Rec/KS1 Fitness Unit 2 Session 1

Learning Intentions

  1. Participate in a variety of coordination activities
  2. Keep track of their reps during exercise
  3. Discuss why water is important after exercise

Success Criteria

  1. I completed each type of movement
  2. I kept count of my exercises
  3. I talked about why we need water after exercise

National Curriculum Links

Developing a healthy active lifestyle

Starter Activity

Dead Ants and Skydivers – Using the space available, the children should work in their space in a variety of ways directed by the teacher, including jogging on the spot, little steps, big strides, hops, jumps, side steps, etc. On command the children should perform the following actions:

  1. Dead ants—Lie on their back with arms and legs up in the air as if they are dead.
  2. Sky divers—Lie on their tummies as if skydiving and count with the teacher “5000, 4000, 3000, 2000, 1000, PULL!”

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 down ups.
  • 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 1,2,3

This workout is increasing in repetitions if younger children struggle with counting to higher numbers they can start again at 1 after they reach 10 or 20.

This is a 4-minute workout

Starting with 1 rep of each then increasing to 1,2,3 etc pupils should complete the following alternating exercises.

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

Cool Down

Time to get up!

  1. Pupils lay down on the ground for about 45 – 60 seconds, then ask them to “wake up and get out of bed” (ask pupils to get up slowly)
  2. Once up they should do a big stretch ready for the day
  3. Then “march downstairs” (you may need to demonstrate).
  4. Pupils’ should then walk around their area pretending as if they are walking to school
  5. They are going to the school nurse for a checkup
  6. The children sit down, put their hands on their chests to feel their heart, count a minute (can they feel their heartbeat?)

This process should calm children down before returning to class.

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 breathing so it is very important to drink more water during and after exercise to replace what we have lost.

Key Questions

  1. What was the most challenging movement you did today?
  2. Why do we need water after exercise?
  3. Could you show (some explain) how to do some (all) of the movements from today?

Rec/KS1 Fitness Unit 2 Session 1

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Learning Intentions

  1. Participate in a variety of coordination activities
  2. Keep track of their reps during exercise
  3. Discuss why water is important after exercise
Chevron Icon

Success Criteria

  1. I completed each type of movement
  2. I kept count of my exercises
  3. I talked about why we need water after exercise
Chevron Icon

National Curriculum Links

Developing a healthy active lifestyle

Chevron Icon

Videos

Rec/KS1 Fitness Unit 2 Session 1

Chevron Icon

Starter Activity

Dead Ants and Skydivers – Using the space available, the children should work in their space in a variety of ways directed by the teacher, including jogging on the spot, little steps, big strides, hops, jumps, side steps, etc. On command the children should perform the following actions:

  1. Dead ants—Lie on their back with arms and legs up in the air as if they are dead.
  2. Sky divers—Lie on their tummies as if skydiving and count with the teacher “5000, 4000, 3000, 2000, 1000, PULL!”
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 down ups.
  • 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 1,2,3

This workout is increasing in repetitions if younger children struggle with counting to higher numbers they can start again at 1 after they reach 10 or 20.

This is a 4-minute workout

Starting with 1 rep of each then increasing to 1,2,3 etc pupils should complete the following alternating exercises.

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

Cool Down

Time to get up!

  1. Pupils lay down on the ground for about 45 – 60 seconds, then ask them to “wake up and get out of bed” (ask pupils to get up slowly)
  2. Once up they should do a big stretch ready for the day
  3. Then “march downstairs” (you may need to demonstrate).
  4. Pupils’ should then walk around their area pretending as if they are walking to school
  5. They are going to the school nurse for a checkup
  6. The children sit down, put their hands on their chests to feel their heart, count a minute (can they feel their heartbeat?)

This process should calm children down before returning to class.

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 breathing so it is very important to drink more water during and after exercise to replace what we have lost.


Key Questions

  1. What was the most challenging movement you did today?
  2. Why do we need water after exercise?
  3. Could you show (some explain) how to do some (all) of the movements from today?