Beacon Lesson Plan Library

Come Work Out

Becky West

Description

Students learn how to correctly devise warm-up, conditioning and cool-down techniques. Then they are split into groups and work together to come up with correct techniques for an exercise of their choosing.

Objectives

The student knows proper warm-up, conditioning, and cool-down techniques and the reasons for using them.

Materials

-Pen or pencil for each group
-Paper for each group to record their techniques
OPTIONAL:
-Music
CD player/tape player

Preparations

Optional: Have groups selected that you want to work together.

Procedures

All workouts should include warm-up, conditioning, and cool-down. Let students know that they will devise a workout that will include the same components.

1. Explain to the students that the warm-up will help the body get ready for the exercise (conditioning) that is being done. It should always be at least 5-10 minutes long. It should warm up the specific components that will be used during the exercise. Explain that the studentís heart rate should be elevated during the warm-up phase. Examples: running in place (warms up legs), jumping jacks (warms up legs and arms), high knees( warms up legs and arms) or any thing else that will raise heart rate.

2. The conditioning phase should consist of the exercise that has been chosen. This phase should be at least 20 minutes long. The studentís heart rate should stay elevated during this phase. Examples: high impact aerobics, continuous jogging for twenty minutes or anything else that will keep heart rate up.

3.The cool-down phase should last 10 to 15 minutes. This phase should allow the student's heart rate to gradually decrease until it gets back to normal.
Example: low impact aerobics (will help gradually get heart rate back to normal), walking at a fast speed and slowing down gradually (this will help your heart rate slowly decrease until it is back to normal) or anything else that will help lower the student's heart rate.

4. Let students know how important it is to have all three components when exercising.

5. Have students explain what they think the reasons for these components are.
Examples:
Warm-up - so your heart rate will gradually increase and you will not pull any muscles.
Conditioning - keep your heart rate up for a longer period of time so you can accomplish what you are trying to accomplish.
Cool-down - so the heart rate will gradually decrease without slowing down to fast.

6. Divide students into groups ahead of time or allow them to get into groups themselves.

7. Have them work together to come up with an exercise that uses the warm-up, conditioning and cool-down.

8. Walk around and make sure they are working well together and understand what they are supposed to be doing. Offer feedback to those who need it.

9. Have students turn in an outline of their routines stating what each exercise targets.

Assessments

Students work in cooperative groups to create exercise routines that include the following:

1. Make sure that their warm-up is 5 to 10 minutes long and it raises their heart rate. It should warm-up the specific components that the exercise will be using.

2. The conditioning should continue to keep the heart rate up and should last at least 20 minutes.

3. The cool-down should be 10 to 15 minutes long and it should allow your heart rate to gradually get back to normal.

4. Walk around and observe the groups and make sure they are working well together.

Have each group do their exercises with the class for the next week and as a group check to see if all of the components are present. Have each group explain what the reasons for the three components are. Groups that are not successful in creating an exercise routine with the 3 components and/or who cannot explain the reasons for these excercises should receive feedback from the teacher and have additional time to correct their presentations.
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