Practice Daily Warm Up and go on as many walks as possible in your neighborhood.
Participate in Obstacle Course Challenge if you would like.
No Fitness Log needed.
Daily Warm Up
Full Warm Up Routine
Warm Up broken down into parts
1. Line Jumps Front/Back
2. Line Jumps Side/Side
3. Run in Place
4. Jumping Jacks
5. Arm Circle Forward
6. Arm Circles Backward
7. Arm Stretch Right
8. Arm Stretch Left
9. Back Scratch Right
10. Back Scratch Left
11. Quad Pull Right
12. Quad Pull Left
13. Funky Frog
14. Hurdler Stretch Right
15. Hurdler Stretch Left
16. Hug Knee Right
17. Hug Knee Left
18. Hug Both Knees
19. Plank - 10 Seconds
Click > Class Dojo
PE Guidelines and Expectations (1).doc
PE grades are updated every week. When absent or unable to participate, students can make up 4 of their possible 4 daily points by doing a physical activity and turning in a make-up slip (written assignment in some cases). The Pine Lake PE department’s goal is to establish a life-long commitment to physical fitness. To encourage fitness activities at home, we ask that all PE absences and non-participation days be made up outside of the regular school day and verified by a parent. Typically we expect the activity to be aerobic (a heart rate of 150-180) and that it is sustained for 20-30 minutes. In other words, a good hard workout. If it is an activity that is less intense, it should last longer. For instance, an easy bicycle ride should last at least an hour. A hike at a moderate pace should be 2-3 hours. As the activity decreases in intensity, it should increase in duration. After school sports, dance classes and the like, are acceptable activities. The whole idea is that the student is getting solid aerobic physical exercise over a period of time similar to that of a regular class period. One cardiovascular session is required for each day of PE that is missed. Make-up work is due no later than one week before any grading period. A student can make up 4/4 points missed for each day they are absent.
Click > Focused Fitness
Welnet - Goal Setting
User Name = Student ID Number
Password = Last Name
Click > Brain Pop
Hello PE Students! We have only two weeks left of online learning for the school year. Thank you for your dedication throughout this process. Please click on the link below to access the fitness activities for this week. As always, the window to submit your work will open on Thursday and close on Saturday at 12:00pm (noon). I hope you all are staying healthy and active!
Week6 (6/1-6/5) (emailed to Students and Parents)
Hello PE students and Happy Monday! Hope you had a nice weekend. This week we are going to begin each class with our daily warm-up.
1. Hug knee (R, L)
2. Hurdle or Figure 4 stretch
3. Funky Frog
4. Quad stretch
5. Lunge stretch
6. Achilles or calf stretch
7. Straight Arm across body stretch
8. Back Scratch holding elbows.
9. 10+ push-ups—regular or on your knees
10. Low plank on elbows 20+ seconds.
Next, you are going to try to do 10 minutes of cardio. If weather permits, you can go for a quick jog or bike ride. If it’s a rainy day, please run up and down stairs or do more jumping jacks and squats.
Now, we are going to move on to the Shoe Balance Challenge. In order to complete this activity, you’ll need to clear an area so you can lie down flat on the ground and roll around without bumping into anything. Also, you’ll need 1 shoe (in addition to the shoes you’re wearing). You’ll start off by lying on your back with one leg bent with that foot on the ground and your other leg extended in the air with your foot parallel to the ground. Now, you need to place your extra shoe onto of your extended foot and keep it balanced. Your goal now is to completely rotate your body 360 degrees without letting the shoe fall off of your extended foot. Ideally, you should be able to accomplish this in less than 1 minute, but you may need to practice this a few times! If you can’t do it at first, keep trying – don’t give up!
Please watch the YouTube video link below to help you: https://www.youtube.com/watch?v=G28-DU8EPaQ
Week6 (5/26-5/29) (emailed to Students and Parents)
I Hope everything is going well for all of you and you’re staying strong mentally and physically throughout all of this experience of change. Remember we are all in this together and we will make it through this both stronger mentally and physically. In order to do that, keep up with your physical health to help make your total health awesome and in tip top shape. Keep up all your great work. Make sure you are getting outside for fresh air. It’s very good for you and helps clear your mind and make your body and mind work better together. Keep working with your activities. You can use these, if you want a little variety in your daily routines.
Each day will provide a routine workout that lasts approximately 6 minutes if done once. Each exercise is 30 seconds with little pause in between exercises. If you need more time in between that is ok. Try to challenge yourself and do the best you can. After routine, sit quietly and relax for a few minutes.
TORK TUESDAY: LOWER BODY (LEGS) (Need a Chair)
(1) Chair Sit up/dwn, Calf Raise up/dwn
(2) Bridge Exercise—Google
(3) Side to Side Lunges
(4) Standing—Side Leg Raises (Right Leg)—Google
(5) Chair Sit and Calf Raise
(6) Bridge Exercise
(7) Side to Side Lunges
(8) Standing—Side Leg Raises (Right Leg)—Google
(9) Chair Sit and Calf Raise
(10) Bridge Exercise
FITNESS WEDNESDAY: CARDIO
Alternating Jumping Jacks approx. 35-40 in a seconds and Running in place 60ish steps with each foot in 30 seconds. Try multiple times throughout the day.
TOPPER THURSDAY: UPPER BODY (Need a Chair and a Free Wall)
(1) Small Fast Arm Circles Fwd. (Straight arms out to side)
(2) Wall Push Up—Google
(3) Chair Dip—Google
(4) Knee Push Ups
(5) Small Fast Arm Circles Bkwd.
(6) Wall Push Ups
(7) Chair Dips
(8) Knee Push Ups
(9) Big Arm Circles Fwd.
(10) Wall Push Ups
Friday’s activities are on second page. Remember: Do Your best, relax after exercise and Have fun.
FRENZY FRIDAY: ALL AROUND FULL BODY
(1) Burpees w/o push up—Google
(2) Sitting Twists (Google, see form from Darebee)
(3) Reverse or Bkwd. Lunge
(4) Floor Dips—Google floor dip exercise
(5) Run in place (50-60 steps each ft.)
(6) Banana Curls (stomach)—Google
(7) Calf Raises—up and down
(8) Plank with Arm Lift—Google 1:13 video
(9) Air Style, 2 Ft. Jump Rope (No Rope)
(10) Mt. Climbers with Twist—Google
Week5 (5/18-5/22) (emailed to Students and Parents)
Welcome to Week 5 of Remote Learning. As we enter into the second half of Trimester 3, please take notice of your mid-trimester grade which was posted on Friday. Students received either a Pass or an Incomplete. Please see ISD grading guidelines that came out last week. I ask that you use this information as a self-check to guide your efforts over the final 4 weeks of school. Please continue to submit your Fitness Log each week before the window closes so you can ensure that you get full credit. The window for this week will open on Thursday and close on Saturday at 12:00pm, Noon. I always say early is on time, on time is late, and late is unacceptable. You should be participating in at least 30 minutes of physical activity each day to receive all points possible. By now you should have figured out how to adapt fitness activities to fit your personal needs. For instance, if you are injured or feeling under the weather, you can do some meditation or the daily stretches. If the weather does not cooperate, you can participate in any activity that you find on YouTube. For this week I have not only provided activities for you to complete each day, but I have also included musical numbers/videos for you to enjoy. I always feel that music makes any situation better and I hope you enjoy a laugh or two along the way. All the instructions and links for the week are included in this email as well as posted on my website. Thank you for your efforts!
Mindful Monday – 5/18
All kids benefit from practicing mindfulness. Who wouldn’t love to become more focused, calm, in control, and self-aware? Mindfulness is a technique that can help teach and strengthen those abilities over time. By practicing mindfulness, people can learn to become more aware of their own thoughts, feelings, sensations, and the environment around us. It helps us to refocus and re-center on the present, rather than the past or the future. Today’s task is to check out the link below and pick two mindfulness activities to participate in.
Tunes to Fight Gloom (song #1)
Trivia Tuesday – 5/19
Fitness Jeopardy! Today’s task is to check out the link below and play a game of Physical Fitness Jeopardy with members of your family. This episode is from Jeopardy Kids Week and a great way to incorporate expanded content across all school subjects. For our purposes, a body reward (exercise) is given to each player in the room after each question is given, regardless of whether their answer was correct or incorrect.
Round 1 - correct answer = 1 jumping jack/incorrect answer = 1 push up
Round 2 – correct answer = 2 squats/incorrect answer = 2 sit ups
Final Jeopardy – correct answer = 3 second plank/incorrect answer = 30 second wall sit/air chair
Tunes to Fight Gloom (song #2)
Walking Wednesday – 5/20
Walking Wednesday! Break a longer walk up into three separate short walks. Each walk should be about 10 minutes long and spaced out throughout the day (no less than 30 minutes total, but feel free to go longer if you wish). Try taking one short walk in the morning, afternoon, and evening. Encourage a family member to go with you or bring the dog along if you have one.
Tunes to Fight Gloom (song #30)
Throwback Thursday – 5/21
Bottle Flip Chaos – Video Challenge (OPEN PhysEd)
Tunes to Fight Gloom (song #4)
Family Friday – 5/22
Being stuck inside the house all day shouldn’t serve as an excuse for not being able to do something active. Use the following link to discover 10 different ways to be active indoors to help pass the time, find inspiration, and get some needed physical exercise. Today’s task is to check out the link below and pick two activities to participate in with your family indoors.
Tunes to Fight Gloom (song #5)
Welcome to Week 4 of online learning. Thank you to those who continue to submit their Fitness Logs each week by the Saturday deadline (12PM/Noon). Out of 150 kids in Week 1, only 6 students did not make the cut off. Unfortunately, these numbers have changed over the last two weeks, resulting in only partial credit or even a zero in some cases. I want to make sure you finish the year strong and I am here to support you if you have any questions. Please reach out to me if problems arise, before deadlines have passed, to ensure that we can work through the issue. Now, on to Week 4!
Fitness Challenges: While these can be done alone, you can contact a friend via your phone and challenge them as well. You can even do many of these activities while you are watching TV or another activity. Holding plank while watching TV starts to get pretty interesting.
Cardio ideas for each day: walk/jog outside, jump rope, ride your bicycle, use a home cardio machine if your parents have one. Aim for 20-30 minutes of cardio.
Plank challenge: hold plank (forearm or hands) for as long as you can. Try to aim for two minutes.
Extra challenge: raise alternate legs.
Fitness tip: While brushing your teeth tonight, stand on one leg at a time to challenge your balance.
· On your back,
o 25 bicycle crunches
o 25 leg lifts (alternate legs to make it more challenging)
o 25 sit ups.
Fitness tip: Use alternative methods to stay active. Walk the dog with greater frequency and duration. Help your family with chores and yardwork.
Pushup challenge: On your knees or in a full plank do 5 sets of 5 pushups.
Extra: Lift one leg at a time.
Find an online resource. There are many YouTube videos and resources that can challenge your fitness. Do a HIIT class, a yoga class or be creative and make your own fitness video! If you find a good resource, share it with a friend.
15 jumping jacks
15 side to side ski jumps
Week2 (4/27-5/1) (emailed to Students and Parents)
Welcome to Week 2 of remote learning. The directions and learning tools for this week are listed below. Each activity is broken down by day. Remember to fill out your Fitness Log at the end of the week. Please let me know if you have any questions. I hope everyone is doing well!
Week1 (4/20-4/24) (emailed to Students and Parents)
Dear Students and Parents,
Welcome to remote learning! I hope you had a fun and/or restful break and are ready to begin. This week you will be creating Homemade Obstacle Courses. The key to being successful in this challenge is flexibility. Now, I don’t mean flexibility in the traditional fitness way, like being able to touch your toes without bending your knees – I mean flexibility in the way that you set up your course.
Everyone’s obstacle courses will be completely different because we all have access to different materials and environments. Some of the best courses can be made with regular household items like blankets and pillows, but if you have a yard or outdoor space, please feel free to incorporate any fitness materials that you may have around. All of your courses should have some basic things in common. All good courses should contain:
Fitness/strength components – this can be an area where an athlete would be expected to do a certain number of push-ups, burpees, or jumping jacks.
Balance components – this can be an area where the athlete needs to jump from one pillow or rock to another without falling off. It can also look like a balance beam made out of logs (for an outdoor course) or rolled up towels or blankets for an indoor one.
Cardio components – this can be in the form of different locomotor skills that include running, skipping, jumping, sidestepping, or crab-walking.
The first step will be to decide where you would like to set up your course. Some options include in your backyard (if you have one) or on a sidewalk (this option might require chalk or colored tape). Please look ahead to the weather report before you decide where to build your course. In case of rain, you can find lots of good ideas for indoor obstacle courses on YouTube. The second step will be to decide what to use for your obstacles. Some classic choices are:
Your next step will be to set up a timer and run your course. You may want to make some adjustments as you go through, but once you begin recording your time you’ll want to keep the course consistent. Your goal will be to decrease your time without sacrificing accuracy or grace. Please remember to be careful and safe. Also, remember that you’ll need to put all of your supplies away when you have completed your training.
Feel free to send a video of you running your course to your teacher and be sure to submit your fitness log at the end of the week. Be sure to include not only your obstacle course physical activity, but also include other workouts you did throughout the week. As a reminder, I have listed our daily warm ups below that you can use throughout the trimester to loosen up your muscles before beginning any fitness routine.
Good luck and have fun!
Daily warm ups (10 seconds per stretch on each side):
April 19 (emailed to Students and Parents)
Welcome to Distance Learning, Trimester 3, Alternative Sports and Games. What could be more alternative than learning Physical Education from home right?
To begin, I hope that you and your families are safe and healthy as we work through these extraordinary times. Although it may not be ideal, we will make the best of the situation and learn how to motivate ourselves to be active now so that we can be healthy for a lifetime.
Beginning Monday (April 20th), Remote Learning will be made available to you. Each week (Sunday night or Monday morning) moving forward, I will offer you resources to help you stay fit and active. I hope that you will take advantage of the activities that will be given over the next nine weeks to help you with your overall wellness, but feel free to participate in any other physical activity that you enjoy. Each week you will be required to submit a fitness log via Google Forms (see Mr. Gray’s website) to show the work you have accomplished for that week. The goal is to get at least 30 minutes of activity per day. Final Trimester grades will be Pass/Fail based upon how much activity you get each week. Each week will be worth five points in the gradebook (one point per day of activity/Monday-Friday). The deadline to hand in your fitness log is each Saturday by Noon. Fitness logs cannot be submitted after this window closes and are unable to be made up. As always, I ask that you challenge yourself, do your best, and have fun.
Important things to remember:
Trimester 3 Grade is Pass/Fail
Trimester is 9 weeks
Each day is worth 1 point
Each week is worth 5 points
Fitness Log due each Saturday by Noon
Late fitness logs will not be accepted
Please contact me if you have any questions via email as this will be our primary form of communication. I will respond to emails within 24 hours. Look for Week 1 activities on my website starting tomorrow morning. I look forward to working with you this trimester and excited for the challenges that lie ahead in this uncertain time.
April 17 (posted on website)
Essential Learnings (EL's)
Physical Education (PE)
The Issaquah Middle Schools Physical Education program is designed for students to acquire the knowledge and skills to maintain an active life through motor skills, movement, safety, and fitness. Our overall goal has been and always will be to help students to become physically literate. Physical literacy is the ability to move with competence and confidence in a wide variety of physical activities in multiple environments that benefit the healthy development of the whole person. Beginning on April 20th, Essential Learnings (ELs) will be centered on the values of how to be active for a lifetime and to promote lifelong fitness. Physical Education lessons and activities will continue to develop physically literate individuals through deliberate practice of well-designed learning tasks that allow for skill acquisition in an instructional climate focused on mastery.
This is a one-trimester course for students who are interested in a non-traditional approach to Physical Education requirements. This class introduces the values and skills of Hatha Yoga (yoga of exercise) to the beginning student (two times per week). This class is designed to create a supportive and non-competitive atmosphere where students can learn and grow, as well as offering knowledge and skills to keep fit for life. Students will learn how to reduce tension, increase energy levels, reconnect to self-awareness, and get fit. This class will challenge and enrich individuals by allowing them to discover their flexibility, strength, and improve their cardiovascular conditioning. Through physical involvement, each person will experience the positive effects of a daily fitness routine. This class is for students who enjoy physical education and are self-motivated. Students are expected to participate fully and with a high level of maturity. All instructional pieces are provided; PE clothing required.
Monday - Meditation Monday (Yoga)
Tuesday - Tune Up Tuesday (Yoga)
Wednesday - Walking Wednesday
Thursday - Throwback Thursday
Friday - Fun Friday
Yoga for the Brain - Final Paper
FINAL PAPER (25 points) YogaforBrainFINALrubric.docx
Strategies for Final Paper Success StrategiesforSuccess.docx
Writing Prompts Criteria Journal/Reflections JournalReflectionCriteria.docx
This is a one-trimester course for students who are interested in a non-traditional approach to Physical Education requirements. This class introduces the values and skills of alternative/non-mainstream fitness activities, global sports, and games. This class is designed to create a supportive and non-competitive atmosphere where students can learn and grow, as well as offering knowledge and skills to keep fit for life. Students will learn how to play alternative sports/games and get fit. This class will challenge and enrich individuals by allowing them to discover alternative fitness related activities, experience different parts of the world, and improve their cardiovascular conditioning. Through physical involvement, each person will experience the positive effects of a daily fitness routine. This class is for students who enjoy physical education and are self-motivated. Students are expected to participate fully and with a high level of maturity. All instructional pieces are provided; PE clothing required.
This is a two-trimester course for students who are interested in a traditional approach to Physical Education requirements. This class introduces the values and skills of mainstream fitness activities, team/individual sports, lawn/leisure games, and dance. This class is designed to create a supportive atmosphere where students can learn and grow, as well as offering knowledge and skills to keep fit for life. Students will learn how to play competitive sports/games and get fit. This class will challenge and enrich individuals by allowing them to discover fitness related activities, participate in team/individual sports, engage in styles of dance, and improve their cardiovascular conditioning. Through physical involvement, each person will experience the positive effects of a daily fitness routine. This class is for students who enjoy physical education and are self-motivated. Students are expected to participate fully and with a high level of maturity. All instructional pieces are provided; PE clothing required.