FITNESS

GRADE

SKILLS	5	6	7	8	ACTIVITY PROGRESSION
Warm-Up	I	R	M	A	Run and Stretch Warm-Up / Mile Club
Stretching	I	R	M	A	Mile Pace Work-Out / Interval Training
Cardiovascular endurance	I	R	M	A	Pace Runs / Jump Across the U.S.
Muscular endurance	I	R	M	A	Gold Medal Fitness Challenge
Muscular strength	I	R	M	A	Rainy Day Fitness
Flexibility	I	R	M	A
Cool down	I	R	M	A	Cool Down

I = INTRODUCE / R = REVIEW / M = MASTER / A = APPLY / O = OPTIONAL

ACTIVITIES FOR PRACTICING WARM UP, STRETCHING AND CARDIOVASCULAR ENDURANCE:

RUN AND STRETCH WARM UP: Each student counts his/her resting pulse. The students jog at an easy pace for 5-10 minutes. Emphasis is placed on a slow pace to warm up their bodies, rather than on racing. Each student takes his/her pulse after the warm up. Emphasis is placed on keeping the pulse rate within the light to moderate exercise range. Students are instructed and led through a series of exercises designed to stretch every area of the body.

MILE CLUB: The students are encouraged to warm up by jogging at their own pace at the beginning of each class. The students are also required to run at least one other time during the class. On the indoor track 20 laps = 1 mile. Students are given the choice of keeping track of their laps and reporting to their teachers if they run a mile (20 laps) or more in any class. Members of the "Mile Club" are recognized in class and on the all-school announcements.

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MILE PACE WORK OUT: The students are given information on the number of laps they need to run in the first 2 minutes of the mile run in order to pass the health standard for the Connecticut Physical Fitness Assessment. Students are timed for 2 minutes. They are encouraged to do the best they can to run the required number of laps in 2 minutes. This is the pace they will need to run for 20 laps in order to pass the standard. In the next class they are timed for 4 minutes and encouraged to double the number of laps they run. This will keep them on pace to run a mile in the required time. In succeeding classes they are timed for 6, 8 and 10 minutes, keeping the same objective. At some point some students will be running at mile pace for more than a mile. This is good training for the mile run. Students are encouraged to work toward improving their pace. They are encouraged to keep track of the number of laps they run each day. (See the Mile Club activity described on page 1.)

INTERVAL TRAINING: The runners are taught about heart rate and exercise. Each runner is told the minimum and maximum heart rate needed for optimum exercise. Runners can run alone or in small groups. They are encouraged to run with others who are in similar condition. A 400-meter track is marked off for a 300-meter run and a 100-meter walk. Stopwatches are placed at the starting line for the 300-meter run. Runner A runs from the start to the finish of the 300 meter run. Runner A walks 100 meters back to the starting line. A times and counts his/her heart rate. If it is within the optimum range, A starts again and runs another 300 meters. If A’s heart rate is too high, A continues to walk until his/her heart rate drops into the correct range. As soon as A’s heart rate drops into the optimum range he/she begins another 300 meter run. The activity continues in the same manner for the time allowed. Runners are encouraged to run at least 5 laps (more than 1 mile).

PACE RUNS: This activity is similar to the Interval Training activity described above. Students can increase the distances they run and develop a pace that matches their level of fitness. For example, Runner A may run 400 meters before walking to recover. Runner A may try running 600 or 800 meters and eventually a mile or more. Students will be able to determine their limits by checking their heart rate.

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JUMP ACROSS THE U.S.: The students are instructed in basic jump roping technique. A and B are partners. On command, A jumps rope for 30-60 seconds. A keeps count of the total number of jumps. On command, B switches roles with A. B jumps rope for 30-60 seconds. A rests. A has the option of checking his/her heart rate. A may need to make adjustments to keep his/her heart rate in the optimum exercise range. The activity continues in the same manner for the allotted time. When students are finished jumping they add up the total number of jumps for the class. They then determine the total mileage covered for the class using the following formula: Total number of jumps for the class X 20'/jump, divided by 5,280'/mile = Total number of miles covered by the class for that day. A typical day’s total for 1 class would be 200 –300 miles. The total mileage is plotted each day in a different color for each class on a large map of the United States. Each class begins at the school and works its way in a line across the U.S. When each class makes it to California they are given special recognition for their accomplishments. When a class makes it to California they can be challenged to jump back to school.

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GOLD MEDAL FITNESS CHALLENGE: The students are led through a running and stretching warm-up. (See the Run and Stretch Warm Up activity listed on page 1.) All fitness stations are explained and demonstrated. On command, the students move through the numbered stations. They are challenged at each station. The stations are designed to motivate each student to work at his/her own pace toward improvement in all areas of fitness. Students may choose to keep track of their fitness points and try to improve each day. The stations are explained as follows:

PULL-UP BAR: Student A may choose to;

a. bend the elbows with the full hanging weight (1 point each).

b. do ¼ pull-ups (2 points each), ½ pull-ups (3 points each), ¾ pull-ups (4 points each) or full pull-ups (5 points each).

c. Do a flexed arm hang with the chin above the bar (1 point for each second keeping the chin above the bar).

JUMP ROPE: 1 point for each jump.
HORIZONTAL LADDER: 1 point for each rung touched or 2 points for each rung touched with the elbows bent. A maximum turn is one time down and back (30 rungs).
RUN LAPS: 10 points for each lap.

5. VERTICAL LADDER OR PEG BOARD

VERTICAL LADDER: 1 point for each rung touched going up and down.

PEG BOARD: 5 points for every peg moved going up and down, with the body off the ground. Students may also repeat the same challenges from station 1 (PULL-UP BAR) on the peg board.

SIT AND REACH BOX: This is one of the Connecticut Fitness Test items. Students try for their best score each day. 1 point is given for each centimeter of their best score.
CLIMBING ROPE: Students may choose to:

Pull themselves up from the ground to a standing position without using their legs (5 points).
Climb ¼ of the way up the rope (5 points), climb ½ the way up (10 points), climb ¾ of the way up (15 points), or climb to the top (20 points).
Students may also repeat the same challenges from station 1 (PULL-UP BAR) on the rope.

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SIT-UPS: Students do the sit-ups required by the Connecticut Fitness Test. Students receive 1 point for each sit-up.
PUSH-UPS: Students do the push-ups required by the Connecticut Fitness Test. Students receive 2 points for each regular push-up. Students receive 1 point for each push-up from their knees.
STAIRS: 10 points are awarded for going to the top of the stairs (one foot on each step). 10 points are given for coming down the same way.

When a student finishes station 10 he/she continues with station 1. Students continue to move from station to station for the time allotted.

RAINY DAY FITNESS: The students do a regular running warm-up at the beginning of the class. The students are divided into 2 groups. The remaining class time is divided equally into 2 periods. Group A does the Running Work-Out. Group B does the Strength Work Out. The two groups switch activities after the allotted time.

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RUNNING WORK-OUT:

The students do a series of stretches designed to prepare them for running.
The students run for 5 minutes at a steady mile pace, which is comfortable for them, depending on their level of condition. Emphasis is placed on keeping a steady pace for the entire time.
Each week students are encouraged to run for 1 minute longer than they did the previous week. By the end of 6 weeks students will be running for 10 minutes. They are encouraged to count their laps each time, in an attempt to reach and exceed 20 laps (1 mile).
Cool down: The students take their pulse after each run, while they are walking additional laps. They are instructed about the benefits of raising their pulse through vigorous exercise.

STRENGTH WORK-OUT:

The students are lead through a series of stretches designed to increase flexibility and prepare them for a muscular strength and muscular endurance work out.
The students are lead through the same strength and flexibility stations as explained in the above listed Gold Medal Fitness Challenge. Those stations are numbered 1,3,5,6,7,8,and 9. (See the Gold Medal Fitness Challenge activity listed on page 3.)

COOL DOWN: The students are encouraged to walk slowly after vigorous exercise. Their pulse can be taken immediately after vigorous exercise and again after 3-5 minutes of slow walking. They can be instructed on the benefits of a cool down activity after vigorous exercise.

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