Lesson 2: Lungs, Air, and Moving Muscles
Thursday, October 29, 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 is the heart’s job?
- What happened to your heartbeat when you moved?
Vocabulary
- Lungs
- Two organs in your chest that help you breathe.
- Oxygen
- A part of the air your body needs to work.
- Talking pace
- Moving at a speed where you can comfortably say a sentence.
What the Teacher Should Say
Put your hands gently on the sides of your ribs and take a normal breath. Your lungs bring in air, including oxygen. Your blood carries oxygen to working muscles. When we move more, we often breathe faster. Today we will move and say a short sentence. If you cannot speak comfortably, slow down or rest and tell me if you feel unwell. Never hold your breath to win a game. Our hearts, lungs, and muscles are teammates.
Step-by-step demonstration
- Show a normal relaxed breath, with no forced deep breathing.
- Walk and say “I can move and talk comfortably.”
- Increase to an easy march, then slow down if talking feels harder.
- Model the stop signal and walk to the rest area.
Real-world examples
- You breathe while walking to class.
- Running usually needs more oxygen than sitting quietly.
Questions to ask students
- Where are your lungs?
- What does oxygen help your body do?
- What should you do if talking becomes hard?
Visual resource
Extension
Students explain the heart-lungs-muscles teamwork using a simple drawing.
4Group Activity: Talk-and-Move Trail15–20 min›
Purpose: Practice using a talk check to choose a comfortable activity pace.
Equipment
- 6 cones
- Animal movement cards
- Timer
Players
Whole class in small groups of 3–4
Space & setup
Place cards around a wide loop: walk, gentle march, side step, pretend swim, easy skip, slow walk.
Rules
- Follow one direction and leave space.
- Use a sentence to check your pace at each cone.
- No breath-holding, forced breathing, or racing.
Step-by-step
- Practice the talk sentence together while walking.
- Move for 30 seconds at the first station.
- Say the sentence to a partner and choose to keep pace, slow down, or rest.
- Rotate after 20 seconds of walking.
- Complete all six stations, then repeat favorite comfortable movements.
- Finish with a slow lap and explain the teamwork of heart, lungs, and muscles.
Teacher demonstration
Walk while speaking normally; show slowing rather than trying to push through breathlessness.
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
Seated arm movements, rolling, simpler sentences, gesture-based comfort checks, or teacher-supported check-ins.
Advanced challenge
Lead a gentle movement and remind your group to check comfort.
Assessment
Observe whether students choose a comfortable pace and identify lungs as part of breathing.
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.