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OPS At Home Learning: Physical Education

Grade level resources

Physical Education - High School

High School PE:

Recommended minutes per day: 30-40 minutes

  • Create a daily wellness journal.  Complete a daily wellness activity that can include physical activity or breathing/mindful moments.  Identify the completed activity, amount of time participating in the activity and a reflection of how you felt before, during, and after your chosen activity.
  • While watching your favorite show, videos or devices, set an alarm for every 15-minutes and perform 10 jumping jacks, 10 push-ups and 10 lunges/squats. You can add books to your backpack and wear for an increased challenge during your exercise.
  • Check your resting heart rate - It is best to check this when you are at rest, such as first thing in the morning.  Find your pulse at your wrist, place two fingers between the bone and tendon near your thumb side of your wrist.  When you find your pulse count the number of beats in 15 seconds.  Multiply this number by four to calculate your beats per minute.  To find your maximum heart rate, subtract your age from 220 to get max heart rate.  Instant Activity:  

Find your resting heart rate and write that number down.  Perform 3 rounds of 25 jumping jacks, 30 seconds of mountain climbers, 20 body weight squats and a 40 second plank.  Once your third round is complete, check your heart rate and find the difference of your resting heart rate and your active heart rate.  What additional activities can be done to increase your heart rate?  What exercises increase your heart rate more than others? 

  • Identify 2 team sport activities.  How do these team games differ?  What are different ways to score, offense/defense strategies, and timekeeping?
  • Deck of Fitness (Family/Group exercise):  Shuffle a deck of playing cards.  Each member will take a turn to draw a card and use the guide below to determine what exercise will be performed.  The number on the card is how many repetitions must be completed.  Face cards are worth 10 repetitions.  Jokers- you assign an exercise to another player.                                         

                          - Hearts = Jumping Jacks        - Clubs = Push-ups                  

                         - Diamonds = Burpees           - Spades = Squats

  • Develop realistic short- and long-term fitness goals.  What are steps must you complete to achieve your goals? 
  • Identify stressors you currently have in your life.  What physical signs/changes do you feel in your body when you start to feel stressed?  Create a list 5 activities you can do when you start to feel stressed and the changes occurring in your body. 
  • Tips for at home exercises:  Make sure you exercise at your own pace to safely participate.  Use the above guide to check heart rate before, during, and after exercising. Be sure you have enough space for a safe effective movement.  Stay hydrated before, during, and after exercising!  

Physical Education - Middle School

Middle School PE:

Recommended minutes per day: 30-40 minutes

  • Estimate how many steps you take daily.  Use your smartphone to track your movement and steps throughout the day.  Compare your estimate to the actual number.  Then identify 2 activities you can do to increase your steps.  Challenge family members for most steps.
  • Lead a family member through a set of exercises.  Identify muscles that you will be using while providing directions for the stretch.   
  • Locate 3-4 different pieces of athletic equipment (balls, cones, racquets, bats, hoops) and create a game.  List rules, scoring, strategies and how it can be modified into a team game.  Teach the new game to a family member and play!
  • Journal your food items and times that you eat throughout the day.  Identify protein, carbohydrates and fat.  Create a shopping list that you could use to eliminate processed foods with fresh fruits and vegetables. 
  • Compare and contrast 2 activities you have participated in at home.  How are they the same and how are they different?
  • Define sportsmanship and how it applies activities you have participated in during PE class.
  • Read a nutrition or exercise story or article.  Write a response to the author, stating if you agree, disagree, and how the selected topic incorporates into your life.
  • Tips for at home exercises:  Make sure you exercise at your own pace to safely participate.  Be sure you have enough space for a safe effective movement.  Stay hydrated before, during, and after exercising!  

Physical Education - Elementary

Recommended minutes per day: 30-40 minutes

Choice Activities:

  • Stack 5-7 plastic cups in any shape, form, or pattern.  Use a soft ball or rolled up sock to create a trick shot to knock the cups over.  Try bouncing it off the wall, ceiling, or body part to knock the cups down. 
  • While using a tennis ball, create a bouncing rhythm of 5 beats then progress to 10 beats.  Challenge family members to repeat your rhythm and you repeat their rhythm.  Whichever partner cannot repeat the beat must complete 5 push-ups, 5 squats, or 10 jumping-jacks.    
  • Use a broom, small ball and a cup to create a miniature golf course in your home.  You can use tables, chairs, and steps to add to your course.  
  • Estimate how many steps you take daily.  Use a smartphone or pedometer to track your movement and steps throughout the day.  Compare your estimate to the actual number.  Set a goal of 10,000 steps!  Identify 2 activities you can do to increase your steps.  Challenge family members to complete the most steps in your home.  
  • Continue your daily exercise journal. Each day you are physically active, include the date, activity, and the thing you enjoyed most about the activity.  You can start with you PE class warmup routine.  Perform 20 minutes of physical activity.  This can include outside play, indoor recess, or the daily live PE workout listed in links.     
  • Think back to your favorite PE activity in class.  Try to use household items to re-create the game to play with your family.  You can change 1 rule for the game!      
  • Create an at home obstacle course.  You can use tables, chairs, pillows and other items around your home to jump, crawl and tumble your way to the finish line!  Challenge a family member to see who can have the best time!  

 

Omaha Public Schools does not discriminate on the basis of race, color, national origin, religion, sex, marital status, sexual orientation, disability, age, genetic information, citizenship status, or economic status in its programs, activities and employment and provides equal access to the Boy Scouts and other designated youth groups. The following individual has been designated to address inquiries regarding the non-discrimination policies: Superintendent of Schools, 3215 Cuming Street, Omaha, NE 68131 (402-557-2001).

Las Escuelas Públicas de Omaha no discriminan basados en la raza, color, origen nacional, religión, sexo, estado civil, orientación sexual, discapacidad , edad, información genética, estado de ciudadanía, o estado económico, en sus programas, actividades y empleo, y provee acceso equitativo a los “Boy Scouts” y a otros grupos juveniles designados. La siguiente persona ha sido designada para atender estas inquietudes referentes a las pólizas de no discriminación: El Superintendente de las Escuelas, 3215 Cuming Street, Omaha, NE 68131 (402-557-2001).