SPRINGFIELD COLLEGE - DAILY LESSON PLAN

NAME: Kait Moss DATE: 11/18/2014

TIME: 8:16 9:08, 9:12 9:59

SCHOOL: Agawam High School

LESSON#: 7

FACILITIES: Middle Gymnasium

CLASS SIZE: 20 - 35

UNIT/THEME: Wellness

GENERIC LEVEL: Control/Utilization

EQUIPMENT: 1. Mats (10)

GRADE: 9 - 12

2. Music/Player

FOCUS OF LESSON: Pilates

STUDENT PERFORMANCE OBJECTIVES (SPO):
By the end of the lesson, students should be able to:
(P): 90% of students will demonstrate 8 different Pilates poses throughout the Pilates lesson. (SHAPE S1.H1.L2;
MA CF 2.20)
(C): Identify yoga as a stress-management strategy through deep breathing and stretching used to reduce stress.
(SHAPE S3.H14.L1 ; MA CF 2.25)
(A): Be respectful of classmates and individual abilities during Pilates lesson. (SHAPE S4.H2.L1; MA CF 2.26)
TEACHER PERFORMANCE OBJECTIVES - During the lesson the teacher will:
1. Inform students about what is going to happen immediately and what is expected as soon as the activity
finishes to help save time.
2. Rotate throughout the classroom providing feedback to students who are on task, and giving their best effort at
improving their skills.
3. Extend to students who are looking for an increased workout, refine for students who need more structure or
modified exercises.
4. Inform students of the benefits of each pose.
SPECIAL CONSIDERATIONS - What are the safety concerns? What is unique about the students in this
class?
1. Special needs students need to be partnered with cooperating peers who will encourage their development
of skills.
2. Middle gymnasium still has gymnastics equipment set up and people need to stay off of any equipment
that are not the mats and equipment that is set up for class.
3. Inform students that the quality of the exercise is more important than the quantity they can do to avoid
injury and actually work the correct muscles.
REFERENCES:

http://www.skinnymom.com/2014/09/10/yoga-vs-pilates-which-is-right-for-you/
http://www.sparkpeople.com/resource/videos-detail.asp?video=36
http://www.pinterest.com/pin/363806476118998488/

LESSON PLAN FORM

TIME
SEQUENCE OF LESSON
0:00 Transition: Ss will enter the locker
5:00 rooms and change and meet in the
middle gymnasium.
5:00
11:00

Warm-up: AHS Specific

Ms. Moss will take attendance,
noting any students with excused/
unexcused absences, and anyone
unprepared for PE on their student
cards. Students will only perform the
AHS warm up routine on days
which wellness is performing a more
low key activity such as relaxation
or yoga, as the rest of the Wellness
Unit activities. The warm up
consists of: a jog (specific time
based on week of the year, add 10
seconds each week, this week is
3:30), ten 3-count jumping jacks, 10
push ups, 10 sit ups. These exercises
are led by student volunteers, if no
volunteer the group will continue to
run for :30 seconds until we have 12 volunteers.

11:00

11:30

Transition: Whistle blown to get ss

attention. Ss will sit in the center
and listen to the instruction for the
day.

11:30

18:30

Instruction: Pilates
Today were going to do a Pilates
workout. Modern exercise
developed by Joseph Pilates in the
1920s to improve core strength and
spinal alignment. Believed in mental
and physical strength and studied
Eastern and Western types of
exercise.
Combination of flexibility, core
strength and body awareness to
support physical rehabilitation.

ORGANIZATION

REFLECT

The idea is to improve your body

from the center outward by
strengthening the core and
improving posture. Resistance
exercise used to build muscle and
support for the body and aide to the
bodys flexibility.
Pro to Pilates
1. No-impact workout!
2. Improve posture
3. Better balance
4. Reduced risk of injury
5. Increased strength
6. Enhanced core stability
7. Improve flexibility
Goals: Give your best effort. Its
quality over quantity. Its more
important for you to do the exercise
correctly at a slower pace to avoid
injury.
18:30 Transition: Students will hold the
18:45 pose for 10-20 seconds.
18:45

38:45

Activity 1: Pilates
Ss will follow Ms. Moss as she
leads the class through basic Pilates
poses.
Sitting up straight, bent knees, feet
shoulder width apart, toes flexed,
arms out straight, soft shoulders,
engage core.
3 xs - Deep breath, inhale through
the nose, exhale through mouth.
Engage core sit taller.
100s
Pulse arms 5 xs on inhale, 5 xs on
exhale for 10 rounds.
Pulse from back engage core, feel

triceps working.
Transition: Lie down on mat, feet
planted firmly, knees bent, head in
neutral looking up.
Arch low back on inhale. Exhale
round your lower back lifting hips
slightly off floor.
Find neutral position like you
could balance a glass of water on
your stomach.
Transition: Inhale lift walking
fingers toward toes. Exhale lower
slowly engaging the core, lower
head and neck back to ground.
Hollow out stomach and lift right
foot then left foot only 1 inch off the
ground. Lift the leg from the core.
Then do both feet at the same time.
Keep shoulders relaxed.
3 xs on R, 3 xs on L, 3 xs both.
100s again
Legs tabletop
Lift head and neck off ground
engaging upper abs.
Inhale 5 pulses, Exhale 5 pulses 10
rounds
Break :10 in between rounds 5 and
6.
Take a knee in each hand, circle
knees in one direction, and then the
opposite for :10 each rotation.
Walk feet toward end of mat. Keep
knees slightly bent.
Roll Up
Inhale - Lift head and neck. Place
hands behind thighs to roll up the
rest of the way. Round forward over

legs (shift legs back if needed).

Exhale - Reach fingers over toes,
keeping shoulders long. Then
reverse roll back down feel every
vertebrae hit the ground on the way
down.
3 xs
Adding lifting arms up to sky and
then grabbing legs. 3 xs
Single-Leg Stretch
Draw knees to chest, then tabletop
the legs. Exhale lift head, neck and
chest off the mat. Extend one leg 45
degrees and draw opposite kneed in
toward chest. Grasp with one hand
on knee other on ankle and pulse.
Switch legs on inhale and pulse,
then switch on exhale. 10 xs total, 5
per leg.
Double Leg Stretch
Draw knees toward chest with arms
hugging the shins. Lift the head,
neck and shoulders off mat. Inhale
straighten legs to a 45 degree angle
and arms out overhead by ears (Vshape). Exhale circle arms down
while bringing in knees to starting
position.
Single Straight Leg Stretch
Arms perpendicular to the ground.
Bring right leg close to the face as
flexibility allows, grasping the lower
leg with both hands (not around
knee). Pulse the leg towards the
torso twice. Opposite leg extends out
over mat (not on ground). Then
switch. 10 xs total.
Double Leg Lowers
Inhale legs go straight up
perpendicular to the ground, and lift
head, neck and shoulders off ground.

Exhale lower legs down (no space

between back and ground, dont go
so low if there is). Inhale lift legs
back to starting position. 10 xs
Shoulder Bridge
Bend knees to sit up position. Arms
along side mat. Exhale - Lift hips off
mat toward the ceiling. Extend the
right leg straight out and kick up to
ceiling with a pointed toe. Flex heel
and lower leg back to knee level.
Single-Leg Circles
Legs together lie flat. Arms by sides.
Stretch one leg up to ceiling straight
and close to perpendicular. Draw
circles in the air with your leg, by
starting across your body, then down
to ankle, out, around, and back up. 5
xs then switch. 2 rounds.
Transition: Inhale lift sitting even
taller. Exhale - Round over beach
ball with legs extended out but knees
bent. Hollow the belly by pulling the
belly button toward the spine. 3 xs
sitting taller each time.
Saw
Feet wider than shoulders. Twist
pinky finger to littlest toe, pulse
twice (saw) reach, lift, center and
alternate.
Transition: Bring feet together.
Twist
From waist, twist pulse twice and
center.
Transition: Flip onto stomach
Swan Dive
Forehead on ground, thighs pressed
together. Place palms under

shoulders and press your elbows into

your sides. Inhale and lift head and
chest. Hold for one count, lift arms
up and out to sides palms up. Exhale
- Rock forward onto chest, lifting
legs behind. 6 xs
Swimming
Extend arms forward, palms down,
toes pointed. Lift arms, legs, chest,
and head up and hold for 1. Inhale
and exhale as you alternate lifting
one arm and opposite leg, without
touching to mat. 20 xs
Refining: Move slowly, dont over
stretch. Modifications of each move
will be suggested when demoing the
pose.
Extending: Students who need to be
challenged can be given
modifications and encouraged to get
deeper into the stretch or hold poses
longer.
38:45

39:00

Transition: Ss will move

equipment against mats or back gym
if its the last class. And stretch out
during closure.

39:00

43:00

Closure: The different

muscles/groups of muscles the
exercises worked during step
aerobics.

43:00

48:00

Ss will be sent to the locker rooms

to get changed.