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    Physical Education Plan (Grades 9-12)

    Emergency Closure

     -For any questions or concerns, please feel free to contact me at Tcrowell@rahway.net

    -Below are lesson plans for a 15 day school closure.  Please follow lesson plans on a daily basis. 

    -Students are to record ALL physical activity over the next three weeks.

    -Student will e-mail Mr. Crowell every Friday his/her completed workout log

    -Attached is a template for the workout log

    -In the event that lesson plans cannot be follow due to space or availability, participate in a minimum of 30 minutes per day of physical activity.  Fill out the physical fitness activity log and submit to Mr. Crowell, via email, every Friday.  Mr. Crowell will be in contact on a daily basis.

     

      

     

     

     

     

    Physical Fitness/Activity Log

     

    Date

     

    Time of Day

     

    Description of Activity

     

    Duration

    Monday

     

     

     

     

    Tuesday

     

     

     

     

    Wednesday

     

     

     

     

    Thursday

     

     

     

     

    Friday

     

     

     

     

     

    (Week 1 Lesson Plans)

    Monday

    -3 set of jogging of place for 30 seconds (20 second rest in between sets)

    -Dynamic Stretch- 1: Arm Cirlces forward

                               2: Arm Cirlcles Backwards 

                               3: Trunk Twists

    -Cardio vascular walk, 15 minutes (weather pending)

                                -Walk in open space for 15 minutes.  Brisk pace

    -Static Stretch-   1:  Feet together, legs straight, touch toes (hold for 10 seconds)

                             2:  Feet apart, reach to right toe (hold for ten seconds)

                             3:  Feet apart, reach to left toe (hold for ten seconds) 

                             4: Feet together, pick right leg up, quad stretch (hold for ten seconds)

    Feet together, pick left leg up, quad stretch (hold for ten seconds) 

    -Cool down......

    Tuesday:

    -Use smart phone or any electronic device to follow this twent minute, at home, exercise routine.

    https://www.youtube.com/watch?v=uyFjMupI5B0

    Wednesday:

    -Jump Rope for 10 minutes.  If you do not have a jump rope, you can do the motion without the jump rope 

    -Rest for 5 mintutes

    -Jumping jacks for 10 minutes ( 3 sets of 20 jumping jacks)

    -Rest for 3 minutes

    -Mountain climbers for 10 minutes ( 3 sets of 20 mountain climbers)

    -Cool down stretch.  Follow stretches from Monday. 

    Thursday:

    Follow video, via smart phone or any electronic device.  This will increase agility in all physical ability. 

    https://www.youtube.com/watch?v=BW_L2Njcwgc

    Friday:

    - Warm up, cardiovascular walk (10 minutes)

    -Walk up/down a flight of stairs, 3 sets(Where steps are safe and away from other indivduals)

    -3 sets of 10 push ups (perform modified pushups from bent leg position if you cannot perform a traditional pushup)

    -Walk up/down a flgiht of stairs, 3 sets, folling safety measures. 

    -cool down strecthes (follow stretches from Monday)

     

     

    (Week 2 Lesson Plans)

      Monday

    -3 set of jogging of place for 30 seconds (20 second rest in between sets)

    -Dynamic Stretch- 1: Arm Cirlces forward

                               2: Arm Cirlcles Backwards 

                               3: Trunk Twists

    -Cardio vascular walk, 15 minutes (weather pending)

                                -Walk in open space for 15 minutes.  Brisk pace

    -Static Stretch-   1:  Feet together, legs straight, touch toes (hold for 10 seconds)

                             2:  Feet apart, reach to right toe (hold for ten seconds)

                             3:  Feet apart, reach to left toe (hold for ten seconds) 

                             4: Feet together, pick right leg up, quad stretch (hold for ten seconds)

    1. Feet together, pick left leg up, quad stretch (hold for ten seconds) 

    -Cool down......

    Tuesday:

    -Use smart phone or any electronic device to follow this twent minute, at home, exercise routine.

    https://www.youtube.com/watch?v=uyFjMupI5B0

    Wednesday:

    -Jump Rope for 10 minutes.  If you do not have a jump rope, you can do the motion without the jump rope 

    -Rest for 5 mintutes

    -Jumping jacks for 10 minutes ( 3 sets of 20 jumping jacks)

    -Rest for 3 minutes

    -Mountain climbers for 10 minutes ( 3 sets of 20 mountain climbers)

    -Cool down stretch.  Follow stretches from Monday. 

    Thursday:

    Follow video, via smart phone or any electronic device.  This will increase agility in all physical ability. 

    https://www.youtube.com/watch?v=BW_L2Njcwgc

    Friday:

    - Warm up, cardiovascular walk (10 minutes)

    -Walk up/down a flight of stairs, 3 sets(Where steps are safe and away from other indivduals)

    -3 sets of 10 push ups (perform modified pushups from bent leg position if you cannot perform a traditional pushup)

    -Walk up/down a flgiht of stairs, 3 sets, folling safety measures. 

    -cool down strecthes (follow stretches from Monday)

     

    (Week 3 Lesson Plans)

    Monday

    -3 set of jogging of place for 30 seconds (20 second rest in between sets)

    -Dynamic Stretch- 1: Arm Cirlces forward

                               2: Arm Cirlcles Backwards 

                               3: Trunk Twists

    -Cardio vascular walk, 15 minutes (weather pending)

                                -Walk in open space for 15 minutes.  Brisk pace

    -Static Stretch-   1:  Feet together, legs straight, touch toes (hold for 10 seconds)

                             2:  Feet apart, reach to right toe (hold for ten seconds)

                             3:  Feet apart, reach to left toe (hold for ten seconds) 

                             4: Feet together, pick right leg up, quad stretch (hold for ten seconds)

    1. Feet together, pick left leg up, quad stretch (hold for ten seconds) 

    -Cool down......

    Tuesday:

    -Use smart phone or any electronic device to follow this twent minute, at home, exercise routine.

    https://www.youtube.com/watch?v=uyFjMupI5B0

    Wednesday:

    -Jump Rope for 10 minutes.  If you do not have a jump rope, you can do the motion without the jump rope 

    -Rest for 5 mintutes

    -Jumping jacks for 10 minutes ( 3 sets of 20 jumping jacks)

    -Rest for 3 minutes

    -Mountain climbers for 10 minutes ( 3 sets of 20 mountain climbers)

    -Cool down stretch.  Follow stretches from Monday. 

    Thursday:

    Follow video, via smart phone or any electronic device.  This will increase agility in all physical ability. 

    https://www.youtube.com/watch?v=BW_L2Njcwgc

    Friday:

    - Warm up, cardiovascular walk (10 minutes)

    -Walk up/down a flight of stairs, 3 sets(Where steps are safe and away from other indivduals)

    -3 sets of 10 push ups (perform modified pushups from bent leg position if you cannot perform a traditional pushup)

    -Walk up/down a flgiht of stairs, 3 sets, folling safety measures. 

    -cool down strecthes (follow stretches from Monday)