Conditioning

Lesson Objectives:  Students will be able to learn proper conditioning to keep them selves in shape for the hiking season.


Instant Activity: Flag Steal
Grade Level: 4th and Up
Equipment: Cones for general space boundaries and for "the stolen flag/safe area", two velcro flags, one flag belt for each
student
Directions:
Have each student put on the flag belt and then attach the two flags so they are hanging from their hips. On the signal, students are to move throughout the playing space (i.e., walking, skipping) trying to steal as many flags as possible from other students in the playing area.
Upon stealing a flag students are to go to the stolen flag/safe area (coned off area in the middle or outside of playing area) and drop the flag. They can either go back out and try to get more flags or they can put flags on their empty belt if they had one stolen. No students are eliminated. Activity stops on teachers signal.
Teaching Tips:
1. Give feedback to those making nice dodges to avoid getting a flag taken.
2. Take resting pulse before and after activity to see how this activity raises heart rate.
3. Do not let students protect their belts with their hands. They need to use their dodging skills.
Safety Tips:
1. Set up boundary cones so they are AWAY from walls.
2. Make sure students can already move safely in general space with others before doing this activity.
3. Start the activity off by walking. Then change to more difficult locomotor movements as you are satisfied with safety.
Submitted by Mark Manross who is a doctoral student in the Health and Physical Education Program at Virginia Tech.

Lesson:
    * boots broken in to fit comfortably
    * exercise properly so you can enjoy your hike
    * keep active year round
    * up hill work outs are best

Instructions to class:
    If you buy new boots they will need to be broken in to fit your feet comfortably so a few miles down the trail you don't have hot spots or worse, blisters.  Try on many different types of boots and find the ones that you feel the most comfortable in.  The style that you buy is going to depend on what type of hiking you plan on doing.  If you are going to strictly going to stay on trails, then a softer more flexible boot is what you should get.  If you are going to be in snow sometime, a boot with more of a rugged sole to give you more traction on the slippery snow.  If you are ever going to put crampons on your boots, some type of shank should be in your sole.  This will give you added support and the crampons will fit better to a stiff boot.
    Conditioning is an important aspect to hiking.  If you are in decent shape the hike may be more enjoyable for you than if you are in not as good of shape. Any exercise that takes you up hill is a good idea, since that is what you will be doing on hikes, gaining elevation.  You can also load up you pack and go up hills, or small  hikes to help get you into better shape.  During the winter you can go cross country skiing or snow shoeing.  During the summer you can do other activities like biking, swimming, running and walking.  Any type of activity that gets your heart rate up is a good way to stay in shape.

Assessment:
    At the end of the class there will be a worksheet about things that you can do to condition for hiking.  They will have to come up with some of their own ideas about what they could do while they are not hiking to keep their cardiovascular endurance up.

Equipment:
    No equipment will be needed for this lesson.
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