Lesson video

If you're unsure about doing any of the activities in this lesson, make sure you have a trusted adult nearby when you start them.

The session should take place in a space indoors, such as your living room.

Ensure there is space for you to work safely, including overhead.

Use bare feet, not socks.

Make sure the floor is not slippery.

Wear comfortable clothing.

Put your hair up if needed and remove any jewellery.

Pause the video now if there's anything you need to get ready.

In this lesson, you won't need any particular clothing, just comfortable PE kit, but bare feet is advisable.

You'll need something to make some notes with, and some writing equipment.

And you'll need a safe space, about one and a half metres around you should be fine.

Hi everyone.

I'm Mr. Wnuk, and I can't wait to take you through this unit on health related exercise, focusing on components of fitness.

You've joined me in my sweat den, AKA my garden shed, and you don't have to have a sweat den or a garden shed, but you do need some space around you, about one and a half metres clearance will be fine, so check the area around you is clear from anything you might trip on or knock into, or slip on.

And then we're ready to go.

Hopefully you've got bare feet and we're going to start a warmup.

So just follow along with me.

Okay, we're just going to jog on the spot.

Lift the knees up, pump your arms. And this is called a pulse raiser.

Gets our heart rate beating faster to get oxygen around our body.

We going to lift our knees up high, and we need oxygen for our working muscles, and that helps them get energy.

Keep going, knees up.

Keep going, right.

You know how to do warm ups, so I want you to carry on with three more exercises, focusing on getting your pulse raised and getting the heart beating quicker.

So pause for me now and do that.

Okay, we're back, and we've done our pulse raiser.

So we're now going to move on to our mobility exercises.

So first thing we can do is swing arm circles backwards.

So I'm just swinging my arms around in circles.

Now this is called mobility exercises, and what we're doing is we're warming up our joints.

And as we warm them up, I'm producing more synovial fluid in those joints.

Now, synovial fluid helps lubricate the joints.

Go one more one way, no sorry, go forwards now.

So we've got synovial fluids in our joints, lubricates them and stops them being stiff.

When you're warmer, you have more synovial fluids.

Can you do one arm one way, and one arm the other way? These movements are called dynamic movements 'cause we're moving in our stretches.

And can we go the other way? Hopefully you can.

If you can't, a bit of practise wouldn't go amiss.

Excellent, so there's some dynamic movements and some stretches.

So can you do the rest of your body, from the head to toe and join me back in a minute.

Excellent.

So we've done our pulse raiser.

We've done our stretching and mobility exercises.

Next thing we're going to do, is some skill related practise.

Now this section of work is on boxing and shadow boxing.

So we're going to start off with some jabs.

So have your hands up ready.

What you're going to do is keep your elbows nice and tight and we're going to then extend the front one arm out, and back and extend the other arm out and back.

And this is called a jab.

So you're going to aim just above your shoulder height and we're going to just extend our arms out.

And we're going to go a little bit faster.

So what I want you to do is just jab backwards and forwards, forwards, forwards, forwards, we're just jabbing in this warm up.

This is called skill practise.

It's the third stage of our warmup.

While we're doing this, I want you to think about why do we do a warm up? Keep going.

Think about that answer.

Why do we do a warm up? Okay, we're going to go a bit faster.

Right, keep going and listen to me.

So we do a warm up, one, to physically prepare our body.

Warms our muscles up, increases elasticity in our muscles, gets oxygen via the heart, bating in the blood to your working muscles, and that gives us energy.

So it physically prepares our body.

Can reduce our injuries.

So you're not going to put a muscle.

And finally it gets us psychologically prepared.

So while we're doing this right now, our brains are getting switched on to what we're going to be doing.

And stop.

There's our warm up done.

Brilliant work guys, well done.

Before we move on, here's a quick true or false question.

We warm up because we feel cold.

Is it true or is it false? What's the answer? It's false.

Yes, we do get hotter when we warm up, our body temperature does increase.

But that's not the reason we warm up.

The reason we warm up is so our muscles are ready for exercise.

Excellent work guys.

I'll see you in a few minutes.

So this is how the structure of this lesson's going to look.

We've already completed the warm up activity.

And now we're going to follow into upper body strikes which is our first activity.

We're going to follow this with lower body strikes.

We're going to then do circuit training and learn about what circuit training is.

And then finally, when the lesson's finished, we're going to do an end of lesson quiz.

So what are some of the key words that I've already talked about? Well, the first is heart rate.

Now, this is the number of times your heart beats per minute, and as we warm up and as we start exercising, that number of beats will go up and up.

Another keyword is synovial fluid.

Now this is the fluid found inside the joint and it reduces friction as we warm up.

It allows us to move more easily, and when we're cold, such as a cold morning, when we get out of bed and we're feeling cold, we feel stiff, because that synovial fluid hasn't started being produced yet.

So a quick question, which of these are reasons why we warm up? Is it a chance to catch up with your friends? Is it to reduce synovial fluid in the joints? Is it to increase the blood supply to the muscles being used or is it to reduce the blood supply to the muscles being used? Think about it.

What's the answer? You're right.

It is to increase the blood supply to the muscles being used.

Well done.

We're going to move on to some skills.

Throughout this lesson, I'll be speaking about muscular endurance.

Now this is the ability of a muscle or a group of muscles to contract many times without fatigue which means getting tired.

So for our first practical, we're going to do some upper and lower body strikes.

Now these strikes used in kickboxing, boxing, MMA, Muay Thai, and there are a variety of upper body strikes that we're going to be looking at.

And we're going to look at different positions.

So from our left or right, or facing straight square on.

We're going to look at a jab across, an uppercut and a hook for upper body strikes.

And for lower body strikes, we're going to look at knee strikes, a front kick, a push kick, and a jump kick.

We're going to look at these through circuit training.

Now circuit training is where we move from an individual exercise from station to station and we put them together to form one circuit.

Welcome back.

We're going to do our first round of activities, where I'm going to teach you some upper body strikes.

We're going to learn the jab, the cross, the uppercut and the hook, while also working on our muscular endurance.

We're going to be focusing on muscular endurance on two muscles.

We're going to focus on our triceps, which is this muscle at the top back part of your arms and your deltoids which is this big muscle on our shoulder.

It just sits on top of our shoulder.

So muscular endurance is our ability to continuously contract a muscle without it fatiguing.

So repetition of contractions over and over again without it getting tired.

So our first movement is going to be a jab.

So I'm going to stand, facing me, have your hands up ready to go, just in front of your face and we're going to do a jab.

Remember, we did this in the warm up, so you should remember this.

What stage of the warm up did we do this in? Shout it out for me.

That's right, it was the skill practise part of the warm up.

So we're just jabbing.

Okay, we're extending our elbows, or our arms by straightening our elbows, which is an extension, where our elbow is straightening out in an extension of arm.

Okay, we're going to go a bit faster.

That's a jab.

Okay, brilliant.

That's the jab.

Now we're going to just do that jab on side on stance, on a right stance.

So my hands are up again, and I'm just going to extend that front arm, which is a jab.

Okay, I'm aiming just above your shoulder height and it's a fast push out.

And jab.

Excellent.

I'm going to do the same on the left side.

Hands up, ready and jab.

Straighten that arm out.

Twist that wrist round and jab.

Punch towards me, just above shoulder height.

Excellent.

Now some of this may be new to you guys.

So it's a personal challenge that we're learning and going to overcome.

Sport's about exploring other things than just physical.

So this is about personal challenge.

That was the jab.

We're going to now bring a cross in.

So, in the cross, it's side on.

Again, and our back hand is going to throw the punch.

And that's going to come across your body.

So we're just going to jab across our body.

Jab across our body, so straighten your arm, twist your shoulders and jab across your body.

Jab, cross, sorry.

Cross, saying the wrong words.

Cross.

Okay, excellent.

Now, we're going to do the same on the left side.

So whatever you do on the right side, you must always do on the left side.

So hands up, ready.

Okay, and we're going to cross our body, so the punch is coming from the back, and crossing our body.

Crossing.

Lean forwards as you punch.

Cross.

Excellent, now we've just done a jab and a cross.

So I want you to go away in a few seconds, and I want you to practise both the jab and the cross.

Excellent practising guys, superb.

So you've hopefully put the jab, jab like this, and the cross and we can bring them together.

So we've got jab, cross, jab, cross, jab, cross.

Like so.

Now we can do that on the left side and the right side.

So first on the left side, we do the same thing, front fist, back fist, front fist, back fist.

I'd like you to pause the video and have another practise at combining the two punches together.

Brilliant, welcome back.

So we've done the jab and the cross.

We're now going to do an uppercut.

So hands up, ready.

This one, we're going to stand square onto me again.

And we're going to twist our shoulders round to one knee to my right side for the first one, and you'll bring my arm up towards the ceiling.

So I'm going to twist around, and bring it up.

Now, this is quite powerful move, and we just bend our knee and straighten up our whole body.

We're using our abdominals as we punch, to uncoil and punch up.

So that's an uppercut, go for the other side, ready? Crouch down and up, and up, and up.

So that's an uppercut from a front stance uppercut.

Do the same thing from a side stance, so right foot forwards, and we twist our body down, we coil up our body, straighten up.

And uppercut as we do the same thing.

So we're just uppercutting up from the right hand.

It's a front uppercut.

We can do the same with the back hand.

So we twist backwards, we bring our right shoulder forwards and upper cut forwards.

So we twist our bodies.

Uppercut, excellent.

Same on the left side.

Just do a really quick demonstration.

So we turn our shoulder down and lift up in the uppercut position.

And we're tensing my abdominals as well as my deltoids.

And getting a good workout there.

Back hand, back uppercut.

So bend the back knee and up.

And straighten up.

And uncoil your body and punch up at the same time.

So I want you to pause the video, and I want you to practise your uppercuts.

So we're going to front arm, side on front and back, side on, front and back.

Go and do that now and join me in a few minutes.

Brilliant, some excellent challenges you're overcoming.

And we're going to now work on our hook.

Now this hook will work on muscular endurance in this muscle here.

What muscle's that? The muscle on top of your shoulder, can you remember what it's called? The deltoid, excellent.

So, I'm going to stand square on, this is called a hook and it's a circular motion.

So I'm going to bring my arm round the side and punch sideways.

So I'm just going to do one side, on my right side, and twist my body, bend your knee a little bit, and come up on your heel a little bit, your toe a bit if you want, lift your heel up, and just keep going.

This is the hook.

Okay, the other side, hook, hook, hook, hook, excellent.

So that was square one or front stance hook.

Now we're going to do a front hook.

So from right leg forwards, left leg back, hands up ready to go and hook.

So again, we can twist that, whole body movement, it's the whole body from our toe, all the way up your body.

And hook.

Hook, now, if you keep going, you'll feel that deltoid getting a bit more tired as we go, now, hands up ready, and we're going to do the back hook.

Same thing, same position, but we're swinging our backhand round in a circular motion.

Squeeze your abdominals.

Really work that deltoid.

And stop.

Next side, just a real quick demo, just copy along.

Front hook from the left hand.

Rotate your body, twist your whole body to get that hook.

Then the back hook.

Same thing.

Back hook and round, excellent.

So we've done our hooks now.

Pause the video, practise your hooks, and then join me in a few minutes.

So how did you find those upper body strikes? I hope you find them a bit of a challenge and you've overcome that personal challenge.

So, quick question.

A jab is a punch that crosses your body.

Is this true, or is this false? What is it? Yes, it's false.

Jab is a punch that extends straight from your front arm, usually.

A cross is a punch that comes from the back arm and crosses over your body.

Well done if you got that one right.

So, let's look at some of the keywords that we've been talking about in today's sessions.

The triceps.

Now this is a muscle that's in the back of your arm, the top part of your arm.

And it's used to straighten your arm or extend your arm.

Another muscle we've looked at is called the deltoid.

Now they're the muscles that sit on the top outer part of your shoulder and they're used to lift your shoulders up or your arms up.

They've worked really hard in that last session.

Okay, welcome back.

We're going to work on our lower body strikes, but before we do, I want you to think this question.

Is this true or false? Muscular endurance is the ability of a muscle or group of muscles to repeatedly contract for an extended period of time.

What's the answer? It's true, well done, yes.

It's our ability, muscular endurance is the ability to keep contracting those muscles without them fatiguing or getting tired.

So we're going to start off working on our muscular endurance of our legs and the lower body.

So this is going to work our quadriceps, the front of your leg, hamstrings at the back of your leg, and the gluteals, which is your bottom.

So stand square on.

We're going to do some knee strikes.

Going to start with your arm up in the air, arms up in the air.

And what we're going to do, is we're going to bring them down and your knee up at the same time.

And you're going to bring your elbow just past your knee as you do it.

Excellent.

So we're going to do it on the other side, ready? Arms up and bring your knees in.

Bring your knee in.

Okay.

We can do that on the front knee as well.

So we go right foot forwards, arms up and knee, knee up.

Knee up.

Okay, and we can do the back knee as well.

So key thing is knee up past your waist height.

Elbows down past your knee.

Okay, I'm going to do the same on the left side really quickly, front knee, drive your knee up, lean backwards, tense your abdominals as you do it.

And the back knee as well.

So bring your elbows down as you do the same thing.

So that's working on our muscular endurance of your core which is your abdominals, your obliques, which is the side of your abdominals, and your quadriceps as we do.

And probably the muscles inside your hips as well.

So knee strikes, few minutes, go away, have a practise, pause now, and then come back to me.

Brilliant, we're going to now do a front kick.

So, slightly more complicated.

So we're pushing that personal challenge on a bit.

Hands up ready, feet together, or feet shoulder width apart facing me, and as you're going to lift your knee up and flick your foot down, up, put your foot out in front of you.

So knee up and flick.

As you do it, drop your hand down to the side.

So just one leg.

Go the other leg.

Lean back slightly.

Now you can do kick, step, step, step, kick, three steps, kick, one, two, three, kick, kick.

Excellent.

So that is a front kick.

You can do the similar thing on your front leg.

So you can flick from side position.

Flick or kick, not flick.

Flicking our leg down and dropping our hand down.

And back, kick.

Okay and the same for the other side.

So, kick, drop that hand down, kick.

So front kicks.

Again, I want you to just pause the video, have a go at your front kicks, two minutes practising.

Excellent, come back, well done.

We're now going to do a push kick.

Now this is slightly harder kick, where we're going to cycle our foot forwards.

So we're going to lean backwards, facing square on, lean backwards, and instead of flicking your foot, you're going to drive your foot and cycle.

So your foot is facing upwards, your bottom of your foot comes right up to the, towards the screen.

Okay, we're going to drop our hand down.

We're going to push, it's like pushing someone away with your foot.

Push.

Push, okay, we're going to go the other leg.

So push.

I hope the bottom of my feet are clean.

Otherwise not very brilliant view.

Okay, excellent, so we're pushing off away, pushing the imaginary opponent away.

And that will be useful when say a sport such as Muay Thai, or MMA, Capoeira, kick boxing, those types of sports.

Brilliant.

Two minutes, have a practise at the push kick.

Excellent stuff.

Well done, guys.

Right, we're going to now practise step kick.

And this is going to involve a bit of coordination.

So this one's, we're going to step forwards with one leg and kick with the other leg.

So, we're going to step forwards with my left foot and kick with my right foot.

So watch, we're going to step left, kick right.

Step back, step back.

And I'm sort of in that side position here.

Step forwards, kick, step back, step back.

Step forwards, kick, back, back.

Step forwards, kick, back, back.

Excellent, try the other foot.

So left foot forwards, step with the right foot, kick, back, back.

Okay, so step forwards, kick, so it's a step kick.

Kick.

Excellent, and you can do them fast or slow.

So again, one more time, I want you to pause the video, have a practise on those kicks.

Awesome, well done.

So we're going to now bring two moves together.

We're going to bring our knee and a kick together.

So we're going to lift one knee up, and then I'm going to hop and change feet and kick at the same time.

So my left knee is going to come up, and I'm going to change feet in a kick.

Try not to lose your balance.

So you start with your arms up.

Knee up, flick, going fast here.

So knee up, flick.

Try the other foot, so my right knee's coming up, and my left foot's going to kick.

So knee up, kick.

So it's a hopping action.

Knee up, kick.

Knee up, kick.

Excellent stuff.

So a hop kick, or knee to kick.

Have a practise for about two minutes on that one.

Keep going, you should get your muscular endurance work in as we're going.

Excellent stuff.

So you practised that movement.

Now I'm going to bring in the final kicking action which is going to be a jump kick.

So jump kick is more or less the same action combined with our step as the movement before, the knee to kick combined with the step kick.

So just practise the step kick before we go into this again.

So I'm going to start with my right foot forwards, go left foot, kick, step back, step back.

So, in this movement, I'm going to jump now.

So I'm going to jump, knee, kick and down.

We're going to do it at the top of the jump.

It's a knee kick down.

So we're going to kick forwards as we go.

So I try to time it so you kick when you're right at the top of that jump.

Okay, left foot forwards.

Same thing again, this is the step, kick, and back.

Step, kick and back.

I'm going to do the same with the jump kick now.

So knee up, and kick.

So ready, knee, kick.

Step back, knee, kick.

Knee, kick.

When are we doing the kick, can you remember? That's right, at the top of the jump.

That's why it's called a jump kick.

Kick.

Excellent, slightly harder one.

You do need the space for this one.

So make sure when you are practising , you clear, make sure there's nothing in front of you like a coffee table.

You're not going to knock a vase off or something like that.

Excellent stuff, guys.

So hopefully our muscular endurance has been worked on our lower body, our legs, quadriceps, hamstrings, and gluteal muscles.

Keep practising those jump kicks.

I'll see you in a few minutes.

Now that we've learned the upper body lower and lower body strikes, we're going to now try some circuit training to improve our muscular endurance.

So what is muscular endurance? I want you to pause the video and write down the answer using this sentence as a starter.

Muscular endurance is.

Excellent, let's check your answer and see if it's the same as what I have.

So muscular endurance is the ability of a muscle or a group of muscles to perform repetitive contractions against a force for an extended period of time.

And usually we talk about it withstanding fatigue which means it doesn't get tired.

Okay everybody, welcome back.

We got a personal challenge for us to overcome now, of a muscular endurance circuit, focusing on our upper body boxing strikes that we've been working on the last couple of exercises.

So we're going to do six stations of 30 seconds each, where you can take a break if you want to, but we can just going to carry on going straight from one station to another without stopping.

And this will really work the muscular endurance, of particularly what muscle? The deltoids, excellent.

And the muscle at the top back of our arm called the? Triceps, excellent.

So make sure you've got a bottle of water with you.

Make sure the area's clear, that you're not going to knock into anything else and we're going to get going.

So get your hands up, ready to go.

I'm going to start with our right foot forwards.

I'm going to do a jab cross.

I'm going to start in five, four, three, two, one.

Okay, let's go jab cross.

And we're going to go reasonably quickly as we're going.

And we're going to do this for 30 seconds, non-stop.

Okay, turn our shoulder.

Extend those elbows.

Keep pushing your arms forwards.

Keep breathing, keep your arms up.

So just about 10 seconds left of this 30 seconds to go.

You need to break, feel free to take a break.

If not, we can jump straight to our left side.

And jump, let's go.

Jab cross, jab cross, we're doing a combo, where we combine more than one move together.

So a combo is where we put one punch with another punch, forming a slight routine movement.

So just jab cross.

Excellent stuff, got about five seconds left.

We're going to go to a jab cross hook.

Okay, right foot.

So jab cross hook, just one side, jab cross hook, jab cross hook, jab cross hook.

Now this will really get the muscular endurance going in your shoulder.

So jab, front hand, cross.

Jab cross hook, 15 seconds left.

Keep going.

Keep punching.

Jab cross hook.

Five seconds, I'm going to change to the left side.

Jab.

Okay, change, jab cross hook, jab cross hook.

Remember all the movements we've been practising.

Your shoulders should start to feel this by now, your deltoids should be feeling that little bit tired.

Same with your tricep.

So this combo's got three punches in it.

Jab cross hook combo, remember? Linking up punches together.

Okay, square on, four jabs.

Uppercut, hook, one, two, three four, uppercut, hook, I'm changing sides now.

Three, four, uppercut, hook, one, two, three, four, uppercut, hook.

One, two, three, four, uppercut, hook.

One, two, three four, uppercut, hook.

One, two, three, four, uppercut, hook.

One, two, three, four, uppercut, hook.

This next one, uppercut, uppercut, hook, hook.

Uppercut, uppercut, hook, hook.

Different combo.

So just square on, this is the last one.

Got about 20 seconds left.

Punch, punch, uppercut.

Your shoulders, deltoids, triceps, muscular endurance being tested.

Make sure, got five seconds.

Hook, hook, one more.

And stop.

So as a circuit, three minutes we've just completed a circuit in three minutes.

An amateur boxing round for a man is three minutes.

Brilliant stuff.

That was a great challenge, well done.

Quick true or false question before we finish the practical aspects here.

Is a circuit, or true or false, a circuit is a set of exercises linked together in order to create a circuit.

Is it true or false? It's true, well done, yes.

So we move from one station to another station, to another station.

We don't have to be moving around in a circle.

We can just stay on the same spot, but we just change our exercises every time.

Well done for that challenge.

So, we're going to look at some circuits.

Now, the first is building a circuit, where you might use some punching.

Then you might move on from the next station to some uppercuts.

Then we might put in some kicks or some knee strikes and then move on to some kicking.

And this is just an example of four stations that you could loop around in a circle to make a circuit.

And here's an example of a circuit that we could build.

So front jabs in the first station, move to right stance jab cross, move to left stance jab cross, then a right stance hooks, and then to left stance hooks, followed by front stance uppercuts.

Now we could do this in a round, so we just do six stations.

We could repeat that same exact circuit three times for example, or we could change it.

And the second circuit could be completely different and looking at some of the lower body strikes.

So your task now is to pause the video and build your own boxing circuit.

Now I want you to design the circuit focused on improving your muscular endurance and you can use upper and lower body strikes if you want to.

And I want you to plan six stations and you can have 10 seconds after each station, but I want you to work for 30 seconds at each station.

And then you're going to repeat that three times.

Now, to make it harder, you could change the exercises on circuit two and circuit three, to make it easy.

You could keep the same exercises throughout.

You could change your rest periods.

So to make it slightly easier, you can extend that rest period.

So you'd go from 10 seconds to 20 seconds or even 30 seconds, depending on how you're feeling.

If you want to really try hard you can get rid of the rest completely.

So pause the video, create your circuit and then practise your circuit.

Once you've finished, resume the video.

We're going to now move onto our cool-down.

What is an effective cool-down? Well, it's a sequence of two activities.

The first is a pulse lowering exercise.

And generally you go for a jog or a light run, or maybe just walking.

Then you would follow that with some stretching, and usually we'd use static stretching to really try and improve our flexibility.

And doing a cool-down will help your body return to its normal state, and also help you reduce the risk of injury.

So pause the video now, and I want you to complete your own cool-down following those two steps.

When you've finished your cool-down, join back in with me.

Okay, some questions for you.

Which of these activities are not part of a cool-down? Is it walking on the spot? Is it running at full pace? A gentle jog or some static stretches? Think about it carefully.

What's the answer? You're right, it is option two, it's running at full pace.

And you wouldn't do that in a cool-down.

The idea is to bring your heart rate down, rather than make it go back up.

That's why it's called a pulse lowerer.

So what is muscular endurance and how can we train it? Well, today we've looked at muscular endurance and we defined it as the ability to continually contract our muscles without experiencing fatigue or tiredness.

We've looked at muscular endurance in our deltoids, the muscles in your shoulder, the triceps, the muscles at the back of our arms. We've pushed ourselves hard.

So we've overcome our personal challenge and we've applied all of this in circuit training, learning different upper body and lower body strikes.

So fantastic work in this lesson.

If you repeat this lesson a few times, it's only going to benefit you by improving your health and fitness.

So well done.

And thank you for joining me.

If you want to share what you've been doing today, feel free to do so through the Oak Academy.

For now, I'll see you next time.