Gal f 3 T learn the imprtance f cardivascular exercise, t study the hamstring muscle and t practice basic martial arts kicks. 3 3 Learning Objectives After participating in 3, students will: Understand the imprtance f cardivascular exercise. Be able t crrectly exercise using a jump rpe. Be able t lcate the hamstring muscle. Be able t perfrm push-ups crrectly. Be able t perfrm ne f several types f crunches crrectly. Be able t perfrm 20 crunches. Be able t recite ne classrm rule f the Martial Arts Fitness prgram. Be able t demnstrate hw t hld a kicking shield safely. Be able t demnstrate snap and thrust kicks. Length f Class 50 Minutes A gd exercise fr the heart is t bend dwn and help anther up. Class Activities 3.1 Stretching and Warm-Up Exercises 8 minutes 3.2 Physical Exercises 8 minutes 3.3 Health Tpic/Team-Building Activity 14 minutes 3.4 Martial Arts 14 minutes 3.5 Cl-Dwn and Class Review 6 minutes Cardivascular Hamstring muscle Push-ups Snap kick Key Terms Cat stance Crane stance Crunch Thrust kick 17
Teacher Preparatin Have music ready fr cardivascular exercises. Understand cardivascular exercise. Knw hw t teach push-ups crrectly, including mdified push-ups. Get t knw the jump rpe! Knw different jump rpe techniques. Review kicks frm lessn 2. Required Materials and Equipment A jump rpe fr each student. (If yu d nt have enugh jump rpes fr each student, they can share, taking a rest between activities.) Kicking shield Optinal Materials Handuts, pictures and additinal material n hamstring muscle. Handuts n hw t use a jump rpe prperly. Handuts and materials n hw t perfrm crunches prperly. Handuts and materials n hw t perfrm push-ups prperly. Classrm etiquette handuts. Did Yu Knw? Jump rpe activity can be traced back t 1600 A.D. when the Egyptians used vines fr jumping. Tips/Suggestins Deliver a new classrm etiquette lessn each day. Set up jump rpe cmpetitins t make the cardi cmpnent f the lessn mre fun. Organizing Students in the Classrm Space Make sure yu have lts f rm when jumping rpe. Upbeat music helps with jump rping. Cnsider playing: "Jump by Van Halen Jump (fr My Lve)" by the Pinter Sisters 18
Class Activities 3.1 Stretching and Warm-Up exercises 8 minutes Begin class with a shrt perid f lw-intensity cardi exercises t warm the bdy; jumping jacks, windmills, mving arund the rm r mving in place. Intrduce the hamstring muscle and demnstrate ways t stretch it. Fllwing the hamstring stretch, lead a general stretch f the bdy t facilitate bld flw t the large muscle grups and t have students prepare their bdies fr exercising. 3.2 Physical Exercises 8 minutes Demnstrate hw t exercise the hamstring muscle. Demnstrate hw t prperly perfrm a push-up, including mdified pushups. Demnstrate hw t perfrm ne type f crunch and have students perfrm 20. Intrduce the jump rpe and demnstrate hw t use it. Include samples f jump rpe exercises. Begin talking abut cardivascular exercise. Have students practice jump rping t music. 3.3 Health Tpic/Team-Building Activity 14 minutes See attached Activity Sptlight Relays 3.4 Martial Arts 14 minutes Review cat stance Review snap and thrust kick. Have students demnstrate hw t hld a kicking shield safely and prperly. With a partner, have students practice snap and thrust kicks n a shield. Have students mve acrss the rm while kicking the shield. Begin with instructr and/r designated students hlding the shield and backing up while the student is kicking. 3.5 Cl-Dwn and Class Review 6 minutes Stretch all the majr muscle grups that yu have used during class. Review the key pints f tday s lessn: Hamstring muscle Snap and thrust kicks Cardivascular exercise/the imprtance f cardivascular health. 19
Activity Sptlight Relays 3 Purpse: Grup Size: Estimated Time: Prps/Materials: T help students raise their heart rate while learning abut cardivascular health and while having fun! As many as yu like. Participants shuld be divided int equal teams, with teams cmpeting against each ther. 10 t 15 minutes. Miscellaneus Race Prps: Ballns, bean bags, spns, dried beans, bks, medicine balls, jump rpes Obstacle Curse Prps: Orange cnes r chairs, hula hps r rpe lps laid ut in circles (t jump in), medicine balls, basket balls, jump rpes, hckey sticks, bean bags, etc. Instructins: 1. Miscellaneus Relay Races Team members run back and frth between a designated start and finish line and tag the next team member when they have finished the curse. Team members sit dwn when they are finished t help the instructr see when the race is finished. Pssible relays include: Running frwards Running backwards Running t end while jumping rpe Jumping with tw feet Hpping n ne ft Balancing a bk n the head - use 1 bk per team. Balancing a bean bag n ft - place bean bag n ft while walking Carrying a balln between the knees (Tip: Have sme spare ballns in case any f them break!) Carrying dried beans n a spn Crab walk Medicine ball carry 20
Medicine ball tss (Student tsses ball t himself r herself while cmpleting the leg f the curse). Crss the curse using a series f lunges Be creative! 2. Obstacle Curse Create an bstacle curse ut f the materials listed n the Prps/Materials list. Teams race each ther relay-style t see which team can cmplete the curse first. Belw is an example f a typical bstacle curse: Weave thrugh a set f range cnes Pick up a jump rpe and jump 10 times Tunnel under the chairs Jump int the hula hps Tss the medicine ball Drp dwn and d push-ups, dips, sit ups, etc. Tss three bean bags int a hula hp target Dribble a basketball back thrugh the pylns Use a hckey stick and take 3 shts n a gal D jumping jacks Variatins: Use different prps Divide the teams int by/girl teams. Time each student rather than cmpete as teams If yu are utside, use relays that use water (carrying the water in a cup acrss the curse, etc.) Ntes: 21