Warm Ups
Warming Up
It is important for students to participate in a warm up before PHE activities. A general warm up prepares students' cardio and muscular systems for more intense activities. Warm ups can "increase blood flow to active muscles, raise body temperature, and improve range of motion within the joints" reducing the risk of injury.
Avery Faigenbaum & James E. McFarland Jr (2007) Guidelines for Implementing a Dynamic Warm-up for Physical Education, Journal of Physical Education, Recreation & Dance, 78:3, 25 28, DOI: 10.1080/07303084.2007.10597985
It is important for students to participate in a warm up before PHE activities. A general warm up prepares students' cardio and muscular systems for more intense activities. Warm ups can "increase blood flow to active muscles, raise body temperature, and improve range of motion within the joints" reducing the risk of injury.
Avery Faigenbaum & James E. McFarland Jr (2007) Guidelines for Implementing a Dynamic Warm-up for Physical Education, Journal of Physical Education, Recreation & Dance, 78:3, 25 28, DOI: 10.1080/07303084.2007.10597985
Warm Up Examples
Keep It Simple Students
Dynamic warm up. Have the students line up on one end of the gym. Have the group complete various dynamic exercises across the gym.
Examples: Jog, jog-backwards, 70% sprint, 90% sprint, high-knees, butt-kicks, side shuffle (both ways), karaoke/grapevine (both ways), alternating leg swings, floor sweeps, open/close gate, sumo-squats, alternative lunges, heel-to-butt, knee-to-chest, arm swings (big-small, forwards/backwards), walking tricep stretch, walking shoulder stretch
Dynamic warm up. Have the students line up on one end of the gym. Have the group complete various dynamic exercises across the gym.
Examples: Jog, jog-backwards, 70% sprint, 90% sprint, high-knees, butt-kicks, side shuffle (both ways), karaoke/grapevine (both ways), alternating leg swings, floor sweeps, open/close gate, sumo-squats, alternative lunges, heel-to-butt, knee-to-chest, arm swings (big-small, forwards/backwards), walking tricep stretch, walking shoulder stretch
Exercise Relays
Students gather in groups of 3. Split the groups so one student is on the left end of the gym, one student is on the right end of the gym, and the third student will begin running from one end of the gym to the other. Assign an exercise to the left end of the gym (ex. lunges) and assign a different exercise to the right end of the gym (ex. squats). Once the running student arrives at his/her/their group member, they switch. The running student now stays and completes the exercises assigned to that side of the gym and the new running student runs towards the opposite end of the gym to switch off with the other student. Change up exercises every 1-3 minutes.
Students gather in groups of 3. Split the groups so one student is on the left end of the gym, one student is on the right end of the gym, and the third student will begin running from one end of the gym to the other. Assign an exercise to the left end of the gym (ex. lunges) and assign a different exercise to the right end of the gym (ex. squats). Once the running student arrives at his/her/their group member, they switch. The running student now stays and completes the exercises assigned to that side of the gym and the new running student runs towards the opposite end of the gym to switch off with the other student. Change up exercises every 1-3 minutes.
Mountain
Students will run 1,3, & 5 lengths of the gym - ending on the opposite side of the gym each time. Provide the students will a time to make it across the gym (ex. 5 seconds, 12 seconds, 25 seconds). Students divide themselves into groups of 2-3. Allow one group to run at a time. Once the entire group has stopped, allow the next group to begin.
Students will run 1,3, & 5 lengths of the gym - ending on the opposite side of the gym each time. Provide the students will a time to make it across the gym (ex. 5 seconds, 12 seconds, 25 seconds). Students divide themselves into groups of 2-3. Allow one group to run at a time. Once the entire group has stopped, allow the next group to begin.
Luck of the Roll
Student/teacher collaborate on a list of exercises. Roll 2 foam dice to determine how many reps of each exercise the group must complete - multiply the numbers on each die together. Re-roll the dice for each exercise.
Exercise examples : Lunges, jump-lunges, squats, jump-squats, push ups, crunches, seconds to hold a plank, mountain-climbers, mason-twists, jumping jacks, burpees, one-foot hops, two-foot hops, superman-banana, toe-touches, tricep-dips, step-ups, box-jumps, laps of the gym)
Student/teacher collaborate on a list of exercises. Roll 2 foam dice to determine how many reps of each exercise the group must complete - multiply the numbers on each die together. Re-roll the dice for each exercise.
Exercise examples : Lunges, jump-lunges, squats, jump-squats, push ups, crunches, seconds to hold a plank, mountain-climbers, mason-twists, jumping jacks, burpees, one-foot hops, two-foot hops, superman-banana, toe-touches, tricep-dips, step-ups, box-jumps, laps of the gym)
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