Fast, Furious, Fun, Fitness Chip Candy 1995 NASPE/SHAPE National Middle School Teacher of the Year Haines School Physical Education Teacher, Medford, NJ [email protected] or [email protected]

John L. Smith 1989 NASPE/SHAPE National Elementary Teacher of the Year Educational Consultant, FlagHouse Inc. [email protected] 800-793-7900 ext 7528 TAHPERD Conference 2015

Chip Candy 1. Rock Paper Scissors Run- Everyone begins in the same corner and faces off with someone for a R/P/S dual. The winner runs to the next corner…the loser stays and plays someone else as fast as possible. This continues in each corner, dueling quickly to make your way around the square as many times as possible in the designated time. Sometimes I have students pick up a stick each lap to keep track of their progress (it is fun watching them try to figure out how to do the RPS with a stick{s} in their hand). 2. Don’t Get Caught Run – Students run around the basketball court with music playing. When the music gets turned off, all students caught running along the end lines go to the middle of the gym for 5 push-ups…or any other exercise, before continuing (similar to musical chairs, but with no elimination). 3. 6 of a Kind – The set-up is - 4 to 6 students in a line at one end of the gym with 1 die, and 6 cones numbered 1 through 6. The action begins with the first student rolling the die, and taking that numbered cone out on the court in front of their line. The second person immediately rolls and does the same thing. So…if the first person rolls a 3, they take the 3 cone out and place it in front of their line at half court. If the next person rolls a 1, they take the 1 cone and place it at the closest foul line. Let’s say the next rolls a 6, they take the 6 cone to the far end line. Now the “catch”…if the next person rolls a 6…they must bring the 6 cone back! This makes it very difficult to get all 6 cones out on the floor at the same time! This can also be done in reverse (bring the cones back), and can be done with any objects numbered 1 – 6 (examples – playing cards, numbered spots, numbered paper plates, etc.). The Human Variation (6 people needed) – When the die is rolled, that person runs out to the spot and stays there (a human cone). If someone rolls that same number, they run out, high five the “human cone” and bring them back. The speed-up version of this is the same roll and run, but if you roll a number that is already out front, you go and give them a high 5 and stay there while they return to the start. 4. Double Die Fitness – Post 6 exercises numbered 1 through 6 on a wipe-off board…then everyone rolls 2 dice, one white, and the second any other color. The white dice will tell you the exercise from the list, the colored one the number of repetitions. How many rolls in 3 minutes?

Variation – On My Toes – Circles of students stand in a toe to toe to toe circle. The teacher will yell out a category that one person in the circle fits (tallest student…longest hair…oldest, etc.). That person runs to another part of the gym and yells; “on my toes”. The group must reform their circle, and as above, roll the 2 dice and do the listed exercise and reps from the posted list as fast as possible (trying to beat the other teams). 5. Jugglers on the Move (A Project Adventure Activity from the book “Achieving Fitness And Adventure Activity Guide”) – 6 to 8 people in a circle create a pattern with one person at a time running across their circle to give a high five (right hand to right hand only) to another person. Put another way…one person starts the action by running across, high fiving, and taking that persons place. That new person does the same, until each person has been included in the pattern. You should not go to the person on your immediate right or left, but rather, go across the circle. Once the pattern has been set and repeated (much like Group Juggling, but with people)… How fast can you do 3 rounds? How many rounds can you do in one minute? Can you add sports skills to the pattern? Can the group reverse the pattern on cue from the leader? Can you split from your group into one large circle and continue with everyone? Chip Candy - FlagHouse Presenter and Haines School Physical Education Teacher, Medford, NJ [email protected] or [email protected] Remember…“Be positive, like a pencil! The pencil is 7” long with a ½” eraser”

Dice Fitness John L. Smith [email protected] 1989 NASPE/SHAPE National Teacher of the Year This activity combines math and fitness into one, fast, fun, furious fitness lesson. The set up is 2 lines approximately 15 feet apart. These lines can be any distance apart and the further the distance the greater the fitness component in the activity. The activity can be done individually, in pairs, partners or in teams of up to 6. The # of dice depends on the activity but the most you will need is 6 per team. Activities: Stand behind the first line and roll the die across the second line trying to roll the following challenges. After each roll either return to line 1 and roll again or stand behind line 2 and roll back past line 1. The locomotor skill can be changed on each activity using walking, running, sliding, galloping, skipping, crab walk etc. One Die Activities:  Roll all of the #s 1-6  Roll only the even #s 2, 4, 6  Roll only the odd #s 1, 3, 5  Roll the die to score a total of 30 points (addition)  Roll #s 1-6 in order

Two Dice Activities: Using 2 dice…  Roll all of the #s 1-6  Roll 3 sets of doubles  Roll both dice to score a total of 40  Roll both dice and roll all the possible #s added together 2-12  Roll the #s in order 1-6 (first roll must be 1-2, second roll 3-4 and third roll 5-6) roll until you achieve the sequence or roll again until you complete the next sequence. Three Dice Activities: Using 3 dice…  Roll all of the #s 1-6  Roll 3 sets of triples  Roll 3 dice to score a total of 50  Roll 3 dice and roll all the possible #s added together 3-18  Roll the #s in order 1-6 (first roll must be 1, 2, 3 second roll 4, 5, 6). Roll until you achieve the sequence or roll again until you complete the next sequence.  Roll 3 dice and get all even numbers on one roll and all odd numbers on next roll Six Dice Activities: Using 6 dice…  Roll all of the 6 numbers 1-6  Roll all 6 dice and roll all of the 6 numbers on one roll  Roll all 6 dice to get all even numbers  Roll all 6 dice to get all the odd numbers  Roll all of the 6 dice and score a total of 100 points  Roll all of the 6 dice and get the same number on all 6 die (if too difficult use the” leave a die” rule where you may leave a die or dice that you want to stay on the floor)

Activities with Half Noodles John L. Smith 1989 NASPE/SHAPE National Teacher of the Year Basic Skills:  One arm bicep curls: right and left  One arm bicep curls (2 noodles): alternating left and right  Two arm curls  Bench press  Shoulder press  Clean: lifting it off the ground to your shoulders  Clean and Jerk: lifting weights off the floor to over head in 2 movements  Over head press alternating in front of your face and behind your head.

Noodle bending and curling:  Noodle bend and curl: Hold noodle out in front with hands facing up. Curl right hand over to left hand and then back to starting place. Curl left hand over to right hand and back  Noodle front squeezes down: hold each end of noodle with hand facing down out in front, then squeeze noodle ends together so the slightly touch together  Noodle front squeezes up: hold each end of the noodle with hands facing up out in front, then squeeze the noodle ends together so they slightly touch together  Noodle front squeezes to circles horizontal forward: hold noodle near the ends with hands facing away from you with thumbs up. Bend the ends of the noodle together into a circle  Noodle squeezes to circles: : hold each end of noodle with hand facing down out in front, then squeeze noodle ends together so that they form a complete circle  Noodle front squeezes up: hold each end of the noodle with hands facing up out in front, then squeeze the noodle ends together so they form a circle  Noodle slaps up: hold each end of the noodle with hands facing up out in front, then squeeze the noodle ends together so they slap together making a slapping noise  Noodle slaps down: hold each end of the noodle with hands facing down out in front, then squeeze the noodle ends together so they slap together making a slapping noise  Noodle slaps forward: hold the noodle about 6” from each end with hands facing out and noodle in a horizontal position. Slap the ends of the noodle together. Fast and slow slaps  Noodle bicycle forwards: hold each end of the noodle and make the arms move in a bicycle motion forwards  Noodle bicycle backwards: hold each end of the noodle and make the arms move in a bicycle motion backwards  Criss-Cross Ribbons: Hold the noodle in front of you with the noodle curve pointed up. Move your hands from right to left and left to right forming a ribbon. Reverse left and right and front and back on each switch.  Noodle stair climbers: Hold noodle in front of you with both hands and noodle in the shape of a ? mark (right hand lower than the left hand. Push right hand up while pulling left hand down then push left hand up while pulling right hand down.  JJ’s: Hold noodle in front of you with the noodle in a J shape (left hand lower than right hand). Pull left hand up as you pull right hand down. Reverse and pull left hand down as you pull right up.  S’s Vertical: Hold the noodle out in front of you near the ends of the noodle with both hands facing down. Push your right hand towards and above your left hand to form the noodle into and S shape. Bring them back to starting position and then push left hand towards and above right hand to form a backwards S shape  S’s Horizontal: Hold the noodle out in front of you near the ends of the noodle with both hands facing down. Push your right hand forward and towards your left hand to form the noodle into a horizontal S shape. Bring them back to starting position. Push left hand forwards and towards the right hand to form a backwards S shape.  Horse Shoe Shape Pumps Vertical: Hold the noodle out in front of you with the noodle in a horse shoe shape and hand facing each other. Pump the hands together a fast a you can.  Horse Shoe Shape Pumps Horizontal: Hold the noodle out in front of you with the noodle in a horse shoe shape and hand facing each other. Pump the hands together a fast a you can.  Power Push: Hold the noodle towards the ends with hands facing down and try to push the hands together without bending the noodle  Core and Balance: Balance on your seat while performing the following tasks:

  

o Hand noodle from right to left hand over knees and back o Hand noodle from right to left hand under knees and back o Hand noodle from right to left hand around back and back o Hand noodle from right to left hand between knees and back in a figure 8 o Hand noodle from right to left hand with noodle slap on floor and then back Curl Ups: In sitting position with knees slightly bent and half noodle under the legs. Place hands on the top of the noodle and roll it back and forth as you do your curl ups Push Ups: In a push up position with noodle in front of hands, place right hand over noodle and then left hand over noodle. Then bring right hand back and followed by the left hand back over noodle. Repeat. Push Up Touch: Place noodle under your chest area as you are in the push up position. Do pusups touching your chest to the noodle

Eye of the Tiger

Tic-Tac-Toe Fitness A team of 2 players challenges another team of 2 players to a game of Tic-Tac-Toe. The TicTac-Toe board/game is set up in the center of area and both teams are on the opposite sides of the area. On the start signal, one member of each team runs (walks, jogs, skips, gallops) out to the center and puts one marker from his/her team on the board and runs back to his/her teammate and tags the teammate. The second teammate runs out to the center and places another chip on the board/game. This continues until one team gets a line of 3. If it is a tie, all chips are removed and game starts over. Roll and Run Set up a team of 4 with 2 team members on each side of the activity area. Player one rolls the ball across the area towards the opposite side and runs across the area trying to arrive:    

Before the ball 2 points (speed) At the same time as the ball for 3 points (timing and pacing) If the ball gets there first – no points If the ball does not get there – no points

Variations:  

The ball must be bouncing on arrival – 4 points The ball must get there on 1 bounce – 5 points

Jenga Fitness

Preparation for activity:        

Divide the class into equal (almost equal is okay) teams of 4 or more players Set up the Jenga blocks in the center of the activity area with the fitness activities facing down Teams then move to each cone about 20’ from the blocks To start the game, one member of each team runs (walks, skips, gallops) to the stack and picks out one block and brings it back to the team The team then does the activity After completing the activity another team member brings the block back and pulls out another block for the team and returns to the team. This continues for each team until the tower falls. When the tower falls, the team or teams responsible for the fall set up the tower (with help from other teams) and everyone gets ready to start again. The teams responsible for the fall have a “Double Trouble”. That means 2 members of the team come out together each time and pick 2 blocks and the team then has 2 activities to complete each time.

Options:   

Team brings back a block for another team Teams keep their blocks and make their own tower Teams having their own towers can have other teams take from their towers

Noodle Slices #17748 See Flaghouse.com/activityguides for more activities These Noodle Slices are made of 1 inch cut pieces of water noodles. Noodle Slices Activities: Place a large amount of Noodle Slices in the center of the activity area. Partners take turns going into the area to pick up 1 or 2 slices and return to their group to continue the activity. 1. Balance slices on a partner. Groups of 3 with 2 partners going into the middle to retrieve the slices bring them back and balance them on partner #3. This continues until the balanced slices fall. Then change the balance partner. 2. Slices Sandwich: 2 partners place 1 slice between their hands. The third partner retrieves 2 more slices and places them between the hands. This continues until the slices fall. Then another partner becomes the retriever. 3. Noodle Slices Muscle Building: Partners 1 and 2 go into the activity area and retrieve 1 slice each. They return and build biceps on partner #3. This continues until the bicep falls. A new partner then becomes the muscle. 4. Weight Lifting Slices: Just like Noodle Slices Muscle Building except the Slices Weight Lifter must hold their hands up like they are doing a bench press or a lift and jerk. Noodle Bit Back Tag –Partners: Each partner has a noodle bit or noodle slice. Objective of the game is to pop a noodle bit off of another person’s (not partner or alliance) back. This scores 1 point. If you catch it off the back you score a bonus point! Game is played for 1-2 minutes and team score is added up.

CANDO, Thera Bands or Dyna Bands: #35723 The DYN-O-MITES for kids program was developed by John L. Smith. This explosive program is designed to be used in the gymnasium as well as the classroom. Very little space or equipment is needed to integrate this program right into your school's physical education or physically active classroom curriculum. The objectives of the program are: 1. Increase the muscle strength of the students 2. Increase muscle endurance of the students 3. Add more rhythms and dance to the curriculum 4. Improve the flexibility of the students 5. Enhance the overall fitness of the students. Equipment used: Rep Bands (Latex Free from FlagHouse #30698

Soul Man The Blues Brothers Dynamite Routine Introduction: Expanding front pulls on beats 8 Front Pulls 8/8 Right/Left Diagonal Pulls 4 Big Front Pulls on “Soul Man” with quick pulls on beats 4/4/4/4 Right/Left Diagonal Pulls 4 Big Front Pulls on “Soul Man” with quick pulls on beats 2/2/2/2/2/2/2/2/2 Right/Left Diagonal Pulls 4 Big Front Pulls on “Soul Man” with quick pulls on beats 16 Alternating Right/Left Diagonal Pulls 2 Front Expanding Pulls on “YEAH!” 4 Soul Man Over Head Pulls Above the Head Pulls 24 Front Pulls 1 Long Ending Pull

Equipment used in session from FlagHouse Numbered cones Dice Noodle Slices Half Noodles Noodle Slices 3 Inch Foam Ball Cando Bands Connect 4 Jenga

#18074 #7049 #17748 #19641 #17748 #18718 #30402 2669 8176

Gregg L. Montgomery 1989 NJAHPERD Teacher of the Year Educational Consultant, FlagHouse, Inc.

[email protected]

STW Thursday Night Opening Session January 21st Shake Your Groove ThingMusic Needed: Shake Your Groove Thing by Peaches and Herb Start in two “contra lines” facing a partner about 6 feet apart With little kids or folks who don’t like to dance just say Shake your way down to the end and get back on your line This is a Soul Train dance where two partners move on down the middle and do their own thing, creating their own dance moves Walk the Dinosaur-National Standard: Understands that physical activity provides opportunities for enjoyment, challenge, self-expression and social interaction Music Needed: “Walk The Dinosaur” by Was Not Was Formation: Contra line facing a partner A. Slide three steps toward one wall and clap Slide three steps towards the opposite wall and clap Repeat step A B. Three-step turn toward one wall and clap Three step turn toward the opposite wall and clap Repeat step B C. Walk around your partner and back to your original position holding right hands 8 counts. Repeat holding left hands 8 counts D. High five turn around your partner and back to your original position using right hand. Repeat using left hand and repeat dance from the beginning Variation: Add Do-Si-Do, See Saw and other square dance calls. Alphabet Spot Locomotor Fitness Using the Alphabet Spot Markers (available from FlagHouse) scattered on the floor have the students perform each locomotors movement by moving in that manner from one Alphabet Spot to the next, spelling the locomotor movement word as they travel from letter to letter. Examples: #1 WALK Proceed behind a partner toward the letter “W” by Walking to the “W” then to the letter “A” then “L” then “K” then students say WALK and spell it W- A-L- K #2 Skip to the “S” then to the K” then to the “I’ Then to the “P” then say SKIP S-K-I- P

LOCOMOTOR MOVEMENTS 1. Walk 2. Skip 3. Hop 4. Gallop 5. Jump 6. Leap 7. Jog 8. Run 9. Power-Walk 10. Slide

Name:___________________________Partner:____________________

Pal Patterns #2 1. Power walk with a partner 2X around the outside of the gym.____________ 2. Skip across the X in the middle of the gym from one side to the other side.___________ 3. Play follow the leader. Take turns being leader. 4. Place a rope around your partner’s waist (Horse and Buggy Style) and travel carefully around the gym staying close together. Switch.____________ 5. Jog backwards and forward apart and together. Watch out for other people! ____________ 6. Jump rope as many times as you can without stopping. Take 3 turns. How many did you get? __________ 7. Jump up and high five your partner. Jog apart and high five again. Five times! __________ 8. Twist dance facing your partner.__________ 9. Make up a new dance with your partner to the music that is playing.____________ 10. Play catch with a yarn-ball with your partner. How many catches can you make in a row? ___________ 11. Play tail tag with your partner (Use Scarves) in a personal space. Pull their tail and give it back to them. Start over.____________ 12. Have a push-up contest with your partner. Regular or modified push-ups.__________

Even Odd Top Middle Bottom

Name:___________________________Partner:____________________

Pal Patterns #3 1. Dribble to one side of the gym and back.__________ 2. Play Toe Tag with your partner. Three touches wins. Play again.__________ 3. Shoot two baskets. ____________ 4. Have a Hula-Hoop contest with your partner. _________ 5. Hop on one foot as long as you can._____________ 6. Get a jump rope and see how many tricks you can perform. Teach your partner.___________ 7. Sit Up contest. Add up your two scores.____________ 8. Push-Up position on the floor facing your partner. Now roll the ball back and forth while saying the alphabet. What letter did you make it to?__________ 9. Jog backwards (carefully) in a large square._______ 10. Get a basketball or dinoskin ball and play “Keep-Away” with your partner. Soccer or basketball “Keep-Away” Switch if your partner tags the ball or if you lose control or give up your dribble.__________ 11. Do mirror exercises with your partner. Take turns being the leader.___________ 12. Get one rope and do partner jumps together. Hold the rope in your hands. How many turns can you make before you miss?________

Even Odd Top Middle Bottom

Extinction (Jim Ross) National Standard(s): Standard 1- The physically literate individual demonstrates competency in a variety of motor skills and movement patterns Standard 4-The physically literate individual exhibits responsible personal and social behavior that respects self and others. Music: Help by The Beatles Equipment needed: No-Tie Pinnies or scrimmage vests Formation: Divide your class into 5-6 teams. Team sizes of 4-6 students’ works best. Scatter in the Gymnasium or outside space. The size of the playing area depends on the space available and size of group. Goal: Developing offensive/defensive game strategies in a dynamic environment. How to Play: Everyone is a tagger. If a player is tagged by someone on another team, the player kneels on one knee and raises a hand in the air. To become unfrozen the kneeling player must receive a high five from a teammate. If all the players from one team are frozen, the team becomes extinct! When only 1 team remains, the game is over. If a team is “extinct”, the players may get back in the game by performing a team oriented activity. Suggested activities include: running around the playing area, each player performing 10 push-ups or each player jumping rope 25 times. Whatever “team oriented” activity is selected, the team must perform the activity together and complete it before there is only one team remaining in the game. Assessment: This is a good activity for a teacher to check the selected skills, offensive movement/strategies and defensive strategies.

Rock Paper Scissors Exercise List  20 Jumping Jacks/Jumping Jills  25 Jump Squats  10 Pushups  30 High Knees  50 Jog In Place  20 Crunches  25 Calf Raises  10 Modified Pushups  30 Jog In Place  20 Mountain Climbers  10 Burpees

RPS Success & Try Again (Inspired by John Smith) Everyone is on the same side of the room. The Success side. Play Rock Paper scissors with any partner. If you are unsuccessful you move to the other side of the room. This is called the Try again side. You will see a paper on the floor that has specific exercises to perform. You can play this activity a few ways. Once you perform the first exercise you can go back to the Success side. If you play again and are not successful you go back to the Try again side and perform the second exercise on the list. Once you perform the exercise you can remain on that side until you play Rock Paper Scissors with another person on the Try Again side after they complete their exercise session. If you are unsuccessful you must perform the next exercise on the list. Never-Ending Fitness RelayNational Standard: Achieves and maintains a health–enhancing level of physical fitness Equipment Needed: One bucket/deck tennis ring for each line, Playground ball or Basketball Music Needed: Jive Bunny Medley Formation: Make several lines of students in groups of 3. Dribble the ball down the floor and place it in the bucket. Do 3 crunches and then pick up the ball and dribble it back to your line. Hand it to the next person in line and they repeat the same task. Continue taking turns after the other players have returned. Play a long song, or a medley of songs. The children are having so much fun dribbling that they forget they are exercising.

Partner Noodles National Standard: The physically literate individual demonstrates competency in a variety of motor skills and movement patterns. Music: Jump by The Pointer Sisters Equipment Needed: Pool Noodles How to Play: Find a “new” partner. Trade jobs after a few trials so that each partner has a turn with each activity. 1. Partner #1 holds the noodle low and then Partner #2 jumps or leaps over it. If they are successful raise it a little bit higher. Continue. 2. Hold it at an angle from waist to toes. Over or under. 3. Place your hands on the other side first then move your feet over. 4. Hold about chest level for Limbo then lower and lower. 5. Partner #1 holds the noodle low and walks toward Partner #2 then Partner #2 Jumps/leaps over the noodle. 6. Partner #1 runs and holds the noodle down low like a Ninja 7. Partner #1 can choose to hold it low or high and Partner #2 has to jump or duck. Be safe, you’re next. 8. Partner #1 turns in a slow circle and when the noodle arrives Partner #2 will jump over it. Ask your partner if you can go faster or slower for the next few attempts. 9. Wiggle the noodle like a snake. Try not to get bitten. 10. Move the noodle back and forth towards your partner then away from them. Partner must decide when to start their move over the noodle. Small Group Challenges- Groups of three or four Large Group Challenges. One partner remains in space and the other partner travels towards other noodles