“flexibility” - stage...

Fitness Circuit Task Cards“Flexibility”

task cards, Lesson Plan And Assessment

introduction

THIS ONE IS A BIT OF A “STRETCH”!!!

This Fitness Circuit Task Card Product is a comprehensive grouping of

Flexibility exercise signs (descriptors and images), along with a full lesson

plan, circuit diagram and an assessment exit slip. Together, these items

provide you with a practical tool to help guide your students through a variety

of FUN AND ACTIVE flexibility exercises, movements, and skills.

The 20 CIRCUIT TASK CARDS easily be set up in your gym, classroom or

outside playing area, using little to no equipment. Each task card provides

your students with informational cues and displays cutting edge images to

make instruction easy and fun. A Flexibility Definition Sign and an optional

Assessment Exit Slip is also included for you as the teacher to help with

instruction and to check for cognitive understanding of the lesson outcomes.

The FITNESS CIRCUIT TASK CARDS PACKAGE includes the following

items:

1 Comprehensive Lesson Plan

1 Fitness Circuit Setup Diagram

20 Circuit Task Cards (Descriptors and Images)

1 flexibility Definition Sign

1 Optional Assessment Exit SlipFitne

ss C

ircu

it T

ask

Card

s:

Fle

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©Pete Charrette (Cap’n Pete), 2014

TASK CARD CONSIDERATIONS©Pete Charrette (Cap’n Pete), 2014

The cards are ideal for PE teachers to reinforce your teaching cues in a

fitness unit or could be used as a warm up, cool down or an instant

activity. Classroom teachers could also use a few task cards to make a

small circuit inside their classrooms or multiple cards outside in a

playing area such as a playground or field. The Fitness Circuit Task

Cards have been designed for Kindergarten through 8th grade students.

Some Considerations when using the Circuit Task Cards

Refer to the Flexibility Fitness Circuit Task Cards Lesson Plan and

Diagram (included in the TPT “zipped” file) for detailed instructions

regarding how to set up and implement

Use music whenever possible (while the students are moving) and

turn it off for redirection, teachable moments and transition

There are 20 Flexibility Task Cards that make up this package. The

diagram setup (included in this package) shows the use of 10 cards to

make the fitness circuit. You can use whatever number of exercise

task cards you feel accomplishes the goal of your circuit. A “warm

up” would require fewer cards and fitness lessons with more space

and time would provide you the chance to use more cards.Fitne

ss C

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Card

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CIRCUIT SET UP PROCEDURES©Pete Charrette (Cap’n Pete), 2014

Photocopy all the sheets in the packet

Laminate the 20 TASK CARDS and 1 DEFINITION SIGN

You can laminate 2 task cards back-to-back if you have cones that have a slot

in the top and students can rotate to that cone twice and perform one

exercise per visit

Place the 5 to 20 task cards (making a circuit) around your playing area with

as much room in between each exercise card as possible

Give the Fitness Circuit a number order and rotate the students every 30 to

90 seconds (depending upon your lesson time, purpose, age

level/developmental ability and number of cards you plan to use for the

activity)

Optional- give students (2nd – 8th grade) an assessment exit slip at the end of

the lesson. They will need a pencil and perhaps a clipboard to write on too to

answer the questions

You can combine (mix and match) any task cards with Cap’n Pete’s other

Fitness Circuit Series Task Cards which includes: 1. Cardiovascular Fitness, 2.

Muscular Endurance, 3. Flexibility, 4. Strength and Power, 5. Speed and Agility,

6. Balance and Kinesthetic Awareness, and 7. Coordination and Reaction Time

Setting up the StationsF

itne

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Card

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Fit

ness c

ircuit

task c

ards


Arm circles©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4

Flexibility Task Card

Time: 60 to 90 seconds

dyna

mic

stretching

sho

uld

ers

Start by standing up with

your arms outstretched and

your feet apart

Rotate your arms (in sync

with each other) in either a

forward or backward

direction

Try different size rotations

with your arms, from little

and fast movements to

large and slow ones

use “Dynamic stretching”

butterflies©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4



Stat

ic s

tretching

Start in a seated position

with the soles of your

feet together

Push your knees down

with your elbows

Hold the stretch for 15

seconds (count to 15 in

your head: 1- 1 thousand,

2- 1 thousand, 3- 1

thousand)

Relax and rest for 10

seconds and then do it

again a few more times

gro

in

Calf stretch©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4



Stat

ic s

tretching

“breathe”

calv

es

Take a small step forward

You can put your hands on

a wall for support

“pull” your back heel

down and feel the stretch

in your “calf” muscles



your head: 1- 1 thousand, 2-

1 thousand, 3- 1 thousand)

Switch sides. Stretch a

few times on each side

Lunge stretch©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4



Stat

ic s

tretching

“breathe”

Take a large step

forward and bend your

front knee

Keep your back leg

straight as you stretch

forward (hamstrings)




2- 1 thousand, 3- 1

thousand)



hamstrin

gs

Runners Stretch ©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Start the stretch by bringing

one leg in with the sole of your

foot against your thigh

Reach forward to your toes (or

past them) with your hands and

keep your front leg straight

Feel the Stretch in your legs

and hold it for 15 seconds

Relax and rest for 10 seconds

and then do it again on the other

side. Then repeat on both sides


Stat

ic s

tretching

“breathe”

Quads a

nd a

nkle

fle

xo

rs

Seated- Alternate leg Straddle©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Start by sitting down on the floor with your legs in a

“straddle” position

Reach with both hands (to your toes or just past your

toes) from your left to right side (and back again)

Continue that motion holding the stretch on each side

for 10 to 15 seconds


Stat

ic s

tretching

“breathe”quadric

eps

Seated- Neck rotations©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Sit on the ground in a

crisscross position

Rotate your head in one

direction so that your

chin touches your chest

in front and points to the

ceiling at the back

Go slow and steady- don’t

“jerk” your head around

Switch the direction

after you rotate it

around 5 or 10 times

Repeat the cycle again


dyna

mic

stretching

Neck m

uscle

s

Seated Straddle stretch©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Start by sitting down on

the floor with your legs

in a “straddle” position

Reach forward and Hold

the stretch for 15








Stat

ic s

tretching

“breathe”

Gro

in a

nd Q

uads

Side stretches©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4



dyna

mic

stretching

Lats

and

sid

e m

uscle

s

Put one hand near your

hip and the other arm

should be outstretched

up and over your head

Stretch the side of your

outstretched arm and

switch sides after each

movement. Use Dynamic

stretching

slightly hold each

stretch for a second on

each side and keep the

stretch under control

Sit and reach©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Start by sitting down on the floor with your legs in front

Reach forward to your toes (or past them) with your

hands, keeping your legs straight

Feel the Stretch in your legs and hold it for 15 seconds

Relax and rest for 10 seconds and then do it again a few

more times

Time: 60 to 90 secondsQuadric

eps

Stat

ic s

tretching

Standing- Alternate Toe Touches©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4



Stat

ic s

tretching

Reach over to your

right leg and stretch

down to your foot

Keep your legs

straight as you stretch




2- 1 thousand, 3- 1

thousand)



“breathe”

Hips a

nd h

ans

trin

gs

Standing Hamstring stretch©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Start in a standing position

and Grab your knee and pull

it up toward your chest

You should feel it in the

back of your leg which is

your “hamstring” muscles


seconds (count to 15 in your

head: 1- 1 thousand, 2-


Switch sides. Stretch a few

times on each side


Stat

ic s

tretching

“breathe”

hamstrin

gs

Standing- toe/Floor touches©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Start in a standing

position and bend over

and touch your hands

to your toes or to the

ground




2- 1 thousand, 3- 1

thousand)

Come back up, Relax and

rest for 10 seconds

and then do it again a

few more times


Stat

ic s

tretching

“breathe”

hamstrin

gs

Standing- Quad stretch©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4



Stat

ic s

tretching

Start in a standing position

and Grab your foot and pull

up behind you towards your

backside

You should feel it in the

front of your leg which is

your “Quadricep” muscles





Switch sides. Stretch a few

times on each side

“breathe”

quadric

eps

Swim Arm Movement©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4



dyna

mic

stretching

sho

uld

ers


your arms outstretched

alternately rotate your

arms as you would if you

were in the water swimming

Try different strokes every

few seconds like the front

crawl, backstroke,

breaststroke and butterfly

strokes. use Dynamic

stretching

upward dog stretch©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Start by laying face down

on the floor

Lift your upper body up

off the ground and hold

your weight on your

hands- keep your head up

Stretch your lower backHold the stretch for 15


your head: 1- 1 thousand, 2- 1

thousand, 3- 1 thousand)





Stat

ic s

tretching

“breathe”

Lower b

ack

Triceps' stretch©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Start the stretch by

grabbing your elbow

with the other hand

behind your head

Pull down and You should

feel it in the back of

your upper arm which is

your “tricep” muscles

Hold the stretch for a

15 second count

Switch sides and then

Stretch a few times on

each side


Stat

ic s

tretching

Tric

eps

Trunk lift©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Start by laying face down on the floor with your arms by

your side

Lift your upper body and chin up off the ground - keep

your head up

Feel the Stretch in your lower back & hold for 15 seconds

Relax and rest for 10 seconds and then do it again a few

more times


Stat

ic s

tretching

“breathe”

Lower a

nd u

pper b

ack

Trunk twist©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4


Start Either with your

hands by your side or with

your hands “locked” behind

your head

Twist slowly (and under

control) from side to

side using Dynamic

stretching

Twist at your trunk area

and slightly hold it for a

second on each side


dyna

mic

stretching

co

re

Windmill stretch©

Pe

te C

har

rett

e (

Cap

’n P

ete

), 2

01

4



your arms outstretched and

your legs apart

reach your hands to the same

side toes (or to your

alternate side toes)

arms and legs stay straight

Continue the windmill motion

holding the stretch on each

side for a second or 2

stretch slowly (and under

control) from side to side

using Dynamic stretching


dyna

mic

stretching

Upper b

ody a

nd l

egs

Fle

xib

ilit

y S

ign


flexibilityDefinition: is the range of motion around a joint.

To improve your flexibility, try a variety of “Static” (slow, controlled & prolonged stretching) and “Dynamic” (controlled leg and arm swings) stretches that help make

your muscles more “elastic” in nature.

Also, activities such as Yoga and Martial Arts help your flexibility too!


Exit

she

et a

ssessment



Fill in the blanks below

Student Name:________________________ Teacher:_________________________

In your own words, define Flexibility:

___________________________________________________________________

___________________________________________________________________

___________________________________________________________________

Name 3 activities or stretching exercises that help increase your flexibility:

1. _____________________________

2. _____________________________

3. _____________________________

1. _____________________________

2. _____________________________

3. _____________________________

flexibility CIRCUIT- Exit sheet Assessment

Name 3 benefits that you get from increasing your flexibility :

Image c

redit

and

copyrig

ht


Image credit

The clip art used in this Fitness Circuit Task Card Activity was obtained

from the following vendors:

From Teachers Pay Teachers

1. awaywiththepixels-

http://www.teacherspayteachers.com/Store/Awaywiththepixels

2. Rebekah Brock-

http://www.teacherspayteachers.com/Store/Rebekah-Brock

Other Sources

1. Animation Factory- http://www.animationfactory.com/en/


Fitness Circuit Task Cards: Flexibility



http://www.animationfactory.com/en/








Fitness Circuit Task Cards: Flexibility

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granted special permission.

Please take a look at Cap'n Pete's PE Blog which was just named as

one of the Top 100 PE resources by physicaleducationdegree.org

for many more links, resources and general PE information.

copyright

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