Waltham Public Schools

WHS PE Boot Camp CG

Unit	Timeframe	Big Ideas (Statements or Essential Questions)	Major Learning Experiences from Unit
UNIT 1 Essentials to Working Out	2 weeks	How can an exercise be performed the most efficient and safetest way? What happens when DOMS sets in? What is the FIIT Princple? What is recovery heart rate and why is it important? Am I working out hard enough? When should someone modify a workout/exercise?	Students will learn strategies to address DOMS. Students will Recite the safest and most efficient methods for exercise. Students will share there FITT principle with a classmate. Students will learn how to calculate there Target Heart Rate. Students will explain what recovery heart rate is, and why it is important. Students will list 5 reasons why someone would to modify an exercise to make it easier.





UNIT 2 Bodyweight Training	3 weeks	Proper Form- Tabata, Intervals, Circuits, and Reps/Sets Modications Can I get a great workout in with just my bodyweight?	Alignments Apps for Training FITT Safety Stressors When performing the following: rotational movements, lunge movements, squat movements, plank movements, pushing movements, hip hinge movements and core exercisses



UNIT 3 Dumbbell Training Unit	2 weeks	Proper Form- Tabata, Intervals, Circuits, and Reps/Sets Modications	Controlled Movements Hand positioning “Keep Resistance Active through movement/set”


UNIT 4 Resistance Band Training Unit	2 weeks	What Types of Bands are on the market? How are they different, how are they similar? Proper Form- Tabata, Intervals, Circuits, and Reps/Sets Modications	“You control Band, don’t let bank control you” explore what this means “Keep Resistance Active throught movement/set” Students perform 6-10 exercises using Resistance Bands Students Incorporate Resistanace Bands into circuit workout




UNIT 5 Stability Ball Training Unit	1 week	Proper Form- Tabata, Intervals, Circuits, and Reps/Sets Modications	What to consider when using a stability ball- safety and form Students perform 5-6 exercises using Stability Balls Students Incorporate Stability Balls into circuit workout


UNIT 6 Suspension Training Unit	1 week	Proper Form- Tabata, Intervals, Circuits, and Reps/Sets Modications	Students will learn how to use equipment with various exercises- adjusting straps, using foot/hand straps How and where to use anchors Students will learn how angles will adjust the weight of the exercise. Students perform 6-8 exercises using Suspension Trainer Students Incorporate 1-2 Suspension Trainer exercises into circuit workout





UNIT 7 Medicine Ball Training Unit	1 week	Proper Form- Tabata, Intervals, Circuits, and Reps/Sets Modications	Types of Medicine Balls Safety when using Med Balls Students will perform 6-8 exercises using medicine balls Students will incorporate 1-2 into exercises a circuit workout



UNIT 8 Kettlebell Training Unit	2 weeks	Proper Form- Tabata, Intervals, Circuits, and Reps/Sets Modications	History of Ketttlebells Safety when using Kettlebelll Students will perform 6-8 exercises using kettlebells Students will incorporate 1-2 exercises into a circuit workout



UNIT 9 Barbell Training Unit	1 week	Proper Form- Tabata, Intervals, Circuits, and Reps/Sets Modications	Types of Barbells Safety when using Barbells Students will learn how to perform the following exercises using a barbell-deadlift, squat, overhead press, bench press, Students will recite safety rules for the above exercises Students will have an opportunity to incorporate barbells into their workout for final project.




UNIT 10 Sandbags, Battling Ropes, Power Wheels and More Training Unit	2 weeks	Proper Form- Tabata, Intervals, Circuits, and Reps/Sets Modications	Students will incorporate 1-2 exercises into a circuit workout using a sandbag, power wheel, battling ropes