KS2 Fitness Unit 2 Session 1

Learning Intentions

  1. Keep track of their reps during exercise
  2. Work to increase flexibility and range of motion
  3. Explain some of the reasons why water is important after exercise

Success Critera

  1. I worked to increase my range of motion and this will improve my flexibility
  2. I kept track of my increasing reps
  3. I can explain why we need to drink water after exercising and name some of the signs of dehydration

National Curriculum Links

Developing a healthy active lifestyle

Starter Activity

Steeple Chase – Children to jog on spot or around their own working area and react to commands as follows, in between each command they can return to jogging or marching on the spot:

GATE: jump as high as possible

WATER: jump as far as possible

FALL: jump from side to side

CHANGE: jump to face the other way

REFUSAL: jump backwards

WIN: Skip with knees picked up high

Remind children to use space wisely especially when jumping for distance.

Fitness Progression Activity

  • Each week before the main part of the lesson you will give the pupils 30, 45 or 60 seconds (depending on the age of pupils) to complete a max effort number of Burpees.
  • After their first session, record the pupils score to look for improvement over the 6 weeks.  Do not expect to see improvement every session but it should be more than possible to improve by 2/3 reps over the 6 weeks.  This will be a combination of increased fitness and understanding how hard they can push themselves.
  • You may wish to pair pupils up to count each other reps.

EMOM with rest

An EMOM stands for Every Minute On the Minute.

In this exercise, you will complete the number of reps in the minute window and if time left, rest for the remainder of the minute.  At the start of the next minute start the next movement.

This is a 12-minute EMOM.

  • Minute 1 = 10 Frog Hops
  • Minute 2 = 30 Fast Punches
  • Minute 3 = Plank for the entire minute, try and take as few breaks as possible

Repeat 3 times

Increasing reps 2,4,6

This is a 6 – minute workout

Starting with 1 rep of each then increasing to 2,4,6 etc pupils should complete the following alternating exercises.

  • Kneel down and stand up
  • Russian Twist (1 = over to the side and back again)

Easier:  increase 1,2,3 and so on. Instead of jumping lunges kneel down and stand up

Cool Down

Complete Fit Bits 007 video

User Information / School Name: / Postcode:
User Information / School Name: / Postcode:

Teaching Points

Overload to improve fitness – To increase fitness we must do a wider range of exercises, increase frequency, increase load (only when using weights), increase reps and decrease rest.

The importance of water – Drinking plenty of water is one part of keeping our bodies healthy.  When we exercise we lose water through sweat and breath (respiration) so it is very important to drink more water during and after exercise to replace what we have lost.  When we do not drink enough water we can become dehydrated. Some of the signs of dehydration are

  • Dry mouth
  • Headaches
  • Poor sleep
  • Lack of concentration
  • Urine that is darker than usual

Key Questions

  1. Can you suggest why the exercises in the cool down might help improve our flexibility?
  2. Why do we need water after exercise?
  3. With a partner can you discuss ways the Russian twist exercise might help you in day to day life?

KS2 Fitness Unit 2 Session 1

Chevron Icon

Learning Intentions

  1. Keep track of their reps during exercise
  2. Work to increase flexibility and range of motion
  3. Explain some of the reasons why water is important after exercise
Chevron Icon

Success Critera

  1. I worked to increase my range of motion and this will improve my flexibility
  2. I kept track of my increasing reps
  3. I can explain why we need to drink water after exercising and name some of the signs of dehydration
Chevron Icon

National Curriculum Links

Developing a healthy active lifestyle

Chevron Icon

Videos

KS2 Fitness Unit 2 Session 1

Chevron Icon

Starter Activity

Steeple Chase – Children to jog on spot or around their own working area and react to commands as follows, in between each command they can return to jogging or marching on the spot:

GATE: jump as high as possible

WATER: jump as far as possible

FALL: jump from side to side

CHANGE: jump to face the other way

REFUSAL: jump backwards

WIN: Skip with knees picked up high

Remind children to use space wisely especially when jumping for distance.

Chevron Icon

Fitness Progression Activity

  • Each week before the main part of the lesson you will give the pupils 30, 45 or 60 seconds (depending on the age of pupils) to complete a max effort number of Burpees.
  • After their first session, record the pupils score to look for improvement over the 6 weeks.  Do not expect to see improvement every session but it should be more than possible to improve by 2/3 reps over the 6 weeks.  This will be a combination of increased fitness and understanding how hard they can push themselves.
  • You may wish to pair pupils up to count each other reps.
Chevron Icon

EMOM with rest

An EMOM stands for Every Minute On the Minute.

In this exercise, you will complete the number of reps in the minute window and if time left, rest for the remainder of the minute.  At the start of the next minute start the next movement.

This is a 12-minute EMOM.

  • Minute 1 = 10 Frog Hops
  • Minute 2 = 30 Fast Punches
  • Minute 3 = Plank for the entire minute, try and take as few breaks as possible

Repeat 3 times

Chevron Icon

Increasing reps 2,4,6

This is a 6 – minute workout

Starting with 1 rep of each then increasing to 2,4,6 etc pupils should complete the following alternating exercises.

  • Kneel down and stand up
  • Russian Twist (1 = over to the side and back again)

Easier:  increase 1,2,3 and so on. Instead of jumping lunges kneel down and stand up

Chevron Icon

Cool Down

Complete Fit Bits 007 video

User Information

School Name:
Postcode:

Teaching Points

Overload to improve fitness – To increase fitness we must do a wider range of exercises, increase frequency, increase load (only when using weights), increase reps and decrease rest.

The importance of water – Drinking plenty of water is one part of keeping our bodies healthy.  When we exercise we lose water through sweat and breath (respiration) so it is very important to drink more water during and after exercise to replace what we have lost.  When we do not drink enough water we can become dehydrated. Some of the signs of dehydration are

  • Dry mouth
  • Headaches
  • Poor sleep
  • Lack of concentration
  • Urine that is darker than usual

Key Questions

  1. Can you suggest why the exercises in the cool down might help improve our flexibility?
  2. Why do we need water after exercise?
  3. With a partner can you discuss ways the Russian twist exercise might help you in day to day life?