Invisible Dumbbells) Complete the Activity with a Friend Or Family Member

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ACTIVE HOME PHYSICAL EDUCATION: HIGH SCHOOL SOCIAL DISTANCING (Invisible Dumbbells) Complete the activity with a friend or family member. Don’t forget to log your daily physical activity time.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 I will demonstrate I will minimize I will use the I will focus on proper I will demonstrate perfect exercise fatigue by following perceived exertion technique while proper exercise form form during all a sleep routine at chart to self-assess performing Darebee as an essential part My Learning Goals Darebee fitness and night. This will help the intensity of my and Invisible of my injury Invisible Dumbbell give my mind and daily physical Dumbbell activities. prevention practice. activities. body the rest that I education time. need. EXERCISE FORM FATIGUE PERCEIVED TECHNIQUE INJURY A specific way of Extreme tiredness, EXERTION A skillful or efficient PREVENTION performing a generally resulting How hard an way of performing Deliberate actions, Today’s physical activity or from physical or individual feels an activity. routines, and Vocabulary movement to mental exertion. her/his body is systems intended to promote safety, working during a stop harm from enhance benefits, bout of physical happening. and avoid injury. activity or exercise. Chosen One The Bard Chosen One The Bard Warm-Up Activity Choice (Darebee) (Darebee) (Darebee) (Darebee) Activity 1: Activity 2: Activity 4: Activity 5: Activity 5: Invisible Dumbbells Invisible Dumbbells Invisible Dumbbells Invisible Dumbbells Invisible Dumbbells Learning Focus Perform the Perform the Perform the Perform the Perform the Activity following stations: following stations: following stations: following stations: following stations: Biceps Curl Dumbbell Crunch Dumbbell Lunges Plank Rows Dumbbell Squats Dumbbell Crunch Dumbbell Lunges Plank Rows Dumbbell Squats Triceps Push Daily Movement Good Morning Good Morning Good Morning Good Morning Good Morning Activity (Darebee) (Darebee) (Darebee) (Darebee) (Darebee) Choose a Choose a Choose a Choose a Choose a Refocus Guided Meditation Guided Meditation Guided Meditation Guided Meditation Guided Meditation Did You Complete Yes or No Yes or No Yes or No Yes or No Yes or No the Fitness Log? How am I feeling today?

For more physical education resources and activity ideas for your family visit OPENPhysEd.org

INVISIBLE DUMBBELL FITNESS STATIONS

Notes to instructors: Help students work on muscular fitness without the heavy lifting! These cards are designed to be set up in station format with small groups of students working at each station. Time each station interval for 30 seconds to 2 minutes. Students perform the exercise on the card and then rotate to the next station.

As with any game or activity resource, it’s up to you to assess the needs and abilities of the students under your supervision. Modify these activities as needed to meet the requirements of your space, group size, and age ranges.

The pages of this packet are designed to be used as station cards. The instructions can be read and explained by older and more mature students. However, we strongly recommend teaching each exercise to the group before allowing students to work independently.

Every page includes a reminder to practice safe social distancing. All of the exercises in this packet were designed to allow students to remain a minimum of 6 feet apart and DO NOT require them to use or share equipment.