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WEEK 3 of 4RELAX: To become less anxious. Tode-stress.Kendra used equal breathing is a wayto help the body and mind relax.This or That: [Vimeo]In this activity you will perform a treepose if you agree with a statement thatyou hear. You will do jumping jacks ifyou disagree with the statement.The leader will call out a statementabout the things they like. For example,“Apples are my favorite fruit.” If youagree and apples are your favorite fruit,perform a tree pose. If grapes are yourfavorite fruit, perform jumping jacks.Continue calling out statements,taking turns as leader.WEEK 3 of 4FITNESS PLAN: A course of actiondesigned to reach a desired level offitness.WEEK 3 of 4EMOTION: A natural feeling thathappens because of a specific situationor in a specific environment.My fitness plan includes a variety ofphysical activities that I enjoy.Happiness is a good emotion thateveryone wants to feel.6-Minute FITT Dice: [YouTube]Complete 8, 30-second exerciseintervals that match the number rolledon the die. See FITT Dice ChallengeCards for different routines.20 Questions (100 Reps): [YouTube]Pick and exercise, physical activity, orhealthy food. The class gets 20 yes/noquestions to gain clues and guess whatthe exercise, activity, or food is.The entire class must do 5 reps of achosen exercise to earn a question. If theclass ends up asking all 20 questions,they will do a total of 100 exercise reps.When the exercise, activity, or food isguessed correctly, pick a new leader tothink of a new topic.Out & Back Wellness Walk:The object is to walk at a steady pacefor 8 minutes. Walk away from thestarting point for 4 minutes. At the 4minute mark, turn around and walkback. At the end of the time you shouldbe back at the starting point.Interval Music on Apple Music

WEEK 4 of 4PURPOSE: The reason for doingsomething.Izzi’s purpose for being active afterschool was to have fun with her friends.TEACHER / STUDENT CHOICEChoose a Warm-Up activity.Card Cardio Challenge: [Vimeo]Pull a card from a shuffled deck andthen complete the exercise thatmatches the card you pulled.Mission Possible: [Vimeo]You get 3 minutes to complete afitness mission.This or That: [Vimeo]Perform specific exercises if youagree or disagree with a statement.WEEK 4 of 4ANALYZE: To examine something inorder to gather important information.Chadwick analyzed his activity choicesas he built his fitness plan.6-Minute FITT Dice: [YouTube]Complete 8, 30-second exerciseintervals that match the number rolledon the die. See FITT Dice ChallengeCards for different routines.Out & Back Wellness Walk:The object is to walk at a steady pacefor 8 minutes. Walk away from thestarting point for 4 minutes. At the 4minute mark, turn around and walkback. At the end of the time you shouldbe back at the starting point.WEEK 4 of 4IMPROVE: To become better.Johnna created a fitness plan toimprove his muscular fitness.TEACHER / STUDENT CHOICEChoose 1 (or both) Warm-Up activity.Fitness Categories:Write 1 word per in each category thatstarts with the challenge letter given.Exercise Word Scrambler:Use letters on the Word ScramblerCard to list the names of as manyphysical activity choices as you can.20 Questions: [YouTube]The class gets 20 questions to gainclues and guess a fitness-related word.

[Fitness on the Move Week 1 Sample Script]Brain & Body Warm-UpsIt’s week 4 of physical education class and we’re going to talk about 3 really important thingsthat will helps us be the best that we can be.The first thing is Courage. Courage is a person’s ability to do what’s right, even though thatperson feels fear.Everyone has been afraid, and everyone has demonstrated courage — even if it was a smallact of courage. Starting school in a new and different way took courage. All of us were nervousand afraid of what it would be like. We knew we’d have to be cautious and work in new ways.But here we are! We’re now in week 4!Let’s celebrate how far we’ve come! We’re going to do an activity from the Rising New YorkRoad Runner’s Play Builder called Card Cardio Challenge.Purposeful PracticeThe second thing we need to talk about this week is the FITT Principle. The 4 components ofthe FITT Principle help us create personal fitness plans that focus on overall good health. Thecomponents are Frequency (how often we’re active), Intensity (how much effort we spend),Time (how long each bout of activity lasts), and Type (the kind of activity you’re doing – forexample, aerobic or muscular fitness).In the activity, 6-Minute FITT Dice Challenge, we’ll experience these components in action. Youcan do this activity 3 to 5 times per week (the frequency). Each exercise assigned to a numberon the die varies in intensity. Some activities are low to moderate in intensity and some arevigorous. The time it takes to complete this challenge is 6 minutes, and there are 3 types ofactivities (aerobic, muscular fitness, and mindfulness). The 6-Minute FITT Dice challenge isPurposeful Practice focused on teaching us about the FITT Principle.Just for Fun (and health)The final topic for today is the variety of health benefits that you get from regular physicalactivity. Being active is a great way to socialize with friends and family members. It helps usmaintain our mental and emotional health. Physical activity is also critical for keeping our bodieshealthy. It helps our immune system stay strong and works to keep our body compositionbalanced.Throughout our Lifetime Fitness lessons we’ll talk about the health benefits of the activities thatwe’re choosing. For example, there are many health benefits of walking. Walking is the perfectexercise to do with your family members and almost everyone can go on a walk.Walking is really good for both our muscles and our heart. It isn’t an exercise designed to makemuscles stronger. Instead, it’s an important exercise that helps keep our muscles toned andready for action (endurance). Taking a walk with family and friends is a perfect time to teachthem about the vocabulary words and wellness concepts that we’re learning in physicaleducation class.

BRAIN & BODY WARM-UPCOURAGE: The ability to do what’s right eventhough you feel fear.Corina showed courage on the first day of school.She came to class even though she felt nervous.Card Cardio Challenge Get a deck of cards or a card phone app. Pull a card from a shuffled deck. Then do theexercise that matches the card pulled. Finish the exercise, then pull another card.CardAce2345678910JackQueenKingExercise1 Jumping Jack2 Burpees3 SquatsTouch 4 walls5 Push-ups6 Lunges7 High-knees8 Hops (on each foot)9 Mountain climbers10 Sit-ups15-second plank15-second down dog15-second child’s pose

BRAIN & BODY WARM-UPMOTIVATION: A reason to do something. Thedesire to reach a goal.Jenna’s motivation for wearing her mask was tokeep her family healthy.Mission Possible You’ve got 3 minutes to complete thefollowing mission:- 3 Reps: Get Down, Get Up- 5 Reps: Sit Ups- 5 Reps: Chair (Couch) Sits- 5 Reps: Triceps Dips- 1 Rep: Touch 4 Walls- 10 Reps: Lunges

BRAIN & BODY WARM-UPRELAX: To become less anxious. To de-stress.Kendra used equal breathing is a way to help thebody and mind relax.This or That In this activity you will perform a tree pose ifyou agree with a statement that you hear.You will do jumping jacks if you disagree withthe statement. The leader will call out a statement about thethings they like. For example, “Apples are myfavorite fruit.” If you agree and apples areyour favorite fruit, perform a tree pose. Ifgrapes are your favorite fruit, performjumping jacks. Continue calling out statements, taking turnsas leader.

PURPOSEFUL PRACTICEFITT Principle: The foundation of personalfitness planning. It stands for Frequency,Intensity, Time, Type.Boise used the FITT principle to create hismonthly fitness plan.6-Minute FITT Dice Challenge 1 Complete the 8, 30-second exercise intervalsthat match the number rolled on the die.There are 3 TYPES of exercise on the dicelist: Aerobic, Muscular Fitness, Mindfulness.o 1 – Jumpso 2 – High-5 Breathingo 3 – Slow Climberso 4 – Squat Hold Calf Raiseso 5 – High Kneeso 6 – Equal Breathing

PURPOSEFUL PRACTICEINTENSITY: The amount of effort used whenperforming an exercise or activity.Every day, we should get a least 60 minutes ofphysical activity that is at a moderate to vigorousintensity.6-Minute FITT Dice Challenge 2 Complete the 8, 30-second exercise intervalsthat match the number rolled on the die.There are 3 TYPES of exercise on the dicelist: Aerobic, Muscular Fitness, Mindfulness.o 1 – Split Jackso 2 – High-5 Breathingo 3 – Plank Jackso 4 – Scissor Armso 5 – Seal Jackso 6 – Equal Breathing

PURPOSEFUL PRACTICEFITNESS PLAN: A course of action designed toreach a desired level of fitness.My fitness plan includes a variety of physicalactivities that I enjoy.6-Minute FITT Dice Challenge 3 Complete the 8, 30-second exercise intervalsthat match the number rolled on the die.There are 3 TYPES of exercise on the dicelist: Aerobic, Muscular Fitness, Mindfulness.o 1 – Climberso 2 – High-5 Breathingo 3 – Plank Thigh Tapso 4 – Scissor Chopso 5 – Jump Knee Tuckso 6 – Equal Breathing

PURPOSEFUL PRACTICEINTENSITY: The amount of effort used whenperforming an exercise or activity.Every day, we should get a least 60 minutes ofphysical activity that is at a moderate to vigorousintensity. Out & Back Wellness WalkThe object is to walk at a steady pace for 8minutes.On the start signal, walk away from thestarting point for a full 4 minutes.At the 4-minute mark, turn around and walkback.If you walked at a steady pace, at the end ofthe 8 minutes you will be back at the startingpoint.Can you maintain a pace that increases yourheart rate?

JUST FOR FUN (AND HEALTH)HEALTH BENEFIT: An improvement to aperson’s overall wellbeing resulting from aphysical activity or food choice.A healthy immune system is one health benefitof regular aerobic activity.FITNESS CATEGORIES GAME The object of the game is to write 1 word perin each category that starts with thechallenge letter given. You have 30 seconds to complete eachcategory. For example, if the challenge letteris T – the exercise in the Muscular Fitnesscategory could be Triceps Extension, a fruitcould be a Tangerine, and so on. As a group, do 5 jumping jacks for everycategory left on each card without a validanswer.

JUST FOR FUN (AND HEALTH)HEART HEALTH ZONE: A heart rate (BeatsPer Minute) zone from 60% to 90% of Max HR( 120 to 180 BPM). This zone provides themaximum health benefit to one’s heart.We are learning how to pace our activityintensity to stay in our heart health zone.EXERCISE WORD SCRAMBLER Use the letters on the Word Scrambler Cardto create and list the names of as manyphysical activity choices as you can. If you list an exercise that we can do in ourpersonal space, we’ll complete that exercisefor 15 seconds. If more than 1 person hasthe same exercise on their list, we’llcomplete 30 seconds. Score a point for each valid name and abonus point if you name an exercise thatappears on another list.

JUST FOR FUN (AND HEALTH)EMOTION: A natural feeling that happensbecause of a specific situation or in a specificenvironment.Happiness is a good emotion that everyonewants to feel.20 Questions (100 Reps) Pick and exercise, physical activity, orhealthy food. The class gets 20 yes/noquestions to gain clues and guess what theexercise, activity, or food is. The entire class must do 5 reps of a chosenexercise to earn a question. If the class endsup asking all 20 questions, they will do a totalof 100 exercise reps. When the exercise, activity, or food isguessed correctly, pick a new leader to thinkof a new topic.

DRAW A CARD AND COMPLETE A CHALLENGE.CardAce2345678910JackQueenKingExercise1 Jumping Jack2 Burpees3 SquatsTouch 4 walls5 Push-ups6 Lunges7 High-knees8 Hops (on each foot)9 Mountain climbers10 Sit-ups15-second plank15-second down dog15-second child’s pose

CREATE CARDIO CHALLENGES FOR EACH CARD IN THE DECK.NEXT — DRAW A CARD AND COMPLETE A 34567891015-second15-second15-secondAnswer this question Cardio is the TYPE of activity. What are the health benefits of cardio activities?

Complete 8 intervals in 6 minutes with30 seconds of exercise and 15 seconds of rest.Roll the die. Then, complete the 30-second exerciseinterval that matches the number rolled on the die.There are 3 TYPES of exercises the challenge list:Aerobic, Muscular Fitness, Mindfulness.CHALLENGE CHART 11 – Jumps (Aerobic / Vigorous Intensity)2 – High-5 Breathing (Mindfulness / Low Intensity)3 – Slow Climbers (Muscular Fitness / Vigorous Intensity)4 – Squat Hold Calf Raises (Muscular Fitness / Moderate Intensity)5 – High Knees (Aerobic / Vigorous Intensity)6 – Equal Breathing (Mindfulness / Low Intensity)SELF-TALK DISCUSSIONThink about this The FITT Principle stands for Frequency, Intensity, Time and Type.Choose 1 of the 4 components and think about how it relates to goodhealth and disease prevention. Be ready to discuss.

Complete 8 intervals in 6 minutes with30 seconds of exercise and 15 seconds of rest.Roll the die. Then, complete the 30-second exerciseinterval that matches the number rolled on the die.There are 3 TYPES of exercises the challenge list:Aerobic, Muscular Fitness, Mindfulness.CHALLENGE CHART 21 – Split Jacks (Aerobic / Vigorous Intensity)2 – High-5 Breathing (Mindfulness / Low Intensity)3 – Plank Jacks (Muscular Fitness / Vigorous Intensity)4 – Scissor Arms (Muscular Fitness / Moderate Intensity)5 – Seal Jacks (Aerobic / Vigorous Intensity)6 – Equal Breathing (Mindfulness / Low Intensity)SELF-TALK DISCUSSIONThink about this Heart Rate allows us to measure exercise intensity. The more intensean activity is, the faster our heart will beat. Why does your heart beatfaster during physical activity? How does moderate to vigorous exercisehelp our hearts stay healthy? Be ready to discuss.

Complete 8 intervals in 6 minutes with30 seconds of exercise and 15 seconds of rest.Roll the die. Then, complete the 30-second exerciseinterval that matches the number rolled on the die.There are 3 TYPES of exercises the challenge list:Aerobic, Muscular Fitness, Mindfulness.CHALLENGE CHART 31 – Climbers (Aerobic / Vigorous Intensity)2 – High-5 Breathing (Mindfulness / Low Intensity)3 – Plank Thigh Taps (Muscular Fitness / Vigorous Intensity)4 – Scissor Chops (Muscular Fitness / Moderate Intensity)5 – Jump Knee Tucks (Aerobic / Vigorous Intensity)6 – Equal Breathing (Mindfulness / Low Intensity)SELF-TALK DISCUSSIONThink about this Every day we are striving to get 60 minutes of moderate to vigorousactivity. But we don’t have to get all 60 minutes at one time. It’s okay toget 5, 15, or 30-minute chunks of activities. Movement breaks are agreat way to build activity into your day. When can you schedule amovement break into your day? What activities can you use to help giveyour mind and body a boost? Be ready to discuss.

Create Your OwnName:Create a routine that includes8 activity intervals in 6 minutes with30 seconds of exercise and 15 seconds of rest.Roll the die. Then, complete the 30-second exerciseinterval that matches the number rolled on the die.Include 3 TYPES of exercises on your challenge list:Aerobic, Muscular Fitness, Mindfulness.CYO CHALLENGE CHART1–2–3–4–5–6–(Aerobic / Vigorous Intensity)(Mindfulness / Low Intensity)(Muscular Fitness / Vigorous Intensity)(Muscular Fitness / Moderate Intensity)(Aerobic / Vigorous Intensity)(Mindfulness / Low Intensity)SELF-TALK DISCUSSIONWrite your own self-talk discussion question and then write your answer

Official Game CardName:You have 30 seconds to write 1 word per category that startswith the challenge letter given to you by the activity leader.The challenge letter is:CategoryYour AnswerA physical activity / exercise A fruit or vegetable A healthy snack A famous person A famous place Title of a book Score BoardGive yourself 5 points for each correct answer.Subtract your score from 30.The difference is the number of jumping jacks that you add to the group total.The group total is the number of jumping jacks everyone in your group will perform.305 points per correct answer: —Add to group total:

Name:You’ve got 3 minutes to complete the following mission.If you’re done before the time is up, perform High-5 Mindful Breathing.# of Reps Exercise3555110Get Down, Get UpSit UpsChair (couch) SitsTriceps DipsTouch 4 WallsLungesINTENSITY QUESTIONSHow can you make this mission more intense?How can you make this mission less intense?

CREATE YOUR OWN MISSIONName:Create a mission that takes 3 minutes to complete.If done before the time is up, perform High-5 Mindful Breathing.# of Reps ExerciseFITT QUESTIONSWrite a question to be answered after the 3-minute mission is over.

How many words can you make?Name:Use the letters in the chart below to spell the names of exercises andphysical activities. Score a point for each exercise. If you list an exercisewe can do in personal space, we’ll complete that activity for 15 seconds.Score 1 bonus point for physical education academic language words.Note: You can use a letter more than once in the same word.FEUCJGLMTORQNYKWrite your words below.APSIB

Heart Rate Zone ChartPERFORMANCEHEARTHEALTHACTIVEHR Zone BPMBenefitsPerceivedExertionRecommendedFor90 to 100%180 – 200Maxperformance &speedExhausting forbreathing andmusclesThose trainingfor specificvigorousperformances70 to 90%140 – 180Aerobic fitness& performancecapacitySome musclefatigue, heavybreathing,sweatingEveryone:Moderatelylong activity60 to 70%120 – 140Basicendurance andfat burningLight muscleexertion, easybreathing, lightsweatingEveryone:Longer, morefrequentactivity50 to 60%100 – 120Overall health,warm-up, andcool-downEasy forbreathing andmusclesEveryone:Active warm-up& recoveryIn your own words, list the health benefits of the heart health zone and describe whythose benefits are important to you and the people you care about.

My Daily Wellness PlanName:Use this page to create the ideal daily wellness plan. That means, if your day were to goperfectly on schedule you would follow this plan to get 60 minutes of physical activity. Youwould also eat nutritious whole foods at every meal and for snacks. We know that most daysdon’t go perfectly on schedule. However, this plan can be a guide to help you focus onbuilding a physically active lifestyle.Daily PlannerTime of DayEarly MorningActivity NameActivity TimeHealth BenefitMid-MorningLate MorningEarly AfternoonMid-AfternoonLate AfternoonEveningMealBreakfastNutritious FoodsSnackLunchSnackDinnerSnackIt’s important to drink plenty of water. Write 1-3 sentences about how you will plan todrink a healthful amount of water and avoid sugary beverages.

At Home Choice BoardHang this choice board near your safe physical activity space.Choose an activity, get active, an

Lifetime Fitness is the second physical education learning module of the school year. It is important because it will teach us: How to analyze the health benefits of my physical activity choices mindful breathing techniques that we can use whenever we feel tense how to pace my physical