Lesson 1: Meet Your Heartbeat
Monday, October 26, 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 skeletal muscles help you do?
- Name one safe way to move in shared space.
Vocabulary
- Heart
- A muscle inside your chest that pumps blood around your body.
- Heartbeat
- The rhythm of your heart pumping.
- Pulse
- A gentle beat you may feel where blood moves through an artery.
What the Teacher Should Say
Your heart is a special muscle that works even while you sleep. It pumps blood through your body. Sit quietly and place your hand lightly over your upper chest. You may notice a beat, or you may not; both are okay. We can also try two fingers gently on the thumb side of the other wrist. Never press on your neck. When we move, our muscles need more help, so our heart often beats faster and we breathe faster. After an easy walk and rest, the rhythm usually slows again. We are noticing changes, not competing.
Step-by-step demonstration
- Sit quietly for one minute and show gentle wrist placement with index and middle fingers.
- Model 30 seconds of easy marching.
- Notice breathing and heartbeat again without requiring everyone to find a pulse.
- Walk slowly and check how the body feels after one minute.
Real-world examples
- Your heart pumps while you sleep.
- A game of tag may make your breathing and heartbeat faster.
Questions to ask students
- What does the heart do?
- What changed after marching?
- What helps you recover after moving?
Visual resource
Extension
Draw two hearts and add “quiet” or “after moving” observations with teacher support.
4Group Activity: Heartbeat Explorers15–20 min›
Purpose: Observe body changes before, during, and after gentle activity.
Equipment
- Cones
- Timer
- Simple before/after picture sheet
Players
Whole class in small groups of 3–4
Space & setup
Mark a roomy walking loop and a nearby shaded or comfortable rest area.
Rules
- Use an easy pace, never a race.
- You can describe breathing instead of finding a pulse.
- Rest or walk whenever you need to.
Step-by-step
- Sit quietly for one minute and notice heartbeat or breathing.
- March for 30 seconds in personal space.
- Pause and use “same,” “a little faster,” or “faster” to describe feelings.
- Walk the loop for two minutes at a talking pace.
- Slow-walk and rest for one minute; compare observations.
- Repeat with a different gentle movement and share what changed.
Teacher demonstration
Show relaxed marching and explain that a pulse can be hard to find.
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.
- Never press on the neck or use the thumb to feel a wrist pulse.
Modifications
Use seated arm-pumping, assisted walking, or wheelchair rolling; observe breathing or warmth instead of pulse.
Advanced challenge
Predict what will happen after rest, then check the prediction.
Assessment
Ask each student to describe the heart’s job and one change noticed with movement.
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.