| Author |
Message |
Scott Polcha (Polcha)
Junior Member
Username: Polcha
Post Number: 2
Registered: 9-2009
| | Posted on Monday, September 07, 2009 - 5:43 pm: |       |
How would one go about designing a proper fitness plan without the benefit or a fitness center or fitness based equipment, because the students wont want to do push-ups sit-ups and run evertday. |
becky pope (Bpope)
Junior Member
Username: Bpope
Post Number: 9
Registered: 7-2005
| | Posted on Monday, September 07, 2009 - 6:38 pm: | |
I am in the same boat (asphalt parking lot for our "track and field" and a "cafegymatorium" for indoor days. I use the Fit Deck for my high school students when we're doing fitness training. It seems like a lot of money ($25) for not much (a deck of cards and a CD), but it's been great. The cards have different exercises and what they work, as well as beginner, intermediate and advanced reps. I have the kids take turns picking the cards (most of them vie for this honor, for some crazy reason). They choose the card and we all do the exercise. (There are a variety of exercises and stretches; I put the cards I want to work with into a small deck and use that. We do the lunges, squats, jumping jacks, etc.) The great thing is that instead of moaning and groaning to me about the exercise, they say (in a pretty good-natured manner) to the student who chose the card, "You stink!" or some such comment. We also do "fitness relays." One of them I call "run to freedom." They get into teams of three (to get done sooner but with less resting time) or five (longer rest time). The last person in the team gets a paper band stapled around her wrist. That person must get a mark on the band every time she finishes a lap. When she has ten marks (ten laps), the team is finished and can go to a choice of activities. I tell them that they are running in a team because they are going to be sprinting and the team format gives them a chance to rest. So far my classes (coed, mostly 9th/10th graders) almost all really give it a good to outstanding effort. I also take times for the top three-person and five-person to give it a competitive edge (but just for those who are into that; it's not a big deal with winners or losers, just a chance to beat the record. We also do timed miles (eleven laps around the parking lot, measured by a surveyor's wheel, is a mile, and interval runs (run 45 seconds and walk 60 seconds using a whistle to indicate when to walk and when to run. If you have access to a local park or neighborhood trail, you can also do out and back runs, depending on your class size. I run up and back to check on students; you have to have students whom you can trust to finish and wait for a few minutes (usually it's your committed runners who are eager to just sit and rest for a few minutes after running hard). We also do practice fitness testing using the FitnessGram CD with the cadence/counting so they can see where they stand throughout the year. Hope this helps! |
Dick Moss (Dickm)
Junior Member
Username: Dickm
Post Number: 17
Registered: 5-2008
| | Posted on Thursday, November 19, 2009 - 1:13 pm: | |
Stretch cords (made out of surgical-type tubing) are inexpensive (about $10-$12 each), and can be used anywhere to develop strength. So they're a good substitute for a fitness centre. There are lots of innovative exercises you can do with them and you can either use one per students or partner-up (one does an exercise while the other stretches). Here's an example of how you can do four leg exercises on a tennis court using stretch cords:
Using Stretch Cords in Physical Education Class |
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