First Choice Fit Workout

First Choice Fit Workout

Objectives: TSWBT participate in different exercises while using the correct technique for each exercise.

Equipment:

• Gym space
• Video board
• Laptop
• Speakers

Introduction: The teacher will introduce the first choice fit with Marcus Lattimore. The teacher will talk to the students about the five health-related fitness components which are body composition, flexibility, muscular strength, muscular endurance, and cardiovascular endurance.

            Body Composition: ratio of fat to muscle

            Flexibility: the component which checks the ability of the joints in the body to move to their full range of motion

            Muscular Strength: the capability of the muscles to lift weight

            Muscular Endurance: the ability of the body to perform repeated exercises without getting tired

            Cardiovascular Endurance: the component which helps to determine if the heart and lungs are working in coordination

Workout Tasks: The teacher will introduce one exercise at a time. Show the video for each exercise from the First Choice fit series while demonstrating and explaining each exercise afterward. Have students complete each exercise two separate times (2 sets). The teacher can allow students to practice along with the video.

1. Forward Lunge: Students will complete 2 sets of 10 lunges (5 each leg) while alternating which leg they are lunging with. Allow students to rest 30 seconds in-between sets. Explain to the students which fitness component this exercise focuses on (muscular strength/endurance).

Cues: Feet together, eyes up, hands behind head, lunge forward (alternating legs)

2. High Knees: Students will complete 2 sets of high knees for 30 seconds each set. Explain to the students how this exercise focuses on the cardiovascular endurance fitness component.

Cues: Opposite hand, opposite knee

3. Plank: Students will be completing the plank exercise which focuses on muscular endurance. Students will be completing 2 sets of 15-20 seconds each depending on the class.  

Cues: On elbows, interlock fingers, eyes up, and body straight

4. RDL (Roman Dead Lift): Students will be completing the RDL exercise which focuses on muscular strength for the leg muscles. Students will complete 2 sets of 10. Allow students to rest 30 seconds between sets.

Cues: Feet shoulder width apart, chest up, bend until back is parallel with the floor, stand up

5. Shoulder Taps: Students will be completing shoulder taps which focuses on muscular endurance. Have students complete 2 sets of 10 (5 each shoulder). Allow students to rest between sets.

Cues: Pushup position, spread feet, bring hand up, tap opposite shoulder. Make sure to keep body as still as possible!

6. Squats: Students will be completing the squat exercise which focuses on muscular strength and muscular endurance. Students will be completing 2 sets of 10 squats. Allow students to rest between sets.

Cues: Feet shoulder width, eyes up, chest up, raise hands as you go down

7. Perfect Pushup: Students will be completing the pushup exercise which works on muscular strength and muscular endurance. Students will be completing two sets of 10 reps. Allow students to rest between sets.

Cues:  Hands underneath shoulders, elbows in, make sure arms are 90 degrees when going down, push back into the up position

8. Turkish Get-up: Students will be completing the exercise called Turkish get-up which works on muscular strength and endurance. This exercise is a little more difficult than the others. Have students complete 1 set of 10 with the students completing 5 on each side of the body.

Cues (For right side): start on back, right knee bent, right arm up, come up on elbow, come up on hand, bring hips up, left leg through, stand up  

Cues (For left side): start on back, left knee bent, left arm up, come up on elbow, come up on hand, bring hips up, left leg through, stand up  

Conclusion: Teacher will hand out the exit slip to all of the students. After all the exit slips are turned in the teacher will review the 5 components of fitness and which components each exercise worked on.