Family Resources · 1. Charlie Parker, Dizzy Gillespie, and Thelonius Monk created this style of...

Electives

Music Physical Education

Family Resources

May 2020

ASTA STRING ASSESSMENT GUIDE

Directions: This checklist can be used: 1. By the student to self-assess. 2. By the parent to assess the student at home—the student teaches the parent

what to look for and playing position is reinforced through this process. 3. By the teacher to assess in class.

I Can Play with Correct Position~Violin/Viola Name:

Parent Evaluation

Student Evaluation

Teacher Evaluation

STANDING POSITION

One foot under each shoulder.

Weight balanced.

Can shift weight from side to side and return to center.

The left foot may be slightly forward.

SITTING POSITION

Sit forward on chair.

Place feet slightly apart on the floor.

Body balanced and ready to stand without moving feet or sliding forward on chair.

PLACING INSTRUMENT

Using both hands—left holding the instrument by the right upper bout and the right holding the instrument on the right lower bout.

Raise the instrument above your left shoulder and lower into position.

Place chin on chin rest.

Gently rest the neck of the instrument between the left thumb and the base knuckle of your index finger.

Your left elbow is under the fingerboard.

Content Area 1A Body Format 1.2 Basic playing position for violin and viola

© AMERICAN STRING TEACHERS A S SOCIATION • WWW.ASTASTRINGS.ORG

Your left wrist should be vertical.

Place curved fingers on fingerboard on finger tips.

http://WWW.ASTASTRINGS.ORG

Name:_____________________________________

Check a box every time you practice one item. Give yourself a grade for your practice time. If you give yourself a 3 or 4 keep playing that one. If you give yourself a 1 or 2, practise those more often.

4 – I know this piece so well, I can teach it to someone else 3 – I can play this piece 2 – I am doing well, but need to prac<ce it again tomorrow 1 – I need to prac<ce this for a few more days to get it right

Pluck (pizz) or play with your bow (arco) any piece on page 13

Teach a family member the names of your open strings

Pluck (pizz) or play with your bow (arco) 2 pieces on page 19

Look for lessons for your instru-ment on YouTube

Pluck (pizz) or play with your bow (arco) D Ma-jor Scale on page 21

Pluck (pizz) or play with your bow (arco) D Ma-jor Scale Interval Etude on page 21

Pluck (pizz) or play with your bow (arco) one piece on page 23

Perform any piece for your pet or your favorite stuffed animal :)

Choose & play your favourite 3 pieces in Strings Basics Book 01 to practise

Play one of your sheet music pieces

Play two of your sheet music pieces

Read/review pages 2 & 3 in your String Ba-sics Method Book 01

Read and try to memorize the meaning of two of the definitions in the glossary at the back of your String Basics Method Book 01 on page 28 each time you practise your instrument

Once you’ve prac-tised and feel con-fident about an exercise or scale from your method book or a piece of sheet music, in-vite your family to sit for a minute, then you can play for them in a mini performance

Just for fun and review, begin playing from ex-ercise #1 on page 04 in String Ba-sics Method Book 01. You might just play one page each time you practise and con-tinue as far into the book as you’re able

Make sure to go through your playing checklist: I’m demonstrating proper sitting posture, left hand shape, instrument position, right hand position, bow hold and bow stroke

ASTA STRING ASSESSMENT GUIDE

Tonal Development Rubric

Criteria Advanced Proficient Partially Proficient

Novice

1 Intonation–manipulate pitches

Student adjusts pitch

Student correctly adjusts pitch.

Student usually correctly adjusts pitch.

Student beginning to adjust pitch.

instantly and instinctively.

2 Ringing tone Student hits the center of the

Student correctly produces ringing tones.

Student usually correctly produces ringing tones.

Student beginning to produce ringing tones.pitch

producing

ringing tones instantly and instinctively.

3 Echo and create patterns within a one-octave range.

Student patterns are creative and imaginative.

Student patterns are within one-octave range.

Student patterns are usually within one-octave range.

Student patterns are beginning to fall into the one-octave range.

Content Area 2A Tonal Aural Skills and Ear Training 3.1 Tonal Development Rubric

© AMERICAN STRING TEACHERS A S SOCIATION • WWW.ASTASTRINGS.ORG

http://WWW.ASTASTRINGS.ORG

Clover Counting

Student Version

Choose the correct musical symbol to complete the measure.

1

4

8

10

12

14

17

9

7

6

2

13

15

3

5

11

16

18

19

American Music History Crossword

ACROSS 1. Charlie Parker, Dizzy Gillespie, and Thelonius Monk

created this style of jazz 3. Popular music is considered music you can do this

activity to. 4. In 1850, this music was considered “popular music.” 8. The last name of the father of modern march music. 9. Louis Armstrong popularized this type of vocal style.10. The modern marching band evolved hand-in-hand

with the popularity of this sport.12. The technique a jazz musician uses when playing a solo.14. Many of the best American songwriters worked in

this block of New York City.15. The popularity of ragtime was spread through this media.16. The solid hit played on the snare drum on beats 2 and

4 of an R&B groove.17. The horn section in a New Orleans jazz band.18. The blues were a major component of this new style

of music that appeared in the 1950s.19. Style of jazz played by big bands.

DOWN 1. Field hollers and other work songs eventually

developed into this musical form. 2. The capital city of country music. 5. The name of the most famous ragtime composer. 6. Gospel music developed from the way that

African-Americans sang this type of Christian music. 7. The country radio program that has been running

since 1925.11. Many songs in the Great American Songbook were

first introduced as part of Broadway _____________.13. This instrument first “electrified” during the Swing era.

* Eliminate spaces in multi-word answers.EXAMPLE: TREBLE CLEF ð TREBLECLEF

Student Version

This sheet is intended to help teachers give assignments that students can

work on from home and evaluated while out of school.

The following are common musical terms students can provide

definitions that will give them a better understanding of how works

should be performed. Students can also be asked to find which of these

are included in pieces they’ve performed or research online for works

that include the terms.

DYNAMIC MARKINGS: provide definitions

pianissimo (pp) -

piano (p) -

mezzo piano (mp) -

mezzo forte (mf) -

forte ( f ) -

fortissimo ( ff ) -

fp (forte piano) -

< - crescendo -

>- decrescendo -

fp (forte piano) –

This sheet is intended to help teachers give assignments that students can

work on from home and evaluated while out of school.

The following are common musical terms students can provide

definitions that will give them a better understanding of how works

should be performed. Students can also be asked to find which of these

are included in pieces they’ve performed or research online for works

that include the terms.

TEMPO MARKINGS: Provide definitions

Largo –

Larghetto –

Adagio –

Lento –

Andante –

Adagietto -

Moderato –

Allegretto –

Allegro -

Presto –

Prestissimo –

Ritardando –

Accelerando -

Lento -

In order to have effective and efficient

practice times, it is essential that you

set goals. However, planning to “do

better this time” won’t get you where

you want to go… Instead, you need

goals that are SMART Use this

acronym to help you improve and

evaluate your practice goals.

It is important to understand what practice time isn’t. A student once

said that he spent 3 hours practicing his trombone. When asked what

he did during his practice session, he said he spent the time playing his

X-Box, and that every time he passed a level, he played a note on his

trombone.

Just because you’re doing something, like washing the

dishes, doesn’t make it practice.

While you can play your instrument for fun, this is

different than practicing.

Practice does involve repetition, but it is not a broken

record or autopilot. You cannot check out and go

through the motions

It takes more than just GOALS to

have a good practice session. You

need to understand what

DELIBERATE PRACTICE is all about.

Researchers such as Kathleen

Cushman have defined elements

of purposeful practice. Her book,

Fires in the Mind, talks

about the relation

between motivation

and mastery.

There is a relation between enjoying what you are

doing, working hard at it, and getting better. Most

of us want to get better, but if it’s not any fun, we

don’t work at it. When we don’t work at it, we

don’t get better, and we don’t enjoy what we’re

doing. However, when

we get stronger in one

of these three areas, it in

turn strengthens the other

two, creating a positive

cycle that helps

our practice

sessions improve.

When sitting down to practice, make sure to

have a strategic plan. Look at the amount of

time you have, and then decide which of the

elements of practice to implement. Most

practice sessions should be around 30

minutes, with the bulk of the time spent in

the middle two sections. When working on

music, use the “Creative Practice Strategies”

to be intentional and reflective about improv-

ing your performance.

“Amateurs practice until they get it

right; professionals practice until they

never get it wrong.”

Elements of Practice

Warm-up

Get your brain in a good learning space and physically warm-up your instrument

before diving into your music. Start with some long tones to listen to your tone and build endurance.

Play scales to refamiliarize yourself with the languages of music.

Experiment with technical exercises and scale patterns to build dexterity in your

fingers and your tongue.

Make new scale patterns like we play in class to stretch your brain.

Practice slow and intentionally Play slowly enough that you can play accurately and in time. (All hail the metro-

nome!)

Slightly increase your tempo bit by bit. If you make a mistake slow down again.

Practice the hard part first. You will retain more of what you practice at the beginning of each session.

You are most focused and most likely to succeed when you first get started.

Break things down.

Count, clap, note-name, sizzle, ghost play! Give your brain an opportunity to focus on ONE skill

instead of 5! Isolate measures that are challenging and play them slowly then add to them.

Try working backwards from the end of a passage. As you practice and add to the passage the

end will get easier and easier building confidence.

Intentionally change the rhythms to work on transitions between difficult notes. (Just be sure to

change it back once the transitions are clean)

Keep it interesting: If you are bored you are doing it WRONG!

Approach each practice session as an adventure to discover something new about your music,

your playing, or your instrument.

Practice different music each day.

Focus on making every note beautiful and accurate. Don’t settle for poor tone! Explore different articulations and see how they effect the passage.

Try changing the style of the piece you are playing with dynamics and phrasing.

Imagine the parts of the ensemble and how they fit together with your part.

Come up with a story to tell through your playing.

Always play your best! If you are tired or unfocused take a break. Fight

against bad habits and sloppy playing. When you practice your best,

your best becomes normal.

Effective Practice Tips

Physical Education

© 2020, SHAPE America – Society of Health and Physical Educators ● www.shapeamerica.org

PO Box 225, Annapolis Junction, MD 20701 ● 800.213.9527 ● [email protected]

Ready to Go Take Home Packet

Purpose

SHAPE America is dedicated to helping physical education and health education teachers

across the country as many schools and school districts are moving to distance learning due to

COVID-19. The Ready to Go Take Home Packet is designed for teachers to download so they

have a collection of ready to use activities that they do not have to spend time searching for.

The secondary activities in this packet do not require internet and include physical education

and health education that are designed to be done over the course of a week.

There is an English and Spanish version for each item. Items included:

1. Physical Activity Logs 2. April Mind & Body Calendars 3. At Home Activities Chart 4. The Daily Big Three – Take Home Version 5. Mind & Body Bingo 6. health. moves. minds. at Home- Internal Voice Activity

a. included with a note to teachers for follow up (in English only)

Standards Covered

Physical Education

Standard 3: The physically literate individual demonstrates the knowledge and skills to achieve

a health-enhancing level of physical activity and fitness.

• Engages in physical activity (S3.M2)

• Participates several times a week in a self-selected lifetime activity, dance or fitness activity outside of the school day. (S3.H6.L1)

Standard 4: The physically literate individual exhibits responsible personal and social behavior

that respects self and others.

• Personal responsibility (S4.M2)

• Employs effective self-management skills to analyze barriers and modify physical activity patterns appropriately, as needed.47 (S4.H1.L1)

Standard 5: The physically literate individual recognizes the value of physical activity for health,

enjoyment, challenge, self-expression and/or social interaction.

• Health (S5.M2)

• Challenge (S5.M3)

• Analyzes the health benefits of a self-selected physical activity. (S5.H1.L1)

http://www.shapeamerica.org/

mailto:[email protected]



Health Education

Standard 2: Students will analyze the influence of family, peers, culture, media, technology, and

other factors on health behaviors.

• 2.8.8 Explain how personal values and beliefs on individual health practices and behaviors.

• 12.8.8 Analyze the influence of personal values and beliefs on individual health practices and behaviors.

Standard 7: Students will demonstrate the ability to practice health-enhancing behaviors and

avoid or reduce health risks.

• 7.8.2 Demonstrate healthy practices and behaviors that will maintain or improve the health of self and others.

• 7.12.2 Demonstrate a variety healthy practices and behaviors that will maintain or improve the health of self and others.





Name ______________________________________________________________________

Log each time you participate in physical activity throughout the day. You should:

• Participate in a variety of activities that work on cardiovascular fitness, strength, endurance and flexibility.

o Example activities: dancing, Pilates, walking, jogging, light weight training, body weight training.

• Be sure to start with a warm-up and end with a cool down that includes stretching.

• Aim to get at least 30 minutes of physical activity each day.

DAY/DATE FITNESS

COMPONENT PHYSICAL ACTIVITY INTENSITY TIME

Day 1 _______

Cardio

Strength Endurance

Flexibility

Warm-up

Cooldown

Day 2 _______

Cardio

Strength Endurance

Flexibility

Warm-up

Cooldown

Day 3 _______

Cardio

Strength Endurance

Flexibility

Warm-up

Cooldown

Day 4 _______

Cardio

Strength Endurance

Flexibility

Warm-up

Cooldown

Day 5 _______

Cardio

Strength Endurance

Flexibility

Warm-up

Cooldown

Day 6 _______

Cardio

Strength Endurance

Flexibility

Warm-up

Cooldown

Day 7 _______

Cardio

Strength Endurance

Flexibility

Warm-up

Cooldown

Reflection – On the back of this sheet or on another piece of paper explain the following prompts. 1. My biggest challenges this week were… 2. How can improve on these challenges next week by… 3. My biggest successes this week were…



Reproduced with permission from the Society of Health and Physical Educators (SHAPE America) https://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/activity-calendars.aspx

National Health Observances

• National Autism Awareness Month

• National Minority Health Month

• National Distracted Driving Awareness Month

• Stress Awareness Month

• April 7: World Health Day

1 Yoga is a great way to relieve stress. Try Savasana, considered to be the hardest yoga pose! Fully relax & clear your mind.

2 Star Jumps Jump up with your arms and legs spread out like a star. Do 10 then rest and repeat.

3 Crane Pose

Here’s a challenge! Put your hands on the ground, lean forward & balance your knees on your elbows.

4 4 Walls

Face each wall in a room and do a different exercise for 30 seconds -side shuffle -grapevine to left then right -wide stance punches -vertical jumps

5 Mindful Snack When eating a snack today, really pay attention to the taste, feel, sound, smell and look of the snack you’re eating. What do you notice?

6 Balance Stand on your right leg and lift your left knee at a 90 degree angle. Touch your toe without falling repeat 10 times then switch sides.

7 World Health

Day

Did you know regular, moderate-intensity physical activity can help prevent diabetes? Go for a walk with an adult & discuss other ways to prevent diabetes.

8 10 Jump

Lunges Complete a right leg lunge, while in the down position jump up landing in a lunge position on the left leg.

9 Tabata

Jump squats 20 seconds of work 10 seconds of rest 8 rounds

10 Before Bed

Breathing While lying in bed, place your hands on your stomach and pay attention to the up and down of your belly as you breathe.

11Dribble

Challenge Dribble a ball 100 times with each hand. Can you successfully dribble 100 times with each hand while moving?

12 Fish Pose

Hold fish pose for 60 seconds. Take a break and hold for another 60 seconds

13 Card Fitness

Take a deck of cards, flip the top card. Complete exercises based on the suit & number on the card. Face cards are worth 15. Spades- jumping jacks, Clubs- squats, Hearts- mountain climbers, Diamonds- Your choice

14 Wild Arms As fast as you can complete: 10 Arm Circles front & back 10 Forward punches 10 Raise the Roof’s Repeat 3x

15 Mindful

Senses What do you notice around you? Find: 5 things you see 4 things you feel 3 things you hear 2 things smell 1 thing you taste

16 Jump rope to

music! Can you jump to an entire song without stopping?

17 How Fast Can

You Go? Pick a distance and see how fast you can run the distance.

18 Slide, Slide,

Sprint Slide to your left for 10 steps, slide to right for 10 steps then face forward and sprint for 10 seconds.

19 Garland Pose

Practice your balance with this pose!

20 Tabata Tuck Jumps 20 seconds of work 10 seconds of rest 8 rounds

21Commercial

Break

Can you hold a plank for an entire TV commercial break?

22 Nighttime

Note Empty your mind before you go to bed by writing a note about what you’re thinking and leave it for tomorrow.

23 Chair Pose

Hold for 30 seconds, relax then repeat.

24 Positive Talk Be sure to talk to yourself today like you would talk to someone you love.

25 Jump, Jump Jump side-to-side over an object or line for 1 minute straight. Go again but jump front to back. Repeat each jump twice.

26 Put your favorite song on and make up a dance or fitness routine!

27 Paper Plate

Planks

In plank position with paper plates under your feet. Complete 30s each: -mountain climbers -in and out feet -knees to chest

28 Step Jumps Find a step or a bench and jump up and down 50 times. Be careful. Take a break if you need to.

29 A Gratitude

Attitude Write down something you’re thankful for and why.

30 Try Savasana again. Use this to relax and wind down all year!

SHAPE America recommends school-age children accumulate at least 60 minutes and up to several hours of physical activity per day. Each bout of

physical activity should be followed by cool-down stretches that help reduce soreness and avoid

injury. Happy exercising! Yoga photos from www.forteyoga.com

https://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/activity-calendars.aspx

http://www.forteyoga.com/

At Home Activities Use the following chart for ideas for activities that you can try at home. Pick five different exercises to complete, once you have done all five repeat them for three rounds. Be sure to start with a warm-up to get your muscles ready for movement and end with a cool down and stretches to avoid soreness. Once you’re done, think about all the activities you did. Circle the activities you enjoyed and star the activities that were challenging. Be sure to try all the activities before repeating.

Yoga pictures from www.forteyoga.com

Vertical Jump Jump as high as you can for 30 seconds. Repeat.

Fitness Intervals 10 squats 10 broad jumps 10 second sprints 10 pushups 10 sit-ups

Cardio Day 10 Jump rope 10 Mountain climbers 10 Boxing punches (use both arms) 10 Step-ups

Balance Stand on your right leg and lift your left knee at a 90 degree angle. Touch your toe without falling repeat 10 times then switch sides

Core Challenge Plank 10 seconds 10 crunches 10 sit ups Repeat 5 times with no rest!

Frog Sit-Ups Sit down with your knees bent and soles of your feet touching with knees spread. Do a sit-up touching your heels and lower back down.

Ragdoll Pose Hold Ragdoll Pose for 30 seconds. Repeat.

Reverse Lunges to Front Kicks Do a reverse lunge and transition into a front kick with the same leg. 10 then switch. Do at a good pace.

Boat Pose Hold Boat Pose three times for 15 seconds

10 Chair Squats Stand about six inches in front of a chair. Squat until your buttocks barely touches the chair and stand back up.

Jab, Jab, Cross Jab twice with your right fist then punch across your body with your left. Complete 10 times then switch sides.

Abs! 10 knee to elbow planks 10 crunches 10 superman poses

Fish Pose Hold fish pose for 60 seconds. Take a break and hold for another 60 seconds.

Wild Arms As fast as you can complete: 10 Arm Circles front & back 10 Forward punches 10 Raise the Roof’s Repeat 3x

Kick City 10 side kicks 10 front kicks 10 back kicks

Scissor Jacks As you jump, scissor your legs each time. When your right leg is in front, raise left arm. Left leg in front, raise right arm. 4 sets of 10

Paper Plate Planks In plank position with paper plates under your feet. Complete 30s each: -mountain climbers -in and out feet -knees to chest

10 Squat Kicks Complete a normal squat, as you are

standing kick your right leg forward. Repeat on

the left leg

Yogi Squat Pose

Hold for 30 seconds rest and repeat.

10 Star Jumps Jump up with your arms and legs spread out like a star. Rest and repeat.

Shuffle, Cross Shuffle three times to your right then punch across your body with your left hand. Repeat in the opposite direction. Repeat 10x.

Flutter Kicks Lie on your stomach. Keeping your legs straight kick them up and down while holding your glutes tight.

Bridge Pose Lie on your back; place your hands and feet on the ground. Push your stomach up towards the sky.

10 Shuffle Squat Take 4 shuffle steps to your right and squat, then take 4 shuffle steps to your left and squat.

10 Lunges with a Hook Complete a side lunge with a cross-hook punch. Do 10 on each side.

Power Knees Bring hands over your head and have your hands and left knee meet in the middle as fast as you can. Repeat 10 times on each leg.

Plank Jacks In plank position move your feet in and out like when performing a jumping jack for 30 seconds. Repeat 10 times.

10 Half Burpees Start in a push-up position; jump both feet forward into a squatting position and jump back out into pushup position.

Walk Down Superman Walk your hands down to your feet and out until you’re flat on your stomach then complete a superman. Walk your hands back to your feet & repeat 10 times.

Crane Pose Here’s a challenge! Put your hands on the ground, lean forward & balance your knees on your elbows.

Tabata Jump squats 20 seconds of work 10 seconds of rest 8 rounds

10 Fly Jacks Done like a normal jumping jack except bring your arms to the side to form a T. Open & close your arms in front as you move your feet.

10 High Knee Twists Bring your knee to your opposite elbow and switch. For a challenge add a hop when switching sides.

Happy Baby Pose

Straighten your legs for an added challenge.

Wall Sit Find an empty space on the wall and pretend to be sitting in a chair. Hold for 30 seconds. Repeat two more times.

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https://www.shapeamerica.org/uploads/healthmovesminds/resources/education-materials/6-8/lessons/6-8_HE-Lessons.pdf




Nombre ____________________________________________________________________

Mantenga un record de cada hora que usted va participar en una actividad física durante el dia. Usted debe de:

• Participar en variedad de actividades que trabajan en entrenamiento cardio vascular, fuerza, resistencia, y flexibilidad.

o Ejemplo actividades: bailar, pilates, caminar, trotar, entrenamiento con pesas ligeras, y entrenamiento con pesas.

• Segurase de empezar con un calentamiento y terminar con un calmado que encluya estirarse.

• Proponer a conseguir al menos 30 minutos de actividad física cada dia.

DÍA/FECHA COMPONENTE DE

APTITUD ACTIVIDAD FÍSICA INTENSIDAD HORA

Día 1 _______

Cardio

Fuerza resistente

Flexibilidad

Calentamiento

Calmado

Día 2 _______

Cardio

Fuerza resistente

Flexibilidad

Calentamiento

Calmado

Día 3 _______

Cardio

Fuerza resistente

Flexibilidad

Calentamiento

Calmado

Día 4 _______

Cardio

Fuerza resistente

Flexibilidad

Calentamiento

Calmado

Día 5 _______

Cardio

Fuerza resistente

Flexibilidad

Calentamiento

Calmado

Día 6 _______

Cardio

Fuerza resistente

Flexibilidad

Calentamiento

Calmado

Día 7 _______

Cardio

Fuerza resistente

Flexibilidad

Calentamiento

Calmado

Reflexión – Detras de esta pagina o en otra hoja explica las siguientes indicaciones. 1. Mis mayores desafíos esta semana fueron… 2. ¿Cómo puedo mejorar estos desafíos la próxima semana antes de el…? 3. Mis mayores éxitos esta semana fueron…



Reproducido bajo autorización de la Sociedad de Educadores de la Salud y la Educación Física (SHAPE América por sus siglas en inglés) https://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/activity-calendars.aspx

Celebraciones Nacionales Relativas a la Salud • Mes de Concientización del Autismo

• Mes de Concientización de Abstraído al Manejo

• Mes Nacional de la Sauld de las Minorías

• Mes de Concientización del Estrés

• 7 de abril: Día Mundial de la Salud

1 El Yoga es excelente para aliviar el estrés. Prueba con Savasana, considerada una de las poses más difíciles. Te relaja y aclara tu mente.

2 Saltos de

Estrella Salta hacia arriba con los brazos y piernas separados como una estrella. Haz 10, descansa y repite.

3 Pose de la

Grulla

!Es un reto! Pon las manos en el suelo. Inclínate hacia adelante y equilibra las rodillas sobre los codos.

4 4 Paredes

Haz un ejercicio diferente de frente a cada pared de la habitación por 30 seg. -Deslizamientos laterales - grapevine a izq. y der. -golpes con piernas separadas -saltos verticales.

5 Una merienda a

la atención plena Cuando comes una merienda hoy, pon atención de cada bocado y de cómo afecta a tus sentidos.

6 Equilibrio

De pie sobre el pie derecho, levanta la rodilla izq. a 90 grados. Toca los dedos del pie sin caerte. Repite 10 veces y cambia de lado.

7 Día Mundial de

la Salud

¿Sabías que la actividad física regular a intensidad moderada puede ayudar a prevenir la diabetes? Sal a caminar con un adulto y hablen de otras maneras de prevenir la diabetes.

8 10 Pasos a

fondo con salto

Haz un paso a fondo con la pierna derecha; aun estando abajo salta y cae en paso a fondo con la pierna izquierda..

9 Tabata

Saltos agrupados 20 seg. de trabajo 10 seg. de descanso 8 series

10 Antes de

acostarse En una postura acostada, pon tus manos en la barriga y pon atención en como se mueve la barriga con tu respiración.

11Reto de Drible Dribla un balón 100 veces con cada mano. ¿Puedes hacerlo bien 100 veces con cada mano mientras caminas?

12 Pose del Pez

Mantén la pose del Pez por 60 segundos. Descansa y mantén por 60 segundos más.

13 Ejercicios con

Cartas Usa un juego de cartas. Toma una carta y haz los ejercicios dependiendo del palo. Los reyes valen 15. Pica – jumping jacks Trébol – Sentadillas. Corazón – escaladores Diamantes – Tú eliges.

14 Brazos locos Haz tan rápido como puedas: 10 Círculos de brazos hacia adelante y atrás 10 golpes hacia el frente 10 Sube el Techo Repite 3 veces.

15 Sentidos

Conscientes

¿Qué observas a tu alrededor? Busque: 5 cosas que ves 4 cosas que sientes 3 cosas que oyes 2 cosas que hueles Una cosa que comes

16 Salta la cuerda

con música

¿Puedes saltar durante toda una canción?

17¿Qué tan

rápido eres? Elige una distancia y mide qué tan rápido puedes correr.

18 Medidores Mantén las piernas extendidas, camina con las manos en el suelo hasta llegar a lagartija, luego camina con los pies hasta las manos.

19 Pose de la

Guirnalda

Practica tu equilibrio con esta pose.

20 Tabata

Saltos agrupados 20 seg. de trabajo 10 seg. de descanso 8 series

21 Cortes

Comerciales

¿Puedes sostener una plancha durante todo el comercial?

22 Una Nota por

la noche Escriba una nota de tus pensamientos antes de dormir y revisala el próximo día.

23 Pose de la Silla

Sostén por 30 segundos. Relájate y repite. .

24 Palabras

Positivas Hable a tu mismo como si estás hablando a una querida.

25 Salta, salta Salta de lado a lado sobre un objeto por 1 minuto sin parar. Repite pero de adelante a atrás. Repite ambos dos veces.

26 Prende tu música favorita e inventa un baile o rutina de ejercicios.

27 Plancha con

platos de cartón

Posición de plancha con los pies sobre platos de cartón. Haz 30 de cada uno: -escaladores -abrir y cerrar pies -rodillas al pecho.

28 Saltos de

Escalón En un escalón o banco salta de arriba a abajo 50 veces. Ten cuidado. Descansa si lo necesitas.

29 Actitud de la

gratitud Escriba algo por lo que estás agradecido y explique ¿por qué?

30 Haz Savasana de nuevo. Úsalo para relajarte y descansar todo el año.

SHAPE América recomienda que los niños en edad escolar acumulen al menos 60 minutos y hasta varias horas de actividad física al día. Cada sesión de actividad física debe terminar con estiramientos de enfriamiento que ayudan a reducir los dolores y a evitar lesiones. ¡Disfruta de los ejercicios! Imágenes prestadas de www.forteyoga.com

https://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/activity-calendars.aspx

http://www.forteyoga.com/

Actividades para hacer en casa Use la siguiente tabla para obtener ideas de actividades que puede probar en casa. Elija cinco ejercicios diferentes para completar, una vez que haya hecho los cinco repítalos durante tres rondas. Asegúrese de comenzar con un calentamiento para preparar sus músculos para el movimiento y terminar con un enfriamiento y estiramientos para evitar el dolor. Una vez que hayas terminado, piensa en todas las actividades que hiciste. Encierre en un círculo las actividades que disfrutó y marque las actividades que fueron desafiantes. Asegúrese de probar todas las actividades antes de repetir.

Salto Vertical Salta tan alto como puedas 10 veces. Imágenes de www.forteyoga.com

Intervalos de Forma Física 10 sentadillas 10 saltos largos 10 segundos de carrera 10 lagartijas 10 abdominales

Día de Cardio 10 Saltos de Cuerda 10 Escaladores 10 Golpes de boxeo (usa ambos brazos) 10 Subidas de escalón

Equilibrio Párate en el pie derecho y eleva la rodilla izquierda a un ángulo de 90 grados. Toca los pies sin caerte 10 veces. Cambia de lado.

Reto de Core Plancha 10 segundos 10 abdominales cortos 10 abdominales Repite 5 veces sin descanso.

Abdominales de Rana Siéntate con las rodillas flexionadas pegando la planta de un pie con el otro, rodillas separadas. Haz abdominales tocando los tobillos y regresando.

Pose de Muñeca de Trapo Sostén la pose de Muñeca de Trapo por 30 segundos.

Paso a fondo en reversa y patada frontal Haz un paso a fondo en reversa y patea hacia el frente con la misma pierna. Haz 10 y cambia de lado.

Pose de Barco Sostén la pose de barco por 60 segundos. Descansa y hazlo 60 segundos más.

10 Sentadillas de Silla Párate unas 6 pulgadas delante de una silla. Haz una sentadilla hasta que los glúteos toquen la silla. Párate.

Jab, Jab, Cruza Has dos Jabs con el puño derecho y cruza el frente del cuerpo con el izquierdo. Hazlo 10 veces.

Abdominales 10 Planchas rodilla al codo 10 crunches 10 poses de Supermá

Pose del Pez Sostén la pose del pez por 60 segundos. Descansa y hazlo 60 segundos más.

Brazos Locos Haz tan rápido como puedas: 10 Círculos de brazos de adelante a atrás 10 Golpes al frente 10 Sube el techo Repite 3x

A patear 10 patadas laterales 10 patadas frontales 10 patadas hacia atrás

Saltos en Tijeras Al saltar tijeretea las piernas cada vez. Pierna derecha al frente, brazo izquierdo elevado, y viceversa. 4 series de 10

Planchas con Platos de Cartón Plancha con platos de cartón bajo los pies. Haz 30 de cada uno: escaladores, pies adentro y afuera, rodillas al pecho

10 Patadas en Sentadilla Haz una sentadilla normal y al subir, patea con la pierna derecha. Repite con la izquierda.

Pose de Sentadilla de Yoghi

Mantén la pose por 30 segundos y repite.

10 Saltos de Estrella Pies separados, flexiona las rodillas y salta separando brazos y pies en forma de estrella.

Desliza y Cruza Deslízate tres pasos a la derecha y cruza un golpe con la mano izquierda. Repite en la dirección contraria. Repite 10 x.

Patada de Natación Boca abajo, mantén las piernas extendidas y patea de arriba a abajo manteniendo los glúteos contraídos.

Pose de Puente Boca arriba, manos y pies en el suelo. Empuja el abdomen hacia el cielo

10 Sentadillas Deslizadas Da 4 pasos deslizados a la derecha y haz sentadilla. Repite hacia la izquierda.

10 Pasos a Fondo con Gancho Haz un paso a fondo lateral con un gancho cruzado. Haz 10 de cada lado.

Rodillas Poderosas Manos sobre la cabeza; lleva las manos al centro tocando la rodilla izquierda tan rápido como puedas. Repite 10 veces con cada pierna.

Jacks en Plancha En posición de plancha salta abriendo y cerrando los pies por 30 segundos. Repite 10 veces.

10 Burpees a Medias Desde posición de lagartija salta con ambos pies y llega a cuclillas; regresa a posición de lagartija. 10 series de 10 segundos.

Baja las manos + Supermán Baja las manos hasta los pies, sigue llevándolas al frente hasta quedar acostado; luego haz un Supermán. Regresa las manos a los pies. Repite 10 veces.

Crane Pose Here’s a challenge! Put your hands on the ground, lean forward & balance your knees on your elbows.

Tabata Sentadillas con salto 20 segundos de trabajo 10 segundos de descanso 8 series

10 Jacks en Fly Como jumping jacks pero llevando los brazos a los lados en posición de T. Abre y cierra los brazos al frente al saltar.

10 Torsiones con elevación de rodillas Lleva una rodilla al codo opuesto y cambia. Para mayor dificultad agrega un salto al cambiar de lado.

Pose de Bebé Feliz Estira las piernas como desafío

Sentada de Pared Busca un sitio en la pared e imagina que te sientas en una silla. Sostén por 30 segundos. Repite 2 veces.



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Family Resources · 1. Charlie Parker, Dizzy Gillespie, and Thelonius Monk created this style of...

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Transcript of Family Resources · 1. Charlie Parker, Dizzy Gillespie, and Thelonius Monk created this style of...