Cardio respiratory
Endurance Unit
This is a unit plan for developing cardio respiratory endurance in students attending junior high school ( 8th grade level). This unit is designed for four weeks, meeting twice a week. The main objective here is to increase the cardio respiratory endurance of these students, as well as achieving bioenergetic, circulatory, respiratory, and musculoskeletal adaptations which will in the end, educate them on healthy living through exercise and keep them fit. This is a progressive unit, and consists of eight sessions. Each session will last approximately 50 minutes. By the eighth session the objective for the unit will be achieved.
PART A: 8 lesson-plan unit
Long-term Goal(s) of the Unit:
To have the students complete the “biathlon”, which consists of a 1 mile jog, and 5 minutes of jump rope. This will be accomplished by gradually conditioning the students physically, through various activities such as relay races and sport playing.
*NOTE: The gymnasium set up is as follows: 6 basketball courts on level 1, and a track on the upper level that circles around the gymnasium. (16 laps is equivalent to approximately 1 mile)
Attendance takes approximately 5 minutes of each lesson.
Students with asthma, or other health related issues who cannot participate in these activities will need a note from either the parent/guardian or doctor. Accommodations will be certainly be made. If the teacher should observe symptoms of health related problems, they will immediately advise the parents.
1) Lesson # 1: Cardio Respiratory Endurance: Track and Field
2) Specific short-term goals for the lesson: To have the students complete the relay races and jog around the gymnasium twice by the end of the lesson.
3) Number of Students: 50 ( 20 girls, 30 boys)
4) Activities included in the warm-up: ( 3-5minutes):
Static stretches of the quadriceps, hamstrings, and calf muscles.
25 jumping jacks
Jog in place for 1 minute
30 crunches
5) Activities and Equipment used: 5 batons, 5 volleyballs, floor mats, Radio
The first Game is called “Speedball” (Approx.15 minutes).(Same a soccer game).
The gym will be divided in half and there will be 2 games going on at the same time.(This is to avoid dead time)
There will be a total of 2 red teams and 2 blue teams.
2 goalies per game on each court.
The rest of the students get to be in the middle.
When the teacher blows the whistle, the students will have to run and get a volleyball from the center bin and run towards the goal bin to drop the volleyball inside.
The goal keeper must get the balls out of dropped out and toss them back to the middle of the arena to be picked up again.(students with asthma, or who are obese and cannot participate will be the goal keepers)
This will continue for approximately 15 minutes.
There is no score keeping so the students will just keep playing until the whistle blows.
The second activity will consist of a variety of sprinting races. (Approx. 15 minutes.)
Finally, the students will be asked to jog for 10 minutes non-stop on the upper level and come back down for the “yoga Cool-down” ( 10 minutes)
6) Cool-down (5minutes): Students will be on the floor mats, with music.
Students will follow the teacher’s cues during the yoga cool down.
Students stretch the muscles that were used during the lesson.
Breathing exercises.
1) Lesson # 2: Cardio Respiratory Endurance: Soccer
2) Specific short-term goals for the lesson: To add another lap onto the previous two from lesson # 1 as well as cardio endurance sports play.
3) Number of students: 50 ( 20 girls, 30 boys)
4) Activities included in the warm-up: (5 minutes)
Static stretches of the quadriceps, hamstrings, and calf muscles.
25 jumping jacks
Jog in place for 1 minute.
30 crunches.
Arm circles (front and back)
5) Activities and equipment used: cones, yellow vests, red vests, 2 soccer balls.
The teacher will divide the students into 4 separate teams. 2 yellow teams, and 2 red teams.(20 minutes)
The gymnasium will be divided in half so there are two games going on at once. (this avoids dead time)
The students will play soccer until the 25 minute time limit is up. (Students may take a break at anytime they feel necessary for water or rest if the activity gets to intense.
Next, the students will be asked to go to the upper level to complete 15 minutes of jogging around the gymnasium. (10-15 minutes)
6) Cool-down activities: (5 minutes)
Students will cool down with a jog in place for 1 minute.
Students will stretch the muscles of the legs that were used for the day’s activities.
1) Lesson # 3: Cardio Respiratory Endurance: Sports play
2) Specific short-term goals for the lesson: Brief introduction to jumping rope and 4 laps jog around the gymnasium.
3) Number of students: 50 ( 20 girls, 30 boys)
4) Activities included in the warm-up (5 minutes)
Static stretches of the quadriceps, hamstrings, and calf muscles.
25 jumping jacks
Jog in place for 1 minute
30 crunches.
Arm circles (front and back)
5) Activities and equipment used: 5 Volleyballs, jump ropes
The First activity is to jump rope in place for 2 consecutive minutes (2 minutes).
The name of the game being played today is called “Taps” (15 minutes)
Teacher will divide the students into 5 groups of 10.
The object of the game is jump in the air, make contact with the volleyball (in the air) mimicking the “pass” in volleyball before landing back on the ground.
Each team is required to “keep it up” for at least 15 passes. (if the ball lands on the ground before 15 hits, the team must start over again)
Any player can make the “pass”
A student cannot self-pass.
First team to complete the race and sits will win.
Finally, the students will have to run 5 laps around the gymnasium on the second level and come back down for the cool down. (15-20 minutes)
6) Cool-down activities: (Approximately 5 minutes)
Students stretch the muscles that were used during the lesson.
Students will cool down with a jog in place for 1 minute.
Breathing exercises
1) Lesson # 4: Cardio Respiratory Endurance- Basic Step Aerobics
2) Specific short-term goals for the lesson: To have the students run 5 laps around the gymnasium and participate in the step aerobics section of this lesson.
3) Number of students: 50 ( 20 girls, 30 boys)
4) Activities included in warm-up: (5 minutes)
Static stretches of the quadriceps, hamstrings, and calf muscles.
25 jumping jacks
Jog in place for 1 minute
30 crunches.
Arm circles (front and back)
5) Activities and equipment used: Radio
Students will first jog the required time for the day. The reason for this is to leave as much time needed for the basic step aerobics part of this lesson. The jog will last approximately 15-20 minutes.
Students will then come back down and participate in step aerobics.
Students will follow the teacher and mimic various moves to the music.
The steps that will be introduced and executed today are: (15 minutes)
A) March and Walk
B) Box Steps
C) V-Steps
D) Lunges
E) Grapevine
Students will go through a routine with the teacher at a good pace for approximately 15 minutes.
6) Cool Down Activities: (5 minutes)
Students will follow the teacher’s cues during the yoga cool down.
Students stretch the muscles that were used during the lesson.
Breathing exercises.
1) Lesson # 5: “Jumping Rope”
2) Specific short-term goals for the lesson plan: To focus on completing 6 laps around the gymnasium as well as completing the jump rope drills.
3) Number of students: 50 ( 20 girls, 30 boys)
4) Activities included in the Warm-up: ( 5 minutes)
Static stretches of the quadriceps, hamstrings, and calf muscles.
25 jumping jacks
30 crunches
Jog in place for 1 minute.
5) Activities and equipment needed: Approximately 50 jump ropes, Floor mats.
Students will execute various stationary jump rope drills such as: (Approximately 20 minutes; 20 second breaks in between)
A) The Boxer Skip- (3 minutes)
B) Single Leg Hop-(3 minutes)
C) Single Leg-Slolam Hop- (3 minutes)
D) Double Leg Hop- (3 minutes)
E) “Hot Pepper”- (3 minutes)
F) High Knee Run- (3 minutes)
Next, the students will have to jog for 6 laps around the gymnasium.
(Approximately 15 minutes)
6) Cool-down Activities: (5 minutes)
Students will follow the teacher’s cues during the yoga cool down.
Students stretch the muscles that were used during the lesson.
Breathing exercises.
1) Lesson # 6: “Back to Basics”
2) Specific short-term goals for the lesson: Students will have to jog around the gymnasium 7 times as well as participate in the relay races for the day.
3) Number of Students: 50 ( 20 girls, 30 boys)
4) Activities Included in the Warm-Up: (5minutes)
Static stretches of the quadriceps, hamstrings, and calf muscles.
25 jumping jacks
Jog in place for 1 minute.
30 crunches
5) Activities and Equipment Needed: 5 Potato Sacs
Students will be divided into 5 groups of 10.
First student of each line will be inside the potato sac. The objective here is to hop all the way to the other side of the gymnasium, come out of the sac and sprint back to pass the sac off to the next teammate.
The students will then go to the back of the line and have a seat.
(5 minutes)
First team to have all players their players seated wins.
Next, the students will jump rope for 3- 5 minutes.
Next, the students will go to the second level and jog the required time for the day. (20-25minutes)
After the jog, the students will have to jump rope for 3 minutes straight.
6) Cool-down Activities: (5 minutes)
Students will cool down with a jog in place for 1 minute
Students will stretch the muscles of the legs that were used for the day’s activities.
Breathing Exercises.
1) Lesson # 7: Task Stations
2) Specific Short-term goals for the lesson: To complete the tasks on each station successfully.
3) Number of Students: 50 (20 girls, 30 boys)
4) Activities Included in the Warm-up: (5 minutes)
Static stretches of the quadriceps, hamstrings, and calf muscles.
25 jumping jacks
Jog in place for 1 minute.
30 crunches
5) Activities and Equipment Needed: Jump Ropes, Assessment sheets, pencils.
There will be a total of 6 task stations (2 of each to avoid dead time).
The teacher will divide the students in half.
25 students on the right side of the gymnasium (stations 1, 2 and 3), and 25 students on the left side (stations 4, 5 and 6).
Each student will be required to complete the required 3 tasks.
The first task is a10 minutes jog around the gymnasium.
The second task is to jump rope for 5 consecutive minutes without stopping.
The third and final task is to sprint back and forth for a total of 6 times along the designated line. (Approximately 40 minutes)
6) Cool-down Activities: (5 minutes)
Students stretch the muscles that were used during the lesson.
Students will cool down with a jog in place for 1 minute.
Breathing exercises
Note- The actual race will take much less time to complete as opposed to the previous lessons. This is mainly because during the previous seven lessons, we are working with “physical conditioning” as our goal. To get the body conditioned for an intense race like the biathlon, much work is needed to get to the point where a biathlon will be easier than it would have been before the unit.
1) Lesson # 8: Triathlon
2) Specific short-term goals for the lesson: To have each student complete the Triathlon
3) Number of Students: 50 (20 girls, 30 boys)
4) Activities Included in the Warm-up: (5 minutes)
Static stretches of the quadriceps, hamstrings, and calf muscles.
25 jumping jacks
Jog in place for 1 minute
30 crunches
5) Activities and Equipment Needed: 50 Jump Ropes
The teacher will partner up all the students so that there are 25 pairs.
First 25 students will run the biathlon while the other 25 will asses them during competition. This will last approximately 20 minutes.
Nest the students will switch so that the ones who assessed will have a turn to participate in the Triathlon. (approximately 20 minutes)
The students who just finished will asses the ones who have not gone yet.
Assessment will be based on completion of each event in the biathlon and will be graded as a “Pass” or “Fail”. (see assessment sheet on back of unit)
6) Cool-down Activities: (5 minutes)
Students stretch the muscles that were used during the lesson.
Students will cool down with a jog in place for 1 minute.
Breathing exercises
1 comment:
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