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Types of Exercise and Goal Setting

Suggested Grade Level: 6-8

Content Standards and Benchmarks:

6.8.2. Develop a goal to adopt, maintain, or improve a personal health practice.

7.8.2. Demonstrate healthy practices and behaviors that will maintain or improve the health of self and others.

Michigan Benchmarks:

7.10 Develop personal short- and long-term goals that support abstinence.

Content/Purpose

Develop ways to stay physically active

Demonstrate different type of physical exercise/activities

Apply your knowledge to incorporate physical activities into your everyday life

Purpose of Activity

The purpose of this activity is to help student’s practice goal setting and stay physically active. This lesson will help them start planning and create some goals.

Objectives

Students will be able to create goals in order to help them stay physically active and live a healthier life.

Materials

- Note cards/ Goal Sheet

- Handouts

- Gymnasium, Hallway

Instruction/Anticipatory Set

When all students have arrived in the classroom ask them to stand up and walk to the hallway or gymnasium. When they get to the location that is available at the time ask them to just walk around for a short period of time. Next, ask them to pretend like they have a jump rope in their hands and have them jump rope for a minute. These two types of exercises are anaerobic and aerobic. Next, have them do lunges down which is an example of Muscular endurance. Lastly, is bone strengthening which can be anything such as hopping, skipping, and jumping. Be sure to explain each exercise and some other examples.

- Walk- Moderate aerobic

- Run- Vigorous aerobic

- Lunges - Muscle Strengthening

- Skipping- Bone Strengthening

Group Discussion/Guided Practice

After everyone is back in the room pass out the handout and explain to the students the importance of setting goals that involve physical activities. Pass out the note cards or the worksheet (if one is created). Help the students develop and plan a set of goals that will help them get physically fit and stay physically active.

Example of handout- Assessment

In each column write in a type of exercise that will fit into that category. For example, Moderate aerobic exercise would be walking the dog. In the next column describe when you plan on doing this and how you would make it a goal so you do it on a regular basis and how it will benefit you.

|Type of exercise |What you will do? |When will you do this and how will it benefit |

| | |you? |

|Moderate Aerobic Exercise | | |

|Vigorous Aerobic Exercise | | |

|Muscle Strengthening | | |

|Bone Strengthening | | |

Closure

Explain to the students that it is important to exercise at least 60 minutes a day for at least 5 days a week. Encourage them to stick to this plan for at least a week or more to see what it is like and get them use to doing these all the time.

Back up activity

If there is more time for class, have the students develop a weekly plan from Sunday through Sunday.

Adapt for special needs

If there is a student that is physically disabled depending on the level of disability the teacher will have to adapt the exercises so that the student will be able to participate. For example if they are in a wheel chair they can do things such as swimming (with an adult present).

| |Age Group |

|Type of Physical |Children |Adolescents |

|Activity | | |

|Moderate–intensity |Active recreation such as hiking, skateboarding, |Active recreation, such as canoeing, hiking, cross-country |

|aerobic |rollerblading |skiing, skateboarding, rollerblading |

| |Bicycle riding |Brisk walking |

| |Walking to school |Bicycle riding (stationary or road bike) |

| | |House and yard work such as sweeping or pushing a lawn mower |

| | |Playing games that require catching and throwing, such as |

| | |baseball, softball, basketball and volleyball |

|Vigorous –intensity |Active games involving running and chasing, such as |Active games involving running and chasing, such as flag |

|aerobic |tag |football, soccer |

| |Bicycle riding |Bicycle riding |

| |Jumping rope |Jumping rope |

| |Martial arts, such as karate |Martial arts such as karate |

| |Running |Running |

| |Sports such as ice or field hockey, basketball, |Sports such as tennis, ice or field hockey, basketball, |

| |swimming, tennis or gymnastics |swimming |

| | |Vigorous dancing |

| | |Aerobics |

| | |Cheerleading or gymnastics |

|Muscle-strengthening |Games such as tug of war |Games such as tug of war |

| |Modified push-ups (with knees on the floor) |Push-ups |

| |Resistance exercises using body weight or resistance|Resistance exercises with exercise bands, weight machines, |

| |bands |hand-held weights |

| |Rope or tree climbing |Rock climbing |

| |Sit-ups |Sit-ups |

| |Swinging on playground equipment/bars |Cheerleading or Gymnastics |

| |Gymnastics | |

|Bone-strengthening |Games such as hop-scotch |Hopping, skipping, jumping |

| |Hopping, skipping, jumping |Jumping rope |

| |Jumping rope |Running |

| |Running |Sports such as gymnastics, basketball, volleyball, tennis |

| |Sports such as gymnastics, basketball, volleyball, | |

| |tennis | |

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