08172015 BOKS Curriculum NEW format_0.pdf

BOKS Functional Fitness Curriculum | 1

Functional Fitness Curriculum

2015-2016

Active Kids = Active Minds`


Contact Information:

www.bokskids.org

1895 JW Foster Blvd

Canton, MA 02021

[email protected]

BOKS is an initiative of Reebok and the Reebok Foundation

http://www.bokskids.org/

mailto:[email protected]


Table of Contents BOKS Lesson Plans

Skill of the Week Calendar

Session 1 Lesson Plans Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Session 2 Lesson Plans

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11 Week 12

BOKS Bits

Session 1 BOKS Bits

Session 2 BOKS Bits

Session 3 BOKS Bits

Session 4 BOKS Bits

Lesson Plan Components

Locomotor Warm-Ups

Locomotor Movements

Running Related Activities

Skills of the Week

End of Class Games

Cool Down

Relay Races

…………………………………………………………………………………...

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5

7

8

9

18

27

35

44

53

61

71

80

89

98

106

112

113

121

129

135

144

153

162

171

180

189

198

204

210

211

248

285

322

360

361

362

364

370

373

391

248


Other Activities…………………………………………………………………………………………….. Obstacle Races……………………………………………………………………………………….

Relay Races………………………………………………………………………………………….

Stations………………………………………………………………………………………………..

Other Activities………………………………………………………………………………………..

Other Movements…………………………………………………………………………………….

Tabatas…………………………………………………………………………………………………

Playground Movements………………………………………………………………………………

Fun Ideas……………………………………………………………………………………………..

BOKS Bits Handouts………………………………………………………………………………………..

392

393

395

402

405

407

410

412

413

417


BOKS Lesson Plans


Lesson Plans The BOKS lesson plans are designed so that all participants are continuously moving with moderate to vigorous intensity for at least 20 to 30 minutes during class. Try to keep kids in constant motion starting from the warm-up until the end of class game, whenever possible.

BOKS lesson plans have the following components:

Drop off/set up (5-10 minutes) Participants are greeted by a BOKS trainer who takes attendance and may distribute a colored wrist band, washable marking or sticker to divide the class into teams. Kids can enjoy free play with friends and socializing before class starts. Other trainers are working to set up the space for class.

Meeting (5 minutes) Set the standard for how BOKS will run for the session. Review the appropriate BOKS behavior and safety and announce the BOKS Kid of the Week. Briefly introduce the Skill of the Week and why it is important. Then, review the Class Agenda and finish with the BOKS Rocks! Cheer!

Warm up (5-10 minutes) The kids will do an active warm up at with a moderate level of exertion. It is very important that the kids get a good warm up since we want them to be constantly moving for the next 20 minutes.

Running and/or running-related activity (10 minutes)

We strongly encourage the kids to run during every class. We encourage you to run outside even in the winter.

Skill of the Week (10 minutes) Every week all BOKS participants practice a skill of the week. The first day, they are introduced to the skill and shown the proper form. In the subsequent days of the week, the skill can be practiced through stations, relay races and obstacle courses.

Game (5-10 minutes) This can be a team or individual game. Trainers and volunteers should promote sportsmanship, encourage the kids to try their hardest and have fun.

Cool down, BOKS Bit, Wrap Up/Transition (5 minutes) A trainer leads the kids in a cool down stretch with some deep breaths. The lead trainer delivers an interactive discussion about the nutrition tip of the week. kids collect their belongings and transition to class or school breakfast, as applicable. We suggest dismissing kids by grade: youngest first, oldest last.

The Lead Trainer will be responsible for following and/or creating the daily lesson plans for his/her school, using the lesson plans in the BOKS book or the lesson plan template and the skill of the week calendar. This freedom allows the Lead Trainer to decide what games and movements work best with his/her class. The program may look very different at each school based upon physical layout, the breakout of kids’ grades, the ratio of boys and girls and the number of volunteers helping with the program. We want to make sure the kids are having FUN and PLAYING while getting physically active. If your lesson plan is not working for any reason, consider modifying the plan by starting the game earlier in class or incorporating an extra game at the end of class.


Skill of the Week Calendar The underlying reason to learn any of these movements is to be able to use the strength developed in everyday life. This is called functional fitness.

Week Skill Muscles Fitness Principles Everyday Life

#1 Plank G, S, CORE Strength, Balance Help stand up straight/support posture

#2 Running H, Q, G, CORE, C Cardio, Stamina, Speed Keep a healthy heart

#3 Metrics Beginning of Class Baseline

Cardio, Stamina, Speed Keep a healthy heart

#4 Sit-ups Core, A Strength Sit and stand up straight

#5 Push-ups P, B Strength Push something heavy

#6 Squats H, Q, G Balance, Flexibility Picking up your backpack

#7 Burpees Whole Body Power, endurance, coordination

Strength/cardio at the same time, like football

#8 Jumps (tuck, squat, broad)

H, Q, G, C Agility, power Get over and around objects

#9 Walking lunges Q, G, CORE Accuracy Alternating leg sports like skiing and skating

#10 Donkey kicks S, CORE Balance, strength Be upside down, hold bodyweight

#11 Metrics and survey End of Class measurement

Cardio, Stamina, Speed Keep a healthy heart

#12 End of Session Review

FUN! FUN! FUN!

Key: Hamstrings H

Quadriceps Q

Glutes G

Calves C

Core CORE

Pectoral P

Biceps B

Shoulders S

Abdominal A




Planks Week 1, Day 1 Lesson Plan

Strength, Balance

Drop Off / Set Up (10 minutes)

Arrive, check-in, receive name tag (1st week only) and color designation

Put backpacks in designated grade area Free play (with trainers and volunteers) Trainers set up for class

Meeting (10 minutes) - For the initial class only!

Set the expectations for how BOKS will run for the session Review appropriate BOKS behavior and safety Remind kids about the BOKS Kid of the Week Briefly state what the Skill of the Week is Review Class Agenda BOKS Rocks! Cheer!

Warm Up (5 minutes)

Fruit Basket

Running Related Activities (5 minutes)

Group Run

Skill of the Week (5 minutes)

Skill of the week: Plank! Why? Build your core and help with posture Introduce plank, hold for 5 to 10 seconds Easy Bear Crawl Relay

Game (5 minutes)

Toilet Tag

Cool Down / Nutrition Talk (5 minutes)

Deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast

Key Points of Performance

Keep belly and butt in a straight line

Keep knees off the ground

Keep weight evenly distributed between hands and feet

Materials Needed Cones

Pinnies


What you need to know Week 1, Day 1 Lesson Plan

Skill of the Week: Planks

Details: Get into a horizontal position, resting on your elbows and toes. Keep midsection tight and body in one straight line. Hold position without moving, pushing heals back.

Key Points of Performance:




Warm Up: Fruit Basket

Format: Divide class into 4 teams Materials: None, can be outside or inside

Set Up: Assign each group to be a fruit - watermelon, strawberries, bananas, grapes

Object: Get moving! Details: 1. Call out 2 fruits and the team will run to switch places in the gym or the field.

2. Continue this for a few rounds.

3. Continue calling fruits, but now instead of running kids need to skip or hop or gallop or walk on tip toes etc.

4. Finish the game by calling fruit salad - all the kids come in the middle and do 3 burpees. (Look for

downloadable cards that accompany this game.)

Running: Group Run

Skill of the Week: Easy Bear Crawl Relay

Set up: 2 cones per team, place cones at start and end of gym. Details: 1. Kid does bear crawl to end of gym, then turns around and sprints back to start. Next kid begins.

Game Toilet Tag

Format: Divide kids by color groups Materials: Pinnies for taggers Set Up: Kids spread out across gym Object: Don’t get tagged, flush team mates. Details: 1. Choose a few kids to be the “taggers” and have them wear a pinnie.

2. Kids run around the gym trying not to be tagged.

3. When tagged, squat down like on the toilet with 1 arm up.

4. When a kid on same team “flushes” (pushes the arm down), the kid is back in the game.

5. Alternate taggers every 2 minutes.

6. Keep playing until time runs out, maximum 5 - 10 minutes.

7. Have kids make a flushing sound when their arm is pushed if desired


Cool down:

Deep Breaths

Take a deep breath in and slowly blow it out to the count of 10. Repeat this a few times. You can do this at the end of the game and as the kids line up to transition from class.

BOKS Bits (See page 211)



Strength, Balance




Meeting (2 minutes)

Review appropriate BOKS behavior and safety Remind kids about the BOKS Kid of the Week Briefly state what the Skill of the Week is Review Class Agenda BOKS Rocks! Cheer!

Warm Up (5 minutes)

Traffic


Musical Run


Skill of the week: Plank! Why? Build the core and improve posture Relay Race: Animal Relay #1, Easy Just Jumping #1; have kids do plank while waiting in line

Game (5 minutes)

Fishy Fishy Cross my Ocean



Materials Needed Whiteboard (optional)

Cones













Warm Up: Traffic

Format: Individual activity Materials: None or white board to write down cues Set Up: Kids spread out across gym or field Object: Get moving! Details:

1. Kids follow cues to change movements:

Red Light - stop moving

Green Light - run

Yellow Light - side shuffle

Speed Bump - bunny hops

Carpool - get a partner and run together holding hands

Deer Crossing - gallop

2. Look for downloadable cards that accompany this game.

Running: Musical Run

Format: Individual Activity Materials: Cones on outside corners of gym or field Set up: Kids spread out across gym or field Object: Move while music is playing, stop when it is turned off Details: 1. Turn on the music and kids start jogging.

2. Every time you stop the music give the kids a new movement.

3. The kids can walk, jog, sprint, side shuffle, and skip.

4. Continue for 8-10 minutes.

5. If you don’t have music, you can cue the kids by blowing a whistle.

Skill of the Week: Relay Race

Animal Relay #1 (bunny hop, crab walk)

Set up: 2 cones per team, place cones at start and end of gym. Details: 1. Kid does bunny hops to end of gym, then turns around and does crab walk back to start. 2. Next kid begins.

Easy Just Jumping #1 (jumping jacks)


Set up: 2 cones per team, place cones at start and end of gym. Details: 1. Kid does 3 jumping jacks, and then runs to end cone and does 3 jumping jacks, then sprints back to the

start. 2. Next kid begins.

Game: Fishy Fishy Cross My Ocean

Format: Individual activity Materials: None Set Up: Kids spread out across gym or field; there is a safety zone at each side of the field. Object: Last fish left is the winner.

Details: 1. There are 5 sharks and the remaining kids are fish. The fish try to cross ocean when they hear “fishy,

fishy cross my ocean” cued by the sharks.

2. Sharks chase after fish and if a fish is caught, he/she becomes a shark.

3. Fish can rest in safety zone after crossing until next command is communicated.

4. Play for 5 – 10 minutes.

Tips: Call the kids out by grade or color group to manage safety.

Allow the sharks to be the trainers or a certain grade and then alternate.

Have the sharks wear pinnies, so the fish know who to run from.

Cool down:

Deep Breaths





Strength, Balance




Meeting (2 minutes)


Warm Up (5 minutes)

BOKS Says


Relay Race Run


Skill of the week: Plank! Why? Build your core and help with posture Obstacle Course: Cone zig zag, animal movement (bear crawl), jump rope 3X, jumping jacks

Game (5 minutes)

Over/ Under, hold plank in line when everyone is done




Batons













Warm Up: BOKS Says

Format: Individual Activity Materials: None Set Up: Kids spread out facing the Lead Trainer at the front of the room. Object: Do what “BOKS” says to do

Details: 1. Lead Trainer is “BOKS”

2. He/She calls out exercise movements, quickly to keep kids moving. If he/she does not say “BOKS says” before the movement, kids should not move.

3. This game can be used to fill up some down time too.

Running: Relay Race Run

Format: Team activity

Materials: Cones and batons

Set up: 8 – 12 cones, lined up on opposite sides of the gym or field

Object: Pass the baton and be the first team to finish!

Details: 1. Form lines behind all the cones based on color groups. 2. There should be an equal number of kids from the color group lined up on opposite sides. 3. You can create batons out of paper towel holders and colored tape. Give one baton to each color or

team. 4. 3-2-1- go, have the kids cycle through sprinting to the opposite cone and passing the baton to the next

runner. 5. Continue running until each kid has had at least a few turns (5 – 10 minutes worth). 6. You can also add in a few repetitions of the skill of the week movement in here to change things up. 7. You can also add in other movements besides running like skipping, side shuffle, grapevine etc.,

as long as kids keep up the intensity of the pace.

Skill of the Week: Relay Race

Animal Relay #1 (bunny hop, crab walk)

Set up: 2 cones per team, place cones at start and end of gym. Details: 1. Kid does bunny hops to end of gym, then turns around and does crab walk back to start. 2. Next kid begins.


Easy Just Jumping #1 (jumping jacks) Set up: 2 cones per team, place cones at start and end of gym. Details: 1. Kid does 3 jumping jacks, and then runs to end cone and does 3 jumping jacks, then sprints back to the

start. 2. Next kid begins.

Game: Fishy Fishy Cross My Ocean


Details: 1. There are 5 sharks and the remaining kids are fish. The fish try to cross ocean when they hear “fishy,

fishy cross my ocean” cued by the sharks. 2. Sharks chase after fish and if a fish is caught, he/she becomes a shark. 3. Fish can rest in safety zone after crossing until next command is communicated. 4. Play for 5 – 10 minutes.




Cool down:

Deep Breaths




Running Week 2, Day 1 Lesson Plan

Cardio, Stamina, Speed


Arrive, check-in, and receive color designation Put backpacks in designated grade area Free play (with trainers and volunteers) Trainers set up for class

Meeting (2 minutes)


Warm Up (5 minutes)

As If


Running Wild Relay Race


Skill of the week: Running! Why? It keeps your heart healthy and it works cardiovascular endurance

Activity Stations: 1. Jog in place 2. Jump rope 3. Water break 4. Jumping jacks

Game (5 minutes)

Crab walk soccer


Mountain Pose and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast.


Jump ropes

Ball



Skill of the Week: Running

Warm Up: As If

Format: Individual Activity Materials: None Set Up: Kids in an open area Object: Get moving!

Details: 1. Read Sentences to the class. Have kids act out each sentence for 30 seconds:

Jog in place as if a big scary bear is chasing you. Walk forward as if you’re walking through quicksand. Jump in place as if you are popcorn popping. Reach up as if grabbing balloons out of the air. March in place and play the drums as if you’re in a marching band. Paint as if the paint brush is attached to your head. Swim as if you are in a giant pool of yogurt. Move your feet on the floor as if you are ice skating.

Shake your body as if you are a wet dog.

Running: Running Wild Relay Race (running and skipping)


Materials: Cones

Set up: 2 cones per team, place cones at start and end of gym

Object: Practice running and skipping in a fun setting

Details: 1. Kid start out by running to end cone, then skipping all the way back to start. 2. Next kid begins to run. 3. Continue until all kids have gone through at least once.

Skill of the Week: Running Stations

Station 1: Jog in Place Station 2: Jump Rope Station 3: Water Break Station 4: Jumping Jacks

Game: Crab Walk Soccer

Format: Divide class in half to make 2 teams Materials: All the balls, cones Set Up: Kids line up with teams on opposite sides of the gym, divide balls equally between teams,

set up two cones far apart as the goals. Object: Each team tries to get all the balls out of their side of the gym and into the goal at other

s ide.

Details: 1. All kids assume crab walk position.

2. Kids need to kick the balls across the gym and into the goal.


3. When all balls are out of play, see which team has the most goals.

Cool down:

Deep Breaths


Mountain Pose Mountain

Stand up tall with arms resting at side. Take a deep breath in and raise arms overhead. Stretch up towards the sky. Exhale and return arms to original position.







Meeting (2 minutes)


Warm Up (5 minutes)

Bunny, Frog, Duck, Horse


BOKS Sprints


Skill of the week: Running! Why? It keeps your heart healthy and it works cardiovascular endurance Explain activity and then demonstrate it Have kids be demonstrators to offer leadership opportunities Activity: Go, Back, Hit It

Game (5 minutes)

Good-Witch, Bad-Witch Sandwich


Swan Dive and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast





Warm Up: Bunny, Frog, Duck, Horse

Format: One large game inside gym or on field Materials: None

Set Up: Use boundaries to create an appropriate size play area as needed

Object: Get moving!

Details: 1. Have the kids spread out across the floor.

2. The trainer will start by saying 1 of the 4 animals above.

3. The kids must move like the animal does. Bunny – hop, Frog – squat jump, Duck – duck walk, Horse – gallop.

4. You don’t stop the command until another is requested.

5. The leader keeps changing commands and kids follow.

6. Repeat the commands a few times each.

Running: BOKS Sprints

Format: Team activity Materials: Cones Set up: 3 cones per team, place cones equal distance, 1/3 down the gym, 2/3 down and all the way

Down Object: Improve endurance for metrics

Details: 1. Kid runs down to first cone and back to start, then down to second cone and back to start, then down

to third cone and back to start, then tags next kid in line. 2. Next kid begins to run. 3. Continue until all kids have gone through at least once.

Skill of the Week: Go, Back, Hit It!

Format: Individual Activity Materials: Cones Set up: Teams based on colored groupings, cones at each end of the gym Object: Practice Skill of the Week

Details: 1. The first kids in each line go first. 2. The trainer yells “GO!” The kids run as fast as they can towards the end of the gym. 3. The trainer can either yell “BACK!” or “HIT IT!” 4. If they yell “BACK”, the kids start running backwards as fast as they can. 5. If they yell “HIT IT!” the kids drop to the floor (like a burpee), jump back up and start running again as

fast as they can towards the end of the gym. 6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach the

end of the gym. 7. Cycle through the lines, making sure all kids have a few turns to GO.

Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and predict what the trainer will say next.

Suggestion: You can modify the “Hit It” with a squat, jump or any other movement for the kids.


Game: Good Witch-Bad Witch Sandwich

Format: This can be whole group or you can divide into smaller groups as needed. Materials: 2 cones at starting line and 2 cones at finish line Set Up: Place cones at starting line and the end of the gym. Object: Don’t get tagged!

Details: 1. Kids all line up on the starting line. The 2 taggers stand in the middle and shout either “good witch”,

“bad witch” or “sandwich”.

2. If the taggers say “good witch”, the players take one step forward.

3. If the taggers say “bad witch”, the players take one step backward.

4. If the taggers say “silly witch”, the players take one step to the side.

5. If the taggers say “sandwich”, the players run from one side to the other. If they get tagged, they now help the taggers, but cannot be the one to call out good/bad witch.

Cool down:

Swan Dive

Start with mountain above. Spread out your arms wide and exhale, bending at waist towards the floor. Repeat as desired.

Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)

Sports Galore


Walk, Jog, Run


Skill of the week: Running! Why? It keeps your heart healthy and it works cardiovascular endurance BOKS Sprints: Review how the kids should feel when sprinting

Game (5 minutes)

Junkyard Split up all of the kids into 2 teams (mix up ages)


Full body stretch and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast


Bean Bags

Pinnies

Soft Objects




Warm Up: Sports Galore

Format: Individual Activity

Materials: None

Set Up: Kids stand in an open area

Object: Get moving!

Details: 1. Call out the following sports skills for kids to mimic for at least 10- 15 seconds each:

Shooting a basketball Running through tires Swimming underwater Shooting a hockey puck Throwing a football Serving a tennis ball Batting a baseball Downhill skiing Shooting an arrow Dribbling a soccer ball Spiking a volleyball Swinging a golf club Fielding a ground ball and throwing it to first base

Running: Walk, Jog, Run

Format: Group Activity Materials: None

Set up: Set up a running route or put boundaries up inside the gym or on the field with cones

Object: Improve endurance

Details: 1. Kids will get moving for 10 minutes in total, based on whistles as a cue. 2. Explain that when you blow the whistle once, everyone starts to walk. 3. When you blow the whistle twice, everyone will jog. 4. When you blow the whistle three times, everyone will run. 5. Alternate the whistle blows so that kids get moderate and maximum exertions levels over the 10

minutes. 6. Make sure the kids stagger at the start. Kids can pass one another, but they can’t cut the boundaries.

Play music if possible too!

Skill of the Week: BOKS Sprints





to third cone and back to start, then tags next kid in line. 2. Next kid begins to run. 3. Continue until all kids have gone through at least once.

Game: Junkyard

Format: Divide class in half to make 2 teams Materials: Bean bags, soft balls, pinnies, cones any soft objects Set Up: Kids line up with teams on opposite sides of the gym, divide equipment into 2 piles, one for

each team, and place 1 pile on each teams side. Object: Each team tries to get all the “junk” (equipment) out of their side of the gym and onto the

other side.

Details: 1. Kids try to roll or carry (any hard or big equipment) “junk” to opponent’s side.

2. Kids need to stay on their own side and just roll the equipment over the dividing line.

3. Kids work as fast as they can to keep cleaning the “junk” off of their side and sending it to their opponent’s side.

4. Let the kids play for at least 5 minutes and then call time – give them a warning ahead of time.

5. Lead trainer counts all of the “junk” to determine which team has the least junk in their yard/on their side.

Cool down:

Full Body Stretch

Lie down on back. Stretch arms and fingertips above head, as high as possible, while stretching legs as long as possible and pointing toes.



Metrics Week 3, Day 1 Lesson Plan




Meeting (2 minutes)


Warm Up (5 minutes)

Drills: Jog, Butt kickers, High knees, Soldier walks, Ladder

Skill of the Week and Running Related Activities (20 minutes)

Start Metrics! Follow the BOKS Metrics Protocol Put the kids in Metric Groups and explain the plan Skill of the Week: Metrics! Why? Helps with sports and to stay in shape Set up an obstacle course for the kids that are not completing Metrics

Game (5 minutes)

BOKS Crawl


Supine Twist and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast




Skill of the Week: Metrics

Warm Up: Drills

1. Jog 2. Butt kickers 3. High knees 4. Soldier walks 5. Ladder

Skill of the Week/Running Related Activity: Start Metrics! Follow the BOKS Metrics Protocol,

Game: BOKS Crawl

Format: Divide kids by color group Materials: 2 cones per team Set Up: Place cones at starting line and the end of the gym Object: Get your team to pass the end cone first.

Details: 1. Kids form a straight line, with their legs open in a V position. 2. The last in line, crawls through team’s legs and becomes the leader of the line. 3. When they become the leader they need to open their legs in a V position as fast as possible, so the

other kids can crawl through their legs. 4. Again, the last kid in line, crawls through team’s legs and becomes the leader of the line. 5. Continue the cycle until the team has made it to the other side of the gym. 6. The first team to cross the ending cone wins. Suggestion: Time the group as a whole to see how long it takes them all to work as a team and complete the game. Challenge the group to beat specific times.

Cool down:

Supine Twist

Lie down on back with legs straight. Lift left leg up and bend knee towards chest. Grab left knee with right hand, pull knee across body and push knee down to the ground. Hold for a few seconds. Return legs to original position and repeat on other side.

Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)

Shadow


Continue Metrics! Follow the metrics protocol Put the kids in Metric Groups and explain the plan. Skill of the Week: Metrics! Why? Helps with sports and to stay in shape Set Up Relay Races for kids that are not completing Metrics

Game (5 minutes)

Red Light, Green Light


Head Rolls and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast

Materials Needed None




Warm Up: Shadow

Format: Partner activity, have each kid pick their own Materials: None Set Up: Spread out in gym with partner Object: Shadow your partner without bumping into each other

Details: 1. First partner can start doing one of the following movements, while second partner shadows (follows

behind) doing the same movement: 2. Skipping 3. Jumping 4. Side shuffle 5. Butt kickers 6. First partner can change movements at any time.

7. The partners alternate positions when they bump into each other.

8. Trainer can also yell out “free for all” and the leading partner can do whatever kind of movement he/she wants.

9. Play for 5 minutes.

Skill of the Week/Running Related Activity: Continue Metrics! Follow the BOKS Metrics Protocol,

Game: Red Light, Green Light

Format: Individual activity

Materials: None

Set Up: Kids spread out across one side of the gym or field; there is a finish line at opposite side of the field Object: Get to the finish line and get moving!

Details: 1. Have a trainer or BOKS kid of the week be the “Stop light” and lead the game. 2. The “Stop light” faces away from the group when they say Green light, but turns and faces the group

when they say Red light. 3. The “Stop light” cues the participants to start moving by saying “Green light". The participants should

walk fast or jog, but not run. The participants will stop moving when they hear Red light and the “Stop light” turns around to make sure everyone is standing still and not still moving.

4. If a kid is caught moving after you have said Red light, he/she is sent back to the starting line. 5. Play until someone reaches the “Stop light” and tags him or her. They become the new “Stop light”. 6. All of the kids go back to the starting line and play again. 7. Suggestion: You can change the game up by having the kids do a different movement on the

Green light cue, like skipping, galloping etc.


Cool down:

Head Rolls

Slowly rotate head in a big circle clockwise, then reverse to counter clockwise. Repeat as desired.

Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)

Jungle Run


Finish Metrics! Follow the metrics protocol Put the kids in Metric Groups and explain the plan Skill of the Week: Metrics! Why? Helps with sports and to stay in shape Play Delivery Truck with kids that are not completing Metrics

Game (5 minutes)

Toilet Tag: Grades K-2 Leader of the Pack: Grades 3-5


Shake out body and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast

Materials Needed Cone

Pinnies




Warm Up: Jungle Run

Format: Individual activity Materials: None

Set Up: Kids spread out across gym or field and imagine they are in the jungle.

Object: Get moving!

Details: 1. Kids follow cues to change movements:

Jump over logs Duck under branches High knees through quick sand Run from tiger Tip toe past snake

Talk to and imitate monkeys

2. Continue for 5 minutes.

3. Jungle Run can be played as a relay too.

Running:

Game: Toilet Tag (Grades K-2)

Format: Divide kids by color groups Materials: Pinnies for taggers Set Up: kids spread out across gym Object: Don’t get tagged, flush team mates.

Details:

1. Choose a few kids to be the “taggers” and have them wear a pinnie. 2. Kids run around the gym trying not to be tagged. 3. When tagged, squat down like on the toilet with 1 arm up. 4. When a kid on same team “flushes” (pushes the arm down), the kid is back in the game. 5. Alternate taggers every 2 minutes. 6. Keep playing until time runs out, maximum 5 - 10 minutes. 7. Have kids make a flushing sound when their arm is pushed if desired.

Leader of the Pack (Grades 3-5)

Format: Divide kids by color groups Materials: 1 cone Set Up: Place cone at starting line in gym or on field. Object: Follow the leader Details: 1. Kids form a straight line in their color group 2. Line leader starts jogging at a slow pace so all team members can jog behind, staying about 1 – 2

feet from one another.

3. Last kid in line sprints around the team and replaces the leader.


4. The new leader slows down to set the pace for the team. 5. When ready, the new leader yells to the last kid in line, “GO!” and the kid sprints to the front to

become the new leader.

6. Kids keep jogging until everyone has had a chance to be the leader.

Suggestion: Have each color group create their own line. If you want to really challenge the kids then add 2 or 3 color groups together to make the line longer.

Cool down:

Shake Out

First shake your left hand 12 times, counting out loud to 12, then left foot 12 times, then right hand 12 times, then right foot 12 times, then do each 6 times, then do each 3 times.

Deep Breaths




Sit-Ups Week 4, Day 1 Lesson Plan

Strength



Meeting (2 minutes)


Warm Up (5 minutes)

Take Five for Fitness


BOKS Sprints


Skill of the week: Sit-Ups! Why? Sit and stand up straight Introduce sit ups and demonstrate the proper form, discuss 3 key points of performance. Have kids partner up and practice 10 sit-ups. They can link ankles or hold down feet. Activity: Take Five for Fitness (play 2 times if there is time) Have kids stand in an open area. Pick 5 exercises and have kids perform each exercise for 1 minute:

Sit-ups

Jumping jacks

Running in place

Free dance

Plank hold

Game (5 minutes)

BOKS Up and Down


Tree Pose and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast



Hands touch ground overhead to start

Hands touch ground in front when sitting up

Chest is touching knees when sit-up is complete



Skill of the Week: Sit-Ups Details: Lie on back with knees bent, arms straight overhead. Forcefully, sit up, using arms to give momentum. Touch hands to ground and chest to knees. Lower down to floor and repeat. Make sure bottom stays in contact with ground at all times.





Variation: Partner Sit-Up: Get a partner to help keep your feet on the ground while doing the movement. Link your feet together with your partner at your ankles for some leverage to help you sit up without an adult’s assistance.

Warm Up: Take Five for Fitness

Format: Individual Activity Materials: None Set Up: Kids stand in an open area Object: Get moving!

Details: 1. The trainer and/or volunteers pick 5 exercises. 2. The group will perform each exercise for 1 minute. 3. Examples:

Chair dips Sit-ups Jumping jacks Jogging in place Lunges Push-ups Squats Bear crawl Free dance Crab Crawl Burpees High knees

Running: BOKS Sprints


down Object: Improve endurance for metrics


to third cone and back to start, then tags next kid in line. 2. Next kid begins to run.


3. Continue until all kids have gone through at least once.

Skill of the Week: Take Five for Fitness

Have kids stand in an open area. Pick 5 exercises and have kids perform each exercise for 1 minute:

Sit-ups

Jumping jacks

Running in place

Free dance

Plank hold

Game: BOKS Up and Down

Format: Divide into 2 teams, Team Up and Team Down Materials: All the cones Set Up: Lay out all the cones randomly throughout the gym or field Object: Get Moving!

Details: 1. Kids race around the gym trying to move the cones. 2. Team Up tries to keep the cones standing up. Team Down tries to keep the cones lying down. 3. After a few minutes, cue the kids to freeze. See which team has more cones up or down. 4. Play again, but this time, Team Up is now Team Down and vice versa. You can repeat for as long as

you have time. Suggestion: You can have the kids stop using their hands, move around doing a crab walk or on their hands and knees to slow them down. Keep alternating how the kids need to move around.

Cool down:

Tree Pose

Stand up straight. Take right foot and place it on the upper inner thigh of left foot and balance. Place hands in a “prayer” position or lift overhead like tree branches. Hold for a few seconds and then repeat with opposite foot.

Deep Breaths





Strength



Meeting (2 minutes)


Warm Up (5 minutes)

BOKS Says


Running Relays


Skill of the week: Sit-Ups! Why? Sit and stand up straight Have a kid (BOKS kid of the week) demonstrate proper sit-up form Activity: Obstacle Course with sit ups. Try cone zig-zag, animal movement, running and sit ups

Game (5 minutes)

Kangaroo Hop


Cat and Cow yoga pose and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast








Skill of the Week: Sit-Ups

Details: Lie on back with knees bent, arms straight overhead. Forcefully, sit up, using arms to give momentum. Touch hands to ground and chest to knees. Lower down to floor and repeat. Make sure bottom stays in contact with ground at all times.






Warm Up: BOKS Says


Details: 1. Lead Trainer is “BOKS” 2. He/She calls out exercise movements, quickly to keep kids moving. If he/she does not say “BOKS says” before the movement, kids should not move. 3. This game can be used to fill up some down time too.

Running: Running Relays

Skill of the Week: Obstacle Course with sit ups

Try cone zig-zag, animal movement, running and sit ups Game: Kangaroo Hop

Format: Divide kids by color groups

Materials: 2 cones per team and a ball Set Up: Place cones at starting line and the end of the gym.

Object: Be the first team to finish!

Details: 1. The first person on each team hops with the ball between their knees to the cone and back.

2. Each team member does the same thing until everyone has finished.

3. Whichever team finished first wins.

Suggestion: Have the kids put the ball between their elbows and the only way to pass it to the next person is by using their elbows (no hands).


Cool down:

Cat/Cow Pose

Get onto hands and knees. Arch back and lift head, like a cow. Then reverse, by curling back in the opposite direction like a Halloween cat.

Deep Breaths





Strength



Meeting (2 minutes)


Warm Up (5 minutes)

Deck of Cards


Long Run – 600 - 800 meters or more (This will boost endurance help with their metrics)

If possible, go outdoors or use the entire gym. The goal is for the kids to run for 10 minutes and practice pacing themselves. Try to keep the kids moving continuously!


Skill of the week: Sit-Ups! Why? Sit and stand up straight Ask for a volunteer to demonstrate a "perfect" sit-up Remind the kids of the key points of performance Activity: Tabata sit-ups

Game (5 minutes)

Break the Snake



Materials Needed White Board

Deck of cards














Warm Up: Deck of Cards

Format: Individual Activity Materials: White board to write down suits, deck of cards (face cards removed) Set Up: Kids spread out Object: Get moving!

Details: 1. Each suit is an exercise, for example, hearts are jumping jacks, diamonds are burpees, spades are

push-ups and clubs are air squats.

2. Lead Trainer flips a card and kids need to do the number of repetitions shown on the card of the designated exercise (i.e. 2 of diamonds = 2 burpees).

3. Keep flipping cards for the allotted period of time.

4. This can be used at the end of the session as a skill review too by changing the movements that match the suits partially through the game.

Running: Long Run – 600-800 meters or more

Skill of the Week: Sit-Up Tabata

Set Up: Kids to spread out on tumbling mat, if available

Details: 1. Lead trainer will cue kids to rest and resume.

2. Cue kids to assume their position and countdown to start movement.

3. Do as many sit-ups as possible in 20 seconds, then rest for 10 seconds.

4. Repeat for a total between 4 and 8 times.

Cool down:

Swan Dive



Deep Breaths




Push-Ups Week 5, Day 1 Lesson Plan

Strength



Meeting (2 minutes)

Review appropriate BOKS behavior and safety Remind kids about the BOKS Kid of the Week. Briefly state what the Skill of the Week is. Review Class Agenda BOKS Rocks! Cheer!

Warm Up (5 minutes)

Drills: Jog, Butt kickers, Skip, High Knees


Shuffle and Run: Start each color group in a different corner of the room. Have all kids run the long side of your space and side shuffle the short


Skill of the week: Push-Ups! Why? So we can push heavy things Introduce the proper push-up form, demonstrate and list 3 key points of performance Have all of the kids practice the proper way to perform a push-up. Show ways to modify: (1) knee

push up, (2) shoulder push up (plank position, move shoulders), (3) wall push up Encourage kids to try them all!

Game (5 minutes)

Fox and Rabbit


Mountain Pose and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast


Keep body in straight line

Arms fully extended at top

Chest touch the ground at the bottom




Skill of the week: Push-ups Details: Lie on stomach with arms bent, hands at shoulders. Straighten arms, while keeping midsection (core) tight and back, butt and legs in one straight line. Lower down to ground, touching chest. Rise back up to repeat.





Warm Up:

Drills: Jog, Butt kickers, Skip, High Knees

Running Related Activities: Shuffle and Run

Start each color group in a different corner of the room. Have all kids run the long side of your space and side shuffle the short

Skill of the Week: Push ups

Have all of the kids practice the proper way to perform a push-up. Show ways to modify: (1) knee push up, (2) shoulder push up (plank position, move shoulders), (3) wall push up

Encourage kids to try them all!

Game: Fox and Rabbit Format: Divide class into teams, 20 kids each or set up different games. Materials: None, this should be played in a gym or on the field Set Up: Assign 5 foxes, the rest of the group is rabbits Object: Foxes try to catch the rabbits.

Details: 1. The rabbits get a 10 second head start to get away from foxes.

2. The foxes chase after the rabbits and tag them.

3. If a rabbit is tagged, he/she turns into a fox and helps catch the other rabbits.

4. Play until all rabbits are “caught”.

Cool Down / Nutrition Talk:

Deep Breaths







Strength



Meeting (2 minutes)


Warm Up (5 minutes)

Traffic


GO, BACK, HIT IT


Skill of the week: Push-Ups! Why? So we can push heavy things Review push-ups. Have the BOKS Kid of the Week or another kid demonstrate all forms Relay Race "Push It": Kids do 3 push-ups at start, sprint to end cone does 3 more push-ups and

sprints back to the starting position

Game (5 minutes)

Tricky Twosome Tag


Full Body Stretch and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast






White board (optional)



Skill of the Week: Push-ups

Details: Lie on stomach with arms bent, hands at shoulders. Straighten arms, while keeping midsection (core) tight and back, butt and legs in one straight line. Lower down to ground, touching chest. Rise back up to repeat.





Warm Up: Traffic

Format: Individual activity Materials: None or white board to write down cues Set Up: Kids spread out across gym or field Object: Get moving!


Red Light - stop moving Green Light - run Yellow Light - side shuffle Speed Bump - bunny hops Carpool - get a partner and run together holding hands

Deer Crossing - gallop 2. Look for downloadable cards that accompany this game.

Running Related Activities: GO, BACK, HIT IT


Details: 1. The first kids in each line go first. 2. The trainer yells “GO!” The kids run as fast as they can towards the end of the gym. 3. The trainer can either yell “BACK!” or “HIT IT!”

4. If they yell “BACK”, the kids start running backwards as fast as they can.

5. If they yell “HIT IT!” the kids drop to the floor (like a burpee), jump back up and start running again as fast as they can towards the end of the gym.

6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach the end of the gym.

7. Cycle through the lines, making sure all kids have a few turns to GO.

8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and predict what the trainer will say next.



Skill of the Week:

Review push-ups. Have the BOKS Kid of the Week or another kid demonstrate all forms Relay Race "Push It": Kids do 3 push-ups at start, sprint to end cone does 3 more push-ups and

sprints back to the starting position

Game: Tricky Twosome Tag

Format: This can be whole group or you can divide into smaller group as needed. All kids find a partner and choose 1 to 2 pairs to be taggers .

Materials: Cones Set Up: Kids spread out across gym or field with their partner. Set up one safety zone, marking

off a circle with cones Object: Don’t get tagged!

Details: 1. The taggers will link arms and chase after partners.

2. If you are tagged, your team becomes taggers too.

3. Once tagged link arms with the taggers and everyone forms a blob.

4. As more partners get tagged the blob becomes larger.

5. Partners can rest in safety zone for a minute if they need to.

Play until all most of the kids are caught and let the winning pair be the taggers on the next round


Full Body Stretch


Deep Breaths





Music (optional)


Strength



Meeting (2 minutes)


Warm Up (5 minutes)

BOKS Corners


Running Wild Relay


Skill of the week: Push-Ups! Why? So we can push heavy things! Review push-ups, list 3 key points of performance. Have a kid demonstrate all forms Sit-up/Push-Up Ladder: Give the class ten minutes and challenge them to get as many rounds as

possible

Game (5 minutes)

Uncle Sam









Skill of the week: Push-ups






Warm Up: BOKS Corners

Format: One large game inside the gym or on field

Materials: Music


Object: Get moving!

Details: 1. Divide the class into 4 equal teams and allocate a corner of the play area to each. Have each team

start in their corner.

2. When the music starts, the teams leave their corner and run around in the general space. On the signal “BOKS Corners”, each team runs to their original corner of the play area. No two teams can occupy the same corner. When all teams are at their corners the trainer gives a command, like 10 jumping jacks. Each group does the movement together as a team.

3. After the movement is complete the team waits for the music to play again or for the trainer to say “run”.

4. The music is played again, all teams run in the general space. Listen for the next “Corner Signal” to be called. Run back to your original corner, perform the task. The game continues in this way.

Suggestion: Corner Tasks: sit-ups, push-ups, donkey kicks, squats, jumping jacks, walking lunges.

Teams can race one another when getting to the corner. Last team to complete the movement can do

an extra movement or two.

Running Related Activities: Running Wild Relay


Materials: Cones



Details: 1. Kid start out by running to end cone, then skipping all the way back to start.

2. Next kid begins to run.


Skill of the Week:

Review push-ups, list 3 key points of performance. Have a kid demonstrate all forms Sit-up/Push-Up Ladder: Give the class ten minutes and challenge them to get as many rounds as

possible


Game: Uncle Sam


Materials: None

Set Up: Kids spread out across one side of the gym or field; there is a safety zone at opposite side of the field.

Object: Last kid remaining is the winner!

Details: 1. The BOKS Kid of the Week or the Trainers are Uncle Sam.

2. The group would say "Uncle Sam, Uncle Sam, May I cross your dam?"

3. The taggers say, "Yes you may, yes you may, if you're wearing the color I say."

4. Then they pick a color, and any kid wearing that color CANNOT be tagged, they just have to get to the other side doing the movement you are working on that week (hops, lunges, broad jumps, etc.).

5. The other kids who are not wearing that color have to run to the other wall and try not to get tagged.

6. If they get tagged they join the taggers until all the kids are tagged.

Cool Down / Nutrition Talk: Deep Breaths

Deep Breaths


Supine Twist





One ball

Squats Week 6, Day 1 Lesson Plan

Balance, Flexibility



Meeting (2 minutes)


Warm Up (5 minutes)

Fruit Basket


Cross Gym Sprints


Skill of the week: Squats! Why? So we can pick up our backpacks Demonstrate proper form, listing key points of performance Have kids practice their squats at slow, medium and fast speeds Stations: 1. Squats 2. Push-ups 3. Sit-ups 4. Water break 5. Frog jumps

Game (5 minutes)

Monkey Ball




Keep heels super-glued to the ground

Squat deep to get your pockets below your knees

Keep your back arched like a superhero


Wha What you need to know Week 6, Day 1 Lesson Plan

Skill of the week: Squats Details: Set feet shoulder distance apart, send arms up, butt back, squat down so butt is below the knees. Weight should be in heels and knees should be pushed out. Keep knees, ankles and feet all pointing in the same direction. Then stand up straight and tall.






Format: Divide class into 4 teams Materials: None, can be outside or inside Set Up: Assign each group to be a fruit - watermelon, strawberries, bananas, grapes Object: Get moving!

Details: 1. Call out 2 fruits and the team will run to switch places in the gym or the field. 2. Continue this for a few rounds. 3. Continue calling fruits, but now instead of running kids need to skip or hop or gallop or walk on tip

toes etc.

4. Finish the game by calling fruit salad - all the kids come in the middle and do 3 burpees.


Running Related Activities: Cross Gym Sprints

Format: Team activity Materials: None Set up: Split the class into 2 groups (K-2) and (3-5). Object: Improve endurance

Details: Have the younger kids line up against the wall that creates the shorter distance from one side to

the other.

Have the older kids line up against the wall that creates the longer distance from one side to the other.

On the LT’s cue, the kids will alternate running back and forth as quickly as they can.

The movements can change from running, to skipping to shuffling, to butt kickers etc.

Continue for at least 5 – 7 minutes.

Make sure the kids spread out when they line up so they don’t crash.

Cue them to line up shoulder to shoulder

Suggestion: Try having the kids sprint to the center, then complete a movement, then sprint to the opposite side.


Skill of the Week:

Demonstrate proper form, listing key points of performance Have kids practice their squats at slow, medium and fast speeds

Stations: 1. Squats 2. Push-ups 3. Sit-ups 4. Water break 5. Frog jumps

Game: Monkey Balll

Format: Divide into 2 teams, for each game. Materials: 1 ball and 8 cones per game. Set Up: 4 corner cones, 2 goal cones on each end line. Object: Get moving. Use a bat or push the ball with a fist, hand or arm into the goal.

Details: 1. Game starts at the center line with a push off by one team.

2. Players bend at waist, like a monkey, and bat or push the ball down the field passing to their teammates.

3. Goals are scored by batting/pushing the ball through the other team’s goal.


Shake out Body

Deep Breaths





Bean bags

Pinnies





Meeting (2 minutes)


Warm Up (5 minutes)

Shadow


200 meter runs (repeat at least 4 times, with 1 minute break in between)


Skill of the week: Squats! Why? So we can pick up our backpacks Review proper form, listing 3 key points of performance Squat/Sprint Relay: Kids perform 3 squats at starting cone, then sprint to the end cone to perform

3 more squats, then sprint back to the beginning to tag team member

Game (5 minutes)

Capture the Flag














Warm Up: Shadow

Format: Partner activity, have each kid pick their own

Materials: None

Set Up: Spread out in gym with partner

Object: Shadow your partner without bumping into each other

Details: 1. First partner can start doing one of the following movements, while second partner shadows (follows behind) doing the same movement: 2. Skipping 3. Jumping 4. Side shuffle 5. Butt kickers 6. First partner can change movements at any time. 7. The partners alternate positions when they bump into each other. 8. Trainer can also yell out “free for all” and the leading partner can do whatever kind of movement he/she wants. 9. Play for 5 minutes.

Running Related Activities:

200 meter runs (repeat at least 4 times, with 1 minute break in between)

Skill of the Week:

Review proper form, listing 3 key points of performance Squat/Sprint Relay: Kids perform 3 squats at starting cone, then sprint to the end cone to perform

3 more squats, then sprint back to the beginning to tag team member

Game: Capture the Flag

Format: Divide the class into 2 teams

Materials: Cones, bean bags, pinnies

Set Up: Set up a jail zones on each side of the play area. Create the center boundary line that

divides the two teams/sides. Put equal amount of bean bags (“flags”) on the far end of each team’s space. Put one team in pinnies

Object: To be the first team to capture the “flags” and get them back to your teams side without


being tagged and sent to jail

Details: 1. Whistle blows and kids start running to steal opponents “flags”.

2. Kids can get tagged once they cross the boundary to the other team’s area.

3. If tagged, kids go to opponent’s jail.

4. To get out of jail, another teammate must tag you and free you without getting caught. When leaving jail you get a free walk back to your side, but the kid that did the releasing does not.

5. Kids can make a chain in jail by linking arms and the only one kid needs to get tagged for them to all get released.

6. If a kid gets a “flag” but then gets tagged they need to return the “flag” to its original spot and go to jail.

7. First team to capture all the “flags” without getting sent to jail wins!


Swan Dive


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)

Sports Galore


GO, BACK, SQUAT (variation of Go, Back, Hit-it, replace hit it with a squat)


Skill of the week: Squats! Why? So we can pick up our backpacks Review proper form, list 3 key points of performance Tabata Squats: Have the kids perform 20 seconds of squats and then rest for 10 seconds Do this for 4 rounds and then give the kids a water break (repeat if time allows)

Game (5 minutes)

Over and Under








Balls



Skill of the Week: Squats

Details: Set feet shoulder distance apart, send arms up, butt back, squat down so butt is below the knees. Weight should be in heels and knees should be pushed out. Keep knees, ankles and feet all pointing in the same direction. Then stand up straight and tall.





Warm Up: Sports Galore


Materials: None

Set Up: Kids stand in an open area

Object: Get moving!



Running Related Activities: GO, BACK, SQUAT (variation of Go, Back, Hit-it, replace hit it with a squat) Format: Individual Activity Materials: Cones Set up: Teams based on colored groupings, cones at each end of the gym Object: Practice Skill of the Week

Details: 1. The first kids in each line go first. 2. The trainer yells “GO!” The kids run as fast as they can towards the end of the gym. 3. The trainer can either yell “BACK!” or “HIT IT!” 4. If they yell “BACK”, the kids start running backwards as fast as they can. 5. If they yell “HIT IT!” the kids drop to the floor (like a burpee), jump back up and start running again as fast as they can towards the end of the gym.


6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach the end of the gym. 7. Cycle through the lines, making sure all kids have a few turns to GO. 8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and predict what the trainer will say next.


Skill of the Week:

Review proper form, list 3 key points of performance Tabata Squats: Have the kids perform 20 seconds of squats and then rest for 10 seconds

Squat Tabata Set Up: Kids to spread out



3. Do as many squats in 20 seconds as possible, and then rest for 10 seconds.


Do this for 4 rounds and then give the kids a water break (repeat if time allows)

Game: Over and Under

Format: Divide kids by color groups Materials: 2 cones per team and a ball Set Up: Place cones at starting line and the end of the gym. Object: Get your team past the end cone first.

Details: 1. Kids form a straight line, facing away from the other side of the gym. 2. The first kid in line passes the ball overhead to the next kid. When done with the pass, the first kid runs

to the end of the line. 3. The next kid then passes the ball along underneath his/her legs to the next kid. When done with the

pass, the first kid runs to the end of the line. 4. Continue until the team reaches the other side of the gym. 5. The first team to pass the end cone wins. Suggestion: Time the group as a whole to see how long it takes them all to work as a team and complete the game. Challenge the group to beat specific times.


Tree Pose:

Stand up straight. Take right foot and place it on the upper inner thigh of left foot and balance. Place hands

in a “prayer” position or lift overhead like tree branches. Hold for a few seconds and then repeat with

opposite foot.

Deep Breaths:




Burpees Week 7, Day 1 Lesson Plan

Power, Endurance, Coordination



Meeting (2 minutes)


Warm Up (5 minutes)

Drills: jog, bunny hop, back pedal, soldier walk, high knees


BOKS Sprints and 400 Meter Jog Split kids into two groups. Have half of the kids perform BOKS Sprints and the other half jog around

the gym or field and then swap groups


Skill of the week: Burpees! Why? To get our bodies strong Demonstrate proper form, listing the key points of performance and have kids practice each

component of the burpee before putting it together. Try counting out the positions, from standing (1) hand touch ground, (2) push legs out into plank, (3) chest touches ground (4) bring feet up outside hands, (5) stand up, jump up and clap.

Game (5 minutes)

Steal the Turkey Bacon




Chest touches ground at bottom

Jump up to stand with feet outside hands

Stand up tall, jump up and clap above head


Bean bags

Other small objects to steal



Skill of the Week: Burpees

Details: From a standing position, place hands on the ground and drop body to the ground so you are on your belly. Push off hands and jump back up so that feet land outside of hands, stand up and clap with hands above head.





Warm Up:

Drills: jog, bunny hop, back pedal, soldier walk, high knees


BOKS Sprints and 400 Meter Jog Split kids into two groups. Have half of the kids perform BOKS Sprints and the other half jog around

the gym or field and then swap groups

Skill of the Week:

Demonstrate proper form, listing the key points of performance and have kids practice each component of the burpee before putting it together. Try counting out the positions, from standing (1) hand touch ground, (2) push legs out into plank, (3) chest touches ground (4) bring feet up outside hands, (5) stand up, jump up and clap.

Game: Steal the Turkey Bacon

Format: Divide into 2 teams and give each kid a number or use the color groupings Materials: Cones, bean bags or other small object to steal Set Up: Line up cones to divide gym in half Object: Get Moving!

Details: 1. Have each team line up on opposite sides of the gym facing the center line

2. Give each team numbers, so they have a matching number partner on the opposite team.

3. Call a number/color AND a movement (i.e. 2 push-ups).

4. Kids race to the middle and perform the movements.

5. The 1st kid finished will grab the bean bag/object and run back to their line.

6. You can call two numbers or colors at a time too.

7. Keep track of the numbers/colors so that everyone gets a chance to play.

8. To keep the other kids moving, have the ones who are not called during a round do the movement in their places.



Head Rolls


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)

Hop, Skip and Freeze


Freeze Run


Skill of the week: Burpees! Why? To get our bodies strong Review burpees, list the key points of performance and ask a kid to demonstrate a "perfect burpee" Partner Relays: Start with half of the team at the starting line and the other half at the finish line. One

person on each end does 3 burpees, runs to center of room (towards partner), high fives in the middle, do 3 more burpees next to each other, continue running to opposite side. Repeat until each kid has at least 1 turn on each side.

Game (5 minutes)

Favorite Game Day: Pick two of the kids’ favorite games. Play one and then switch or allow kids to self-select and play both games simultaneously








Music (optional)









Warm Up: Hop, Skip and Freeze

Format: One large game inside gym or on field Materials: None Set Up: Use boundaries to create an appropriate size play area as needed Object: Get moving!

Details: 1. Demonstrate how to avoid contact with each other.

2. Kids should be able to repeat all rules and signals.

3. Spread kids out to avoid contact and collisions.

4. You must stay inside the boundaries (explain boundaries if needed),

5. On 1st signal or music: kids begin hopping (skipping, jumping, etc.).

6. On 2nd

signal or music: kids must freeze in a balanced position (on 1 foot, 1 foot and 1 hand, etc.).

7. Repeat several times – change what kids do for each signal.

Running Related Activities: Freeze Run

Format: Individual Activity Materials: Cones on outside corners of gym or field Set up: Kids spread out across gym or field Object: Run while music is playing, stop when it is turned off.

Details: 1. Turn on the music and kids start jogging.

2. If a kid keeps moving when music is turned off, he/she is out and becomes a judge to spot others

3. Keep playing until most of the kids are out or time runs out.

Skill of the Week:

Review burpees, list the key points of performance and ask a kid to demonstrate a "perfect burpee" Partner Relays: Start with half of the team at the starting line and the other half at the finish line. One



Game:

Favorite Game Day: Pick two of the kids’ favorite games. Play one and then switch or allow kids to self-select and play both games simultaneously


Deep Breaths


Supine Twist








Meeting (2 minutes)


Warm Up (5 minutes)

BOKS Corners


1200 meter run = 3/4 mile Try to have the kids jog as long as possible without stopping. Cheer them on and have volunteers

run with the kids!


Skill of the week: Burpees! Why? To get our bodies strong Review burpees, list key points of performance and have kids practice Bodyweight Bonanza #2 and Bodyweight Bonanza #3

Game (5 minutes)

Squat Tag


Cat and Cow pose and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast





Materials Needed Music











Materials: Music


Object: Get moving!

Details: 1. Divide the class into 4 equal teams and allocate a corner of the play area to each. Have each

team start in their corner.




5. Corner Tasks: sit-ups, push-ups, donkey kicks, squats, jumping jacks, walking lunges.

6. Teams can race one another when getting to the corner. Last team to complete the movement

can do an extra movement or two.



run with the kids!

Skill of the Week:

Bodyweight Bonanza – #2 (squats and burpees) Set up: 2 cones per team, place cones at start and end of gym. Details: Kid starts out by doing 3 squats, and then runs to end of gym and does 3 burpees, and then sprints back to start. Next kid begins.

Bodyweight Bonanza – #3 (burpees and push-ups) Set up: 2 cones per team, place cones at start and end of gym.


Details: Kid starts out by doing 3 burpees, and then runs to end of gym and does 3 push-ups, then sprints back to start and does 3 burpees. Next kid begins.

Game: Squat Tag

Format: Individual activity Materials: None Set Up: Kids spread out across gym or field, choose a tagger or a few taggers Object: Try not to get tagged

Details: 1. Kids run around the gym.

2. In order to avoid getting tag, you must do squats.

3. You can’t get tagged while doing squats.

4. If you get tagged, take a water break!

5. Keep playing for a few minutes and then switch taggers.

Suggestion: Limit the number of squats the kids can do to make the game more challenging.


Cat/Cow Pose


Deep Breaths




Materials Needed White board

(Optional)

Cones

Tail or flag (use cut up sheet or plastic grocery bag)

Jumps (tuck, squat, broad) Week 8, Day 1 Lesson Plan

Agility, Power



Meeting (2 minutes)


Warm Up (5 minutes)

Traffic


Cross-Gym Sprints


Skill of the week: Jumping! Squat jumps, tuck jumps and broad jumps Why? So we can get over and around objects Demonstrate proper form, list key points of performance. Have kids practice all three types of jumps! Challenge the kids to jump really high Relays: Easy Just Jumping #1 and Easy Just Jumping #3

Game (5 minutes)

Flag Tag or Tail Tag




See next page



Skill of the Week: Jumps

Squat Jumps Details: Set feet shoulder distance apart, send arms up, butt back, squat down so butt is below the knees. Keep knees out and jump up straight and tall. Land back down in a full squat. Repeat explosively.




Jump up straight and keep your back arched like a superhero

Tuck Jumps Details: From standing position, jump up as high as possible, tuck legs up until they are parallel to chest and then stand again. Do these in rapid succession.


Jump up high

Bring knees high

Stand up straight at end

Broad Jumps Details: Stand with feet hips distance apart. Using arms and hips to gain momentum jump forward and out as far as possible. Make sure to hold the landing in a partial squat position.


Use your arms

Bend your knees

Hold your landing

Warm Up:Traffic

Format: Individual activity Materials: None or white board to write down cues Set Up: Kids spread out across gym or field Object: Get moving!


Red Light - stop moving Green Light - run Yellow Light - side shuffle Speed Bump - bunny hops Carpool - get a partner and run together holding hands

Deer Crossing - gallop 2. Look for downloadable cards that accompany this game.

Running Related Activities: Cross-Gym Sprints



Materials: None Set up: Split the class into 2 groups (K-2) and (3-5). Object: Improve endurance Details: Have the younger kids line up against the wall that creates the shorter distance from one side to the other.

Have the older kids line up against the wall that creates the longer distance from one side to the other.

On the LT’s cue, the kids will alternate running back and forth as quickly as they can.

The movements can change from running, to skipping to shuffling, to butt kickers etc.

Continue for at least 5 – 7 minutes.

Make sure the kids spread out when they line up so they don’t crash.

Cue them to line up shoulder to shoulder

Suggestion: Try having the kids sprint to the center, then complete a movement, then sprint to the opposite side.

Skill of the Week:

Demonstrate proper form, list key points of performance. Have kids practice all three types of jumps! Challenge the kids to jump really high

Relays: Easy Just Jumping #1 and Easy Just Jumping #3

Easy Just Jumping #1 (jumping jacks) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does 3 jumping jacks, and then runs to end cone and does 3 jumping jacks, then sprints back to the start. Next kid begins..

Easy Just Jumping #3 (tuck jumps) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does 3 tuck jumps, and then runs to end cone and does 3 tuck jumps, then sprints back to the start. Next kid begins.

Game: Flag Tag or Tail Tag

Format: Individual activity Materials: Tail or flag (cut up some old sheets or use plastic grocery bags) Set Up: kids spread out across gym or field. Object: Pull out tails; try to get as many tails as possible.

Details: 1. Kids put tails into side of pants, pocket or belt.

2. Kids run around the gym trying to pull out tails, while keeping their own tail.

3. If kid’s tail is pulled, he/she can keep playing, but as soon as the kid collects another tail, he/she must put it back into side of pants and then re-enter the game.

4. Alternatively, a trainer can make extra bags available if needed.

5. Keep playing for 5 minutes.

6. When time is called, see who has collected the most bags to determine a “winner”


Deep Breaths








Agility, Power



Meeting (2 minutes)


Warm Up (5 minutes)

Drills: side stretch, quad walk, side shuffle, grape vine


GO, BACK, SQUAT JUMP (variation of Go, Back, Hit It)


Skill of the week: Skill of the week: Jumping! Squat jumps, tuck jumps and broad jumps. Why? So we can get over and around objects. Review different jumps. Have kids practice all 3 types of jumps. JUMPATHON

Stations: Rest

Squat Jumps

Tuck Jumps

Broad Jumps Have the kids count as a group how many jumps they do at each station. Have the kids try and

reach 100 between all stations. If they reach it pick the kids’ favorite end of class game!

Game (5 minutes)

What Time is it Mr. Fox?




See next page












Jump up high

Bring knees high




Use your arms

Bend your knees

Hold your landing

Warm Up:

Drills: side stretch, quad walk, side shuffle, grape vine

Running Related Activities: GO, BACK, SQUAT, JUMP (Variation of Go, Back, Hit It, replace Hit-it with a jump) Format: Individual Activity Materials: Cones Set up: Teams based on colored groupings, cones at each end of the gym Object: Practice Skill of the Week

Details: 1. The first kids in each line go first. 2. The trainer yells “GO!” The kids run as fast as they can towards the end of the gym. 3. The trainer can either yell “BACK!” or “HIT IT!” 4. If they yell “BACK”, the kids start running backwards as fast as they can. 5. If they yell “HIT IT!” the kids drop to the floor (like a burpee), jump back up and start running again as fast as they can towards the end of the gym.


6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach the end of the gym. 7. Cycle through the lines, making sure all kids have a few turns to GO. 8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and predict what the trainer will say next. 9. Suggestion: You can modify the “Hit It” with a squat, jump or any other movement for the kids.

Skill of the Week:

Skill of the week: Skill of the week: Jumping! Squat jumps, tuck jumps and broad jumps. Why? So we can get over and around objects. Review different jumps. Have kids practice all 3 types of jumps. JUMPATHON

Stations:

Rest Squat Jumps Tuck Jumps Broad Jumps

Have the kids count as a group how many jumps they do at each station. Have the kids try and reach 100 between all stations. If they reach it pick the kids’ favorite end of class game!

Game: What Time is it Mr. Fox?

Format: Individual activity Materials: None Set Up: Kids spread out across one side of the gym or field; there is a safety zone at opposite side

of the field Object: Last kid remaining is the winner.

Details: 1. There are 2 foxes and the rest of the kids line up on the side of the gym.

2. The group would say "Mr. Fox, Mr. Fox what time is it?"

3. The foxes would pick a number 1-10, and the kids would take that many lunge steps or other movements towards them. Encourage good form.

4. When the kids start getting close to the foxes, the fox would eventually say "Midnight!" and all kids would try to run to the opposite wall without being tagged by the Foxes.

5. Whoever was tagged becomes a Fox (tagger) for the rest of the game.


Swan Dive


Deep Breaths





Agility, Power



Meeting (2 minutes)

Review appropriate BOKS behavior and safety Remind kids about the BOKS Kid of the Week Briefly state what the Skill of the Week is. Review Class Agenda BOKS Rocks! Cheer!

Warm Up (5 minutes)

BOKS Baseball! 1st base = jumping jacks, 2nd base = hop on one foot, 3rd base = butt kickers, home = high knees


BOKS Sprints


Skill of the Week: Jumping! Squat jumps, tuck jumps and broad jumps. Why? So we can get over and around objects

Ask the BOKS Kid of the Week to demonstrate the 3 types of jumps Partner Challenge Ladder with all 3 jumps (1 of each, then 2 of each, then 3 of each,

alternating partners)

Game (5 minutes)

Good-Witch, Bad-Witch Sandwich


Full Body Stretch and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast.

Key Points of Performance See next page












Jump up high

Bring knees high




Use your arms

Bend your knees

Hold your landing

Warm Up: BOKS Baseball!

1st base = jumping jacks, 2nd base = hop on one foot, 3rd base = butt kickers, home = high knees Format: Individual activity Materials: None Set Up: 4 bases around the gym or on field, divide the kids into 4 teams Object: Run around the bases with your team, doing designated movements. Stay at each base for

1 minute. Run the bases twice. Details: 1. Stay at each base for 1 minute. Run the bases twice.

1st base – air squats

2nd

base – jogging in place

3rd

base – push-ups

Home – jumping jacks 2. You can change the movements as desired.


Running Related Activities: BOKS Sprints



Details: 1. Kid runs down to first cone and back to start, then down to second cone and back to start, then down to third cone and back to start, then tags next kid in line. 2. Next kid begins to run. 3. Continue until all kids have gone through at least once.




Materials None Set Up: Kids find a partner and spread out Details: 1. Pick 2 movements (i.e. Tuck jump, Squat Jump) 2. One kid works at a time 3. Partner A does each movement once 4. Then, Partner B does each movement once 5. Partner A does each movement twice 6. Then, Partner B does each movement twice 7. Keep increasing the reps by one each cycle

8. Play for at least 5 minutes – See how many reps the kids can do!

Game: Good-Witch, Bad-Witch Sandwich

Format: This can be whole group or you can divide into smaller groups as needed. Materials: 2 cones at starting line and 2 cones at finish line Set Up: Place cones at starting line and the end of the gym. Object: Don’t get tagged! Details:

1. Kids all line up on the starting line. The 2 taggers stand in the middle and shout either “good witch”, “bad witch” or “sandwich”.

2. If the taggers say “good witch”, the players take one step forward. 3. If the taggers say “bad witch”, the players take one step backward. 4. If the taggers say “silly witch”, the players take one step to the side.

5. If the taggers say “sandwich”, the players run from one side to the other. If they get tagged, they now help the taggers, but cannot be the one to call out good/bad witch.


Full Body Stretch


Deep Breaths

Take a deep breath in and slowly blow it out to the count of 10. Repeat this a few times. You can do this

at the end of the game and as the kids line up to transition from class.



Walking Lunges Week 9, Day 1 Lesson Plan

Accuracy



Meeting (2 minutes)


Warm Up (5 minutes)

Hop, Skip, and Freeze


Relay Race Run


1. Skill of the week: Walking Lunges! Why? So we can improve our balance and coordination 2. Demonstrate proper form, listing key points of performance. Have kids practice proper form! 3. Team Challenge Relay: 4. Break kids up into teams of 5; 2 kids on the team hold a plank at the starting line (side A), 5. 2 kids practice jumping jacks at the finish line (side B). 6. The 5th teammate does walking lunges from side A to side B, then changes place with 1 of the kids performing on side B. 7. Keep going until everyone has had a turn doing all 3 movements.

Game (5 minutes)

Red Light, Green Light


Find your own yoga pose and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast


Take big steps

Bottom knee “kisses” the

ground

Stand up tall in between each lunge


Something to pass off (baton)



Skill of the Week: Walking Lunges

Details: Take a big step forward with right foot. Bring left knee down to touch the ground. Front knee should form a 90 degree angle with the floor. Stand up and repeat on left side. Lunges should be linked together, smoothly.


Take big steps

Bottom knee “kisses” the ground


Warm Up: Hop, Skip and Freeze

Format: One large game inside gym or on field Materials: None Set Up: Use boundaries to create an appropriate size play area as needed Object: Get moving!

Details: Demonstrate how to avoid contact with each other. Kids should be able to repeat all rules and signals. Spread kids out to avoid contact and collisions. You must stay inside the boundaries (explain boundaries if needed),

On 1st signal or music: kids begin hopping (skipping, jumping, etc.).

On 2nd


Repeat several times – change what kids do for each signal.

Running Related Activities: Relay Race Run

Format: Team activity Materials: Cones and batons Set up: 8 – 12 cones, lined up on opposite sides of the gym or field Object: Pass the baton and be the first team to finish!

Details: Form lines behind all the cones based on color groups. There should be an equal number of kids from the color group lined up on opposite sides. You can create batons out of paper towel holders and colored tape. Give one baton to each color or team. 3-2-1- go, have the kids cycle through sprinting to the opposite cone and passing the baton to the next runner. Continue running until each kid has had at least a few turns (5 – 10 minutes worth). You can also add in a few repetitions of the skill of the week movement in here to change things up. You can also add in other movements besides running like skipping, side shuffle, grapevine etc., as long as kids keep up the intensity of the pace.



Demonstrate proper form, listing key points of performance. Have kids practice proper form! Team Challenge Relay: Break kids up into teams of 5; 2 kids on the team hold a plank at the starting line (side A), 2 kids practice jumping jacks at the finish line (side B). The 5th teammate does walking lunges from side A to side B, then changes place with 1 of the kids performing on side B. Keep going until everyone has had a turn doing all 3 movements.

Game: Red Light, Green Light


Materials: None


Details: 1. Have a trainer or BOKS kid of the week be the “Stop light” and lead the game. 2. The “Stop light” faces away from the group when they say Green light, but turns and faces the group

when they say Red light. 3. The “Stop light” cues the participants to start moving by saying “Green light". The participants should

walk fast or jog, but not run. The participants will stop moving when they hear Red light and the “Stop light” turns around to make sure everyone is standing still and not still moving.

4. If a kid is caught moving after you have said Red light, he/she is sent back to the starting line. 5. Play until someone reaches the “Stop light” and tags him or her. They become the new “Stop light”. 6. All of the kids go back to the starting line and play again. 7. Suggestion: You can change the game up by having the kids do a different movement on the Green

light cue, like skipping, galloping etc.


Find your own yoga pose and deep breaths




Accuracy



Meeting (2 minutes)


Warm Up (5 minutes)

Drills: jog, arm circles while jogging, broad jumps, skip, side shuffle


Shuffle and Run Start each color group in different corners of the gym. Have all kids run the long side of the gym

and side shuffle the short. Try to start kids at the same time to control backups!


Skill of the week: Walking Lunges! Why? So we can improve our balance and coordination Review proper form, list key points of performance Partner Stations: Partner sit-ups (hook ankles and give high five to your partner every time you sit up) Lunge in place with your right foot forward. Have your partner facing you and toss a ball back and forth carefully 3 times, then switch legs Jumping jacks (count them out loud with partner) Water break Burpees (Partner A does a burpee while partner B rests, then B does a burpee and A rests)

Game (5 minutes)

Down, Down, Down




Take big steps


ground


Materials Needed 1 small ball per group

of kids






Take big steps



Warm Up:

Drills: jog, arm circles while jogging, broad jumps, skip, side shuffle


Shuffle and Run Start each color group in different corners of the gym. Have all kids run the long side of the gym

and side shuffle the short. Try to start kids at the same time to control backups!


Partner Stations: Partner sit-ups (hook ankles and give high five to your partner every time you sit up)

Lunge in place with your right foot forward. Have your partner facing you and toss a ball back and forth carefully 3 times, then switch legs

Jumping jacks (count them out loud with partner) Water break Burpees (Partner A does a burpee while partner B rests, then B does a burpee and A rests)

Game: Down, Down, Down

Format: Break kids up into partners or small groups Materials: 1 small ball per pair or group of kids Set Up: Set pairs of kids or small groups evenly throughout the play area. Object: Hand eye coordination, catching and tossing, team work.

Details: 1. Have players find a partner or small team of 3, scatter, and stand across from one another or in a small

circle.

2. On the signal “GO” or when the music starts, kids begin tossing the ball back and forth until someone drops it.

3. When the ball is dropped, the kid who threw the ball says “Down on one knee,” and the kid who dropped it has to continue playing from one knee.

4. If the same kid drops the ball again, the kid who threw the ball says “Down on two knees,” then “Down on one elbow,” and then “Down on two elbows,” and finally “Down on your chin”.

5. The kid has to stay in the position he or she is in to catch and throw the ball, and the throw must be catchable. Encourage the kids to throw gently.


6. Play until all teams are out.

Variations: Have both kids go to a lower position when one misses. Have them see how many times they can catch before they hit the floor.

Have the kids start close to each other and then take a step back for every toss.


Full Body Stretch


Deep Breaths





Accuracy



Meeting (2 minutes)


Warm Up (5 minutes)

Deck of Cards


Cross-Gym Sprints


Skill of the week: Walking Lunges! Why? So we can improve our balance and coordination. Review lunges, listing key points of performance Relays: Line kids up in teams of 4-5 behind starting cones. Round 1: Have kid “A” do walking lunges holding something overhead (cone, ball) to the finish line, put object down, then sprint to starting line. Kid B does the same thing followed by the rest of the kids on the team. Have each kid leave their object at the finish line! Round 2: Have each kid sprint to the finish line, pick up 1 object and lunge back to the starting line with it over head. Repeat Relay or modify if time allows

Game (5 minutes)

Tricky Twosome Tag: Grades 3-5 Over / Under : Grades K-2 Suggestions: Split the gym in 1/2 with cones. Have volunteers play with the kids .



Everyday Life

Take big steps


ground



White board

Deck of cards






Take big steps



Warm Up: Deck of Cards

Format: Individual Activity Materials: White board to write down suits, deck of cards (face cards removed) Set Up: Kids spread out Object: Get moving!

Details: Each suit is an exercise, for example, hearts are jumping jacks, diamonds are burpees, spades are push-ups and clubs are air squats. Lead Trainer flips a card and kids need to do the number of repetitions shown on the card of the designated exercise (i.e. 2 of diamonds = 2 burpees). Keep flipping cards for the allotted period of time. This can be used at the end of the session as a skill review too by changing the movements that match the suits partially through the game.

Running Related Activities: Cross-Gym Sprints

Format: Team activity Materials: None Set up: Split the class into 2 groups (K-2) and (3-5). Object: Improve endurance

Details:

1. Have the younger kids line up against the wall that creates the shorter distance from one side to the other. 2. Have the older kids line up against the wall that creates the longer distance from one side to the other. 3. On the LT’s cue, the kids will alternate running back and forth as quickly as they can. 4. The movements can change from running, to skipping to shuffling, to butt kickers etc. 5. Continue for at least 5 – 7 minutes. 6. Make sure the kids spread out when they line up so they don’t crash. 7. Cue them to line up shoulder to shoulder

8. Suggestion: Try having the kids sprint to the center, then complete a movement, then sprint to

the opposite side.


Review lunges, listing key points of performance Relays: Line kids up in teams of 4-5 behind starting cones.


Round 1: Have kid “A” do walking lunges holding something overhead (cone, ball) to the finish line, put object down, then sprint to starting line. Kid B does the same thing followed by the rest of the kids on the team. Have each kid leave their object at the finish line! Round 2: Have each kid sprint to the finish line, pick up 1 object and lunge back to the starting line with it over head. Repeat Relay or modify if time allows

Game: Tricky Twosome Tag (Grades 3-5)

Suggestions: Split the gym in 1/2 with cones. Have volunteers play with the kids .

Format: This can be whole group or you can divide into smaller group as needed. All kids find a partner and choose 1 to 2 pairs to be taggers . Materials: Cones Set Up: Kids spread out across gym or field with their partner. Set up one safety zone, marking off

a circle with cones Object: Don’t get tagged!

Details: 1. The taggers will link arms and chase after partners.

2. If you are tagged, your team becomes taggers too.

3. Once tagged link arms with the taggers and everyone forms a blob.

4. As more partners get tagged the blob becomes larger.

5. Partners can rest in safety zone for a minute if they need to.

Play until all most of the kids are caught and let the winning pair be the taggers on the next round

Over / Under (Grades K-2) Format: Divide kids by color groups Materials: 2 cones per team and a ball Set Up: Place cones at starting line and the end of the gym. Object: Get your team past the end cone first.

Details: 1. Kids form a straight line, facing away from the other side of the gym. 2. The first kid in line passes the ball overhead to the next kid. When done with the pass, the first kid

runs to the end of the line. 3. The next kid then passes the ball along underneath his/her legs to the next kid. When done

with the pass, the first kid runs to the end of the line. 4. Continue until the team reaches the other side of the gym. 5. The first team to pass the end cone wins. 6. Suggestion: Time the group as a whole to see how long it takes them all to work as a team and

complete the game. Challenge the group to beat specific times.


Supine Twist


Deep Breaths




Donkey Kicks Week 10, Day 1 Lesson Plan

Balance, Strength



Meeting (2 minutes)


Warm Up (5 minutes)

Fruit Basket


Speed Runs: Put the kids in 2 teams by age (K-2 & 3-5). Have grades K-2 sprint as fast as they can around the gym 2 times, and then stand in the center for a brief rest. Then 3-5 takes a turn, 3 times around the gym. Each group is to complete 5 runs. Cheer them on!


Skill of the week: Donkey Kicks and Wall Handstands. Why? So we can go upside down and hold our own body weight

Donkey Kicks: Demonstrate proper form, list key points of performance. Have the kids spread out and practice. Make sure they all start with small kicks before doing bigger ones!

Wall Handstands: Have kids sit while demonstrating proper form, list key points of performance. The trainer will show kids: hand and foot placement, and how to climb their feet down to the ground. Have the kids find a spot on the wall to practice wall handstand or more donkey kicks

Stations: 1. Wall handstands/donkey kicks 2. Burpees 3. Walking lunges 4. Water 5. Push -ups

Game (5 minutes)

Kangaroo Hop




Start from standing position

Kick one or both feet off the ground



1 ball per group



Skill of the Week: Donkey Kicks

Details: Start with hands above head; place both hands on floor in front of feet and kick feet up slightly off the ground. Keep arms straight. Stand back up and repeat.






Format: Divide class into 4 teams

Materials: None, can be outside or inside


Object: Get moving!

Details: 1. Call out 2 fruits and the team will run to switch places in the gym or the field. 2. Continue this for a few rounds. 3. Continue calling fruits, but now instead of running kids need to skip or hop or gallop or walk on tip toes etc.




Speed Runs: Put the kids in 2 teams by age (K-2 & 3-5). Have grades K-2 sprint as fast as they can around the gym 2 times, and then stand in the center for a brief rest. Then 3-5 takes a turn, 3 times around the gym. Each group is to complete 5 runs. Cheer them on!




Stations: 1. Wall handstands/donkey kicks 2. Burpees 3. Walking lunges 4. Water 5. Push-ups

Game: Kangaroo Hop


Materials: 2 cones per team and a ball

Set Up: Place cones at starting line and the end of the gym.






4. Suggestion: Have the kids put the ball between their elbows and the only way to pass it to the next person is by using their elbows (no hands).


Deep Breaths







Balance, Strength



Meeting (2 minutes)


Warm Up (5 minutes) Warm-Up Drills Butt kickers Side shuffle High knees Jog


Freeze Run


Skill of the week: Donkey Kicks and Wall Handstands. Why? So we can go upside down and hold our own body weight

Have a couple kids demonstrate proper form of each, while trainer lists key points of performance Obstacle course – Skip to center of gym, 3 donkey kicks, bear crawl to end, side shuffle to

center, 1 burpee and sprint back. Use cones to designate movement changes. Have kids start on your cue, so they are moving continuously, without waiting in line. Set up 2 courses if needed!

Game (5 minutes)

Fox and Rabbit








Music





Key Points of Performance: Start from standing position Kick one or both feet off the ground


Warm Up:

Warm-Up Drills Butt kickers Side shuffle High knees Jog



Details: 1. Turn on the music and kids start jogging. 2. If a kid keeps moving when music is turned off, he/she is out and becomes a judge to spot others 3. Keep playing until most of the kids are out or time runs out.

Skill of the Week:

Have a couple kids demonstrate proper form of each, while trainer lists key points of performance Obstacle course – Skip to center of gym, 3 donkey kicks, bear crawl to end, side shuffle to

center, 1 burpee and sprint back. Use cones to designate movement changes. Have kids start on your cue, so they are moving continuously, without waiting in line. Set up 2 courses if needed!

Game: Fox and Rabbit

Format: Divide class into teams, 20 kids each or set up different games. Materials: None, this should be played in a gym or on the field Set Up: Assign 5 foxes, the rest of the group is rabbits Object: Foxes try to catch the rabbits.

Details: 1. The rabbits get a 10 second head start to get away from foxes. 2. The foxes chase after the rabbits and tag them. 3. If a rabbit is tagged, he/she turns into a fox and helps catch the other rabbits.




Swan Dive


Deep Breaths





Balance, Strength



Meeting (2 minutes)


Warm Up (5 minutes)

BOKS Says


Last Man Standing


Skill of the week: Donkey Kicks and Wall Handstands Why? So we can go upside down and hold our own body weight

Have a couple kids demonstrate proper form of each, while trainer lists key points of performance Relay: Gymnastic Groove #2

Game (5 minutes)

Fishy, Fishy Cross the Ocean


Cat and Cow Pose and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast





Materials Needed Music (optional)

Cones





Key Points of Performance: Start from standing position Kick one or both feet off the ground


Warm Up: BOKS Says



Running Related Activities: Last Man Standing

Format: Individual Activity Materials: None Set Up: Section off a running area for all of the kids. If inside, designate 2 areas (ex: floor,

hallway) for running. Object: Improving endurance and strength

Details: 1. Have at least one trainer in each location.

2. Split up the kids and put 1/2 in each location.

3. The kids start running all at once

4. Every minute the kids need to stop and perform 2 burpees,

5. Then they start running again!

6. Challenge the kids to keep going if they can for the 10 minutes. If they are exhausted, let them get water and then join back in.

Skill of the Week:

Have a couple kids demonstrate proper form of each, while trainer lists key points of performance

Gymnastics Groove #2 (donkey kicks and running) Set up: 2 cones per team, place cones at start and end of gym

Details: Kid does 1 donkey kick to start, then runs to the end cone, does 2 donkey kicks and sprints back to the start. Next kid begins.


Game: Fishy, Fishy Cross the Ocean


Details: 1. There are 5 sharks and the remaining kids are fish. The fish try to cross ocean when they hear “fishy, fishy cross my ocean” cued by the sharks. 2. Sharks chase after fish and if a fish is caught, he/she becomes a shark. 3. Fish can rest in safety zone after crossing until next command is communicated. 4. Play for 5 – 10 minutes.

5. Tips: Call the kids out by grade or color group to manage safety.

6. Allow the sharks to be the trainers or a certain grade and then alternate.

7. Have the sharks wear pinnies, so the fish know who to run from.


Cat/Cow Pose


Deep Breaths




Metrics and Survey Week 11, Day 1 Lesson Plan




Meeting (2 minutes)


Warm Up (5 minutes)

BOKS Corners


Start Metrics! Skill of the Week: Metrics! Why? Helps with sports and to stay in shape Put the kids in Metric Groups and follow the metric protocol Explain plan for the day – who is doing what when Obstacle course and relay races for the groups while they wait to run metrics

Game (5 minutes)

Spinning Skill of the Week Review



Materials Needed Music (optional)






Materials: Music


Object: Get moving!






5. Suggestion: 6. Corner Tasks: sit-ups, push-ups, donkey kicks, squats, jumping jacks, walking lunges.

7. Teams can race one another when getting to the corner. Last team to complete the movement can do an extra movement or two.

Skill of the Week and Running Related Activities:

Put the kids in Metric Groups and follow the metric protocol Explain plan for the day – who is doing what when Obstacle course and relay races for the groups while they wait to run metrics

Game: Spinning Skill of the Week Review

Format: Individual activity Materials: None Set Up: Kids form a big circle around the gym or field Object: Review!

Details: 1. Trainer stands in the middle of the circle. Closes eyes and spins around. Whichever kid he/she lands

on picks a number. Trainer spins again and the kid he/she lands on picks a movement.

2. The class then does that # of movements (burpees, squats, sit-ups, etc.).

3. It helps to write all the possible movements on a whiteboard so the kids have a list to choose from, encourage choosing a different movement each spin.

4. Continue to play until you have reviewed all or most of the movements.

5. This game should be played towards the end of the session once most of the skills have been learned. Suggestion: Let the kids be the spinners and use dice to pick the numbers, alternate spinners for every movement.



Shake out body and deep breaths







Meeting (2 minutes)


Warm Up (5 minutes)

Traffic


Continue Metrics! Put the kids in Metric Groups and follow the metric protocol Explain plan for the day – who is doing what when Walk, Jog, Run and Last Man Standing for kids that have completed Metrics

Game (5 minutes)

Tricky Twosome Tag



Materials Needed White board (Optional)

Cones



Skill of the Week: Metrics Warm Up: Traffic

Format: Individual activity Materials: None or white board to write down cues Set Up: Kids spread out across gym or field Object: Get moving! Details: Kids follow cues to change movements:


Green Light - run





Look for downloadable cards that accompany this game.


Put the kids in Metric Groups and follow the metric protocol Explain plan for the day – who is doing what when Walk, Jog, Run and Last Man Standing for kids that have completed Metrics



Materials: Cones Set Up: Kids spread out across gym or field with their partner. Set up one safety zone, marking off


Details:

1. The taggers will link arms and chase after partners. 2. If you are tagged, your team becomes taggers too. 3. Once tagged link arms with the taggers and everyone forms a blob. 4. As more partners get tagged the blob becomes larger. 5. Partners can rest in safety zone for a minute if they need to. 6. Play until all most of the kids are caught and let the winning pair be the taggers on the next round


Deep Breaths










Meeting (2 minutes)


Warm Up (5 minutes)

Jungle Run


Finish Metrics! Put the kids in Metric Groups and follow the metric protocol Explain plan for the day – who is doing what when BOKS Sprints for kids that have completed metrics

Game (5 minutes)

BOKS Ball Catch



Materials Needed Balls

Cones




Warm Up: Jungle Run


Materials: None

Set Up: Kids spread out across gym or field and imagine they are in the jungle.

Object: Get moving!




2. Continue for 5 minutes. 3. Jungle Run can be played as a relay too.



Game: Boks Ball Catch

Format: Divide kids by color groups Materials: 2 cones per team, balls Set Up: Place cones at starting line and the end of the gym. Object: Race to finish!

Details: 1. Kids form a straight line, a foot or two apart from each other.

2. First kid in line throws ball to next kid in line. After throwing, the first kid runs to the end of the line.

3. Continue down the gym and back, throwing and catching.

4. If the ball is dropped, the whole team needs to go back to the beginning and start again.

5. First team to go down and back wins. If this goes really fast, you can have the kids go through the cycle twice.

Suggestion: Time the group and have them try and set a record.


Tree Pose



Deep Breaths




End of Session Review Week 12, Day 1 Lesson Plan

** make this a theme day: Dress up, create teams, and have fun! Cardio, Stamina, Speed



Meeting (2 minutes)

Review appropriate BOKS behavior and safety Remind kids about the BOKS Kid of the Week Briefly state that you will review all skills this week Review Class Agenda BOKS Rocks! Cheer!

Warm Up (5 minutes)

Fruit Basket


Group run for 5 minutes to get their bodies warm and ready for a special BOKS day!


Review Sit-Ups, Push-Ups & Squats Skill Challenge Day 1: Set up 3 stations around the room. Put kids in 3 groups. Each group will be a

team (have the kids pick a name for their team) Each team starts at a different skill station. Time the kids for 2 minutes. Have all teams count how many

reps they accomplish in the 2 minutes at their station. Write down the total number! After 2 minutes all of the kids jog around the room for 1 minute and then go to the next station Repeat until each group has gone to each station once, then give the kids a water break while

the trainers total up the total group or individual team scores

Game (5 minutes)

BOKS Kid of the Week’s favorite game





Skill of the Week:


Format: Divide class into 4 teams Materials: None, can be outside or inside


Object: Get moving! Details: 1. Call out 2 fruits and the team will run to switch places in the gym or the field. 2. Continue this for a few rounds. 3. Continue calling fruits, but now instead of running kids need to skip or hop or gallop or walk on tip toes

etc.





Skill of the Week:


team (have the kids pick a name for their team) Each team starts at a different skill station. Time the kids for 2 minutes. Have all teams count how many

reps they accomplish in the 2 minutes at their station. Write down the total number! After 2 minutes all of the kids jog around the room for 1 minute and then go to the next station Repeat until each group has gone to each station once, then give the kids a water break while

the trainers total up the total group or individual team scores

Game: BOKS Kid of the Week’s favorite game


Full Body Stretch


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)

Relay with various skills. Have teams: Skip to middle of gym, do 3 burpees and side shuffle back to start Jump rope to one end of the gym, do 3 hula hoops circles and jump rope back to start Broad jump to middle of gym, do 3 squats and bunny hop back to start Walking lunges to middle of gym, do 3 push-ups, sprint back to start Side shuffle to middle of gym, do 3 sit ups and grapevine back to start

Running Related Activities and Game (20 minutes)

Olympic Adventure – Ask the kids who watched the Olympics this past summer? This FUN DAY of activities can be set up to resemble the actual Olympics as much or as

little as desired. You can also make up your own “Olympic” activities. Use music! High Jump Tennis Ball Shot Put Long Jump 100 meter Sprint Soccer Hurdle hops – set a record for doing as many hops as possible in 30 seconds Jump rope challenge – goal of 100 skips in 1 minute


Head rolls and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast

Materials Needed Jump Ropes

Hula Hoops



Skill of the Week:

Warm Up:

Relay with various skills. Have teams: Skip to middle of gym, do 3 burpees and side shuffle back to start Jump rope to one end of the gym, do 3 hula hoops circles and jump rope back to start Broad jump to middle of gym, do 3 squats and bunny hop back to start Walking lunges to middle of gym, do 3 push-ups, sprint back to start Side shuffle to middle of gym, do 3 sit ups and grapevine back to start

Running Related Activities and Game: Olympic Adventure

Ask the kids who watched the Olympics this past summer? This FUN DAY of activities can be set up to resemble the actual Olympics as much or as little as desired. You can also make up your own “Olympic” activities. Use music! High Jump Tennis Ball Shot Put Long Jump 100 meter Sprint Soccer Hurdle hops – set a record for doing as many hops as possible in 30 seconds Jump rope challenge – goal of 100 skips in 1 minute


Head Rolls


Deep Breaths


Boks Bits (See page 211)



** Today is Friday Fun Day, play the kids’ favorite games for the entire class! Cardio, Stamina, Speed



Meeting (10 minutes)

Tell the kids this is the last class of BOKS for the session and how wonderful they have been, encourage them to stay active and join BOKS for its next session!

Give out certificates to kids and any superlatives you may have BOKS Rocks! Cheer!

Game (15 minutes)

Play the kids FAVORITE games!!! (take requests in advance)

Smoothie Special!

Use the smoothie handout of the BOKS Bits and make a fun, delicious smoothie for the kids to enjoy after playing the games.

Have parents donate smoothie supplies See if parents or teachers can volunteer to help out with smoothies


Swan Dive and deep breaths BOKS Bits (nutrition discussion) – explain smoothie ingredients and how they are prepared Send kids by team up to get their smoothie Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast

Materials Needed Smoothies (optional)



Game:


Smoothie Special!:

Use the smoothie handout of the BOKS Bits and make a fun, delicious smoothie for the kids to enjoy after playing the games.

Have parents donate smoothie supplies See if parents or teachers can volunteer to help out with smoothies


Swan Dive


Deep Breaths



Send kids by team up to get their smoothie




Materials Needed Clothes pins (5 per kid)

6 plastic grocery bags

4 cones


Strength, Balance




Meeting (10 minutes) - For the initial class only!

Set the expectations for how BOKS will run for the session Review appropriate BOKS behavior and safety Remind kids about the BOKS Kid of the Week Briefly state what the Skill of the Week is Review Class Agenda BOKS Rocks! Cheer!

Warm Up (5 minutes)

Locomotor Movements - Full Class Format


Group Run (Show the 400M course)


Skill of the Week: Plank! Why? Build your core and help with posture Introduce plank, hold for 5 to 10 seconds Easy Bear Crawl Relay

Game (5 minutes)

Clothes Pin Tag















Warm Up: Locomotor Movement – Full class in open space

Everyone spreads out in their own personal space (arms’ length distance between themselves and others). Trainer calls out the locomotor movement while all kids perform it.


Group Run (Show the 400M course)

Skill of the Week:

Introduce plank, hold for 5 to 10 seconds Easy Bear Crawl Relay Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does bear crawl to end of gym, then turns around and sprints back to start. Next kid begins.

Game: Clothes Pin Tag

Format Running Set Up: Give each kid 5 clothes pins to stick on the back of their shirts Materials: 6 plastic grocery bags, 4 cones Object: Try to capture the clothes pins from someone else’s back without losing yours.

Details: 1. Every person runs around the set play space with 5 clothes pins on their back. 2. Kids try to capture a clothes pin from someone else’s back without losing theirs. 3. If you capture a clothes pin you are to go down on one knee while pinning it on your own back. 4. If you go out of bounds, push or pull clothes you lose a clothes pin. 5. The person with the most clothes pins at the end is the winner. 6. Play for 5 minutes Suggestion: You can play with teams also and the team with the most clothes pins is the winner.


Deep Breaths





Strength, Balance




Meeting (2 minutes)


Warm Up (5 minutes)



Musical Run


Skill of the week: Plank! Why? Build the core and improve posture Relay Race: Everyone starting at one side. First person in each line goes to the other cone across from

their line and holds a plank. 2nd

person in line runs to them tags them and switches positions, 1st person

then gets up and runs back and tags the 3rd

person in line runs and tags the 2nd

person doing a plank and continue until everyone on the team was tagged to hold a plank

After a few rounds add a cone or cup to try to balance it on the back of the person who is holding the plank to see if they can keep in steady on their back until they have to run back!

Game (5 minutes)

Junkyard








Bean Bags

Pinnies

Any soft objects











Running Related Activities: Musical Run

Format: Individual Activity Materials: Cones on outside corners of gym or field Set up: Kids spread out across gym or field Object: Move while music is playing, stop when it is turned off


2. Every time you stop the music give the kids a new movement.

3. The kids can walk, jog, sprint, side shuffle, and skip.

4. Continue for 8-10 minutes.

5. If you don’t have music, you can cue the kids by blowing a whistle

Skill of the Week:

Relay Race: Everyone starting at one side. First person in each line goes to the other cone across from their line and holds a plank. 2

nd person in line runs to them tags them and switches positions, 1

st person

then gets up and runs back and tags the 3rd

person in line runs and tags the 2nd

person doing a plank and continue until everyone on the team was tagged to hold a plank

After a few rounds add a cone or cup to try to balance it on the back of the person who is holding the plank to see if they can keep in steady on their back until they have to run back!

Game: Junkyard

Format: Divide class in half to make 2 teams Materials: Bean bags, soft balls, pinnies, cones any soft objects Set Up: Kids line up with teams on opposite sides of the gym, divide equipment into 2 piles, one for

each team, and place 1 pile on each teams side. Object: Each team tries to get all the “junk” (equipment) out of their side of the gym and onto the other

side.

Details: 1. Kids try to roll or carry (any hard or big equipment) “junk” to opponent’s side. 2. Kids need to stay on their own side and just roll the equipment over the dividing line.


3. Kids work as fast as they can to keep cleaning the “junk” off of their side and sending it to their opponent’s side.

4. Let the kids play for at least 5 minutes and then call time – give them a warning ahead of time. 5. Lead trainer counts all of the “junk” to determine which team has the least junk in their yard/on their side.


Deep Breaths





Strength, Balance




Meeting (2 minutes)


Warm Up (5 minutes)



Relay Race Run


Skill of the Week: Plank! Why? Build your core and help with posture Obstacle Course: Cone zig-zag, animal movement (bear crawl), jump rope, jumping jacks.

Game (5 minutes)

Dribble Tag








Batons

Basketballs









Warm Up: Locomotor Movement – full class in open space


Running Related Activities: Relay Race Run





Details: 1. Form lines behind all the cones based on color groups. 2. There should be an equal number of kids from the color group lined up on opposite sides. 3. You can create batons out of paper towel holders and colored tape. Give one baton to each

color or team. 4. 3-2-1- go, have the kids cycle through sprinting to the opposite cone and passing the baton to the

next runner. 5. Continue running until each kid has had at least a few turns (5 – 10 minutes worth). 6. You can also add in a few repetitions of the skill of the week movement in here to change things up. 7. You can also add in other movements besides running like skipping, side shuffle, grapevine

etc., as long as kids keep up the intensity of the pace.

Skill of the Week:

Obstacle Course: Cone zig-zag, animal movement (bear crawl), jump rope, jumping jacks.

Game: Dribble Tag

Format: Running/Tag game Materials: Basketballs and cones Set Up: Mark boundaries on a basketball court or any paved area with cones Object: Don’t get tagged!

Details: 1. Choose several participants to be the dribblers of the basketball. The other players scatter themselves

within the boundaries. 2. Blow a whistle to signal to begin.


3. The kids with the balls dribble anywhere within the boundaries, while attempting to tag another player. The dribblers must be in control of the ball when the tag is made if it is to count. Participants must use their agility and quickness to avoid being tagged.

4. When the dribbler gas someone while successfully controlling his/her dribble, the person tagged becomes the new dribbler and the gam continues.

Variations: Have dribblers use their non-dominant hand to dribble. Have those being chased move about doing a side shuffle or bunny hops.

For young players, have them bounce the ball once and catch it ever few steps


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Lines (choose 3-5 movements to start)


400M Obstacle Course: Set up any hula hoops, hurdles, cones, domes, or jump ropes. Have the kids run their normal 400M but add in different equipment to have the kids go around, jump over, and/or go through


Skill of the Week: Running! Why? It keeps your heart healthy and it works on cardiovascular endurance


Game (5 minutes)

Capture the Flag




Bean Bags

Pinnies




Warm Up: Locomotor Lines (Choose 3-5 movements to start)

Organize the kids in an even number of lines. The trainer is calling out the locomotor movements in the middle. (Quickly) Once the first group of kids get past the trainer who is calling out the movements they continue that movement to the end line where they stretch until the rest of the group gets there and the trainer begins to call out new movements. (Allow no wait time).


400M Obstacle Course: Set up any hula hoops, hurdles, cones, domes, or jump ropes. Have the kids run their normal 400M but add in different equipment to have the kids go around, jump over, and/or go through

Skill of the Week:


Game: Capture the Flag

Format: Divide the class into 2 teams

Materials: Cones, bean bags, pinnies

Set Up: Set up a jail zones on each side of the play area. Create the center boundary line that


Object: To be the first team to capture the “flags” and get them back to your teams side without being tagged and sent to jail

Details: 1. Whistle blows and kids start running to steal opponents “flags”.

2. Kids can get tagged once they cross the boundary to the other team’s area.

3. If tagged, kids go to opponent’s jail.

4. To get out of jail, another teammate must tag you and free you without getting caught. When leaving jail you get a free walk back to your side, but the kid that did the releasing does not.

5. Kids can make a chain in jail by linking arms and the only one kid needs to get tagged for them to all get released.

6. If a kid gets a “flag” but then gets tagged they need to return the “flag” to its original spot and go to jail.



Deep Breaths











Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Lines (use 3-5 movements)


BOKS Sprints


Skill of the Week: Running! Why? It keeps your heart healthy and it works on cardiovascular endurance Activity: Go, Back, Hit It Explain activity and then demonstrate it. Have kids be demonstrators to offer leadership opportunities!

Game (5 minutes)

Tricky Twosome Tag









Running Related Activities: BOKS Sprints



Details: 1. Kid runs down to first cone and back to start, then down to second cone and back to start, then down to third cone and back to start, then tags next kid in line. 2. Next kid begins to run. 3. Continue until all kids have gone through at least once.

Skill of the Week: Go, Back, Hit It!


Details: 1. The first kids in each line go first. 2. The trainer yells “GO!” The kids run as fast as they can towards the end of the gym. 3. The trainer can either yell “BACK!” or “HIT IT!” 4. If they yell “BACK”, the kids start running backwards as fast as they can. 5. If they yell “HIT IT!” the kids drop to the floor (like a burpee), jump back up and start running again as fast as they can towards the end of the gym. 6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach the end of the gym. 7. Cycle through the lines, making sure all kids have a few turns to GO.

Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and predict what the trainer will say next.

Suggestion: You can modify the “Hit It” with a squat, jump or any other movement for the kids



Materials: Cones


Set Up: Kids spread out across gym or field with their partner. Set up one safety zone, marking off a circle with cones Object: Don’t get tagged!

Details:

1. The taggers will link arms and chase after partners. 2. If you are tagged, your team becomes taggers too. 3. Once tagged link arms with the taggers and everyone forms a blob. 4. As more partners get tagged the blob becomes larger. 5. Partners can rest in safety zone for a minute if they need to.

6. Play until all most of the kids are caught and let the winning pair be the taggers on the next round


Swan Dive


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Lines (use 3-5 movements)


Running a 100M obstacle course with hula hoops, hurdles, and jump ropes spread throughout. Everyone starts in one long line (if more than 30 kids make 2 long lines and 2 100M courses). After first kid goes, wait 5 seconds before allowing next kid to go. As the kids finish going through the obstacle course they jog back to where they had started, continue 4 times through.


Skill of the Week: Running! Why? It keeps your heart healthy and it works on cardiovascular endurance BOKS Sprints: Review how the kids should feel when sprinting

Game (5 minutes)

Fox and Rabbit



Materials Needed Hoola hoops

Jump Ropes

Hurdles







Running a 100M obstacle course with hula hoops, hurdles, and jump ropes spread throughout. Everyone starts in one long line (if more than 30 kids make 2 long lines and 2 100M courses). After first kid goes, wait 5 seconds before allowing next kid to go. As the kids finish going through the obstacle course they jog back to where they had started, continue 4 times through.

Skill of the Week:

BOKS Sprints: Review how the kids should feel when sprinting

Game: Fox and Rabbit

Format: Divide class into teams, 20 kids each or set up different games. Materials: None, this should be played in a gym or on the field Set Up: Assign 5 foxes, the rest of the group is rabbits Object: Foxes try to catch the rabbits.




Full Body Stretch


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)



Start Metrics! Follow the BOKS Metrics Protocol Put the kids in Metric Groups and explain the plan Skill of the Week: Metrics! Why? Helps with sports and to stay in shape Set up an obstacle course for the kids that are not completing Metrics. If you have access to the playground near you and it is near your 400M, set up an obstacle course on

the playground for kids who are finished with their 400M. Make a maze or just set up challenges for the kids using the monkey bars, slides, swings, any playground equipment out there.

Game (5 minutes)

Everybody Tag










Put the kids in Metric Groups and explain the plan Set up an obstacle course for the kids that are not completing Metrics. If you have access to the playground near you and it is near your 400M, set up an obstacle

course on the playground for kids who are finished with their 400M. Make a maze or just set up challenges for the kids using the monkey bars, slides, swings, any playground equipment out there.

Game: Everybody Tag

Format: 2 teams – split up the class using color groups Materials: Cones Set Up: If outside, set up 2 end zones. If inside, use each end of the gym. Object: Don’t get tagged!

Details: 1. Put each team in opposite end zones. 2. Choose one team to be taggers that tries to tag every member of the other team. Give the taggers

pinnies to wear. 3. Time them to see how long it took to tag everybody. Timing ends when the last person is tagged. 4. Now the other team is the taggers. Time them to see how long it takes to tag everybody. 5. The “winner” is the team that tagged everybody in the shortest amount of time.


Supine Twist


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)



Continue Metrics! Follow the metrics protocol Put the kids in Metric Groups and explain the plan Skill of the Week: Metrics! Why? Helps with sports and to stay in shape Set Up Game Stations for kids that are not completing Metrics (refer to list of Game Stations)

Game (5 minutes)

Crab Walk Soccer


Head rolls and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast.


Balls







Continue Metrics! Follow the metrics protocol Put the kids in Metric Groups and explain the plan Set Up Game Stations for kids that are not completing Metrics (refer to list of Game Stations)

Game: Crab Walk Soccer

Format: Divide class in half to make 2 teams Materials: All the balls, cones Set Up: Kids line up with teams on opposite sides of the gym, divide balls equally between teams,


s ide.

Details: 4. All kids assume crab walk position.

5. Kids need to kick the balls across the gym and into the goal.

6. When all balls are out of play, see which team has the most goals.


Head Rolls


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)



Skill of the Week: Metrics! Why? Helps with sports and to stay in shape Finish Metrics! Follow the metrics protocol Put the kids in Metric Groups and explain the plan

Game (5 minutes)

What Time is it Mr. Fox?










Finish Metrics! Follow the metrics protocol Put the kids in Metric Groups and explain the plan

Game: What Time is it Mr. Fox?

Format: Individual activity Materials: None Set Up: Kids spread out across one side of the gym or field; there is a safety zone at opposite side


Details: 1. There are 2 foxes and the rest of the kids line up on the side of the gym. 2. The group would say "Mr. Fox, Mr. Fox what time is it?" 3. The foxes would pick a number 1-10, and the kids would take that many lunge steps or other movements towards them. Encourage good form. 4. When the kids start getting close to the foxes, the fox would eventually say "Midnight!" and all kids would try to run to the opposite wall without being tagged by the Foxes.

Whoever was tagged becomes a Fox (tagger) for the rest of the game.


Shake out Body

Deep Breaths





Strength



Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Lines (add a few new movements this week)


800M Run with Obstacles: Add jump ropes, hula hoops, hurdles, and cones all around the normal 400M run

Kids go around their 400M run twice while running through the obstacle course


Skill of the week: Sit-Ups! Why? Sit and stand up straight Introduce sit ups and demonstrate the proper form, discuss 3 key points of performance Have kids partner up and practice 10 sit-ups. They can link ankles or hold down feet Activity: Take Five for Fitness (play 2 times if there is time) Have kids stand in an open area. Pick 5 exercises and have kids perform each exercise for 1 minute:

Sit-ups Jumping jacks Running in place Free dance Plank hold

Game (5 minutes)

Break the Snake

















Warm Up: Locomotor Lines (add a few new movements this week)



800M Run with Obstacles: Add jump ropes, hula hoops, hurdles, and cones all around the normal 400M run

Kids go around their 400M run twice while running through the obstacle course

Skill of the Week:

Introduce sit ups and demonstrate the proper form, discuss 3 key points of performance Have kids partner up and practice 10 sit-ups. They can link ankles or hold down feet Activity: Take Five for Fitness (play 2 times if there is time) Have kids stand in an open area. Pick 5 exercises and have kids perform each exercise for 1 minute:

Sit-ups Jumping jacks Running in place Free dance Plank hold

Game: Break the Snake

Format: Two or three snakes inside gym Materials: None Set Up: Use boundaries to create an appropriate size play area as needed. Object: Get Moving!


Details: 1. Put the kids in groups of 7-8 with a trainer in each group.

2. Have the kids all connect hands and stand side-by-side.

3. The line leader will start moving and the others try to follow, while continuing to hold hands.

4. Line leader should not sprint, but use movements such as skipping, hopping, slow jog or galloping.

5. The leader’s aim is to move so that the others cannot keep their hands together.

6. When the line (snake) is “broken,” the snake leader goes to the far end of the line.

7. The snake then reforms and the game resumes. Change the leader ever y minute no matter if the snake has broken or not.

8. The goal is to move up towards the head of the snake as the game progresses.


Tree Pose


Deep Breaths





Strength



Meeting (2 minutes)


Warm Up (5 minutes)



Beat the Clock


Skill of the week: Sit-Ups! Why? Sit and stand up straight Have a kid (BOKS Kid of the Week) demonstrate proper sit-up form Activity: Relay Lines facing teams across the gym or space provided. Hula-hoops set up in the middle.

The kid in each line goes to the hula hoop and does two sit-ups with the kid across from them. After they grab a red solo cup and go to the line across from them.

Game (5 minutes)

Uncle Sam


Cat and Cow yoga poses and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast





Materials Needed Hoola Hoop

Stopwatch

Cones












Running Related Activities: Beat the Clock

Format: Running Materials: Stop watch, 4 cones Set Up: Set up 4 cones, marking off a running area Object: To run the entire time without needing to sit out a round.

Details: 1. Have all of the kids spread out around the running area inside or outside 2. They should run on the perimeter of the field to avoid collisions. 3. Trainer says “Go” and the kids start running for 30 seconds. The trainer says “Stop” and the kids

will have 30 seconds to rest and recover 4. Next, the trainer says “Go” and the kids start running for 40 seconds. The trainer says “Stop” and

the kids will have 20 seconds to rest and recover. Then, the trainer says “Go” and the kids start running for 50 seconds. The trainer says “Stop” and the kids will have 10 seconds to rest and recover.

5. Then, the trainer says “Go” and the kids run for an entire minute. The trainer says “Stop” and the kids will have a minute to rest and recover.

6. Repeat as desired, if time allows.

Skill of the Week:

Have a kid (BOKS Kid of the Week) demonstrate proper sit-up form Activity: Relay Lines facing teams across the gym or space provided. Hula-hoops set up in the middle.

The kid in each line goes to the hula hoop and does two sit-ups with the kid across from them. After they grab a red solo cup and go to the line across from them.


Game: Uncle Sam


Materials: None

Set Up: Kids spread out across one side of the gym or field; there is a safety zone at opposite side of the field.

Object: Last kid remaining is the winner!

Details: 1. The BOKS Kid of the Week or the Trainers are Uncle Sam. 2. The group would say "Uncle Sam, Uncle Sam, May I cross your dam?" 3. The taggers say, "Yes you may, yes you may, if you're wearing the color I say." 4. Then they pick a color, and any kid wearing that color CANNOT be tagged, they just have to get to the other side doing the movement you are working on that week (hops, lunges, broad jumps, etc.). 5. The other kids who are not wearing that color have to run to the other wall and try not to get tagged. 6. If they get tagged they join the taggers until all the kids are tagged.


Cat/Cow Pose


Deep Breaths





Strength



Meeting (2 minutes)


Warm Up (5 minutes)



Long Run of 600 - 800 meters or more. This will boost endurance and help with their metrics!



Skill of the week: Sit-Ups! Why? Sit and stand up straight Ask for a volunteer to demonstrate a "perfect" sit-up Remind the kids of the key points of performance Activity: Tabata sit-ups

Game (5 minutes)

Down, Down, Down







Materials Needed Small balls (1 per

group of kids)













Long Run of 600 - 800 meters or more. This will boost endurance and help with their metrics!


Skill of the Week:

Ask for a volunteer to demonstrate a "perfect" sit-up Remind the kids of the key points of performance Activity: Tabata sit-ups

Sit-Up Tabata Set Up: Kids to spread out on tumbling mat, if available

Details: 1. Lead trainer will cue kids to rest and resume. 2. Cue kids to assume their position and countdown to start movement. 3. Do as many sit-ups as possible in 20 seconds, then rest for 10 seconds. 4. Repeat for a total between 4 and 8 times.

Game: Down, Down, Down

Format: Break kids up into partners or small groups Materials: 1 small ball per pair or group of kids Set Up: Set pairs of kids or small groups evenly throughout the play area.


Object: Hand eye coordination, catching and tossing, team work.

Details: 1. Have players find a partner or small team of 3, scatter, and stand across from one another or in a small circle. 2. On the signal “GO” or when the music starts, kids begin tossing the ball back and forth until someone drops it. 3. When the ball is dropped, the kid who threw the ball says “Down on one knee,” and the kid who dropped it has to continue playing from one knee. 4. If the same kid drops the ball again, the kid who threw the ball says “Down on two knees,” then “Down on one elbow,” and then “Down on two elbows,” and finally “Down on your chin”. 5. The kid has to stay in the position he or she is in to catch and throw the ball, and the throw must be catchable. Encourage the kids to throw gently. 6. Play until all teams are out.




Swan Dive


Deep Breaths




Push-ups Week 5, Day 1 Lesson Plan

Strength



Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor - Locomotion Style with everyone going in the same direction (clockwise)


Shuffle and Run: Start each color group in a different corner of the room. Have all kids run the long side of your space and side shuffle the short


Skill of the Week: Push-Ups! Why? So we can push heavy things Introduce the proper push-up form, demonstrate and list 3 key points of performance Have all of the kids practice the proper way to perform a push-up. Show ways to modify: (1) knee


Game (5 minutes)

Delivery Truck








Hoola Hoops

Bean Bags

Dice or other small objects









Warm Up: Locomotor Locomotion Style (clockwise/counter-clockwise rotation)

All kids are moving on the outside perimeter of your space. The trainer is in the middle calling out the movements while all kids are manipulating the movements being told. After a few rounds of locomotor movements being called out yell “STOP” and have the kids stretch reaching to the sky and to their toes so they can catch their breath. Change as necessary.

Running Related Activities: Shuffle and Run

Start each color group in a different corner of the room. Have all kids run the long side of your space and side shuffle the short

Skill of the Week:

Introduce the proper push-up form, demonstrate and list 3 key points of performance Have all of the kids practice the proper way to perform a push-up. Show ways to modify: (1) knee


Game: Delivery Truck

Format: Divide kids by color groups Materials: Cones, Hula Hoops, Bean bags, Dice or other small objects (at least 5 per group) Set Up: Place cones at starting line and the finish line in gym or on field. Place about 7 objects next

to each ending cone for that group to use. Object: Move all the bean bags, dice or other small objects from one side of the gym to the other.

Details: 1. Kids line up behind cones with their color group. Keep groups under 7 kids if possible.

2. One person gets inside the hula hoop and runs to the opposite side of the gym, picks up 1 item and brings it back to their group.

3. The next person in line, now holds onto the outside of the hula hoop and runs with the first person down to the other side of the gym and picks up 1 more object to bring back to their starting line.

4. The next person holds on to the outside of the hula hoop now (so there are 3 people) and they all run down pick up 1 more item and bring it back to their team.

5. Continue until everyone in the line (all 7 people) are running down to pick up the last item together.


6. If time allows, you can continue and return all of the items to their original spot and let one person off each time instead of picking one person up.


Deep Breaths







Strength



Meeting (2 minutes)


Warm Up (5 minutes)



GO, BACK, HIT IT


Skill of the Week: Push-Ups! Why? So we can push heavy things Review push-ups. Have the BOKS Kid of the Week or another kid demonstrate all forms. Relay Race "Push It": Kid does 3 push-ups at start, sprints to end cone does 3 more push-ups

and sprints back to the starting position

Game (5 minutes)

Exercise Newcombe








1-3 Balls











Running Related Activities: GO, BACK, HIT IT


Details: 1. The first kids in each line go first. 2. The trainer yells “GO!” The kids run as fast as they can towards the end of the gym. 3. The trainer can either yell “BACK!” or “HIT IT!” 4. If they yell “BACK”, the kids start running backwards as fast as they can. 5. If they yell “HIT IT!” the kids drop to the floor (like a burpee), jump back up and start running again as

fast as they can towards the end of the gym. 6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach the

end of the gym. 7. Cycle through the lines, making sure all kids have a few turns to GO. 8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and

predict what the trainer will say next. 9. Suggestion: You can modify the “Hit It” with a squat, jump or any other movement for the kids.

Skill of the Week:

Review push-ups. Have the BOKS Kid of the Week or another kid demonstrate all forms. Relay Race "Push It": Kid does 3 push-ups at start, sprints to end cone does 3 more push-ups

and sprints back to the starting position


Game: Exercise Newcombe

Format: Moving and tossing Materials: 1-3 Balls Set Up: Divide the kids into two teams of 10 -15 kids. Have them stand on either side of the

monkey bar structure, volleyball net (if one is available), or divide the space with cones if that is all you have; to make a “net”.

Object: Catch the ball and practice skills

Details: 1. Set up some type of divider in the center of your space to make a “court” and have 10-15 kids stand on

either side of the divider. 2. A kid from one team throws the ball to the other team. 3. Anyone on that team can catch the ball, but the ball has to be caught before it touches the ground. (You

might also start off by saying that kids can catch the ball on one bounce) 4. The person who catches the ball quickly throws it back to the other side. The action is repeated, 5. Kids on each team take turns throwing the ball until someone misses or the ball goes out of bounds. (In

either of these situations, the toss then goes to the other team.) 6. Let the team with the BOKS kid of the week start the game. 7. Points are earned when the opposing team drops or misses the ball. To deemphasize winning and

losing, try playing very short games (5 points), keeping skill balance in mind as you form groups and encouraging kids to help one another out during play.

8. Every time the ball is dropped all of the kids need to perform 10 jumping jacks or skill of choice. Suggestion: To make it more challenging have the kids play balancing on 1 leg. Suggestion: This game is very similar to volleyball, so it might be better for grades 3-5 and have the K-2 grades play a different game.


Full Body Stretch


Deep Breaths





Strength



Meeting (2 minutes)


Warm Up (5 minutes)



Running Wild Relay


Skill of the Week: Push-Ups! Why? So we can push heavy things Review push-ups, list 3 key points of performance. Have the BOKS Kid of the Week demonstrate

all forms! Sit-up / push-up ladder: Give the class 10 minutes and challenge them to get as many rounds as

possible!

Game (5 minutes)

Oscars Trash Can








Soft objects











Running Related Activities: Running Wild Relay


Materials: Cones



Details: 1. Kid start out by running to end cone, then skipping all the way back to start. 2. Next kid begins to run. 3. Continue until all kids have gone through at least once.

Skill of the Week:

Review push-ups, list 3 key points of performance. Have the BOKS Kid of the Week demonstrate all forms!

Sit-up / push-up ladder: Give the class 10 minutes and challenge them to get as many rounds as possible!

Game: Oscars Trash Can

Format: Tossing and team work activity Materials: Mats or cones, as many small soft objects as you have “trash” Set Up: Make a circle with mats standing up on their sides or use cones to create a circle “trash

can”. Place all of the “trash” around the center circle. Object: Tossing accuracy, team work and running.

Details: 1. Assign 5-7 kids to get inside of the circle and become “Oscars” 2. All other kids are on the outside of the trash-can trying to throw the trash inside of it.


3. The Oscars are trying to throw the trash out of the trash-can at the same time. 4. Time the game for 90 seconds and then give 5-7 new kids a turn being Oscars.


Deep Breaths -- Take a deep breath in and slowly blow it out to the count of 10. Repeat this a few times. You can do this at the end of the game and as the kids line up to transition from class.

Supine Twist – Back








Meeting (2 minutes)


Warm Up (5 minutes)



Running Related Activities, Skill of the Week and Game are all mixed together in Four Stations this week!


Skill of the week: Squats! Why? So we can pick up our backpacks Demonstrate proper form, listing key points of performance

Game (25 minutes)

Station One: Squat- throwing a ball back and forth to a partner while squatting Station Two: Toilet Tag Station Three: Squat Relay - Have kids line up in 3-4 lines facing the other kids in their line. Running at the same time and meeting inside the hula hoop (set up in between the 2 relay lines). Both kids high five while in a squat (two times) and pick up a red solo cup. Kids then run to opposite lines with their cup and continue going until it is time to build a cup tower. (Similar to Tower Relay game!) Station Four: Triangle Tag






Keep your back arched

like a superhero

Materials Needed Pinnies





Keep heels super-glued to the ground Squat deep to get your pockets below your knees


Warm Up: Locomotor Movements – Full Class Format



Running Related Activities, Skill of the Week and Game are all mixed together in Four Stations this week!

Skill of the Week:

Demonstrate proper form, listing key points of performance

Game:

Station One: Squat- throwing a ball back and forth to a partner while squatting Station Two: Toilet Tag Format: Divide kids by color groups Materials: Pinnies for taggers Set Up: Kids spread out across gym Object: Don’t get tagged, flush team mates.

Details:

1. Choose a few kids to be the “taggers” and have them wear a pinnie. 2. Kids run around the gym trying not to be tagged. 3. When tagged, squat down like on the toilet with 1 arm up.

4. When a kid on same team “flushes” (pushes the arm down), the kid is back in the game. 5. Alternate taggers every 2 minutes. 6. Keep playing until time runs out, maximum 5 - 10 minutes. 7. Have kids make a flushing sound when their arm is pushed if desired

Station Three: Squat Relay - Have kids line up in 3-4 lines facing the other kids in their line. Running at the same time and meeting inside the hula hoop (set up in between the 2 relay lines). Both kids high five while in a squat (two times) and pick up a red solo cup. Kids then run to opposite lines with their cup and continue going until it is time to build a cup tower. (Similar to Tower Relay game!) Station Four: Triangle Tag Format: Running


Materials: None Set Up: Put all kids in groups of 4 Object: To work as a team and protect one teammate from the chaser

Details: 1. Kids form groups of 3 and hold hands. 2. The 4

th person in the group will be on the outside of the circle as the chaser.

3. Designate one person in the circle as the person the chaser will try to tag. 4. On the trainers cue the chaser will try and tag the designated person in the group. 5. The group holding hands will work together to try and protect the designated person. 6. Once the chaser tags the designated person, then switch roles among the group of 4.


Shake out Body

Deep Breaths

Take a deep breath in and slowly blow it out to the count of 10. Repeat this a few times. You can do this at the end of the game and as the kids line up to transition from class. Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast







Meeting (2 minutes)


Warm Up (5 minutes)



200 meter runs (repeat at least 4 times, with 1 minute break in between) Add in a few pieces of equipment to make more of a challenge!


Skill of the Week: Squats! Why? So we can pick up our backpacks Review proper form, listing 3 key points of performance Squat/Sprint Relay: Kids perform 3 squats at starting cone, then sprint to the end cone to perform

3 more squats, then sprint back to the beginning to tag a team member

Game (5 minutes)

Triangle Tag







like a superhero











200 meter runs (repeat at least 4 times, with 1 minute break in between) Add in a few pieces of equipment to make more of a challenge!

Skill of the Week:

Review proper form, listing 3 key points of performance Squat/Sprint Relay: Kids perform 3 squats at starting cone, then sprint to the end cone to perform

3 more squats, then sprint back to the beginning to tag a team member

Game: Triangle Tag

Format: Running Materials: None Set Up: Put all kids in groups of 4 Object: To work as a team and protect one teammate from the chaser





Swan Dive



Deep Breaths





A ball





Meeting (2 minutes)


Warm Up (5 minutes)



GO, BACK, SQUAT (variation of Go, Back, Hit-it, replace Hit-It with a squat)


Skill of the Week: Squats! Why? So we can pick up our backpacks Review proper form, list 3 key points of performance Tabata Squats: Have the kids perform 20 seconds of squats and then rest for 10 seconds Do this for 4 rounds and then give the kids a water break. Repeat if time allows

Game (5 minutes)

Kangaroo Hop







like a superhero









Running Related Activities: GO, BACK, SQUAT (variation of Go, Back, Hit-it, replace Hit-It with a

squat)


Details: 1. The first kids in each line go first. 2. The trainer yells “GO!” The kids run as fast as they can towards the end of the gym. 3. The trainer can either yell “BACK!” or “HIT IT!” 4. If they yell “BACK”, the kids start running backwards as fast as they can. 5. If they yell “HIT IT!” the kids drop to the floor (like a burpee), jump back up and start running again as fast as they can towards the end of the gym. 6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach the end of the gym. 7. Cycle through the lines, making sure all kids have a few turns to GO. 8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and predict what the trainer will say next. 9. Suggestion: You can modify the “Hit It” with a squat, jump or any other movement for the kids.

Skill of the Week:

Skill of the Week: Squats! Why? So we can pick up our backpacks Review proper form, list 3 key points of performance Tabata Squats: Have the kids perform 20 seconds of squats and then rest for 10 seconds Do this for 4 rounds and then give the kids a water break. Repeat if time allows


Game: Kangaroo Hop










Tree Pose


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Lines (add in a few new movements)


BOKS Sprints and 400 Meter Jog Split kids into 2 groups. Have half of the kids perform BOKS Sprints and the other half jog around

the gym or field. Then swap groups.


Skill of the week: Burpees! Why? To get our bodies strong Demonstrate proper form, listing the key points of performance and have kids practice each component

of the burpee before putting it together. Try counting out the positions, from standing (1) hand touch ground, (2) push legs out into plank, (3) chest touches ground (4) bring feet up outside hands, (5) stand up, jump up and clap

Burpee Wave Activity

Game (5 minutes)

Good Witch, Bad Witch, Sandwich



Materials Needed 4 cones













Warm Up :Locomotor Lines (add in a few new movements)



BOKS Sprints and 400 Meter Jog Split kids into 2 groups. Have half of the kids perform BOKS Sprints and the other half jog around

the gym or field. Then swap groups.

Skill of the Week:

Demonstrate proper form, listing the key points of performance and have kids practice each component of the burpee before putting it together. Try counting out the positions, from standing (1) hand touch ground, (2) push legs out into plank, (3) chest touches ground (4) bring feet up outside hands, (5) stand up, jump up and clap

Burpee Wave Activity

Format: Group Activity Materials: None Set Up: Get the kids to make 2 circles Object: Body strength

Details: 1. One kid starts with the burpee. 2. Once that kid who starts is on their way up (the 5

th part of burpee) the kid to their right goes down

into a burpee. 3. Try to see which circle can complete the burpee wave fastest or most accurately.

Game: Good Witch, Bad Witch, Sandwich

Format: This can be whole group or you can divide into smaller groups as needed. Materials: 2 cones at starting line and 2 cones at finish line Set Up: Place cones at starting line and the end of the gym. Object: Don’t get tagged!


Details: 1. Kids all line up on the starting line. The 2 taggers stand in the middle and shout either “good witch”, “bad witch” or “sandwich”. 2. If the taggers say “good witch”, the players take one step forward. 3. If the taggers say “bad witch”, the players take one step backward. 4. If the taggers say “silly witch”, the players take one step to the side. 5. If the taggers say “sandwich”, the players run from one side to the other. If they get tagged, they now help the taggers, but cannot be the one to call out good/bad witch.


Head Rolls


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)



Freeze Run


Skill of the Week: Burpees! Why? To get our bodies strong Review burpees, list the key points of performance and ask a kid to demonstrate a "perfect burpee" Partner Relays: Start with half of the team at the starting line and the other half at the finish line. One


Game (5 minutes)

Fishy, Fishy, Cross my Ocean
















Warm Up: Locomotor Lines (add in a few new movements)




Details: 1. Turn on the music and kids start jogging. 2. If a kid keeps moving when music is turned off, he/she is out and becomes a judge to spot others 3. Keep playing until most of the kids are out or time runs out.

Skill of the Week:

Review burpees, list the key points of performance and ask a kid to demonstrate a "perfect burpee" Partner Relays: Start with half of the team at the starting line and the other half at the finish line. One


Game: Fishy, Fishy, Cross my Ocean








Supine Twist


Deep Breaths








Meeting (2 minutes)


Warm Up (5 minutes)




run with the kids!


Skill of the Week: Burpees! Why? To get our bodies strong Review burpees, list key points of performance and have kids practice Bodyweight Bonanza #2 and Bodyweight Bonanza #3

Game (5 minutes)

BOKS Circle Relay


Cat and Cow Poses and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast






2-4 Balls









Warm Up: Locomotor Lines (add in a few new movements)




run with the kids!

Skill of the Week:

Review burpees, list key points of performance and have kids practice Bodyweight Bonanza #2 and Bodyweight Bonanza #3

Bodyweight Bonanza – #2 (squats and burpees) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid starts out by doing 3 squats, and then runs to end of gym and does 3 burpees, and then sprints back to start. Next kid begins.



Game: BOKS Circle Relay

Format: Running Relay Materials: 2-4 play yard balls Set Up: Divide the class into groups of 10-15 Object: Work as a team and get the ball around the circle before the other team.


Details: Have each group of 10-15 form a big circle Pick a kid in each circle to be the starter and hand him/her a ball. When the whistle blows he/she runs around the circle holding the ball until he/she gets back to their

original spot and quickly passes the ball to the person next to him/her. The next person repeats until each kid has done this and the ball ends up back at the starter. Make it a competition among all of the circles and play it a few times. The kids can cheer on their team

and have fun.


Cat/Cow Pose


Deep Breaths




Materials Needed 15-20 Bean Bags/Small

objects

15+ Cones


Agility, Power



Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Movements – Locomotion Style with everyone moving at the same time in the same direction (counterclockwise)


Cross-Gym Sprints (add in the new jumps to get across)


Skill of the Week: Jumping! Squat jumps, tuck jumps and broad jumps Why? So we can get over and around objects. Demonstrate proper form, list key points of performance. Have kids practice all 3 types of jumps! Challenge the kids to jump really high Relays: Easy Just Jumping #1 and Easy Just Jumping #3

Game (5 minutes)

BOKS Discovery




See next page











Jump up high

Bring knees high




Use your arms

Bend your knees

Hold your landing




Cross-Gym Sprints (add in the new jumps to get across)

Skill of the Week:

Demonstrate proper form, list key points of performance. Have kids practice all 3 types of jumps! Challenge the kids to jump really high Relays: Easy Just Jumping #1 and Easy Just Jumping #3


Game: BOKS Discovery

Format: Running Materials: 15-20 bean bags or other small items, 15+ cones Set Up: Indoor or outdoor space is ok. Spread Cones out around play space and hide bean bags

or other small objects under cones. Object: Get Moving!

Details: 1. Create teams of 5-7 kids. 2. Put the teams around the room and give them a “home location” 3. Hide bean bags or other objects under random cones that are spread out in the center of the

play space. 4. Blow the whistle to begin and set the timer for 2 minutes. 5. One at a time a kid from each team runes to a cone to see if something is under it. 6. Kids are sprinting so they can get back to their team fast and send the next person off to get an object. 7. The team with the most objects at the end wins.


Deep Breaths







Agility, Power



Meeting (2 minutes)


Warm Up (5 minutes)



GO, BACK, Squat Jump (variation of Go, Back, Hit-It)


Skill of the Week: Jumping! Squat jumps, tuck jumps and broad jumps. Why? So we can get over and around objects.

Review different jumps. Have kids practice all 3 types of jumps. JUMPATHON Stations:

Rest

Squat Jumps – for softest landing

Tuck Jumps – for height

Broad Jumps – for distance Have the kids count as a group how many jumps they do at each station. Have the kids try and

reach 100 between all stations. If they reach it, pick the kids’ favorite end of class game!

Game (5 minutes)

Rock, Paper, Scissor Tag




Materials Needed 6 plastic grocery bags

4 cones











Jump up high

Bring knees high




Use your arms

Bend your knees

Hold your landing



Running Related Activities: GO, BACK, Squat Jump (Variation of Go, Back, Hit-It)




4. If they yell “BACK”, the kids start running backwards as fast as they can. 5. If they yell “HIT IT!” the kids drop to the floor (like a burpee), jump back up and start running again as fast as they can towards the end of the gym. 6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach the end of the gym. 7. Cycle through the lines, making sure all kids have a few turns to GO. 8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and predict what the trainer will say next. 9. Suggestion: You can modify the “Hit It” with a squat, jump or any other movement for the kids.

Skill of the Week:

Review different jumps. Have kids practice all 3 types of jumps. JUMPATHON Stations:

Rest

Squat Jumps – for softest landing

Tuck Jumps – for height

Broad Jumps – for distance Have the kids count as a group how many jumps they do at each station. Have the kids try and

reach 100 between all stations. If they reach it, pick the kids’ favorite end of class game!

Game: Rock, Paper, Scissor Tag

Format: Running Set Up: Section off the play space in the gym or on the field with the 4 cones. Pick 6 kids to be

taggers and give them each a plastic bag to stick into the side of their pants/shorts. Materials: 6 plastic grocery bags, 4 cones Object: Get moving and try not to get tagged.

Details: 1. Teach all of the kids the following movements: 2. Jump up and down then stand spread eagle for PAPER 3. cross legs and arms for SCISSORS

4. squat down for ROCK 5. Trainer designates 6 taggers and gives them each a plastic grocery bag. 6. Trainer says “GO” and the taggers start chasing the kids. 7. If tagged you and the tagger play rock, paper, scissors 8. The winner continues to run around and the non-winner takes the plastic grocery bag, puts it into

the side of their pants/shorts and becomes a tagger. 9. Play for 3 minutes and see if anyone wants to be a tagger that has not been one yet. Switch

up taggers and play again.


Swan Dive


Deep Breaths





Agility, Power



Meeting (2 minutes)


Warm Up (5 minutes)



BOKS Chase


Skill of the Week: Jumping! Squat jumps, tuck jumps and broad jumps. Why? So we can get over and around objects



Game (5 minutes)

BOKS Baseball





Relay batons











Jump up high

Bring knees high




Use your arms

Bend your knees

Hold your landing



Running Related Activities: BOKS Chase

Format: Running Materials: 4 cones and relay batons Set up: Make a large rectangle with the cones. Split the class into 2 teams of 8-10 kids each and

put 1 team at opposing corners of the rectangle. Object: Run around the rectangle without getting tagged and pass the baton off to the next

person in line on your team.


Details: 1. When the whistle blows, the first kid on each team starts running around the rectangle clockwise

with a baton in hand. 2. The runners are chasing and attempting to tag each other. 3. If the kid goes completely around the rectangle and does not get tagged, then they hand off the

baton to the next kid in line who then starts to run. 4. The sequence continues until one kid is able to catch up to a kid on the other team and tag them. 5. When this happens the games stops and then you begin it again with the next runner in line from

each team. 6. After a kid hand off the baton to the next person in line it is important that they go quickly to the

end of their line to wait for their next turn. 7. Suggestion: Play this during Metrics week or at the same time as another activity. You don’t want

to have kids standing around in line, so you need to split up the class and have some kids play different activities or have a couple games of BOKS Chase going on.

Skill of the Week:



Game: BOKS Baseball

Format: Individual activity Materials: None

Set Up: 4 bases around the gym or on field, divide the kids into 4 teams Object: Run around the bases with your team, doing designated movements. Stay at each base for



2nd


3rd

base – push-ups



Full Body Stretch


Deep Breaths





Accuracy



Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Lines - add new movements


Leader of the Pack


Skill of the week: Walking Lunges! Why? So we can improve our balance and coordination Demonstrate proper form, listing key points of performance. Have kids practice proper form! Team Challenge Relay: Break kids up into teams of 5; 2 kids on the team hold a plank at the starting line (side A) 2 kids practice jumping jacks at the finish line (side B) The 5th teammate does walking lunges from side A to side B, then changes place with 1 of the kids

performing on side B Keep going until everyone has had a turn doing all 3 movements

Game (5 minutes)

BOKS Ball Catch


Find your own yoga pose and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast


Take big steps


ground



Balls






Take big steps





Running Related Activities: Leader of the Pack

Format: Divide kids by color groups Materials: 1 cone Set Up: Place cone at starting line in gym or on field. Object: Follow the leader Details:

1. Kids form a straight line in their color group 2. Line leader starts jogging at a slow pace so all team members can jog behind, staying about 1 –

2 feet from one another.

3. Last kid in line sprints around the team and replaces the leader. 4. The new leader slows down to set the pace for the team. 5. When ready, the new leader yells to the last kid in line, “GO!” and the kid sprints to the front to

become the new leader. 6. Kids keep jogging until everyone has had a chance to be the leader. 7. Suggestion: Have each color group create their own line. If you want to really challenge the kids then

add 2 or 3 color groups together to make the line longer.

Skill of the Week:

Demonstrate proper form, listing key points of performance. Have kids practice proper form! Team Challenge Relay: Break kids up into teams of 5; 2 kids on the team hold a plank at the starting line (side A) 2 kids practice jumping jacks at the finish line (side B) The 5th teammate does walking lunges from side A to side B, then changes place with 1 of the kids

performing on side B Keep going until everyone has had a turn doing all 3 movements

Game: BOKS Ball Catch

Format: Divide kids by color groups Materials: 2 cones per team, balls


Set Up: Place cones at starting line and the end of the gym. Object: Race to finish!

Details: 1. Kids form a straight line, a foot or two apart from each other.

2. First kid in line throws ball to next kid in line. After throwing, the first kid runs to the end of the line.

3. Continue down the gym and back, throwing and catching.

4. If the ball is dropped, the whole team needs to go back to the beginning and start again.

5. First team to go down and back wins. If this goes really fast, you can have the kids go through the cycle twice.

6. Suggestion: Time the group and have them try and set a record.


Find your own yoga pose and deep breaths




Accuracy



Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Lines - add more movements


Shuffle and Run - Start each color group in different corners of the gym. Have all kids run the long side of the gym and side shuffle the short. Try to start kids at the same time to control backups!


Skill of the Week: Walking Lunges! Why? So we can improve our balance and coordination! Review proper form, list key points of performance Lunge Relay: Having lines facing each other have one kid (kid A) placing cups down on alternate

sides while lunging. When all 6 cups have been placed down run the other side and high five teammate (Kid B). Kid B then goes and picks up the cups that are on alternate side while lunging. Lines are constantly moving either putting down the cups or picking up the cups

Game (5 minutes)

Hula Hoop Tag




Take big steps


ground


Materials Needed 3-5 Hula Hoops

Cups






Take big steps






Shuffle and Run - Start each color group in different corners of the gym. Have all kids run the long side of the gym and side shuffle the short. Try to start kids at the same time to control backups!

Skill of the Week:

Skill of the Week: Walking Lunges! Why? So we can improve our balance and coordination! Review proper form, list key points of performance Lunge Relay: Having lines facing each other have one kid (kid A) placing cups down on alternate sides while lunging. When all 6 cups have been placed down run the other side and high five teammate (Kid B). Kid B then goes and picks up the cups that are on alternate side while lunging. Lines are constantly moving either putting down the cups or picking up the cups

Game: Hula Hoop Tag

Format: Running/Tag game Materials: 3-5 hula hoops Set Up: Spread out hula hoops and kids on gym or on field Object: Stay away from the hula hoops

Details: 1. Assign taggers for each hoop. Taggers kick the hula hoops on the ground trying to tag others in the

foot. 2. When a kid is tagged, he/she must go to the side of the playing area and do jumping jacks. 3. When someone jumps and lands in the middle of a moving hoop (not one that is not in play) the kids on

the sidelines get to rejoin the game. 4. Game continues as long as it is fun or until there is no one left to tag.



Full Body Stretch


Deep Breaths





Accuracy



Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Lines - add more movements


200M Obstacle Courses Set up two 200M courses. Add in cones, jump ropes, hula hoops, and hurdles. Have kids count

and see how many times they can go through the 200M courses. Then tell them how much they just ran and what it is equivalent to based off their 400M runs!


Skill of the week: Walking Lunges! Why? So we can improve our balance and coordination! Review lunges, listing key points of performance Relays: Line kids up in teams of 4-5 behind starting cones Round 1: Have kid “A” do walking lunges holding something overhead (cone, ball) to the finish

line, put object down, then sprint to starting line. Kid B does the same thing followed by the rest of the kids on the team. Have each kid leave their object at the finish line

Round 2: Have each kid sprint to the finish line, pick up 1 object and lunge back to the starting line with it over head. Repeat Relay or modify if time allows

Game (5 minutes)

Castle Ball


Supine twist and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast


Take big steps


ground



Jump Ropes

Hoola Hoops

Hurdles

Balls






Take big steps






200M Obstacle Courses Set up two 200M courses. Add in cones, jump ropes, hula hoops, and hurdles. Have kids count and

see how many times they can go through the 200M courses. Then tell them how much they just ran and what it is equivalent to based off their 400M runs!

Skill of the Week:

Review lunges, listing key points of performance Relays: Line kids up in teams of 4-5 behind starting cones Round 1: Have kid “A” do walking lunges holding something overhead (cone, ball) to the finish line, put object down, then sprint to starting line. Kid B does the same thing followed by the rest of the kids on the team. Have each kid leave their object at the finish line Round 2: Have each kid sprint to the finish line, pick up 1 object and lunge back to the starting line with it over head. Repeat Relay or modify if time allows

Game: Castle Ball

Format: Running and rolling balls Materials: Hula Hoops or cones and balls Set Up: Put the kids in teams of 6 - 8 and give each team 3 hula hoops and/or 3 cones, cups etc. Object: Protect your castle and knock down others

Details: 1. Each team uses 3 hula hoops and/or 3 cones to make a structure (castle). Give the kids one minute to do this. 2. Balls are placed randomly around the gym or field 3. Once all castles are built each team has to nominate 1-2 people to guard the castle. The other team members run around and try to knock down other castles. 4. You can knock down a castle by rolling a ball into it.


5. Guards need to be a body’s length away from their own castle while guarding. 6. If your castle gets knocked over, then your team will do 5 burpees together and then rebuild your castle in order to continue playing. 7. Other teams cannot knock down the castle while it is being rebuilt. 8. After 2 minutes of playing, blow the whistle and tell the kids to switch up guards. This gives everyone a chance.


Supine Twist


Deep Breaths





Balance, Strength



Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Movements – Locomotion Style with everyone going in the same direction


Running related activities, Skill of the Week, and Game are joined together in 4 different stations.


Skill of the Week: Donkey Kicks and Wall Handstands. Why? So we can go upside down and hold our own body weight!



Game (15 minutes)

Four Stations: Wall Handstands – How long can you hold it once you kick up to it? Donkey Kicks - How many donkey kicks can you do in 1 minute without stopping or taking a

break? Blob Tag Tower of Fun
















Warm Up: Locomotor Movements – Locomotion Style with everyone going in same direction



Running related activities, Skill of the Week, and Game are joined together in 4 different stations.

Skill of the Week:



Game:

Four Stations: Wall Handstands – How long can you hold it once you kick up to it? Donkey Kicks - How many donkey kicks can you do in 1 minute without stopping or taking a

break? Blob Tag Tower of Fun

Format: Everyone is in open space at the end of the gym. Materials: None Set Up: Have the kids line up. Object: Upper body strength and balance.

Details: Have kids hold a wall handstand. One person from the end crawls under and then goes to the end to a wall handstand. Then the next person goes down the line crawling under and moving continuously down the line.



Deep Breaths







Balance, Strength


Arrive, check-in, and receive color designation


Meeting (2 minutes)


Warm Up (5 minutes) Locomotor Movements – Locomotion Style with everyone going in

the same direction


800M Obstacle Run – Set up cones, hurdles, hula hoops, and jump ropes along your 400M course and have the kids run through it and around the obstacles you set up. (repeat)


Skill of the Week: Donkey Kicks and Wall Handstands. Why? So we can go upside down and hold our own body weight!

Have a couple kids demonstrate proper form of each, while trainer lists key points of performance Obstacle Course – Skip to center of gym, 3 donkey kicks, bear crawl to end, side shuffle to center, 1

burpee and sprint back. Use cones to designate movement changes. Have kids start on your cue, so they are moving continuously, without waiting in line. Set up 2 courses if needed!

Game (5 minutes)

Steal the Turkey Bacon


Swan Dive Pose and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast






Hurdles

Hoola hoops

Jumpa Ropes

Bean Bags

Other small objects









Warm Up: Locomotor Movements – Locomotion Style with everyone going in the same direction



800M Obstacle Run – Set up cones, hurdles, hula hoops, and jump ropes along your 400M course and have the kids run through it and around the obstacles you set up. (repeat)

Skill of the Week:

Have a couple kids demonstrate proper form of each, while trainer lists key points of performance Obstacle Course – Skip to center of gym, 3 donkey kicks, bear crawl to end, side shuffle to center, 1

burpee and sprint back. Use cones to designate movement changes. Have kids start on your cue, so they are moving continuously, without waiting in line. Set up 2 courses if needed!

Game: Steal the Turkey Bacon

Format: Divide into 2 teams and give each kid a number or use the color groupings Materials: Cones, bean bags or other small object to steal Set Up: Line up cones to divide gym in half Object: Get Moving!

Details: 1. Have each team line up on opposite sides of the gym facing the center line 2. Give each team numbers, so they have a matching number partner on the opposite team. 3. Call a number/color AND a movement (i.e. 2 push-ups). 4. Kids race to the middle and perform the movements. 5. The 1st kid finished will grab the bean bag/object and run back to their line. 6. You can call two numbers or colors at a time too. 7. Keep track of the numbers/colors so that everyone gets a chance to play. 8. To keep the other kids moving, have the ones who are not called during a round do the movement in their places.



Swan Dive


Deep Breaths





Balance, Strength



Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Movements – Locomotion Style with everyone going in the same direction


Last Man Standing


Skill of the week: Donkey Kicks and Wall Handstands. Why? So we can go upside down and hold our own body weigh


Game (5 minutes)

Red Light- Green Light


Cat and Cow Poses and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast






Bean Bags

Other small objects









Warm Up: Locomotor Movements – Locomotion Style with everyone going in the same direction


Running Related Activities: Last Man Standing

Format: Individual Activity Materials: None Set Up: Section off a running area for all of the kids. If inside, designate 2 areas (ex: floor,

hallway) for running. Object: Improving endurance and strength

Details: 1. Have at least one trainer in each location. 2. Split up the kids and put 1/2 in each location. 3. The kids start running all at once 4. Every minute the kids need to stop and perform 2 burpees, 5. Then they start running again! 6. Challenge the kids to keep going if they can for the 10 minutes. If they are exhausted, let them get water and then join back in.

Skill of the Week:


Game: Red Light- Green Light


Materials: None



Details:

1. Have a trainer or BOKS kid of the week be the “Stop light” and lead the game. 2. The “Stop light” faces away from the group when they say Green light, but turns and faces the

group when they say Red light. 3. The “Stop light” cues the participants to start moving by saying “Green light". The participants

should walk fast or jog, but not run. The participants will stop moving when they hear Red light and the “Stop light” turns around to make sure everyone is standing still and not still moving.

4. If a kid is caught moving after you have said Red light, he/she is sent back to the starting line. 5. Play until someone reaches the “Stop light” and tags him or her. They become the new “Stop light”. 6. All of the kids go back to the starting line and play again. 7. Suggestion: You can change the game up by having the kids do a different movement on the

Green light cue, like skipping, galloping etc.


Cat/Cow Pose


Deep Breaths




Final Metrics Week 11, Day 1 Lesson Plan




Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Movements – Full Class Format (choose some kids to be leaders!)


Start Metrics! Skill of the Week: Metrics! Why? Helps with sports and to stay in shape! Put the kids in Metric Groups and follow the metric protocol Explain plan for the day – who is doing what when Set up obstacle courses and/or relay races for the groups while they wait to run metrics

Game (5 minutes)

Squat Tag







Warm Up: Locomotor Movements – Full Class Format (choose some kids to be leaders!)



Put the kids in Metric Groups and follow the metric protocol Explain plan for the day – who is doing what when Set up obstacle courses and/or relay races for the groups while they wait to run metrics

Game: Squat Tag







6. Suggestion: Limit the number of squats the kids can do to make the game more challenging.


Shake out Body

Deep Breaths








Meeting (2 minutes)

Review appropriate BOKS behavior and safety. Remind kids about the BOKS Kid of the Week. Briefly state what the Skill of the Week is. Review Class Agenda BOKS Rocks! Cheer!

Warm Up (5 minutes)



Continue Metrics! Put the kids in Metric Groups and follow the metric protocol Explain plan for the day – who is doing what when Walk, Jog, Run and Last Man Standing for kids that have completed Metrics

Game (5 minutes)

Flag Tag and Tail Tag



Materials Needed Tail or flags (cut up

sheet or plastic grocery bags)




Warm Up: Locomotor Movements – Full Class Format (Choose some kids to be leaders!)

Everyone spreads out in their own personal space (arms’ length distance between themselves and others).

Trainer calls out the locomotor movement while all kids perform it.


Put the kids in Metric Groups and follow the metric protocol Explain plan for the day – who is doing what when Walk, Jog, Run and Last Man Standing for kids that have completed Metrics

Game: Flag Tag and Tail Tag

Format: Individual activity Materials: Tail or flag (cut up some old sheets or use plastic grocery bags) Set Up: kids spread out across gym or field. Object: Pull out tails; try to get as many tails as possible.

Details: 1. Kids put tails into side of pants, pocket or belt. 2. Kids run around the gym trying to pull out tails, while keeping their own tail. 3. If kid’s tail is pulled, he/she can keep playing, but as soon as the kid collects another tail, he/she must put it back into side of pants and then re-enter the game. 4. Alternatively, a trainer can make extra bags available if needed. 5. Keep playing for 5 minutes. 6. When time is called, see who has collected the most bags to determine a “winner”


Deep Breaths




BOKS Bits (see page 211)






Meeting (2 minutes)


Warm Up (5 minutes)




Game (5 minutes)

Corner Soccer


Tree Pose and deep breaths BOKS Bits (nutrition discussion)

Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast


2 balls




Warm Up: Locomotor Movements – Full Class Format (choose some kids to be leaders!)



Put the kids in Metric Groups and follow the metric protocol Explain plan for the day – who is doing what when BOKS Sprints for kids that have completed metrics

Game: Corner Soccer

Format: Divide into 2 teams or 4 if you have space to run two games at a time. Materials: 8 cones minimum, 2 balls Set Up: Place 2 cones at each corner on a diagonal. Object: Score goals on all 4 corners as in regular soccer.

Details: 1. Can use 1 or 2 balls for the game.

2. No more than 1 person in each goal.

3. Variations: Add different size balls


Tree Pose:

Stand up straight. Take right foot and place it on the upper inner thigh of left foot and balance. Place hands in

a “prayer” position or lift overhead like tree branches. Hold for a few seconds and then repeat with opposite

foot.

Deep Breaths:








Meeting (2 minutes)

Review appropriate BOKS behavior and safety Remind kids about the BOKS Kid of the Week. Briefly state that you will review all skills this week. Review Class Agenda BOKS Rocks! Cheer!

Warm Up (5 minutes)

Locomotor Choice! Choose from any of the 3 warm ups done all session and have the older kids help lead!





team (have the kids pick a name for their team!) Each team starts at a different skill station. Time the kids for 2 minutes. Have all teams count how many

reps they accomplish in the 2 minutes at their station. Write down the total number. After 2 minutes all of the kids jog around the room for 1 minute and then go to the next station. Repeat until each group has gone to each station once. Give the kids a water break while the trainers

total up the total group or individual team scores!

Game (10 minutes)

BOKS Kid of the Week’s favorite game





Skill of the Week:

Warm Up: Locomotor Choice! Choose from any of the 3 warm ups done all session and have the older kids help lead!



Skill of the Week:


team (have the kids pick a name for their team!) Each team starts at a different skill station. Time the kids for 2 minutes. Have all teams count how many

reps they accomplish in the 2 minutes at their station. Write down the total number. After 2 minutes all of the kids jog around the room for 1 minute and then go to the next station. Repeat until each group has gone to each station once. Give the kids a water break while the trainers

total up the total group or individual team scores!

Game: BOKS Kid of the Week’s favorite game


Full Body Stretch


Deep Breaths






Drop 0ff / Set Up (10 minutes)


Meeting (2 minutes)


Warm Up (5 minutes)

Locomotor Choice! Choose from any of the 3 warm ups done all session and have the older kids help lead!

Running Related Activities and Game (20 minutes) Use Music!

Olympic Adventure – Ask the kids who watched the Olympics this past summer? This FUN DAY of activities can be set up to resemble the actual Olympics as much or as little as

desired. You can also make up your own “Olympic” activities, but here are some suggestions: High Jump Tennis Ball Shot Put Long Jump 100 meter Sprint Soccer Hurdle hops – set a record for doing as many hops as possible in 30 seconds Jump rope challenge – goal of 100 skips in 1 minute


Head rolls and deep breaths BOKS Bits (nutrition discussion) Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast

Materials Needed Music

Materials for Olympic event chosen to run



Skill of the Week:

Warm Up: Locomotor Choice! Choose from any of the 3 warm ups done all session and have the older kids help lead!

Running Related Activities and Game Use Music:

Olympic Adventure – Ask the kids who watched the Olympics this past summer? This FUN DAY of activities can be set up to resemble the actual Olympics as much or as little as

desired. You can also make up your own “Olympic” activities, but here are some suggestions: High Jump Tennis Ball Shot Put Long Jump 100 meter Sprint Soccer Hurdle hops – set a record for doing as many hops as possible in 30 seconds Jump rope challenge – goal of 100 skips in 1 minute


Head Rolls


Deep Breaths





** Today is Friday Fun Day, play the kids’ favorite games for the entire class! Cardio, Stamina, Speed



Meeting (10 minutes)

Tell the kids this is the last class of BOKS for the session and how wonderful they have been, encourage them to stay active and join BOKS for its next session!

Give out certificates to kids and any superlatives you may have BOKS Rocks! Cheer!

Game (15 minutes)


Smoothie Special

Use the smoothie handout of the BOKS Bits and make a fun, delicious smoothie for the kids to enjoy after playing the games!

Have parents donate smoothie supplies

See if parents or teachers can volunteer to help out with smoothies


Swan Dive Pose and deep breaths BOKS Bits (nutrition discussion) – explain smoothie ingredients and how they are prepared. Send kids by team up to get their smoothie Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast

Materials Needed Smoothie ingredients

Materials for Kids favorite game



Skill of the Week:

Game:


Smoothie Special:

Use the smoothie handout of the BOKS Bits and make a fun, delicious smoothie for the kids to enjoy after playing the games!

Have parents donate smoothie supplies

See if parents or teachers can volunteer to help out with smoothies


Swan Dive


Deep Breaths



Send kids by team up to get their smoothie


BOKS Bits

As a complement to the physical activity provided in the program, the BOKS curriculum

includes a nutritional tip for each class. These BOKS Bits are organized by weekly themes and

include fun games and important information about nutrition. BOKS Bits should be delivered by

the same trainer at the same time in each class. Delivering the BOKS Bits in an accurate

(reading the bits as written) and appropriate (consistent and confident) manner ensures

consistent messaging.

Each week’s lesson builds on knowledge provided during previous classes. The goal of the

BOKS Bits are to improve the participants’ knowledge of nutrition, therefore they are written in a

format that is easy to deliver and easy for the participants to understand. In turn, we hope that

the kids will learn to make good nutritional choices. Concepts discussed in class can be

reinforced if you choose to send out a program newsletter to participating families. Please

remember to be respectful of brands when discussing nutrition.

The curriculum offers 3 session’s worth of BOKS Bits, so the kids continue to build on their

nutritional knowledge from session to session. Please refer to the appendix for supplemental

materials that will help with presenting the Bits.

The bits have been written in conjunction with Michael Leidig, MS, RD, LDN, CPT the Clinical

Director of the Center for Youth Wellness at Floating Hospital for kids at Tufts Medical Center in

Boston, MA. (www.floatinghospital.org/cyw.)

http://www.floatinghospital.org/cyw.)


BOKS Bits Session 1


Week 1 - Games Today’s Topic: Alphabet Food Game (Topic 1 of 3)

Objective

To introduce BOKS Bits through fun games.

Discussion Questions

1. Let’s play a game ... Try to think of a food that starts with the letter A.

2. We will go around the room so that everyone who wants a turn can take one.

3. Let’s take turns by grades; kindergarten will start with A, first grade with B and so on.

4. If we can’t think of a food that starts with A, another grade can help out too.

5. We will keep going until we get through the whole alphabet.

6. Next time you go to the market, you can look for some of the foods we talked about and try

something new!

Suggestions

A – Apples, B – Blueberries, C – Carrots, D – Dill pickles, E – Eggplant, F – Frankfurter, G –

Grapes, H – Hamburger, I – Ice cream, J – Jalapeño peppers or Jam, K - Kiwi, L – Lettuce, M

– Macaroni, N – Noodles, O - Olives , P – Potatoes, Q – Quinoa (grain) or Quail, R – Radish, S

– Spaghetti, T – Tomatoes, U – Ugli Fruit, V – Vegetables, W – Watermelon, X – Chex cereal,

Y – Yogurt, Z - Zucchini

Note to Trainer: BOKS Bits should be delivered by the same trainer at either the beginning or the end of each class. The primary purpose of presenting the BOKS Bit is to increase the kids’ knowledge and ideally increased knowledge will positively impact their behavior. The BOKS Bits will be reinforced in upcoming weeks. Delivering the BOKS Bits in an accurate and appropriate (consistent and confident) manner ensures consistent messaging throughout schools.


Week 1 - Games Today’s Topic: What is the most popular fruit? (Topic 2 of 3)

Objective

To introduce fruits by playing the alphabet game.


1. I am going to describe different fruits, stand up if you like the fruit!

Apple (crunchy, eat it in the fall, red ...), Banana (monkeys eat them, yellow), Blueberries (little, blue), Cantaloupe (orange, lots of little seeds), Grapes (different colors -green or purple, round), Mango (orange/yellow, big pit, rhymes with tango), Peach (fuzzy outside, juicy), Strawberry (stem on top, really sweet, red),

Watermelon (eat it in the summer, black seeds, really drippy) 2. Raise your hand if you have never tried one of these fruits?

3. Challenge the kids to try at least one new fruit listed and report back to class.



Week 1 - Games Today’s Topic: What is the most popular vegetable? (Topic 3 of 3)

Objective

To introduce vegetables through the alphabet game.


1. I am going to describe different vegetables, stand up if you like the vegetable!

Broccoli (looks like a flower, green), Carrots (crunchy, orange), Celery (stringy, crunchy, green), Cucumber (you peel it, turns into pickles, green), Peas (small, round, green), Pepper (comes in many different colors, crunchy, green stem on top), Lettuce (use it for salad and sandwiches, green),

Tomatoes (some people think it is a fruit, seeds, red). 2. Raise your hand if you have never tried one of these vegetables?

3. Challenge the kids to try at least one new vegetable listed and report back to class.



Week 2 - Fruits and Veggies Today’s Topic: Fruits (Topic 1 of 3)

Objective

To discuss the importance of fruit in a balanced diet.


1. Remember last week, we played that fruit game where you stood up if you liked the fruit I called out? Have you tried a new fruit from the list?

2. It is recommended that we eat at least 2-3 pieces of fruit a day to help keep our bodies healthy.

3. When can you eat fruit? Anytime, breakfast, lunch, dinner, snack, dessert!

4. Some examples of fruits include? (Ask kids to raise hands to name a fruit) Apples, Bananas, Oranges, Watermelon, Grapes, Mangos, Strawberries and Pineapple.

5. Try to wash your fruit before you eat it to get off the dirt and germs.

6. What kind of fruit doesn’t need to be washed? Frozen! It is just as good too.

Homework Assignment

Try to eat fruit more frequently over the next few days and remember to wash what you eat. At the end of the week we will share what and how much you have eaten. Maybe try a new fruit!



Week 2 - Fruits and Veggies Today’s Topic: Veggies (Topic 2 of 3)

Objective

To discuss the importance of vegetables in a balanced diet.


1. Remember last week, we played that vegetables game where you stood up if you liked the vegetable I called out? Have you tried a new vegetable from the list?

2. It is recommended that we eat at least 5 servings of vegetables a day to help keep our bodies healthy.

3. Examples of vegetables are: (ask kids to give you some examples too) Lettuce, Peppers, Tomatoes, Carrots, Peas, Broccoli, Celery and Cucumber.

4. Try to wash your vegetables before you eat them to get the dirt and the germs off.

5. What kind of vegetables doesn’t need to be washed? Frozen! They are just as good too.

6. What about canned vegetables? You should try to rinse them.

7. Can anyone think of a vegetable(s) which is actually a grain (like wheat)? Potatoes and Corn.

Homework Assignment

Eat vegetables as often as you can over the next few days and remember to wash them first. Come to the

next class and share what and how much you have eaten. Maybe try some new vegetables!



Week 2 - Fruits and Veggies Today’s Topic: Rainbow Fruits (Topic 3 of 3)

Objective

To discuss what fruits and veggies make you strong.


1. Raise your hand if you tried a new fruit this week. Raise your hand if you tried a new vegetable this week. What did you try????

2. In order to get a variety of vitamins and minerals from your food, think about choosing lots of different colored foods.

3. Let’s see if we can make a rainbow choosing fruits and vegetables that make us strong.

4. Ask kids to raise their hands and give one example or let each grade list a few fruits and veggies of each color:

Red: Apples, Red Pepper Orange: Carrots, Orange Pepper, Orange, Clementine Yellow: Lemon, Banana, Yellow Pepper, Summer Squash Green: Lettuce, Grapes, Cucumber, Celery, Broccoli Blue: Blueberries Purple: Eggplant, Grapes, Blackberries, Cabbage

5. Rainbow of different colored foods can give your energy levels a boost.



Week 3 - Breakfast Today’s Topic: Healthy Breakfast (Topic 1 of 3)

Objective

To discuss the importance of a healthy breakfast from a mental and physical standpoint as

well as the best types of foods.


1. Today we are going to talk about breakfast. What does breakfast mean (break the fast)? Our bodies need fuel to keep going, just like a car.

2. Did you know that breakfast is the most important meal of the day?

3. If you skip breakfast, your brain and body are literally out of gas and won’t be able to perform well.

4. It is also important to eat the right kind of foods at breakfast.

5. Ask for some ideas of the right breakfast foods.

6. Some examples include: Fruit, Eggs, Cottage Cheese, Plain or Light Flavored Yogurt, Turkey Bacon, High Fiber Cereals (with no added sugar like wheat Chex or puffins) and Whole Wheat Bagels.

7. Try to remember that when you eat fruit and cereal, they provide the spark for energy, but foods with protein and like eggs, turkey bacon and yogurt provide long lasting energy.

Homework Assignment

Tell them to try and eat a healthy breakfast tomorrow. They will have the opportunity to share their results in the next class.



Week 3 - Breakfast Today’s Topic: Breakfast Cereal (Topic 2 of 3)

Objective

To discuss the Rule of 4s and learn to read a nutrition label.


1. Last class we discussed the importance of eating breakfast and cereal can be a quick and healthy choice for breakfast.

2. Your homework assignment last class was to eat a healthy breakfast, who wants to share what they ate? (Instruct kids to raise their hands to share and put their hand down if a peer mentions what they ate too)

3. Many breakfast cereals try to convince you they are healthy, but they are not.

4. An easy way to check is to use “The Rule of 4s”: On the back of the box, check the nutrition facts label and look for cereals that contain at least 4 grams of fiber and no more than 4+4 or 8 grams of sugar.

5. We have 3 cereals with the labels. Guess if you think they meet the rule: (1) Wheat Chex (2) Honey Nut Cheerios (3) Lucky Charms

6. Idea: if your favorite cereal does not meet the Rule, try to mix half of your bowl of your cereal with half a bowl of a healthier option.

7. Ask the kids to check their cereal boxes at home and see if which ones pass the rule.

Note

Please use nutrition label handouts for Wheat Chex, Honey Nut Cheerios, and Lucky Charms. Print off a few copies and highlight for the kids what to look for. You can pass around class. You can also bring in real cereal boxes. This is a very helpful tool!

Homework Assignment

Have them check a label at home and report back if it would pass!



Week 3 - Breakfast Today’s Topic: Juice vs. Fruit? (Topic 3 of 3)

Objective

To discuss the difference between juices and fruits.


1. Did anyone remember to check the cereal box at home to see if it passed the Rule of 4s? Ask kids to share the results quickly.

2. Who drinks juice in the morning with breakfast? Who eats fruit in the morning with breakfast?

3. Did you know that eating an orange, or any fruit for that matter, in its natural or fruit state is healthier than drinking a glass of juice?

Why – because most juices contain a lot of sugar.

4. Who drinks soda in the morning with breakfast? No one, right. That is not a healthy choice...

5. Did you know that some juices contain as much sugar or even more than soda? WOW!

6. Drinking juice might not be as healthy as you thought, right?

7. Try eating an orange or an apple instead of drinking a glass of orange or apple juice!

8. A piece of fruit has lots of fiber in it and makes you feel fuller than the juice, anyhow.

Homework Assignment

Try to eat an orange or apple instead of drinking juice. See if you are fuller. Tell us next class!!!!



Week 4 - Snacks Today’s Topic: Healthy Snack Tests (Topic 1 of 3)

Objective

To discuss how to test if a snack is a super healthy one.


1. I am going to tell you a way to help you choose a super healthy snack.

2. Take your snack out of the package or the wrapper if it has one.

3. Go over to the kitchen sink and turn on the water, run your snack under the water!

4. Can you still eat it?

5. If yes, it is probably a super choice; if no, maybe you can make a different choice.

6. What are some things that would be ok to eat after you run under water? Fruits and Vegetables, such as Apples, Grapes, Strawberries, Carrots and Peppers, Hard Boiled Eggs, Cheese Sticks, Nuts (if no allergies) ....

7. What would not be ok to eat? Cookies, Potato Chips, Donuts, Twinkies .... 8. Another test could be if the food you are eating gets stuck in your teeth, then it is not a good

choice either. (This can be in response to lollipops or candy or raisins being ok to eat after running them under water.)

Homework Assignment

Think about this when you get home from school today and see if you can may a really super choice!



Week 4 - Snacks Today’s Topic: Portion Sizes (Topic 2 of 3)

Objective

To discuss the importance of portion sizes.


1. Does everyone remember the super healthy snack test we talked about last class?

2. Today we are going to talk about other ways to help you eat the right amount of your snack.

3. What are some super snack choices? Apples, Carrot Sticks, Peppers, 2% Cheese Sticks, Turkey Rollups, Whole Wheat Crackers and Nuts.

4. It is important to eat the right amounts of super healthy foods. Knowing the right portion size can help you determine how much food to eat.

5. If you are eating something from a package, the serving size is actually listed on the back of the box at the top of the nutrition label.

6. How many crackers do you think are in a serving? For most brands, one serving of crackers is equal to 5 crackers.

7. Other helpful snack tips include: Use your hand to determine the right size Your index finger is to measure the amount of cheese Your palm measures protein like lunch meat An open handful measures bag snacks like pretzels A closed handful measures nuts and seeds Your tip of your thumb measures fats like peanut butter, butter and salad dressing Take what you want on your plate and put away the serving container or dish Try to sit and eat at the table, not from a bag or box.

Note

Consider bringing in a box of crackers to show where the serving size is listed.



Week 4 - Snacks Today’s Topic: Super or Sluggish Game (Topic 3 of 3)

Objective

To discuss the importance of food choices so you feel super!


1. We are going to play a fun game today called “Super or Sluggish?”

2. Super foods get a thumbs-up and sluggish foods get a thumbs-down.

3. If a food is healthy and gives you lots of energy, it is a super food. If a food is not so healthy and doesn’t give you energy, it is a sluggish food.

4. I am going to read a list of foods and you can call out “Super” or “Sluggish” after each one.

5. If the response is closely mixed, talk about why the kids think it is or is not super or sluggish (healthy) and then have them vote again. Chicken: Super French Fries: Sluggish Turkey Burger: Super Orange: Super Ice Cream: Sluggish Blueberries: Super Potato Chips: Sluggish Soda: Sluggish Nuts: Super



Week 5 - Drinks Today’s Topic: Water (Topic 1 of 3)

Objective

To discuss the importance of water consumption.


1. Water is the most important thing you can put into your body to stay healthy and fit. All living things need water to survive.

2. Did you know that about 2/3 of our body is made up of water?

3. Thirst is your body’s way of telling you that it needs more water.

4. When are the best times to drink? Before, during and after exercise and whenever you feel thirsty.

5. Question-How does your body lose water?

Your body loses water through sweat, going to the bathroom and even breathing. 6. Question- Who knows what it means to be dehydrated?

“Dehydration” means lack of water. 7. We say you are dehydrated when you don’t have enough water for your body to function at its best.

8. It is important to drink water throughout the day, especially when it is hot outside and when you are exercising.

9. What do you think about vitamin water? Is that better? NO!!!! It has lots of added sugar.

10. Whenever you have a choice of what to drink, remember nothing beats a cold glass of water!



Week 5 - Drinks Today’s Topic: What to drink while exercising? (Topic 2 of 3)

Objective

To discuss the importance of replenishing your body after physical activity.


1. Last class we talked about water. We are going to talk about it again ...

2. Who was thirsty today when you were running (name daily activity)?

3. What do you think is the best way to quench your thirst when exercising? Ask for some answers; take 2 or 3 suggestions (water!)

4. Does anyone ever drink a sports drink such as Gatorade?

5. Did you know that an average 8 oz. bottle of a popular sports drink has as much sugar as 6 Hershey’s kisses?

6. Did you know that the Gatorade bottle you buy from a vending machine is 20 ounces or 2.5 servings? Remember the serving size is what you are supposed to eat or drink at one time.

7. The electrolytes (things that add water back into your body) in a sports drink like Gatorade are geared for athletes that participate in vigorous activity for more than 1 hour.

8. How long do we exercise at BOKS? Usually 20 to 30 minutes.

9. So, what is the best choice for you to drink when exercising?

WATER! 10. Just one more interesting fact, how many Hershey kisses does a 12 oz. can of Coke have? 16 kisses!

Note

It may be helpful to bring in an 8 ounce and 20 ounce sized bottle as a prop (Coke and Gatorade). You

can also bring in Hershey’s kisses or sugar cubes.



Week 5 - Drinks Today’s Topic: Smoothies (Topic 3 of 3)

Objective

To discuss how to make a tasty, super treat!


IDEA: Have a smoothie party! Ask the kids to bring in a variety of fruits, yogurt, juice, cups, etc. Also

consider bringing in apples for kids who will not drink the smoothies. Trainers can bring in blenders, ice

cubes, knives, colanders, and cutting boards. Get some extra parents to volunteer to cut the fruit and

make the smoothies while the kids are in class. This is a great end of session activity too!

1. All week we have been talking about what to drink. What is the best thing to drink? WATER

2. There is another drink made with fruit that is super yummy, sweet, and a good treat anytime of the day. What is it? A SMOOTHIE!

3. Who knows what a smoothie is? What do you need to make a smoothie? Ask for suggestions:

A blender, food processor or really good mixer and bowl and an adult! A baseball sized amount of fruit, can be fresh or frozen Things that work well: Bananas, Mango, Strawberries, Kiwi and Berries Add a golf ball sized amount of Nut Butters (Peanut, Almond, Cashew) if you want and are not

allergic. Things that don’t work so well include Melon (too watery), Pineapple and Citrus Fruits (too stringy). Ice cubes

4. Maybe something white like.... (ask for suggestions) - A tennis ball sized amount of plain, Greek or Light Yogurt, a little 2% Milk, a Little Soy Milk or Soy Yogurt, Coconut Milk.

5. Put it in the blender and go for it, but FIRST make sure your mom or dad are around and say it is ok and help!

6. Enjoy it!



Week 6 - Ingredients Today’s Topic: Ingredients (Topic 1 of 3)

Objective

To discuss the importance of reading the nutrition label.


1. When you look a box of food, you need to make sure that you read more than just the front of the box before you ask your parent to buy it!

2. When you turn the package around, you want to look at two things: the ingredient list and the nutrition label. This week we’ll talk about the ingredient list. Next week we’ll talk more about the nutrition label.

3. The ingredient list tells exactly what is in the food you are buying. It is written with really small letters.

4. The first ingredient on the list is the biggest. This means that the food you are eating is mostly made up of the ingredients that come first on the list. Read the list. What is the first ingredient?

5. You should also look at the second items on the list. There is a lot of that ingredient too.

6. Are the first and second ingredients super healthy for you? If not, could you make a different choice?

Note

Consider bringing in some packages that contain legible ingredient lists to show the kids. Bring in some foods with a few ingredients (Triscuits) and then some with tons (Oreos).



Week 6 - Ingredients Today’s Topic: Easy to Pronounce Ingredients (Topic 2 of 3)

Objective

To discuss the general rule of fewer ingredients.


1. Last class we discussed the importance of reading the ingredient list on the package of food.

2. A general rule is that foods with fewer ingredients and made with words you know, are healthier for you.

3. Fruits and Vegetables, such as Apples or Carrots, only have one ingredient. Pumpkin seeds are made only of pumpkin seeds and sometimes a little salt.

4. Triscuits are a super snack choice because they only have 3 easy to pronounce ingredients – Whole Wheat, Oil and Salt.

5. Other super snack choices are Hard Boiled Eggs, Deli Meat, 2% Cheese Sticks, Low Fat Cottage Cheese, Fresh Fruits and Vegetables, Applesauce without added sugar, Fruit Cups in Water and Nuts as long as you are not allergic.

6. Can you think of a snack you had yesterday that only had a few easy to pronounce ingredients?



Week 6 - Ingredients Today’s Topic: Hard to Pronounce Ingredients (Topic 3 of 3)

Objective

To discuss the importance of looking for hard to pronounce ingredients and eating foods with

few ingredients.


1. This week we already talked about the importance of reading the ingredient list on your food.

2. Who has ever heard of partially hydrogenated oil? (ask kids to raise their hands if they have)

3. What is it? It is an unhealthy fat. 4. Who has ever heard of high fructose corn syrup? (ask kids to raise their hands if they have)

5. What is it? It is another word for sugar. 6. These are unhealthy ingredients added to many foods and can make you feel sluggish.

7. Read through the ingredient list. Sometimes these items are not the first or second ingredient and may be hiding in the middle of the list.

8. See if you can eat fewer foods that contain partially hydrogenated oil and high-fructose corn syrup or sugar.

9. If you see them in the ingredient list, can you make a different food choice or choose another similar food with less of it?

10. If you choose to eat fruits and vegetables, they just have one ingredient, themselves

Homework Assignment

Trainers can bring in more labels to use as props to set up homework assignment.

Try reading some different labels on the foods you eat and you will be amazed at what you can learn!



Week 7 – Nutrition Labels Today’s Topic: Nutrition Labels Part 1 (Topic 1 of 3)

Objective

To discuss what nutrition facts mean on a label.


1. Last week we talked about how important it is to read the ingredient list on the back of a food package—not just reading the front of the food package.

2. The fewer the ingredients, the more likely the food is a Super food and not a Sluggish food.

3. Today we are going to learn about the Nutrition Facts Label which can also help to figure out if a food is Super or Sluggish.

4. There are 5 main things to notice on the nutrition label: Servings per Container, Calories, Trans Fat, Fiber, and Sugar. Today we will talk about the first two: Servings per Container and Calories.

5. Let’s look at a Super cereal: Wheat Chex. Look to see how many servings are in the box, before you start to eat! Try to remember that the serving size tells how many portions you should be able to eat of this food before the box is empty.

6. Now let’s look at the calories. Remember that is the number of calories for each serving, not for the whole box.

7. Remember that too much of even a good thing, like a Super cereal, will make you feel sluggish.

Note

Use the Wheat Chex label, you can make several copies to hand out if it is easier or bring in the actual box of cereal.




Objective

To further understand how to read a nutrition label and determine if it is a Super food.


1. Today we are still talking about the Nutrition Facts Label.

2. Remember, there are 5 main things to notice on the nutrition label: Servings per Container, Calories, Trans-Fat, Fiber, and Sugar. Last time we talked about Servings and Calories. Today we will talk about Trans-Fat, Fiber, and Sugar.

3. Let’s look at our Super cereal: Wheat Chex. How much Trans Fat per serving: 0 - That’s Super! The less Trans-Fat, the better.

4. Now let’s look at the Fiber. How much fiber per serving: 5 - That’s Super too! The more Fiber, the better.

5. Now let’s look at the Sugar. How much Sugar per serving: 5 - That’s Super too! The less Sugar, the better.

6. Who remembers the Rule of 4’s for breakfast cereal? The cereal should have 4 or more grams of Fiber and less than 4+4 or 8 grams of Sugar.

7. Use the information we’ve learned today to check out the food labels of your favorite foods. The more fiber and the less sugar and trans-fat the better. That would be a SUPER food.

Note

Use Wheat Chex label or bring in the box to pass around

Homework Assignment

When you go home check out some of your favorite foods, see how much sugar they contain and report back to us!




Objective

To further develop the understanding of Super vs. Sluggish foods by reading the Nutrition Label.


1. Today we will finish talking about the Nutrition Facts Label.

2. I am going to describe the contents of a nutrition label. Tell me if you think the food is Super or Sluggish:

Servings per Container: 12 Calories per Serving: 100 Trans Fat: 0 Fiber: 0 Sugars: 13

3. Sluggish, right? Because of all the Sugar and no Fiber.

4. This is the information for Strawberry Newton’s, which are like Fig Newton’s.

5. If we think about what we learned about ingredients a few weeks ago you will see that strawberries are listed as the 5th ingredient, behind all the sugar and partially hydrogenated cottonseed oil. If you choose to eat an actual strawberry instead, you grab it and go and don’t need to read the label.

Note

Use a Strawberry Newton label; you can make several copies to hand out if it is easier or bring in a package. That will really make it real for the kids. You can also bring in a pack of strawberries.



Week 8 – Macronutrients Today’s Topic: Introduction (Topic 1 of 4)

Objective

To introduce macronutrients.


1. Today we are going to talk about macronutrients. What a long word! Can you say it with me?

2. MA-CRO-NU-TRI-ENTS.

3. What is a macronutrient? It is a nutrient (or food) in our diet that provides us with energy.

4. We need macronutrients to live and we eat a lot of them.

5. There are three types of macronutrients. Can you guess what they might be?

6. Protein

7. Fat

8. Carbohydrates.

9. What are they again? Please say them with me, Protein, Fat and Carbohydrates.

10. We will talk about eat macronutrient in a class coming up.

Homework Assignment

Ask someone at home if they know what a macronutrient is



Week 8 – Macronutrients Today’s Topic: Protein (Topic 2 of 4)

Objective

To introduce macronutrients, providing elaboration on what foods contain proteins.


1. Who remembers what we talked about last class? MA-CRO-NU-TRI-ENTS.


3. There are three types of macronutrients. Protein, Fat and Carbohydrates. We will just talk about protein today.

4. Protein – This is anything that walked, swam or flew before it got to you or came from something that walked, swam or flew before it got to you. Can you think of some examples of Protein? Steak or Hamburger (cows walk) Turkey or Chicken (birds fly) Tuna or Salmon (fish swim) Eggs (come from chickens) Milk (comes from cows)

5. There’s one exception to the Protein definition? Does anyone know what it is? Beans like soy or ones you find in chili or humus.

6. When is the best time to eat Protein? Anytime is a great time to eat Protein! You can eat it with every meal.

7. Protein is the macronutrient that fills you up the most. It really keeps you satisfied!

8. What kind of protein is best to eat? Lean Protein is best like Turkey, Chicken, Fish, Seafood, Eggs, Ham and Roast Beef.

Homework Assignment

Try to eat some protein at every meal and see if you feel fuller/have more energy.



Week 8 – Macronutrients Today’s Topic: Carbohydrates (Topic 3 of 4)

Objective

To discuss what a carbohydrate is and what it does for your body.


1. Today we are going to talk about macronutrients again.


3. There are three types of macronutrients. Protein, Fat and Carbohydrates.

4. Today we will talk about Carbohydrates. Say it with me, CAR-BO-HY-DRATES. That is kind of hard to say too. You can call a Carbohydrate a “Carb” for short.

5. Who can guess what a Carbohydrate is? Fruits, Vegetables and Grains.

6. So, let’s think about some examples of carbohydrates:

Apples, Mangos, Bananas – any kind of fruit

Carrots, Lettuce, Peppers – any kind of vegetable Whole Wheat Bread, Oatmeal, Brown Rice, Whole Wheat Crackers and Pretzels and Pasta – any

kind of grain 7. Some Carbohydrates are super to eat and have 1 or just a few ingredients and you can pronounce like

Apples, Carrots, Triscuits, and Oatmeal.

8. Sluggish Carbohydrates have lots of ingredients and it is may be hard to pronounce them. What are

some examples? Pop tarts, Cheese-its, Oreos, Strawberry Newton’s.

Homework Assignment

When you eat carbohydrates, see if you can eat more super ones than sluggish ones.



Week 9 – Macronutrients Today’s Topic: Fats (Topic 4 of 4)

Objective

To discuss the importance of having fat in your diet.


1. Who remembers what we are talking about this week? MA-CRO-NU-TRI-ENTS.


3. We already talked about Protein and Carbohydrates, what is left?

4. Today we will talk about fat. Did you know that eating fat will NOT make you fat? In fact, it does the exact opposite. If you eat fat, it helps you to feel fuller like Protein.

So, what are Fats? Oils, Spreads, Dressings and Nuts. Here are some examples:

Olive Oil, that your parents may cook with Spreads like mayonnaise that you put in tuna fish or on a sandwich Dressings like ranch dressing to dip your veggies in Nuts and Seeds like Peanuts, Walnuts, Sunflower Seeds and Nut Butters like Peanut and Almond

Butter. (only if you are NOT allergic) Avocado is also a Super fat!

5. Just like Carbohydrates, eating too much Fat may make you feel sluggish.

6. When we talked about snacks a few weeks ago, we talked about an easy way to know the right amount of fat to eat. Do you remember? The amount of fat you are eating in one serving should be equal to the size of the tip of your thumb.

Note

Consider bringing in a tablespoon and some dressing or mayo to use as an example of a serving size.



Week 9 – Games Today’s Topic: Riddles (Topic 1 of 2)

Objective

To have fun learning about nutrition through riddles.


1. What fruit always travels in groups of two?

Pears

2. Why did the cookie go to the doctor?

It was feeling crummy

3. What kind of beans have landed on the moon?

Human beans

4. What do you call cheese that isn't yours?

Nacho cheese

5. Which vegetable's name and first letter sound the same?

Pea

6. How can you knock over a full glass and not spill any water?

When it’s filled with milk

7. How do you make soup rich?

Put 14 carrots in it.

8. How do you make a strawberry shake?

Take it to a scary movie.

9. How does the gingerbread man make his bed?

With cookie sheets.

10. What does corn say when picked?

Ouch my ears.



Week 9 – Games

Today’s Topic: True or False (Topic 2 of 2)

Objective

To have fun learning about nutrition by asking true and false questions.


Raise your hand if you know the answer:

T/F: The part of the potato we eat is actually the root.

TRUE – a potato is a root vegetable. Does anyone know other root vegetables? (Carrots, Onions, Parsnips.)

T/F: Early Americans thought tomatoes were poison.

TRUE – they avoided them until a few brave people ate them in public and showed they were not harmful.

T/F: A tomato is a vegetable.

FALSE – it is a fruit because it has seeds. T/F: The banana plant takes many years to grow, but once it is grown, it produces lots of bunches

of bananas.

FALSE – the banana plant grows very fast – 20 to 30 feet in one year. After that it produces one bunch of bananas a year.

T/F: In the US, Florida and Hawaii grow more oranges than any other

states. HALF TRUE - Florida is #1, but California is #2. T/F: Apples were probably the first fruit grown by early

farmers. TRUE

T/F: There are over 3,000 different types of apples grown around the

world. FALSE- There are actually 7,000!

T/F: If you cut up a raw potato and plant it in soil, it will grow into a potato

plant. TRUE (cool, huh?)

T/F: Broccoli florets (tops) are actually unopened flower

buds. TRUE



Week 10 – Review Today’s Topic: Breakfast Review (Topic 1 of 3)

Objective

To review the key points of breakfast.


1. Who remembers what the most important meal of the day is? BREAKFAST!

2. Who remembers what breakfast means (break the fast)?

3. It is important to eat the right kind of foods at breakfast, so who knows some Super Healthy choices for breakfast? Fruit, Eggs, Plain or Light Flavored Yogurt, Turkey Bacon and Whole Wheat Bagels.

4. Guess what I left out? Cereal can also be a Super Healthy choice too, right?

5. Who remembers the trick to see if a cereal is Super? “The Rule of 4s”

6. On the box, check the nutritional information label and look for at least 4 grams of fiber and no more than 4+4 (8) grams of sugar.

7. What can you do if your favorite cereal does not meet the Rule? Try to mix half a bowl of your cereal with half a bowl of a Super Healthy option.

8. Have you tried anything new for breakfast since BOKS started? If yes, what did you try and how did you feel when you ate it?



Week 10 – Review Today’s Topic: Healthy Drink Review (Topic 2 of 3)

Objective

To review the key points of healthy drinks.


1. Does anyone remember what the best thing to drink after exercising is? WATER!

Actually, what is the best thing to drink anytime? WATER!

2. What is a super choice to make: a piece of fruit, such as an orange, or fruit juice, such as orange juice?

A piece of fruit!!

3. Do you remember that eating an orange or any fruit in its natural state is healthier compared to drinking a glass of juice?

Why? Because the fruit actually has more fiber and keeps you feeling more full than the juice! 4. What about Gatorade or Vitamin Water? Are those drinks as good as drinking water?

NO! Why? Because those drinks have lots of sugar and things meant for endurance athletes, not kids.

5. Don’t forget you can also make your own yummy fruit drinks by using a blender to make a SMOOTHIE! This is a super and nutritious option!



Week 10 – Review Today’s Topic: Snack Review (Topic 3 of 3)

Objective

To review the key points of snacks.


1. Does anyone remember what the really healthy snack test is?

Choose your snack and take it out of the package or wrapper, then go over to the kitchen sink and run your snack under the water!!

2. Can you still eat it?

If yes, it is probably a super choice. If no, can you make a different choice?

3. Does anyone know some healthy snacks to eat (those that would be ok to eat after you run under water)?

Any Fruit, Vegetable, Hard Boiled Eggs, Cheese Sticks, Nuts.

4. Does anyone know what snacks would not be ok to eat after you run them under water?

Cookies, Chips, Donuts, Twinkies, etc. or anything that gets stuck in your teeth.


6. What are some ways to determine if you are eating the right amount for your snack?

If you are eating something from a package, the serving size is actually listed on the back of the box on the top of the nutrition label.

Use your hand to determine the right size, remember Your index finger is to measure the amount of cheese Your palm measures protein like lunch meat An open handful measures bag snacks like pretzels A closed handful measures nuts and seeds

Your tip of your thumb measures fats like peanut butter, butter and salad dressing



Week 11 – Review Today’s Topic: Ingredients Review (Topic 1 of 3)

Objective

To review key points of ingredients.


1. We have spent a lot of time talking about the ingredients in your foods, so this class we will review everything we talked about and answer questions.

2. REMEMBER: You can’t just read the big words on the front of the food package! You need to read the small writing on the back to find out what the food is really made of because the pictures on the package sometimes try to make food look healthier than it really is.

3. REMEMBER: When you turn the package around, you want to look at the ingredient list. The first ingredient on the list is the biggest, which means there is the most of this in your food.

4. REMEMBER to look for high-fructose corn syrup in the ingredient list, which is just more sugar. When you read the list, what is first? Is it sugar? Could you make a better choice?

5. REMEMBER to look for partially hydrogenated oil in the ingredient list. This is a sluggish fat. Try to eat foods without it.

6. REMEMBER to try and avoid foods with a long list of ingredients that are hard to pronounce. See that Triscuits have just 3! (whole wheat, oil and salt)

7. REMEMBER Fruits and vegetables have just one ingredient, they are easy to pronounce and they contain fiber. Most of all, they taste delicious!



Week 11 – Review Today’s Topic: Nutrition Labels Review (Topic 2 of 3)

Objective

To review key points of nutrition labels.


1. Who can remember the 5 main things to notice on the nutrition label?

Servings per Container Calories Trans Fat Fiber Sugar

2. REMEMBER: You should look to see how many servings are in the box before you start to eat! The serving size tells how many times you can eat this food before the box is empty.

3. REMEMBER: The number of Calories on the label is for each serving, not for the whole box.

4. REMEMBER: The less Trans-Fat in a food, the better.

5. REMEMBER: The more Fiber, the better. You can find fiber in things that are made with Whole Grains, like Whole Wheat Bread, Cereal, Pasta, Pretzels and Crackers.

6. REMEMBER: The less sugar, the better.

7. Riddle – What can you put into your body that has no serving size limit; no calories; no trans-fats, no fiber and no sugar, but is still super healthy? WATER!



Week 11 – Review Today’s Topic: Macronutrients (Topic 3 of 3)

Objective

To review key points about macronutrients.


1. Who remembers what a macronutrient is? Protein, Fat and Carbohydrates.

2. When do you eat Protein, Fat and Carbs? At every meal!

3. What is Protein? Anything that walked, swam or flew before it got to you!

4. What is a super kind of Protein? Lean Protein!

5. What is a Carb? Fruits, Vegetables and Grains.

6. What is a super kind of Carb? One with only 1 or a few ingredients!

7. What is important to remember about Fat? Fat will NOT make you fat as long as you don’t eat too much!

8. What is the name of a really Sluggish Fat? A Trans-Fat!

9. What are some Fats that are good to eat? Almonds, Avocado, Ranch Dressing, Cream Cheese, Peanut Butter, Sunflower Seeds



Week 12 – Games Today’s Topic: Protein, Fat, Carbohydrates (Topic 1 of 3)

Objective

To identify different types of food.


1. Today we are going to play a game to see if you can figure out if a food is a Protein, Fat or Carbohydrate.

2. I will say a kind of food and you tell me what it is – Protein, Carb or Fat.

3. Raise your hand if you know the answer. You can ask kids to answer by grade:

Baked Chicken Nuggets (protein) Oranges (carb) Peanut Butter (fat) Avocado (fat) Baby Carrots (carb) Whole Wheat Pretzels (carb) Hard Boiled Eggs (protein) Lunch Meat (protein)

Cream Cheese (fat) Pizza (all three – the crust is a carb, the sauce and veggies are also carbs, the oil to cook with is fat

and the meat on top and the cheese is protein)



Week 12 – Games Today’s Topic: Healthy Food 20 questions (Topic 2 of 3)

Objective

To identify what kind of food it is (Chicken Noodle Soup).


1. Today we are going to play a game to see if you can figure out what food I am thinking of.

2. Here are some questions to get you started, but the kids will need to do the rest of the work. The

kids should raise their hand to participate in the game. You can ask kids to answer by grade:

What type of macronutrient is it? (all 3, Protein, Fat and Carb)

Is it hot or cold? Hot Can you buy it in a store? Yes Can you make it at home? Yes Can you eat it with your hands? No Can you eat it with a fork? No Can you eat it with a spoon? Yes Does it have fruit? No Does it have vegetables? Yes Does it have carrots? Yes (Celery and Onions too) Does it have rice? No, but it could Does it have noodles? Yes Does it have some kind of meat? Yes Does it have fish? No Does it have chicken? Yes Do you need to blow on it before you eat it? Yes Do you serve it on a plate? No Do you serve it in a bowl? Yes Can you buy it at McDonald’s? No

Can you buy it at another kind of restaurant? Yes



Week 12 – Games Today’s Topic: Which food doesn’t belong and why? (Topic 3 of 3)

Objective

To identify which food from the list doesn’t belong and why.


Today we are going to play a game to see if you can figure out which food from the list doesn’t belong. The kids should raise their hand to participate in the game. You can ask kids to answer by grade:

1. Apple, Orange, Banana, Rice Rice because it is a grain, not a fruit

2. Chicken, Roast Beef, Tuna Fish, Tomato Tomato because it is not protein.

3. Water, Smoothie, 100% Juice, Gatorade Gatorade because it is not a super drink

4. Grapes, Cucumbers, Zucchini, Eggplant Eggplant because it is not green ©

5. Milk, Cheese, Yogurt, Deli Meat Deli meat because it is not a dairy product

6. Peanut Butter, Ranch Dressing, Avocado, Jelly Jelly because it is not a fat.

7. Wheat Chex, Triscuits, Whole Wheat Pretzels, Hamburger Hamburger because it is not a grain.

8. Cheese Stick, Hard Boiled Egg, Carrot, Goldfish Goldfish because it is not a snack that you can run under water!



BOKS Bits Session 2


Week 1 - Introduction Today’s Topic: BOKS Bits (topic 1 of 3)

Objective

Explain the BOKS Bit and the general purpose of the Bits.


1. Today is the first class of BOKS this session. If you are new to BOKS, we want to introduce you to the BOKS Bit.

2. At the beginning or end of every class, one of your trainers is going to talk to you about food. kids who have been at BOKS before are familiar with the Bits. This session we will learn some new things and review important topics from the previous session.

3. Even though these talks are short, they will give you really good information and tips about making super food choices.

4. Sometimes we will talk about things that are not related specifically to food, but are geared to help you stay healthy.

5. Please share all this information at home with you family, your parents and siblings.

6. They may learn something new during the session too!

Note to Trainer: BOKS Bits should be delivered by the same trainer at either the beginning or the end of each class. The primary purpose of presenting the BOKS Bit is to increase the kids’ knowledge and ideally increased knowledge will positively impact their behavior. The BOKS bits will be reinforced in upcoming weeks. Delivering the BOKS Bits in an accurate and appropriate (consistent and confident) manner ensures consistent messaging throughout schools.


Week 1 - Introduction Today’s Topic: Real Food (Topic 2 of 3)

Objective

Help kids understand the simplest rule for healthy eating.


1. Here is the world’s simplest rule for Healthy Eating: Eat Food, Real Food.

2. What is real food?

Fruits and Vegetables, like apples and carrots

Whole Grains like whole wheat bread and pasta

Beans, Nuts and Seeds like black beans, almonds and pumpkin seeds

Dairy, like milk and low fat yogurt or cheese

Fish, Poultry and Meat, like tuna fish, chicken and hamburgers

Real food grows outside in a field or exists in nature

3. Real Foods are perfect fuel to make you GO! They help you grow and learn and stay healthy.

4. They fuel your mind and body and make you feel SUPER!

5. We will talk a lot about SUPER foods that make you GO at BOKS!



Week 1 - Introduction Today’s Topic: Real Food (Topic 3 of 3)

Objective

Help kids understand the simplest rule for healthy eating.


1. Who remembers the world’s simplest rule for Healthy Eating? Eat Food, Real Food.

2. Real Foods are fruits and vegetables, whole grains, nuts, beans, dairy products and meats.

3. Real Foods are perfect fuel to make you GO, GROW and feel SUPER!

4. Many foods you buy are processed in a factory and don’t include fresh, real foods. Let’s call these foods fake foods!

5. Who can give me some examples of fake foods? (Trainers, below is a list to help get kids started):

Potato chips

Soda

Ice cream

Candy bars

Pop tarts

6. Sometime fake foods can have REAL foods in them, but because they are processed, it makes them fake. Can you think of any foods like this? (Trainers, below is a list to help get kids started):

Chicken Nuggets

Hot dogs

Fruit rollups

7. Fake foods may not give you the fuel to go; instead they may make you may feel SLUGGISH and feel like saying WHOA!

8. So what kind of foods should you try to eat? REAL FOODS!



Week 2 – The Basics Today’s Topic: Sleep (Topic 1 of 3)

Objective

Help kids understand the importance of sleep.


1. How old are most of you? Somewhere between the ages of 5 and 11, right?

2. How much sleep do you think you need to have at your age? Typically, 10 to 11 hours

3. How can I tell if I am getting enough sleep?

Do I wake up feeling rested?

Am I in a pretty good mood most of the time?

Am I getting close to 10 hours of sleep?

Am I able to listen and participate in school without feeling sleepy?

4. If you answered no to some of these questions, you may need a little more sleep.

5. Remember on BOKS days, you get up at least an hour earlier to come to school. How should that impact your bedtime the night before? You need to get into bed earlier, right?

6. Getting enough sleep goes hand and hand with staying healthy. You are getting exercise and eating super foods, you need to get your rest too!

7. Here are some tips to help you get to sleep easier:

Try a wind-down activity (read, draw, listen to music) 1 hour before bed

Stay away from chocolate or soda in the evening hours as they contain caffeine, which can keep you awake.

If you tried, but just can’t fall asleep, get out of bed and try a wind-down activity again and get back into bed when you feel more tired.

Suggestions

Send home the sleep handout with the kids this week.



Week 2 – The Basics Today’s Topic: Well-Balanced Meal (Topic 2 of 3)

Objective

To think about eating a variety of different foods.


1. An easy way to make sure your meal is a nutritious meal is to have a variety of colors on your plate.

2. If you eat lots of food that are the same color, it may not be well balanced.

3. Think about foods that are white – milk, turkey, potatoes, bread, and cream cheese. If you ate all these foods together, your plate doesn’t have a lot of color variety.

4. Let’s take turns (by grades) making a healthy plate with foods that are

Green

White

Tan or Brown

Red or Yellow.

5. Raise your hand when you want to add something to the plate.

6. Here is an example:

7. Green (salad), White (milk), Brown (steak), Red (apple)

8. Let’s see if we can make our own plate or two.

Suggestions

Green (broccoli, zucchini, green beans, grapes), White (rice, yogurt, cream cheese), tan or brown (chicken, hamburger, sausage), Red/yellow (strawberries, watermelon, banana, peppers)



Week 2 – The Basics Today’s Topic: Water (Topic 3 of 3)

Objective

To discuss the importance of water consumption.


1. Water is the most important thing you can put into your body to stay healthy and fit. All living things need water to survive.

2. Did you know that about 2/3 of our body is made up of water?

3. Thirst is your body’s way of telling you that it needs more water.

4. When are the best times to drink? Before, during and after exercise and whenever you feel thirsty.

5. How does your body lose water???Your body loses water through sweat, going to the bathroom and even breathing.

6. Who knows what it means to be dehydrated? “Dehydration” means lack of water.

7. We say you are dehydrated when you don’t have enough water for your body to function at its best.

8. It is important to drink water throughout the day, especially when it is hot outside and when you are exercising.

9. What do you think about vitamin water? Is that better? NO!!!! It has lots of added sugar. So does Gatorade!

10. What can you do to give your water some variety? Add a slice of lemon, lime or orange to your water!

11. Whenever you have a choice of what to drink, remember nothing beats a cold glass of water!



Week 3 – Real vs. Fake Today’s Topic: Beyond the Label, Part 1 (Topic 1 of 3)

Objective

To start making healthy choices


1. If your food comes in a package or box, what should you do? 2. READ it BEFORE you EAT it! 3. How can you remember that? Try using these hand motions:

Read it (open hands like a book) Before (roll hands like you are spinning a wheel) Eat It (take both hands and pretend to eat)

Chomp chomp (Place hands together, palms touching and pretend to chomp/eat something) 4. What does this mean? You can be an ingredient detective and look at what your food is made of. 5. How do you do that? Turn the box or package over and read the ingredient list. 6. We will talk about this more next class!

Suggestions

Pass out the hand motions on cards for the kids to practice!

Homework

Practice the hand motions for Read it Before you Eat It, Chomp, Chomp!




Objective

To start reading food package ingredient lists to make healthy choices


1. Do you remember last class we talked about being an ingredient detective, looking to see what your food is made of? Today we are going to tell you how to do it!

2. Pick up your package and turn it around to see the ingredient list.

3. The ingredient list tells exactly what is in your food. The first ingredient on the list is the biggest. This means that the food you are eating is mostly made up of the ingredients that come first on the list.

4. You should also look at the second items on the list. There is a lot of that ingredient too.

5. If the list of ingredients is really long or you can’t pronounce the ingredients, it is a sign that the food is probably a fake food.

6. When it comes to ingredients, the rule of thumb should be Keep it Real, Short and Simple!

7. And remember, Read it Before you Eat it! (You can do the hand motions again to reinforce the topic.)

Suggestions

Bring in some food labels/packages with really long lists and short lists of ingredients.




Objective

To start making healthy choices


1. If you want to be a really good ingredient detective, think about this ... 2. Can you find the ingredients listed on your package in your kitchen or do they sound like they belong

in a science lab?

3. Remember, whenever possible it is always best to eat REAL food. Real food makes you GO and feel SUPER.

4. FAKE foods make you feel like WHOA should I really eat this – it will make me feel SLUGGISH!

5. Some signs of FAKE foods are:

Sugar is one of the first 4 ingredients

Contains high fructose corn syrup

Contains hydrogenated or partially hydrogenated oils

Artificial flavors and colors

6. Here is a final clue – if you can’t picture your food item, growing in a field or existing in nature, it is not a REAL food!

7. Remember, READ IT BEFORE YOU EAT IT (Do the hand motion again)!



Week 4 – Vitamins Today’s Topic: Introduction to Vitamins A and D (Topic 1 of 2)

Objective

To explain what vitamins are and why they are important for your body.


1. Today we are going to talk about vitamins. Who knows what a vitamin is?

2. Vitamins are found in foods and your body needs them to grow, go and feel SUPER. Each vitamin has a special role in your body and it is important that we get enough of each one.

3. There are many different kinds of vitamins. Vitamins have letter names like A, B, C, D, E, K etc. Different vitamins do different things to help keep you healthy.

4. Vitamin A helps to prevent eye problems, fight disease and keep your skin healthy.

5. You can find Vitamin A in orange vegetables like carrots and in orange fruits like cantaloupe.

6. Vitamin D strengthens bones because it helps your body absorb calcium.

7. You can get Vitamin D when you get sunlight on your body. You can also get it from fish (like salmon), egg yolks and fortified foods like milk.



Week 4 – Vitamins Today’s Topic: Vitamins C and Others (Topic 2 of 2)

Objective

To explain what vitamins are and why they are important for your body.


1. Who remembers what we talked about last class? VITAMINS

2. What are vitamins? Vitamins are found in foods and your body needs them to grow, go and feel SUPER.

3. Last class we talked about Vitamin A and D. Today we are going to talk about Vitamin C.

4. Vitamin C helps to keep your skin, teeth, gums and bones healthy. It also helps your wounds or cuts to heal.

5. Who knows what foods contain Vitamin C? ORANGES! A lot of other things do too like, red berries, peppers, tomatoes and broccoli.

6. The best way to make sure you are eating a variety of vitamins is to choose fruits and vegetables with lots of different colors!! Imagine a rainbow!!



Week 4 – Minerals Today’s Topic: Introduction & Calcium (Topic 1 of 1)

Objective

To explain what minerals are and why they are important for your body.


1. Today we are going to talk about minerals. Who knows what a mineral is? It sounds like something that you dig up in a mine, but you can actually find minerals in foods.

2. Minerals are important to help you grow, go and feel super, just like vitamins. Each mineral has a special job just like vitamins too.

3. There are many different kinds of minerals and they all do different things. Can you think of some minerals? Calcium, Iron, Sodium, Potassium, Zinc, Magnesium, Phosphorous and even Fluoride.

4. Let’s talk about Calcium – you need to have calcium to build strong bones and teeth. It is also important to keep your muscles working and strong too.

5. Who remembers what vitamin helps you absorb calcium? Vitamin D!

6. You can find Calcium in dairy products such as milk, cheese and yogurt. You can also find it in leafy green vegetables like spinach. It is also in beans, tofu and almonds.

7. REMEMBER, if you eat a variety of different colored fruits, vegetables and lots of REAL food, your body will be filled with minerals too.



Week 5 – Sugar Today’s Topic: Is there sugar in my food? (Topic 1 of 3)

Objective

To share other names for sugar so that kids can be better ingredient detectives.


1. Do you remember a few weeks ago when we first talked about being an ingredient detective?

2. There is one ingredient that is hiding in lots of foods. Who can guess what it is? I will give you a hint, it makes you feel Sluggish ...SUGAR!!

3. Sugar does not add any nutritional value to your food – it has NO Vitamins!

4. Eating too much sugary foods is also bad for your teeth.

5. Some food manufacturers call sugar by other names, so that it can more easily be hiding in your foods. Here are some other names for sugar ...

Barley Malt, Buttered Syrup, Cane-juice Crystals, Caramel, Carob Syrup, Corn Syrup, Corn Syrup Solids, Dextran, Dextrose, Diatrase, Diastatic Malt, Ethyl Maltol, Fructose, Fruit Juice, Fruit Juice Concentrate, Glucose, Glucose Solids, Golden Syrup, High-Fructose Corn Syrup, Honey, Lactose, Malt Syrup, Maltodextrin, Maltose, Mannitol, Molasses, Refiners Syrup, Sorbitol, Sorghum Syrup, Sucrose.

6. WOW!!!!! Can you believe that Sugar can have so many different names?

7. Look at some ingredient lists at home tonight. See what you can discover!!

8. REMEMBER - Read it before you eat it (Do the hand motion again!)

Homework Assignment

Go home and check your labels. Report back about hidden sugars on food labels and identify which sugar from the list you found. You can even bring in the package to show the class!



Week 5 – Eating and Sleeping Today’s Topic: Balance (Topic 2 of 3)

Objective

To tell kids that getting plenty of sleep is also related to nutrition!


1. Who remembers when we talked about sleeping the first week of class? How many hours of sleep should the average BOKS kid need? About 10 hours, right?

2. Did you know that if you don’t get enough sleep, it can affect what and how much you eat too?

3. When you are tired, your brain and your body don’t communicate well. What does this mean?

4. When you are tired, your brain may tell your body that you are hungrier than usual, so you eat more than normal.

5. When you are tired, your brain may still tell your body it is hungry, even after you have already eaten.

6. Lastly, when you are tired, it is natural to want to eat a snack to give you more energy. This often causes you to eat more than you normally do. You may also choose FAKE foods because they are quick and easy, but you know already know they make you feel sluggish.

7. So, once again, in order grow, go and feel super, you need to get enough SLEEP!!



Week 5 - Game Today’s Topic: Alphabet Food Game (Topic 3 of 3)

Objective

Play this fun BOKS Bit game again; it has been a while so the kids can think of new foods!


1. Let’s play a game ... Try to think of a food that starts with the letter A.

2. We will go around the room so that everyone who wants a turn can take one.

3. Let’s take turns by grades; kindergarten will start with A, first grade with B and so on.

4. If we can’t think of a food that starts with A, another grade can help out too.

5. We will keep going until we get through the whole alphabet.

6. Next time you go to the market, you can look for some of the foods we talked about and try something new!

Suggestions

A – Apples, B – Blueberries, C – Carrots, D – Dill pickles, E – Eggplant, F – Frankfurter, G – Grapes, H – Hamburger, I – Ice cream, J – Jalapeño peppers or Jam, K - Kiwi, L – Lettuce, M – Macaroni, N – Noodles, O - Olives , P – Potatoes, Q – Quinoa (grain) or Quail, R – Radish, S – Spaghetti, T – Tomatoes, U – Ugli Fruit, V – Vegetables, W – Watermelon, X – Chex cereal, Y – Yogurt, Z – Zucchini



Week 6 – Food Cues Today’s Topic: Everyday foods vs. Sometimes foods (Topic 1 of 3)

Objective

To discuss how to eat certain foods in moderation.


1. Remember a few weeks ago when we talked about Real Foods? These are foods that give you energy to GO make you feel SUPER and you can eat them every day and they will help you stay healthy. You can also call them Every Day foods because you want to eat lots of them every day.

2. Can you list some Every Day foods? Ask for ideas (Fruits, Vegetables, Lean Protein, Low Fat Dairy Products, Nuts and Seeds).

3. We also talked about another kind of food. Who remembers what that was? FAKE foods. These are foods that may make you say Whoa because they can make you feel Sluggish.

4. Because the foods make you feel sluggish, you probably don’t want to eat them all the time, which is why we call them Sometimes foods.

5. Can you think of a few Sometimes foods? Ask for ideas (Ice cream, Fast Food, Fried Foods, Potato Chips, Candy).

6. If you eat lots of everyday foods and fewer sometimes foods, you will have the right kind of fuel to make you Grow, Go, Feel SUPER and Stay healthy.

Homework Assignment

Try to eat more Everyday foods. See if you can go a whole day without a Sometimes food. Maybe even from now until the next BOKS class!



Week 6 – Food Cues Today’s Topic: Sit Down, Slow Down, Savor the Flavor (Topic 2 of 3)

Objective

Strategies to enjoy meal time.


1. Sit Down, Slow Down and Savor the Flavor. What do you think that means? Take some suggestions.

2. Sit Down, Slow Down and Savor the Flavor is an idea to help you and your families enjoy your mealtimes together!

3. Let’s break the whole thing apart. First, Sit Down. What does that mean? Sit down at a table for mealtimes. Try not to walk around, eat in front of the TV or while in the car.

4. No matter if your family is big or small, it is still important to sit down together to eat dinner.

5. Why? Because it is nice to sit as a family whenever possible and talk about the day and listen to each other.

6. Next, Slow Down. What does that mean? Eating a meal is not a race. Did you know that it takes 30 minutes for your brain to recognize what you just put into your belly? If you hurry through your meal, your brain may still be thinking you are hungry, when you actually aren’t. Eating slowly allows you to relax and talk.

7. Last, Savor the Flavor. What does that mean? Who knows what Savor means? It means having a special taste or quality. So Savor the Flavor means enjoy the yummy food you are eating. Someone in your house prepared or bought the food and hopes that you will enjoy eating it.

8. Let’s say it together - Sit Down, Slow Down and Savor the Flavor! Try this tonight or this weekend, have dinner with your family.

Homework Assignment

Sit Down, Slow Down and Savor the Flavor with your family tonight or this week!



Week 6 – Food Cues Today’s Topic: Portion Size (Topic 3 of 3)

Objective

Making SUPER food choices.


1. Sometimes we find ourselves eating with our eyes and not with our tummies. What do you think that means?

2. Sometimes food looks too good to resist, right? 3. Think about these things:

Maybe we are eating just because other people are eating?

Maybe we are eating because we are bored and the food is right there “staring” at us?

Maybe we are eating because we are watching a TV commercial for something that looks good. 4. What can you do?

Check in with your tummy and think about when you last had something to eat. If you are hungry, make a super choice – try and find some REAL food to eat, that will give you

energy to go! Ask for some examples of real foods – see if the class agrees with the suggestions. If you are not hungry, you can just say no thank you!

Maybe you are thirsty – go get a big glass of water. 5. Sometimes it is hard to make a super choice. This is what you can do:

Think about some of the other choices you made during the day, were they super?

Is this food really something special?

If the answer is yes, then have your treat and enjoy it, but as we learned last week, sit down, slow down and savor the flavor©

Homework Assignment

Try not to eat with your eyes, but rather with your tummy! Come back to class next time and share your story! Good luck!



Week 7 – Session 1 Review Today’s Topic: Ingredient List (Topic 1 of 3)

Objective



1. During BOKS, we have spent a lot of time talking about the ingredients in the foods you eat. Let’s review some of the important things we talked about.

2. REMEMBER: You can’t just read the big words on the front of the food package! You need to be an ingredient detective and read the small writing on the back of the package to find out what the food is really made of.

3. REMEMBER: The pictures on the package sometimes try to make food look healthier than it really is.

4. REMEMBER: When you read the ingredient list, the first ingredient on the list is the biggest, which means there is the most of this in your food.

5. REMEMBER: When you read the list, is sugar (or another name for sugar) at the top of the list? Could you make a better choice?

6. REMEMBER: Look for REAL ingredients, not FAKE ones like partially hydrogenated oil. (a sluggish fat)

7. REMEMBER: Try to avoid foods with a long list of ingredients that are hard to pronounce.

8. REMEMBER: Fruits and Vegetables have just one ingredient, they contain lots of vitamins and most of all, they taste delicious!



Week 7 – Session 1 Review Today’s Topic: Nutrition Label (Topic 2 of 3)

Objective



1. Besides being an ingredient detective, it is also good to be a nutrition label detective. Who can remember the 5 main things to notice on the nutrition label?

Servings per Container Calories Trans Fat Fiber Sugar


3. REMEMBER: The number of calories on the label is for each serving, not for the whole box.

4. REMEMBER: The less trans-fat in a food, the better.

5. REMEMBER: The more fiber, the better. You can find fiber in things that are made with whole grains, like whole wheat bread, cereal, pasta, pretzels and crackers.

6. REMEMBER: The less sugar, the better. Look for sugar that is disguised with other names like high-fructose corn syrup and try to avoid these foods.

7. Riddle – If you find out information about the food you are eating by reading a nutrition label, how do you find out information about eggs since they don’t come with a label? Check out the Hen-cyclopedia!



Week 7 – Session 1 Review Today’s Topic: Macronutrients (Topic 3 of 3)

Objective




2. When do you eat Protein, Fat and Carbs? At every meal!

3. What is Protein? Anything that walked, swam or flew before it got to you!

4. There are two exceptions for Protein - Tofu and Beans!

5. What is a super kind of Protein? Lean Protein like Chicken, Fish, Eggs, Deli Meat, Ground Beef.

6. What is a Carb? Fruits, Vegetables and Grains.

7. What is a super kind of Carb? One with only 1 or a few ingredients! Apples, Triscuits, Grapes

8. What is important to remember about Fat? Fat will NOT make you fat as long as you don’t eat too much! What is the name of a really sluggish fat? A Trans-Fat!

9. What are some super fats that are good to eat? Almonds, Avocado, Peanut Butter, Sunflower Seeds.



Week 8 – Food Safety Today’s Topic: Food Storage (Topic 1 of 3)

Objective

Explain to kids which foods that are safe to be unrefrigerated or not.


1. What happens to food when it is left out sitting on the kitchen counter? It depends on what kind of food it is, right?

2. What foods could be ok to be left out, just in the air? Take suggestions. (Uncut fruit like Apples, Bananas and Oranges, some vegetables like Tomatoes, Potatoes, Onions)

3. What foods could be left out, but need to be in a container or covered in plastic wrap to stay fresh. Take suggestions. (Bread, Baked Goods, Nuts and Seeds, Cereals, Pasta)

4. Ok, now what foods need to go into the refrigerator? Take suggestions. (Milk, Yogurt, Lunch Meat, Cut Fruit and Vegetables, Opened Jars or Cans of Sauces, Salad Dressing, Ketchup, Salsa, Spaghetti Sauce)

5. Why do you think these foods need to go in the refrigerator? Because the cold temperature keeps bacteria or germs from growing on the food.

6. What happens if a food that should go in the refrigerator is left out for too long? The food could spoil and if you eat it, you could get sick.

7. Can food spoil in the refrigerator? YES, foods can spoil even if they are refrigerated. Sometimes foods have an expiration date on them, this means you should eat the food before this date.

8. Sometimes, the food changes its appearance (gets furry) or starts to smell. Then you know it has spoiled too!

9. But remember even if your food hasn’t changed its appearance or smells, it still could be bad. Try this motto – When in doubt, throw it out!

Suggestions

Bring in food pictures and ask class to describe food storage needed.

Homework Assignment

Pay attention to which foods need to go in the fridge and which ones don’t. Report back next class.



Week 8 – Food Safety Today’s Topic: School Lunches (Topic 2 of 3)

Objective

Discuss ways to make sure your home packed lunch is safe to eat.


1. Who likes to buy lunch at school? Who likes to bring lunch to school? Who does a little bit of both?

2. Today we are going to talk about how you can make sure your home packed lunch will taste as good at school as it would at home and how to keep it fresh and safe to eat.

3. What can you do to keep your lunch fresh? Take suggestions – pack it in a cooler or insulated bag, bring ice or ice packs, pack foods that can’t spoil in the heat, like bread and uncut fruits and vegetables.

4. How do you keep leftovers or foods that need to be served warm (like soup or macaroni and cheese) at the right temperature? You can put them in a thermos.

5. It is also important to make sure that your lunchbox stays clean, right? Keep food in tightly sealed containers to prevent spills and make sure to wipe up spilled food. Wash fruits and vegetables before you put them into your lunch box, even if you are going to peel them, to get pesticides or bacteria off of them.

6. What should you do with lunch leftovers? Your parents may want you to bring them home to see what you have eaten. By the time you get home from school, though, any leftover food should probably be thrown out.

7. Remember the motto, when in doubt, throw it out.



Week 8 – Food Safety Today’s Topic: Allergies (Topic 3 of 3)

Objective

Explain what an allergy is and how to tell if a food is safe to eat if you have allergies.


1. Today we are going to talk about allergies. Raise your hand if you have a food allergy.

2. Lots of people are allergic to certain foods. When you are allergic, that means your body can’t digest certain foods the way it is supposed to.

3. If you are allergic to a food and you eat it by mistake, you may get a stomach ache, or become itchy or swell up with hives. You can also get very sick.

4. Who knows what the device is called that helps to deliver allergy medicine quickly? An epi-pen.

5. If someone you know is having an allergic reaction, what do you do? Find an adult and call 911.

6. How can you tell if a food has an ingredient you could be allergic to?

7. First, read the ingredient label. Besides the ingredient, the label will tell you whether the product contains or was made in a factory that also uses common allergens like peanuts, nuts, dairy, eggs, wheat or shellfish.

8. Second, if the product is homemade, ask the person who made it. If you can’t find the person then follow this rule – When in doubt, do without!

9. It is important that when you are in school you do not share food with your classmates. Certain kids could be allergic to your food. Also sharing food is a fast, easy was to spread germs and illness. Just like your hands, keep your food to yourself!



Week 9 - Snacks Today’s Topic: Ideas for School Snacks (Topic 1 of 3)

Objective To give kids different options for school snacks.


1. Raise your hand if you bring a snack to school every day. Do you pack your snack or does someone else?

2. What are some things that you like to bring for snack? (Take some suggestions) 3. Here are some SUPER snack ideas to think about ...

Fruit is an easy thing to bring. Try bringing something a little different that you can eat with a toothpick like pieces of Kiwi Fruit, Pineapple Chunks, Clementine Wedges or Mangoes.

Try other kinds of fruit products like unsweetened applesauce cups or crushers. Crushers are super fun to eat and don’t require a spoon!

Anything that you can pop into your mouth easily like Baby Carrots, Cherry Tomatoes, Mini Peppers, Baby Cukes or Snap Peas. Bring something fun to dip your veggies in like Hummus, Guacamole, Lite Ranch Dressing, Nut Butters (if that is allowed) or Salsa.

Other protein filled snacks are reduced sodium ham or turkey chunks. Just make sure that there is not a lot of salt or other things in the ingredient list that you can’t pronounce. You can also try Hard Boiled Eggs or Tuna in a single serving pouch.

For crunchy snack ideas, try Popcorn, Mini Brown Rice Cakes, Triscuits, Whole Grain Corn Tortilla Chips and Whole Wheat Pretzels. You can also try Sunflower Seeds or even Almonds if you school allows nuts.

There are things that could be lunch, but if you pack smaller quantities, they make an excellent snack too, like whole wheat mini bagels with lite cream cheese or a

1/2 sandwich on whole

wheat bread with reduced sodium turkey, chicken or ham lunchmeat. What about dairy???? Low fat yogurt (watch out for sluggish ones with lots of sugar), cheese sticks

and cottage cheese cups are all great options. Lastly – what is a super drink to bring with your snack???? WATER! Remember when we talked about food safety? Your dairy products, dips and protein need to be

kept cold with an ice pack!

Suggestions Pass out snack list items for kids to bring home!



Week 9 - Snacks Today’s Topic: Special Events/Parties (Topic 2 of 3)

Objective

How to make Super choices when you are at a party!


1. Who remembers when we talked about Everyday foods compared to Sometimes Foods? What is a Sometimes food?

2. A sometimes food is usually a FAKE or processed food. They may make you say Whoa because they can make you feel Sluggish. You probably don’t want to eat these kinds of foods all the time which is why we call them Sometimes foods.

3. Who can give me a few examples of Sometimes foods? (Ice Cream, Cupcakes)

4. BUT – Sometimes foods often taste REALLY good and they are also often served at parties and special events. So what can you do?

5. If you know that you are going to a party, have a super breakfast and then get ready to go. Enjoy yourself and have fun.

6. When it comes to snacks, this is the Sometime to indulge in a sometime food, right? It is special occasion! Still, just because the food tastes really yummy and there may be lots of it, remember to listen to your tummy and stop eating the treats when you feel full.

7. Remember from a few weeks ago, we said Sit down, Slow down and Savor the flavor! Stick to this

motto when you are having your treats too!

8. After the party, play with your friends, run around, and hang out with your family, all that good stuff.

9. You can eat dinner just like always, and if someone asks you if you would like an after dinner treat, you can think about the options and make a SUPER choice!



Week 9 - Snacks Today’s Topic: Spelling and Snack Game (Topic 3 of 3)

Objective

Reinforce fun snack options for kids! Tip – have the kids sit down by grades when you gather them together.


1. Today we are going to play a game about snacks. I am going to say a SUPER snack and then, someone in your grade needs to spell it CORRECTLY. If the first person doesn’t spell it correctly, someone else in your grade with have a second chance.

2. Here are some ideas: Kindergarten – Apples, Ham, Milk 1

st grade – Grapes, Eggs, Water

2nd

grade – Bananas, Carrots, Cheese, 3

rd grade – Cucumbers, Peppers, Oranges, Turkey

4thgrade – Strawberries, Almonds, Broccoli

5th grade – Yogurt, Zucchini, Triscuits

Others/Challenges – Eggplant, Tomatoes, Applesauce, Clementine’s, Jicama, Plantain Chips



Week 10 – Balanced Meals Today’s Topic: Intro and Breakfast (Topic 1 of 3)

Objective

Discuss why it is important to combine different kinds of foods together


1. We have talked about eating REAL foods that make you GROW, GO and feel SUPER. 2. Did you know that it is also important to eat certain SUPER foods together to make your meals and

snacks balanced? 3. Why? Because when your meal is balanced, you feel full and have long lasting energy to

keep growing, learning and playing! 4. Here is the idea, first you take your Carb (remember a carb is a grain, fruit or veggie), then you partner

it with some Protein (meat), Dairy (milk or cheese) or Fat (nuts and dips) and voila, your plate is balanced.

5. So let’s practice this a little bit ... For breakfast, let’s start with a piece of whole wheat toast. What can you partner that with?

Take some suggestions. How about peanut butter or sunflower butter and a glass of milk. YUM! Now let’s start with a banana. What can you add here? What if we made a breakfast sundae –

slice up your banana and add it to some Greek yogurt. Then add in some nuts or whole grain cereal. YUM again!

Here is one last idea. This time, let’s start with a veggie like spinach. What can you add? How about adding an egg and a little bit of cheese. You could even make a little wrap by piling the food into a whole wheat tortilla. Triple YUM!

Suggestions Print a picture of My Plate, from the internet so that kids can have an idea of what a balanced plate

looks like.

Homework Assignment

When you have breakfast tomorrow morning, see if you can balance out your plate. Let us know how you do!



Week 10 – Balanced Meals Today’s Topic: Lunch, Dinner and Snacks (Topic 2 of 3)

Objective

Continue to discuss why it is important to combine different kinds of foods together.


1. Who remembers what we talked about last class? That is right, balanced meals. 2. Why do you eat a balanced meal? So you feel full and have long lasting energy to keep growing,

learning and playing! 3. How do you combine the foods together? First you take a Carb and then you partner it with Protein,

Dairy or Fat. 4. If you wanted to bring a balanced snack to school, what are some ideas?

Cut veggies like carrots with hummus or ranch dressing Whole wheat crackers with some ham and cheese

5. How about lunch? A sandwich is a super way to start a balanced lunch. Start with whole wheat bread, add some tuna or turkey. What else do you need? How about a fruit

and a veggie, like an apple and some carrot sticks. Include a nut butter or dip to add some flavor. What is left? WATER or skim milk to drink.

6. What about dinner? Who likes spaghetti and meatballs? What is the Carb? The spaghetti! What is the Protein? The

meatballs! What else can you add? Top it with tomato sauce (another Carb) and some shredded cheese (Dairy/Fat).How about some cut cucumbers and carrots with dip? (more Carbs and some Fat). For dessert you can have some yogurt with fruit (Dairy/Carb). I am thirsty now – how about some water or skim milk? That was easy, right?

Suggestions Bring in a written example of a balanced meal. If kids are interested, they can try to write a plan at

home too. You can create a template for this.

Homework

Try to eat a whole day of balanced meals this weekend. See how you do and report back!



Week 10 – Balanced Meals Today’s Topic: Game (Topic 3 of 3)

Objective

Have the kids divide into two teams and practice putting together balanced meals. Have the trainers help to lead each group.

Discussion Questions 1. Team A is the Carb team and Team B is the Super Fat/Dairy team and Team C is the Protein team.

(Note – trainer, make sure to remind each team what food are in their category)

2. Let’s work together to make some balanced meals that will taste great. Each team will have a chance to share their food item. (Consider assigning a trainer to each team or create a team captain)

3. Let’s Start – Team A, pick your Carb, Next Team B your Fat or Dairy, Team C Protein.

4. Is this a well balanced meal? What time of the day would you eat this meal?

5. Let’s play again, this time we will start with Team B, then C and then A.

6. Is this a well balanced meal? What time of the day would you eat this meal?

7. Let’s play one more time, starting with C, then A then B.

8. What is your favorite meal that we created? Take a vote!

Suggestion

Hand out Balanced Eating practice worksheet.



Week 11 – Review Today’s Topic: Real Food (Topic 1 of 3)

Objective

To review the key points of eating Real foods, Go/Whoa, Super/Sluggish.



2. What is real food? Fruits and vegetables, whole grains, beans, nuts, dairy products and meat (poultry, fish too)

3. What do Real Foods do? They make you GO! They help you grow and learn and stay healthy, they fuel your mind and body and make you feel SUPER!

4. What do you call foods that are made in a factory and don’t include fresh, real foods? Fake Foods, like potato chips, pop tarts and cookies.

5. These foods may not give you the fuel to go; instead you may feel like WHOA!

6. WHOA foods can make you feel SLUGGISH because they don’t provide the fuel our bodies and minds need to feel their best.



Week 11 – Review Today’s Topic: Ingredient Detective (Topic 2 of 3)

Objective

To review how to be an ingredient detective.


1. How can you become an ingredient detective? Pick up your package and turn it around to see the ingredient list. READ IT BEFORE YOU EAT IT!

2. What does the list tell you? It tells exactly what is in the food you are going to buy or eat.

3. The first ingredient on the list is the biggest. This means that the food you are eating is mostly made up of the ingredients that come first on the list.

4. If the list of ingredients is really long or you can’t pronounce the ingredients, it is a sign that the food might not be a real food, but rather a fake food.

5. Here is a final clue – if you can’t picture your food item, growing in a field or existing in nature, it is not a REAL food!



Week 11 – Review Today’s Topic: Motions and Slogans (Topic 3 of 3)

Objective

To review the important cues taught during the session.

Discussion Questions:

Part 1:

1. Who remembers the hand motions for READ it BEFORE you EAT it? Read it (open hands like a book) Before (roll hands like you are spooling yarn) Eat It (take both hands and pretend to eat)

Chomp chomp (Place hands together, palms touching and pretend to chomp/eat something) 2. What does this mean? You can be an ingredient detective and look at what your food is made of. 3. How do you do that? Turn the box or package over and actually read the ingredients.

Part 2:

1. What is the statement that helps you to remember how to enjoy family mealtimes together?

2. Sit Down, Slow Down and Savor the Flavor

3. Raise your hand if you have tried this with your family. If you haven’t, give it a try this weekend!

Part 3:

1. What was the motto when we talked about food safety and spoiled food?

2. WHEN IN DOUBT, THROW IT OUT!

3. What do you do if you have a food allergy and you are not sure about the ingredients in something?

4. WHEN IN DOUBT, DO WITHOUT!



Week 12 – Games, Riddles and Jokes Today’s Topic: Final Week Fun (Topic 1 of 3)

Objective Keeping nutrition in perspective with some fun jokes and riddles.


1. Q: What food is black and white and green and bumpy?

2. A: A Pickle in a tuxedo!

3. Q: What do you call Cheese that is not your own?

4. A: Nacho Cheese!

5. Q: What is the best thing to put into a cake?

6. A: Your teeth

7. Q: Boy is eating dinner with his family. All of a sudden the boy says to his brother, “This food tastes kind of funny ...” What does the brother say?

8. A: “Hmmm, then why aren’t you laughing!”

9. Q: Did you hear the joke about peanut butter?

10. A: I am NOT telling you – you might spread it!

11. Q: Why did the fisherman put peanut butter on his hook?

12. A: Because he wanted to catch a jellyfish!

Homework

Ask kids if they have any jokes to add along too or bring them to the next class!




Objective

Keeping nutrition in perspective with some fun jokes and riddles.


1. Q: Why do French people like to eat snails?

A: Because they don’t like fast food!

2. Q: Why should you not tell an egg a joke?

A: Because it might crack up!

3. Q: What kind of nut always seems to have a

cold? A: CA- SHEWS!

4. Q: Why shouldn’t you tell a secret on a farm? A:

Because Potatoes have eyes and Corn has ears!

5. Q: What do you give to a sick lemon?

A: Lemon- Aid!

6. Q: What did the mother ghost say to the baby ghost?

A: Stop goblin your food!




Objective

Memory and Food game to teach nutrition.


1. Your class is going on a picnic. YEAH!!! You need to pack up your picnic basket. 2. Let’s make a list of things we are going to pack. Here is the catch ...

The foods need to be SUPER foods You need to say if your food is a protein, fat or carb.

You need to remember and recite what the kids in front of you have already packed 3. Go around the class, taking turns choosing what to pack. (You can partner up the kids if it is easier!!!) 4. Here is an example:

I am going on a picnic and I am bringing chicken (Protein) I am going on a picnic and I am bringing watermelon (Carb) and chicken (Protein) I am going on a picnic and I am bringing guacamole (Fat), watermelon (Carb) and chicken (Protein)

Go for as long as you can © 5. Consider if you should divide the class into groups by grade or color group to keep things orderly!



BOKS Bits Session 3


Week 1 - Introduction Today’s Topic: BOKS Bits (Topic 1 of 3)

Objective

Explain the BOKS Bit and the general purpose of the Bits.



2. At the beginning or end of every class, one of your trainers is going to talk to you about food. kids who have been at BOKS before are familiar with the Bits. This session we will learn some new things and review important topics from the previous session.



5. Please share all this information at home with you family, your parents and siblings.




Week 1 – Eating and Sleeping Today’s Topic: Balance (Topic 2 of 3)

Objective

To tell kids that getting plenty of sleep is also related to nutrition!


1. Who remembers when we talked about sleeping last session? How many hours of sleep should the average BOKS kid need? About 10 hours, right?

2. Did you know that if you don’t get enough sleep, it can affect what and how much you eat too?

3. When you are tired, your brain and your body don’t communicate well. What does this mean?

4. When you are tired, your brain may tell your body that you are hungrier than usual, so you eat more than normal.

5. When you are tired, your brain may still tell your body it is hungry, even after you have already eaten.

6. Lastly, when you are tired, it is natural to want to eat a snack to give you more energy. This often causes you to eat more than you normally do. You may also be more likely to choose FAKE foods because they are quick and easy, but you now already know they make you feel sluggish.

7. So, once again, in order to grow, go and feel super, you need to get enough SLEEP!!



Week 1– Review Real and Fake Foods Today’s Topic: Real and Fake Food (Topic 3 of 3)

Objective






4. What do you call foods that are made in a factory and don’t include fresh, real foods? Fake Foods, like potato chips, candy and cookies.





Week 2 – Food Cues Today’s Topic: Everyday foods vs. Sometimes foods (Topic 1 of 3)

Objective

To discuss how to eat certain foods in moderation.


1. Remember last week when we talked about Real Foods? These are foods that give you energy to GO make you feel SUPER and you can eat them every day and they will help you stay healthy. You can also call them Every Day foods because you want to eat lots of them every day.

2. Can you list some Every Day foods? Ask for ideas (Fruits, Vegetables, Lean Protein, Low Fat Dairy Products, Nuts and Seeds).

3. We also talked about another kind of food. Who remembers what that was? FAKE foods. These are foods that may make you say WHOA because they can make you feel SLUGGISH.

4. Because the foods make you feel sluggish, you probably don’t want to eat them all the time, which is why we call them Sometimes foods.

5. Can you think of a few Sometimes foods? Ask for ideas (Ice Cream, Fast Food, Fried Foods, Potato Chips, Candy).

6. If you eat lots of everyday foods and fewer sometimes foods, you will have the right kind of fuel to make you Grow, Go, Feel SUPER and Stay healthy.

Homework Assignment

Try to eat more Everyday foods. See if you can go a whole day without a Sometimes food. Maybe even from now until the next BOKS class!



Week 2 – Game Time Today’s Topic: Fake Food, Processed Food, Real Food (Topic 2 of 3) (Like Good Witch, Bad Witch, Sandwich)

Objective

Use the knowledge kids have gained in a fun game!


1. Today we are going to play a game. It is kind of like Good Witch, Bad Witch, Sandwich but with a twist. Instead, it will be Fake Food, Processed Food, Real Food. Let me explain ...

2. Remember, Real Foods are foods that give you energy to GO make you feel SUPER and you can eat them every day and they will help you stay healthy. Real foods are fruits, vegetables, lean protein, low fat dairy products, nuts and seeds.

3. Remember, Fake foods that may make you say WHOA because they can make you feel SLUGGISH. Fake foods are things like Ice Cream, Fast Food, Fried Foods, Potato Chips, Candy.

4. Remember, Fake foods can have REAL foods in them, but because they are processed, it makes them fake. Processed foods include things like Chicken Nuggets, Hot Dogs, and Fruit Rollups. At first you may think these are Real Foods but they are really Whoa foods too.

5. Let’s play the game now. Here is what to do:

Format: This can be whole group or you can divide into smaller groups as needed.

Materials: 2 cones at starting line and 2 cones at finish line

Set Up: Place cones at starting line and the end of the gym, trainers must be taggers

Object: Don’t get tagged!

Detail 1. Kids all line up on the starting line. The trainer stands in the middle and shouts a food

from the list below (fake, processed or real).

2. If the taggers say a real food from the list, the players take one step forward.

3. If the taggers say a processed food from the list, the players take one step backward.

4. If the taggers say a fake food from the list, the players run from one side to the other. If

they get tagged, they now help the taggers, but cannot be the one to call out the foods.

5. Remind kids that they will have to listen carefully. If they make an incorrect choice, they

will do 3 squats and keep playing.

6. When you finish the game, review some of the foods that were confusing and explain

why the food is real, processes and fake.

Suggestion: Trainers should make a cheat sheet of foods!

List of foods to use:

Real Foods: Apple, Carrot, Chicken, Avocado, Tuna fish, Eggs, Almonds, Banana, Steak, Broccoli

Processed Foods: Chicken Nuggets, Fruit Rollups, Chocolate Covered Strawberries, Fried Zucchini, Vitamin Water, Grape Juice, Carmel Apple, Chocolate Milk, Frozen Yogurt, Hot Dog

Fake Foods: Pop tarts, M&M’s, Oreos, Doritos, French Fries, Donuts, Jelly Beans, Soda, Ice cream, Birthday Cake


Week 2 – Nutrition before Physical Activity Today’s Topic: What to eat before metrics (Topic 3 of 3)

Objective

Prepare kids for metrics next week.

Discussion Question

1. Next week, we are going to be timing you in the 400 meter during class. 2. It is especially important to eat a smart breakfast before class. 3. What do you think would be some good things to eat before metrics day? (take some answers) 4. Here are some suggestions for you:

First – don’t try something new. Why? Because your stomach may not be used to the food and it is best to stick with something “tried and true”

Second – avoid dairy if possible. Why? Because for some kids, dairy can increase mucus

production and this may make it harder for you to breath and exert yourself during the run. Third – WHAT CAN I EAT THEN??? Try a combination of whole grains and protein. Here are

some examples: 100% Whole Wheat Toast and eggs Oatmeal and turkey bacon

1/2 a turkey sandwich on 100% whole grain bread

Making sure that you eat something that you eat regularly will be the right thing for you to do your best!

5. What is one more thing to think about before metrics next week? Get a good night’s sleep!



Week 3 – Game Today’s Topic: Name that Fruit? (Topic 1 of 3)

Objective

Play a guessing game with kids!


1. Fruit 1: This “fruit” is sometimes called the alligator pear because it is pear shaped and its skin is

rough in texture like an alligator. It is a good source of fiber, potassium and vitamin B ... Any guesses? Many people eat me in the form of guacamole

Name that fruit ... ANSWER – AVOCADO! 2. Fruit 2:

This fruit is a type of stone fruit, meaning it contains a pit. It is closely related to the plum and resembles them in color They come in sweet and tart varieties.

Name that fruit ... ANSWER – CHERRY! 3. FRUIT 3:

This fruit has a brown, hairy skin and a bright green flesh It is the most nutrient dense of all fruits (which means it is super healthy) and even has more

vitamin C than an orange. The fruit was named after a New Zealand bird.

Name that fruit ... ANSWER – KIWIFRUIT!



Week 3 – Jokes and Riddles Today’s Topic: Tell some fun jokes and riddles (Topic 2 of 3)

Objective

Tell some jokes during metrics week!


1. Q: What do you get when you put three ducks in a box? A: A box of quackers!

2. Q: Why did the kid eat his homework? A: Because the teacher told him it was a piece of cake!

3. Q: What did the cannibal order for take-out? A: Pizza with everyone on it!

4. Q: What is an astronaut’s favorite sandwich? A: Launch meat!

5. Q: Why do fish avoid the computer? A: So they don’t get caught on the internet!

6. Q: What did the left eye say to the right eye? A: Between us, something smells!

7. Q: Why did the man eat at the bank? A: Because he wanted rich food!

8. Q: Why don’t chickens play sports? A: Because they hit fowl balls!



Week 3 – Game time Today’s Topic: Real and Fake Foods! (Topic 3 of 3)

Objective



Today we are going to play a game. It is kind of like Messy Room but with a twist. Let me explain the game now. Here is what to do:

Format: Divide class in half to make 2 teams Materials: All the balls and all the pinnies (or 2 of any kind of item)

One piece of equipment represents Real foods (balls) and one represents Fake foods (pinnies).

Set Up: Kids line up with teams on opposite sides of the gym or field, divide balls and pinnies equally between teams.

Object: Each team tries to get all the fake food (pinnies) out of their side and onto the other side. At the same time, they are trying to get all the real foods (balls) on their side

Details: 1. Balls must be rolled, not thrown.

2. Kids can do this as a crab walk to slow down the pace of the game

3. Let the kids play for at least 2-3 minutes and then call time – give them a warning ahead of time.

4. In order to “win”, team must have the most real food “equipment” AND list a real food item for each real food piece of equipment.

5. Play again if desired and can play on hands and knees this time.



Week 4 – Session Review Today’s Topic: Ingredient List (Topic 1 of 3)

Objective



1. During BOKS, we have spent a lot of time talking about the ingredients in the foods you eat. Let’s review some of the important things we talked about.

2. REMEMBER: You can’t just read the big words on the front of the food package! You need to be an ingredient detective and read the small writing on the back of the package to find out what the food is really made of.

3. REMEMBER: The pictures on the package sometimes try to make food look healthier than it really is.

4. REMEMBER: When you read the ingredient list, the first ingredient on the list is the biggest, which means there is the most of this in your food.

5. REMEMBER: When you read the list, is sugar (or another name for sugar) at the top of the list? Could you make a better choice?

6. REMEMBER: Look for REAL ingredients, not FAKE ones like partially hydrogenated oil. (a sluggish fat)

7. REMEMBER: Try to avoid foods with a long list of ingredients that are hard to pronounce.

8. REMEMBER: Fresh fruits and vegetables have just one ingredient, they contain lots of vitamins and most of all, they taste delicious!

9. REMEMBER: Read it, Before You, Eat It! (and review hand motions)



Week 4 – Session Review Today’s Topic: Nutrition Label (Topic 2 of 3)

Objective



1. Besides being an ingredient detective, it is also good to be a nutrition label detective. Who can remember the 5 main things to notice on the nutrition label? Servings per Container Calories Trans Fat Fiber Sugar


3. REMEMBER: The number of calories on the label is for each serving, not for the whole box.

4. REMEMBER: The less trans-fat in a food, the better.

5. REMEMBER: The more fiber, the better. You can find fiber in things that are made with whole grains, like whole wheat bread, cereal, pasta, pretzels and crackers.

6. REMEMBER: The less sugar, the better. Look for sugar that is disguised with other names like high-fructose corn syrup and limit these foods.



Week 4 – Session Review Today’s Topic: Macronutrients (Topic 3 of 3)

Objective




2. When do you eat protein, fat and carbs? At every meal, so you can make a balanced plate!

3. What is protein? Anything that walked, swam or flew before it got to you!

4. There are two exceptions for protein - Tofu and Beans!

5. What is a super kind of protein? Lean protein like Chicken, Fish, Eggs, Lower Salt Deli Meats, Ground Turkey.

6. What is a carb? Fruits, Vegetables and Grains.

7. What is a super kind of carb? One with only 1 or a few ingredients! Apples, Triscuits, Carrots

8. What is important to remember about fat? Fat will NOT make you fat as long as you don’t eat too much! What is the name of a really sluggish fat? A trans-fat!

9. What are some super fats that are good to eat? Almonds, Avocado, Peanut butter, Sunflower Seeds.



Week 5 – Games Today’s Topic: Protein, Fat, Carbohydrates (Topic 1 of 3)

Objective

To identify what kind of food it is.


1. Today we are going to play a game to see if you can figure out if a food is a Protein, Fat or Carbohydrate.

2. I will say a kind of food and you tell me what it is – Protein, Fat or Carb.

3. Raise your hand if you know the answer. You can ask kids to answer by grade: Roast Beef (Protein) Plums (Carb) Sunflower Butter (Fat) Mayonnaise (Fat) Sugar Snap Peas (Carb) Popcorn (Carb) Scrambled Eggs (Protein) Tuna Fish (Protein) Olive Oil (Fat) Spaghetti with Tomato Sauce and Meatballs (all three – the noodles are a carb, the sauce is also a

carb, the ground beef or turkey for the meatballs is protein and the oil to cook with is fat)

Extra Tricky: Tofu and Beans (Protein)



Week 5 – Healthy Lifestyle Today’s Topic: General Information (Topic 2 of 3)

Objective

To explain why a healthy lifestyle is important.


1. Who can give me some ideas about what it means to live a healthy lifestyle?

Eat super food (like real foods) Be active (like BOKS!) Get a good night’s sleep (10 hours) Drink lots of water (especially after you’re active) Play, have fun, and laugh

2. Why is it important to do these kinds of things? You feel great when you wake up in the morning! You have energy to make it through the day You are happier Your heart stays strong You can perform and focus better ... in what kinds of things?

School Sports BOKS After school activities

Almost anything! 3. Why is it important that you continue to do these healthy lifestyle things each and every day? 4. Because the more you repeat this kind of behavior, the easier it is for you to do it every day. If you

do something every day for a long time, it becomes a habit.–like brushing your teeth. 5. So, if living a healthy lifestyle is a habit now, as a kid, what will happen as you grow older? 6. You will continue with this habit and hopefully live a long, happy, active life and avoid illnesses. 7. So, what you are doing now, being in BOKS and making super food choices can make a big

difference in your health and life now and when you get older. Pretty cool, huh?



Week 5 – Food Cues Today’s Topic: Sit Down, Slow Down, Savor the Flavor (Topic 3 of 3)

Objective

Strategies to enjoy meal time.


1. Do you remember last session we talked about Sit Down, Slow Down and Savor the Flavor?

2. Who remembers what that means? Take some suggestions.

3. Sit Down, Slow Down and Savor the Flavor is an idea to help you and your families enjoy your mealtimes together!

4. Let’s break the whole thing apart. First, Sit Down. What does that mean? Sit down at a table for mealtimes. Try not to walk around, eat in front of the TV or while in the car.

5. No matter if your family is big or small, it is still important to sit down together to eat dinner.

6. Why? Because it is nice to sit as a family whenever possible and talk about the day and listen to each other.

7. Next, Slow Down. What does that mean? Eating a meal is not a race. Did you know that it takes 30 minutes for your brain to recognize what you just put into your belly? If you hurry through your meal, your brain may still be thinking you are hungry, when you actually aren’t. Eating slowly allows you to relax and talk.

8. Last, Savor the Flavor. What does that mean? Who knows what Savor means? It means having a special taste or quality. So Savor the Flavor means enjoy the yummy food you are eating. Someone in your house prepared or bought the food and hopes that you will enjoy eating it.

9. Let’s say it together - Sit Down, Slow Down and Savor the Flavor! Try this tonight or this weekend, have dinner with your family. If dinner isn’t possible, then maybe breakfast or lunch on the weekend.

Homework Assignment

Sit Down, Slow Down and Savor the Flavor with your family tonight or this week!



Week 6 - Snacks Today’s Topic: Portion Sizes (Topic 1 of 3)

Objective



1. Today we are going to review ways to help you eat the right amount of your snack.

2. What are some super snack choices? Apples, Carrot Sticks, Peppers, 2% Cheese Sticks, Turkey Rollups, Whole Wheat Crackers and Nuts.


4. If you are eating something from a package, the serving size is listed on the back of the box at the top of the nutrition label.

5. How many crackers do you think are in a serving? For many brands, one serving = 5 crackers.

6. Other helpful snack tips include: Use your hand to determine the right size Your index finger measures the amount of cheese Your palm measures protein like lunch meat An open handful measures bag snacks like whole wheat pretzels A closed handful measures nuts and seeds Tip of your thumb measures fats like peanut butter, butter and salad dressing Take what you want on your plate and put away the serving container or dish Try to sit and eat at the table, not from a bag or box.

Note

Consider bringing in a box of crackers to show where the serving size is listed.



Week 6 - Snacks Today’s Topic: Ideas for School Snacks (Topic 2 of 3)

Objective To give kids different options for school snacks.


1. Raise your hand if you bring a snack to school every day. Do you pack your snack or does someone else?

2. What are some things that you like to bring for snack? (Take some suggestions) 3. Here are some SUPER snack ideas to think about ...

Fruit is an easy thing to bring. Try bringing something a little different that you can eat with a toothpick like pieces of Kiwi Fruit, Pineapple Chunks, Clementine Wedges or Mangoes.

Try other kinds of fruit products like unsweetened applesauce cups or crushers. Crushers are super fun to eat and don’t require a spoon!

Anything that you can pop into your mouth easily like Baby Carrots, Cherry Tomatoes, Mini Peppers, Baby Cukes or Snap Peas. Bring something fun to dip your veggies in like Hummus, Black Bean Dip, Guacamole, Lite Ranch Dressing, Nut Butters (if that is allowed) or Salsa.

Other protein filled snacks are reduced sodium ham or turkey chunks. Just make sure that there is not a lot of salt or other things in the ingredient list that you can’t pronounce. You can also try Hard Boiled Eggs or Tuna in a single serving pouch.

For crunchy snack ideas, try plain or Lightly Buttered Popcorn, Mini Brown Rice Cakes, Triscuits, Whole Grain Corn Tortilla Chips and Whole Wheat Pretzels. You can also try Sunflower Seeds or Almonds if your school allows nuts.

There are things that could be lunch, but if you pack smaller quantities, they make an excellent snack too, like whole wheat mini bagels with lite cream cheese or a

1/2 sandwich on whole wheat

bread with reduced sodium turkey, chicken or ham lunchmeat. What about dairy???? Low Fat Milk or Yogurt (watch out for sluggish ones with lots of sugar),

cheese sticks and cottage cheese cups are all great options. Lastly – what is a super drink to bring with your snack???? WATER! Remember when we talked about food safety? Your dairy products, dips and protein need to be

kept cold with an ice pack!

Suggestions Pass out snack list items for kids to bring home!



Week 6 - Snacks Today’s Topic: Spelling and Snack Game (Topic 3 of 3)

Objective

Reinforce fun snack options for kids! Tip – have the kids sit down by grades when you gather them together.


1. Today we are going to play a game about snacks. I am going to say a SUPER snack and then, someone in your grade needs to spell it CORRECTLY. If the first person doesn’t spell it correctly, someone else in your grade will have a second chance.

2. Here are some ideas: Kindergarten – Egg, Nuts, Oats 1

st grade – Bread, Milk, Grape

2nd

grade – Mango, Celery, Cracker, 3

rd grade – Lettuce, Honeydew, Grapefruit, Turkey

4thgrade – Raspberries, Pecans, Broccoli

5th grade – Feta cheese, Zucchini, Pistachios

Others/Challenges – Tomatoes, Papaya, Clementine’s, Pomegranate



Week 7 – Balanced Meals Today’s Topic: Intro and Breakfast (Topic 1 of 3)

Objective

Discuss why it is important to combine different kinds of foods together.


1. We have talked about eating REAL foods that make you GROW, GO and feel SUPER. 2. Remember that it is also important to eat certain SUPER foods together to make your meals and

snacks balanced? 3. Why? Because when your meal is balanced, you feel full and have long lasting energy to keep

growing, learning and playing! 4. Here is the idea, first you take your Carb (remember a carb is a grain, fruit or veggie), then you

partner it with some protein (meat), dairy (milk or cheese) or fat (nuts and dips) and voila, your plate is balanced.

5. So let’s practice this a little bit ... For breakfast, let’s start with a piece of whole wheat toast. What can you partner that with?

Take some suggestions. How about peanut butter or sunflower butter and a glass of milk. YUM! Now let’s start with a banana. What can you add here? What if we made a breakfast sundae

– slice up your banana and add it to some Greek yogurt. Then add in some nuts or whole grain cereal. YUM again!

Here is one last idea. This time, let’s start with a veggie like spinach. What can you add? How about adding an egg and a little bit of cheese. You could even make a little wrap by piling the food into a whole wheat tortilla. Triple YUM!

Suggestions Print a picture of My Plate, from the internet so that kids can have an idea of what a balanced plate

looks like.

Homework Assignment

When you have breakfast tomorrow morning, see if you can balance out your plate. Let us know how you do!



Week 7 – Balanced Meals Today’s Topic: Lunch, Dinner and Snacks (Topic 2 of 3)

Objective

Continue to discuss why it is important to combine different kinds of foods together.


Who remembers what we talked about last class? That is right, balanced meals. Why do you eat a balanced meal? So you feel full and have long lasting energy to keep growing,

learning and playing! How do you combine the foods together? First you take a Carb and then you partner it with Protein,

Dairy or Fat. If you wanted to bring a balanced snack to school, what are some ideas?

Cut veggies like carrots with hummus or ranch dressing Whole wheat crackers like Triscuits with some lower sodium ham and cheese

How about lunch? A sandwich is a super way to start a balanced lunch. Start with whole wheat bread, add some tuna or turkey. What else do you need? How about a fruit

and a veggie, like an apple and some carrot sticks. Include a nut butter or dip to add some flavor. What is left? WATER or skim milk to drink.

What about dinner? Who likes spaghetti and meatballs? What is the Carb? The spaghetti! What is the Protein? The

meatballs! What else can you add? Top it with tomato sauce (another Carb) and some shredded cheese (Dairy/Fat).How about some cut cucumbers and carrots with dip? (more Carbs and some Fat). For dessert you can have some yogurt with fruit (Dairy/Carb). I am thirsty now – how about some water or skim milk? That was easy, right?

Suggestions

Decorate a paper plate with drawings or magazine cut outs of a balanced meal to show the kids. Give each kid a paper plate to bring home and ask them to create their own balanced meal.

Homework

Try to eat a whole day of balanced meals this weekend. See how you do and report back!



Week 7 – Game Time Today’s Topic: Balanced Plate (Topic 3 of 3)

Objective



Today we are going to play a game. It is kind of like Delivery Truck but with a twist. Let me explain the game now. Here is what to do:

BOKS Balanced Plate

Format: Break kids up into small groups

Materials: Cones, Hula Hoop, Laminated Food Cards

Set up: Place cones at the start and end point, put hula hoops at start and spread out food cards at the end cone, within all groups’ reach

Object: Team work and create a balanced plate

Details: 1. One person gets inside the hula hoop and runs to the opposite side of the gym, picks up 1 food item card and brings it back to their group.

2. The next person in line, now holds onto the outside of the hula hoop and runs with the first person down to the other side of the gym and picks up 1 food item card to bring back to their starting line.

3. The next person holds on to the outside of the hula hoop now (so there are 3 people) and they all run down pick up 1 more food item card and bring it back to their team.

4. Continue until everyone in the line is now holding onto the hoop.

5. When you get back to the start, arrange the food item cards to create at least one balanced plate, breakfast, lunch, dinner or snack. You can include a beverage too. If you need to gather another choice, everyone needs to get back onto the hoop, return one card and pick up a new one.

6. Finally, one person from each team will “present” their plate to the class and kids can vote if it is balanced or not.

7. If it is not a balanced plate, the trainer can lead the discussion about what the problem is and give the kids a chance to “fix” grabbing a new card.

8. Remember, what goes into a balanced plate:

Fruit (carb) and/or Veggie (carb)

Meat (protein)

Nuts or seeds (fat)

Possibly whole grains

Possibly dairy

9. This game will function as the end of class game and the BOKS Bit.



Week 8 – Sugar Today’s Topic: Is there sugar in my food? (Topic 1 of 3)

Objective







5. Some food manufacturers call sugar by other names, so that it can more easily be hiding in your foods. Here are some other names for sugar ... (you only need to read a few to the kids)

Barley Malt, Buttered Syrup, Cane-juice Crystals, Caramel, Carob Syrup, Corn Syrup, Corn Syrup Solids, Dextran, Dextrose, Diatrase, Diastatic Malt, Ethyl Maltol, Fructose, Fruit Juice, Fruit Juice Concentrate, Glucose, Glucose Solids, Golden Syrup, High-Fructose Corn Syrup, Honey, Lactose, Malt Syrup, Maltodextrin, Maltose, Mannitol, Molasses, Refiners Syrup, Sorbitol, Sorghum Syrup, Sucrose.



8. REMEMBER - Read it, Before you, Eat it! (Do the hand motion again!)

Homework Assignment Go home and check your labels. Report back about hidden sugars on food labels and identify which

sugar from the list you found. You can even bring in the package to show the class!



Week 8 – Sugar Today’s Topic: How does Sugar attack your teeth? (Topic 2 of 3)

Objective

Help kids understand why eating sugary food is not good for their teeth!


1. Do you remember last class we talked about sugar? Well today we are going to talk about how sugary foods can attack your teeth (YIKES)!

2. Invisible germs called bacteria live in your mouth. 3. Some of these bacteria form a sticky material called plaque on your teeth. 4. When you put sugar in your mouth, the bacteria in the plaque gobble up the sweet stuff and turn it into

acids. 5. These acids are really strong and can break apart the enamel that covers your teeth. 6. That is how you get a cavity!! 7. If you don’t eat too much sugar, then the bacteria can’t produce as much acid to eat away

at the enamel. 8. So ... the best thing you can do for your teeth besides brushing them is stay away from sugar

by eating LOTS of SUPER foods instead!



Week 8 – Game Time Today’s Topic: Sugar (Topic 3 of 3)

Objective



Today we are going to play a game. It is fast paced relay race with a twist. Let me explain the game now. Here is what to do:

Guess the Sugar! Format: Break kids up into groups of 4 – 8 for relay race Materials: Cones, laminated sugar food cards, divided so each group has at least 1 card per person

and the trainer has a sugar cheat sheet Set Up: Place cones at the start and end point; put enough sugar food cards at the end zone for

each kid to take one. Object: Team work and determine how many sugar cubes are in different foods Details: 1. First kid on team runs down to end cone to grab sugar food card, then side shuffles back

(or whatever movement you choose) to tag next person in line. 2. Second kid runs down to end and grabs a card too and returns the same. 3. Continue until each kid has taken a turn and brought back a card.

4. Trainer will allow each team 30 seconds to put the sugar cards in order from least amount of sugar to the most.

5. The trainer will check to see if the team is correct. If they are not, they get 2 more chances to change the order. (30 seconds each)

6. At the end the trainer will review the correct order and the amount of sugar for all food cards.

7. Trainer will lead a discussion about sugar Sugar can make you feel Sluggish

Sugar does not add any nutritional value to your food – it has NO Vitamins!

Eating too much sugary foods is also bad for your teeth.




Week 9 – What to Eat Before Bed Today’s Topic: Suggestions for a snack before bed (Topic 1 of 3)

Objective

Tips on making smart snack choices before bed.


1. What time do you eat dinner in your house? 6 pm maybe. What time do you go to bed? 8 or 9 pm maybe.

2. That can be a long time without eating and sometimes you can get hungry before you go to bed. 3. What are some good things to eat (and do) if you get hungry before bedtime? 4. First, think about if you are really hungry or if you are just bored or trying to avoid going to bed. 5. Next, if you determine that you are really hungry, start with something small, like a cup of warm milk.

Drinking something warm will help you feel more satisfied or full. 6. If that doesn’t interest you, then choose a balanced snack, one that includes more than

one macronutrient. 7. A good example would be a yogurt parfait. Mix low fat yogurt with a whole grain cereal and a little fruit.

Yum. 8. No matter what you decide, avoid things with caffeine like chocolate or soda. Caffeine can act as a

stimulant which will make it even harder for you to go to sleep.

9. Last thing ... remember to brush your teeth after you eat your snack!



Week 9 – Game Time Today’s Topic: Macronutrients (Topic 2 of 3)

Objective



Today we are going to play a game. It is a fast paced relay race with a twist. Let me explain the game now. Here is what to do:

Supermarket Sort! Format: Break kids up into groups of 4 – 8 for relay race Materials: Cones, laminated food cards, divided so each group has at least a few cards per kid Set up: Place cones at the start and end point, put enough food cards at the start cone for each kid

to take a few, but one at a time. Object: Team work and determine types of foods

Details: 1. Who remembers what a Macro Nutrient is? Protein, Fat and Carb 2. Who can give examples of a Protein, Fat and Carb? 3. Break kids up into groups of 4-8 for relay race.

4. First kid on team picks up a food card and runs down to end cone. At the cone, the kid must place the card into the correct category, protein, carb or fat. Then the kid side shuffles back (or whatever movement you choose) to tag next person in line.

5. Second kid grabs a card too and goes through the same exercise. 6. Continue until each kid has taken at least 2 turns and/or all the cards have been used up. 7. Trainer will allow each team 30 seconds to review how the cards are sorted and make

any last minute changes.

8. The trainer will check to see if the team is correct. If they are not, they get 30 more seconds to correct the classification.

9. At the end the trainer will review again and make any necessary corrections. 10. Then, Trainer will lead a very brief discussion about macronutrients and why

is it important to eat a variety of different kinds and colors of foods so that you can GO, GROW, FEEL SUPER and BE HEALTHY!




Week 9 – Other Interesting Stuff Today’s Topic: What is a Whole Grain? (Topic 3 of 3)

Objective

Help kids understand what it means to buy organic food.


1. We have talked a lot in BOKS about whole grains. As an ingredient detective, you need to know how to figure out the difference between whole grains and just grains.

2. Here is the scoop – a grain used to be a whole grain, but has been stripped of its nutritious parts. OUCH!

3. So what does this really mean? Let’s compare whole wheat flour (a whole grain) to wheat flour (just a grain).

4. Imagine that whole wheat flour is an airplane, the whole plane. What would wheat flour be? It would be the plane without the engine!

5. So what does this mean? In order to get all of the fiber and nutrition from a food, you need to eat the whole grain, not just part of it.

6. The whole grain gives us the extra energy we need to play outside and listen in class; just like the engine gives the plane extra power to fly long distances.

7. When you read an ingredient list or nutrition label, how can you tell if you are eating whole grains? 8. First, there should be fiber, at least 2 grams. If there is less than 2 grams of fiber, it is not a whole

grain 9. Next, you need to see the words 100% whole wheat (or grain) on the ingredient list. 10. What if the list says wheat flour, is this a whole grain? NO, you must see the word whole. 11. Quiz: How do you spell whole like in whole wheat flour? WHOLE!



Week 10 – Other Interesting Stuff Today’s Topic: What is Organic Food? (Topic 1 of 3)

Objective

Help kids understand what it means to buy organic food.


1. Who has seen the word organic on some of your foods or at the supermarket? 2. Today we are going to talk about organic food. Organic food is grown by farmers who use renewable

(recyclable) resources and conserve soil and water to preserve the environment for the future. WOW! That must be hard work but is a really good idea.

3. Organic meat, chicken, eggs and dairy comes from animals that are not fed any type of medicine or chemicals.

4. Before a food or product can be labeled organic, a government certifier inspects the farm or company that processes the food. If the item passes inspection, it can get the label.

5. So, is organic food safer or more nutritious than conventional food? Organic food is different than conventional food because of the way it is grown, handled and processed. This doesn’t necessarily mean it is better, but you can talk about it with your parents and decide what makes sense.

6. How can I tell organic food from conventional food? You need to look at package labels or watch for signs in the supermarket. Sometimes a small sticker is placed on fruits and vegetables.

7. Does natural mean organic? No natural and organic are not the same thing. Only foods labeled organic have been certified and meet certain standards.



Week 10 – Other Interesting Stuff Today’s Topic: Blood Sugar Roller Coaster (Topic 2 of 3)

Objective

To talk about how eating foods high in sugar can affect your body.


1. Has anyone ever heard of blood sugar? Can you tell me what it is? Blood sugar is the concentration of sugar in your bloodstream.

2. How do you get sugar into your blood? By eating food! 3. What happens if you eat foods with a lot of sugar like juice, soda, chips, cookies, you know

SLUGGISH foods? 4. Your blood sugar can spike up. Then what happens? 5. Your blood sugar crashes down like a roller coaster ride. Then what happens? 6. With low blood sugar, you feel tired and hungry and want to eat more sugary foods. Then what

happens? 7. You eat the food and the blood sugar roller coaster starts all over again, up and down and up

and down. 8. How can you avoid the roller coaster? By eating balanced meals and snacks with protein, carbs and

fats throughout the day.

Suggestions: 1. Pass out the Blood Sugar Handout 2. Try to get a chalk board or white board to show a diagram of what blood sugar spikes look like.



Week 10 – Other Interesting Stuff Today’s Topic: Fake vs. Real Fruits and Vegetables (Topic 3 of 3)

Objective

Discuss why some foods are fake even though their name may have a fruit or vegetable in it.


1. Lots of foods and drinks have fruits and vegetables in their name. 2. Raise your hand if you think Blueberry Pop tarts are a Super food, because of the word blueberry 3. Raise your hand if you think Blueberry Pop tarts are a Sluggish food 4. This was a tricky question, but they are still a Sluggish food even though the name makes them sound

Super 5. Blueberry Pop tarts are made with a lot of sugar and flavoring to taste like blueberries. 6. Raise your hand if you think Ketchup is a Super food 7. Ketchup looks like it is made out of fresh tomatoes, but most brands are very high in sugar. 8. Raise your hand if you think Apple Pie is a Super dessert 9. Apple pie does have fresh apples in it, but it also has a lot of fat, butter, and sugar. Make sure you

only have a small piece after dinner on a special occasion. 10. Raise your hand if think Fruit Roll-Ups are a Super snack 11. Fruit Roll-Ups are made of mostly sugar. These are actually similar to a candy 12. This last one is tricky. What about Veggie Chips? 13. Most Veggie Chips are still fried, so we need to only have a few. Depending on the brand they might

have a small amount of vegetables in the ingredients, but these can still be a Sluggish snack.



Week 11 – Game Today’s Topic: Name that Fruit? (Topic 1 of 3)

Objective

Play a guessing game with kids – THIS IS THE CHALLENGE VERSION!


1. Fruit 1: This red fruit contains hundreds of seeds in juicy fluid-filled sacs. It is about the size of an orange and has a crown on one end. The peel and rind are very bitter and are not eaten. The fruit is frequently used to make juice

Name that fruit ... ANSWER – POMEGRANATE! 2. Fruit 2:

This fruit has been called the “king of fruit” because it is the most popular fruit in the world. The fruit has a green skin that turns red as it gets ripe According to legend, the fruit tree can grant wishes

Name that fruit ... ANSWER – MANGO! 3. Fruit 3:

This fruit is originally from Mexico. Its green color turns yellow as it ripens When cut open, the flesh is orange and holds many round black seeds that can be used as a spice.

Name that fruit ... ANSWER – PAPAYA!



Week 11 – More Jokes and Riddles Today’s Topic: Tell some fun jokes and riddles (Topic 2 of 3)

Objective

Tell some jokes during metrics week!


1. Q: What did the hungry computer eat?

A: Chips, one byte at a time.

2. Q: What does a cat call mice on skateboards?

A: Meals on Wheels!

3. Q: What starts with “t” and ends with “t” and is filled with “t”

A: A teapot!

4. Q: Where does a bat eat his dinner?

A: On home plate and he has a ball!

5. Q: What is the worst thing about being an octopus?

A: Washing your hands before dinner!

6. Q: What did the mayonnaise say to the refrigerator?

A: Close the door, I’m dressing!

7. Q: What did one knife say to the other?

A: Lookin’ sharp!



Week 11 – Cooking! Today’s Topic: Fun Snack Recipe (Topic 3 of 3)

Objective

Create a fun snack recipe in class.


1. This is an easy, healthy and delicious snack mix that you can make right in class. 2. Kids can bring in ingredients and trainers can bring in supplies. 3. Here is what you need:

1 cup Whole Grain Cereal (squares or oats, not flakes) 1

/4 cup Dried Fruit

1/4 cup Sunflower Seeds or Soy Nuts

1/4 cup Whole-Grain Pretzels

Large bowl Measuring spoons Large spoon Paper cups

4. Here is what you do: a. Measure out the ingredients into the large bowl b. Combine with spoon c. Dish out samples to the class in small paper cups

5. This recipe makes about 3 - 4 servings, so you can do the math from here © 6. Questions to ask the kids:

What makes this snack balanced? There is Fruit, Whole Grains and Protein (Sunflower Seeds and Soy Nuts)

What are other nuts that could be used? Almonds, Walnuts, Peanuts, Cashews, etc. What are other cereals options? Remind the kids that high sugar cereals would make this more of

a sluggish treat.



Week 12 – All About Fun! Today’s Topic: Kids do the Teaching! (Topic 1 of 3)

Objective

Empower interested kids to teach the BOKS bit!


1. Ask some older kids, grades 4 and above if they would be interested in leading the BOKS Bit. Make sure to give them plenty of notice, at least a week.

2. Assign a trainer to work with them, practice and mentor. 3. Encourage the kids to work in a team, so it is a little less intimidating. 4. Give them some ideas:

Encourage them to select a favorite food that they would like to educate the class about Encourage them to talk about a food that they have never eaten but that they would be willing to

try to share their experience and new knowledge. Have them lead a “cooking” class with an easy recipe (see healthy snack mix bit) Have them lead a taste test (see taste test bit)

5. Make sure to get in touch with parents so they know what is going on and what will be expected.



Week 12 – All About Fun! Today’s Topic: Taste Test! (Topic 2 of 3)

Objective

Create your own taste test kitchen in class!


1. Decide what to do for a taste test. Here are some ideas: Different kinds of apples – Stick to all red apple varieties or branch out and select different

colored apples too. Different kinds of grapes – Green, Red, Purple, seeded or seedless Different kinds of melon – Cantaloupe, Honeydew, Watermelon Different kinds of veggies – include things that kids will eat like Carrots or Snap peas, but

also include some different choices like Peppers, Jicama, and Celery. Bring in dips too. 2. After the taste test, ask the kids what they think. Take a poll and record the responses, who liked what

and why. Get some good quotes! 3. Encourage kids to try this at home with their families too.



Week 12 – All About Fun! Today’s Topic: Smoothie Party! (Topic 3 of 3)

Objective

End of session celebration!


Have a smoothie party! Ask the kids to bring in a variety of fruits, yogurt, juice, cups etc. Also consider

bringing in apples for kids who will not drink the smoothies. Trainers can bring in blenders, ice cubes,

knives, colanders and cutting boards. Get some extra parents to volunteer to cut the fruit and make the

smoothies while the kids are in class. This is a great end of session activity!

1. Who knows what a smoothie is? 2. What do you need to make a balanced SUPER smoothie? Ask for suggestions 3. A blender, food processor or really good mixer and bowl and an adult! 4. A baseball sized amount of fruit, can be fresh or frozen 5. Things that work well: Bananas, Mango, Strawberries, Kiwi and Berries 6. Add a golf ball sized amount of nut butters (Peanut, Almond, Cashew) if you want and are not

allergic. 7. Things that don’t work so well include Melon (too watery), Pineapple and Citrus Fruits (too stringy). 8. Ice cubes 9. Maybe something white like.... (ask for suggestions) - A tennis ball sized amount of plain, Greek or

Light Yogurt, a little 2% Milk, a Little Soy Milk or Soy Yogurt, Coconut Milk. 10. Put it in the blender and go for it, but FIRST make sure your mom or dad are around and say it is ok

and help! 11. What can make a smoothie unbalanced? Explain that smoothies can be unbalanced with high

amounts of sugar when they are only made of fruit and juice. 12. It is important to add dairy and possibly nut butters to give the smoothie some protein and help your

body stay balanced instead of having a “blood sugar spike”.



BOKS Bits Session 4


Session 4 Bits Materials What you will need for each bit:

Week 3 (Topic 2 of 3) – Print out the Food Labels from “BOKS Bits Additional Handouts” in Block 6

Week 3 (Topic 3 of 3)- Create Portion Cards for Game. Write the following words or put the pictures of the following on cards.

a. Palm

b. Tip of thumb

c. Cupped hand

d. Index finger

Week 4 (Topic 2 of 3) - Create food cards for activity. You should have at least 5 fats, 5 carbs and 5 proteins. I recommend printing the pictures of fats and proteins on yellow paper and carbohydrates on blue paper. You will probably want a couple of sets of these cards, because you will use them a few times throughout the session.

Week 5 (Topic 2 of 3) - Bring in food labels/ packages that show long and short ingredient lists

Week 6 (Topic 1 of 3) - Send home the “Grocery Store Guide”

Week 6 (Topic 2 of 3) - Send home the “Convenience Store Challenge”

Week 6 (Topic 3 of 3) - Use your food cards

Week 7 (Topic 1 of 3) - send home the “Snacking on the Go” Tips sheet

Week 7 (Topic 2 of 3) - Send home the “Fast Food Facts”

Week 10 (Topic 3 of 3) - Bring in a couple of empty 20 oz. bottles and make a bag full of the appropriate number of sugar packets for each of the 7 beverages discussed. If needed use the “Sugar Reference Sheet”.

Week 12 (Topic 3 of 3) - Send home the “Super Smoothie” Handout.


Week 1 - Introduction

Today’s Topic: BOKS Bits (Topic 1 of 3)

Objective

Explain the general purpose of the BOKS Bits.



2. At the beginning or end of every class, one of your trainers is going to talk to you about food. kids who have been at BOKS before are familiar with the bits. This session we will learn some new things and review important topics from the previous session.



5. Please share all this information at home with your family, your parents and siblings.


Note to Trainer: BOKS Bits should be delivered by the same trainer at either the beginning or the end of

each class. The primary purpose of presenting the BOKS bit is to increase the kids’ knowledge and

ideally increased knowledge will positively impact their behavior. The BOKS bits will be reinforced in

upcoming weeks. Delivering the BOKS bits in an accurate and appropriate (consistent and confident)

manner ensures consistent messaging throughout schools.


Week 1 – Sleep

Today’s Topic: Importance of Sleep (Topic 2 of 3)

Objective

To emphasize the importance of sleep.


1. Who remembers when we talked about sleeping last session? How many hours of sleep does the average BOKS kid need? About 10 hours, right?

2. Did you know that if you don’t get enough sleep, it can affect what and how much energy you have during the school day?

3. When you are tired, your body does not have the energy it needs to help you run, play and focus in school.

4. When you are tired, your brain may tell you to be sluggish, grumpy, and maybe even eat more.

5. When you are tired, it is natural to want to eat a snack to give you more energy. This often causes you to eat more than you normally do. You may also be more likely to choose FAKE foods because they are quick and easy, but you now already know they make you feel sluggish

6. Who remembers what a FAKE food is?

Foods that are made in a factory and don’t include fresh, real foods? Fake Foods, like potato chips, candy and cookies. These foods may not give you the fuel to go; instead you may feel like WHOA!

7. In order to feel super at BOKS and during the school day, make sure you get a good night sleep!

8. A good night sleep will help you have the energy you need to wake up and be ready to run, play with friends and work hard in school.


each class. The primary purpose of presenting the BOKS bit is to increase the kids’ knowledge and ideally

increased knowledge will positively impact their behavior. The BOKS Bits will be reinforced in upcoming

weeks. Delivering the BOKS Bits in an accurate and appropriate (consistent and confident) manner

ensures consistent messaging throughout schools.


Week 1– Water Challenge

Today’s Topic: Water (Topic 3 of 3)

Objective

To drink water every day.


1. Q: What does a kid have in common with a tree and a hamster?

A: They all need Water to survive!

2. Just like getting enough sleep which we talked about last time, water can energize your body to help you feel Super. Without it, you may feel tired and Sluggish.

3. And just like when you are tired, it is natural to want to eat a snack to give you more energy. This often causes you to eat more than you normally do. You may also be more likely to choose FAKE foods because they are quick and easy, but you know they make you feel sluggish

4. What drink should is best during BOKS class?

Water is correct.

5. When should you drink water?

6. Have water before coming to BOKS, during BOKS and after BOKS.

7. Water is extra important when we exercise to keep our bodies hydrated.

8. Having water during the school day is super important too.

9. Pack a water bottle and jazz it up a bit by adding a little flavor with a lemon or orange slice.

10. This weekend I want everyone to count how many glasses of water they drink.

11. Try and have between 5- 8 glasses every day!



ideally increased knowledge will positively impact their behavior. The BOKS Bits will be reinforced in

upcoming weeks. Delivering the BOKS Bits in an accurate and appropriate (consistent and confident)



Week 2 – Nutrition before Physical Activity

Today’s Topic: What to eat before metrics (Topic 1 of 3)

Objective

Prepare kids for metrics next week.

Discussion Question

1. Next week, we are going to be timing you in the 400 meter run during class. 2. It is especially important to eat a smart breakfast before class and drink a glass of water. 3. What do you think would be some good things to eat before metrics day? (take some answers) 4. Here are some suggestions for you:

First – don’t try something new. Why? Because your stomach may not be used to the food and it is best to stick with something “tried and true”

Second –Try a combination of whole grains and protein. Here are some examples: 100% Whole Wheat Toast and eggs Oatmeal and turkey bacon

1/2 a turkey sandwich on 100% whole grain bread

Making sure that you eat something that you eat regularly will be the right thing for you to do your best!

5. What is one more thing to think about before metrics next week? Get a good night’s sleep!







Week 2 – Protein

Today’s Topic: Protein (Topic 2 of 3)

Objective

Learn which foods contain protein.


1. Who knows what a Protein is?

2. Protein – This is anything that walked, swam or flew before it got to you or came from something that walked, swam or flew before it got to you.

3. Let’s say it all together and use our hands: “Protein is anything that walked (move your arms at your side like you are power walking) Swam (Move your arms like a swimmer) or Flew (flap your arms like a bird) before it got to you.

4. Can you think of some examples of protein?

Steak or hamburger (cows walk)

Turkey or chicken (birds fly)

Tuna or salmon (fish swim)

Eggs (come from chickens)

Milk (comes from cows)

5. Beans like soy or ones you find in chili or humus are also types of protein.

6. Protein is part of a balanced breakfast. It helps your body feel full during the day.

7. When is the best time to eat protein? You should eat it with every meal!

8. Try to have some protein with your breakfast next week before we run our 400 meters.

9. One more time as a group, What is Protein?! Have the kids all say it out loud and use their arms.

Homework Assignment

Ask your teacher what their favorite type of protein is.







Week 2 – Carbohydrates

Today’s Topic: Carbohydrates (Topic 3 of 3)

Objective

To discuss what a carbohydrate is and how to add it with a protein.


1. Today we will talk about carbohydrates. Say it with me, CAR-BO-HY-DRATES. That is kind of hard to say too. You can call a carbohydrate a “carb” for short.

2. Super carbohydrates are Fruits, Vegetables and Grains.

3. Sluggish carbohydrates have lots of ingredients and it is hard to pronounce a lot of them What are some examples? Pop tarts, Cheese-its, Oreos, Strawberry Newtons

4. So, let’s think about some examples of Super carbohydrates:

Apples, Mangos, Bananas – any kind of fruit

Carrots, lettuce, peppers – any kind of vegetable

5. Whole wheat bread, Oatmeal, Brown rice, Whole wheat crackers, Pretzels and Whole wheat pasta

6. Always try to have a protein with a carbohydrate for a Super balanced meal.

7. Who can give an example of a snack that has a carbohydrate and a protein?

Celery and nut butter, cheese and whole wheat crackers, hard-boiled egg with a piece of toast, piece of fruit and glass of milk

Homework Assignment

When you eat carbohydrates, see if you can find a protein to go with it.







Week 3 – Fats

Today’s Topic: Fats are part of a balanced diet (Topic 1 of 3)

Objective

To learn why fats are an important part of a balanced diet.


1. Fats are an important part of a balanced meal just like Proteins and Carbohydrates.

2. When a meal has fats in it your body is able to stay fuller for a longer time like protein.

3. So, what are fats? Oils, spreads, dressings and nuts. Here are some examples:

Olive oil, that your parents may cook with

Spreads like mayonnaise that you put in tuna fish or on a sandwich

Dressings like ranch dressing to dip your veggies in

Nuts and seeds like peanuts, walnuts, sunflower seeds and nut butters like peanut and almond

butter. (only if you are NOT allergic)

Avocado is also a Super fat!

4. Just like carbohydrates, eating too much fat may make you feel sluggish.

5. How much fat should we eat at a time? A good “rule of thumb” is the size of the tip of your thumb!

6. Everyone hold up your thumb in the air. That is the amount of dressing to put on a salad or mayonnaise to put on your sandwich.

7. And just like carbohydrates, some fats may make you feel sluggish. Does anyone know which fats make you feel Sluggish? Trans Fat—we’ll talk more about this in a few weeks.







Week 3–Portion Size

Today’s Topic: Portion Sizes (Topic 2 of 3)

Objective



1. Sometimes we know what to eat to feel super, but we eat too much or too little. Today we are going to talk about some ways to know if we are eating the right amount.

2. Does anyone remember from last class how much fat is in one serving?

The size of the tip of your thumb.

Everyone show me your thumb in the air.

3. If you are eating something from a package, the serving size is actually listed on the back of the box at the top of the nutrition label. Make sure to read the serving size and try to eat what it tells us.

4. How do we figure out how much food to eat if we don’t have the package? We can use our hands to determine the right size. (Have the kids put their hands in the air and go through the tips below).

Your index finger is to measure the amount of cheese

Your palm measures protein like lunch meat

An open handful measures bag snacks like pretzels

A closed handful measures nuts and seeds

Your tip of your thumb measures fats like peanut butter, butter and salad dressing

Note

Print out a couple of food labels from BOKS Bits Additional Handouts to show the kids. Also consider bringing in a box of crackers to show where the serving size is listed.







Week 3 – Portion Review Game

Today’s Topic: How much is the right portion (Topic 3 of 3)

Objective

Review portion sizes.

Portion Review Game

Format: Create 3 sets of portion cards and put the kids in 3 groups, giving each group a set of cards.

Materials: 4 cards each with one of the following words or pictures on it.

Palm

Tip of our thumb

Cupped hand

Index finger Set up: Put the kids into 3 groups and give each group a set of cards.

Object: When the trainer says a food the kids pick as a group which card is best for measuring the food and hold it up in the air. .


1. Last class we talked about portion sizes. 2. Today we are going to review those simple tricks on portion size in a game. 3. What do we use to measure our portions if we are eating food without a nutrition label? 4. Our Hand! 5. We can use the tip of our thumb, palm, cupped hand, and index finger 6. I am going to call out a food and as a group you are going to pick the card that is the best way

to measure the food, then hold it up in the air. 7. Cheese

a. Index finger 8. Piece of chicken

a. Palm 9. Piece of steak

a. Palm 10. Pretzels

a. Cupped hand 11. Salad dressing

a. Thumb 12. Nut butter

a. Thumb 13. Chips

a. Cupped hand 14. Deli meat

a. Palm 15. Picture of an assortment of vegetables

a. Eat as much as you want!!!


Week 4–Balanced Meal

Today’s Topic: Making a balanced meal (Topic 1 of 3)

Objective

To learn how to create a balanced meal.


1. Who remembers what a Protein is?

2. That’s right! Anything that walked, swam or flew before it got to you (do the hand motions).

3. Let’s call our proteins YELLOW foods

4. Who can give an example of a Protein?

Chicken, fish, steak, eggs

5. Let’s also call our fats YELLOW foods.

6. Who can give an example of a Fat?

Oils, spreads, dressings and nuts

7. Let’s call our Carbohydrates BLUE Foods.

8. Who can give an example of a Carbohydrate?

Fruits, vegetables and grains

9. Does anyone know what color is made by mixing YELLOW and BLUE?

GREEN

10. That’s right, it’s GREEN! If we eat one YELLOW food with one BLUE food we will get a Balanced Meal.

11. Balanced Meals are GREEN!

12. Say it out loud: “1 yellow food, plus 1 blue food, equals a Green balanced meal!

13. Can anyone give an example of a GREEN Balanced Meal?

Chicken and broccoli

Turkey sandwich on whole wheat bread







Week 4–Balanced Meal Activity

Today’s Topic: Yellow plus blue equals green (Topic 2 of 3)

Objective

To practice making balanced meals.

Game Directions

1. Put the class into 4-5 teams.

2. Give each team food cut outs. Make sure each team has a variety of Fats, Carbs and Proteins.

It would be best if you put the fats and proteins on Yellow paper and the Carbs on blue paper for the little ones.

3. Ask each group to first separate the foods into 3 groups: Protein, Fats and Carbs

Have the trainers walk around and check

4. Next ask the kids to make 2 balanced meals and remind them that Yellow, plus blue, equals green and green is a balanced meal.

5. Last, time the kids for 30 seconds and have them all run around and try and find a friend that has the other color that they need to make a balanced plate. After the kids get with their partners have the trainers walk around and check if they are Green balanced meals. Repeat if time allows.

Suggestions

Prepare ahead of time and make your food cards.







Week 4–Real and Fake Foods

Today’s Topic: Real and Fake Food (Topic 3 of 3)

Objective






4. What do you call foods that are made in a factory and don’t include fresh, real foods? Fake Foods, like potato chips, candy and cookies.









Week 5 – Packaged Food

Today’s Topic: Read it before you eat it (Topic 1 of 3)

Objective

Read a package before eating the food.


1. If your food comes in a package or box, what should you do? 2. READ it BEFORE you EAT it! 3. How can you remember that? Try using these hand motions:

Read it (open hands like a book) Before (roll hands like you are spinning a wheel) Eat It (take both hands and pretend to eat)

Chomp chomp (Place hands together, palms touching and pretend to chomp/eat something) 4. What does this mean? You can be an ingredient detective and look at what your food is made of. 5. How do you do that? Turn the box or package over and read the ingredient list.

Homework

Practice the hand motions for Read it, Before you Eat It, Chomp, Chomp!







Week 5 – Ingredient Label

Today’s Topic : The Label (topic 2 of 3)

Objective

To start reading food package ingredient lists to make healthy choices.


1. Does anyone remember what we are supposed to do before eating a food in a

package? a. Read if Before you Eat it, Chomp, Chomp!

2. Does anyone know what you should read on the package?

a. The ingredient list.

3. The ingredient list is located on the back of most boxes and is part of the nutrition label. It lists exactly what ingredients are in your food.

4. The first ingredient on the list is the biggest. This means that the foods you are eating are mostly made up of the ingredients that come first on the list.

5. The second item on the list is important too. There is also a lot of that ingredient.

6. Try to eat foods that have a short ingredient list. Most of these foods are called Real Foods

7. If the list of ingredients is really long or you can’t pronounce the ingredients, it is a sign that the food is probably made up of a lot of sugar and processed ingredients. We call this a fake food.

8. When it comes to ingredients, the rule of thumb is Keep it Real, Short and Simple!

9. And remember, Read it Before you Eat it! (You can do the hand motions again to reinforce the topic).

Suggestions

Bring in some food labels/packages with really long lists and short lists of ingredients.







Week 5 – Guess this Food

Today’s Topic: Guess this Food (Topic 3 of 3)

Objective

Solve the riddles.


1. I am a dairy; I have calcium and go in your cereal. I am white like snow and help you grow.

milk 2. I am a carbohydrate; I can be eaten raw or cooked. On one end I am pointy and loved by bugs bunny. I

am orange in color and grown in the ground, but when you pull me out I am long and round.

carrots 3. I am a carbohydrate; I have ears, but cannot hear, Sometimes I'm sweet and always a treat.

Sometimes I'm yellow, Sometimes I'm white. When I pop I turn fluffy and light.

corn 4. I am a Protein; I come from a chicken and taste real yummy. Scramble me up and put me in your

tummy.

Eggs 5. I am a carbohydrate; I grow on a tree and am bright like the sun, you can make juice out of me which

is a lot of fun.

Lemon







Week 6 – Grocery Shopping

Today’s Topic : Supermarket tips (topic 1 of 3)

Objective

How to shop in the grocery store.


1. Who likes to go to the grocery store?

2. Next time you go to the grocery store play a game with the adult you are with.

3. Try to shop on the perimeter of the store.

4. What does Perimeter mean?

a. The perimeter is the outside aisles.

5. What types of food are in the outside aisles? Most of the REAL Foods that are SUPER

a. Fruit and vegetables, sweet potatoes, squash

b. Milk, cheese, yogurt

c. Chicken, steak, fish, eggs, deli meat

d. Whole wheat bread

6. When you go to the inside aisles you need to put your detective hat on and make sure you Read It before you Eat It because there are lots of FAKE foods that make you feel Sluggish

7. Most of the foods in the inside aisles are in boxes or packages, so you want to look for the Real Foods with the short ingredient list like we talked about.

8. What else should you look for on the ingredient list besides the length?

9. Try to find foods that have ingredients you can pronounce and have heard of before.

10. So remember, Read It Before You Eat it and Keep it Real, Short and Simple

Homework Assignment

Go to the Grocery store and try to buy most of the groceries from the perimeter!







Week 6 – Convenience Store Shopping

Today’s Topic: Convenience Store tips (topic 2 of 3)

Objective

How to make the best choices in a convenience store


1. Sometimes we need to buy our groceries in a local corner store or convenience store. This is because we are in a hurry or we don’t have a Grocery store near our home or a way to get to the Grocery Store. Or sometimes we stop in for a snack.

2. Think about what we need for a balanced meal. Yellow plus Blue foods equal Green foods.

3. Who can remind us what Yellow, Blue and Green stand for?

Yellow – protein and fats

Blue- Carbohydrates

Green- Balanced Meal

4. What could we buy at the convenience store to make a balanced meal?

5. First find a Yellow food

Look in the refrigerated section for Dairy and Proteins like milk, cheese, yogurt, hard boiled eggs

Or grab a package of nuts that are easy to open and a great snack if you are not allergic.

6. Next find a Blue food

Look for some veggies or fruit

Carrot or celery sticks are common

Apples, oranges, bananas are too

If veggies and fruits aren’t an option, look on the shelves for some whole grain crackers or pretzels and some high fiber, low sugar cereals, like whole grain cheerios.

7. Go for Green from the Get Go

Most convenience stores offer some Green foods already like pre-made Deli Sandwiches and Wraps. And some have packages of veggies and dip or hummus for on-the-go goodness!

8. Keep these tips in mind the next time you are at the Convenience store to make some balanced meals from some Real Foods that will keep you feeling Super!







Week 6 – GAME Time

Today’s Topic: Protein, Fat or Carbohydrate? (Topic 3 of 3)

Objective



Today we are going to play a game.

Format: Divide class into K-2 and 3-5

Materials: Spread out a variety of food cards on the floor and make sure you have equal amounts of

Proteins, Fats and Carbs. You can have them color coded in yellow (Protein and fats) and

blue (Carbs) to help the little kids.

Set Up: Put each team on opposite sides of the gym and put a pile of the food cards spread out in

front of each team.

Object: To pick up a card that matches the food group called out by the trainer

Details: 6. Place all cards face up in front of each group of kids

7. The trainer will call out a food group and each kid tries to find a card that goes in that food group.

8. When a kid matches the food correctly to the food group they take a step forward towards the center of the play space.

9. Then have all of the kids place their cards back on the ground and play again.

10. The goal is to get all of the kids to the center of the play space. The kids can help each other out if they are struggling to find the correct foods.







Week 7 – Eating Away from Home

Today’s Topic: Yummy snacks for the car (Topic 1 of 3)

Objective

To learn some tasty and Green snacks that are easy to eat on the go.


1. Before vacation we talked about tips to help us grocery shop. Did anyone go to a grocery store or convenience store and help pick out the groceries?

2. Today we are going to think of Super snacks we can make with those groceries for long car rides.

3. It’s important that we pack tasty and Green snacks that are made of Yellow and Blue foods

4. Who remembers which foods are yellow?

a. protein and fats.

5. And blue foods?

a. carbs

6. Here are some different suggestions:

a. For a creamy, crunchy Green snack, spread nut butter or light cream cheese onto celery

b. For a sweet, crunchy Green snack, make your own trail mix at home and bring it with you! Combine some carbs such as whole wheat pretzels, dried apples or cranberries with some nuts like peanuts, almonds, or walnuts (if you’re not allergic), and a few dark chocolate chips into a bag and shake it up to mix them. Scoop out a handful and put it in a separate Ziplock bag for each member of your family to bring in the car.

c. For a protein-packed Green snack, try hard boiled eggs and apple slices.

d. For a truly Green snack, place sliced avocado and turkey in a spinach tortilla and roll it up.

e. For a rainbow of colorful foods, cut up cucumbers, carrots and red pepper slices and dunk in hummus or bean dip.

f. For a salty, crunchy Green snack, top high-fiber Triscuits with pre-sliced reduced-fat cheddar cheese.

7. Remember food safety—keep cold foods cold—and put all of your food in a lunch box with an ice pack to keep them fresh and safe in the car!

8. Remember: yellow plus blue equals green and can keep you go, go going like the gasoline in your car!

9. And don’t forget to pack water in case you get thirsty.







Week 7 – Fast Food

Today’s Topic: Fast food options (Topic 2 of 3)

Objective

How to make the best choices at a fast food restaurant.


1. Last class we talked about Super Green snacks to pack on road trips. Sometimes we don’t have time to pack food for a road trip though, so we stop at a fast food restaurant.

2. We can still make a Super choice at a fast food restaurant if we remember the components of a balanced meal. Protein or fat plus a carbohydrate. Yellow + Blue = Green!

3. If it is breakfast time try one of these super choices along with plain milk Egg or egg whites and cheese on a whole wheat English muffin or bagel Yogurt with fruit, but skip the granola since very high in sugar Oatmeal sprinkled with nuts (if not allergic)

Whole wheat bagel with nut butter (if not allergic) 4. During lunch or dinner have some water or plain milk with one of these options:

A grilled chicken sandwich or salad with grilled chicken If you must have a burger, choose a small one and skip the fries and go for fruit like apple slices

or veggie sticks on the side For sandwiches or subs, ask for whole grain bread with deli meat like turkey or chicken and

veggies; and go easy on the cheese and mayo. Or how about a half-sandwich and half-salad with light dressing combo.

Or try a soup and salad or half-sandwich combo. Bean soups are super tasty and filling from the fiber and protein.







Week 7 – Jokes

Today’s Topic: Fun Jokes (Topic 3 of 3)

Objective

Tell some jokes!


1. Q:Knock, Knock Who’s there? Lettuce Lettuce who? Let us in and we will tell you.

2. Q: What’s the best thing to put into a pie? A: Your teeth

3. Q: Did you hear the rumor about peanut butter? A: I am not telling you because you might spread it.

4. Q: Why did the fisherman put peanut butter into the sea? A: To go with the jelly fish

5. Q: What did the mayonnaise say to the refrigerator? A: Close the door, I’m dressing!

6. Q: What’s the worst thing about being an octopus? A: Washing your hands before dinner

7. Q: Why shouldn’t you tell an egg a joke? A: Because it might crack up







Week 8 – What to Pack for a Picnic

Today’s Topic: Fun picnic foods (Topic 1 of 3)

Objective

What to pack for a picnic.


1. Going to the park to run around and play is always fun. 2. What’s your favorite game to play at the park?

3. After running around it’s great to have a super snack or lunch to eat to give you more energy to keep going.

4. Try making some mini sandwiches like these a. Reduced-salt turkey and light cheese on whole wheat bread b. Tuna on whole wheat pita bread c. Nut butter with banana rolled up in a whole wheat tortilla

5. You can also make deli rollups without the tortilla. Place a cheese stick on a few slices of reduced- sodium turkey or ham. Top with lettuce and mustard. Roll it up.

6. Make some fun fruit kabobs with your favorite fruits a. Place apple pieces, seedless grapes, pineapple chunks, and cut up bananas on a wooden

skewer. 7. Bring some carrot sticks and snap peas with some hummus 8. Pack some crackers like Triscuits which only have 3 ingredients and plenty of fiber so they are a

super cracker! To make it a Green snack, have with hummus, nut butters, or a cheese stick. 9. Remember to pack an ice pack to keep deli meats, cheese, and hummus safe. 10. And of course you always need to bring what to stay hydrated while you play.—right! Water.







Week 8 – Ingredient List True or False Game

Today’s Topic: Ingredient List Reminders (Topic 2 of 3)

Objective

To review key points of ingredients by playing a game.

Format: Have all of the kids stand in the middle of the play space.

Set Up: Place a TRUE sign on one wall of the play space and FALSE sign on the opposite wall

Object: Ask the kids a question and if they think it is TRUE they run towards the sign and if they

think it is FALSE they run towards the False

sign Discussion Questions

1. During BOKS, we have spent a lot of time talking about the ingredients in the foods you eat. Let’s review some of the important things we talked about in a fun game.

2. True or False: Just read the big words on the front of the food package and don’t worry about the nutrition label! a. Answer: False, You need to be an ingredient detective and read the small writing on the back of the

package to find out what the food is really made of. 3. True or False: Always guess if a food is healthy by the picture on the box.

a. Answer: False, Make sure to read the ingredients, because sometimes the company tries to make the food look healthier than it really is.

4. True or False: The first ingredient on the ingredient list in always the biggest, which means there is the most of this in your food. a. Answer: True, the first ingredient is always the biggest.

5. True or False: If when you read the ingredient list you see sugar (or another name for sugar) on top, then definitely buy it. a. Answer: False, If sugar (or another name for sugar) is at the top of the list, then try to make a better

choice. 6. True or False: It is ok to eat partially hydrogenated oil.

a. Answer: False, Partially hydrogenated oil is a sluggish fat. It is found in FAKE foods. 7. True or False: Try to avoid foods with a long list of ingredients that are hard to pronounce.

a. Answer: True, Look for foods with a short ingredient list. Remember to Keep it Real, Short and Simple

8. True or False: Fresh fruits and vegetables have just one ingredient. a. Answer: True: Fresh fruits and vegetables contain lots of vitamins and most of all, they taste

delicious! 9. Extra Bonus question (Show me the answer where ever you are standing): What are the hand motions

to, Read it Before You Eat It! a. Review hand motions







Week 8 – Healthy Lifestyle

Today’s Topic: General Information (Topic 3 of 3)

Objective

To explain why a healthy lifestyle is important.


1. Who can give me some ideas about what it means to live a healthy lifestyle?

Eat super food (like real foods) Be active (like BOKS!) Get a good night’s sleep (10 hours) Drink lots of water (especially after you’re active) Play, have fun, and laugh

2. Why is it important to do these kinds of things? You feel great when you wake up in the morning! You have energy to make it through the day You are happier Your heart stays strong You can perform and focus better ... in what kinds of things?

School Sports BOKS After school activities

Almost anything! 3. Why is it important that you continue to do these healthy lifestyle things each and every day? 4. Because the more you repeat this kind of behavior, the easier it is for you to do it every day. If you do

something every day for a long time, it becomes a habit.–like brushing your teeth. 5. So, if living a healthy lifestyle is a habit now, as a kid, what will happen as you grow older? 6. You will continue with this habit and hopefully live a long, happy, active life and avoid illnesses. 7. So, what you are doing now, being in BOKS and making super food choices can make a big

difference in your health and life now and when you get older. Pretty cool, huh?







Week 9 – Heart Health

Today’s Topic: Strong Heart and Lungs (Topic 1 of 3)

Objective

To practice working our heart and lungs.


1. Last class we talked about living a healthy lifestyle and said it was important to keep our heart strong.

2. What does that mean?

3. Put your hands over your chest and feel your chest rise up and down. Those are your lungs breathing in oxygen and exhaling.

4. Now everyone stand up and do 15 jumping jacks as fast as you can.

5. Put your hands back on your chest. Is your chest rising up and down faster? Are you breathing a little harder?

6. Our body needs us to breath faster to get more oxygen and nutrients into our bodies. Our lungs help bring in the oxygen and send it to our heart. Our heart takes that oxygen and sends it throughout our entire body.

7. What kinds of foods are not healthy for our heart?

a. Partially hydrogenated oil and Trans Fats are a sluggish fat that is found in FAKE food. High Fructose Corn Syrup, another word for sugar also makes us feel sluggish and is found in FAKE foods.

8. What kind of food are healthy for our heart?

a. Fruits and vegetables, proteins, dairy and whole grains. Food that have short ingredient lists and easy to read ingredients.

9. Make sure to put your ingredient detective hat on and read the food labels. If you see Partially hydrogenated oil, Trans fats or High Fructose Corn Syrup, put it back!







Week 9 – Washing our Hands

Today’s Topic: Why do we need to wash our hands(Topic 2 of 3)

Objective

To discuss the importance of hand washing.


1. Last week we talked about living a healthy life style and keeping our heart and lungs healthy. 2. Another way to help us stay healthy is by washing our hands! 3. Why do you think we need to wash our hands?

Washing our hands gets rid of germs. 4. Think about everything you have touched since you woke up this morning.

Maybe the telephone The toilet School doors Friends hands

Balls and play equipment 5. We touch a lot of things and don’t even realize it. We have all been in contact with germs today. 6. Some germs make us sick and we want to prevent getting sick. Here are some of the best times

to wash our hands When your hands are dirty Before eating After playing After using the bathroom, blowing your nose or coughing After touching pets

After visiting someone that is sick. 7. You’ve all probably heard the saying “An Apple a Day Keeps the Doctor Away.” Well, hand washing

regularly keeps the bad germs and the doctor away! And if you are having an apple, make sure you wash your hands and the apple too before eating it!!







Week 9 – School or Afterschool Snacks

Today’s Topic : Snacks (topic 3 of 3)

Objective

Why snacks are good for us during the day.


1. Do you ever get hungry before lunch time even though you had breakfast? That’s ok, because kids often need to refuel their bodies more than 3 times a day.

2. As a BOKS kid, you are very active and like to run around and burn off the meals you ate. So snacks can help reenergize you and make you feel super.

3. It’s important that you eat the right kind of snack. 4. What is a Super Green snack to pack for school?

Fruits Nuts Low fat yogurt Cottage cheese cups String cheese Cut-up veggies and something fun to dip them in like hummus, black bean dip, guacamole or lite

ranch dressing

Nut butter or low fat cheese with Triscuits or a piece of whole wheat bread

5. What are some good snacks to have when you get home?

1/2 of a turkey sandwich on whole wheat bead

An English muffin pizza with whole grain English muffin, tomato sauce, low fat cheese,

Cup of chicken noodle soup

Hard boiled eggs or tuna in a single serving pouch 6. Limit snacks that are Fake foods. What are some ways to tell if a food is Fake and not real?

Lots of ingredients Lots of sugar

Trans-fat 7. It’s ok to have a treat for a snack sometimes, but remember not to have too much and that a treat

means it’s something we only have once in a while.







Week 10 – ABC Game

Today’s Topic: ABC Carb, Protein and Fat Game (Topic 1 of 3)

Objective

Try to think of a Carb, Protein or Fat for every letter in the alphabet.


1. Today we are going to play a game. There are 2 parts to this game. Part 1: Start at A and go through the alphabet trying to think of a carb, protein or fat for each letter.

Part 2: After you say your food choice you need to tell the group if it is a carb, protein or fat. 2. Here are some examples:

Apples (carb) Beans (protein)

Cauliflower (carbs)

3. Try splitting the kids up by grade so all of the ages get a chance to participate.







Week 10 – Sugar

Today’s Topic: Is there sugar in my food? (Topic 2 of 3)

Objective







5. Some food manufacturers call sugar by other names, so that it can more easily be hiding in your foods. Here are some other names for sugar ... (you only need to read a few to the kids)

Barley Malt, Buttered Syrup, Cane-juice Crystals, Caramel, Carob Syrup, Corn Syrup, Corn Syrup Solids, Dextran, Dextrose, Diatrase, Diastatic Malt, Ethyl Maltol, Fructose, Fruit Juice, Fruit Juice Concentrate, Glucose, Glucose Solids, Golden Syrup, High-fructose Corn Syrup, Honey, Lactose, Malt Syrup, Maltodextrin, Maltose, Mannitol, Molasses, Refiners Syrup, Sorbitol, Sorghum Syrup, Sucrose.



8. REMEMBER - Read it before you eat it (Do the hand motion again!)

Homework Assignment

Go home and check your labels. Report back about hidden sugars on food labels and identify which sugar from the list you found. You can even bring in the package to show the class!







Week 10 – Sugar Today’s Topic: How much sugar is in my beverage? (Topic 3 of 3)

Objective To look at the number of sugar cubes found in certain beverages.

Discussion Questions 1. Last class we talked about sugar and how it can make us feel sluggish. 2. Today we are going to look at how many sugar cubes are hiding in some beverages we drink. 3. Remember that some types of sugar is fake sugar and other types come from Real Foods like fruits.

20 oz Coca Cola has 19 sugar packets- This is the Fake sugar that makes us feel sluggish.

20 oz of minute maid lemonade has 19 sugar packets- Lemonade is a great drink in the

summer., but make your own with fresh lemons, water and only a little sugar to sweeten it. 20 oz of Vitamin water, flavor B-Relaxed, has 9 sugar packets- Plain water is always the best

choice, because it has 0 sugar cubes 20 oz of 100% apple juice has 17 sugar packets- 100% juice has natural sugars, but try not to

have more than one small cup a day. REMEMBER, always try to eat your fruits instead of drinking juice so you get your fiber.

20 oz of Nesquick chocolate milk has 21 sugar cubes- Chocolate milk has some natural sugar from the lactose, but a lot of Fake sugar from the chocolate syrup. Plain milk is much better and is a Super drink to have.

20 oz of 1% milk has 9 sugar packets- Plain milk has natural sugar from the lactose which is healthy.

20 oz of the original Gatorade, called Gatorade Perform 02, has 11 sugar packets-This is only recommended when exercising continuously for over 60 minutes otherwise, just drink water.

Water. Water has zero sugar! This is the best choice.

Suggestions Make sure you bring in a bunch of sugar cubes and a picture or packets of the food you are talking

about. This will really help the kids visualize how much sugar is in the foods they eat.







Week 11 – GAME time Today’s Topic: Balanced Plate (Topic 1 of 3) Objective Use the knowledge kids have gained in a fun game!

Discussion Questions Today we are going to play a game. It is kind of like Delivery Truck but with a twist. Let me explain the game now. Here is what to do:

BOKS Balanced Plate Format: Break kids up into small groups

Materials: Cones, hula hoop, laminated food cards

Set up: Place cones at the start and end point, put hula hoops at start and spread out food cards at the end cone, within all groups’ reach


Details: 1. One person gets inside the hula hoop and runs to the opposite side of the gym, picks up 1 food

item card and brings it back to their group.

2. The next person in line, now holds onto the outside of the hula hoop and runs with the first person down to the other side of the gym and picks up 1 food item card to bring back to their starting line.

3. The next person holds on to the outside of the hula hoop now (so there are 3 people) and they all run down pick up 1 more food item card and bring it back to their team.

4. Continue until everyone in the line is now holding onto the hoop.

5. When you get back to the start, arrange the food item cards to create at least one balanced plate, breakfast, lunch, dinner or snack. You can include a beverage too.

6. If you need to gather another choice, everyone needs to get back onto the hoop, return one card and pick up a new one.

7. Finally, one person from each team will “present” their plate to the class and kids can vote if it is balanced or not.

8. If it is not a balanced plate, the trainer can lead the discussion about what the problem is and give the kids a chance to “fix” grabbing a new card.

9. Remember, what goes into a balanced plate:

Fruit (carb) and/or Veggie (carb)

Meat (protein)

Nuts or seeds (fat)

Possibly whole grains

Possibly dairy



Week 11 – Review Grocery Store Shopping

Today’s Topic: Shopping review (Topic 2 of 3)

Objective

Review of best grocery shopping practices and try to create a big list of all the foods found on

the perimeter of the grocery store.

Game

Format: Have all of the kids sit with their grade.

Materials: A white board or big piece of paper and marker

Set up: Have all of the kids sitting with their grades and looking at the piece of paper.

Object: Try to draw the perimeter of the grocery store.


1. Remember when we talked about grocery store shopping. We talked about the best foods to buy. 2. Who remembers what the perimeter means?

The outside! 3. What types of foods are on the outside aisles? 4. I want each grade to tell me a food that is found in the perimeter of the grocery store and what area it

is kept. Ex: Carrots are kept with all of the veggies, Milk is kept in the refrigerator section

As the kids list their foods, the trainer should try and draw a quick grocery store on the white board or paper with all of the foods the kids list and group them together like they would be in the grocery store.

5. Go through each grade a couple of times and have them shout out foods. 6. If they get stuck then remind them of some of the following items.

a. Fruit and vegetables, sweet potatoes, squash b. Milk, cheese, yogurt c. Chicken, steak, fish, eggs, deli meat d. Whole wheat bread







Week 11 – Food Jokes and Riddles

Today’s Topic: Food Jokes and Riddles (Topic 3 of 3)

Objective

Solve the Jokes and Riddles.


1 . Q : W e t h r o w a w a y t h e o u t s i d e a n d c o o k t h e i n s i d e . T h e n w e e a t t h e o u t s i d e a n d t h r o w a w a y t h e i n s i d e . W h a t d i d w e e a t ? A : C o r n o n t h e c o b

2 . Q: What did the skeleton order for dinner? A: Spare Ribs

3 . Q: What’s a scare crow’s favorite fruit? A: Straw-berries

4 . Q: What do snowmen like to eat for breakfast? A: Frosted Flakes

5 . Q: What did the nut say when it sneezed? A: Cashew!

6 . Q: What do you give a sick lemon?

A: Lemon-aid







Week 12 – Games

Today’s Topic: Guess my food (Topic 1 of 3)

Objective

To identify what kind of food the trainer is thinking about.


1. Today we are going to play a game to see if you can figure out what food I am thinking of. 2. Ask me a question about my food and I will answer yes or no to the question

The kids should raise their hand to participate in the game.

The BOKS Kid of the Week can pick the food and stand up front with the Trainers as a special treat.

3. Play a couple of times if you have extra time.

Example: Green Grapes 4. Some sample questions could be:

Is it a protein? No

Is it a fat? No

Is it a carb? Yes

Do you have to warm it before eating it? No

Does it come in a package? No

Is it round? Yes

Can you make it at home? No

Does it grow on a tree? Yes

Does it come in more than 1 color? Yes

Can you eat it with your hands? Yes

Is it a fruit? Yes

Grapes!







Week 12 – Games

Today’s Topic: Yellow, plus blue, equals green (Topic 2 of 3)

Objective

To fill in the missing food.


1. Today we are going to play a game to see if you can create a Green meal.

2. Remember Yellow, plus blue, equals green.

Yellow – protein and fats

Blue- Carbohydrates

Green- Balanced Meal

3. I am going to give you a food and you need to tell me what I need to pair it with to make it Green.

4. Ready, Set, Here We Go!

For breakfast I really want some scrambled eggs. What is a Blue food I could add to my meal to make it a Green?

Whole wheat toast, banana, apple

At school I had an apple for snack, but was still hungry. What is a Yellow food I could have had with my apple to help me stay full longer and make my snack Green?

Nut butter, milk, cheese

What can I have with a string cheese to make my snack healthy and Green?

Triscuits, carrots, cucumber slices

What could I have with some meatballs to make my dinner Green?

Whole wheat pasta, whole wheat bread, brown rice

Bonus Question: For lunch I am having a turkey and avocado sandwich on whole wheat bread. Does anyone know what part of my sandwich is the protein, fat and carbohydrate?

Protein-Turkey

Fat- Avocado

Carb-Whole wheat bread







Week 12 – All About Fun!

Today’s Topic: Smoothie! (Topic 3 of 3)

Objective

Go over how to make a smoothie.


Have a smoothie party today. Ask the kids to bring in a variety of fruits, yogurt, juice, cups etc. Also

consider bringing in apples for kids who will not drink the smoothies. Trainers can bring in blenders, ice

cubes, knives, colanders and cutting boards. Get some extra parents to volunteer to cut the fruit and

make the smoothies while the kids are in class. This is a great end of session activity!

1. Who knows what a smoothie is? 2. What do you need to make a balanced SUPER smoothie? Ask for suggestions 3. A blender, food processor or really good mixer and bowl and an adult! 4. A baseball sized amount of fruit, can be fresh or frozen 5. Things that work well: bananas, mango, strawberries, kiwi and berries 6. Add a golf ball sized amount of nut butters (peanut, almond, cashew) if you want and are not allergic. 7. Things that don’t work so well include melon (too watery), pineapple and citrus fruits (too stringy). 8. Ice cubes 9. Maybe something white like.... (ask for suggestions) - A tennis ball sized amount of plain, Greek or

light yogurt, a little 2% milk, a little soy milk or soy yogurt, coconut milk. 10. Put it in the blender and go for it, but FIRST make sure there is an adult around to help 11. It is important to add dairy and possibly nut butters to give the smoothie some protein and help your

smoothie stay a balanced snack.







Lesson Plan Components


Locomotor Warm-Ups We want all participants to put forth maximum effort during class so it is important to warm up their muscles. The warm up activity should last about 5 minutes and should include locomotor movements as well as stretching (both static stretching and dynamic stretching). Try a variety of different activities to keep the kids interested. We encourage an active warm-up, getting kids moving right away. This allows the kids to loosen their muscles while preventing them from injury related to stretching cold muscles.

Warm Up Formations: 1. Locomotor Movement - full class in open space - Everyone spreads out in their own personal

space (arms’ length distance between themselves and others). Trainer calls out the locomotor movement while all kids perform it.

2. Locomotor Lines – Organize the kids in an even number of lines. The trainer is calling out the locomotor movements in the middle. (Quickly) Once the first group of kids get past the trainer who is calling out the movements they continue that movement to the end line where they stretch until the rest of the group gets there and the trainer begins to call out new movements. (Allow no wait time).

3. Locomotor Locomotion Style (clockwise/counter-clockwise rotation) - All kids are moving on the outside perimeter of your space. The trainer is in the middle calling out the movements while all kids are manipulating the movements being told. After a few rounds of locomotor movements being called out yell “STOP” and have the kids stretch reaching to the sky and to their toes so they can catch their breath. Change as necessary.


Locomotor Movements Start simple and add a few new ones each week - change it up so the kids won’t get bored! After one complete rotation of doing each Warm Up successfully and the kids understand it you can make it into a partner warm up- having the kids do the movements you call out next to each other or linking hands.

Butt Kicker

Jog bending knees trying to touch feet to butt.

Crab Walk

Sit down put hands and feet flat on the ground. Lift your bottom and hips as high off the ground as you can. Feet first and then hands catch up- moving like a crab.

Frog Jumps

Feet on the ground shoulder length apart. Put your hands on ground in between knees touching the ground. Start in a bent down position and reach tall to the sky from a squatting position to a standing position.

Gallop

Like a horse- keep both legs straight/stiff and let one foot lead the other (switch the leading foot when needed) Leading foot goes forward the whole time while the other foot just follows behind it.

Grapevine

Facing sideways, cross legs in front and in back repeating rapidly. Make sure they go in both directions.

High Knees

Jog lifting knees as high as possible in front.

Jog

Jog at a moderate pace, 50% of maximum effort

Ladders

Rapid, repetitive movements, “hop scotch”-style. This can be done outside, with a ladder or a chalkboard course. Hop scotch, out in/out in, left side, right side, bunny hops, etc.

Leaping

One foot – alternate pushing off of each foot.

Moving Broad Jump

Stand with feet hips distance apart. Using arms to gain momentum jump forward and out as far as possible. Make sure to hold the landing in a partial squat position. Repeat. Each jump should be a 75% effort.

Power Skip

Skip making sure each leg is lifted as high as possible with every step. Alternate legs.


Quad Walk

Stand on right leg. Take left foot in left hand and gently pull heel to butt, while lifting up on right toes. Return left foot to ground and repeat with right leg. Repeat alternating legs.

Seal Walk

Walk on hands, have your arms straight and finger pointing forward. Keep your bottom and hips low-knees together and eyes forward. Move one hand after another forward.

Side Shuffle

Facing sideways, get into a partial squat with knees bent and hands out in front. Side shuffle by moving feet out and in.

Side Stretch

Leading with the right leg, place legs wide, bend knees and lean body to right, with right knee bent and left leg straight. Feel the stretch on the left side, then shift to the left and then back to the right. Pivot to lead with the left leg, keeping legs wide and knees bent, lean body to left, with left knee bent and right leg straight. Feel the stretch on the right side, and then shift to the right and then back to the left. Repeat.

Skipping

A step and hop combined. With your right foot step and have the left foot pass your right foot by hopping past it. Combine the two as more comfortable to make a skip.

Soldier Walk

Raise right leg up hips distance or higher, try to touch with left hand. Return foot to ground and move forward with left leg. Repeat, alternating legs


Running Related Activities Running is an easy and fun way to get fit. It can be done almost anywhere and requires no equipment. Start slowly, encouraging kids to keep moving, running one or two laps at first and then gradually increasing to the full 400 meter (1/4 mile) course after a few classes. Our goal is to have the participants build their endurance so they will be able to run for a full 10 minutes by the end of the session.

BOKS Beat the Clock Format: Running

Materials: Stop watch, 4 cones

Set Up: Set up 4 cones, marking off a running area

Object: To run the entire time without needing to sit out a round.

Details: 1. Have all of the kids spread out around the running area inside or outside 2. They should run on the perimeter of the field to avoid collisions. 3. Trainer says “Go” and the kids start running for 30 seconds. The trainer says “Stop” and the kids will have 30 seconds to rest and recover 4. Next, the trainer says “Go” and the kids start running for 40 seconds. The trainer says “Stop” and the kids will have 20 seconds to rest and recover. Then, the trainer says “Go” and the kids start running for 50 seconds. The trainer says “Stop” and the kids will have 10 seconds to rest and recover. 5. Then, the trainer says “Go” and the kids run for an entire minute. The trainer says “Stop” and the kids will have a minute to rest and recover. 6. Repeat as desired, if time allows.

BOKS Chase Format: Running

Materials: 4 cones and relay batons

Set up: Make a large rectangle with the cones. Split the class into 2 teams of 8-10 kids each and put 1 team at opposing corners of the rectangle.

Object: Run around the rectangle without getting tagged and pass the baton off to the next person in line on your team.

Details: 1. When the whistle blows, the first kid on each team starts running around the rectangle clockwise with a

baton in hand. 2. The runners are chasing and attempting to tag each other. 3. If the kid goes completely around the rectangle and does not get tagged, then they hand off the baton to

the next kid in line who then starts to run. 4. The sequence continues until one kid is able to catch up to a kid on the other team and tag them. 5. When this happens the games stops and then you begin it again with the next runner in line from each

team. 6. After a kid hand off the baton to the next person in line it is important that they go quickly to the end of

their line to wait for their next turn. 7. Suggestion: Play this during Metrics week or at the same time as another activity. You don’t want to

have kids standing around in line, so you need to split up the class and have some kids play different activities or have a couple games of BOKS Chase going on.


BOKS Sprints Format: Team activity Materials: Cones Set up: 3 cones per team, place cones equal distance, 1/3 down the gym, 2/3 down and all the way

down Object: Improve endurance for metrics

Details: 1. Kid runs down to first cone and back to start, then down to second cone and back to start, then down to third cone and back to start, then tags next kid in line. 2. Next kid begins to run.


Cross-Gym Sprints Format: Team activity

Materials: None

Set up: Split the class into 2 groups (K-2) and (3-5).


Details: 1. Have the younger kids line up against the wall that creates the shorter distance from one side to the

other.

2. Have the older kids line up against the wall that creates the longer distance from one side to the other.

3. On the LT’s cue, the kids will alternate running back and forth as quickly as they can.

4. The movements can change from running, to skipping to shuffling, to butt kickers etc.

5. Continue for at least 5 – 7 minutes.

6. Make sure the kids spread out when they line up so they don’t crash.

7. Cue them to line up shoulder to shoulder

8. Suggestion: Try having the kids sprint to the center, then complete a movement, then sprint to the opposite side.

Freeze Run Format: Individual Activity

Materials: Cones on outside corners of gym or field

Set up: Kids spread out across gym or field

Object: Run while music is playing, stop when it is turned off.


2. If a kid keeps moving when music is turned off, he/she is out and becomes a judge to spot others

3. Keep playing until most of the kids are out or time runs out.

Go, Back, Hit It!


Materials: Cones


Set up: Teams based on colored groupings, cones at each end of the gym

Object: Practice Skill of the Week


4. If they yell “BACK”, the kids start running backwards as fast as they can.

5. If they yell “HIT IT!” the kids drop to the floor (like a burpee), jump back up and start running again as fast as they can towards the end of the gym.

6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach the end of the gym.

7. Cycle through the lines, making sure all kids have a few turns to GO.

8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and predict what the trainer will say next.


Inside Gym Perimeter, Stairs or Hallway Run Format: Group Activity

Materials: Cones

Set Up: Organize the kids into groups or lines if using a restricted space


Details: If your weather or timing does not permit running outdoors, kids can run the perimeter of the gym, through the halls or up and down stairs for a designated amount of time. In the gym, consider putting cones on each corner of the gym to keep kids towards the outside area. Please obtain approval from the principal before allowing kids to run a course through the hallways or stairs. In the gym, music can motivate the kids to keep moving. Have the kids vary the movements, first having them run, then shuffle, then skip etc.

Have the kids start and stop or freeze and then change the movement or the direction they are running. Have the kids run the longer side of the gym, assuming it is a rectangle and shuffle or skip on the shorter

side. Have the kids all start in different corners so they don’t bunch up, stop moving or trip. Have the kids run with a buddy.

Last Man Standing


Materials: None

Set Up: Section off a running area for all of the kids. If inside, designate 2 areas (ex: floor, hallway) for running.

Object: Improving endurance and strength

Details: 1. Have at least one trainer in each location. 2. Split up the kids and put 1/2 in each location. 3. The kids start running all at once 4. Every minute the kids need to stop and perform 2 burpees, 5. Then they start running again!


6. Challenge the kids to keep going if they can for the 10 minutes. If they are exhausted, let them get water and then join back in.

Leader of the Pack Format: Divide kids by color groups

Materials: 1 cone

Set Up: Place cone at starting line in gym or on field.

Object: Follow the leader

Details: 1. Kids form a straight line in their color group

2. Line leader starts jogging at a slow pace so all team members can jog behind, staying about 1 – 2 feet from one another.

3. Last kid in line sprints around the team and replaces the leader.

4. The new leader slows down to set the pace for the team.

5. When ready, the new leader yells to the last kid in line, “GO!” and the kid sprints to the front to become the new leader.

6. Kids keep jogging until everyone has had a chance to be the leader.

Suggestion: Have each color group create their own line. If you want to really challenge the kids then

add 2 or 3 color groups together to make the line longer.

Musical Run Format: Individual Activity



Object: Move while music is playing, stop when it is turned off

Details: 1. Turn on the music and kids start jogging. 2. Every time you stop the music give the kids a new movement. 3. The kids can walk, jog, sprint, side shuffle, and skip. 4. Continue for 8-10 minutes. 5. If you don’t have music, you can cue the kids by blowing a whistle.

Relay Race Run





Details: 1. Form lines behind all the cones based on color groups.

2. There should be an equal number of kids from the color group lined up on opposite sides.


3. You can create batons out of paper towel holders and colored tape. Give one baton to each color or team.

4. 3-2-1- go, have the kids cycle through sprinting to the opposite cone and passing the baton to the next runner.

5. Continue running until each kid has had at least a few turns (5 – 10 minutes worth).

6. You can also add in a few repetitions of the skill of the week movement in here to change things up.

7. You can also add in other movements besides running like skipping, side shuffle, grapevine etc., as long as kids keep up the intensity of the pace.

Run 200 meters/400 meters/800 meters/1200 meters/1 mile

Format: Running Materials: None Set up: Use the track or your running space (inside or outside) Object: To improve endurance for metrics

Details: 1. This can be either outside or inside, timed or not timed. 2. Kids can also do repeats, particularly of the shorter distances. Have them run a 100, rest for 1 minute,

run again, repeat. Have them run a 200, rest for 90 seconds or 2 minutes, run again, repeat. 3. This type of drill should be at a high exertion level if possible.

Running Wild Relay Race (running and skipping)


Materials: Cones



Details: 4. Kid start out by running to end cone, then skipping all the way back to start.

5. Next kid begins to run.


Shuffle Run Format: Individual Activity



Object: Jog the long side of gym or field and side shuffle the short end

Details: 1. Split the color groups up around the running space.

2. When you say “GO” or turn on the music the kids begin to jog

3. All of the kids should jog the long side of the field or gym and side shuffle, skip or walk the short side.

4. The trainer can change up the movements for the short side every couple of minutes.

Speed Runs Format: Group Activity



Set up: Separate kids into 2 groups; K-2 and 3-5

Object: Sprint as fast as you can.

Details: 1. Have 1 group sprint as fast as they can around the field or gym 1 time and then have a water break.

2. Have the 2nd

group repeat.

3. Have each group go 5 times and cheer them on to run as fast as they can.

Walk, Jog, Run Format: Group Activity

Materials: None

Set up: Set up a running route or put boundaries up inside the gym or on the field with cones


Details: 1. Kids will get moving for 10 minutes in total, based on whistles as a cue.

2. Explain that when you blow the whistle once, everyone starts to walk.

3. When you blow the whistle twice, everyone will jog.

4. When you blow the whistle three times, everyone will run.

5. Alternate the whistle blows so that kids get moderate and maximum exertions levels over the 10 minutes.

6. Make sure the kids stagger at the start. Kids can pass one another, but they can’t cut the boundaries. Play music if possible too!


Skills of the Week The skill of the week calendar is included at the beginning of Block 6 for your reference. During the first class of the week, the skill is introduced, explained and the proper form is demonstrated. kids should practice the movement and trainers should move around the class to assist with form and range of motion. During the remaining classes of the week, the skills can be practiced and reinforced through stations, tabatas, relay races, obstacle course and :30 max effort. Throughout the session, the key points of performance should be repeated to the kids when doing the movements. Make sure your demonstrator can do the skill requested before showing the entire class.



Use your arms

Bend your knees

Hold your landing

Burpees Details: From a standing position, place hands on the ground and drop body to the ground so you are on your belly. Push off hands and jump back up so that feet land outside of hands, stand up and clap with hands above head.





Donkey Kicks





Stand up straight

Free-Standing Handstands Details: Start with hands above head, and then place both hands on the floor in front and kick legs up over head. Keep arms straight.


Start from a standing position

Lock out arms

Kick feet up one at a time

at end


Plank Details: Get into a horizontal position, resting on your elbows and toes. Keep midsection tight and body in one straight line. Hold position without moving, pushing heals back.





Push-Ups Details: Lie on stomach with arms bent, hands at shoulders. Straighten arms, while keeping midsection (core) tight and back, butt and legs in one straight line. Lower down to ground, touching chest. Rise back up to repeat.





Sit-Ups Details: Lie on back with knees bent, arms straight overhead. Forcefully, sit up, using arms to give momentum. Touch hands to ground and chest to knees. Lower down to floor and repeat. Make sure bottom stays in contact with ground at all times.






Squats Details: Set feet shoulder distance apart, send arms up, butt back, squat down so butt is below the knees. Weight should be in heels and knees should be pushed out. Keep knees, ankles and feet all pointing in the same direction. Then stand up straight and tall.













Jump up high

Bring knees high


Walking Lunge Details: Take a big step forward with right foot. Bring left knee down to touch the ground. Front knee should form a 90 degree angle with the floor. Stand up and repeat on left side. Lunges should be linked together, smoothly.


Take big steps



Wall Handstands Details: Stand up with back facing the wall; then place both hands on the floor in front and slowly walk legs up the wall while bringing hands in closer to the wall. Keep core tight and arms straight. Use a tumbling mat if available.


Back faces wall

Walk feet up slowly and then walk in hands

Keep your core (stomach muscles) tight


End of Class Games This portion of class is a favorite for many kids. Depending on the size and ages of kids in your class, it may make sense to divide the class into groups by grade, for example have kindergarten through second grade and play two different games. This may be the kids’ first exposure to group games, make sure to thoroughly explain the details and rules of the game. You can write out the steps in simple format on a white board if that helps. General concepts such as boundaries, light touch tag, and good sportsmanship should be explained and reinforced throughout the session. You also want to stress SAFETY! This portion of the class is a good time to let the kids make choices. You can offer 2 or 3 different games and the kids can choose or you can alternate the games by having the kids rotate. This is supposed to be FUN! If the kids don’t understand the rules or the game is not going as planned, STOP! Explain the rules again and resume play or choose another game.

Please note that BOKS does not endorse the use of human target games or asking kids to sit out during a game if they have been tagged etc.

As If Format: Individual Activity Materials: None Set Up: Kids in an open area Object: Get moving!

Details: 1. Read Sentences to the class. Have kids act out each sentence for 30 seconds:

Jog in place as if a big scary bear is chasing you. Walk forward as if you’re walking through quicksand. Jump in place as if you are popcorn popping. Reach up as if grabbing balloons out of the air. March in place and play the drums as if you’re in a marching band. Paint as if the paint brush is attached to your head. Swim as if you are in a giant pool of yogurt. Move your feet on the floor as if you are ice skating.

Shake your body as if you are a wet dog.

BOKS Ball Catch Format: Divide kids by color groups Materials: 2 cones per team, balls Set Up: Place cones at starting line and the end of the gym. Object: Race to finish!

Details: 1. Kids form a straight line, a foot or two apart from each other. 2. First kid in line throws ball to next kid in line. After throwing, the first kid runs to the end of the line. 3. Continue down the gym and back, throwing and catching. 4. If the ball is dropped, the whole team needs to go back to the beginning and start again. 5. First team to go down and back wins. If this goes really fast, you can have the kids go through the cycle twice.

Suggestion: Time the group and have them try and set a record.

BOKS Baseball (Stations) Format: Individual activity Materials: None


Set Up: 4 bases around the gym or on field, divide the kids into 4 teams Object: Run around the bases with your team, doing designated movements. Stay at each base for



2nd


3rd

base – push-ups


BOKS Body Hop Format: Partner activity, have each kid pick their own Materials: None Set up: Partner A sits on the ground with arms out to the side and legs stretched on the ground out

straight in front of them. Partner B is standing up. Object: To jump over your partner’s arms and legs 3 times and then switch places.

Details: 1. Partner A is sitting down with their arms out to the side and legs in front of them. 2. Partner B begins and jumps over their left arm, jumps over their legs and jumps over their right arm

(round 1). Partner B turns around and then jumps over their right arm, over their legs and over their left arm (round 2). Partner B repeats one more set of jumps and sits down.

3. Partner A repeats the 3 sets of jumps that Partner B just did. 4. Each person gets 2 turns in each position.

BOKS Bridge Format: Partner activity, have each kid pick their own Materials: None Set up: Partner A gets into a plank position. Partner B is standing up. Object: To jump and crawl. Practice different levels of movement.

Details: 1. Partner A gets into a little ball on the ground and Partner B is standing up. Partner B hops over Partner

A’s backside, then Partner A makes a mountain and pushes up to his toes, making bottom go up in the air. Partner B then crawls under Partner A back to the starting place. Partner B does this 3 times.

2. Partner B goes on the ground and Partner A does the hopping and crawling 3 times. 3. They get 2 turns in each position.

BOKS Circle Relay Format: Running Relay Materials: 2-4 play yard balls Set Up: Divide the class into groups of 10-15 Object: Work as a team and get the ball around the circle before the other team.

Details: 1. Have each group of 10-15 form a big circle 2. Pick a kid in each circle to be the starter and hand him/her a ball. 3. When the whistle blows he/she runs around the circle holding the ball until he/she gets back to

their original spot and quickly passes the ball to the person next to him/her. 4. The next person repeats until each kid has done this and the ball ends up back at the starter. 5. Make it a competition among all of the circles and play it a few times. The kids can cheer on their team

and have fun.

BOKS Corners Format: One large game inside the gym or on field


Materials: Music Set Up: Use boundaries to create an appropriate size play area as needed Object: Get moving!






Suggestion:

Corner Tasks: sit-ups, push-ups, donkey kicks, squats, jumping jacks, walking lunges. Teams can race one another when getting to the corner. Last team to complete the movement can do an extra movement or two.

BOKS Discovery Format: Running Materials: 15-20 bean bags or other small items, 15+ cones Set Up: Indoor or outdoor space is ok. Spread Cones out around play space and hide bean bags

or other small objects under cones. Object: Get Moving!

Details: 1. Create teams of 5-7 kids. 2. Put the teams around the room and give them a “home location” 3. Hide bean bags or other objects under random cones that are spread out in the center of the play space. 4. Blow the whistle to begin and set the timer for 2 minutes. 5. One at a time a kid from each team runes to a cone to see if something is under it. 6. Kids are sprinting so they can get back to their team fast and send the next person off to get an object. 7. The team with the most objects at the end wins.

BOKS Leg Challenge Format: Group warm up Materials: Music if available Set Up: Have the kids spread out around your play space indoors or outdoors. Object: Warm up your lower body

Details: 1. Have the trainer stand on something so all of the kids can see what he or she is doing in the front of

the room. 2. Complete 30 seconds of each of the following activities transitioning smoothly from one to another.

heel raises hop up and down scissor feet forward/backward jumping jack no arms jumping jack with arms jumping jack no arms scissor feet forward/backward hop up and down


heel raises

This is a complete 5 minute workout.

3. You can extend each movement to 60 seconds and really challenge the kids! This will take 10 minutes to complete.

BOKS Says Format: Individual Activity Materials: None Set Up: Kids spread out facing the Lead Trainer at the front of the room. Object: Do what “BOKS” says to do


BOKS Up and Down Format: Divide into 2 teams, Team Up and Team Down Materials: All the cones Set Up: Lay out all the cones randomly throughout the gym or field Object: Get Moving!

Details: 1. Kids race around the gym trying to move the cones. 2. Team Up tries to keep the cones standing up. Team Down tries to keep the cones lying down. 3. After a few minutes, cue the kids to freeze. See which team has more cones up or down. 4. Play again, but this time, Team Up is now Team Down and vice versa. You can repeat for as long as

you have time. Suggestion: You can have the kids stop using their hands, move around doing a crab walk or on their hands and knees to slow them down. Keep alternating how the kids need to move around.

BOKS Welcome Hands Format: Everyone is in open space (Have marked off “home” areas) Materials: If a small group, have each kid get inside one hula hoop that is lying on the ground - If a . . bigger group just mark off the area with marker or piece of tape on ground Set Up: Open space Marked off by cones Object: Getting to know the other BOKS kids. .

Details: 1. Trainer calls out “Girls’ Shake hands” all the girls find a new spot and “High Five”, “Shake hands”,

“High tens”, “side fives”, “low tens”, or do a “foot shake” to another girl in a “home spot” and mention something about themselves.

2. Trainer calls out, “boys shake hands” and the boys do the same thing. 3. Trainers can call out specific groups of kids at a time. 4. Have kids keep track in their heads of how many news kids they met and something

new about someone they had met.

Break the Snake Format: Two or three snakes inside gym Materials: None Set Up: Use boundaries to create an appropriate size play area as needed. Object: Get Moving!

Details:


1. Put the kids in groups of 7-8 with a trainer in each group. 2. Have the kids all connect hands and stand side-by-side. 3. The line leader will start moving and the others try to follow, while continuing to hold hands. 4. Line leader should not sprint, but use movements such as skipping, hopping, slow jog or galloping. 5. The leader’s aim is to move so that the others cannot keep their hands together. 6. When the line (snake) is “broken,” the snake leader goes to the far end of the line. 7. The snake then reforms and the game resumes. Change the leader ever y minute no matter if the snake has broken or not. 8. The goal is to move up towards the head of the snake as the game progresses.

Bunny, Frog, Duck, Horse Format: One large game inside gym or on field Materials: None Set Up: Use boundaries to create an appropriate size play area as needed Object: Get moving!

Details: 1. Have the kids spread out across the floor. 2. The trainer will start by saying 1 of the 4 animals above. 3. The kids must move like the animal does. Bunny – hop, Frog – squat jump, Duck – duck walk, Horse – gallop. 4. You don’t stop the command until another is requested. 5. The leader keeps changing commands and kids follow. 6. Repeat the commands a few times each.

Burpee Wave Format: Group Activity Materials: None Set Up: Get the kids to make 2 circles Object: Body strength

Details: 1. One kid starts with the burpee. 2. Once that kid who starts is on their way up (the 5

th part of burpee) the kid to their right goes down into a

burpee. 3. Try to see which circle can complete the burpee wave fastest or most accurately.

Capture the Flag Format: Divide the class into 2 teams Materials: Cones, bean bags, pinnies Set Up: Set up a jail zones on each side of the play area. Create the center boundary line that


Object: To be the first team to capture the “flags” and get them back to your teams side without being tagged and sent to jail

Details: 1. Whistle blows and kids start running to steal opponents “flags”. 2. Kids can get tagged once they cross the boundary to the other team’s area. 3. If tagged, kids go to opponent’s jail. 4. To get out of jail, another teammate must tag you and free you without getting caught. When leaving jail you get a free walk back to your side, but the kid that did the releasing does not. 5. Kids can make a chain in jail by linking arms and the only one kid needs to get tagged for them to all get released. 6. If a kid gets a “flag” but then gets tagged they need to return the “flag” to its original spot and go to jail.



Castle Ball Format: Running and rolling balls Materials: Hula Hoops or cones and balls Set Up: Put the kids in teams of 6 - 8 and give each team 3 hula hoops and/or 3 cones, cups etc. Object: Protect your castle and knock down others

Details: 1. Each team uses 3 hula hoops and/or 3 cones to make a structure (castle). Give the kids one minute to do this. 2. Balls are placed randomly around the gym or field 3. Once all castles are built each team has to nominate 1-2 people to guard the castle. The other team members run around and try to knock down other castles. 4. You can knock down a castle by rolling a ball into it. 5. Guards need to be a body’s length away from their own castle while guarding. 6. If your castle gets knocked over, then your team will do 5 burpees together and then rebuild your castle in order to continue playing. 7. Other teams cannot knock down the castle while it is being rebuilt. 8. After 2 minutes of playing, blow the whistle and tell the kids to switch up guards. This gives everyone a chance.

Clothes Pin Tag Format Running Set Up: Give each kid 5 clothes pins to stick on the back of their shirts Materials: 6 plastic grocery bags, 4 cones Object: Try to capture the clothes pins from someone else’s back without losing yours.

Details: 1. Every person runs around the set play space with 5 clothes pins on their back. 2. Kids try to capture a clothes pin from someone else’s back without losing theirs. 3. If you capture a clothes pin you are to go down on one knee while pinning it on your own back. 4. If you go out of bounds, push or pull clothes you lose a clothes pin. 5. The person with the most clothes pins at the end is the winner. 6. Play for 5 minutes Suggestion: You can play with teams also and the team with the most clothes pins is the winner.

Corner Soccer Format: Divide into 2 teams or 4 if you have space to run two games at a time. Materials: 8 cones minimum, 2 balls Set Up: Place 2 cones at each corner on a diagonal. Object: Score goals on all 4 corners as in regular soccer.

Details: 1. Can use 1 or 2 balls for the game. 2. No more than 1 person in each goal. 3. Variations: Add different size balls

Crab Walk Soccer Format: Divide class in half to make 2 teams Materials: All the balls, cones Set Up: Kids line up with teams on opposite sides of the gym, divide balls equally between teams,


s ide.


Details: 1. All kids assume crab walk position. 2. Kids need to kick the balls across the gym and into the goal. 3. When all balls are out of play, see which team has the most goals.

Deck of Cards Format: Individual Activity Materials: White board to write down suits, deck of cards (face cards removed) Set Up: Kids spread out Object: Get moving!

Details: 1. Each suit is an exercise, for example, hearts are jumping jacks, diamonds are burpees, spades are push-ups and clubs are air squats. 2. Lead Trainer flips a card and kids need to do the number of repetitions shown on the card of the designated exercise (i.e. 2 of diamonds = 2 burpees). 3. Keep flipping cards for the allotted period of time. 4. This can be used at the end of the session as a skill review too by changing the movements that match the suits partially through the game.

Delivery Truck Format: Divide kids by color groups Materials: Cones, Hula Hoops, Bean bags, Dice or other small objects (at least 5 per group) Set Up: Place cones at starting line and the finish line in gym or on field. Place about 7 objects next

to each ending cone for that group to use. Object: Move all the bean bags, dice or other small objects from one side of the gym to the other.

Details: 1. Kids line up behind cones with their color group. Keep groups under 7 kids if possible. 2. One person gets inside the hula hoop and runs to the opposite side of the gym, picks up 1 item and brings it back to their group. 3. The next person in line, now holds onto the outside of the hula hoop and runs with the first person down to the other side of the gym and picks up 1 more object to bring back to their starting line. 4. The next person holds on to the outside of the hula hoop now (so there are 3 people) and they all run down pick up 1 more item and bring it back to their team. 5. Continue until everyone in the line (all 7 people) are running down to pick up the last item together. 6. If time allows, you can continue and return all of the items to their original spot and let one person off each time instead of picking one person up.

Down Down Down Format: Break kids up into partners or small groups Materials: 1 small ball per pair or group of kids Set Up: Set pairs of kids or small groups evenly throughout the play area. Object: Hand eye coordination, catching and tossing, team work.

Details: 1. Have players find a partner or small team of 3, scatter, and stand across from one another or in a small circle. 2. On the signal “GO” or when the music starts, kids begin tossing the ball back and forth until someone drops it. 3. When the ball is dropped, the kid who threw the ball says “Down on one knee,” and the kid who dropped it has to continue playing from one knee. 4. If the same kid drops the ball again, the kid who threw the ball says “Down on two knees,” then “Down on one elbow,” and then “Down on two elbows,” and finally “Down on your chin”. 5. The kid has to stay in the position he or she is in to catch and throw the ball, and the throw must be catchable. Encourage the kids to throw gently.


6. Play until all teams are out.



Dribble Tag Format: Running/Tag game Materials: Basketballs and cones Set Up: Mark boundaries on a basketball court or any paved area with cones Object: Don’t get tagged!

Details: 1. Choose several participants to be the dribblers of the basketball. The other players scatter themselves within the boundaries. 2. Blow a whistle to signal to begin. 3. The kids with the balls dribble anywhere within the boundaries, while attempting to tag another player. The dribblers must be in control of the ball when the tag is made if it is to count. Participants must use their agility and quickness to avoid being tagged. 4. When the dribbler gas someone while successfully controlling his/her dribble, the person tagged becomes the new dribbler and the gam continues. Variations: Have dribblers use their non-dominant hand to dribble. Have those being chased move about doing a side shuffle or bunny hops.

For young players, have them bounce the ball once and catch it ever few steps

Everybody Tag Format: 2 teams – split up the class using color groups Materials: Cones Set Up: If outside, set up 2 end zones. If inside, use each end of the gym. Object: Don’t get tagged!

Details: 1. Put each team in opposite end zones. 2. Choose one team to be taggers that tries to tag every member of the other team. Give the taggers pinnies to wear. 3. Time them to see how long it took to tag everybody. Timing ends when the last person is tagged. 4. Now the other team is the taggers. Time them to see how long it takes to tag everybody. 5. The “winner” is the team that tagged everybody in the shortest amount of time.

Exercise Newcombe Format: Moving and tossing Materials: 1-3 Balls Set Up: Divide the kids into two teams of 10 -15 kids. Have them stand on either side of the

monkey bar structure, volleyball net (if one is available), or divide the space with cones if that is all you have; to make a “net”.

Object: Catch the ball and practice skills

Details: 1. Set up some type of divider in the center of your space to make a “court” and have 10-15 kids stand on either side of the divider. 2. A kid from one team throws the ball to the other team. 3. Anyone on that team can catch the ball, but the ball has to be caught before it touches the ground. (You might also start off by saying that kids can catch the ball on one bounce) 4. The person who catches the ball quickly throws it back to the other side. The action is repeated, 5. Kids on each team take turns throwing the ball until someone misses or the ball goes out of bounds. (In either of these situations, the toss then goes to the other team.) 6. Let the team with the BOKS kid of the week start the game.


7. Points are earned when the opposing team drops or misses the ball. To deemphasize winning and losing, try playing very short games (5 points), keeping skill balance in mind as you form groups and encouraging kids to help one another out during play. 8. Every time the ball is dropped all of the kids need to perform 10 jumping jacks or skill of choice.

Suggestion: To make it more challenging have the kids play balancing on 1 leg. Suggestion: This game is very similar to volleyball, so it might be better for grades 3-5 and have the K-2 grades play a different game.

Fishy Fishy Cross My Ocean Format: Individual activity Materials: None Set Up: Kids spread out across gym or field; there is a safety zone at each side of the field. Object: Last fish left is the winner.





Flag Tag or Tail Tag Format: Individual activity Materials: Tail or flag (cut up some old sheets or use plastic grocery bags) Set Up: kids spread out across gym or field. Object: Pull out tails; try to get as many tails as possible.

Details: 1. Kids put tails into side of pants, pocket or belt. 2. Kids run around the gym trying to pull out tails, while keeping their own tail. 3. If kid’s tail is pulled, he/she can keep playing, but as soon as the kid collects another tail, he/she must put it back into side of pants and then re-enter the game. 4. Alternatively, a trainer can make extra bags available if needed. 5. Keep playing for 5 minutes. 6. When time is called, see who has collected the most bags to determine a “winner”

Fox and Rabbit Format: Divide class into teams, 20 kids each or set up different games. Materials: None, this should be played in a gym or on the field Set Up: Assign 5 foxes, the rest of the group is rabbits Object: Foxes try to catch the rabbits.



Fruit Basket Format: Divide class into 4 teams


Materials: None, can be outside or inside


Object: Get moving!

Details: 1. Call out 2 fruits and the team will run to switch places in the gym or the field. 2. Continue this for a few rounds. 3. Continue calling fruits, but now instead of running kids need to skip or hop or gallop or walk on tip toes etc.

4. Finish the game by calling fruit salad - all the kids come in the middle and do 3 burpees.


Good Witch-Bad Witch Sandwich Format: This can be whole group or you can divide into smaller groups as needed. Materials: 2 cones at starting line and 2 cones at finish line Set Up: Place cones at starting line and the end of the gym. Object: Don’t get tagged!

Details: 1. Kids all line up on the starting line. The 2 taggers stand in the middle and shout either “good witch”, “bad witch” or “sandwich”. 2. If the taggers say “good witch”, the players take one step forward. 3. If the taggers say “bad witch”, the players take one step backward. 4. If the taggers say “silly witch”, the players take one step to the side. 5. If the taggers say “sandwich”, the players run from one side to the other. If they get tagged, they now help the taggers, but cannot be the one to call out good/bad witch.

Hula Hoop Tag Format: Running/Tag game Materials: 3-5 hula hoops Set Up: Spread out hula hoops and kids on gym or on field Object: Stay away from the hula hoops

Details: 1. Assign taggers for each hoop. Taggers kick the hula hoops on the ground trying to tag others in the foot. 2. When a kid is tagged, he/she must go to the side of the playing area and do jumping jacks. 3. When someone jumps and lands in the middle of a moving hoop (not one that is not in play) the kids on the sidelines get to rejoin the game. 4. Game continues as long as it is fun or until there is no one left to tag.

Hop, Skip and Freeze Format: One large game inside gym or on field Materials: None Set Up: Use boundaries to create an appropriate size play area as needed Object: Get moving!

Details: 1. Demonstrate how to avoid contact with each other. 2. Kids should be able to repeat all rules and signals. 3. Spread kids out to avoid contact and collisions. 4. You must stay inside the boundaries (explain boundaries if needed),

5. On 1st signal or music: kids begin hopping (skipping, jumping, etc.).

6. On 2nd


7. Repeat several times – change what kids do for each signal.


Jungle Run Format: Individual activity

Materials: None Set Up: Kids spread out across gym or field and imagine they are in the jungle. Object: Get moving!




4. Continue for 5 minutes.

5. Jungle Run can be played as a relay too.

Kangaroo Hop Format: Divide kids by color groups Materials: 2 cones per team and a ball Set Up: Place cones at starting line and the end of the gym. Object: Be the first team to finish!

Details: 1. The first person on each team hops with the ball between their knees to the cone and back. 2. Each team member does the same thing until everyone has finished. 3. Whichever team finished first wins.


Monkey Ball Format: Divide into 2 teams, for each game. Materials: 1 ball and 8 cones per game. Set Up: 4 corner cones, 2 goal cones on each end line. Object: Get moving. Use a bat or push the ball with a fist, hand or arm into the goal.

Details: 1. Game starts at the center line with a push off by one team. 2. Players bend at waist, like a monkey, and bat or push the ball down the field passing to their teammates. 3. Goals are scored by batting/pushing the ball through the other team’s goal.

Musical Hoops Format: Running and team work Materials: 2-20 hula hoops, music, cones Set up: Set up cones to define the general play space on the gym or field. Spread the hula hoops

out a little bit in that space. Consider putting cones around the hoops in case kids are “hoop guarding”

Object: Stand inside of a hula hoop every time the music shuts off

Details: 1. Kids begin standing in a hula hoop. 2. When the music turns on the kids begin to move throughout the space avoiding the hoops. The

trainer should give different movements to perform. (jog, skip, hop, shuffle)


3. When the trainer stops the music, the kids must get into a hoop as quickly as possible. 4. Now you are going to make it harder by removing 1 or 2 hoops. 5. Play the music again, have the kids move and when the music stops the kids need to move back into

a hoop. 6. If they can’t find a hoop to share with a friend or there is not enough room, then they need to perform

10 jumping jacks before the music starts up again. 7. Continue playing and removing hoops each round until you are down to only a couple of hoops left

and the majority of kids are performing jumping jacks. 8. Remind the kids about safety and no pushing, pulling or stepping on each other’s feet during this game.

Oscars Trash Can Format: Tossing and team work activity Materials: Mats or cones, as many small soft objects as you have “trash” Set Up: Make a circle with mats standing up on their sides or use cones to create a circle “trash

can”. Place all of the “trash” around the center circle. Object: Tossing accuracy, team work and running.

Details: 1. Assign 5-7 kids to get inside of the circle and become “Oscars” 2. All other kids are on the outside of the trash-can trying to throw the trash inside of it. 3. The Oscars are trying to throw the trash out of the trash-can at the same time. 4. Time the game for 90 seconds and then give 5-7 new kids a turn being Oscars.

Pantomime Format: Group activity Materials: None Set Up: Put the kids in groups of 10. Have each group make a circle. Object: Warm up body

Details: 1. Participants stand in a circle, arms distance apart. Ask each person to think of a physical action and put

the action before their first name, "Jumping James". 2. The first person in each circle does the action and yells out their action-name. Everyone in their circle

repeats the action and the action-name. 3. Go around the circle and have each person create their own action with their name and have the rest

of the circle copy. 4. Do this a few times and see how fast the circle can get around all of the

kids. Suggestion: Play this a few times, but switch up the circles, so the kids get to learn everyone’s name.

Great game to play at the beginning of the session to help the kids learn each other’s names.

Paperclips in a Jar Format: Break kids up into groups of 6-10 Materials: A few boxes of paperclips and a jar or cup for each group of kids Set Up: Set up kids in groups of 6-10 around the gym with 1 cup and a box of

paperclips. Object: Team work and fine motor skills

Details: 1. Put the kids in groups and have each group make a circle 2. Pick a few movements and # of reps the kids need to perform Ex: 5 jumping jacks, 5 squats, 5 butt

kickers and 5 high knees 3. Have all of the kids practice each movement. 4. Cue the kids to start, 3-2-1 5. Have all the kids start the movement series.


6. When they complete the series, they can then take a paperclip. They do not need to wait for their group to finish in order to take a paperclip.

7. Each kid must complete the entire series, to then take a paper clip 8. The kids keep moving through the series as fast as they can and collecting paper clips for 3 minutes. 9. At 3 minutes the trainer blows their whistle and the kids freeze 10. Now all of the groups have 1 minute to try and make a paperclip snake with all of the paperclips their

group has collected. 11. The group with the longest snake wins or completed the most rounds of movements. Suggestion: If a movement series is too difficult for the kids to remember, then have them complete 10 movements of 1 exercise, ex: 10 jumping jacks, and then take a paperclip.

Red Light, Green Light Format: Individual activity Materials: None Set Up: Kids spread out across one side of the gym or field; there is a finish line at opposite side of

the field Object: Get to the finish line and get moving!

Details: 1. Have a trainer or BOKS kid of the week be the “Stop light” and lead the game.

2. The “Stop light” faces away from the group when they say Green light, but turns and faces the group when they say Red light.

3. The “Stop light” cues the participants to start moving by saying “Green light". The participants should walk fast or jog, but not run. The participants will stop moving when they hear Red light and the “Stop light” turns around to make sure everyone is standing still and not still moving.

4. If a kid is caught moving after you have said Red light, he/she is sent back to the starting line.

5. Play until someone reaches the “Stop light” and tags him or her. They become the new “Stop light”.

6. All of the kids go back to the starting line and play again.

Suggestion: You can change the game up by having the kids do a different movement on the Green light cue, like skipping, galloping etc.

Rock, Paper, Scissors Tag Format: Running Set Up: Section off the play space in the gym or on the field with the 4 cones. Pick 6 kids to be

taggers and give them each a plastic bag to stick into the side of their pants/shorts. Materials: 6 plastic grocery bags, 4 cones Object: Get moving and try not to get tagged.

Details: 1. Teach all of the kids the following movements:

Jump up and down then stand spread eagle for PAPER cross legs and arms for SCISSORS

squat down for ROCK 2. Trainer designates 6 taggers and gives them each a plastic grocery bag. 3. Trainer says “GO” and the taggers start chasing the kids. 4. If tagged you and the tagger play rock, paper, scissors 5. The winner continues to run around and the non-winner takes the plastic grocery bag, puts it into the

side of their pants/shorts and becomes a tagger. 6. Play for 3 minutes and see if anyone wants to be a tagger that has not been one yet. Switch up

taggers and play again.

Shadow Format: Partner activity, have each kid pick their own Materials: None Set Up: Spread out in gym with partner


Object: Shadow your partner without bumping into each other

Details: 1. First partner can start doing one of the following movements, while second partner shadows (follows behind) doing the same movement: 2. Skipping 3. Jumping 4. Side shuffle 5. Butt kickers 6. First partner can change movements at any time. 7. The partners alternate positions when they bump into each other. 8. Trainer can also yell out “free for all” and the leading partner can do whatever kind of movement he/she wants. 9. Play for 5 minutes.

Spinning Skill of the Week Review Format: Individual activity Materials: None Set Up: Kids form a big circle around the gym or field Object: Review!

Details: 1. Trainer stands in the middle of the circle. Closes eyes and spins around. Whichever kid he/she lands on picks a number. Trainer spins again and the kid he/she lands on picks a movement. 2. The class then does that # of movements (burpees, squats, sit-ups, etc.). 3. It helps to write all the possible movements on a whiteboard so the kids have a list to choose from, encourage choosing a different movement each spin. 4. Continue to play until you have reviewed all or most of the movements.

5. This game should be played towards the end of the session once most of the skills have been learned.

Suggestion: Let the kids be the spinners and use dice to pick the numbers, alternate spinners for every

movement.

Sports Galore Format: Individual Activity Materials: None Set Up: Kids stand in an open area Object: Get moving!



Squat Tag








Suggestion: Limit the number of squats the kids can do to make the game more challenging.

Steal the Turkey Bacon Format: Divide into 2 teams and give each kid a number or use the color groupings Materials: Cones, bean bags or other small object to steal Set Up: Line up cones to divide gym in half Object: Get Moving!

Details: 1. Have each team line up on opposite sides of the gym facing the center line 2. Give each team numbers, so they have a matching number partner on the opposite team. 3. Call a number/color AND a movement (i.e. 2 push-ups). 4. Kids race to the middle and perform the movements. 5. The 1st kid finished will grab the bean bag/object and run back to their line. 6. You can call two numbers or colors at a time too. 7. Keep track of the numbers/colors so that everyone gets a chance to play. 8. To keep the other kids moving, have the ones who are not called during a round do the movement in their places.

Take Five for Fitness Format: Individual Activity Materials: None Set Up: Kids stand in an open area Object: Get moving!

Details: 1. The trainer and/or volunteers pick 5 exercises.

2. The group will perform each exercise for 1 minute.

3. Examples:

Chair dips Sit-ups Jumping jacks Jogging in place Lunges Push-ups Squats Bear crawl Free dance Crab Crawl Burpees High knees

Toilet Tag


Format: Divide kids by color groups Materials: Pinnies for taggers Set Up: kids spread out across gym

Object: Don’t get tagged, flush team mates.

Details:

1. Choose a few kids to be the “taggers” and have them wear a pinnie. 2. Kids run around the gym trying not to be tagged. 3. When tagged, squat down like on the toilet with 1 arm up.

4. When a kid on same team “flushes” (pushes the arm down), the kid is back in the game. 5. Alternate taggers every 2 minutes. 6. Keep playing until time runs out, maximum 5 - 10 minutes. 7. Have kids make a flushing sound when their arm is pushed if desired

Tower of Fun Format: Everyone is in open space at the end of the gym. Materials: None Set Up: Have the kids line up. Object: Upper body strength and balance.

Details: 1. Have kids hold a wall handstand. 2. One person from the end crawls under and then goes to the end to a wall handstand. 3. Then the next person goes down the line crawling under and moving continuously down the line.

Traffic Format: Individual activity Materials: None or white board to write down cues Set Up: Kids spread out across gym or field Object: Get moving!



Green Light - run






Triangle Tag Format: Running Materials: None Set Up: Put all kids in groups of 4 Object: To work as a team and protect one teammate from the chaser




Tricky Twosome Tag



Materials: Cones Set Up: Kids spread out across gym or field with their partner. Set up one safety zone, marking off


Details: 1. The taggers will link arms and chase after partners. 2. If you are tagged, your team becomes taggers too. 3. Once tagged link arms with the taggers and everyone forms a blob. 4. As more partners get tagged the blob becomes larger. 5. Partners can rest in safety zone for a minute if they need to. 6. Play until all most of the kids are caught and let the winning pair be the taggers on the next round.

Uncle Sam Format: Individual Activity Materials: None Set Up: Kids spread out across one side of the gym or field; there is a safety zone at opposite side

of the field. Object: Last kid remaining is the winner!

Details: 1. The BOKS Kid of the Week or the Trainers are Uncle Sam.

2. The group would say "Uncle Sam, Uncle Sam, May I cross your dam?"

3. The taggers say, "Yes you may, yes you may, if you're wearing the color I say."

4. Then they pick a color, and any kid wearing that color CANNOT be tagged, they just have to get to the other side doing the movement you are working on that week (hops, lunges, broad jumps, etc.).

5. The other kids who are not wearing that color have to run to the other wall and try not to get tagged.

6. If they get tagged they join the taggers until all the kids are tagged.

Walking Lunge Cup Pyramids Format: Group skill activity Materials: Plastic cups and cones, hula hoops. Set Up: Set up teams by color group, at least 5 kids per team. Have the cones designate a starting

point and hula hoops designate the finish spot for each teams line. Object: Do walking lunges with good form and build the biggest pyramid with your cups.

Details: 1. Each team lines up behind a cone 2. Have a stack of cones at the starting cone for each team. 3. First kid on team picks up a cup and puts it on his/her head, then does walking lunges down to the end

cone. 4. At the end, place the cup down inside a hula hoop to keep the cups together and skip back to tag the

next person in line. 5. Next person picks up a cup and does the same thing. 6. Continue until all the kids have had a chance to go. 7. You can cue the kids to take more than one cup or tell them to put the cups in other silly places on their

body for fun. 8. Relay continues until each kid has taken at least one turn and/or for 5 minutes. 9. Then a trainer blows the whistle for all teams to build their pyramid. They have 30 seconds to put it

together and see which team built the tallest pyramid.

What Time is it Mr. Fox? Format: Individual activity


Materials: None Set Up: Kids spread out across one side of the gym or field; there is a safety zone at opposite side


Details: 1. There are 2 foxes and the rest of the kids line up on the side of the gym. 2. The group would say "Mr. Fox, Mr. Fox what time is it?" 3. The foxes would pick a number 1-10, and the kids would take that many lunge steps or other movements towards them. Encourage good form. 4. When the kids start getting close to the foxes, the fox would eventually say "Midnight!" and all kids would try to run to the opposite wall without being tagged by the Foxes. 5. Whoever was tagged becomes a Fox (tagger) for the rest of the game.


Cool Down After the kids have exhausted a lot of energy during the end of the class game, it is important to allow time for the kids to adequately cool down. This should not be skipped as it is an important transitional step moving from BOKS to school. If you are short on time, you can have one trainer lead the cool down and have another start discussing the BOKS bit. Once the kids are ready to move to class, have them participate in one last round of relaxing deep breaths.

Cat/Cow Pose


Deep Breaths


Full Body Stretch


Head Rolls


Mountain


Other Yoga Movements

As desired, you can include simple yoga movements into cool down as well.

Shake Out

First shake your left hand 12 times, counting out loud to 12, then left foot 12 times, then right hand 12 times, then right foot 12 times, then do each 6 times, then do each 3 times.

Shoulder Stretch – Shoulders and hamstrings

With legs hip distance apart, cross arms behind back and bend forward at waist. Allow arms to lift up towards head. Hold for a few seconds.

Swan Dive


Supine Twist – Back


Tree Pose


Tricep Stretch – Triceps

Raise arms over head. Bend right arm back behind head and hold onto right elbow with left hand. Push down and hold for a few seconds. Reverse sides.


Other Activities


Obstacle Courses Obstacle courses can be used to practice the skill of the week and at the end of the class, depending on your lesson plan. Form groups based on colored markings before you begin. The groups go to opposite sides of the gym. There can be 2 or more obstacle courses running simultaneously, depending on the size of the class, to make sure the kids are not waiting in line for too long. If space is limited and only one course can be set up, have a trainer keep kids moving in line, by cuing them to start at staggered times. As with relays, kids can do jumping jacks or run in place while waiting for their turn. Demonstrate the course movements first. kids will begin the obstacle course in a “loop” fashion with approximately 5 kids on the course at a time, so that they keep moving. All kids in the group should complete the obstacle course twice. Below is a list of ideas you can combine to create your own course, including ideas of how to combine movements into a course. Choose at least four different movements to keep the kids engaged.

Obstacle Course Movements Agility ladders/chalk to create or imagine – hopscotch station or other repetitive drills

Animal movements – bear crawl, frog jump, bunny hops, seal walk, crab walk, army crawl

Balls – dribble, bounce, throw against the wall or toss to a partner

Benches, chairs or desks – for climbing over, under, or jumping on top of

Cones – to circle around or zig-zag around or jump over depending on the height

“Faux” Sports – pretend to swim, play tennis, or any other fun sport

Hula Hoops – to jump in, use in a ladder or swivel

Hurdles or blocks – to jump over or side to side

Jump ropes – to jump consecutively, in place or moving, to jump over side to side

Jumping/hopping – tuck, squat or broad jumps, two foot hopping or alternating feet

Playground – (test this out before introducing to whole class) bars for hanging or traveling across, slides,

swings, other climbing structures

Rock wall – climb across if there is one

Skill of the week movements – current week’s movement or prior week’s movements

Tumbling mats – for forward rolls, cartwheels, log rolls, handstands

Walls – handstands, wall squats


Sample Obstacle Course Materials: Mat (if available), jump ropes, cones

Set Up: Place tumbling mat at start of course

Line up jump ropes (10) ahead of mat

Set up 2 cones about 10 feet apart so that you’ve reached the other side of gym

Line up 4 cones close together

Place one more cone about 1/2 way down gym

Details:

1. Kid starts by doing a forward roll on mat.

2. Then runs to jump rope and jumps 5 times.

3. Then does bear crawl between cones to end of gym

4. Turns around and zig zags through cones

5. Do 1 cartwheel at cone and sprint back to end of line


Relay Races Relay races can be used to practice the skill of the week or as part of your running activity to change things up. Form lines based on colored markings before you begin. Each race can start and end at the same side of the gym or field. When a kid finishes, he/she should line up behind the cone in the same order, ready to take next turn. Cones should mark starting and ending positions. Each kid should have at least 2 turns per race. If you want the kids to move more continuously for shorter distances, line them up on both sides of the gym or field opposite one another. The kids will just run (or do the specified movement) to the other side and line up behind the cone in the same order. Below are relay race ideas, but you can modify them based on what skills you have introduced and class preferences. Relay races can be used at the end of the class too, depending on your lesson plan. To encourage more movement, have kids perform jumping jacks or run in place while waiting for their turn.

Animal Relay #1 (bunny hop, crab walk) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does bunny hops to end of gym, then turns around and does crab walk back to start. Next kid begins.

Animal Relay #2 (frog jump, seal walk) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does frog jumps to end of gym, then turns around and does seal walk back to start. Next kid begins.

“B” Relay (broad jump, burpee, bear crawl) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does broad jumps down to end of gym, then does 3 burpees, then does bear crawl to back to start. Next kid begins.

Body Jump Relay Set up: Each team will have the players lie down on the ground, face up, fanned out in a circle

with their heads in the middle of the circle.

Details: On go, the first person from each circle gets up and runs around the circle jumping over the

other team members ankles. Once around, he/she will lie back down and the next person will do the same. Play continues until all the players have completed the task.

Suggestion: Can do with running, frog jumps, broad jumps, hopping, etc.

Bodyweight Bonanza – #1 (push-ups and squats) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid starts out by doing 3 push-ups, and then runs to end of gym and does 3 squats, and then sprints back to start. Next kid begins.


Bodyweight Bonanza – #2 (squats and burpees) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid starts out by doing 3 squats, and then runs to end of gym and does 3 burpees, and then sprints back to start. Next kid begins.



BOKS Balanced Plate Format: Break kids up into small groups

Materials: Cones, hula hoop, laminated food cards

Set Up: Place cones at the start and end point, put hula hoops at start and spread out food cards at the end cone, within all groups’ reach


Details: 1. This game looks like delivery truck, but with a twist 2. One person gets inside the hula hoop and runs to the opposite side of the gym, picks up 1 food item

card and brings it back to their group. 3. The next person in line, now holds onto the outside of the hula hoop and runs with the first person down

to the other side of the gym and picks up 1 food item card to bring back to their starting line. 4. The next person holds on to the outside of the hula hoop now (so there are 3 people) and they all run

down pick up 1 more food item card and bring it back to their team. 5. Continue until everyone in the line is now holding onto the hoop. 6. When you get back to the start, arrange the food item cards to create at least one balanced plate,

breakfast, lunch, dinner or snack. You can include a beverage too. 7. If you need to gather another choice, everyone needs to get back onto the hoop, return one card and

pick up a new one. 8. The trainer blows the whistle at 2 or 3 minutes and the group has 60 seconds to try and create a

balanced plate out of the food options they gathered. 9. Finally, one person from each team will “present” their plate to the class and kids can vote if it is

balanced or not. 10. If it is not a balanced plate, the trainer can lead the discussion about what the problem is and give the

kids a chance to “fix” grabbing a new card. 11. Remember, what goes into a balanced plate: Fruit (carb) and/or Veggie (carb) Meat (protein) Nuts or seeds (fat Possibly whole grains

Possibly dairy

BOKS Crawl Format: Divide kids by color groups

Materials: 2 cones per team



Object: Get your team to pass the end cone first.

Details: 1. Kids form a straight line, with their legs open in a V position. 2. The last in line, crawls through team’s legs and becomes the leader of the line. 3. When they become the leader they need to open their legs in a V position as fast as possible, so

the other kids can crawl through their legs. 4. Again, the last kid in line, crawls through team’s legs and becomes the leader of the line. 5. Continue the cycle until the team has made it to the other side of the gym. 6. The first team to cross the ending cone wins.

7. Suggestion: Time the group as a whole to see how long it takes them all to work as a team and complete the game. Challenge the group to beat specific times.

Easy Bear Crawl Relay Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does bear crawl to end of gym, then turns around and sprints back to start. Next kid begins.

Easy Just Jumping #1 (jumping jacks) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does 3 jumping jacks, and then runs to end cone and does 3 jumping jacks, then sprints back to the start. Next kid begins.

Easy Just Jumping #2 (squat jumps) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does 3 squat jumps, then runs to end cone and does 3 squat jumps, then sprints back to the start. Next kid begins.

Easy Just Jumping #3 (tuck jumps) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does 3 tuck jumps, and then runs to end cone and does 3 tuck jumps, then sprints back to the start. Next kid begins.

Easy Just Jumping #4 (broad jumps) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does broad jumps down to end cone, and then sprints back to the start. Next kid begins.

Frog Jumps over Lily Pads

Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid 1 gets down on knees and hugs them with head down. Kid 2 places hands on the Kid 1’s back and frog jumps over them and gets back down on knees, hugging them with head down. Repeat until all of the frogs make it to the other side.

Guess the Sugar! Format: Break kids up into groups of 4 – 8 for relay races Materials: Cones, laminated sugar food cards divided so each group has at least 1 card per person

and the trainer sugar cheat sheet


Set up: Place cones at the start and end point, put enough sugar food cards at the end cone for each kid to take one.

Object: Team work and determine how many sugar cubes are in different foods

Details: 1. First kid on team runs down to end cone to grab sugar food card, then side shuffles back (or

whatever movement you choose) to tag next person in line. 2. Second kid runs down to end and grabs a card too and returns the same. 3. Continue until each kid has taken a turn and brought back a card. 4. Trainer will allow each team 30 seconds to put the sugar cards in order from least amount of sugar to

the most. 5. The trainer will check to see if the team is correct. If they are not, they get 2 more chances to change

the order. (30 seconds each) 6. At the end the trainer will review the correct order and the amount of sugar for all food cards. 7. Trainer will lead a discussion about sugar

Sugar can make you feel Sluggish Sugar does not add any nutritional value to your food – it has NO Vitamins!

Eating too much sugary foods is also bad for your teeth. Tip: This

game can function as the end of class game and the BOKS Bit.

Gymnastics Groove #1 (cartwheel, handstand) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does 1 cartwheel to start, then runs to the end cone, does 1 hand stand or donkey kick and sprints back to the start. Next kid begins.

Gymnastics Groove #2 (donkey kicks and running) Set up: 2 cones per team, place cones at start and end of gym

Details: Kid does 1 donkey kick to start, then runs to the end cone, does 2 donkey kicks and sprints back to the start. Next kid begins.

Just Jumping Challenge (jumping jacks, squat jumps, tuck jumps) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does 3 jumping jacks, then does broad jumps to end cone and then does 3 squat jumps, then sprints back to the start and does 3 tuck jumps. Next kid begins.

Just No Running #1 (skipping, shuffling) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid skips to end cone, then shuffles back to the start. Next kid begins.

Just No Running #2 (butt kickers, high knees) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does butt kickers to end of gym and then high knees back to the start. Next kid begins.

Just No Running #3 (grapevine, power skip) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does grapevine to end of gym and power skips back to the start. Next kid begins.

Over/Under Format: Divide kids by color groups




Object: Get your team past the end cone first.

Details: 1. Kids form a straight line, facing away from the other side of the gym. 2. The first kid in line passes the ball overhead to the next kid. When done with the pass, the first kid runs

to the end of the line. 3. The next kid then passes the ball along underneath his/her legs to the next kid. When done with the

pass, the first kid runs to the end of the line. 4. Continue until the team reaches the other side of the gym. 5. The first team to pass the end cone wins.

6. Suggestion: Time the group as a whole to see how long it takes them all to work as a team and complete the game. Challenge the group to beat specific times.

“Push it” (running and push-ups) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does 3 push-ups to start, then sprints to the end cone, does 3 more push-ups and sprints back to start. Next kid begins.

Red Cup Sprints Format: Same as BOKS Sprints.

Materials: Cups, cones

Set Up: Have the kids line up.

Object: To sprint and pick up the cups

Details: 1. Give the first person in line 3 cups. 2. Instead of running and touching a cone like in a traditional sprint, the kid puts down a red cup

instead. All 3 cups would be placed down by each cone. 3. The next person in line would perform the sprint but instead of placing the cones down, the kid picks

the cups up and gives them to the next person in line to take his/her turn.

Red Cup Tower Relay Format: Set up kids in lines by color (typical relay style)

Materials: Cups

Set Up: Setup lines on both ends of the gym. Place red cups for each line in the middle of the g ym

Object: To get as many cups as you can to build a big tower

Squat/Sprint Relay (squats, sprinting) Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does 3 squats to start, and then sprints to the end cone and does 3 more squats then sprints back to start. Next kid begins.


Details: 1. First person in line does 3 burpees (or other skill of the week) 2. Run to half court where cups are and take one and bring back to your line 3. Next person in line takes their turn and so on. 4. Continue for 3 minutes and then give the kids 1 minute to build a tower with the cups.

Team Challenge Relay Set up: 2 cones per team, place cones at start and end of gym.

Details: Break kids up into teams of 5; 2 kids on the team hold a plank at the starting line (side A), 2 kids practice jumping jacks at the finish line (side B). The 5th teammate does walking lunges from side A to side B, then changes place with 1 of the kids performing on side B. Keep going until everyone has had a turn doing all 3 movements.

Tower Relay Materials: Blocks/building objects, cones, 1 hula hoops for each line

Set Up: Set up teams of 5-6 kids for relay races. Have the cones designate a starting and finish spot for each team’s line.

Object: Run fast and build the tallest tower with your blocks.

Details: 1. Each team lines up behind a cone and has the first person in line hold a hula hoop around their

waist. 2. Have a stack of blocks at the starting cone for each team. 3. First kid on team picks up a block, sprints to the end with the hula hoop around their waist, places block

down and sprints back to tag the next person in line. 4. Next person picks up a block, holds onto the hula hoop that is still around the first person in line, and

the 2 of them sprints to the end, places the block on top of the other, and sprints back to tag the next person in line.

5. Continue until all the kids have had a chance and/or all the blocks have been used. 6. Each kid should be adding onto the hula hoop, so by the end all of the kids are running together. 7. If at any point the tower falls over, then the kids have to continue rebuilding the tower 1 block per kid. 8. Relay continues for a set amount of time, ex: 3 minutes. 9. Then a trainer blows the whistle for all teams to freeze and looks to see which team built the tallest

tower.

Walking Lunge Relay Set Up: Line kids up in teams of 4-5 behind starting cones.

Details: 1. Round 1: Have kid “A” do walking lunges holding something overhead (cone, ball) to the finish line, put

object down, then sprint to starting line. Kid B does the same thing followed by the rest of the kids on the team. Have each kid leave their object at the finish line.

2. Round 2: Have each kid sprint to the finish line, pick up 1 object and lunge back to the starting line with it over head. Repeat Relay or modify if time allows.

Walking Lunge Wonder Set up: 2 cones per team, place cones at start and end of gym.

Details: Kid does walking lunges to the last cone and then sprints back to the start. Next kid begins.

Wheel-Barrel Relay


Set up: 2 cones per team, place cones at start and end of gym, find a partner within team.

Details: This requires a partner. First partner lies down on the ground. Second partner stands behind and grabs legs, one in each hand. First partner rises up onto hands, keeping arms straight. The wheel barrel moves forward when the first partner walks forward on his/her hands. Second partner navigates. Begin wheel-barrow walk from starting cone to ending cone, change partner positions at cone and do the wheel-barrow walk back. Next partners begin.


Stations Stations can be used for a warm-up activity or to practice the skill of the week. Form station groups based on colored markings before you begin. Each station can have 4 activities with movements and 1 for rest/water, if needed or desired. Kids will do as many repetitions of the specified movement as possible in one minute. On cue from the LT or by stopping the music, kids will rotate activities. You can encourage the kids to jog during the transition to the next station. Make sure you explain/demonstrate each movement before beginning the stations. If possible, have one adult at each station to model for the kids. The adult can either travel with the group or stay at the assigned station. Below are station ideas, but you may modify the stations based on what skills you have introduced and class preferences. Stations can be used at the end of the class too, depending on your lesson plan.

Station Idea #1 Materials: Cones, balls

Set Up: (1) Cone (2) Cone (3) 8 balls (4) Cone (5) Cone

Details:

Plank

Squats

Wall balls or ball toss with partner if outside

Donkey kicks or hands stands

Rest or another movement

Station Idea #2 Materials: Cones, mat if available

Set Up: (1) Mat, cone (2) Cone (3) Cone (4) Cone (5) Cone

Details:

Sit-ups

Push-ups

Burpees

Squat jumps


Station Idea #3 Materials: Cones, mat if available

Set Up: (1) Mats (2) Cone (3) Cone (4) Cone (5) Cone

Details:

Supermans

Squat jumps

Jumping jacks

Butt kickers in place



Station Idea #4 Materials: Cones, jump ropes

Set Up: (1) Jump ropes (2) Cone (3) Cone (4) Cone (5) Cone

Details:

Jump rope

Walking lunges

Tuck jumps

High knees in place



Set Up: (1) Jump ropes laid on floor (2) Cone (3) Cone (4) Cone (5) Cone

Details:

Side to side jumps over rope

Hopping right foot (rest as needed)

Stand on left foot balance

Frog jumps



Set Up: (1) Jump ropes laid on floor (2) Cone (3) Cone (4) Cone (5) Cone

Details:

Forward and back jumps over rope

Hopping on left foot (rest as needed)

Stand on right foot balance

Burpees


Station Idea #7 Materials: Cones

Set Up: (1) Cone (2) Cone (3) Cone (4) Cone (5) Cone

Details:

Plank

Push-ups

Jumping jacks

Sit-ups





Details:

Plank

Hand stands

Burpees

Supermans




Details:

Soldier kicks

Spiderman

Butt kickers

Supermans

Quad touchdowns


Set up: (1) Cone (2) Cone (3) Cone (4) Cone (5) Cone

Details:

Plank

High knees

Squats

Jumping jacks

Arm circles


Other Activities

BOKS Back to Back Get Down/Get Up Challenge Materials: None

Set Up: Find a partner of similar size

Details: 1. Kids spread out, standing back to back with partner

2. From a standing position, kids slowly walk their legs out simultaneously, while keeping their backs together.

3. Once the group has walked their legs out as far as they can, they should be sitting on the floor.

4. The challenge is to then get back up in a standing position, while keeping their backs together.

5. Kids will need to get their feet back under themselves without separating or touching the group.

6. Give it a few tries to see success!

BOKS Handstand Crawl Materials: Long wall

Set Up: Divide kids in groups of approximately 10 to 12

Details: 1. Kids spread out and get into a wall handstand.

2. The first kid on the right comes down from the handstand and crawls through all the other kids and gets back into a handstand at the end of the line.

3. The next kid on the right does the same thing.

4. Keep moving until all the kids have had a chance or the kids have traveled to the other side of the gym.

Burpee/Squat Ladder Materials: Tumbling mat if available

Set Up: Each kid should find a partner and spread out

Details: 1. Kid 1 starts by doing 1 burpee and 1 squat and then rests.

2. Kid 2 then does 1 burpee and 1 squat and rests.

3. Kid 1 starts again doing 2 burpees and 2 squats.

4. Kid 2 does the same thing.

5. The kids keep alternating turns and increasing the number of repetitions each round until both kids have completed 10 rounds.

6. Encourage kids to count for his/her partner.

Partner Challenge Ladder

Materials None


Set Up: Kids find a partner and spread out

Details: 1. Pick 2 movements (i.e. Tuck jump, Squat Jump) 2. One kid works at a time 3. Partner A does each movement once 4. Then, Partner B does each movement once

5. Partner A does each movement twice 6. Then, Partner B does each movement twice 7. Keep increasing the reps by one each cycle

8. Play for at least 5 minutes – See how many reps the kids can do!

Push-up/Plank Partner Challenge Materials: Tumbling mat if available

Set Up: Each kid should find a partner and spread out

Details: 1. Kid 1 starts by doing 10 push-ups, while kid 2 holds a plank position.

2. Then kid 2 does 10 push-ups while kid 1 holds the plank.

3. Repeat with kid 1 doing 9 push-ups, while kid 2 holds a plank.

4. Continue each round decreasing the number of push-ups until you get to 1.

Sit-up/Push-up Ladder Materials: Tumbling mat if available

Set Up: Kids spread out

Details: 1. Kid does 1 sit-up, flip over and does 1 push-up.

2. Then 2 sit-ups, 2 push-ups.

3. Then 3 sit-ups, 3 push-ups and so on, until you get to 10 sit-ups and 10 push-ups.

4. This will take about 10 minutes.

Skill Challenge Day 1: Set Up: 3 set up stations around the room. Put kids in 3 groups. Each

group will be a team. Have the kids pick a name for their team.

Details:

1. Each team starts at a different skill station. Time the kids for 2 minutes. Have

all teams count how many reps they accomplish in the 2 minutes at their

station. Write down the total number.

2. After 2 minutes all of the kids jog around the room for 1 minute and then go to the next station.

3. Repeat until each group has gone to each station once. Give the kids a

water break while the trainers total up the total group or individual team

scores.


Other Movements These movements can be incorporated into relay races, games and warm ups.

Cartwheels

Details: Stand with dominant foot in front, hips turned slightly in opposite direction. Place dominant hand down on ground while kicking legs above. Quickly place other hand down and feet should land one after another ending with dominant foot.


Arms locked out above head

Keep legs straight

Keep hands and feet in a straight line

Crossover Touchdowns – Hamstrings

Cross legs, right over left, bend over and touch the ground, keeping legs straight. Stand up and reverse legs.

Duck Walk

Details: Bend down into wide squat position. From this position, walk forward, staying low to the ground. Bend arms like a duck and quack ©


Superhero back

Keep low to the ground

Move forward slowly

Frog Jump

Details: Bend down into wide squat position and place hands between feet. Straighten legs and jump forward like a frog. Land back into frog/squat position and repeat.


Superhero back

Jump up explosively

Land back in a squat

Mountain Climbers

Details: Start in a push-up position. Bend right knee in towards chest, resting right foot on floor. Jump up and switch feet in the air, bringing left foot in and right foot back. Continue alternating feet as fast as you can.

Key Points of Performance: Keep arms locked out


Bring feet as close to hands as possible

Keep butt down

Quad Touchdowns – Quadriceps

Keep left hand high for balance. Reach back with right hand, bend right knee and grab right foot with right hand. Bend forward and touch the ground with left hand. Stand up straight and repeat on other side. Use the wall for support if needed.

Samson Stretch – Hips, Glutes

Get into a lunge position with left knee down on ground and right leg and foot extended out further than a 90 degree angle. Raise hands overhead with fingers interlaced. Lean into right knee while reaching up and back. Hold for a few seconds. Switch legs and repeat.

Seal Walk

Details: Start with stomach on the ground and lift chest up high with arms. Keeping legs limp, move forward using arms. Let legs drag behind.


Keep arms straight

Keep a superhero back position

Point your toes

Spiderman – Inner thighs, Glutes, Hamstrings

Get into push up position, take left foot and bring it outside of left hand. Touch left elbow to the floor (or as low to the ground as possible). Hold for a few seconds. Repeat on right side, alternate sides a few times.

Sumo Squat – Inner thighs, hamstrings, back, hips

Set feet a little more than hips distance apart, toes out. Squat down, pressing elbows against knees. Maintain the curve in back and keep chest up. Hold for a few seconds. Straighten legs and touch toes with hands and slowly roll up to standing position. Hyper-extend hips (push hips forward), keeping torso straight. Repeat a few times.

Supermans

Details: Lay down on belly with arms extended next to ears and legs straight behind you. Lift arms off the ground and then lift legs off the ground, extended straight behind you. Try to keep legs close together. Hold position.



Extend arms and legs straight

Keep eyes straight ahead

Keep belly tight


Tabatas A tabata is 20 seconds of (intense) work, followed by 10 seconds of rest. Each tabata cycle has up to 8 intervals for a total of 4 minutes work. Each effort is a sprint, using maximum effort. Tabatas are intense and kids should start off doing 4 cycles of work, moving up to 8 cycles by the end of the session. Tabatas can be used to practice the skill of the week. Similar to stations, the class can be split in half so 2 tabata exercises can run simultaneously. The Lead Trainer will cue kids to start and stop with music, if possible, start when music is on and rest when music is off. Try to count down the number of seconds left in the cycle and the number of seconds left in the rest period so kids can gauge effort levels.

Burpee Tabata Set Up: Spread out the kids



3. Do as many burpees in 20 seconds as possible, then rest for 10 seconds.


Jump Rope Tabata Set Up: Each kid has his/her own jump rope


2. Cue kids to assume position and countdown to start movement.

3. Do as many jumps in 20 seconds as possible, then rest for 10 seconds.


Make Your Own Tabata Set Up: Spread out tumbling mats, if available along sides of gym or outside



3. Do as many of your movement of choice as possible, then rest for 10 seconds.

4. Repeat for a total between 4 and 8 times in each position.

5. Alternate with a second movement as desired.

Plank Tabata Set Up: Kids to spread out on mats if available



3. Hold plank for 20 seconds, then rest for 10 seconds.


5. If a kid says it is too easy, he/she can lift one leg during the plank.


Push-Up Tabata Set Up: Kids to spread out



3. Do as many push-ups as possible in 20 seconds, then rest for 10 seconds.


Running Tabata Set Up: Kids spread out outside



3. Kids will run as fast as possible in 20 seconds, then rest for 10 seconds.


Sit-Up Tabata Set Up: Kids to spread out on tumbling mat, if available

Details: 1. Lead trainer will cue kids to rest and resume. 2. Cue kids to assume their position and countdown to start movement. 3. Do as many sit-ups as possible in 20 seconds, then rest for 10 seconds. 4. Repeat for a total between 4 and 8 times.

Sit-Up/Push-Up Tabata Combo – ADVANCED Set Up: Spread out tumbling mats, if available along sides of gym or outside

Details: 1. Lead trainer will cue kids to rest and change positions.


3. Do as many sit-ups in 20 seconds as possible, then rest for 10 seconds.

4. Do as many push-ups in 20 seconds as possible, then rest for 10 seconds.

5. Repeat for a total between 4 and 8 times in each position.

Squat Tabata Set Up: Kids to spread out Details: Lead trainer will cue kids to rest and resume. Cue kids to assume their position and countdown to start movement. Do as many squats in 20 seconds as possible, and then rest for 10 seconds. Repeat for a total between 4 and 8 times. Squat Jump Tabata Set Up: Spread out the kids



3. Do as many squat jumps in 20 seconds as possible, and then rest for 10 seconds. Repeat for a total between 4 and 8 times.


Playground Movements From Overhead Bar or Monkey Bars Dead Hang

Hold onto bar overhead and hang on, for as long as possible. If foot touches the ground or any part of the equipment, turn is over.

Knees to Elbows

Hold onto bar overhead. Flex hips bringing feet up over head (turn upside down) and try to touch knees to elbows on the outside of arms.

L Hold

Hold onto bar overhead. Raise legs up to form an L, keeping core tight. Stay in the position for as long as possible. Once the L position can’t be maintained, turn is over.

Monkey Bar Climb

Jump up onto the bars and hold on tight. Extend hands one over another from one side of bars to the other.

Skin the Cat

Hold onto bar overhead, with arms hips distance apart. Raise legs up to bar and through arms to hang upside down. Return legs through arms back into original hanging position.

Other Areas at the Playground

Balance Beam Walk Walk on balance beam or railroad tire, extending arms out to side to help balance.

Jump-Ups

Find a bench, ledge or landing on playground. From the ground, jump up onto the bench etc., landing in a quarter squat. Extend legs straight and open up hips while jumping off the bench to land back onto the ground.

Other

Depending on the layout of the playground, look for other opportunities to utilize the equipment. You can create an obstacle course outside right on the playground.

Over/Under

Find landings at playground. Climb both over and underneath the landing. This can also be done on benches.

Parallel Bar Jump up on bars and straighten arms. Shimmy down the bars to the end without dropping off bars.


Other Fun Ideas

Lead Trainer Choice If you have a favorite childhood game or see/read about a game you would like to incorporate please feel free to test it out. If the game is limited to the amount of participants, make sure to set up multiple stations so all kids have a chance to participate. Make sure the kids have the opportunity to move around and are not standing still for lengths of time.

Traditional Basketball, Football or Soccer Set up games as need for time fillers and/or missing trainers.

BOKS Olympics or Finale During the last week of the session you can hold the BOKS Olympics. Choose a bunch of games (at least 4) and make teams to compete against one another. Good games are: Over/Under, BOKS Crawl, BOKS Ball Catch.

You can also try to make an Olympic Adventure! This FUN DAY of activities can be set up to resemble the actual Olympics as much or as little as desired. You can also make up your own “Olympic” activities. High Jump Tennis Ball Shot Put Long Jump 100 meter Sprint Soccer Hurdle hops – set a record for doing as many hops as possible in 30 seconds

Jump rope challenge – goal of 100 skips in 1 minute

Party Rock, Wobble, Cha, Cha Slide, Macarena, Cotton Eyed Joe or Other Group Dances If dancing is your thing and you have music, feel free to teach the kids how to do the Cha, Cha Slide or another one of your favorite dances. Dancing can we a great way to warm up your class too! This is a good option during a running metrics day, if the kids are just looking for something different or you have a particularly small group on a specific day. Be creative and have fun!!

Cotton Eye Joe (with skill of the week) - Original Version Format: Use the open space of the gym.

Materials: iPod (some sort of device to play the song)

Set Up: Spread the kids out across the gym.

Object: To get moving!

Details: This song has 3 parts to it: 1- The main dancing part with legs when the male is singing. 2- Hand motions when the female is singing. 3- Instrumental Part (no one is singing)- Which is when the skill of the week can be implemented. All movements are in PINK. Skill of the week part will be in BLUE.

If it hadn't been for Cotton-Eye Joe (Heel, Heel, Toe, Toe) I'd been married long time ago (Heel to the right side, Heel lift to you left knee in front of you, Heel to the right side, heel lift behind your left knee) Where did you come from, where did you go? (Karaoke to the right, clap hands above head) Where did you come from, Cotton-Eye Joe? (Twirl feet back to where you started and hand is twirling overhead)



SKILL of the Week



SKILL of the Week

He came to town like a midwinter storm (Right Hand tap right knee twice, Left hand tap left knee twice) He rode through the fields, so handsome and strong (Right hand and left hand go over each other twice on right side over your knee- twice on left side over your knee) His eyes were his tools and his smile was his gun (Right elbow on left hand turning twice, Left elbow on right hand turning twice) But all he had come for was having some fun (Turn whole body)



SKILL of the Week

He came to town like a midwinter storm (Right hand tap right knee twice, Left hand tap left knee twice) He rode through the fields, so handsome and strong (Right hand and left hand go over each other twice on right side over your knee- twice on left side over your knee) His eyes were his tools and his smile was his gun (Right elbow on left hand turning twice, Left elbow on right hand turning twice) But all he had come for was having some fun (Turn whole body)



If it hadn't been for Cotton-Eye Joe (Heel, Heel, Toe, Toe) I'd been married long time ago (Heel to the right side, Heel lift to you left knee in front of you, Heel to the right side, heel lift behind your left knee) Where did you come from, where did you go? (Karaoke to the right, clap hands above head)

Where did you come from, Cotton-Eye Joe? (Twirl feet back to where you started and hand is twirling overhead)

SKILL of the Week (for a longer amount of time)


Where did you come from, Cotton-Eye Joe? (Twirl feet back to where you started and hand is twirling

overhead)


Where did you come from, Cotton-Eye Joe? (Twirl feet back to where you started and hand is twirling

overhead)

SKILL of the Week – Last time!



Create your own game with household materials! Bring in items like plastic shopping bags, plastic cups, plastic or wooden building blocks, bowls or plastic containers, empty boxes etc. With these materials you can create your own unique games.

Bags - You can ball up and toss back and forth, you can toss and then switch partners, you can play bag tag and wear the bags like flags and you can find a partner and try to grab your partners’ bag before he/she gets yours.

Plastic cups - You can set up relay races where the kids race to the other side of the gym and balance one cup on the other brim to brim on the floor, the next kid needs race back and balance the cup bottom to bottom. The “race” part can be running, crab walking, jumping, hopping, skipping etc. Below are some additional examples of how to use cups:

Plastic or wooden building blocks – You can set up relay races where the kids need to build a tower at the opposite side of the gym. Each kid needs to add 2 blocks to the tower. The team that finishes making the tower first wins.

Bowls, plastic containers or boxes - You can play a stack it up game. The first person runs down the gym and back with 1 object. The next person needs to have 2 objects, the next person needs to have 3 and so on until all the objects are carried together, all at once, without falling on the floor or ground.


BOKS Bits

Additional Handouts


Cereal Labels – Cinnamon Toast Crunch


Cereal Labels – Honey Nut Cheerios


Cereal Labels – Lucky Charms


Cereal Labels – Barbara’s Puffins

3/4 cup (27g)

Amount Per Serving

Calories 90 Calories from Fat 5

% Daily Value*

Total Fat 1g* 2%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 190mg 8%

Potassium 85mg 2%

Total Carbohydrate 23g 8%

Dietary Fiber 5g 20%

Sugars 5g

Protein 2g

Vitamin A 0% Vitamin C 25%

Calcium 0% Iron 2%

*Percent Daily Values are based on a 2,000 Calorie

Diet.


190 Calories

2% Total Fat 1g

9% Potassium 320 mg

46%

32%

Total Carbs 46 g

Dietary Fiber 8 g

Sugars 19 g

15%

0%

2%

60%

Calcium

Iron

Vitamin A

Vitamin C

Cereal Labels – Raisin Bran

Serving size: 1 cup

Servings per container: about 10

Saturated Fat 0 g

Trans Fat 0 g

Polyunsaturated Fat .5 g

Monounsaturated 0 g

Cholesterol 0 mg

Sodium 250 mg

Other Carbs 19 g

Protein 5 g

10%


Cereal Labels – Whet Chex


Macronutrient Summary Definition of a Macronutrient

[mak″ro-noo´tre-ent]

An essential nutrient that has a large minimal daily requirement, including proteins, fats, carbohydrates, and water.1

Proteins Fats Carbohydrates

Walk, • Oils Vegetables Swam, • Spreads • Fruits Flew • Dressings • Legumes

before it got to you!

(also beans and tofu)

• Nuts Whole Grains

1 Miller-Keane Encyclopedia and Dictionary of Medicine, Nursing, and Allied Health, Seventh Edition. © 2003 by Saunders, an imprint of

Elsevier, Inc. All rights reserved.


Good source of iron, zinc and vitamin B12

Good source of calcium, riboflavin & vitamin D (dairy foods only)

Lean Protein

Why What

Less Saturated fat • Poultry: skinless white meat

Less calories Fish /Seafood

Makes you feel more full • Deli Meat: reduced sodium turkey,

ham, roast beef

Eggs or egg whites

Ground beef: ≥ 90% lean

Dairy: plain skim/1% milk, 2% cheese, plain Greek style or “light” flavored yogurt

Beans: legumes, hummus

Soy foods: tofu, soy milk, soy burgers


Carbohydrates

Why What Most veggies (except corn and

Less sugar potatoes) Whole fruit: apple over

More fiber applesauce or apple juice Slow, sustained

energy Increases fullness Good source of

vitamin E & folic acid

“Whole Grains”: barley, brown rice, oats/oatmeal, quinoa, whole grain; high fiber cereals, crackers/breads, pasta/couscous


Healthful Fats

Why What

Less Saturated • Vegetable oils: olive, canola, peanut, fat soybean

Light salad dressings and

Less trans fat mayonnaise

Makes you feel • Trans-free spreads more full

Tasty • Nuts and seeds

Good source of • Nut butters essential fatty

acids & vitamin • Avocado/Guacamole E


Banana

Plain Greek Yogurt + Nuts

Balanced Breakfast Mix one option from whole grain/fruit with another from protein/dairy/ fat for a balanced

breakfast!

Whole Grain /

Fruit

Whole Grain Cereal + Fruit

Whole Grain Tortilla

Protein / Dairy /

Fat

Low Fat Milk + Nuts

Egg/Egg Whites +

2% Cheese


Balanced Lunch Choose something from each category to create a balanced lunch!

Grain Protein Veggie Fat Fruit Drink

Whole

Wheat

Pita

Whole

Grain

Bread

Whole

Grain

Crackers

Egg

Salad

Turkey

2%

Cheese

Grape

Tomatoes

Carrot

Sticks

Celery

Lite

Ranch

Dip

Hummus

Lite

Cream

Cheese

Apple

Grapes

Nectarine

Water

Plain

Lowfat

Yogurt

Water


Balanced Snack Mix one option from each column to make a healthy snack!

Whole Grain /

Fruit / Veggie

Whole Grain Versions: Bread, Cereal, Crackers, English Muffin, Pita, Popcorn (lite), Pretzels, Tortilla

Apples, Bananas, Berries, Clementines, Grapes, Oranges, Peaches, Pears, Pineapple, Plums, Nectarines

Baby Carrots, Broccoli, Celery, Cucumbers, Grape Tomatoes, Mushrooms, Red Peppers

Protein / Dairy /

Fat

2% Cheese, Hard Boiled Egg, Hummus, Nuts/Nut Butters, Tuna Salad, Turkey Breast

Cottage Cheese, Low-Fat Pudding, Nut/Butters, String Cheese, Yogurts (Plain Greek or Lite Flavored Varieties)

Black Bean Dip, Hummus, Light Cream Cheese/Veggie Dip/Salad Dressing, Nut Butters


Sugar Game

Food/Beverage

# of sugar cubes

Grams of sugar

Peanut Butter (2tbs) 0.75 3

Carrots (8 baby) 1 4

Corn on the cob (1 large) 1.25 5

Honey roasted peanuts (single pack) 1.75 7

Graham Crackers (2 sheets) 2 8

Cantaloupe (1 cup cubed) 3.25 13

Jelly (2tbs) 3.25 13

Yoplait light yogurt (6oz) 3.5 14

Banana (1 large) 4.25 17

Apple Sauce (1 cup) 5.5 22

Apple (1 large) 5.75 23

Hostess powdered sugar donuts (6) 5.75 23

Orange (1 large) 5.75 23

Gatorade (16oz) 7 28

Raisins (1 individual box) 7.5 30

Orange Juice (12 oz.) 8.25 33

Twinkies (2/1 package) 9.25 37

Apple Juice (12 oz.) 9.75 39

Coca Cola (12oz) 9.75 39

Grape Juice (12oz) 14.5 58

McDonalds Oreo McFlurry (12 oz.) 18.25 73

Dairy Queen Butterfinger Blizzard (16 Oz, Medium) 21.5 86

McDonalds Chocolate Shake (Medium) 27.7 111


Snacking on the “Go”

1. For a creamy, crunchy Green snack, spread nut butter or light cream cheese onto celery

2. For a sweet, crunchy Green snack, make your own trail mix at home and bring it with you! Combine some carbs such as whole wheat pretzels, dried apples or cranberries with some nuts like peanuts, almonds, or walnuts (if you’re not allergic), and a few dark chocolate chips into a bag and shake it up to mix them. Scoop out a handful and put it in a separate Ziplock bag for each member of your family to bring in the car.

3. For a protein-packed Green snack, try hard boiled eggs and apple slices.

4. For a truly Green snack, place sliced avocado and turkey in a spinach tortilla and roll it up.

5. For a rainbow of colorful foods, cut up cucumbers, carrots and red pepper slices and dunk in hummus or bean dip.

6. For a salty, crunchy Green snack, top high-fiber Triscuits with pre-sliced reduced-fat cheddar cheese.


Sugar Reference Sheet

Name Ounces Sugar Grams # Sugar Packets

Sugar Grams/ 3.5

Coca Cola 20 65 19

Minute maid Lemonade 20 67 19 Vitamin Water (B- Relaxed)

20 33 9

100% Apple Juice 20 65 17

Nesquick Chocolate Milk 20 72.5 21

1% Plain Milk 20 31 9

Gatorade Perform 02 20 35 12


Protein and Fat Light (low sugar) Yogurt

2 % Plain Cottage Cheese Cups

String Cheese or 2% Cheese Cubes

Hard Boiled Eggs

Nuts

Nut butter

Plain Milk (1%, Soy, Almond, Coconut)

Carbohydrates Fresh Fruit (whole or cut)

Fruit Cups

Carrots or celery sticks

Whole grain crackers or pretzels

Individual Containers of High Fiber (≥4g) Low Sugar (58g), 100% Whole Grain Hot & Cold Cereals

Whole grain bread

Convenience Store Challenge: A Guide to Navigating Your Local Corner Store

Color Key: Blue + Yellow = Green (Balanced Meals)

Super Green Options Breakfast Sandwiches: Egg & Cheese, on Whole

Grain Bread or English Muffin

Whole grain cheerios with milk

Lunch or Dinner:

Salad with Chicken/Tuna with Light Dressing

Pre-made Deli Sandwiches and Wraps

Nut butter and banana on whole grain bread sandwich Snacks

Apple Slices with Peanut Butter

Veggie Sticks with Hummus

Below are a few beverage options, but REMEMBER water is always your best option.

Beverages Water

(Plain, Sparkling, Flavored)

Plain Milk (1%, Soy, Almond, Coconut)

Low-Calorie Beverages (510 per serving)

Herbal Tea

The following options are balanced meals and snacks, but try to include fresh food into

your diet as often as possible.


Bars Microwavable Meals Balance & Zone Bars Fit the • Lean Pockets

Carb-to-Protein Ratio • Lean Cuisine Meals

Healthy Choice Meals Compare other bars’ nutrition Compare the nutrition facts: ↑ facts to these for a balanced protein &fiber, ↓ sat fat choice &calories


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