Fitness Program Teacher's Guide

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Extended Day Program: Fitness
Teacher’s Guide
Fitness: Healthy child = Healthy Life
Monday-Friday 8:00am-6:00pm
Arnone Elementary
Created by: Thomas Noah
Tnoah10@gmail.com
Course Instructor:
Course Supervisor: Alison Santoro
ALISONMSANTORO@bpsma.org
508-894-4257
Course Description:
Healthy child = Healthy Life
Webster’s Collegiate Dictionary defines fitness as the ability to transmit genes and being healthy.
Otherwise fitness is being able to perform physical activity. It also means having the energy,
strength and coordination. There are many benefits of fitness: you'll feel more able to do
everyday activities; play, run, dance bike etc. Children who are fit may have more energy, sleep
better, and better focus at school. When you stay active and fit, you burn more calories, even
when you're at rest. Improving your fitness is good for your heart, lungs, bones, muscles, and
joints, especially for children.
Course Objectives:
The objectives of this course is to create a team environment including developing respect for
others and demonstrating good sportsmanship and teach the basic concept of offense & defense
as well as the importance of dynamic & static stretches. Emphasize on dynamic warm-ups and
static cool downs is crucial especially for the older group of students moving on to middle school
in a few years or those currently playing organized sports.
Course Rules:
1. Respect class policies
2. Respect Fitness Instructor & teachers (stop when you’re told)
3. Respect fellow students
4. Have fun!!!
5. Help clean up

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Opportunity for Rewards:
Class Participation (volunteering, activity, cooperation etc.)
Assignment
• Personal activity log- keeping track of any physical or fitness related activities done at
home
Rewards:
• Healthy treats to support healthy lifestyle outside the class room
• Jump ropes, balls (football, soccer, basketball, etc.) and more
Free-Time Policy:
• 10-15-minutes of flexibility at the end of class
• Free-Time varies depending on students’ cooperation during warm-ups and fitness
activities, IT IS NOT GUARANTEED
• Violation of any Fitness Policy, Extended Day Policy and other inappropriate behavior
will lead to loss of Free-Time as a group and as individuals
The Free-Time policy gives students the freedom to play a game/activity of their choice after
team activities. It is more beneficial to the younger groups because it is more difficult to run
team activities with them, specifically sports related activities. The Free-Time policy is an
incentive for good behavior although it is already expected of them as members of Extended
Day. For the first few weeks, at the beginning of each class, stress that Free-Time is a privilege;
it is earned, never given.
Dress Code Policy:
Students are required to bring appropriate gym attire to class. It is strongly recommended that
both girls and boys bring sneakers to every class. The only exceptions for girls are flats. Open
toe shoes (slippers, flip flops, sandals, etc) or heals are prohibited because they are the most
prone to injuries; slipping, stomping of toes, twisting of ankles and more. It is highly
recommended that both boys and girls bring sports shorts or sweat pants to class. Everything else
makes it inconvenient to participate in physical activities. Girls are not allowed to wear dresses
and skirts during Fitness. Lack of appropriate gym attire could inhibit or limit participation in
physical activities. It is impossible for girls wearing dresses or skirts to participate in games like
capture the flag or tails. First time violation will result in five minutes on the bench during
activity period. Repeated violation will lead to more time on the bench or lost of Free-Time. A
note will be send home to parents on the first week of Extended Day regarding dress code.
Repeated violators will be given frequent notes to take home. Recommend that students who find
it difficult bring athletic clothes or shoes to leave in their lockers for the week.
Fitness Helpers
These are quiet, respectful & patient students chosen lead warm-ups, cool-downs stretches &
captain for activities. Much like the Free-Time policy, this is an incentive to do well. These
groups of students tend to behave more or are more motivated when given something to look
forward to.

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Weekly Activity Log:
Dynamic stretching- moving parts of the body or sometimes full body movement while gradually
increasing reach or speed of movement. Dynamic stretching consists of controlled leg and arm
swings that you take gently. An example of dynamic stretching would be slow, controlled leg
swings, arm swings, or torso twists. Dynamic stretching exercises should be performed in sets of
8-12 repetitions.
Static stretching- An active stretch where you hold a position for a short period of time (10-30
second). For example, bringing your leg up high and then holding it there without anything.
Group Sessions: 45mins
Ø 5-10mins = Warm-up (Dynamic)
Ø 20mins = Planned Activities
Ø 10-minutes = Free-Time (if possible)
Ø 5mins = cool down (Static)
*Fitness class structure could be customized to Instructor’s standards*
Monday Tuesday Wednesday Thursday Friday
Kindergarten
(ages 5-6)
Groups 1-4
Groups
1-4
Grade 1 (ages
5-6)
Groups 5-9
Groups
5 & 6
(together)
Groups
7, 8 & 9
Groups
5 & 6
(together)
Groups
7, 8 & 9
Grade 2 (ages
7-8) Groups
10-12
Groups
10, 11 & 12
Groups
10, 11 & 12
Grade 3 (ages
8-9) Groups
13-15
Groups
13, 14 & 15
Groups
14 & 15
Group 13
Grade 4 (ages
9-10) Groups
16-18
Group 18 Group
16 , 17 & 18
Group
16 & 17

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Extended Day Section I
Warm-Up & Cool-Down Activities
Week 1 Week 2 Week 3 Week 4
Ø Jumping Jacks
(10 reps)
Ø Reach Jumps
(10 reps)
Ø Finish up with
static stretch
Warm-Up instructions:
Jumping Jacks- universal
Reach Jumps-
Jump as if you were reaching
for something in the sky
(favorite snack or toy)
Static stretches- optional
(focus on upper & lower body)
Ø 2 laps
Ø Arm Rotations
10-sec count
static stretch
Two laps-
Have student run around the
gym twice without cutting
corners.
Arm Rotations -
Arm movements forward,
backwards, in circles. Have
them hold for another 5-10
seconds horizontally.
Ø Squat Jumps
(5-10 reps)
Ø 3 times (10-
20sec rest)
static stretch
1. Squat- no lower
than 90°
2. Right up into a
jump (similar to
reach jumps)
(focus on upper & lower
body)
Ø 2 Laps
Ø Torso Twist
Count to 15-
20seconds
Two laps- same as week
2 instructions
Torso Twist-
While standing up, move
elbows from side to side
in a robotic motion.

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Week 1:
Week 2:
Kindergarten
(ages 5-6)
Groups 1-4
Activity:
Grade 1 (ages
5-6)
Groups 5-9
Activity: Activity: Activity: Activity:
Grade 2 (ages
7-8) Groups
10-12
Activity: Activity:
Grade 3 (ages
8-9) Groups
13-15
Activity: Activity: Activity:
Grade 4 (ages
9-10) Groups
16-18
Kindergarten
(ages 5-6)
Groups 1-4
Activity:
Grade 1 (ages
5-6)
Groups 5-9
Grade 2 (ages
7-8) Groups
10-12
Activity: Activity:
Grade 3 (ages
8-9) Groups
13-15
Grade 4 (ages
9-10) Groups
16-18

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Week 3:
Week 4:
Kindergarten
(ages 5-6)
Groups 1-4
Activity:
Grade 1 (ages
5-6)
Groups 5-9
Grade 2 (ages
7-8) Groups
10-12
Activity: Activity:
Grade 3 (ages
8-9) Groups
13-15
Grade 4 (ages
9-10) Groups
16-18
Kindergarten
(ages 5-6)
Groups 1-4
Activity:
Grade 1 (ages
5-6)
Groups 5-9
Grade 2 (ages
7-8) Groups
10-12
Activity: Activity:
Grade 3 (ages
8-9) Groups
13-15
Grade 4 (ages
9-10) Groups
16-18

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Extended Day Section II
Warm-Up & Cool-Down Activities
Week 5 Week 6 Week 7 Week 8
Ø Jumping Jacks
(15-20 reps)
Ø Wall Sits (10
seconds hold, 2
times )
static stretch
Jumping Jacks- universal
Wall Sits-
From standing position, lean
back against a wall and sit in
90° position. Arms should be
on your lap while looking
forward.
Ø Squats (10 reps)
Ø Arm Rotations (5
seconds between
positions)
static stretch
Squats-
From standing position move
down to 90° and back up
(repeat steps)
Arm Rotations -
Same instructions as week 2
Ø 3 laps
Ø Squat jumps
(10 reps)
static stretch
3 laps- same instructions as
week 2 & 4.
Squat Jumps- same
instructions as week 3.
(focus on upper & lower
body)
Field Trip week!!!!

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Week 5:
Week 6:
Kindergarten
(ages 5-6)
Groups 1-4
Activity:
Grade 1 (ages
5-6)
Groups 5-9
Grade 2 (ages
7-8) Groups
10-12
Activity: Activity:
Grade 3 (ages
8-9) Groups
13-15
Grade 4 (ages
9-10) Groups
16-18
Kindergarten
(ages 5-6)
Groups 1-4
Activity:
Grade 1 (ages
5-6)
Groups 5-9
Grade 2 (ages
7-8) Groups
10-12
Activity: Activity:
Grade 3 (ages
8-9) Groups
13-15
Grade 4 (ages
9-10) Groups
16-18

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Week 7:
Activities & Sports for Ages 5-7
Kindergarten-Group 12
Sports
Basketball/Basketball drills/Games
Soccer/Soccer drills/Games
Hand ball
Dodge ball
Kick Ball
General Activities:
Freeze Tag
Shark Attack
Red Light/Green Light
Color Spree
Buddy Tag
Kindergarten
(ages 5-6)
Groups 1-4
Activity:
Grade 1 (ages
5-6)
Groups 5-9
Grade 2 (ages
7-8) Groups
10-12
Activity: Activity:
Grade 3 (ages
8-9) Groups
13-15
Grade 4 (ages
9-10) Groups
16-18

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Activities & Sports for Ages 8-12
Group 13-16
Sports
Basketball
• Basic warm up drills (dribble, passing & shooting)
• Knockout
• Around the world
Soccer
• Basic warm up drills (dribble & passing)
• World cup
• One big game (2 teams)
Hand ball
Speed ball
Dodge ball
Kick Ball
Matt Ball
General Activities:
Freeze Tag
Shark Attack
Color Spree
Buddy Tag
Capture the Flag
Tails
Sprints:
Relay Race
Cat & Mouse
Parseghian’s
*Please feel free to include other sports or activities to the list- modification over time is
strongly recommended*

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Activities/Sports Instructions
Sports:
Basketball
Help students with shooting & dribble techniques
Shooting Drills-
• Elbows, wrist release etc.
• Focus is not only on the upper body (most of them will try and use just their arms not
realizing they don’t have enough upper body strength)
• Encourage the use of lower body to build up strength (lightly bent knees)
Dribbling Drills-
• Highly encourage passing, even when not necessary (remember the objective of the class-
TEAM)
• Eyes up and bounces are controlled
Knock out-
Everyone is for themselves. Participants are straightly lined up in one line on the free
throw line with two basketballs (Player A & B). Player A is first in line & second person
is Player B. Player A will shoot from free throw line and try to make a basket before
Player B. Player B is allow to shoot immediately after Player A. If Player A doesn’t make
it from the free throw line, he/she will continue to shoot until he/she makes it. After the
first attempt, Player A is now allowed to shoot from anywhere on the court, including
attempting layups. Player B is allowed to do the same. If Player B makes a basket before
Player A, Player A is out of the game (person may sit & watch until the next game). If
Player A makes it first, Player A should pass the ball to the next person in line and go to
the back. In this case, the next person in line becomes player B and Player B now
becomes Player A. Same concept, if Player B who is the newest player makes a
basketball before Player A, Player B moves on & Play A is out of the game. This
continues until there are two players remaining. For this final round, either player has to
make it twice in a row before winning the game. If not, the game continues until there is
one winner. You have the option to play one big game or split the class up into two
teams.
Around the world-
Around the World is a type of basketball game that participants shoot free throws and three
pointers. The object of the game is to begin at the free throw line, and advance to all five of
the three point spot and back, which is how you go "around the world".
1. Begin at the free throw line.
2. Move to three point range after the first free throw is made
3. After making the first five the player must return around the three point arc making
all five of the three point shots again.
4. Game ends back at the free throw line where it began.

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Soccer
Dribbling Drills-
• Drill 1- Have them lined up teams of two & dribble from one point of the gym & back;
first two people in line starts (everything has to be under control, no rush)
• Drill 2- Have them find a partner, face each other and work on passing. Start 5ft apart and
increase distance every two minutes.
World Cup-
You will need: a goalkeeper, even number of players, 4 soccer balls and a goal.
Divide the players into teams of two (find a partner). Each team will select a country to
represent (USA, Japan, Nigeria Italy, Brazil etc.) The teams will occupy one half of a
soccer field or gym. The goalkeeper will defend the goal. Have 3-4 balls ready.
At the start of the game, serve all soccer balls into the field. The teams will play against
each other to gain possession of a ball. Teams will shoot the ball to score a goal.
However, there are two requirements. First, shots must be made from outside of the
penalty area (Instructor 5-10ft out). Second, teams must yell their country name after they
make a shot but before the ball goes into the net. If players fail to meet these two
conditions, the goal does not count. When a team scores a goal, they will run off the field.
Play continues until one team is left on the field. The last team is eliminated from the
competition. Game continues until there are two teams left for the final round.
Hand Ball- Much like soccer but with the hands
Rules:
1. Can’t take more than three steps (other teams gets the ball if this rule is broken)
2. Pass after three steps (prevents ball hugging & encourages team work)
3. Teams can play defense but instructor & teachers should be more vigilant because games
can get aggressive & out of control.
4. If the ball drops, the other team gets it (play on!)
Speed Ball- also much like soccer but both hands & legs
• It’s up to instructor to customize rules
Dodge Ball
1. There are 6-10 balls on the centerline to start, and students are split into groups at
opposite end of the court or field. On the Instructor’s command, each team will run
towards the centerline & try to grab the balls.
2. You are out if: 1) you step on or over a sideline or centerline; 2) a thrown live ball hits
your body (below the neck); and 3) you throw a live ball and it is caught by an opponent.
For safety reasons, head shots do not count!
3. A thrown live ball can only hit out 1 player. Thrown balls that hit the ground, the wall,
other balls, or other objects before hitting the opponent are considered dead balls.

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4. You may block a thrown ball with a held ball. However, if you drop the blocking ball
during the act of blocking, or if you fail to make a clean block (as in the thrown ball still
ends up hitting your body afterwards), you are out.
5. If you are out, line up on the side in the order you got out (think of it as being in an
“resurrection” line). If your teammate catches a ball, the player at the start of your team’s
“resurrection” line comes back into play after touching the wall (the teammate must be in
the line at the time of the catch to be eligible to be brought back in).
6. You can only hold a ball for 10 seconds, afterwards, it will be considered dead. Dead
balls need to be rolled over immediately to the other team.
7. If the game comes down to 1 player per side, they have 10 seconds to hit each other out;
if not, "Showdown" comes into effect. The game is paused, each player gets two balls,
two balls are lined up at the ends of the centerline, and the centerline is dissolved. The
first player to get the other player out wins.
Kick Ball- basic baseball rules (2 teams, 3 outs, offense & defense, run around bases etc.)
• Recognize not all the younger groups will find kick ball easy in terms of understanding. It
may be more difficult for some groups than others.
Matt Ball- Mat ball like kick ball except you have to run around twice.

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Activities:
Freeze Tag
• Decide who is "it” (tagger).
• Chase friends if you are "it" until you tag them. Once a friend has been touched and
tagged, that person must stop running and remain in the position they were in when they
were tagged; in other words they have to "freeze."
• Unfreeze a frozen friend if you are not "it" by touching them as you run by. Another
variation of this game is that you must crawl through the frozen friend's legs to unfreeze
them.
• You can advance game by choosing one or two people to be the “unfreezer”.
• Further advance the game by having the team chose one “unfreezer” (someone fast &
discrete). If the tagger finds out who the “unfreezer” is and tags them, the game is over,
tagger wins.
Shark attack
• Decide who the shark is, everyone else is a fish
• When the shark commands “shark attack”, all fishes have make it to the opposite end of
gym/field without getting tagged
• If tagged, you become a shark until there is one fish left
To play, one person is chosen to be the traffic cop.
• Have all the players stand on the starting line and the traffic cop has his back to the rest
of the players. When he says "green light," players try to run to the finish line.
• When the traffic cop says "red light," he turns around and players have to stop in their
tracks.
• If the traffic cop catches a player moving, he sends them back to the starting line.
• First person to cross the finish line wins and becomes the new traffic cop.
Color Spree
There is an “IT” & there is everyone else. It calls out color and people wearing that color
have to run to the safety zone (opposite side of the court or field). If you get tagged you
become an it till there’s one person left.
o Colors may include socks, shoes etc.
Buddy Tag
In this game, you have to hold on to a buddy to avoid being tagged!
1. To play, one person is "it" and one person is the runner.
2. Everyone else finds a partner and links arms. The pairs of buddies scatter around the
playing field/gym.
3. The person who is "it" tries to tag the runner.

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4. To avoid being caught, the runner has to link up with a pair of buddies before "it" can tag
him.
5. After a runner links with a pair of buddies, the person on the opposite end now becomes
the runner.
6. “It” now has to chase the new runner.
7. If the runner is tagged before she can link up with a pair of buddies, she's now "it," and
"it" becomes the runner.
8. Partners who are not linked up will not be tagged.
9. Instructor can stop the game at any point to give “it” a break. In this case, a new “it” is
chosen.
Capture the Flag
1. Set up- 2 teams (A & B), 2 flags, flag belts & 2 jails
2. Opposite teams (A or B) have to try & grab the other’s flag on opposite end and bring it
to their side.
3. Teams can guard the flag but with 3-5ft rules (beware of violation against 3-5ft rule)
4. If individual’s flag is pulled in the process, that player has to walk to jail (player’s flag
should be returned)
5. Team A’s jail is located on team B side and vice versa. Reason is because in order to get
teammates out of jail, team A member have to try and free (tag) his/her teammate
without being caught. Person trying to free teammates can get everyone out of jail but
only if those in jail are linked up (creating a chain). If people aren’t linked up, only the
individual who is tagged could be freed. Both the runner & freed members get a free
walk back to their side (be aware of people sneaking straight from jail to get the other
team’s flag without taking the free walk- this is illegal).
6. Team A or B member’s flag belt cannot be taking on his/her side
Tails
1. To play, you need flag belts or flags for every player.
2. Each player hangs his/her flag from his/her pocket or waistband (This is the "tail.")
3. On the word, "go," each player tries to take the other players' tails without letting anyone
else get his/hers.
4. When a player's tail is taken or falls off, he/she has to sit down. Even though player is
sitting, he/she is not out. Player can grab the tail off of anybody who runs by. If player
gets somebody's tail, he/she can hang it from his/her back pocket and start running
around again.
5. The last player standing wins.

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Sprints:
Relay Race
As an instructor you have the option to do regular there & back relay races or incorporate
jump rope, hula hoops and other obstacles to make it more challenging & run. Relay
races could be played with both the younger and older groups. Be aware not everyone has
the ability to jump rope, especially the younger groups. A great alternative for jumping
rope will be jumping jacks or invisible jump rope.
• For example, instead of doing 5 jump ropes, a student can do 10 invisible ones or
jumping jacks.
Cat & Mouse
1. Cat & Mouse is a form of relay; instead of running in a straight line, teams run in a
square (around four cones) to tag a teammate
2. Four cones in a square shape (15-30ft between each cone)
3. Make two teams and have them line up at the edge of two opposite cones. This way there
is one cone in between each team on both sides. Have teams line up at least five feet
behind the cone to avoid collision.
4. When the whistle blows, the first two people in line on both teams will start chasing each
other (cat & mouse).
5. Each person will run around all three cones and tag the next person in line.
6. Make sure players are running around each cone & not cutting corners
7. The game ends when one team catches the other. This may take multiple rounds, so have
teams line back up in line after the last person.
Parseghian’s- elimination game
This is sprint drill named after a college football coach in the 60’s, Eric Parseghian.
1. Have every student line up across one side of the gym or field
2. Go down the line and have each student count his/her number out loud (1-2-3-4…up to
how ever many there are)
3. Make sure everyone has a number and remember the number (I would stress this because
it is a very important aspect of the game). As an instructor, you have to make sure to
remember the total number of students participating.
4. On the whistle, everyone will try and run to the other side of the gym/field.
5. As they are running, the instructor must call out random numbers. For example, 1, 5, 10,
20 or 3, 6, 8 etc (call out more or less numbers to speed up or slow down the process)
6. If a student’s number is called, he/she has to tag at least one other person. Everyone who
is tagged is out of the game. If a student’s number is called and he/she doesn’t tag
someone, then that student is out.
7. Continue this process until there is two people left. Have the two finalists race each
other.
*Sprint activities are mostly for first graders and up. Kindergarteners do have the ability to do
relays as wells*

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Equipment Needed for Class:
Jerseys
Flags or flag belts
Cones
Bases
Balls (soccer, football, basketball dodge balls, and gator balls)
Soccer nets
Jump ropes
Hula Hoops

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