Fitness

2. Workstation work-out

Required Resources

• Selection of exercise mats
• 6 x benches
• 2 x markers
• 1 x tape measure
• 1 x whistle
• 1 x pencil for each student
• Stopwatch
• Slides 6-14
• Student Worksheets 2-6

Delivery

• The activities in this Episode are based on some of the exercises included in the Royal Navy fitness test.
• Set up seven work stations around the gymnasium, as follows:
  • Station 1: selection of mats for students to complete press-ups
  • Station 2: selection of mats for students to complete half-sits / sit-ups Station 3: 2 x benches for students to complete step-ups
  • Station 4: 2 x benches for students to complete box jumps
  • Station 5: 2 x benches for students to complete tricep dips
  • Station 6: clear area for students to complete lunges
  • Station 7: 2 x markers set 20m apart for students to complete shuttle runs
• Ensure that there is a copy of Student Worksheets 2 - 5 at workstations 1 - 6 to show students how to complete each exercise correctly and that each student has their own copy of Student Worksheet 6 so that they can record the number of exercises they have managed to complete at each station.
• Divide the class into seven groups and position each group at one of the stations. At the sound of your whistle, students should spend two minutes completing the set exercise at each station to the best of their ability. Students should keep a mental check of how many exercises they have completed.
• At the next sound of your whistle (after two minutes) students should record their results on Student Worksheet 6 and move onto the next workstation.
• Ask students to move in a clockwise direction as they travel around the gymnasium between workstations to avoid colliding with classmates.Students should be requested to leave the equipment at each station as they found it.
• This Episode should continue for thirty minutes or until all students have visited each station twice. On their second visit to the workstation, encourage students to aim for a personal best - attempting to improve on their first performance.
• It should be explained to students that although they are doing a circuit based on Royal Navy tests, they are not doing it as test but as a way to improve Local Muscular Endurance and to do this in the most effective way is to complete a circuit.

Differentiation

Lower Ability:

Students should be given an easier option of the same exercise.

Higher Ability:

Higher ability students working in same sex pairs can be encouraged to complete press-ups and sit-ups as outlined in Student Worksheet 2 and 3 under the title 'As expected' for PRMC.'