Lesson 5: Muscle Detectives: Show What You Know
Thursday, October 22, 2026
1Stretching & Mobility5 min›
Easy March and Reach
30 seconds- Stand or sit tall with room around you.
- March gently and reach one arm forward at a time.
- Keep shoulders relaxed and breathe normally.
Muscles/joints: Hip flexors, shoulders, ankles
Coaching cue: Smooth steps, easy breathing.
Modification: Seated marching or arm reaches only.
Controlled Heel Raises
10 repetitions- Stand near a wall for support.
- Lift heels slowly, keeping toes on the ground.
- Lower with control; avoid bouncing.
Muscles/joints: Calves and ankle joints
Coaching cue: Up slowly, down softly.
Modification: Seated heel raises or supported standing.
Side Steps and Shoulder Rolls
6 steps each direction, 8 shoulder rolls- Take small side steps without crossing feet.
- Pause and roll shoulders gently backward.
- Repeat in the other direction.
Muscles/joints: Glutes, hip joints, trapezius
Coaching cue: Eyes ahead; leave space.
Modification: Seated side reaches and shoulder rolls.
2WARM-UP RUN / JOG — 2–3 MINUTESRequired›
Mark a safe route
- Mark a loop with 4–6 cones around the field or blacktop (about 100–150 yards).
- Keep the route away from fences, poles, parked cars, and uneven ground.
- Stand where you can see the entire loop.
Starting & stopping
- Gather students at the start cone. Say: 'When I blow the whistle, jog at a talking pace.'
- One whistle = start; two whistles = slow to a walk and come back to the start cone.
- Use the countdown timer below so everyone finishes together.
Pacing
Students should jog at a 'talking pace' — they could still chat with a friend. This is not a race and never a punishment.
Safety
- Pass on the outside, call 'On your left.'
- Shoes tied before starting.
- Walk if you feel dizzy, have chest pain, or can't catch your breath — tell the teacher.
Alternatives
Students may brisk-walk, power-march, or do seated arm-pumping. Wheelchair users can roll the loop or do arm circuits.
Hydration
Water break immediately after the run. Remind students to drink before and after PE.
3Review & Mini-Lesson10 min›
Review questions
- What do muscles help us do?
- Show where your core and glutes are.
Vocabulary
- Review
- Practicing something we learned before.
- Control
- Moving at a speed and in a way you can safely stop.
- Teamwork
- Helping each other reach a shared goal.
What the Teacher Should Say
You are muscle detectives today! Each clue tells you about a movement. If I say “bend your elbow,” think biceps. If I say “straighten your elbow,” think triceps. Front of your thigh: quadriceps. Back: hamstrings. Tiptoes: calves. Your core keeps your middle steady. We will use clues, not speed, to solve our mission. You may ask a partner for help. When you show a movement, keep your own bubble and make it small and controlled. Everyone stays in the game.
Step-by-step demonstration
- Model pointing to a biceps and gently bending the elbow.
- Show a calf raise with support and identify calves.
- Demonstrate solving a clue together: think, point, move, name.
- Show a safe walk between stations without crossing another group’s space.
Real-world examples
- Opening a door uses several muscles, including triceps.
- Skipping uses leg muscles while your core helps control your body.
Questions to ask students
- Which muscles help you rise onto tiptoes?
- Which thigh muscle bends the knee?
- How did your team help you solve a clue?
Visual resource
Extension
Draw a body outline and label or color four muscle locations.
4Group Activity: Muscle Detective Trail15–20 min›
Purpose: Assess muscle recognition through a cooperative movement trail.
Equipment
- 6 cones
- Six teacher-made clue cards
- Paper and crayons
Players
Whole class in small groups of 3–4
Space & setup
Place six clue stations in a wide circle: elbow bend, elbow straighten, knee straighten, knee bend, tiptoes, steady march.
Rules
- Walk between clues with your group.
- Everyone points, names, and demonstrates; no one is eliminated.
- Ask for help when needed; never pull or touch someone else’s body.
Step-by-step
- Demonstrate one clue with the whole class.
- Assign each group a different starting cone.
- Read or picture-match the clue, name the muscle, and do 3 gentle repetitions.
- Teacher checks understanding before groups move clockwise.
- After all six clues, let groups make one new clue for classmates.
- Finish with individual pointing questions for four muscle names.
Teacher demonstration
Read “I help bend your elbow,” point to the biceps, and slowly curl an empty hand.
Safety
- Keep at least an arm’s length between students and use marked travel lanes.
- Use controlled effort, not an all-out race; water and rest are available.
- Stop and tell the teacher about pain, dizziness, chest discomfort, or unusual breathing difficulty. Follow individual health plans.
Modifications
Use picture clues, spoken responses, seated demonstrations, or a partner reader.
Advanced challenge
Name a muscle teammate or explain a sport movement that uses the muscle.
Assessment
Record whether each student independently locates and matches four muscles; reteach any missed match.
5Supervised Free Play & Cooldown20–30 min›
Activity choices
Expectations
- Stay inside the coned boundary.
- Take turns and share equipment.
- Include anyone who wants to join.
- Teacher circulates and keeps eyes on all groups.
- Water available throughout.
Cooldown
- Walk or roll slowly for 2 minutes until breathing is comfortable.
- Supported calf stretch: 15–20 seconds each side, without bouncing.
- Gentle cross-body shoulder stretch: 15 seconds each arm.
- Take three relaxed breaths; drink water.