Embedded Files
Physical Education
While we are at home, we will be focusing on our individual physical fitness. The fun part of fitness at home is that you can get creative and modify all activities as needed, in the comfort of your own home.
Things to Remember:
Our goal is to have our heart rates within our target heart rate zones, and try to keep them there for at least 20 minutes continuously, in order to gain a healthier and stronger heart. To know your heart rate, find your pulse (using your index and middle finger), count the beats for 6 seconds, then add a 0 to that number. This will give you your heart rate in beats per minute. (Your heart rate card from the gym is posted under the “resource” tab at the top, if you need to remind yourself)
Taking time to warm up and cool down properly reduces the chance of injury and safely gets our bodies ready for exercising.
All activities can be modified to fit your needs!
Safety First! Exercise safely, try to exercise in an open area away from furniture or anything you might bump into. On nice days, take the activity outside (family approval needed)
Feel free to have your family join, for some interactive family fitness! Or play some music and try to exercise to the beat.
Lesson Directions:
Lesson Directions:
Take part in physical activity 2-3x per week
Take part in physical activity 2-3x per week
Start each day with a warm up, select a main activity and finish with a cool down
If you scroll down the page, it is separated by "warm up", "main activities" and "cool down" titles. You can click on each of those 3 title bars for additional information about them. Below each, are examples of activities you can pick from.
We will add new activities weekly
However, feel free to repeat any activities that you really enjoy, there is no limit to how many times you can do the same activity
Modify any part of the activity as needed
You can also add your own main activity (it does not have to be from the lists provided)
Log your work - using our NEW google forms
( * UPDATE *- We have a NEW form to log your weekly activity, in hopes that it makes the process easier to fill out and submit. After the first time you submit it, you will need to click "submit another response moving forward". You can still email us your old logs, if you have not done so already.
Warm Ups/ Dynamic Stretches
Warm Ups/ Dynamic Stretches
Dynamic exercises = controlled movement. These are incredibly important to gradually and carefully bring the body from a resting state to an active state. By warming up using controlled movements, which mimic those we will use during our main activity, it helps to increase blood flow and oxygen to the essential fitness related parts of the body (muscles, joints, connective tissues, etc). Dynamic exercises wake up our minds and muscles, increasing performance and reducing the chance of injury. Make sure not to skip the warm up!
Below you will find various dynamic stretches and dynamic activities which you can use to help you warm up before your main activity.
Cat/Cow Core Stretch
Leg Swings
Lateral (Side) Bends
Anterior (Front) Arm Swings
Front Lunges
Standing Push-up
Skater Jumps
Jumping Jacks
Squats
High Knees
Burpee w/ Push-Up
Butt Kicks
Main Activities
Main Activities
Activities selected are very easy to modify:
Modifications can be used to fit your space and supply needs. Please briefly summarize what changes you made to the activities on your sheet of paper. For instance, if you do not have dice but you have a sand timer from a board game, you can use that to time your exercise instead of using the dice to determine repetitions.
Main activities should be anywhere from 30-40 minutes & can be broken up into separate 10 minute blocks if needed.
Do not forget that in addition to Physical Education, children should try to be active for a minimum of 60 minutes every day.
Remember to create a log with date, activity & parent signature to turn into your PE teacher when you return to school.
Last Flipgrid Assignment of the Year!
Last Flipgrid Assignment of the Year!
We wanted to do something a bit different this week, than the previous challenges. This is your time to "show us or tell us" what you have been up to during this time at home. What have you been doing for fun? How have you been staying physically active? Have you created any fun games, practiced your favorite sport or dance? Maybe, you have been doing a lot of exercise on your own. Show us by recording yourself involved in the activity or you can simply tell us. Feel free to edit your video & add new video clips onto it, showing different activities.
SInce this is the last assingment for the year, you're welcome to include a general message to your peers in your video, as a kick start to summer vacation!
It's Your Turn to be Coach!
It's Your Turn to be Coach!
The tables have turned and now it is YOUR turn to play coach! This week, you will be showing off your creative side and coming up with your own Minute to Win Themed Challenge. Try to think of something that will be fun and get our heart rates up. Keep in mind that not everyone has the same items at home, so try to think of a game that we can interchange any equipment needed. Post your game on the PE flipgrid page. You have about 1 minute to teach us and then 1 minute to demonstrate, playing your game. After you have posted your new challenge, we would love to see you try out 2 other people's games too. If you would like to try more than 2 or...everyone's games, go for it!
Keep in mind we are not giving feedback on other people's games, we are just being good sports and having fun playing them :)
Check out the PE flipgrid to see the exact rules and details.
Plank Stack.mp4Minute 2 Win it: Plank Stack Challenge
Minute 2 Win it: Plank Stack Challenge
We have a brand NEW Minute 2 Win It Challenge! You can keep those sock balls in your drawers this week, it is now time to grab some items from the bathroom closet. Yes, that is right, we are going to be using some good old fashion Toilet Paper Rolls! Take good care of them, as I am sure your parents searched high and low for them during the last few months :)
Coach Iacovelli's Minute 2 Win It Challenge
Coach Iacovelli's Minute 2 Win It Challenge
Go Check out the PE FLIPGRID to see our brand new Unit: Minute to win it! We will be focusing on 1 minute challenges over the next few weeks. These challenges will be quick-fun bursts of fitness & games combined into a fun family friendly competition. Let's see if you can beat my score!
Minute 2 Win It Unit: Sock Shot
Minute 2 Win It Unit: Sock Shot
Go Check out the PE FLIPGRID to see our brand new Unit: Minute to win it! We will be focusing on 1 minute challenges over the next few weeks. These challenges will be quick-fun bursts of fitness & games combined into a fun family friendly competition. Let's see if you can beat my score!
3-5 ELEMENTARY PE - Home/Online Learning.webm"Pick Your Path" Cardio Bootcamp
"Pick Your Path" Cardio Bootcamp
Start at 50 jumping jacks, once completed, follow an arrow to a new fitness destination to complete. Continue the pattern until your exercise session has ended once you have completed the 2 min cardio (at the bottom)
Exercise Demonstrations.webmDemonstrates & explains each exercise on the white board
Flipgrid Plank Challenge
Flipgrid Plank Challenge
You've been challenged to participate in the F.E. Bellows Plank Challenge!! Record yourself doing one of the two planks explained in the video. See if you can hold the plank for 30 seconds and if you can't, just hold it for as long as you can!!!
PLEASE WATCH THIS VIDEO on the Grid FIRST!!!!
HeartRates.mp4Pulse & Heart Rate Activity
Pulse & Heart Rate Activity
Last week we added 6 different TABATA workout links for you. This week, we would like you to pick 1 of those Tabata workouts to use for this Pulse Activity Worksheet
Directions:
Watch the two videos below for review on pulse and heart rate & the explanation of the worksheet
Take a peek at the Pulse Activity Worksheet (google forms document) before exercising, so you understand what you need to do.
Complete the Tabata workout you selected (see below on this page for those links)
Click the white link labeled "Pulse Activity Worksheet" below to submit your work
This video will review:
Target Heart Rates, How to find your pulse, and how to use your heart rate to gage/modify your workout.
You will only need to find your pulse, if you do not have technology at home that will show you your heart rate. Smart devices such as Apple Watches, some cell phones, fitbits, and other fitness trackers, will show you heart rate digitally, making it nice and easy for you.
Pulse Activity Form DirectionsPulse Activity Worksheet Explanation
Pulse Activity Worksheet Explanation
After you watch the video explaining the worksheet, Click on the "pulse activity worksheet button" , it will bring you to Google Forms to submit your work.
Tabata Workouts.mp4Tabata Workouts
Tabata Workouts
Tabata has become a popular form of high intensity interval training, also known as HIIT training; which follows a 2:1 work to rest ratio. In these workouts, you will be exercising at a max intensity (your best effort), for 20 seconds, followed by a short 10 seconds of rest/recovery. You probably will not feel "rested" at the end of the 10 seconds. However, that is the point of tabata, to continue to challenge yourself and keep exercising at a higher heart rate. This will get your heart used to working at a harder threshold. There are a handful of tabata style workouts listed here on the left for you to try. Try at least one of them and make sure to log it on your workout sheet for the week.
Tabata has become a popular form of high intensity interval training, also known as HIIT training; which follows a 2:1 work to rest ratio. In these workouts, you will be exercising at a max intensity (your best effort), for 20 seconds, followed by a short 10 seconds of rest/recovery. You probably will not feel "rested" at the end of the 10 seconds. However, that is the point of tabata, to continue to challenge yourself and keep exercising at a higher heart rate. This will get your heart used to working at a harder threshold. There are a handful of tabata style workouts listed here on the left for you to try. Try at least one of them and make sure to log it on your workout sheet for the week.
Youtube links:
Old Town Road- https://www.youtube.com/watch?v=YWgH4HSNnLY&t=2sAvengers-
https://www.youtube.com/watch?v=jyWyBern6q4&t=16sAvengers-
Starwars
https://www.youtube.com/watch?v=OHOTNEtC3Rchttps://www.youtube.com/watch?v=3h9am97W4Rchttps://www.youtube.com/watch?v=2Ofwpt59eQUStarwars
Random/Easier
https://www.youtube.com/watch?v=GzVR5Wz9On0Panther Push Up Challenge Panther Push-Up Challenge
Panther Push-Up Challenge
See 10....Do 10....Give 10!
Complete the challenge on our PE flipgrid webpage! Click the blue button above to start your video.
The Challenge breakdown:
Use our PE flipgrid link to take a video of yourself doing 10 push-ups & then pass the challenge along to at least 3 people.
You can email or text: "You've been challenged! https://flipgrid.com/15a76ef8"
Push Up Form.webmPush-Up Form Reminders
Push-Up Form Reminders
Keys to focus on: back straight, toes curled under, natural hand/wrist position, hands under shoulders
Modifications:
Kneeling push-ups (beginner)
On your toes (standard)
Feet raised (advanced)- example: feet on a step, so they are slightly higher than your shoulders.
Hands & Elbows close to your ribs =Tricep Focus
Hands & Elbows wider = Shoulder (Deltoids) Focus
3/27/20 Mindful BreakRelax, Refresh & Rejuvenate
Relax, Refresh & Rejuvenate
Remember that being healthy isn't just about working out our muscles, it is also about our overall wellness (mind, body & spirit). It is incredibly important to remember to set aside some downtime everyday to decompress and reenergize from the inside out.
Remember that being healthy isn't just about working out our muscles, it is also about our overall wellness (mind, body & spirit). It is incredibly important to remember to set aside some downtime everyday to decompress and reenergize from the inside out.
Click on the video to the left for a quick activity to help you destress & recenter yourself.
If you enjoyed this video, you can click the links below to try other similar videos.
If you enjoyed this video, you can click the links below to try other similar videos.
https://www.youtube.com/watch?v=Bk_qU7l-fcU (12 min)
https://family.gonoodle.com/activities/bring-it-down (3 min)
Ultimate Alphabet Fitness
Ultimate Alphabet Fitness
Day 1 of Alphabet Fitness: Using the alphabet exercises below, spell out your full name (First, Middle, Last).
Day 2 of Alphabet Fitness: Instead of just spelling your name, you can use this as a way to help you add exercise to studying. Spell out your answer using the exercise alphabet (perform each exercise listed for each letter).
Day 3 of Alphabet Fitness: You can have your family come up with some fun & random questions. (Get Creative). If you get the answer correct, you get 1 point, if you get it incorrect, you must exercise out the answer, using the alphabet break down of the answer's spelling. Create a points goal to end the game (for instance the game ends if you reach 15 pts)
Alphabet Fitness
A- 20 Jumping Jacks
B-10 Crunches
C-30 Second Hip Bridge Hold
D- 1 minute Crab Walk
E-15 Second Plank Hold
F- 15 Squats
G-25 Ski Jumps (Side to Side)
H-10 Burpees (without pushups)
I-10 Tricep Dips
J-10 Calf Raises
K-30 Seconds Rapid Foot Fire
L-20 High Knees
M-1 minute Wall Sit
N-15 Shoulder Tap Plank Hold
O-20 Butt Kicks
P-10 Reverse Crunches (Back stays down, Knees come in)
Q-10 Sit Ups
R-1 minute Sit & Reach Stretch (Straight legs)
S-12 Alternating Lunges
T-20 Bicycle Kicks
U-1 minute Jog in Place
V-10 Alternating Side Lunges
W-5 Burpees (with Push ups)
X-2 minute Jog in place
Y-5 Push ups
Z-25 Arm Circles
(If you cannot remember an exercise substitute it with one you remember)
Fitness Deck Challenge
Fitness Deck Challenge
(deck of playing cards needed)
Shuffle and stack the playing cards face down, in one pile. Your challenge is to try to get as far through the deck as possible. Take as many breaks as needed (breaks should only be 1-2 minutes). There are 4 types of cards (red hearts, red diamonds, black spades and black clubs), each type has been given a fitness exercise linked to it, see below. As you turn cards over, you must perform that type of exercise for the amount of times listed on the card. Pick one exercise for the card selected. (For example: turning over the 4 of hearts would mean you got a Cardio card (pick one of the exercises shown below that is listed next to cardio), you must do that exercise 4 times). Can be played with multiple players.
RED HEARTS = Cardio (burpees, high knees, jumping jacks)
RED DIAMONDS= Strength (push ups, air squats, lunges)
BLACK SPADES= Core Training (crunches, plank hold (count to the # shown), bicycles)
BLACK CLUBS= Flexibility (warrior pose, downward facing dog, toe reach)-count to the # on the card
Additional Card Fitness Games:
Additional Card Fitness Games:
Fitness War:
You can play card games like "war" if you have two players. Shuffle the deck and split it evenly between both players. Each player has their stack of cards, face down in a pile in front of them. Players flip their top card over at the same time, whichever players has the higher card wins that round. The winner takes both cards back and places them face up underneath their pile. Eventually, when you reach the cards that are face up, you reshuffle your deck and face them down again and keep playing. If both players flip the same card value, for example both players flip over a number 4, that is considered "war" and each player will place a card (face down) on top of their #4 card,and then they will flip over their next card (face up) to see which player has the higher number at that point, winner will take all 6 cards. If you get another tie after war, you keep repeating the process until someone gets a higher card.
* Card values (lowest) 2,3,4,5,6,7,8,9,10,J,Q,K,Ace (highest) , Jokers are usually not used, however, you can use them as a wildcard if you would like and create a special rule for them to add a twist.
Draw it fitness:
https://docs.google.com/presentation/d/1sEAb8FukWpozFMOGI7g60Wed2TNEUIU1LhBe6eGueVA/edit#slide=id.p1
Roll The Dice Fitness Challenge
Roll The Dice Fitness Challenge
Write out a list of exercises, you can use the list from alphabet fitness, on small pieces of paper. Shuffle the papers and spread them out face down. Select one and then roll the dice to see how many you should do. Return the paper upside down and reshuffle the pile.
Choose it Fitness (dice needed)
Choose it Fitness (dice needed)
Cosmic Kids Yoga
Cosmic Kids Yoga
(Online Access Needed) https://www.youtube.com/user/CosmicKidsYoga
Click on the link above, it will bring you to a youtube channel with several interactive adventures which build strength, balance and confidence. These guided yoga stories will have you practicing flexibility and strength training through the use of yoga, mindfulness and relaxation techniques. There is also another link on the resource page.
Just Dance (youtube needed)
Just Dance (youtube needed)
Is a rhythm game series, that will lead you through an interactive dances/videos, which are paired up with chart topping songs. There are also several holiday themed just dance editions. Youtube has free access to just dance.
Go to youtube.com and search "Just Dance", it will provide you with a list of several songs and dances. If you know a particular song you would like to dance to, you can search just dance followed by the song's name. Example: just dance - blue (da ba dee)
Cool Down/Static Stretching
Cool Down/Static Stretching
A cool down should be about 3-5 minutes of exercising at a lower intensity: Focus on deep breathing to return heart rate to normal. The goal is to slowly, and gradually bring your body back to pre-exercising state, by reducing your heart rate, breathing rate and blood flow.
You can cool down by performing your same exercise more slowly. For instance, if you were running, you reduce to a jog and then eventually slow down to a walking recovery.
It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness. Stretching using static stretches after exercising is ideal.
Static Stretches are stretches which do not involve movement. You sit, stand or lie down holding a single position for a designated amount of time.
Pick 3-5 stretches
for muscles that were 'worked out,' holding stretches for 30 seconds. Stretching should never hurt! You should slowly stretch until the point that you feel uncomfortable, but not in pain. Hold it there and slowly breath in/out for 30 seconds. If time allows, repeat each stretch 3x for 30 seconds. If done properly, you should be able to stretch farther each time, as the muscle starts to relax. Below are some basic static stretches.
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