To prepare students for success on the Physical Fitness Tests. 6-8 Stop watch; a signal to switch stations (i;e; drum; a clap; a whistle; etc;); paper for exit (assessments); pencils; 4 mats (2 folded; 2 unfolded); 3 jump ropes; 18 five pound weights; 18 two pound weights; 6 hoops; 3 step aerobic benches; and a tape/cd player for upbeat music; Posters with the following information on them should be included at each station so the kids will know where to go next and what to do; Description of Idea

There are 12 stations. Divide class into 12 groups (if there are 36 students, 3 per station). Listed below are the station numbers, the equipment needed and the performance tips (i.e., cues) for each station.

Each group will start at a different station. Take 5 minutes to explain all of the stations (have the students walk from station to station with you while you demonstrate skills). Students have 30 seconds at each station and 15 seconds to put there equipment away and get to the next station and begin. They will go around the stations twice. Students will check their heart rate at the beginning of the class and at the end of the class. As an assessment, they will answer the following questions.

Assessment questions:

What was your heart rate at the beginning and end of class?

Is it different? Why or why not?

List three of your favorite stations and tell which fitness test it was preparing you for.

Why did we have you do these stations?

What would you change about today's lesson about fitness?

Station 1: Dance

Dance any school appropriate dance in the time allowed.

Equipment: tape/cd player and music

Station 2:

Push-ups

Do as many push-ups as you can in the time allowed

You can do them on your knees or on your toes

Cues: Hands shoulder width apart

Equipment: 1 mat

Station 3: Jump Rope (Individual ropes)

Jump rope as many times as you can in the time allowed

You can jump frontwards, backwards or with a partner (one turning, two jumping).

Cues: Use wrists and fingers to turn the rope and not your arms, jump only high enough to clear the rope

Equipment: 3 (or 4 depending on number in each group) jump ropes and plenty of space

Station 4:

Front Extensions

Do as many front extensions as you can in the time allowed

Cues: Keep your arms straight and shoulders down

Equipment: 6 (or 8) 5 pound weights and 6 (or 8) 2 pound weights.

Station 5:

High Steps

Walk with high knees to the PE teacher, give teacher a "high five" and walk with high knees in general space during the time allowed

Station 6:

Front/back hops

Do as many front/back hops as you can in the time allowed

Cues: Jump high enough to get over the hoop, Remember to land inside the hoop so you don't slip on it.

Equipment: 3 (or 4) hoops

Station 7:

Lateral Extensions

Do as many lateral extensions as you can in the time allowed

Cues: Keep your arms straight and shoulders down

Equipment: 6 (or 8) 5 pound weights and 6 (or 8) 2 pound weights

Station 8:

Bench Steps

Do as many bench steps as you can in the time allowed

Cues: Plant each foot on the bench before transferring your weight, Step with right foot, then left foot

Equipment: 3 (or 4) step aerobic benches, bleachers, or steps

Station 9:

Reverse Push-ups

Do as many reverse push-ups as you can in the time allowed

Cues: Completely straighten your arms after each reverse push-up.

Equipment: 2 folded mats

Station 10:

Crunches

Do as many crunches as you can in the time allowed

Cues: Keep your elbows pointed out to the side, concentrate on tight stomach muscles

Equipment: 1 mat

Station 11:

Side hops

Do as many side hops as you can in the time allowed

Cues: Remember to land inside the hoop so you don't slip on it.

Equipment: 3 (or 4) hoops

Station 12:

Tricep Extensions


Do as many tricep extensions as you can in the time allowed

Cues: Keep your elbows by your ears
Equipment: 6 (or 8) 5 pound weights and 6 (or 8) 2 pound weights. Melinda Fuller. Posted on PEC: 9/21/2001.

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