Author:
Luke Garringer
Subject:
Elementary Education
Material Type:
Activity/Lab
Level:
Lower Primary, Upper Primary
Tags:
FItness Circuit, K-5th, NE PE, Remote Learning
License:
Creative Commons Attribution Non-Commercial Share Alike
Language:
English
Media Formats:
Text/HTML

Education Standards

Fitness Circuit Workout - Remote Learning

Overview

This Lesson is utilized for “@ home” learning prior to the fitness testing portion of the school year. Students are provided with a variety of exercises to be performed at home during remote learning period. The exercises are intended to improve the students performance on upcoming fitness assessments.

K-5 Remote Learning Physical Education

Lesson Topic: Remote Learning - Fitness Circuit Workout

Lesson Description: Lesson is utilized for “@ home” learning prior to the fitness testing portion of the school year. Students are provided with a variety of exercises to be performed at home during remote learning period. The exercises are intended to improve the students performance on upcoming fitness assessments.

Learning Goals/Outcomes: Students will challenge themselves to perform the circuit workout given. They will record and document their performance. Students will self reflect on the amount of work they are capable of handling. 

Nebraska Standards: PE.K.1.1.a Hops, gallops, jogs, runs, walks, slides, skips, and leaps while maintaining balance. (E) PE.K.1.1.b Jumps vertically and lands with balance. (E) PE.K.1.1.c Jumps horizontally and lands with balance. (E)  PE.K.3.2.a Participates in physical activity in physical education class. (E) PE.2.1.1.a Applies hopping, galloping, and side sliding in a variety of activity environments. (A) PE.2.1.1.b Skips, runs, and jogs in mature patterns. (M) PE.2.1.1.e Demonstrates locomotor and non-locomotor skills in teacher-designed or student designed rhythmic activities. (E) PE.2.5.1.a Recognizes the relationship between physical activity and good health. (E) PE.4.2.1.c Applies speed and force with pacing when running. (A) PE.4.3.1.a Analyzes opportunities for participating in physical activity outside physical education class. (M) PE.4.3.2.a Engages in physical activity in physical education class without teacher prompting. (M) PE.4.3.3.a Identifies the components of health-related fitness. (E) PE.4.3.3.b Demonstrates warm-up and cool-down for cardio-respiratory fitness self-evaluation. PE.4.5.2.a Rates the satisfaction of participating in challenging and mastered physical activities. (M)

Teacher Planning: Create a digital place students can log/record their activity. For example, Google Classroom is what I use. Teachers should read and respond to students reflective responses to provide feedback is essential.

Equipment/Materials Needed: None

Time Required for Lesson: 5 min warm up, 15min per circuit, 3 min cool down. Time needed for teacher to provide feedback

Diagram/Setup: None

Technology Use: Varying depending on teacher preference.

Instructional Plan:

Anticipatory Set/Pre-Activity: Encourage students to perform the daily “warm up” routine used during their regular physical education class prior to performing the workout given.

Benefits/Explanation/Real-World Connection: Students need to be able to identify their personal level of fitness and be able to access information in an attempt to improve their current fitness. Students should also be willing to do more than they currently think is possible... push their body and brain to discover their limitations!

Activities (i.e. instructions, warm-up, lesson, cool-down):

Perform the PE class “Warmup” before you start the circuit/station workout…
3-5min of movement: 30 sec Galloping 10 sec Powerwalk 45 sec Skipping (Regular or High Knee) 10 sec Powerwalk 15 sec Fanny Kicks 10 sec Powerwalk 60 sec Jogging 10 sec Powerwalk 90 sec Jogging 10 Sec Powerwalk. Get a Drink of water.

 

Circuit Workout:

10 Jumping Jacks - 15 sec rest

10 Pushups - 15 sec rest

10 Situps - 15 sec rest

30 sec whole body stretch (lay flat on back, arms above head reach hands as far from feet as possible)

10 Heel Raises - 15 sec rest

10 Toes Raises - 15 sec rest

10 Hops on Left foot - 15 sec rest

10 Hops on Right foot - 15 sec rest

30 sec Toe touch stretch (legs straight, slowly reach hands down towards toes and hold)

10 Line Touches (30ft apart) - 15 sec rest

10 Forward Jumps (jump off of both feet and land on both feet) - 15 sec rest

30 sec Butterfly stretch

10 Burpees - 15 sec rest

1-10 Pull ups (if possible) - 15 sec rest

10 Butterfly kicks - - 15 sec rest

30 sec Oblique Stretch (stand w/ feet shoulder width apart, 1 hand on hip 1 above head. Stretch to side)

REST for 2min 

Repeat Circuit 1 or 2 more times if able.

Once workout is complete … do a “cool down”. Jog for 30 sec Powerwalk for 90 sec Jog for 20 sec Powerwalk for 90 sec Jog for 10 sec Powerwalk for 90 sec.

 

Closure: Ask students to write or reflect in their “activity log” about which exercises they can perform and how many times they can complete the circuit activities. Students should set a goal for the next performance of the workout.

Assessment : Have students submit performance in a format of your choice. This can be used as an “activity log” during possible extended periods of remote learning. Students can perform these exercises as often as the teacher prescribed or as the student desires. 

(Formative/Summative)

Supplemental Information:

Modifications: done by the students as needed, depending on the resources available or the current level of ability

Safety Precautions: encourage students to start easy and increase their workload in small increments/amounts.

Comments (adaptations for various grades/ages, teaching styles, etc.)
Lower elementary grades can perform the tests as desired, depending on access and ability. For guideline example, K-1st performs 1 circuit. 2-3rd performs 2 circuits. 4-5th performs 3 circuits. 

Activities (i.e. instructions, warm-up, lesson, cool-down): 5min

Perform the PE class “Warmup” before you start the circuit/station workout…
3-5min of movement: 30 sec Galloping 10 sec Powerwalk 45 sec Skipping (Regular or High Knee) 10 sec Powerwalk 15 sec Fanny Kicks 10 sec Powerwalk 60 sec Jogging 10 sec Powerwalk 90 sec Jogging 10 Sec Powerwalk. Get a Drink of water.

Tips for SUCCESS ... start at easier effort to perform "stronger for longer". "start to fast and your energy wont last". Add longer rest before you choose to avoid an exercise. Each exercise has value and a purpose, try them all.

Circuit Workout: 10-15min (1 time performing the entire circuit)

10 Jumping Jacks - 15 sec rest

10 Pushups - 15 sec rest

10 Situps - 15 sec rest

30 sec whole body stretch (lay flat on back, arms above head reach hands as far from feet as possible)

10 Heel Raises - 15 sec rest

10 Toes Raises - 15 sec rest

10 Hops on Left foot - 15 sec rest

10 Hops on Right foot - 15 sec rest

30 sec Toe touch stretch (legs straight, slowly reach hands down towards toes and hold)

10 Line Touches (30ft apart) - 15 sec rest

10 Forward Jumps (jump off of both feet and land on both feet) - 15 sec rest

30 sec Butterfly stretch

10 Burpees - 15 sec rest

1-10 Pull ups (if possible) - 15 sec rest

10 Butterfly kicks - - 15 sec rest

30 sec Oblique Stretch (stand w/ feet shoulder width apart, 1 hand on hip 1 above head. Stretch to side)

REST for 2min 

Repeat Circuit 1 or 2 more times if able.

Once workout is complete do a “cool down”: 5 min
Jog for 30 sec Powerwalk for 90 sec Jog for 20 sec Powerwalk for 90 sec Jog for 10 sec Powerwalk for 90 sec.

 

Closure: write or reflect in the “activity log” about which exercises you can perform and how many times and if complete the circuit activities. Students should set a goal for the next performance of the workout.