Fitness Activities
Overview: Fitness Activities are a fun and engaging way to stay active. My goal is to expose students to as many different types of fitness activities as possible with the hope that they will find at least one activity that they truly enjoy. Almost every activity is capable of being performed at home with little to no equipment needed. Each activity is designed to help improve muscular strength & endurance, cardiorespiratory fitness, and flexibility. Activities can be in an indoor or outdoor setting and will consist of individual and group challenges.
Assessment: Fitness Activities occur at least once/week, usually on Fridays (FITNESS FRIDAYS!). Students are expected to complete each activity or challenge to the best of their ability. Students will be assessed on each fitness activity. Most of the students grade is based on the amount of time they spend actively participating but a portion of it is also based on their knowledge and application of the fitness concepts/principles we discuss in the classroom. As always, the more a student assists and encourages their classmates and strives for their personal best, the higher their grade will be.
Assessment: Fitness Activities occur at least once/week, usually on Fridays (FITNESS FRIDAYS!). Students are expected to complete each activity or challenge to the best of their ability. Students will be assessed on each fitness activity. Most of the students grade is based on the amount of time they spend actively participating but a portion of it is also based on their knowledge and application of the fitness concepts/principles we discuss in the classroom. As always, the more a student assists and encourages their classmates and strives for their personal best, the higher their grade will be.
Types of Fitness Activities:
*Exercises may include the use of medicine balls, jump ropes, bosu balls, step boxes, resistance bands, stability balls, and fitness bars, but can still be performed if the equipment is not available.
Circuit Training: Stations will be set up around the gym that focus on resistance training and cardiorespiratory exercises. Students will be in groups of 3-6 that rotate from station to station.
Team Training: Students will be in groups of 4 each having a designated number 1 - 4. Each student will be at the station that corresponds with their number. Students rotate stations once the person at the #1 station has completed their task (usually some sort of cardio exercise) and high fives the person at station #2. Student #2 will then high five person #3, who will then high five person #4, who will then rotate to station #1. This is a great activity because if you work hard at station #1 then your entire team will benefit from your effort.
Fitness Racetrack: Students will be with a partner. One student is in the inside racetrack and their partner is in the outside racetrack. Students in the inside racetrack will be performing bodyweight exercises and students in the outside racetrack will be performing cardiorespiratory exercises. When the buzzer sounds, students will switch places with their partner and perform the designated exercise. Their is usually 10 exercises for each racetrack (so 20 total) and each one will be performed for about 30 seconds.
Partner Exercises: This activity is simple. students will be with a partner. One partner is performing a bodyweight exercise while their partner performs a cardiorespiratory exercise. Partners are allowed to switch once the person performing the cardiorespiratory exercises is done with their task.
High Intensity Interval Training (H.I.I.T.): H.I.I.T. Training can be used for cardio and resistance training. Students will be performing high intensity exercises for a short duration of time with minimal rest in between. Students will reach a new level of muscle failure where even the lightest weight or easiest exercise feels difficult. The 2 main types of of H.I.I.T. training we will be performing are:
Bosu Ball/Step Box Routines: These workout routines require either a bosu ball or a step box. These will be provided to you in class. For an example of a typical bosu ball/stepbox routine, visit the "Bosu Ball/Step Box Routine" video under the "Exercises at Home" Link.
Yoga: I am a huge fan of Yoga and love to share it with my students. Most of the yoga we will do in class will be a vinyasa style yoga where we will be focusing on linking our movements with our breath. This style of yoga utilizes a lot of sun salutations and can be quite challenging if you want it to be. To check out a typical yoga routine performed in class, visit the "Yoga" video under the "Exercises at Home" link.
Deal or No Deal: This is a simple and fun fitness activity. I will choose a student at random to pick a card from the "deal or no deal" deck. It is the students choice whether or not they want the entire class to perform the exercise. The catch is that if you decide to not perform the exercise then the class must perform the next exercise chosen no matter what.
Poker/Lock Run: This is a personal favorite of mine. It's a fitness challenge that incorporates teamwork as much as it does exercise. I won't explain this activity any further because I want it to be a surprise for the students.
Team Cardio w/ Stations: This is a great activity to see who is going to step up as a leader and be a good teammate. The goal of this activity is to complete a certain number of laps around the track with your team (you must stay together). After each lap the team must perform a challenge. The challenge can be completed any way your team decides. For example, your team may have to perform 100 push ups collectively but you are allowed to have the strongest person in your group perform 40 while the weaker person performs 10. It is entirely up to you to decide how to do it!
Deck of Cards: You will us an APP on your phone called "Deck of Cards". Each suit is a different exercise and each number represents how many of each exercise you will perform. There are 2 jokers in the deck which are more strenuous exercises. Example: 7 of Hearts is selected so you will perform 7 Push (Hearts = Push Ups, 7 = How many repetitions you perform).
*Exercises may include the use of medicine balls, jump ropes, bosu balls, step boxes, resistance bands, stability balls, and fitness bars, but can still be performed if the equipment is not available.
Circuit Training: Stations will be set up around the gym that focus on resistance training and cardiorespiratory exercises. Students will be in groups of 3-6 that rotate from station to station.
Team Training: Students will be in groups of 4 each having a designated number 1 - 4. Each student will be at the station that corresponds with their number. Students rotate stations once the person at the #1 station has completed their task (usually some sort of cardio exercise) and high fives the person at station #2. Student #2 will then high five person #3, who will then high five person #4, who will then rotate to station #1. This is a great activity because if you work hard at station #1 then your entire team will benefit from your effort.
Fitness Racetrack: Students will be with a partner. One student is in the inside racetrack and their partner is in the outside racetrack. Students in the inside racetrack will be performing bodyweight exercises and students in the outside racetrack will be performing cardiorespiratory exercises. When the buzzer sounds, students will switch places with their partner and perform the designated exercise. Their is usually 10 exercises for each racetrack (so 20 total) and each one will be performed for about 30 seconds.
Partner Exercises: This activity is simple. students will be with a partner. One partner is performing a bodyweight exercise while their partner performs a cardiorespiratory exercise. Partners are allowed to switch once the person performing the cardiorespiratory exercises is done with their task.
High Intensity Interval Training (H.I.I.T.): H.I.I.T. Training can be used for cardio and resistance training. Students will be performing high intensity exercises for a short duration of time with minimal rest in between. Students will reach a new level of muscle failure where even the lightest weight or easiest exercise feels difficult. The 2 main types of of H.I.I.T. training we will be performing are:
- Lobo Challenge: The lobo challenge is a series of 8 exercises that are performed for 40 seconds with a 20 second rest in between. The goal is to complete as many repetitions (using correct form) as possible for each exercise. There will be a leaderboard for boys and girls to see who can perform the most repetitions for each individual exercise (See Lobo Leaderboard Link). To see a complete Lobo Challenge workout routine, watch the "Lobo Challenge" video under the "Exercises at Home" link.
- Fit in 15: Fit in 15's are a quick and convenient way to stay fit from the comfort of your own home. For an explanation of the activity and to watch a "Fit in 15" routine performed, visit the "Fit in 15" video under the"Exercises at Home" link.
Bosu Ball/Step Box Routines: These workout routines require either a bosu ball or a step box. These will be provided to you in class. For an example of a typical bosu ball/stepbox routine, visit the "Bosu Ball/Step Box Routine" video under the "Exercises at Home" Link.
Yoga: I am a huge fan of Yoga and love to share it with my students. Most of the yoga we will do in class will be a vinyasa style yoga where we will be focusing on linking our movements with our breath. This style of yoga utilizes a lot of sun salutations and can be quite challenging if you want it to be. To check out a typical yoga routine performed in class, visit the "Yoga" video under the "Exercises at Home" link.
Deal or No Deal: This is a simple and fun fitness activity. I will choose a student at random to pick a card from the "deal or no deal" deck. It is the students choice whether or not they want the entire class to perform the exercise. The catch is that if you decide to not perform the exercise then the class must perform the next exercise chosen no matter what.
Poker/Lock Run: This is a personal favorite of mine. It's a fitness challenge that incorporates teamwork as much as it does exercise. I won't explain this activity any further because I want it to be a surprise for the students.
Team Cardio w/ Stations: This is a great activity to see who is going to step up as a leader and be a good teammate. The goal of this activity is to complete a certain number of laps around the track with your team (you must stay together). After each lap the team must perform a challenge. The challenge can be completed any way your team decides. For example, your team may have to perform 100 push ups collectively but you are allowed to have the strongest person in your group perform 40 while the weaker person performs 10. It is entirely up to you to decide how to do it!
Deck of Cards: You will us an APP on your phone called "Deck of Cards". Each suit is a different exercise and each number represents how many of each exercise you will perform. There are 2 jokers in the deck which are more strenuous exercises. Example: 7 of Hearts is selected so you will perform 7 Push (Hearts = Push Ups, 7 = How many repetitions you perform).