EQUIPMENT:
OUTCOMES:
The student will:
NATIONAL STANDARDS: 1-5
INSTRUCTIONS:
Students move using a specified locomotor movement. On signal, they change to another type of movement.
TEACHING HINTS:
Scattered formation
Specify the locomotor movements.
Challenges can be given to do the movements forward, backward, sideways, or diagonally.
INSTRUCTIONS:
Move to the following signals:
Perform various strength and flexibility exercises between bouts of walk, trot, and sprint. Examples are:
TEACHING HINTS:
Tape alternating segments of silence and music to signal duration of exercise. Music segments indicate aerobic activity (30-45 seconds) while intervals of silence announce flexibility and strength development activities (30 seconds).
Assure that students run under control (not as fast as they can) and in the same direction.
Encourage students to perform at a level they feel comfortable. Youngsters are genetically different and should not be expected to do the same amount of exercise repetitions.
INSTRUCTIONS:
Posture and arms:
Lift and straighten the spine as though resting against an imaginary wall
Bend the elbows at a 90-degree angle to protect the shoulder in “its” socket
Lift shoulders in a circular motion up and back, move arms back and down as shoulders move down, so it feels as if shoulder blades are sliding down the spine.
Raise the bent arms overhead and end with arms in starting position. Repeat.
Roll Up:
Lie on back, legs straight, arms stretched above head, shoulders down.
Breathe and Lift:
While breathing out, slowly roll forward, lifting the spine off the mat one vertebra at a time.
Breathe and Stretch:
Breathe in again, stretch spine and arms over legs, hands toward toes. Breathe out while slowly rolling back down to the floor.
Spinal Rotation:
Slowly rotate upper body to the left and then right.
The Hundred:
On back with legs between a 90-degree to 120-degree angle. Lift shoulders and arms up slightly, exhale 5 times pressing the hands down and then 5 times pressing the hands upward with palms down.
Abdominals Strengthener:
Lie on back with hands behind the head and knees flexed or hands on thighs sliding up during the movement. Exhale and curl-up slowly using just the abdominal muscles.
Single-leg Stretch:
Lie back with one leg extended about 12 inches off the floor. Flex the other leg and bring the knee to the chest. Hold the flexed leg at the tibia and raise the shoulders slowly.
TEACHING HINTS:
Scattered formation
Each student on towel/mat
Sit cross-legged in good posture. Inhale. Exhale.
Lie on back with legs straight and arms stretched above head, shoulders down.
Lie on back with legs straight and arms stretched above head, shoulders down.
Keep back flat on the floor; slowly lift arms toward the ceiling as breathe in.
Breathe out and slowly roll up and forward, lifting spine off mat one vertebrae at a time. Head remains straight, eyes focused forward. Stomach remains taut, not crunched.
Breathe in again while stretching out over legs. Breathe out while slowly rolling back down to the floor.
While breathing in, roll up again to begin the second repetition. Repeat several times.
Keep back flat on floor; slowly lift arms toward the ceiling while breathing in.
Head remains straight, eyes focused forward, arms move forward toward feet. Stomach remains taut, not crunched.
Without a pause, breathe in, roll up again, to begin the second repetition.
Repeat several times.
Sit in slight straddle position with the legs extended and arms out to sides.
Increase until this sequence can be done 10 times for one hundred breaths.
Repeat several times.
Keep chin tucked.
Hold the position while rotating the position of the legs and changing the hand touch from tibia to tibia.
INSTRUCTIONS:
Players make a single-file line. Each student bends over, reaches between the legs with the left hand, and grasps the right hand of the person to the rear. On signal, the last person in line lies down, the next person backs over the last person and lies down until the last person lies down, and then immediately stands and reverses the procedure.
TEACHING HINTS:
Use Whistle Mixer to create several groups.
The first team to zip and unzip the zipper is declared the winner.
INSTRUCTIONS:
Which Pilates mat movements were the most challenging?
What muscles were used during class today?
Was there anything about the game Zipper that was difficult to accomplish? If so, what?
Cheer: Pilates does a body good!