The document provides a 5-week lesson plan for a physical activity program aimed at refugees and new immigrants. Each week covers different topics through presentations and exercises. Week 1 covers the benefits of physical activity and exercises that can be done at home. Week 2 focuses on goal setting and lower body exercises. Week 3 presents home workouts and equipment, as well as upper body anatomy and exercises. Week 4 discusses community physical activity resources and exercises the abdominal and back muscles. Week 5 teaches about active transport, daily living activities, and exercising anywhere through a whole body workout. The program aims to increase participants' physical activity levels and health outcomes.

1. Lesson Plans
Get Fit: Physical Activity for Everyone
Access Alliance Multicultural Health and Community
Services
Prepared by Kinesiology Students:
Breanna Gadzosa and Joshua Robinson

2. Lesson Plan
Get Fit: Physical Activity for Everyone
Short-term Objectives:
The majority of program participants will increase knowledge of:
1. The benefits of physical activity and exercise
2. Full body exercises that can performed at home
3. Resources within the community for physical activity that are available for free or
low cost
4. The consequences of inactivity and sedentary behaviour
5. Resources and information to learn how to make exercise equipment at home
Long-term Objectives:
1. Increase physical activity and exercise refugees and new immigrants population
2. Improve health outcomes
3. Improve physical and cognitive development through the use of ongoing physical
activity and exercise
4. Increase confidence in physical activity and exercise whether at home or in public
Agenda
Activities Time
Week 1
1. Registration and pre workshop questionnaire 20 minutes
2. Introduction & Overview of the program (week by week) 10 minutes
3. Week 1-PowerPoint presentation: 45 minutes
a. Physical Activity vs. Exercise (8 minutes)
b. Benefits of Physical Activity (12 minutes)
c. Myths of Physical Activity (10 minutes)

3. d. Barriers to Physical Activity (15 minutes)
Break 10 minutes
4. Workout 30 minutes
5. Questions and answers 5 minutes
Total Time 120 minutes (2 hrs)
Materials
1. Pre workshop questionnaires
2. Lap top and projector
3. Pens to complete questionnaires and fill out registration forms
4. Registration forms
5. Yoga mats
6. Blank white paper to write down workout
7. Name tags
Activities
Part 1
Handed out registration forms to all participants and had them fill it out to the best of
their abilities (10 minutes). If they can’t finish they were given time to finish after the
workshop.
Walked everyone through the pre workshop questionnaire with all the participants by
asking the questions out loud (10 minutes).
Part 2
Overview of the entire physical activity program (10 minutes)
 Walk through the big idea of each week’s presentation.
Now you are going to start your PowerPoint presentation
Part 3
Get Fit: Physical Activity for Everyone, Week 1- PowerPoint presentation (45
minutes)
Materials:
Facilitator’s Notes:
Tell participants that they can stop you and ask any questions during the presentation
if the information is not clear.

4. 1. Computer
2. Overhead projector
3. Pencils to complete worksheets
4. Flip chart and marker
Activity 1: Physical Activity versus Exercise (8 minutes)
1. Flip chart and marker
Before you tell them the difference ask the participants what they think the difference is
between physical activity and exercise.
Note their answers and write them on the chart paper with a marker.
When giving each definition ask them for examples of both physical activity and
exercise.
Activity 2: Benefits of Physical Activity (12 minutes)
1. Flip chart and marker
Before you give them the benefits ask them what they know about physical activity.
Record their answers on the chart paper and remember to validate their answers and
correct any misconceptions they may bring up about physical activity unless it is going to
be discussed later in the presentation
Activity 3: Myths of Physical Activity (10 minutes)
Run through all the myths and remind them that this is not a comprehensive list but major
myths
Activity 4: Barriers to Physical Activity (15 minutes)
Run through all the barriers to physical activity and remind them that this is not a
comprehensive list but major barriers they could be facing.
Break (10 minutes)
Facilitator’s Notes:
Let the participants know that after the break we will start exercising and to put on any runners
they may have brought.

5. Part 5
General exercises (30 minutes)
Materials:
1. Exercise mats
2. Towels (if participants brought their own)
Activity #5: Exercise (30 minutes)
* Find week 1 workout in the folder labelled appropriately
While instructing exercises, go around the room to provide one on one feedback
Also to note, you may want to separate males and females so that both groups can
feel more comfortable doing the exercises
Part 6
Questions and answers (10 minutes)
 Provide week 1 exercise handout
 Make sure everyone finishes filling in their registration forms
Agenda
Week 2 Time
1. Review of previous week and homewrok 10 minutes
2. Week 2-PowerPoint presentation: 50 minutes
3. Break 10 minutes
4. Workout 35 minutes
Facilitator’s Notes:
Encourage participants to ask any questions related to the presentation, goal
setting and any exercise we did

6. 5. Questions and answers 15 minutes
Total Time 120 minutes (2 hrs)
Materials
1. Name tags
2. Laptop and projector
3. Flip chart and markers
4. Pencils to complete worksheets
5. SMART goal setting worksheet
6. Physical activity journal handout
7. Exercise mats
8. Towels (if participants brought their own)
Activities
Part 1
Review last week’s information and overview today’s workshop (5 minutes) (Slide
#3, #4 and #5)
 Review information regarding last week’s information and answer any questions
using slide #2
 Briefly overview this week’s program using slide #3
Agenda:
 Types of Exercise
 Goal Setting
 Anatomy of the Lower Body
 Lower Body Workout
Now you are going to start your PowerPoint presentation

7. Part 2
Get Fit: Physical Activity for Everyone, Week 2- PowerPoint presentation (50
minutes)
Materials:
5. Computer
6. Overhead projector
7. Flip chart and marker
8. Pencils to complete worksheets
9. SMART goal setting worksheet
Activity #1: What are some types of physical activity? (5 minutes)
Materials:
2. Flip chart and marker
 Before beginning the material for this week, ask participants to describe different
types of physical activity or exercise they have taken part in
 Record answers on the flip chart
Activity #2: Complete the SMART goals worksheet (10 minutes) (Slide #15)
Materials:
1. SMART goal setting worksheet
2. Pencils
 After talking about the importance of goal setting (slide # 10-15), tell participants
that they are going to form their own physical activity goals
Facilitator’s Notes:
Tell participants that they can stop you and ask any questions during the presentation
if the information is not clear.

8.  Hand out SMART goal setting worksheet and have the participants fill in the gaps
Activity #3 Physical activity journal (5 minutes) (Slide #16)
Materials:
1. Physical activity journal handout
 Explain to the participants the benefits of keeping a physical activity journal and
how it can help reach their goals
 Hand out the physical activity journal and ask the participants to fill it out for the
next week and to bring it back to the next session
Activity #4: The bones and muscles of the lower body (5 minutes) (Slide #19-20)
 Have participants stand up and as we go through the muscles and bones of the
lower limbs have the participants point out the respective bone or muscle on
themselves
Part 3
Break (10 minutes)
Facilitator Notes:
Walk around the room and help individuals with their goals. Encourage peer
discussion, talking about what they want to accomplish may help form their goals.
Facilitator’s Notes:
Let the participants know that after the break we will start exercising and to put on any runners
they may have brought.

9. Part 4
Lower body exercises (35 minutes)
Materials:
3. Exercise mats
4. Towels (if participants brought their own)
Activity #5: Exercise (35 minutes)
* Find week 2 workout in the folder labelled appropriately
While instructing exercises, go around the room to provide one on one feedback
Also to note, you may want to separate males and females so that both groups can
feel more comfortable doing the exercises
Part 5
Questions and answers (10 minutes)
 Provide week 2 exercise handout
Agenda
Activities Time
Week 3
1. Review of week 2 and homework 10 minutes
2. Week 3 – Power point presentation: 55 minutes
d. Home Workouts (5 minutes)
Facilitator’s Notes:
Encourage participants to ask any questions related to the presentation, goal
setting and any exercise we did

10. e. Home Equipment (20 minutes)
f. Home Exercises (20 minutes)
3. Break 10 minutes
d. Upper body anatomy (10 minutes)
4. Work out 35 minutes
5. Question and Answers 10 minutes
Total Time 120 minutes (2 hrs)
Materials
1. Name tags
2. Lap top and projector
3. Pens to fill out registration forms
4. Registration forms
5. Flip chart and markers
6. Yoga mats
7. Workout handouts
8. Empty juice bottle with a handle
9. Weights or Cans
10. Reusable shopping bag
11. Chairs
12. Long stick (wood or metal)
13. Rope or tape
14. Tennis ball
15. Elastic bands
Activities
Part 1
Review last week’s information and overview today’s workshop (10 minutes) (Write
it on flip chart)
 Review information from the previous week and answer any questions they have.
 Brief overview of what to expect today
 Check if they used their physical activity journals and reached their goals set in
week 2
Agenda:
 Home Workouts

11.  Home Equipment
 Home Exercises
 Anatomy of the Upper Body
 Upper Body Workout
Now you are going to start your PowerPoint presentation




Part 2
Get Fit: Physical Activity for Everyone, Week 2- PowerPoint presentation (55
minutes)
Materials:
1. Computer and projector
2. Yoga mats
3. Empty juice bottle with a handle
4. Weights or Cans
5. Reusable shopping bag
6. Chairs
7. Long stick (wood or metal)
8. Rope or tape
9. Tennis ball
10. Elastic bands
Activity #1: Home Workouts (5 minutes)
 Briefly go over the pros and cons of a home workout
Activity #2: Home Equipment (20 minutes)
Materials:
1. Empty juice bottle with a handle
2. Weights or Cans
3. Reusable shopping bag
4. Chairs
5. Long stick (wood or metal)
6. Rope or tape
7. Tennis ball
8. Elastic bands
Facilitator’s Notes:
Tell participants that they can stop you and ask any questions during the presentation if the
information is not clear.

12.  Go through each slide and show the participants how to create each of the pieces
of equipment
 Let everyone handle the equipment and try it out
 Adjust the weight if they feel it is too easy
 Walk around during this time and give each person individual attention when
learning to use the equipment
Activity #3: Home Exercises (20 minutes)
Materials
1. Empty Juice Bottle with a handle
2. Reusable shopping bag
3. Weights or Cans
4. Long stick (wood or metal)
5. Rope or tape
 Run through all the exercises with the group
 Make sure everyone gets to try it with weight
* Find week 3 workout in the folder labelled appropriately
While instructing exercises, go around the room to provide one on one feedback
Part 3
Break (10 minutes)
Activity #4: Upper Body Anatomy (10 minutes)
 Run through the basic upper body anatomy
 Have everyone feel for the muscle or bone you are talking about
 Go over the carpals as a group. Don’t mention each individual bone.
 Play “Simon Says” with the group to help them learn the anatomy better
Part 4
Upper Body Exercises (35 minutes)
Facilitator’s Notes:
Let the participants know that after the break we will start exercising and to put on any runners
they may have brought.

13. * Find week 3 workout in the folder labelled appropriately
While instructing exercises, go around the room to provide one on one feedback
Also to note, you may want to separate males and females so that both groups can
feel more comfortable doing the exercises
Part 5
Question and Answers
 Provide week 3 exercise handout
 Ask them to set goals for the next week
Agenda
Week 4 Time
1. Review of previous week and homework 10 minutes
2. Week 4-PowerPoint presentation: 50 minutes
3. Break (with snacks) 10 minutes
4. Workout 35 minutes
5. Questions and answers 15 minutes
Total Time 120 minutes (2 hrs)
Materials
1. Name tags
2. Computer
5. Projector
6. Flip chart and markers
7. University Health Network Low Cost and Free PA Information Brochure
Facilitator’s Notes:
Encourage participants to ask any questions related to the presentation, goal
setting and any exercise we did

14. 8. Pencils to complete worksheets
9. Exercise mats
10. Towels (if participants brought their own)
Activities
Part 1
Review last week’s information and overview today’s workshop (5 minutes) (Slide
#3, #4 and #5)
 Review information regarding last week’s information and answer any questions
using slide #2
 Briefly overview this week’s program using slide #2
Agenda:
 Physical Activity in the Community
 Abdominal Muscles
 Back Muscles
 Abdominal/Back Muscles
Now you are going to start your PowerPoint presentation
Part 2
Get Fit: Physical Activity for Everyone, Week 4- PowerPoint presentation (50
minutes)
Materials:
Facilitator’s Notes:
Tell participants that they can stop you and ask any questions during the presentation
if the information is not clear.

15. 1. Computer
2. Overhead projector
3. Flip chart and marker
4. Pencils to complete worksheets
Activity #1: What are some low cost gyms in the community? (Slides# 3-7) (15
minutes)
 Describe and outline how the Fit4Less operate and their expenses
 Describe the gyms using the pictures provided. What will they see or have access
to in the gym?
 Use the community map to outline where the gyms are located relative to Access
Alliance location
 Repeat bullet point 1-3 for Variety Village
Activity #2: Overview of UHN Resource (10 minutes) (Slide #8 -11)
 Describe and outline how the UHN low cost and free physical activity brochure
 Using the posted example describe how the program work: find community centre
located in individual’s municipality
 Hand out UHN package so each individual can look at it
Activity #3: The abdominal and back muscles (5 minutes) (Slide #14-15)
 Have participants stand up and as we go through the muscles have the participants
point out the respective bone or muscle on themselves
Part 3
Break (10 minutes)
Facilitator’s Notes:
Let the participants know that after the break we will start exercising and to put on any runners
they may have brought.

16. Part 4
Abdominal and back exercises (35 minutes)
Materials:
1. Exercise mats
2. Towels (if participants brought their own)
Activity #4: Exercise (35 minutes)
* Find week 4 workout in the folder labelled appropriately
While instructing exercises, go around the room to provide one on one feedback
Also to note, you may want to separate males and females so that both groups can
feel more comfortable doing the exercises
Part 5
Questions and answers (10 minutes)
 Provide week 4 exercise handout
Agenda
Activities Time
Week 5
1. Review of core anatomy and homework 10 minutes
2. Week 5 – Power point presentation: 35 minutes
a. Active Transport (10 minutes)
b. Activities of Daily Living (10 minutes)
c. Exercise Anywhere! (15 minutes)
Facilitator’s Notes:
Encourage participants to ask any questions related to the presentation, goal
setting and any exercise we did

17. 3. Break 15 minute
4. Work out 45 minutes
5. Question and Answers 15 minutes
Total Time 120 minutes (2 hrs)
Materials
1. Lap top and projector
2. Pens to fill out registration forms
3. Registration forms
4. Flip chart and markers
5. Yoga mats
6. Workout handouts
7. Chairs
Part 1
Reviewlast week’s information and overviewtoday’s workshop (10 minutes) (Slide # 2 & 3)
 Review information from the previous week and answer any questions they have.
 Brief overview of what to expect today
 Check if they used their physical activity journals and reached their goals set in
week 4
Agenda:
 Active Transport
 Activities of Daily Living
 Exercise Anywhere!
 Whole Body Workout
Now you are going to start your PowerPoint presentation

Part 2
Get Fit: Physical Activity for Everyone, Week 5- PowerPoint presentation (35 minutes)
Materials:
1. Computer and Projector
Activity #1: Active Transport (10 minutes)
Facilitator’s Notes:
Tell participants that they can stop you and ask any questions during the presentation if the
information is not clear.

18.  Go over the basic reasons that make Active Transport good
 Ask them if they can think of any examples of active transport (Slide #6)
Activity #2: ActivitiesofDaily Living (10 minutes)
 Remember to ask them if they can think of any examples of this (Slide #7)
 Ways to turn daily activities into physical activity. Make their chores fun!
Activity #3: Exercise Anywhere!
 Emphasize that these are low level activities and not moderate to vigorous
o They need more than just these!
 Make sure everyone gets a chance to try these and that you give each person one
on one attention
Part 3
Break (15 minutes)
Part 4
Whole Body Workout (45 minutes)
* Find week 3 workout in the folder labelled appropriately
While instructing exercises, go around the room to provide one on one feedback
Also to note, you may want to separate males and females so that both groups can
feel more comfortable doing the exercises
 Also remember to emphasize going at their own pace
 If someone can’t do something tell them to stop and take a break
 Don’t push them too hard.
Part 5
Questions and Answers
Facilitator’s Notes:
Let the participants know that after the break we will start exercising and to put on any runners
they may have brought.

19.  Provide week 5 exercise handout
Agenda
Week 6 Time
1. Review of previous week and homework 10 minutes
2. Week 6-PowerPoint presentation: 50 minutes
3. Break (with snacks) 10 minutes
4. Workout 35 minutes
5. Feedback Evaluation 15 minutes
Total Time 120 minutes (2 hrs)
Materials
1. Name tags
2. Computer
3. Projector
4. Flip chart and markers
5. Feedback Evaluation
6. Pencils to complete worksheets
7. Exercise mats
Activities
Part 1
Facilitator’s Notes:
Encourage participants to ask any questions related to the presentation, goal setting and
any exercise we did

20. Review last week’s information and overview today’s workshop (5 minutes)
 Review information regarding last week’s information and answer any questions
using slide #2
 Briefly overview this week’s program using slide #2
Agenda:
 Sedentary Behavior
 Video
 Physical Activity Guidelines
 Program Overview/Review
 Last group workout
 Feedback Survey
Now you are going to start your PowerPoint presentation
Part 2
Get Fit: Physical Activity for Everyone, Week 6- PowerPoint presentation (50
minutes)
Materials:
1. Computer
2. Overhead projector
3. Flip chart and marker
4. Pencils to complete worksheets
Facilitator’s Notes:
Tell participants that they can stop you and ask any questions during the presentation
if the information is not clear.

21. Activity #1: What is sedentary behaviour? (Slides# 3) (5 minutes)
 Describe and outline what sedentary behaviour is
 Provide examples
Activity #2: 23.5 Hours Video (15 minutes) (Slide #4)
 Play video using YouTube
Activity #3: Breaking down the 23.5 Hours Video (10 minutes) (Slide #5-9)
 Using example from the video to stress the benefits of physical activity
 Explain some of the studies within the video that might have been confusing
 Emphasize message of video
Activity #4: Canadian Physical Activity Guidelines (10 minutes) (Slide # 10-15)
 Describe the recommended physical activity guidelines suggested by CSEP
 Categories divided by age: 18-64 and 65 plus
Activity #5: Program Overview/Review (10 minutes) (Slide #16)
 Go through the topics and see if anyone has questions or further comments about
the topics
Part 3
Break (10 minutes)
Part 4
Activity #6: Exercise Evaluation (40 minutes) (Slide #18-40)
Facilitator’s Notes:
Let the participants know that after the break we will start exercising and to put on any runners
they may have brought.

22.  Using the slides and the questions have participants try to remember the answers
or proper demo
 Provide hints or help if necessary
 Go over exercise in question
 Continue process until you reach slide 40 and all the exercises have been
reviewed and practiced
Part 5
Activity #7: Feedback Forms (15 minutes) (Slide #41)
 Have participants fill in the feedback form as best they can
Facilitator’s Notes:
Encourage participants to ask any questions related to the presentation and the
overall program