Aerobic Lesson Plan 2 – Dynamic PE ASAP Pages

Aerobics Lesson Plan 2

EQUIPMENT:

Aerobics Music/ CD
Music Player
One bean bag per student
Cones to mark perimeter of area

OUTCOMES:

The student will:

Play Vanishing Bean Bags demonstrating speed, agility, cooperation and following the rules established by the instructor.
Participate in the standing Aerobics routine during the fitness and lesson focus sections of class using form and movements demonstrated by the instructor.
Play Balance Tag using movements described by the instructor while demonstrating balance skills, cooperation and good sportsmanship with classmates.

NATIONAL STANDARDS: 1-5

Vanishing Bean Bags

INSTRUCTIONS:

Spread beanbags throughout the area, one per student. Students move around the area until a signal is given. On the signal, they find a beanbag and kneel on it or straddle it. The instructor then signals for the class to move again, and one or more beanbags are removed during this interval. Now when students are signaled to find a beanbag, some will be left without one. The challenge is to avoid being left out more than five times. Locomotor movements and different body parts can be specified to add challenge and variety. This activity can also be done with cones or poly spots.

TEACHING HINTS:

Scattered formation

Aerobic Workout Routine

INSTRUCTIONS:

Walk in place while moving arms from hips to overhead.

Step to the right and touch your left toe to the right, then step to the left and touch the left toe next to the left foot.

Hop on the left foot 4 times while pointing and tapping the right foot forward and then to the side (for example, forward, side, forward, feet together on count 4, jump/change sides).

Run in place 8 times, clap on each run.

Do 8 jumping jacks using full arm movements.

Slide to the right 8 times, clap on the 8th slide.

Jump in place 8 times while hitting the sides of your thighs with straight arms.

Run in place 8 times while lifting your feet high in the rear.

Run in place 8 times while lifting your knees high in front.

Perform 8 jumping jacks, moving your arms down and up in coordination with the leg movements.

Perform 8 jumping jacks, moving your arms down and only halfway up (to the shoulder level) in coordination with each leg movement.

Mountain Climber:With your feet separated, jump and land forward and backward a distance of about one foot. Alternate feet as you land in front and in back on each jump. Your arms can swing high in opposition to the leg movements.

Pony: “Hop, step, step.” Hop on the right foot to the side, and then quickly step with the left foot and then the right foot.

Heel, toe, slide, slide: Hop on the left foot while tapping the right heel to the right side. While hopping again on the left foot, swing the right foot to the front and touch the toe on the floor. Perform 2 slides to the right.

Hop on one foot and lift up the opposite knee.

Hop on one foot, and swing kick the opposite foot forward.

Charleston Bounce Step: Use a very bouncy step throughout this phrase. Step right, kick the left foot forward, step back on the left foot, and touch the right toe back.

Can Can Kick: Hop on the right foot, and simultaneously bring the bent left knee up high in front. Hop again on the right foot, lightly touch the left foot on the floor next to the right, and kick the left foot into the air forward and up.

Twist the body while using a bounce landing, and swing the arms in opposition overhead on each twist. The arms can also be swung from side to side at chest level.

Skiers’ Jump: Jump to the right while twisting the body toward the left diagonal. Perform 8 times.

Walk-in place while moving arms from hips to overhead.

Walk in place while stay near the hips, hands are flexed, and move away from the body and back towards the hips.

STRETCHES AND ISOLATIONS

Head isolations: Lift head up and down. Turn head to the right and then the left.

Shoulder Circles: In a slow, smooth manner, circle shoulders forward, up, back, and around 8 times.

Rib Isolations: While standing with good posture, place hands on hips (this helps keep hips from moving). Move ribs forward, back to center, to the side, back to center, to the back, back to center, to the other side, and back to center.

Rib Circles: Perform rib circles the same way as the rib isolations, but in a continuous manner.

Hip Isolations: While standing with good posture, slightly bend the knees. Now smoothly tilt the pelvis forward and then backward.

Hip Swings: Tilt hips and pelvic area to the right and then the left.

Hip Circles: While standing with good posture, slightly bend knees. Smoothly circle hips forward, to the side, to the back, and to the other side. Continue circling hips at least 8 times.

Deep Lunge: Begin in a standing position with good posture. With feet parallel, take a large step forward on one foot. Assume a deep lunge position, place hands on each side of the knee. The heel of the forward foot must remain on the floor, and the knee should be directly above the foot. Keep the extended back leg straight, with the toes of the foot pushing against the floor.

Straighten your forward bent leg and lift the toe up. Gently, without pulling, try to have your head touch your knee. This exercise will stretch your quadriceps, hamstrings, and the Achilles’ tendon. Perform the exercise on your other leg.

Hamstring Stretch: While lying on back with feet parallel, bend one leg and keep the other foot on the ground for support. Lift the straight leg up and try to keep the knee straight. Place hands under the thigh of the lifted leg. Hold the lifted leg under the thigh for a minimum of 15 seconds, preferably for 30 to 60 seconds.

Quadriceps Stretch: Stand up with good posture. Keeping the supporting leg slightly bent, grasp the lower leg near the foot and gently pull foot toward buttocks.

Calf Stretches: Perform either or both of the following calf exercises:

Perform a standing lunge by stepping forward with one foot so that both feet are approximately 1 to 2 feet apart. The front leg is bent, the back leg is straight with the toes facing forward.

Stand facing a wall, approximately 2 feet away from it. Keep the body in a straight line and lunge forward, place both hands on the wall about shoulder level. In the lunge position, the forward leg is bent, and the back leg is straight. There should be a stretch in the calf of the straight leg. If not, adjust the position until a stretch is felt.

Ankle Circles: While standing or sitting, circle each ankle 10 times in each direction. Repeat

Ankle Raises: From a standing position in good posture, raise up on the balls of both feet. Hold for 4 counts, and then lower back to the floor in 4 counts.

Heel Walking: Lift toes up and walk around the room on both heels.

Sitting Straddle Side Stretch: Sit on the floor in a wide straddle position, with legs straight and toes pointed. Hold arms overhead, and stretch to the side. Hold this position for 10 seconds.
- Variation 1: If the knee hurts, bend one leg so the foot faces the body as shown, and stretch over the extended leg.
- Variation 2: Instead of holding both arms overhead, stretch one arm overhead and the other one toward the toes.

Sitting Straddle Forward Stretch: Sit on the floor in a wide straddle position. Let gravity pull the torso down, and lean the upper body forward. Be sure to bend from the hips.

STRENGTHENING EXERCISES

Push Ups: Perform the maximum number of push-ups.

Reverse Push Ups: Begin with weight supported on hands and feet with the back parallel to the floor. Fingers must point toward the heels. Shift most weight toward the shoulders. Lower the body halfway to the floor, and then straighten the elbows to return to the starting position.

Abdominal Curl Ups

Donkey Leg Lifts: Begin on hands and knees, with weight supported on forearms. Keep head looking between hands. Lift a bent leg up to hip level. Lift leg in this position several inches, and then lower it to hip level. Keep hips parallel to the floor, and be sure not to lean to one side.

Side Leg Lifts: Begin lying on side. Have the arm closest to the floor supporting the head and have the top arm bent in front of the chest, with the palm on the floor. Lift the top leg straight up toward the ceiling, keeping it on a forward diagonal between 30–45 from the body. Point the toe slightly towards the floor. Slowly lower the leg.

Bent Side Leg Lifts: Begin lying on side. Bend both legs. Bring the top leg up towards the chest, and place the knee and lower leg on the floor for support. Lift the top leg up, hold it there, then slowly lower it to the floor.

Pelvic Lifts/Buttocks Exercise: Lie on back with knees bent, the soles of the feet on the floor, and hands by the sides. Keeping the lower back close to the floor, contract the abdominal muscles and gluteal muscles to tilt and lift the pelvis approximately 1 to 2 inches toward the ceiling.

Slowly sit up.

Slowly stand up.

Stretch the arms overhead.

Open the feet to “second position,” feet parallel.

Stretch one arm overhead and towards the diagonal.

Take a full deep breath and exhale.

TEACHING HINTS

32 counts

8 times

Repeat the entire phrase while hopping (bouncing) on the right foot 4 times and tapping the left foot forward and to the side as described. Repeat the phrase again on each side.

Repeat to the left.

Repeat the two running in place phrases

Repeat on the other side.

Repeat the entire phrase by hopping on the right foot and sliding to the left.

Reverse.

Reverse.

Repeat 8 times. Reverse with opposite foot leading.

Repeat 4 times and then repeat on the other side. A more advanced version involves alternating sides after each kick.

Reverse on the other side. For variety, jump twice on each side before changing directions.

32 counts

32 counts

Repeat the set 4 to 8 times. Caution: All head and neck exercises should be performed smoothly and in a relaxed manner. If the neck is allowed to arch or roll back, unnecessary tension could be placed on the cervical vertebrae.
Reverse the direction of the roll and repeat it 8 times.

Repeat by reversing the direction of the rib isolations.

Perform them several times in each direction.

Repeat 8 times.

Repeat 8 times. Be sure to execute these movements in a smooth, sustained manner.

Reverse the direction and perform the hip circles the same number of times. Keep movements smooth and sustained. Jerking movements should be avoided.

Hold this position for 20 seconds.

You may want to repeat the entire exercise for each leg.

This exercise stretches the hamstrings. Repeat on the other side.

Perform another set.

Proceed carefully, as this exercise can place stress on your knee joint.

Repeat on each leg.

Hold this position for 20 seconds. Repeat on the other leg. Repeat the set again.

Repeat the exercise on the other leg.

Repeat 10 times. Do another set, holding for 2 counts in each position.

This strengthens the tibialis muscles.

Repeat on the other side. Repeat the total exercise several times.

Hold this position for 10 seconds. Sit up, and repeat the exercise.

Repeat as many times as possible.

This exercise strengthens triceps muscles.

Repeat as many times as possible.

Perform as many as possible

Repeat this exercise at least 20 times on each leg. This exercise strengthens your gluteal muscles in the buttocks.

This exercise works the abductor muscles located on the upper outside thigh.

Repeat this exercise at least 20 times on each leg.

Repeat this 20 times on each side.

This exercise strengthens the abductor muscles.

Repeat approximately 20 to 30 times.

Caution: Do not lift the lower and middle back off the floor.

Take deep breaths once sitting up.

Take deep breaths while lifting the arms from by the sides to overhead.

8 counts alternating arms

Repeat on the other side.

Repeat several times.

COOL-DOWNS, consisting of deep breathing, slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes. The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.

Balance Tag

INSTRUCTIONS:

To be safe, students balance in a stipulated position (e.g., one hand and one foot on the floor or one foot on the floor, a number of body parts; or a number of body parts can be specified such as knee and one foot, head and other body parts)

TEACHING HINTS:

Select several “its.”

Rotate positions frequently.

Select a balance position in which one is safe.

EVALUATION/REVIEW AND CHEER

Why do you need to know more about aerobics?
Aerobic activities are helpful for weight control. Research shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control one’s weight.

Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. The number of calories you eat and use each day regulates your body weight. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activities in addition to what you normally do will use extra calories.

Additionally, medical research has shown that regular aerobic activity increases the body’s production of endorphins.

When is an activity an aerobic activity?

Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. During the early part of exercise, your body uses stored carbohydrate and circulating fatty acids (the building blocks of fat molecules) for energy.

Aerobic refers to any exercise that helps you use oxygen more efficiently by reaching and maintaining your Target Heart Range – the safest range of heart beats per minute during exercise. Calculate your Target Heart Range by subtracting your age from 220 for women and 226 for men and multiplying your answer by 60% and by 80%. The lower number suggests a safe rate for beginners, while the higher number would be your goal as your fitness level improves.

– Was the Aerobic Routine easier for you today since this was your second day?
– What muscles were worked today?
– What do you need to continue working on?
– Which exercise strengthens the Tibialis muscle?

Cheer: 2, 4, 6, 8, Aerobics makes me feel great!

Aerobics Lesson Plan 2

Vanishing Bean Bags

Aerobic Workout Routine

Balance Tag

EVALUATION/REVIEW AND CHEER

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