Fitness Slider Activities

SHAPE America National Standards

3, 5

SEL Competency:

Self-awareness

Self-efficacy

Self-management

Self-motivation
Goal-setting

Teaching Outcomes:

I can use fitness sliders to work several different muscle groups in my body.
I can set a goal for myself using the fitness sliders.

Activity:

Before getting started, read through the fitness slider activities and set a goal for yourself. I will try each exercise at least once.

I will be physically active for at least five minutes before taking a rest.
If an exercise is difficult, I will complete it three times before taking a break.

Before starting, try each fitness slider activity once. After trying the activity, set a goal for it. The goal could be to complete a length of time (e.g., 30 seconds, 45 seconds, or 60 seconds) or for a certain number of exercises (e.g., 15, 20, or 25). Your goal should be something you can realistically achieve and also be challenging. After each activity, jot down some of your thoughts about the activity. Include if you think this was challenging, was it easier/harder than expected, did you meet your goal, what you liked/didn’t like about the activity, is this something you would do regularly. If this was a hard activity you could also note ways you might be able to get better at it.

Connect the SEL competencies of self-management and self-awareness along with their sub-competencies to the activity. Explain to students this is a chance to push yourself which may require a little self-motivation. Goal-setting and self-motivation are a part of self-management. It’s important to learn to manage your own health, which includes being physically active. Use this as a chance to connect with students by sharing an honest moment, for example: “Let’s be honest, sometimes we don’t feel like being active and that’s where self-motivation comes in to help achieve our goals even in times when we don’t feel like it.”

Additionally, encourage students that they have the ability to take care of their own health (self-efficacy). The more they learn about what they like and don’t like, they learn about themselves (self-awareness). They can then make healthier choices to manage their health. Explain to students that’s why the “Thoughts?” column is included in the activity.

Activity sliders for your abs	Your Goal	Thoughts?
Mountain climbers – In high plank position, bring one knee at a time towards your chest.
Knee tuck – In high plank position, bring both knees towards your chest.
Plank Jack – In low plank (on forearms), slide feet apart then together.
Pike – In high plank, bring your feet towards your hands making your hips go towards the ceiling and keeping legs as straight as possible.

Sliders activities for your lower body	Your Goal	Thoughts?
Skaters – Slide from left to right.
Skiers – Slide forward as if you were skiing.
Plank Jack – In low plank (on forearms), slide feet apart then together.
Pike – In high plank, bring your feet towards your hands making your hips go towards the ceiling and keeping legs as straight as possible.

Sliders activities for your upper body	Your Goal	Thoughts?
Arm sliders – Slide one arm forward, trying to get your chest as close to the floor as possible. Pull arm back in toward chest, switch arm and repeat.
Army crawl – Start in high plank position with both feet on sliders. Move forward four “steps” then backwards four “steps” using only your hands and drag your feet on the sliders.
Push up – Hands on sliders, perform a push up.
Cross under – Start in high plank position with hands on sliders. Push the right hand behind the left, sliding back and forth, then switch sides.