
Active Challenge:
Your goal is to try a new dance 3 times this week from the options below. Check back in Wednesday for a fun dance challenge with me, Mrs.A.
Zumba Kids
Fortnite Dance Workout
Con Calma- Kids Bop
Or any other dance you would like to try!
When you are done fill out the form below:
5-8
Now that we have our S.M.A.R.T Goals we can learn a bit more about the F.I.T.T. principle. Watch the video below for a quick summary to explain what the F.I.T.T. principle is and how it is used to reach our health and fitness goals. The F.I.T.T. principle is basically a road map to reaching your health and fitness related goals. It stands for:Frequency, Intensity, Time, Type.
Your assignment for the week is to begin creating a plan to reach your health & fitness S.M.A.R.T. goals based off of the F.I.T.T. principle. Think about your goals and the lessons we did on health related components of fitness( cardio, muscular endurance, muscular strength, and flexibility) combine them all in the F.I.T.T. Goals form below.
Your movement challenge for the week :
- Try the exercise you listed in your F.I.T.T. Goals form below
- Download this Color workout and try a different color each day
Week 10
K-4
Our journey towards learning how to stay healthy continues as we will begin to learn about healthy eating and using games to stay active and healthy!
Challenge for the Week:
Healthy Eating Challenge:
Our challenge is to watch the Fruits & Vegetables video below, and 3 days this week to look for a new fruit or vegetable to eat from the colors of the rainbow !
Fitness Challenge:
2-3 days this week try one of these fun fitness games
Would You Rather?
Kid Quest
This or That
5-8
This week we continue to discuss how to create plans that help us reach our goals. We will focus on the overload principle. In order to move towards our goals we must continually challenge ourselves in order to get stronger.
The overload principle states that in order to improve in whatever fitness area you are targeting, you must continuously and gradually provide your body with challenges as it will adapt. Meaning you can not do the same workout every day for several weeks and expect to see the same improvements you did the first week. Eventually your body gets used it and no longer sees it as a challenge. If you are not challenging your body, you will not improve.
Based off of your F.I.T.T. plan and S.M.A.R.T. goals, what area of your plan will you apply the overload principle too, what areas will you increase in order to see improvements? Answer it in the form below.
Workouts for the week:
You will do this workout 2-3 days this week, each day you will move up a level.
Next Level Workout
Day 1= Level 1
Day 2= Level 2
Day 3= Level 3
If level 3 is too hard, try doing 4 sets instead.
K-4
Our journey towards learning how to stay healthy continues as we will begin to learn about healthy eating and using games to stay active and healthy!
Challenge for the Week:
Healthy Eating Challenge:
Our challenge is to watch the Fruits & Vegetables video below, and 3 days this week to look for a new fruit or vegetable to eat from the colors of the rainbow !
Fitness Challenge:
2-3 days this week try one of these fun fitness games
Would You Rather?
Kid Quest
This or That
5-8
This week we continue to discuss how to create plans that help us reach our goals. We will focus on the overload principle. In order to move towards our goals we must continually challenge ourselves in order to get stronger.
The overload principle states that in order to improve in whatever fitness area you are targeting, you must continuously and gradually provide your body with challenges as it will adapt. Meaning you can not do the same workout every day for several weeks and expect to see the same improvements you did the first week. Eventually your body gets used it and no longer sees it as a challenge. If you are not challenging your body, you will not improve.
Based off of your F.I.T.T. plan and S.M.A.R.T. goals, what area of your plan will you apply the overload principle too, what areas will you increase in order to see improvements? Answer it in the form below.
Workouts for the week:
You will do this workout 2-3 days this week, each day you will move up a level.
Next Level Workout
Day 1= Level 1
Day 2= Level 2
Day 3= Level 3
If level 3 is too hard, try doing 4 sets instead.