P.E. - Physical Education (5th Grade)
Resources:
Go Noodle Suggestions from "We Are Teachers" site: Just Dance (YouTube) Cosmic Kids Yoga (YouTube) Kidz Bob Dance Along Videos (YouTube) Below, you'll find information from Kevin Suzukida.
Mr. S. is a PE teacher for several classes at our school. Flexibility
Flexibility doesn’t mean we have to do the splits or make our body like a pretzel. What flexibility means is that our muscles and joints (ex. wrists, knees, elbows) can bend and move easily. Flexible kids should be able to move in a lot of different directions and without pain, like in the pictures below... We need to stretch almost every day, and we should do each stretch for at least 20 seconds.
Before you exercise, you should do a dynamic stretch. Dynamic stretches are moving stretches that help get the blood flowing to your body. This prevents injury. After you play a sport, you should complete static stretches to cool down. These stretches make your muscles bend more, keeping you flexible. They also help you to relax and prevent you from getting sore. Remember to always start stretching with a dynamic stretch and finish with a static stretch. Dynamic Stretching:
- before you work out - always have movement - gets the blood flowing & your muscles warm quickly Examples of Dynamic Stretching Do 2 of these exercises for 30 seconds each!
Examples of Static Stretching
Cool Down-Static Stretch Time!
- Static stretches are always done at the end of a workout - "Static” means that you are not moving when stretching - Static stretches help elongate your muscles and increase range of motion - Should be done for at least 20 seconds, twice each muscle Muscles - Diagram with Terminology Static Stretches
Please look at the pictures below and get in each pose and hold. Switch sides after 20 seconds Hamstring (the back of your leg)
![]() Quadriceps (thigh) - Keep knees close together!
Deltoid (shoulder):
- Reach your left arm across your body at chest height. - Hook your right hand over your left elbow and pull the left arm closer to your chest to stretch a little farther. Switch after Triceps (back of the arm):
- Bend your right elbow above your head and bring your palm as far down your back as you can - Grab your right elbow with your left hand and gently pull it to the left until you feel a stretch |
Five Components of Fitness
Review Questions about Flexibility:
True or False: 1. Flexibility is when our muscles and joints can bend more easily 2. A static stretch is done at the end of a workout. Static stretches do not have any moving. 3. When stretching, you should try to hold the stretch pose for at least 20 seconds. 4. Match the word from the word bank with the correct picture below about stretching that muscle: Hamstring Triceps Quadriceps Deltoid (shoulder) Review Questions about Cardiovascular Fitness:
Word bank: Fist Pumps Organs Heart Attack Nutrients 5 days, 30 minutes Circulation Oxygen Center Use the words above to fill in the blanks below. (1) ___________ ___________ is the number one cause of death in the U.S. today. Your heart is the most important (2) ______________ in your body. It is located in the (3) ___________ of your chest and is about the size of your (4) ________. The heart delivers (5) ________ and (6) _________ through the blood. Exercising the heart is great for your body. When you exercise, your heart (7) ________ faster, giving more (8) __________ to the blood in your body. You should exercise (9) __________, ____________ a week. Mindfulness
Mindfulness involves focus, thinking, visualization, and blocking out external distractions. Being present, in the moment, not in the past or future! Daily meditation or practicing mindfulness poses helps increase your ability to be mindful. Watch the video: https://youtu.be/vzKryaN44ss Cardiovascular Fitness (the heart!)
Physical Activity: Moderate vs. Vigorous 4.3.3 Participate three to four days each week, for increasing periods of time, in continuous moderate to vigorous physical activities at the appropriate intensity to increase aerobic capacity. Words to know: Moderate, Vigorous, Heart Beat, Aerobic Capacity Observation Skill: Talk test Aerobic capacity is the maximum amount of air (oxygen) your body uses during intense exercise. Your heart pumps blood to deliver the oxygen to your body. When your heart and lungs are in good shape, you have better aerobic capacity. Good aerobic capacity will help you exercise longer and harder! How do we get better aerobic capacity?
In order to get in better shape, you need to practice moderate to vigorous activity 3-4 times a week! The more you practice, the longer you will be able to play sports and do activities. Your body will be healthy and have more aerobic capacity! How can you tell if an activity is moderate or vigorous?
Moderate = Heart is beating medium speed Vigorous: Heart is beating fast!
Put your hands over your chest to find out how hard your heart is beating:
How can you tell if an activity is moderate or vigorous?
Talk Test: Moderate = Can talk a little bit (ex. A few words, “How’s it going today?”) Vigorous = Can hardly talk (ex. one word, “Hey”)
How Often?
-You need to do moderate to vigorous activity 3-4 times a week. -You should increase the amount of time you do the exercises as you get in better shape. Examples of Moderate and Vigorous Activity Moderate: walking fast, jogging, light dancing, light exercise or sports (baseball, golf) Vigorous: jumping, running fast, heavy weight exercises, basketball, wrestling, swimming fast, soccer |