For participants to complete the stations that are listed in the step-by-step section.

Other Skills:
Strength
Endurance
Speed
Coordination
Life Skills-Determination

Set up stations around the activity area and assign participants to start at a station. Participants work at the station for 1 minute and jog to next station on your signal.

Warm Up

1. In groups of 4-6, participants walk in place in a circle formation. Give each group a small ball.
2. When the music starts, participants continue to walk in place as they pass the ball around the circle.
3. Whenever the music stops, the participant holding the ball leads the group in warm-up movements that gradually increase in speed and intensity (e.g. walking in place, brisk walking, marching, dancing) and stretches that move the joints through their full range of motion (e.g. shoulder rolls, knee lifts, arm circles, hip circles).

Steps

Participants work at the station for 1 minute and jog to next station on your signal.

Step-Ups: Continuously step on to and down from a bench placed against a wall.

Shuttle Run: Take 10 beanbags (or 10 clean, rolled-up socks) and shuttle them one at a time to a spot 3 metres directly to the side. Once there, return each beanbag back to the original spot in the same fashion and continue to repeat the process.

Push-Ups: Complete as many push-ups, modified push-ups, or wall push-ups as possible.

Sit-Ups: Complete as many sit-ups as possible.

Skip and Cheer: Link arms with at least one other person at your station and continually skip around a designated area and either say "We love physical activity" or tell others in the area the benefits of being physically active-but continue skipping.

Tricep Dips: Using a chair placed against the wall, turn away from the chair and place hands on the seat of the chair and stretch your legs out away from the chair. Then slowly lower the body by bending at the elbows, keeping the elbows close to the body, and then return to the original position.

Ski Jumps: Jump over a line or tape, 2 feet together, as many times as possible.

Wall Sit: Sit with your back against the wall, legs at 90-degrees, arms extended, and hold.

Mountain Climbers: Begin in a push-up position and alternate knees, bringing knees up to chest.

Bicycle Pumps: Lie on your back and lift buttocks and hips off the floor, and pedal your feet as if riding a bicycle.

Cool Down

1. In groups of 4-6, participants walk in place in a circle formation. Give each group a small ball.
2. When the music starts, participants continue to walk in place as they pass the ball around the circle.
3. Whenever the music stops, the participant holding the ball leads the group in a cool-down stretch.
4. Encourage participants to stretch large muscle groups and to focus on slow movements.

Warm-Up/Cool-Down

For more warm-up and cool-down activities, see Ontario Ministry of Education, Daily Physical Activity in Schools Grades 7-8, Appendix C or www.edu.gov.on.ca/eng/teachers/dpa7-8.pdf.
Use the commands "Pass" and "Freeze" if you aren’t playing music during the warm-up and cool-down.
You could use a recording system-after each exercise, participants could record their results on a class list, to allow them to set personal goals for subsequent times.

Adaptations (General):
Try to ensure that activities are explained clearly in order that all participants can easily grasp key concepts. Remember that some movements, (e.g., dancing, some stretches, etc) may be new and challenging. It may be necessary to modify a number of the activities to the extent that the participant with a disability can safely complete them.

Adaptations (Blindness/Visual Impairment):
Have a guide work with participants who are blind or visually impaired.

Adaptations (Cognitive/Learning Impairment):
This activity may challenge and over-stimulate participants with cognitive or learning limitations. It may be necesary to lessen or modify the number of components in the activity, based on the participant’s level of comfort.