Udovich-MS PE-Mon Assignments

WARM UP-- You want to be really warmed up for a fast test like the shuttle. Jump rope would be great as well as jogging in place or doing 50 jumping jacks a few times. Make sure you stretch as well. Lastly, practice the test before you actually time yourself!
ACTIVITY-- it's shuttle run day.... below is a PE teacher named Ms. V. she does a good job setting up and explaining this test. Let me know how it goes!
If you spend a lot of time on it, you're done -- if you just do it once, choose another activity like shoot some baskets or go for a bike ride. Your choice, have fun!
COOL DOWN-- Always good to stretch. The mile is next week. Hopefully, the weather is good. Check out your area and see if you can find a track, it's the easiest way to measure the mile.

WARM UP: just dance video below or jog around your house for 5 minutes:)
ACTIVITY: push ups today-- it helps to have someone watch to make sure you are doing good ones. Go down until your elbows are 90 degrees (like the corner of a window). There is no time limit - do as many good push ups as you can and report back to me.
game: slap ball - see below
COOL DOWN: next week is the shuttle run...you will try to go as fast as you can...this week see if you can shuttle back and forth in these ways---crab walk, bear walk, frog jumps & duck walk.... not easy but hopefully fun. maybe race your sibling or parent?

WARM UP: Pick 5 yoga poses from below
ACTIVITY: Sit ups-- use timer from below or a watch, you should have someone hold your feet & count for you, but if you had to- you could put your feet under the couch. Do your best and forget the rest:)
game--Turnabout--it's a kicking game, good luck--have fun! The video is long because it gives you timers. Feel free to use the timers or just turn it off after you understand the game.
COOL DOWN:
next week is push ups, practice your push ups...maybe do a couple, rest, then do some more... it's good to practice but don't overdo it.

Here we go! Our first test is the flexibility test--go ahead get warmed up & then see how it goes. Then have fun & play toss & catch. Have a great week!
WARM UP: TABATA
ACTIVITY: 1--Flexiblity/v-sit test. You will need 2 rulers. 1 ruler is between your 2 feet--so they are 12 inches apart, the other ruler is perpendicular to that so you can see how many inches you are from your feet. If you do not have rulers you can estimate. Things to remember--don't bend your knees, don't stretch quickly, and it should not hurt! You will just find out wether you can go past your feet or you are somewhere before your feet. If you are the ladder, it's best to try and stretch every day a little.
Once you get that done--here is just a fun activity for you called toss & catch...
COOL DOWN: Next week is sit ups---go ahead and do 5 sit ups, take a break, do 5 more, break and do 5 more....

Be all end all. ROPE, RACKET RELAY....
1) warm up-- your choice. Perhaps Tabata, ladder drills, jump rope or your own fine tuned warm up.
Set up your course--see video
2) The 2021 challenge: You will time yourself at least 3 times and report your best time. IF YOU ARE UNABLE TO DO ANY OF IT--EMAIL AN ALTERNATE ACTIVITY THAT YOU REPLACE IT WITH AFTER YOU TRIED YOUR BEST!
---Jump rope 20 times
---shuttle (18 feet) back and forth paddling a ball with your forehand one way, backhand back.
---Jump rope 10 times on right foot, 10 times on left
---shuttle (18') back and forth using non dominant hand - paddling ball forehand then backhand.
--Jump rope 20 times alternating feet or boxer step
---shuttle back and forth while paddling but moving backwards on the way out.
---Jump rope swinging side to side & a jump in-between --total 10 jumps
---shuttle back and forth in a skipping motion while paddling
---Jump 20 times backwards
---shuttle back and forth with ball balancing on the paddle.
3) Stretch, push ups & sit ups... Have a great week with the absence of school--enjoy your time!

1) Try these 5 jump rope tricks for warm up.... see googe doc below -- try to do 10 of each.
2) SPORT challenge-- Below is a list of summer Olympic sporting events. Your challenge is to try 5 of them (safely!). If you already do the sport (karate, football(soccer), athletics(running), badminton, etc) that is your easiest choice--if you want to challenge yourself, choose one you have not done & research it. The goal is to spend about 5 minutes in the sport. ie: if it's athletics that means track & field so you can do 1 minute sprints outside 5 times, or use a ball & try to shot put it-- I hope you can get creative and have fun with this, I'd also love it if you can share with a video or picture of you doing 1 or all of them!
3) STRETCH - cool down, remember push up & sit up practice:)

Try and keep up the stamina you built jump roping--keep jumping or take on a new aerobic activity! Life outside of PE -- it's important to be healthy 💪🏼
TODAY
1. Let's start with a roller coaster ride...why not?! It's March Madness after all....
This is great core & fun, add it to a jump rope warm up--USE the BOXER STEP below--jump for at lease 10 minutes. Watch the video, great teaching points!!! Mostly, life should be a parkour lesson--a cheetah--the idea is not to pound, make your joints last a lifetime--move smoothly!
2. Mini Golf....you will need to get creative probably, the slides below have some suggestions and teach you the basics. It's March Madness & it can seem a little crazy to use a pool noodle or a baseball bat or a wooden spoon as a putter, but we will try to go with whatever works! Also, it could be a tennis ball or a ping pong ball ??? And, a plastic cup or bucket or a hula hoop for that matter. Do what you can to make it work. Make 9 holes or play 1 hole 9 times, up to you, but try your best:)
3. STRETCH. stretch - use the darebee guide below & do some push ups and sit ups.
****we will be testing again after spring break (mile run, shuttle, sit ups, push ups & flexibility)

4th week of February:)
1) warm up after you take your resting HR and log it in.
time your 1 minute jumps & log the # you achieve.
2) Target HR.... Try to spend 20 minutes in aerobic activity that will keep your HR elevated. IDEALLY, it's jumping--but maybe it has to be a variety. ie: 5 min jumping, 5 min boxing and punching, 5 min jumping, 5 min dancing. Record your HR & log how much time you exercised for.
3) Racket---minute to win it:)
use a laundry basket and a whole lot of sock balls.....
set the timer & see how many sock balls you can hit into the basket with your racket
Use an overhand or an underhand serve, use 4 feet distance or adjust until it's challenging.
Challenge your family or repeat at least 5 times and record your best score.
*************SEND VIDEO OF YOURSELF JUMPING ROPE
3 DIFFERENT WAYS**************************************
I'm putting different ways to jump down below--some I gave you before, if you have a trick that's not here---DEFINITELY want to see that one:)
* let me know if I can share your video w/class.

1)Still February! -- start with resting heart rate and then go about your warm up & your 1 minute jumps. Hopefully your warm up include strengthening, if not, see how your pushups are doing!
****After today, I would like you to send me a picture of your journal/jump rope log.
2)TODAY: Work on your goal (I love your ability to pick a goal that suits you:)) Use ways to help you stay at your target heart rate if continually jumping rope isn't getting you there. You have permission to run or do jumping jacks or bike or dance if you can't jump rope well enough to stay at your target heart rate for 10-15 minutes or more. Hopefully, using music and different jumps will help you stay jumping longer.

ideas: For me -- in order for me to be successful, I have music and I try to single jump through the chorus and I try tricks or double jump in between the chorus and songs...it varies it enough to pull me through. Even counting helps 10 right foot jumps, then jump with both legs and then 10 left foot jumps....if you are good enough to change it up, it will help. If you are not good enough to change it up, that'll come if you keep working on different tricks.
If you use another exercise for your target heart rate, spend sometime before and after working on jumping rope--practice makes progress, put in the effort to get better. There are more tricks below or feel free to look up last weeks document.

****Just a heads up, next week you will need to send a video of yourself jumping & showing me at least 3 different ways of jumping--the most simple or the hardest of tricks, does not matter---I just really want to see you jumping! I will send one of me next week also.

3) RACKETS: Watch the video below-- Continuous play. If you have someone you can do this assignment w/that is the best. You are just trying to get a rally going--a continual back and forth with the ball using your rackets. Do what you can! If you can get out on a court, great! If not, maybe a driveway....basement....soft sock ball indoors---Just don't damage anything! Give yourself at least 10 minutes of focused effort & let me know your record. If you don't have a partner, the next best thing is a wall (make sure your parents agree it's a good wall to use for this!)

LAST THOUGHTS---- if we were meeting here, could I see that you have been working on your jumping and your racket skills? Honest effort is valued 💗
***Checkout Vivian and her jump roping below, easy to see how she is world's best.

1) Like last week start with your Jump Rope Fitness Pages (I will just call it a log from now on): add date, resting/beginning HR, jumps/min, and then finish it up after today's lesson.
2) There were a lot of great goals...work on those! I have a video of some different ways to jump--different tricks, try them! But also, pick a challenging amount of time or a few songs to jump with to get to your target heart rate & keep it up for at least 10-15 minutes. This is so individual, if you can do more--do it, it's so good for you! If not, do what you can but try & be happy with it. Record how long you jumped for and what your heart rate is during or right after exercise in your log.
3)Rackets! It's called skittles, I wish it involved candy. It's actually accuracy practice on serving. Depending on your racket and ball, serving can be all different things, but watch the video & take what you can from it! You need your racket, ball and some targets (plastic cups or bottles), a place to play outside, garage--somewhere nothing will get damaged). Watch the video and let me know how it goes. If you are inside, use a soft, sock ball.... do not damage anything!!!!!

Please keep a notebook or some pages in a notebook that you will use for PE. Everyone should have a jump rope! We will do other things besides jumping rope, but for the month of February we will try to make progress in rope jumping (and our aerobic fitness).
1) Heart Rate--typically this is a warm up but before you start I'd like you to take your resting heart rate. Resting heart rate provides good information about your health. People track their heart rate for fitness, as an indicator for illness, and social and emotional health. The heart is amazing to study. Feel and count your pulse on your wrist for 10 seconds multiply by 6 and record it, if you have problems there is help below. OR you can always contact me via email!!!!
In your notebook--title it ------Jump Rope Fitness
under that, note ----------the date and your resting heart rate
NOW : warm up. 10 minutes at least of jogging, dancing, butt kicks, jumping jacks & then stretch. Warm up means literally you are warm, starting to sweat & blood is moving faster and getting to all places in your body. I have heard from most of you -- you like your routine for warm up, for those that need something--do the warm up off of another lesson, find a warm up that works great for YOU!
2) Jump Rope!
Most of you know the basics & that is great! If you need more instruction--I am an email away. Sizing rope or how to get started, just let me know.
ADD to your notebook: -------Jumps in a minute ________ --time yourself and count. Most phones & watches have timers, I will add a timer link from youtube as well, if you need.
Today: We will focus on different types of jumps in order to get an overall workout of 10-20 minutes of jumping. The goal will always be to keep your heart rate elevated to the target zone for that 10- 20 minutes and eventually more. There is a worksheet below that will help you know your target heart rate.
I have a list of ways to jump rope google doc below. Follow along--try to do each type of jump for at least a minute but challenge yourself--if you have to stop jumping to rest or because it's frustrating substitute exercises to keep your heart rate up (go back to regular jumping or do some push ups or jumping jacks, etc). You can always drop the real rope and do it with a pretend rope...eventually, the goal will be to do it with a real rope. Try to do 1-4 minutes of each jump. Play music to encourage yourself--if you can just jump for 10-20 minutes without stopping, do that! That is the goal, but by switching it up that might also make it easier for you -- it can make the time go faster. When you are done, immediately take and record your heart rate.
---------------------Record in you notebook how long you were jumping and if you were able to get to your target heart rate.
3) Cool Down
I hope it went well today, please let me know. It is the bulk of our lessons through February but I will try to have other fun activities as well. Give me feedback! Don't forget the google form and mark assignment done!
Go for a walk for a cool down, notice your heart rate slowing.
Attack of the heart, how can this be good for you--yet! it is. Our heart is a muscle and when we challenge it, it gets stronger. Someone asked to build stamina....this is it, jumping rope can build stamina if you do it enough.

This is going out to 3rd-12th grade...make it your own! If you need to make it harder, make it harder! If it's too much, make it easier. I trust you to put in an effort that is GOOD for you--challenging, but not hurtful. Remember it is good to sweat & turn red & have your heart beat really strongly! Let me know...

1 & 2)This video starts with a warm up and then gets more intense, so you can start right up with the video. I like to use these so that you get to know the resource---if you like them, bookmark the page & visit often. I love seal jumps...robot jacks...& hot feet, well, to be honest--there's a lot of great exercises in there. Try and remember 1 that is new & that you liked, then tell me in the google form.
3) Plate Toss-- You will need a paper plate (try hard to find, if not you can throw your paper ball or sock ball)
Before the game, put 3 stuffed animals or pillows on one side of the room--closest worth 1 point, next one is 2 and farthest is 3. Use a paper plate and try to get as many points in 5 throws as possible. Throw behind the line that you feel is close enough yet challenging enough.
AS ALWAYS: Fill out google form, MARK DONE, and have a great week:) My office hours are 9:30-10:30 but you can email anytime if you need anything!

1). Warm up: you have your preferred warm up so please do it. If you do not--let's jump in with basic exercises in a Tabata fashion--30 seconds on 30 off (unless you want more)
Jumping jacks, squats, high knees in place, wall sit, push ups or plank, calf raises, burpees.
2). Bop it Video below explains this, watch it-- BE SAFE! Elementary used a balled up piece of paper if you have a tennis ball or similar you can use that but you must be very careful to be in control and remove anything breakable in the area. Decide if you will keep 1 foot planted or 2. Keep the ball moving up and down--it cannot touch anything but your hands and you cannot walk around. Try at least 3 times and tell me your best score & how you are challenged by this--(use non dominant hand only, use fist, set w/hands like volleyball, etc)
3) Now create a course--6 "holes" - you can use a pillow or a door (1st hole to front door, 2nd hole to bedroom door, 3rd hole bathroom door, etc). You play like golf-- if your first hole is by the front door, you start bopping or setting your ball while walking to get to the hole. If you lose control, that is 1 point & you start again from where you are & you count how many points to get to that "hole". Do all 6 holes & add score. Play again & see if you can get a better score.
4). Cool Down. That was not aerobic, but great hand-eye, skill coordination. So for cool down do the would you rather video below.

1. Warm Up: Rock Paper Scissors vs. Robot video. Always try & if you would rather stick to your warm up that has sufficient cardio and exercises than you can, but please give the warm up a try. You can always add it to your preferred warm up.

2. Flip the Cup Cardio: Watch the video Mrs. Simmons put together for the game Flip the Cup Cardio. You need 6 cups and 1 dice. Basically, you roll the dice & each # correlates to a cup, the # you roll means you turn that # cup upside down or back up...when all the cups are the same direction -- you win. The cardio comes in running to the cups or doing push ups (or another exercise) after you roll.

Challenge yourself! Make the line farther away, play multiple rounds. Make sure you time yourself each round.

You can make this a 2 person competition game if you want. The other person would stand on the other side of the cups (same distance as you) and you would start with 3 cups up and 3 cups down. One person wants them all up, the other wants them all down. You both roll a die at the same time and run to flip that # cup. Once all are up, or all are down, the game ends and you have a winner (either the cup up person or the cup down person). Or you can play by yourself like the video shows.

3. Cool Down-- stretch as needed, do sit ups and push ups.
4. As always--complete google form. Mark as "turned in" on Google Classroom--students forget to do this & it makes it harder to get it graded. Please make this a habit.

Tis the season, and I apologize if you don't believe in Santa or love singing songs associated with the holiday.
WARM UP: it's silly and fun --it will get you warmed up for sure if you let it! There are 2 links -let me know if they don't work!

today: PE does not stop ... hopefully, EVER ... try to get a habit going for winter break! Included are a couple ways to start this process.
You are responsible for this lesson --whether you continue to create good habits is on you:)
1-- Do print or write out your own 30sec fitness chart & fill it in
2-- Most people have UNO or at least a deck of cards, go ahead & play this active version. If you only have a regular deck take the colors & change them to spades, clubs, diamonds & hearts. Think about leaving the deck out during vacation & pulling a few cards a day just to get active!
3--Your own version of games...KNOCK OUT! One idea, follow the instructions on the document below, it's the original game but changed so you can play it inside. Take all the games you love & create versions so that you can stay active even if you don't have the perfect equipment or set up!

COOL DOWN: take this time & pick a few poses to help you feel good

I've been doing the same lessons for elementary, middle school and high school in the hope that it's easier to get them done together. Some of you this does not pertain to but there are some w/multiple kids and different ages, and especially now with the holidays -- everyone should try working together to get things done:)
1. Warm up: Decide on a word & spell the letters to a feeling of "ready to go" - 5-10 letter word.
2. Challenge: Set up this cool game with a laundry basket, bottle and you will need a tennis ball.
3. Cool Down: Stretch and plank.... spend at least 10 minutes focusing on breathing and improving your flexibility--don't force it, be gentle.

Hello!
1. warm up -- Hopefully, you have found your way to warm up that includes getting your heart rate up and your body ready to go. After you have done this, go through FLIP A COIN EXERCISES once each line--and do an amount that challenges you. If you do not know what an exercise is --do what you know ie: plank knee tuck-- a plank you know, knee tuck is bringing your knees to your chest, so try this in a plank -- it's hard w/both knees, more doable 1 knee at a time which is almost like mtn climbers. Do your best!
2. Minute to win it games-- if you find any of these fun you can challenge your family to them before Thanksgiving so they can make room for extra turkey... pie.... stuffing.... potatoes... rolls.....???? ok--not all will make extra room, but hopefully they will be fun!
MATERIALS: timer (like on a phone or ipad), plastic water bottle w/a little water in it, 3 pieces of paper scrunched up, trash can, plastic cups (10 if you have them), coins, straw, crackers, marker, 2 pieces of paper, chairs
GAMES: Located below, because it's a little long and evolved although SIMPLE!
3. Cool Down-- there are some stretches -- try them, use what you know as well, but take the time to stretch-- it's really about just that, taking time to care for yourself.
MARK DONE--FILL OUT FORM-- SEE YOU HOPEFULLY SOMEDAY:)

I'm hoping to start a new unit with the input I'm gathering from the student's that wanted to teach PE. Until I gather and organize that I have a twist to the sit in one place board games. Be as active and have as much fun as you can....
1. Warm up-- don't ever forget to move for 10 minutes to get your blood circulating better-- jump rope or pretend, jog in place or out and back, use the ladder moves....any way you want but elevate your HR for 10 minutes.
Below is a warm up that Isaiah (Wed. student) finds works for him. It's good to find what works for you, which is the idea of sharing. You could critique it but what is important to do is to take ideas and see if it works for you. As he explains he does stretch, as many push ups in 2 min., rest 1 min, as many sit ups in 2 min, rest 1 min., wall sit for 1 min. and then a 1/2mile run. That's an impressive warm up! Try it, see if you like it.
2. Play Monopoly for 20 minutes, at least.
3. Cool down, stretch and breathe deeply, you deserve to relax & be aware of what is going on inside you.
As always: google form, video, visit!

Before we go to the next unit, typically we take a week & just do something fun. I have had lots say they'd like to teach a PE class so in the google form below feel free to send me ideas of what your PE class would be... we all learn from each other! Can't wait to hear from you!
1. warm up-- I chose 3 videos for you- pick at least 1. Any musicians? This is cardio drumming. Pick 1 & enjoy. Try... I know that there might be someone that finds this overwhelming, if so, chose a previous warm up & either way tell me about your warm up.
2. TODAY-- Choose something that will keep you busy for at least 20 minutes, preferably 30: running, biking, lacrosse, volleyball, football, dance, tag, tabata.....your choice! IT MUST be extra, it's not your regularly scheduled practice. IT MUST be energetic and strengthening. Tell me about it in detail.
3. cool down--Follow stretches on cool down document.
as always: google form, video, or office hours

Refresh-- Eye target, review mechanics, follow through... the main components of taking aim. They say 10,000 hours of practice is the magic # for greatness. You can see why then you must really love it to get to an elite level. SOCCER is loved...there are crazy stories for the love of soccer. Not sure where you all are, but let us try to improve our aim with a ball & our soccer kick. 1. WARM UP--tabata: use video below or set timer 30 seconds on/10 sec rest push ups/leg lifts/squats/jumping jacks/lunges/sit ups/high knees--video gives you more options *** use good form, it's a warm up & meant to get blood flowing not get injured! 2. Soccer Style-- See document for cues, see video for basics and soccer 21 video for a game to play... this is for the basic pass & shot, if you are skilled- maybe you would like to offer a video of what you have learned. We are at all levels in PE. PRACTICE! Go over sheet, videos, maybe you know someone that is great at soccer--study and research but practice. PLAY! Like the weeks before. Use soccer golf, buzzer beater, or target practice-- compete with others or against yourself. Let me know how it goes! SAFETY!!!! Can you play in a park? Or maybe you need to just use the soccer pass and a target...do what you can with what you have, but if you can go big--do that, take it to a park and really kick :) Play long enough to feel you are getting better & then hopefully longer cuz it's fun! 3. COOL DOWN-- stretch, strengthen AS ALWAYS: google form, video or chat w/me in office hours or email!

WARM UP: Be aerobic for 5-10 minutes (agility drills, jump around, jog, bike) then follow DICE EXERCISES below--do 2 or more of the exercises.
BASKETBALL: There are 2 versions. 1) you have a basketball and basket or 2) you do not. Follow either or both versions
COOL DOWN: Remember to keep building on your strength, agility, endurance! We did not test flexibility, but always after exercise is the best time to stretch. It's a part of the equation---always stretch slowly--you may not think you are flexible but it is another thing that can happen over time with an effort. There is a stretch handout on the very bottom of all the additions below...
AS ALWAYS: GOOGLE FORM, VIDEO, +/OR OFFICE HOURS

The next 3 weeks we are going to focus on how to improve the aim of 3 popular sports--frisbee, basketball, and soccer.

1. MISSION POSSIBLE-- Follow the openphysed link below. It is a <3 minute activity, so do it 3 or 4 times, challenge someone else or change an exercise to better suit your warm up. Get your heart rate going, it's warm up!
This is also a time to do push ups and sit ups-- try and do them every day or every other-- the only way to get stronger is putting in the effort.
2. FRISBEE-- A popular unit for PE, we would play ultimate if you all were here. There is a wide variety of frisbee throwers in our class...wherever you are, the goal is to get better. I recommend how to videos by Brodie Smith-he can teach you all you need to know about throwing a frisbee & then some. I have a video for just the basics below. Taking aim is eyeing your target, making sure the mechanics are good and follow through. The more you practice the more focused you are yet you develop a calm confidence as well. So find your frisbee & get going. Spend at least 10 minutes on getting the frisbee throw down!
3. GAMES TO CHOOSE: Play catch with someone and see how many times you can make a catch in a row. Don't forget to count, I will want to know!
Frisbee Golf, it's a thing--google it there might be one close by! There is one in Longmont near Longmont High School at Loomiller Park--great family outing:) If not, make your own. SAFETY! You cannot do this near windows or other things that should not be hit. If you do have a big yard or a park near by, use the space and make a tree or fence post a target.
Frisbee H-O-R-S-E The first player creates a challenge, like hitting a target with a Frisbee. If they complete the challenge, everyone must try it. Complete the task and receive a letter until you spell H-O-R-S-E. Take turns being the challenger.
CANJAM, tips, bocce, Buzzer beater Frisbee (video below) knock the can/bottle down-- find a way to get better. Play a game to take notice of your AIM. Have fun! Get better! If you have questions or concerns, you should be talking to me!!!!!! thx!

We are getting to the end of "testing" ~ most of you know which PE event is left. Some of you are happy, some, not so much. Running a mile is a great way to check in on your fitness. If you have not been running, it will be a run/walk/jog combination. You will do the warm up, time a mile, and play a non-exhausting PE game today. Use a track, if you can--4 laps. Some neighborhoods and trails have miles marked or you can mark it by the odometer on the car (parent help if you don't drive!). If it's too overwhelming--just time a run and see if you can go for 10-15 minutes. The goal is to see how your endurance is doing at this moment in time. It's always interesting--some think it's easy and it's hard, some think it will be too hard and it's not, some go out fast and it hurts, some start easy and get faster & find it fun. Let me know!
1. WARM UP: Use the alphabet chart to spell your first name & do the exercise attached to the letter. Lots of you replied you like warm up on your own-- you can choose this but get your heart rate up, stretch & strengthen!
2. Mile-- time yourself, put in a good effort, congratulate yourself on the effort!
3. COOL DOWN: Keep jogging or walking to make sure you don't get sore from running today. 5-10 minutes of cool down.
BALL TRICKS... I have instructions for juggling--not easy but a fun way to spend time. Great for coordination.
I have a list of tricks for 1 or 2 people to try with a ball.
Let me know if you create any ball tricks that I should see!

1. Warm up: 5-10 minute jog
Stretch & Strengthen -- there is a pic of playing card exercises, you can use
playing cards to pick your exercises or choose 5.

2. Sit ups: You will record how many situps you can do today.
100 point challenge. Follow the link & score 100, I will want to know how you totaled
100 - so keep track!
3. As always: google form, video or chat!

1. WARM UP : You can continue Spellbound on your own if you choose. Today do 5-10 minutes of aerobic (get your Heart Rate up activity) You can use the agility ladder, Tabata, jog, dance, do jumping jacks, etc.

There are 2 PE Fitness Tests that measure strength. One is push ups (upper body strength), the other is sit ups (core strength). The tests are good information for you. Everyone has struggles and strengths. I share for example- I went in the Army just barely able to do 1 push up and I came out of basic training (10 weeks) doing 56 push ups. You will test your push ups today. It will probably be quick. Next week will be sit ups.
2. PUSH UPS: I added a video of a good push up and the rules. You need a straight and solid plank to start & your body should not come out of that plank--your elbows bend and they need to bend at least 90 degrees. A good push up is hard, they are not easy, unless you do them frequently. You do them at an even cadence until you cannot. There is no resting. You report the number you do. If you cannot do a regular push up -- you are welcome to do them on your knees or do them on the side of a stable bench--just make sure to note that. It's best to have someone count for you--they can tell you if you are doing a good push up.
3. CHA CHA SLIDE (video below) -- Not everyone will like everything, if you can find away to increase upper body strength like shooting basketball, monkey bars or gymnastics, I will accept other forms of exercise, just make sure you do it long enough to get stronger and that it's safe.

Last week was focused on agility mainly coordination and balance while gaining speed. Serious athletes work hard to improve agility. PE class offers Fitness Testing to give students a chance to see where they are and then provides opportunity to improve. One of the Fitness Tests is for speed & agility it is called the Shuttle Run. Today, you will warm up, practice and time the shuttle run, and play a game focused on agility.
1. Spellbound Chapter 2. Remember to increase heart rate with aerobic activity for 5-10 minutes along with exercises (perhaps the agility ladder!).
2. Shuttle Run. You will need to measure 30 feet and draw a line at 0 and 30. You will need 2 objects behind the 30 foot line. You will start behind the 0 line, run to get 1 object from behind the 30 line and put it behind the 0 line and then run back to get the 2nd object and run it past the 0 line. You will have someone time you--they will say "on your mark, get set, GO" the timer starts the watch on GO and stops the watch when you run past the 0 line with your 2nd object. Practice as much as you like, time yourself as much as you like.
3. Elves, Giants, Wizards. You need 1 more person. Face each other. Say "go" if you choose elf (squat low), giant (be BIG), wizard (wave wand). Elf chases wizard, Giant chases elf, Wizard chases Giant. It's a game of tag--quick thinking, quick moving....be agile:) If it's too confusing, the traditional RPS will work also. Rock would chase Scissors, Paper would chase Rock, Scissors would chase Paper.
NO OTHER PEOPLE? Use a tennis ball or similar: While standing on your left foot, toss the ball up with your left hand (must go above head) and catch with your right. Try to get as many in a row as possible without losing your balance. Keep trying! Then...... stand on your right foot, toss the ball up with your right hand and catch with your left. How many did you do? Can you do it with your eyes closed?
So many games we could play together.
Hopefully soon!
As Always--GOOGLE FORM SUBMIT or SEND VIDEO or VISIT IN OFFICE HOURS

Just like in person, you will take the time to warm up each lesson.
1. SPELLBOUND will be assigned weekly & it is a creative way to get some exercises & stretches in, along with these exercises you need to get your heart rate up. Choose to do 5-10 minutes of aerobic activity before, after, or during Spellbound exercises (i.e. play with your dog, run a mile, do jumping jacks, dance to your favorite song, etc.)
2. AGILITY-- lesson for today. First Unit: Athleticism---agility, coordination, fitness, strength, skill, attitude. You will need to tape or create a ladder on the floor or ground (safety is always important! Think about using tape since you will not trip over it and put it in a place that you can move around without hitting anything).
3. GAME TIME-- Obviously, easier in class, but we will have some way to practice the lesson in a fun way. True agility means responding when it is not predictable, so many fun ways to test that one (reflexes)! The link for RIVER/BANK is fun one explains how & one just says the words, there are different levels available on youtube. (I shared it from safeshare that deletes ads from youtube, if you have a problem with that feel free to contact me) or you can ask someone to play with you & they will say river or bank -- you have 2 sides--one is river, one is bank and you move or not move accordingly. They can start slow and make it more challenging as you get better.
FINISHED--Don't forget to fill out the google form OR visit me in office hours OR video yourself doing part of lesson & send to my email.

Just like in person, you will take the time to warm up each lesson.
1. SPELLBOUND will be assigned weekly & it is a creative way to get some exercises & stretches in, along with these exercises you need to get your heart rate up. Choose to do 5-10 minutes of aerobic activity before, after, or during Spellbound exercises (i.e. play with your dog, run a mile, do jumping jacks, dance to your favorite song, etc.)
2. AGILITY-- lesson for today. First Unit: Athleticism---agility, coordination, fitness, strength, skill, attitude. You will need to tape or create a ladder on the floor or ground (safety is always important! Think about using tape since you will not trip over it and put it in a place that you can move around without hitting anything).
3. GAME TIME-- Obviously, easier in class, but we will have some way to practice the lesson in a fun way. True agility means responding when it is not predictable, so many fun ways to test that one (reflexes)! The link for RIVER/BANK is fun one explains how & one just says the words, there are different levels available on youtube. (I shared it from safeshare that deletes ads from youtube, if you have a problem with that feel free to contact me) or you can ask someone to play with you & they will say river or bank -- you have 2 sides--one is river, one is bank and you move or not move accordingly. They can start slow and make it more challenging as you get better.
FINISHED--Don't forget to fill out the google form OR visit me in office hours OR video yourself doing part of lesson & send to my email.

This week you have to complete 1 round of Tabata. You can use a Tabata Timer, or just a stop watch. 30 seconds of activity, then 10 seconds rest. Go in order. If you don't know what a particular exercise is, I've attached a video of the PE teachers doing each of the exercises.

Tabata
Wall sits - 30 seconds
10 second rest
Plank - 30 seconds
10 second rest
Lunges - 30 seconds
10 second rest
Jump side to side over a line - 30 seconds
10 second rest
Crab toe touches - 30 seconds
10 second rest
Mountain climbers - 30 seconds
10 second rest
Push ups - 30 seconds
10 second rest
Jump front to back over a line - 30 seconds

When you are done please do 1 of the following:
Complete the PE Response Google Form
OR
Upload short video of you completing the assignment under "Your Work"
OR
Visit me during office hours

In order to properly plan lessons for PE classes we are curious about the following questions. Please take the time to answer and return this questionnaire. Thank you for your input!