Physical Education

TCKS Physical Education - Remote Learning – Summer Exercise and Skills Maintenance Plans

Continuing our exercise and skills development and maintenance through the summer, I would like to encourage our TCKS students to engage in a minimum of 60 minutes of physical activity each day – even if it’s not their scheduled PE week!

Take the dog for a brisk walk/run, ride your bikes, skateboard, jog, jump-rope, roller-skate/blade, climb, practice soccer, baseball, basketball, football, etc.

It’s also very important that you work on their proper physical activity forms while playing games whenever possible. Practicing proper form such as throwing a ball with “opposite foot forward,” punting, batting, volleyball serving, etc. really helps enjoy games you and activities with confidence and joy!

Please see Fitness and Form FUNdamentals website for instructions/reminders of proper forms. https://sites.google.com/site/psdpecommunityconnection/home

Please try to participate in these types of activities every day!

-Cardiovascular Endurance - Activities that get you breathing, sweating, and a little bit sore! (Running, Skipping, Biking, Aerobics videos, Dance, etc.) 20 minutes of elevated heart rate is recommended

-Muscle Strength/Muscle Endurance – Activities that take your muscles to their limit (chin-ups, pushups, squat thrusts, pushups, deep knee bends, etc.)

-Flexibility – Activities that stretch your muscles and tendons – should stretch after warmup/cardo activities (seated-stretches, standing stretches, slow lunges, diagonal toe-touches, shoulder stretches, etc.)

-Rhythmic Activities – Activities that utilize and develop your physical rhythm – (jumping jacks to music, skipping to music, jump rope, aerobics, etc.)

-Fitness and Form FUNdamentals! – Activities that help you develop your physical skills through proper practice (for example - throwing and catching moving farther from partner until missed – then move closer)

Fitness and Form FUNdamentals https://sites.google.com/site/psdpecommunityconnection/home

Our website resource “Fitness and Form FUNdamentals” to help parents help their child with the PE movement and manipulative skills at home and in life! Look up any skills mentioned on this website for written and video form instructions.

1) Students should start with a warm-up run, jog, skip, karaoke (weaving run), side slide, gallop for five minutes in a safe situation with good athletic footwear:

2) Take a drink of water, then begin our daily calisthenics routine: 20 jumping jacks, 10 pushups (slow and bend arms down to 90 degrees), 5 8-count squat thrusts, 10 diagonal toe-touches, student choice, 3 positions of seated stretches held for 10 seconds each (count in Spanish, German, French, etc.)

3) 4^th and 5^th graders should practice each of the track skills we’ve been working on softball throw with crow hop, long jump, triple jump, 4^th grade 1/2 mile run= 800 m., 5^th grade 1 mile run=1600 m, (jog/run -try not to walk) 50 m./75 m. sprint (in a straight line), etc.

4) K-3^rd graders should work on softball/baseball batting and pitching skills with a buddy.

5) All students should practice basketball dribbling and shooting skills (7’ basket for younger 10’ basket for older).

6) All students should practice volleyball underhand serve and bump skills with a buddy.

7) If you have access to tennis courts, biking, skateboarding, hiking trails, get in 40 min. of vigorous activity!

-Also, if you’d like to pair physical activity with math, reading, and spelling knowledge practice--

Academics in Action website- https://sites.google.com/site/academicsinaction/.

Our website resource that pairs academic knowledge/skills practice with physical activities (use any Fitness and Form FUNdamentals activities!)

These are brief, fun, physical activities paired with academic practice work that help students sharpen their reading (k-3), spelling (k-3rd), and math fact (3rd-5th) skills. Students play catch (see Fitness and Form FUNdamentals website) shoot hoops, bat baseballs, etc. while working on their reading sight words, spelling words, and +, -, x, and / math facts.

Please utilize these activities any time over the summer to prepare your for yourself for fun and success during the school year and in your recreation time!

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Song Section Exercise/Dance Activity (k-5^th grades)

This activity is for all grades (youngers will need assistance) and is on-going/long-term – you can make and memorize one routine and use it for your daily exercise routines or make many routines with a variety of songs for your future enjoyment!

This Song Section Exercise/Dance Activity is a fun way to combine exercise, expressive dance, song structure (intro, verse, chorus), rhythmic movement, and general music appreciation in a very creative way. You (and, hopefully, your other family members) will be designing your own exercise/dance routines to the music you love.

See the example (Better When I’m Dancing) below to get the general idea of how you can break down a song into its different sections.

If you have your parent/guardian’s permission and access to the song Better When I’m Dancing from the Peanuts Movie soundtrack you can listen, but it’s not necessary. Look at the different sections and assign one of our calisthenic exercises, stretches, or any expressive gestures or “moves” you come up with to each section. You might want to think about working in some stretches to rest between vigorous exercises, so you don’t wear yourself (and your family) out too much!

If you don’t have access to this song in this example - no problem at all - the main goal here is for you to create your own song section dance/exercise routines with any type of music you like!

Song Section Exercise/Dance Activity Instructions

1) Listen to any song you like - paying special attention to the different sections of the song. Listen to it a few times noticing and becoming familiar with the sections of the song.

2) On a big piece of paper write down the different sections of the song like we’ve done in the example below. Write big and leave plenty of room between each section.

3) Don’t worry if you’re not able to view the exact time for each section like the example below - that’s fine - just listen and anticipate the next section coming up by counting the beats, writing down the lyrics at the point of change or just practicing “feeling” the upcoming change.

4) Write down any of our familiar or new calisthenic exercises on individual note cards or strips of paper to allow you to move them around in different orders while you’re planning your routines (for example - jumping jacks, pushups, squat thrusts, diagonal toe touches, high knees, deep-knee bends, lunges, wall sits/squat holds, etc.

5) Write down any of our familiar or new stretches on individual note cards - for example – sitting stretches left and right, shoulder stretches left and right (hand behind head over shoulder grabbing elbow with other hand), standing stretches, yoga poses, etc.

6) Write down any expressive gestures you know or can come up with on individual note cards - for example – pretend to push a shopping cart and grab items of high shelves on the right -then the left in time with the music, etc.

7) Assign your exercises, stretches, and expressive gestures to a particular song section (for example – toe touches on intro, “picking apples while walking” gesture on verses, jumping jacks on choruses, standing squat hold on outro)

8) Put on the music and start practicing your routines!

Example – Better When I’m Dancing (from the Peanuts Movie soundtrack)

Intro – Count of 16

Section A – Counts of 8 x 4 (Don’t think about it …) [0:08]

Section B – Counts of 8 x 4 (Show the world …) [0:22]

Section C – Counts of 8 x 4 (Better when I’m dancing …) [0:36]

Section D – Counts of 8 x 2 (Instrumental) [0:54]

Section A – Counts of 8 x 4 (When you finally let go …) [1:02]

Section B – Counts of 8 x 4 (Show the world …) [1:16]

Section C – Counts of 8 x 4 (Better when I’m dancing …) [1:30]

Section D – Counts of 8 x 4 (Instrumental) [1:46]

Section E – Counts of 8 x 4 (Sing, oh, ey, oh …) [2:02]

Section C – Counts of 8 x 4 (Better when I’m dancing …) [2:16]

Section D – Counts of 8 x 4 (Instrumental) [2:30]

Section F - outro– Counts of 8 x 2 (I’m feel better when I’m dancing …) [2:44]

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My very best wishes to all of you!

Coach Hunt

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Week 4 Remote Learning