Fitness Block Plan

Cardiorespiratory, Flexibility, Muscular Endurance

Outcomes: SWBAT
(P) Practice different skills that can help them get into
the target heart rate zone by participating in the
activities provided throughout the block plan. (S1.H3.L2
MACF 2.17)
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(C) Explore the different ways that exercise can be

useful and how to find their target heart rate, along with
the benefits of reaching target heart rate by
participating in the different activities provided
throughout the block plan. (S3.H10.L2 MACF 2.17)
(A) Students will help to motivate their
teammates/partners during the exercise throughout the
entire block plan. (S4.H5.L1 MACF 2.26)

BLOCK PLAN
UNIT: Fitness
GRADE LEVEL(S): High School
Day__________

Day__________

Day__________
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Focus:

Focus:

Cardiovascular
Endurance

Heart Rate

Soccer Games
Equipment/Materials/Techn
ology:

24 Heart Rate
Monitors

25 Soccer Balls

24 Pinnies (4 Colors,
6 Per Color)

of a Soccer Field

4 Mini Soccer Goals

Students will have 5
minutes to change.
Informing: (3 Minutes)

What is Heart Rate?

Resting Heart Rate: The

amount of times your heart

Focus:
Flexibility
Yoga

Muscular
Endurance

Circuit Training

Equipment/Materials/Tech
nology:
Equipment/Materials/Tec
hnology:

25 Yoga Mats

24 Heart Rate

24 Heart Rate
Monitors
Monitors

4 Physio Balls
Students have 5 mins to

6 Mats
change.

2 Step Blocks

14 Cones
Informing:

8 Resistance
bands (4 different

What is yoga?
Yoga is a practice
resistances)
that helps individuals with

12 Ipads with
breathing, as well as
demonstrations of
flexibility. It loosens up the
exercises at each station
body and can stretch parts

12 Task Cards
of the body that are not

Music
typically stretched.

beats every minute at rest.

Students will find their resting heart
rate.
Max HR: 220-Age
Students will find their max heart
rate.
Target Rate: 70-80% of
max HR
Students will find their target HR.

Why is Target HR
important?
When you exercise you
want to reach your target HR
in order to make the exercise
beneficial to your body.
When you are in your
target heart rate you are in
your zone of optimal
performance (ZOOP). In order
to perform well you must be
in your ZOOP because it is the
area in which your body
functions the most efficiently.

How can yoga be

beneficial?
Yoga is beneficial in
many ways. It is commonly
done to help people with
flexibility and breathing
patterns.

yoga

Breathing and
Breathing in yoga can

be used to keep your heart

rate low while you are
taking part in the activity. It
can also help you to stretch
further and hold the poses
for a longer duration.

Informing:

Heart Rate:
Teacher will refine

the student knowledge on

heart rate by asking
questions such as:
What is Target HR, and
how do you find it?

Circuit Training:
Teacher will give a

brief background on circuit

training and why it is so
beneficial. The teacher will
explain that circuit training
is very easy to do at home
and it does not take a long
time to do.

What will we be
doing today?
Today we are going to Refining/Extending:
be going through a bunch
of yoga poses. While we are
doing these poses we want
to focus on breathing. We
are going to inhale through
our nose and exhale
through our mouth. We are

Exercise #1 Pushups:
Students will have their
arms shoulder width apart
and their back and legs
straight. They will lower
their body so their arms
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This is why we warm up

before class, we want to get
to our target heart rate so we
can be in our ZOOP

What will we be
doing today?
Today we will be playing
soccer, the objective for
today is to find our target
heart rate and stay in the
target heart rate while we are
participating in the activities.

Refining/Extending (2
Minutes)

Pass:

Step next to the ball

with non- dominant foot while
raising the dominant foot
backwards
Swing dominant foot
forward making contact with
the inside of the foot and the
middle of the ball
Follow through

Trap:

also going to compare our

heart rate during the
different poses, to our
resting heart rate so we
can see if doing yoga will
get us into the target heart
rate zone.

Refining/Extending:
Camel: Students will
stay on their knees, and
will let their arms drape like
curtains, they will lean
back. The goal is to have
the students hand touch
their feet, and the students
head to be up.
Upward Facing Dog:
Students will point their
feet behind them, and keep
their lower half on the
ground. Using the arms
they will bring their upper
body up making their arms
perpendicular to the
ground.
Downward Facing

are at 90 degrees.
Extension Up: Students will hold
their body at 90 degrees for
three seconds before raising
their body again.
Extension Down: Students will go
on their knees to do the pushups
so that it is not as hard.
Exercise #2 Ab
Kicks: Students will lay on
their back with their arms
out to the side. They will
keep their legs straight,
about 6 inches off the
ground and will alternate
kicking.
Ext. Up: Students will raise their
leg higher on the kick
Ext. Down: Students will put the
non-kicking leg on the ground

Exercise #3 Squats
Students will place their
legs ab out shoulder width
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 Place dominant foot on

perpendicular to where the
ball is coming from
Contact and cushion the
ball as the ball makes contact
with the inside of the foot

Learning Activities:

Warm-Up (5
Minutes)
Jog 1 Lap around half
the field.
Dynamic Warm-Up:
Students will then get into their
teams they were assigned to and
do a dynamic warm up on their own
they will be able to check their
heart rate monitor while exercising
to make sure they are getting into
the target heart rate zone.
All warm ups must include:
15 seconds of high knees: Students
will jog around their designated
area bringing their knee to their
chest, alternating legs every step.

Dog: Students will

transition from the upward
facing dog to the downward
by leaning forward. They
will use their body and
make an equilateral
triangle with the ground as
the base. Their head will be
facing their toes as the chin
in now tucked and the feet
are now forward.
Pose #4: Standing
Half Forward Bend:
Students will stand forward
and will let their arms
drape. They will try and
keep their body parallel to
the ground, and their head
up.
Pose #5: Warrior:
Students will do a lunge
type of pose putting one
foot in front of the other,
the back leg will be straight
and the front leg will be at
90 degrees. The students
will place their arms above

apart and will drop down

into a squat keeping their
back straight. When they
get to 90 degrees they will
rise.
Ext. Up: Students will hold at the
bottom
Ext. Down: Students will do the
squat against the wall.

Exercise #4 Phys ball

P.U Students will put their
feet on a PB and will do a
pushup just like in the first
exercise.
Ext. Up: Students will put the ball
closer to their toes
Ext. Down: Students will put the
ball closer to their knees
Exercise #5 Phys ball
Sit ups: Students will put
their heels on a PB and will
do a sit up. On their way
down they will not let their
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15 seconds of butt kicks: Students

will bring their heel to their butt
alternating legs each step.
15 seconds of soldier walks:
Students will keep their legs
straight and walk like a soldier in
order to stretch out their legs in
preparation for the game.
15 seconds of jog: Students will
maintain their target HR by jogging
around their designated area.
Students will then warm
up whatever else they would
like to warm up for the next
two minutes.
TRANSITION: STUDENTS WILL HAVE
1 MINUTE TO CHECK THEIR HR TO
MAKE SURE THEY ARE IN THE
TARGET HR ZONE. IF THE ARE NOT
THEY WILL KNOW THEY NEED TO
WORK HARDER IN THE NEXT
ACTIVITY, IF THEY ARE OVER THE
THR THEY WILL USE THE MINUTE TO
REST AND GET THEIR HR TO THE
THR.

their head and look

forward.
Pose #6: Triangle:
Students will make a
triangle with the ground
and their legs, they will
bend down to one side in
the sagittal plane bringing
their hand to their ankle
homolaterally.
Pose #7: Standing
Back Bend: Students will
bring their legs together
and their arms together.
They will bring their arms
up over their head and
reach back as far as they
comfortably feel.
Pose #8: Revolved
Chair: Students will squat
down and bring their hand
to their ankle while they
raise their other arm to the
sky.
Pose #9: Reverse
Plank: Students will walk
their arms backward until
they are about 90 degrees,

head touch the ground.

Ext. Up: Students will not use the
PB, they will raise their legs on
their own
Ext. Down: Students will use a
smaller PB, if it is still too tough
they will put their legs on the
ground.

Exercise #6 Step
block shuffle Students will
start standing next to the
bock. They will step onto
the block with one foot,
sideways, followed by
bringing the next foot onto
the block. From there the
students will step off the
block in the reverse that
they got on. They will
continue to do this through
the course of the activity.
Ext. Up: Students will raise the
blocks height.
Ext. Down: Students will take
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Passing Lines (5
Minutes)
Students will get into
two groups within their team
(3 and 3) and will pass and
move between their cones.
They will always be moving
because there will only be 3
people. When they pass the
ball they will run to the cone
across from them and get
ready to receive the ball
again.
Extension Up: Students
will move the cones further
apart making them have to
run for a longer duration after
passing the ball.
Extension Down:
Students will move the cones
closer together making it a
shorter run, post pass.
TRANSITION: STUDENTS WILL HAVE
1 MINUTE TO CHECK THEIR HR TO
MAKE SURE THEY ARE IN THE
TARGET HR ZONE. IF THE ARE NOT

doing an upside down

plank.
Pose #10: Pigeon:
Students will bring one foot
in front of the other. They
will have their back leg
pointed behind them, and
the front leg folded over
with their heel resting on
the opposite knee.
Pose #11: Head to
Knee Forward Bend:
Students will put one leg
straight out in front of them
while they fold their other
leg inward making a #4
with their legs. They will
then stretch as forward as
they feel comfortable.
Pose #12: Forward
Bend: Students will put
both their legs forward and
bend forward trying to hold
the position.

Extension Up:
Students will hold the
position for a longer

away the block and will do this

on the ground.

Exercise #7
Resistance band curl
Students will work on their
bicep muscles by grabbing
resistance band, standing
in anatomical position,
palms forward. They will
raise their arm so the hand
is the same height as the
shoulder. The only
movement is from the
forearm and elbow.
Ext. Up: Students will raise the
resistance of the band
Ext. Down: Students will lower
the resistance of the band.

Exercise #8
Superman Students will lay
on their stomach with their
arms over their head. They
will raise their upper body
and lower body off the
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THEY WILL KNOW THEY NEED TO

WORK HARDER IN THE NEXT
ACTIVITY, IF THEY ARE OVER THE
THR THEY WILL USE THE MINUTE TO
REST AND GET THEIR HR TO THE
THR.

Team Passing (5
Minutes)
Students will pass and
move in their designated
area, they will vary their
movement speed and effort in
order to stay in the target
heart rate zone.
Extension Up: Students
will have to make a 10 yard
sprint after passing the ball.
Extension Down:
Students will get in a circle
and jog in place, while
passing the ball amongst their
team.

Round Robin
Gameplay (3, 5 minute
games)
Students will play 6v6

duration.

Extension Down:
Students will not hold the
position as long. Students
will not stretch as far.
Learning Activities:

Warm Up:

ground.
Ext. Up: Students will hold their
body up for 2 seconds when they
raise
Ext. Down: Students will only
raise their upper body.

Exercise #9 Squat

Jump Students will use the

Students will warm
same skill cues to squat
up by going to a mat and
down as the squat, but
getting on their knees for
when they go up they will
two minutes. They will keep
jump.
their back straight up, close
their eyes, and breath in
Ext. Up: Students will bring their
through their nose for a 4
knees to their chest as they
count, hold it for 1 second,
jump
and exhale for a 4 count.

Yoga Poses (Each

pose will be held for 60
seconds. There will be 12
poses, there will be 5
seconds of transition time
in between each pose.)
Pose #1: Camel
Pose #2: Upward

Ext. Down: Students will elevate

to their tippy toes instead of
jumping.

Exercise #10 Crab

Walks Students will hold
their upper bodies off the
ground with their back
facing the ground. They
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soccer games without a

goalkeeper, passing the ball
into the goal, they will play
for 7 minutes straight and
then take 1 minute to rest
while they transition to the
next game. After each game
the students will check their
HR and see if they need to
work harder or not work as
hard in order to get into their
THR.
Extension Up: There will
be a goalkeeper in the net
Extension down: Goals
will expand.

Cool Down: (5
Minutes)
Students will do a light
jog across the field one time,
on the way back they will
shake out and stretch their
muscles. They will finish by
stretching while the teacher
goes over the goals and focus
of the day in the closure.

Facing Dog
Pose #3: Downward
Facing Dog
Pose #4: Standing
Half Forward Bend
Pose #5: Warrior
Pose #6: Triangle
Pose #7: Standing
Back Bend
Pose #8: Revolved
Chair
Pose #9: Reverse
Plank
Pose #10: Pigeon
Pose #11: Head to
Knee Forward Bend
Pose #12: Forward
Bend

Students will then

check their heart rate and
write down the difference
between their heart rate
now and their heart rate
after the exercise. They
will then do the exercises
again.
Pose #1: Camel

will walk to the designated

cone like a crab.
Ext. Up: Students will walk for
the whole duration of the
activity.
Ext. Down: Students will not
walk.

Exercise #11 Leg

Raise Students will lay on
the ground and start with
their legs 6 inches off the
ground. They will raise
them so they are
perpendicular to the
ground.
Ext. Up: Students will hold their
legs at the top for a count of 2
Ext. Down: Students will put the
leg on the ground when they are
not raising them.

Exercise #12 Jump

Rope Students will hold the
jump rope on their side
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Assessment: (1 minute)

The students will

then be handed an
assessment that will ask
them to write a paragraph
journal response for
homework that reflects on
the class, heart rate, and
how they varied what they
did throughout class to stay
in the target heart rate
zone.
Students will then be
dismissed to change.
References:

http://www.coachingsoccer101
.com/drills.htm

Pose #2: Upward

Facing Dog
Pose #3: Downward
Facing Dog
Pose #4: Standing
Half Forward Bend
Pose #5: Warrior
Pose #6: Triangle
Pose #7: Standing
Back Bend
Pose #8: Revolved
Chair
Pose #9: Reverse
Plank
Pose #10: Pigeon
Pose #11: Head to
Knee Forward Bend
Pose #12: Forward
Bend

Students will then go back

into their breathing exercise
for 2 minutes as a cool
down.
Assessment:

Students will have

and will jump over the

rope.

Learning Activities:

Warm Up
Students will warm

up by listening to a song
that is on a loop. All
students will do a dance
move when it is their turn.
They will do the dance
move and the rest of the
class will follow for an 8
count. This will go on until
all students have shared a
dance move two times.

Circuit Training
Students will go

through 12 exercises for 1

minute with a partner they
work well with. Their
partner will help to
motivate the students to
work hard and get into the
target heart rate zone. All
students will start at
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a task card they will fill

out in the beginning and
middle and end of class
that refers to heart rate.
They will hand the task
card in when they get
ready to go change.
References:
https://yogaed.co
m/resources/yoga-inphysical-education/

different areas, after each

exercise the students will
have 30 seconds to
transition.
Exercise #1 Pushups
Exercise #2 Sit ups
Exercise #3 Squats
Exercise #4 Phys ball
P.U
Exercise #5 Phys ball
Sit ups
Exercise #6 Step
block shuffle
Exercise #7
Resistance band curl
Exercise #8
Superman
Exercise #9 Squat
Jump
Exercise #10 Crab
Walks
Exercise #11 Leg
Raise
Exercise #12 Jump
Rope

5 minute break before

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students go through the

activities again.
Students will go through the
activities again.
Students will walk around
the gymnasium and stretch
their muscles for a cool
down.
Assessment:

Students will have

a task card that they will
fill out in between each
exercise. The task card
will show that the
students are or are not
getting into the THR
because it will have them
write down their heart
rate after each exercise.
This will help them see
what activities were
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easier for them and what

activities were harder.
References:
http://www.webmd.c
om/fitness-exercise/az/circuit-training

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