PHYSICAL EDUCATION UNIT STUDY The following items are included in the unit study package and must be returned to HCOS: 1. Parent's Guide 2. Get Strong 101 DVD 3. Long Skipping rope 4. 2 Strength Training Bands 5. The Ultimate 6. 16 Activity Cards Materials required: Internet access DVD Player Space to move around and play (preferably outside) The Goal of this Kit is to provide ideas and activities that you can use in your home to get your family on the path to improving fitness everyday for one month. Each day's PE lesson will take approximately 30 minutes, and will follow roughly the same format each day: 1. Opening thoughts 2. Warm up Game 3. Strength Training instructions/ Workout 4. Cool down game.
Week 1 Day 1~ 1. Read this week's verse together: Proverbs 4:23 New King James Version (NKJV) 23 Keep your heart with all diligence, For out of it spring the issues of life. The spiritual heart and the physical heart have many similarities. This proverb points out that the heart is to be guarded and protected, because out of it flow the very issues of the human life. We know that the physical heart is similar in that its job is to pump the lifegiving blood to all the cells in the body. Discuss this parallel and the importance of maintaining a healthy spiritual and physical heart. 2. Play Warm up game: Funny Face Tag pg.155 The Ultimate 3. Do "Quickness, Foot Tap" Exercises on the Get Strong 101 DVD 4. Do Sample Workouts 5:00 minute Small Space on the Get Strong 101 DVD 5.Watch You Tube video on taking a pulse http://www.youtube.com/watch?v=8gbvahcypzi After watching video, practice taking pulse and record resting heart rate 6. Play Funny Face Tag (or another game of interest) and then practice taking pulse to record active heart rate. Extension Activity: Create a Calendar for the next four weeks, on which to record the days activities, Calendar templates can be found on Enchanted Learning website. Day 2~ 1. Discuss yesterday's lesson, how it felt to experience the difference between resting and active heart rate. Pray together that God will help you to realize the importance of maintaining optimal health. 2. Play Warm up game: Gotcha pg. 155 The Ultimate Homeschool
--you will need one beanbag (or Beanie Baby sized stuffy) for each player -- 3. Watch "Upper Body, Push Up" Exercises on the Get Strong 101 DVD, and do 3 sets of 10 push ups at your chosen level 4. Do Sample Workouts 10:00 min Small Space on the Get Strong 101 DVD 5. Play One on One Kickball pg. 128 The Ultimate Homeschool Day 3~ 1.Discuss any thoughts that you have about the month of fitness, what changes you want to see in your Fitness, Strength, Stress levels etc. 2. Play Warm up game: Bear Tag pg. 169 The Ultimate Homeschool 3.Watch "Lower Body, Lunge" Exercises on the Get Strong 101 DVD, and do 10 repetitions of each of the 4 varieties of lunges 4.Do Sample Workouts15:00 min Small Space on the Get Strong 101 DVD 5. Play another round of Bear Tag if time allows Day 4~ 1. Review the verse for this week, and discuss how the children may be feeling after 3 days of learning new exercises- why is it important to have a happy heart (both physical and spiritual heart) 2. Play Warm up game: Target Soccer pg. 64 The Ultimate 3. Watch "Core, Hold" Exercises on the Get Strong 101 DVD, and practice doing each of the moves 4. Do your choice of sample workout from the Get Strong 101 DVDchoose length based on how kids are feeling today. 5. Play your choice of any of the games introduced this week.
6. Watch BrainPop movie about the Hearthttp://www.brainpop.com/health/bodysystems/heart Day 5~ -Today is FITNESS TEST DAY! Allow time to read through the instructions and get set up. *Detailed directions are in the student pages* 1.Discuss how everyone has been feeling doing the exercises and playing the games this week, congratulate successes and encourage challenges that your children have been experiencing. Tracking our progress is a very important part of staying motivated in our exercise programs, so today you will be doing a series of activities that will measure your child's: Flexibility-- Sit and Reach Balance-- Stork Stand Power-- Vertical Jump Muscular Strength-- Basketball Throw Muscular Endurance-- Partial Curl Up Agility-- T-Drill Speed-- 30m Sprint Stamina-- 800m Run -Throughout the exercises, be sure to discourage any comparison between participants. The purpose of the "testing" is to give each person a concrete sample of what they were capable of doing in the first week of this program, and to see the improvement in the final week. Week 2 Day 1~ 1. Read this week's verse together: Romans 12:4-6 New King James Version (NKJV) 4 For as we have many members in one body, but all the members do not have the same function, 5 so we, being many, are one body
in Christ, and individually members of one another. 6 Having then gifts differing according to the grace that is given to us, let us use them: if prophecy, let us prophesy in proportion to our faith; Often we think of our biceps as being the best way to "show off" our big muscles, but it is important to value all of the different muscles in the body because if we work just one group of muscles at the expense of others, we will be unbalanced and out of proportion. This scripture shows uses an example of the body to help us think about other people in the church (and other people in our family) and how each one of us is important, with unique strengths and a special job to do. 2. Play Warm up game: Clean up Your Trash: pg.165 The Ultimate 3. Watch "Total Body" Exercises on the Get Strong 101 DVD and do 10 repetitions of your choice of 2 exercises 4. Do the 10:00 min Small Space workout 5. Play One on One Kickball: pg. 128 The Ultimate Homeschool - Day 2~ 1.Discuss any differences that anyone may be feeling about the exercises now that you are getting used to the format of the lessons, the Workout DVD etc. Emphasize the importance of working together to keep one another motivated 2. Play Warm up game: Long Rope Jumping pg. 176 The Ultimate * jumping with a long skipping rope is much easier than an individual rope for the younger children in your family. 3. Watch "Upper Body, Pull In" Exercises on the Get Strong 101 DVD and complete 10 repetitions of each of the different exercises
4. Do the 15:00 min Small Space workout on the Get Strong 101 DVD 5.Play Bear Tag pg. 169 The Ultimate Homeschool Physical Education Game Book Day 3~ 1. Discuss the difference between what it feels like when the family is working together versus what it feels like when everyone is doing their own thing or wanting their own way. Relate this back to the verse for this week and how important it is for us to value one another's contributions to the team. Think together about the different parts of the body, and how they are all getting stronger through your exercising together daily. 2. Have one child choose their favorite game from those introduced so far, or one they would like to try from The Ultimate 3. Watch "Lower Body, Squats" on the Get Strong 101 DVD and do 10 repetitions of each exercise. 4. Do the 5:00 min Big Space workout on the Get Strong 101 DVD if space allows 5. Watch "Stretching" on the Get Strong 101 DVD and do some of the stretches with the video Day 4~ 1. Spend some time today praying together about your physical fitness goals, and how God is being honored by your family's current focus on becoming more healthy servants of Him. 2. Have a different child choose their favorite game from those introduced so far, or one they would like to try from The Ultimate. 3. Watch "Core, Trunk" Exercises from the Get Strong 101 DVD and
complete 10 repetitions of each exercise. 4. Work together to create a new 10:00 min workout, using the previous workouts and exercises you have learned as a guide. 5. Record the new 10:00 min workout on a poster to be used when the kit has to be returned 6. Play some skipping games if time allows Day 5~ 1. Discuss the Fitness Test from last week, reminding children about the importance of having a starting point to build on. 2. Play Warm up Game: Ultimate pg. 160 The Ultimate Homeschool 3. Choose 4 Activities from the Fitness Test to "practice" today 4. Spend some time exploring the many resources and articles on the website http://www.actnowbc.ca Week 3 Day 1~ 1. Read this week's verse together: 1 Corinthians 6:19 New King James Version (NKJV) 19 Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? This passage is speaking about the body in the context of being pure and using our bodies in a way that honors the Holy Spirit within us. It is an amazing truth that of all the Temples God could
have chosen for the dwelling place of the Holy Spirit, he chose us. Also, while He could have just given us a spirit, God chose to house our spirit in a physical body. We only get one body in this life to carry around not only our spirit, but also God s Holy Spirit- That s a remarkable thought! We aim to keep our bodies fit not so that we can feel good about ourselves in a vain way, but rather because they are temples of God s Holy Spirit here on earth and should be treated with the honor that such a an important role deserves 2. Play Warm Up Game: Bean Bag Fitness Challenges pg. 162-163 The Ultimate 3. Watch "Agility, Stand Up" Exercises on the Get Strong 101 DVD and do 4 repetitions of each exercise 4. Do the 15 min. Small Space Workout on the Get Strong 101 DVD 5. Do the 10 stretches in the "Stretching" segment of the Get Strong 101 DVD 6. Watch the BrainPop movie http://www.brainpop.com/health/personalhealth/fitness and do associated activities if interested Day 2~ 1. 1. Discuss the feelings of the family about this fitness program now that you have been doing it together for a couple of weeks, is it getting easier? Are we enjoying playing new games together? 2. Is PE something that we are looking forward to in our homeschool days? Pray together about any challenges that you may be having, and brainstorm things that may improve your experiences. 3. Play Warm Up Game: Bridge Tag pg. 154 The Ultimate 4. Watch "Total Body on the Get Strong 101 DVD and do 10 repetitions of each of the 4 exercises
5. Do the 15 min. Big Space Workout on the Get Strong 101 DVD if space allows 6. Play some skipping games Day 3~ 1. Review the verse for this week together, and then read back over the verses from the last 2 weeks, discussing how the scriptures speak about the same concepts 2. Play Warm Up Game: Sunday pg. 145 The Ultimate Homeschool 3.Watch "Bands" segment of the Get Strong 101 DVD, and choose 4 exercises to do 10 repetitions of. 4. Do the 10 min. Big Space Workout if space allows 5. Extension activity : Create your own Food Guide on the website http://www.hc-sc.gc.ca/fn-an Day 4~ 1. Discuss the food guide activity from yesterday, thinking about the family's favorite foods. Daniel refused the kings rich food because he wanted to be a strong and pure as possible. How can you as a family make better decisions regarding food and fuelling the amazing bodies God has given you? 2. Play Warm Up Game: Bean Bag Foot Tag, pg. 164 The Ultimate 3. Watch "Lower Body, Standing" on the Get Strong 101 DVD and do 10 repetitions of each of the 4 exercises 4. Create a new 15 min. Small Space Workout, using the previous workouts and exercises you have learned as a guide. 5. Record the new 15:00 min. workout on a poster to be used when the kit has to be returned. 6. Play some skipping games if time allows
Day 5~ 1. Recall together which Fitness Test activities you practiced last week, and get ready to do the other 4 that remain to be practiced before running the whole test through again next week. Pray for strength and motivation. 2. Play Warm Up Game: Soccer Horse pg.69 The Ultimate 3. Practice the 4 Activities from the Fitness Test that were not practiced last week. 4. View optional video about nutrition and obesity- "Weight of the World" at http://www.nfb.ca/film/weight_of_the_world/ note~ reference is made to evolution of man in the opening scene. Week 4- Day 1~ 1. Read this week's verse together: 1 Peter 4:10-11 New King James Version (NKJV) 10 As each one has received a gift, minister it to one another, as good stewards of the manifold grace of God. 11 If anyone speaks, let him speak as the oracles of God. If anyone ministers, let him do it as with the ability which God supplies, that in all things God may be glorified through Jesus Christ, to whom belong the glory and the dominion forever and ever. Amen. As we discussed last week, God chose to house our spirit in a physical body. He gave each of us a unique body with its own special shape and beauty. It is our job to be a good steward of the wonderful gift God has given us of a healthy body that can do exercise and become stronger. When we have a body that is strong and well, we are better equipped to serve and love others as God has called us to do. It is up to us to develop this gift!
2. Play Warm Up Game: Steal the Bacon pg. 68 The Ultimate 3. Watch "Speed, Movement" on the Get Strong 101 DVD and work through each of the exercises 4. Choose from either the 10:00 min Small Space, Big Space, or the workout you created 5. Have one child choose a favorite game to play Day 2~ 1. Discuss the differences that the family is feeling having been active every day for nearly a month. Is the atmosphere in your home lighter? More happy? Are you working together more harmoniously? 2. Play Warm Up Game: Skipping games pg. 176 The Ultimate 3. Watch "Upper Body, Push Up" on the Get Strong 101 DVD and do 3 sets of 10 pushups at your chosen level- note improvement! 4. Choose from either the 15:00 min Small Space, Big Space, or the workout you created 5. Have a different child choose a favorite game to play Day 3~ 1. Review the verse for this week, and discuss any more thoughts that the family may have regarding this scripture 2. Play Warm Up Game: Pickle, pg. 80 The Ultimate Homeschool 3. Watch Lower Body, Lunge/ Squat" on the Get Strong 101 DVD and choose 2 lunges and 2 squats, completing 3 sets of 10 repetitions of each of the 4 chosen exercises 4. Review the stretching segment and then work together to create a poster of your own stretching sequence to be used when the kit is returned. 5. Play the family's favorite game together
Day 4~ 1. Discuss together what your next challenge is going to be when this fitness program is returned to the library? What did we like, what would we change? 2. Play Warm Up Game: Keep it Up pg. 94 The Ultimate Homeschool 3. Watch "Core, Hold/Trunk" on the Get Strong 101 DVD and choose 3 hold and 2 trunk exercises, completing 3 sets of 10 repetitions of each of the chosen exercises. 4. Do both the 5:00 Small Space and the 5:00 Big Space workouts today 5. Play a new game of your choice, or make up a new game. Day 5~ -Today is FITNESS TEST DAY! Allow time to read through the instructions and get set up. This is exactly the same test that you did in the first week of the Fitness Program, and now it is time to see how all this Daily Physical activity and strength training has paid off! Follow the instructions on the Sheets provided, and make sure to record the differences in your overall physical fitness from the first week until now! Flexibility-- Sit and Reach Balance-- Stork Stand Power-- Vertical Jump Muscular Strength-- Basketball Throw Muscular Endurance-- Partial Curl Up Agility-- T-Drill Speed-- 30m Sprint Stamina-- 800m Run -Throughout the exercises, be sure to discourage any comparison between participants.
Provincial Learning Outcomes by Grade Level Grade 4 describe physical responses that take place in the body during physical activity (e.g., increased heart rate, breathing becomes more rapid, muscles feel tired) describe the importance of food, water, and sleep as fuel for physical activity describe the personal benefits of regular participation in physical activity (e.g., it makes bones stronger, it increases overall heath, it's a way to make new friends) identify physical abilities they would like to develop participate daily (e.g., five times a week) in moderate to vigorous physical activities demonstrate proper technique for performing specific movement of objects (e.g. one-handed throw underhand, two-handed catch with and without trapping against body, striking an object, dribbling) move through general space, incorporating directional changes demonstrate respect for others during physical activity (e.g., respecting varying ability levels, taking turns, giving encouragement demonstrate safe behaviours when participating in group/family physical activity (e.g. listening to and following directions, staying within activity boundaries, engaging in appropriate warm up activities, ensuring the activity space is free of obstacles) Grade 5 describe the personal physical and emotional health benefits of regular participation in physical activity (e.g., increased confidence, increased overall energy, a fun way to meet new friends) explain the relationship between nutrition and physical activity participate daily (e.g., five times a week) in a variety of moderate to vigorous physical activities that develop muscular strength and endurance, cardiovascular endurance, and/or flexibility set a personal goal for physical activity demonstrate ability to receive (e.g., catch) an object while adjusting to varying speeds and different levels demonstrate ability to send an object (e.g., kick, strike, throw) at varying distances in predictable settings demonstrate preparation (ready position), movement, and followthrough phases of a selected activity
move "on the spot" and from place to place, with and without objects to create sequences of movement in a chosen category (i.e. playing sports or active games, dance, fitness, etc) demonstrate leadership in physical activity (e.g. assisting, being a good example, following rules, etc.) demonstrate fair play in physical activity demonstrate safe use of sports, dance, or fitness equipment and facilities to avoid putting self and others at risk describe the importance of warm up and cool down routines for specific activities (e.g., safety, efficiency, focus) Grade 6 explain the importance of nutritional considerations for physical activity learn to monitor their own heart rate while participating in physical activity (e.g., manual or electronic heart rate monitoring) participate daily (e.g., five times a week) in a variety of moderate to vigorous physical activities that develop muscular strength and endurance, cardiovascular endurance, and/or flexibility relate personal physical and emotional health benefits to regular participation in physical activity (e.g., energy, endurance, stress management, fresh air and sunshine when activities are done outside) relate the development of muscular strength and endurance, cardiovascular endurance, and flexibility to participation in specific physical activities (which exercises develop which component?) set personal goals for attaining and maintaining a physically active lifestyle apply a combination of learned skills to create original sequences, drills, challenges, or games (e.g. in individual or team sports, dance, and/or fitness routines) demonstrate the proper technique to send and receive an object with or without an implement in predictable settings (e.g., soccer, tennis, basketball, road or ice hockey, badminton, Frisbee, bocce, croquet, golf) practice learned movement skills - from place to place, on the spot, and with objects - in order to improve (dance, fitness, team and/or individual sports) demonstrate leadership in respecting individual differences and abilities during physical activity (patience and assistance with younger siblings or weaker players) demonstrate safe procedures for specific physical activities (e.g. wearing proper clothing for the activity, safe use of equipment and
facilities, participating in warm ups and cool downs appropriate to the activity) model fair play when participating in physical activity Grade 7 analyse the relationship between personal nutrition choices and participation in physical activity design a plan for achieving physical activity goals participate daily (e.g., five times a week) in a variety of moderate to vigorous physical activities that support their personal physical activity goals relate how regular participation in a variety of types of physical activities affects their quality of life (e.g. stress reduction, prevents the onset of certain diseases, increased overall physical and emotional health) apply learned movement skills in new and unfamiliar sports, physical games, and/or fitness activities demonstrate improved ability in learned movement skills - from place to place, on the spot, and with objects (e.g. dance, fitness, team or individual sports) demonstrate proper technique to send and receive objects with improved accuracy, distance, and control in individual or team sports ((e.g., soccer, tennis, basketball, road or ice hockey, badminton, Frisbee, bocce, croquet, golf) apply safe procedures for specific physical activities model fair play in all aspects of physical activity model leadership in creating a positive climate for physical activity (e.g., helping siblings and/or teammates, organizing, leading an activity, active listening to instructions)