• Sterling Middle School Physical Education 

     

    Hello Sterling Families! 

     

    My name is Shannon Rogers and I am a Physical Education teacher at Sterling Middle School. This is my first year at Sterling and I am very excited to be part of the Sterling family. Mr. Duncan and I are looking forward to planning some new units this year (Matball, Hockey, Frisbee golf, etc.), as well as revisiting some of the student’s favorite sports and activities (Basketball, Volleyball, Football, etc.). If you ever have any questions or concerns about your student, please feel free to email me anytime at my district email: shannon.rogers@psd150.org.

     

    As we begin our E-Learning day this week we are wishing everyone safe and healthy week!  As you and your child(ren) are home for this week, as our super custodians complete a super cleaning of our school building, we are attaching some choices of physical activities to keep you and your child healthy and active.  To maintain continuity in meeting our Fitness goals, we have developed an Exercise Plan that is applicable to all students regardless of grade level.   You will notice the plan is only made for one day, however, should we be out multiple days, students do the exact same thing.  Please feel free to substitute any of the activities for ones that suit your family’s preferences, i.e.  Ice-skating, Riding a bicycle, basketball, etc. 

    Please feel free to contact me with any questions or concerns.   Mr. Duncan or Mrs. Rogers   Isaiah.duncan@psd150.org or shannon.rogers@psd150.org

     

     Wishing all a healthy and fit day!

     

    Option #1

     

    5 MINUTES OF STRETCHES

    25 MINUTES OF CARDIO

    6 MINUTES OF MUSCLE STRENGTH

    6 MINUTES OF MUSCLE ENDURANCE

    PARENT SIGNATURE

     

    Ex) Yoga stretches and Dynamic Stretches

    EX) jogging, dancing, soccer, basketball, long walks, running, etc.

    Ex) push-ups, pull ups, down & ups, planks

    Ex) curl ups, squats, lunges, wall sits

     

     

    Write the stretches you did below:

    Write the cardio you did below:

    Write the strength you did below:

    Write the endurance you did below:

     

    Date:

     

     

     

     

     

     

     

     

    Option #2

     

    5 MINUTES OF STRETCHES

    25 MINUTES OF CARDIO

    6 MINUTES OF MUSCLE STRENGTH

    6 MINUTES OF MUSCLE ENDURANCE

    PARENT SIGNATURE

     

    Ex) Yoga stretches and Dynamic Stretches, lunges, butterfly stretch, neck stretches, arm stretches

    EX) jogging, Curb walking, walk up and down steps, bicycle riding, jump roping, basketball, long walks, running, etc.

    Ex) Weightlifting with canned goods, push-ups, pull ups, down & ups, planks

    Ex) curl ups, squats, lunges, wall sits, flutter kicks, bicycle kicks

     

     

    Write the stretches you did below:

    Write the cardio you did below:

    Write the strength you did below:

    Write the endurance you did below:

     

    Date:

     

     

     

     

     

     

     

     

    Option #3

    Jaguar Bingo

    The object is to complete the Bingo task card by completing a variety of healthy challenges.  Try to fill in all your squares before the next school week.  Return your Bingo card for a “Bingo Treat”.

    Jog around the outside of your home

    10 Push ups

    (No cheating-do them correctly)

    Name and demonstrate one strength building exercise

    Sign here if you are part of a sports team (Sterling or Outside team)

    Complete 15

    Curls ups

    Name 5 healthy foods to snack on (No Hot Fries)

    Jump rope

    100 times

    Sign here if you ate two or more servings of fruit yesterday

    Name a physical activity that burns the most body fat

    Dribble a basketball/soccer ball for 10 minutes

    If you ate the entire container of macaroni & cheese on the food label, how many Calories would you consume?

     

    Run in place for

    1 minutes

     

    Free Choice Activity

     

     

    Name 3 types of aerobic activities

     

    Complete 30 jumping jacks

    Complete 25

    Sit ups

    Balance by walking on the curb

    (Watch for traffic)

    Talk a bike ride around your neighborhood

    Do lunges down and back in your hallway

    Do wall sits for 30 seconds

    On your sidewalk complete a bear/crab walk

    Stand on one leg for 30 seconds each

    Take a long nature walk or jog

    Name your

    favorite vegetable and how it is grown

    Shoot 20 free throws or throw a football 20 times

     

     

     

    Option #4

     

     

     

    Option #5

     

                Static                                     Movement                                 Plyometric

             (25 times)                                 (30 times)                      (5 times for 1 minute each)

              Choose 1                                   Choose 1                                    Choose 1

     

          Jumping Jacks                              Stair Steps                                Forearm Planks

               Burpees                            Hi Knees (in place)                            Side Planks

                Sit Ups                            Butt Kicks (in place)                             Wall Sits

              Push Ups                                 Tuck Jumps                          Inverted Planks (belly up)

        Trunk Rotations                          Hi Knee Skip                                    Run in Place

    Mountain Climbers                          Jump Squats                              Calf Raises (continuous)

    Bicycle Riders (on back)                      Squats                                           Chair Dips

          Wall Push Ups                            Bear Crawl                          Shoulder Shrugs (continuous)

                                                    (around the living room)

                Lunges                               Monster Walk                           Jump Lunges (continuous)

                                                    (around the living room)

            Wacky Jacks                               Crab Walk                         Shoulder Shrugs (continuous)

                                                    (around the living room)

     

     

    ADDITIONAL FUN EXERCISES TO COMPLETE DURING E-LEARNING DAYS:

    Each of these yoga videos are right around 30 minutes long and are perfect for following along at home in your living room, bedroom, kitchen, etc. As long as you have some space and YouTube available, these exercises can count toward your daily fitness requirements. Just record the date, name of the video, and a parent signature and you will receive full credit for that day. Enjoy!

     

    https://www.youtube.com/watch?v=R-BS87NTV5I -- Harry Potter themed yoga video!

    https://www.youtube.com/watch?v=BEPxPkQY6V8 -- Star Wars themed yoga video!

    https://www.youtube.com/watch?v=02E1468SdHg -- Minecraft themed yoga video!

    https://www.youtube.com/watch?v=coC0eUSm-pc&list=PL8snGkhBF7nhEc52y4C1S9yqjBQSLCmT4&index=24 -- Star Wars (The Force Awakens) themed yoga video!

    https://www.youtube.com/watch?v=XKa-i2uaAlw&list=PL8snGkhBF7nhEc52y4C1S9yqjBQSLCmT4&index=25 -- Video Game themed yoga video!