Lesson Plan : Strong Abs Strong Bones Class #1

Teacher Name:
 PE and Health

 Moving from the Body's Center of Power - Strong Abs
 Key CONCEPTS I intend to cover (Job;s Body): - The skeleton is held erect by the musculature, NOT the vice versa - The primary job of the muscles, even at rest, is to STABILIZE our structure and keep the joints from slipping apart. This basic job requires "tone" - the basic level of tension in a muscle which changes according to our habitual ways of moving our bodies - e.g. tighter here to jack a shoulder up, slacker there to sag a chest, altered to balance the spine on a twisted pelvis. - We need awareness of the tendencies toward which our "muscular habits" are leading us - i.e. degenerative habits that bow us, bend us, trap us within narrower ranges - The ABDOMINAL MUSCLES stabilize the TRUNK and the SPINE during all movements Key VOCABULARY that I intend to cover: ABDOMEN/BELLY: Bounded in back by the lumbar spine and sacrum; on sides by the ilia of the pelvis and ribs; in front by sternum and pubis. The soft body of organs and muscles that begin below the diaphragm and ends at the pelvic floor. Houses the organs of digestion, assimilation, elimination and procreation. The heart and the lungs are the only organs located above it. - The center or core of the body - Provides a muscular fulcrum "around which" movement occurs Emotionally: the 2nd brain; "gut" feelings; actualy has neurological sites that respond to neurotransmitters the same way the brain does Energetically: considered a seat of power; where the fire "agni" resides; 3rd chakra or energetic center - solar plexus Important physically, emotionally, energetically TRANSVERSUS ABDOMINUS: deepest; a large horizontal belt that wraps from the lumbar spine in the back to the front INTERNAL OBLIQUES: next level; diagonal muscles starting at front between the Transversus and External Obliques, which run cross-diagonally to the internals EXTERNAL OBLIQUES: are cross diagonal to the Internal Obliques and run downward from the front of the ribcage to the broad ligament that runs from the breastbone to the pubis. - The Obliques work together to create twisting movements which tug on and strengthen the bones of the ribs (such as the Half Spinal Twist); to bend trunk to the side; and to flex the trunk. RECTUS ABDOMINUS / 6-PACK: the most superficial muscle that runs from the pubic bone to the breastbone. (which are really 10-pack) - The function of this muscle is to stabilize the pelvis and rib cage with respect to each other, to flex the trunk, esp the lumbar spine, to tense the anterior abdominal wall. It is vital to use the abdominal muscles well (intelligently, with awareness) - to keep the back pain free - to keep the belly released vs tight and held - to keep the abdomen strong They from one part of the CORE of the body. SKILLS that I intend to cover in this class: WARMUPS/RE-ALIGNING & DECOMPRESSING THE SPINE: Body Presses, Cover the Bones (Meeks)(Do Spinal Rock with Engaging Abs exercises below) HOW TO ENGAGE THE ABS / MOVING FROM YOUR CORE (close eyes to do these exercises)(Lasater) HOW TO MOVE FROM THE FLOOR TO SITTING STRENGTHENING THE ABS WITHOUT STRAINING THE LOWER BACK OR COMPROMISING THE FRONT OF THE SPINE
 Key learning OUTCOMES I want the students to achieve as a result of the lesson. (Broad, end products related to the knowledge and skills I identify in "Content") - Experience of decompressing and aligning the spine - Experience of the abs as stabilizers - Understand the power of stabilization as the most effective abdominal strengthener (exercise: moving the arms from overhead to sides) - Have awareness of abdominal and hip flexor action to move the pelvis without using the back muscles (ex. pelvic clock).
 These objectives tell me what I will be observing in student performance and describe criteria by which I will measure performance against What I will be observing in student performance: In the RE-ALIGNMENT ROUTINE, the student will to be able to: - lie on the back for 3 - 4 minutes with the legs bent - isolate site-specific movements in the shoulders, head, sacrum; lengthen the leg without hiking the opposite hip; raise the arm(s) alongside the head without arching the lower back or moving the head; stretch the entire body without rolling the pelvis or torso; rock the spine by pressing the feet without tilting the pelvis. In HOW TO ENGAGE THE ABS the student will be able to: - contract the abs while Lifting the Head off the floor This contraction is a perfect example of AB MUSCLES acting as STABILIZERS i.e the abs hold the rib cage still so that the neck flexors can do their work - contract the abs while Lifting the Leg off the floor - contract the abs while Lifting the Leg 5 inches off the floor and move it 10 inches out to the side without rocking the pelvis or lifting the opposite-side pelvis while breathing easily - Move the Arms from Overhead to the Sides while holding the lower back ribs down, still and in a stable position by the action of the abdominals (ex. of stabilization as the most effective ab strengthener) - Rock the Pelvis from 12 o'clock to 6 o'clock by pulling inward with the abdominal muscles (for 12) and downward with hip flexors (for 6) without using the back muscles - Roll the pelvis in a circle without using the back muscles - Spinal Rock (Meeks) In MOVING FROM THE FLOOR TO SITTING (and GETTING DOWN TO THE FLOOR FROM KNEELING OR STANDING) the student will be able to: - bend the knees (i.e. move the legs) with no movement in the pelvis. Pelvis is held still; abs are used to stabilize trunk - sit up without straining the lower back or curling the front of the spine
 Yoga mats, Gertie balls, printouts of ab muscles, printout of Meeks' Patterns of Postural Change

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