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Fitness

Lesson Plan

1. Starter: Warm-ups - Duration 10 mins

 

Episode

Learning Objectives

Resources
  • Working alone, students complete warm-up and stretches as outlined in Student Worksheet 1.
  • The importance of a good warm-up routine should be explained to students.
  • Ensure that students complete a minimum of a 10 minute warm-up prior to exercise.
  • Include some light aerobic type movements and then stretch the major muscle groups for 12 seconds.
  • During the stretches, explain to students that they should not 'bounce', overstretch or stretch cold muscles.
  • Understand that warm-ups are an integral part of an exercise programme.
  • Acknowledge that warming up your body prior to exercise reduces the risk of injury.
  • Understand that warm muscles respond better to stretching exercises.
  • Student Worksheet 1
  • Slides

Teacher Notes: 1. Starter: Warm-upsTeacher Notes: 1. Starter: Warm-ups

2. Workstation work-out - Duration 30 mins

 

Episode

Learning Objectives

Resources
  • 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
  • Put seven copies of the appropriate worksheet (detailing how to complete the exercise) at each station and distribute a copy of Student Worksheet 6 to each student.
  • 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.
  • 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.
  • 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.
  • Improve on personal performances.
  • Self-guided learning.
  • Selection of exercise mats
  • 6 x benches
  • 2 x markers
  • 1 x tape measure
  • 1 x whistle
  • Pencils
  • Stopwatch
  • Slides
  • Student Worksheets 2-6

Teacher Notes: 2. Workstation work-outTeacher Notes: 2. Workstation work-out

3. Cool-down - Duration 10 mins

 

Episode

Learning Objectives

Resources
  • Conclude the physical part of this lesson by completing the warm-up exercises outlined in Student Worksheet 1 as a cool-down.
  • Understand the importance of cooling down the body following aerobic exercise.
  • Understand that a thorough cool-down and stretch programme is important to avoid muscle soreness following exercise.
  • Student Worksheet 1
  • Slides

Teacher Notes: 3. Cool-downTeacher Notes: 3. Cool-down

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