Lesson video

Parents and carers are responsible for ensuring that children follow the correct safety advice provided at the start of this lesson and the instructions the teacher gives during the lesson.

Parents and carers are responsible for supervising activities where required and for seeking medical advice in advance if your child has a medical condition that may prevent them taking part in physical activity.

Safety in PE lessons includes removing all personal effects, tying long hair back and wearing appropriate clothing and footwear for the physical activity undertaken.

Always ensure there is adequate space to move in.

For more information, please see the physical activity statement in the legal section of Oak Academy's website.

<v ->Hello, my name is Mrs. Wylie</v> and I'm here to take you through the sixth and final lesson of the "Move Well" remote learning scheme of work.

Now, all these lessons have been designed so no matter where you are learning today you can still get fully involved and enjoy everything we're doing.

Now, this lesson is all about "I can apply the correct technique for a range of actions in a movement circuit.

" For this lesson, you'll need a safe space to work in, two filled water bottles or sealed tin cans to act as weights.

Just make sure they're both exactly the same weight.

A timer, a camera phone or other electronic device to video your performance, although this isn't compulsory, and pen and paper to record your results.

Our outcome today is I can apply the correct technique for a range of actions as I complete a movement circuit.

Our keywords we're gonna go through as my turn and your turn.

Our first keyword, my turn, circuit, your turn.

Great.

A circuit is a series of different exercises performed one after the other, usually with little rest in between.

The next keyword.

My turn, exceed, your turn.

Brilliant.

So to exceed is to go beyond a limit or do better than expected.

And our final keyword.

My turn, reflect, your turn, reflect.

To think carefully about your actions, performance or experiences in order to learn and improve.

Really well done.

I said that one with you that time, didn't I?

Let's move into our warm-up.

I want you to show what you know about preparing for a circuit, including a range of activities.

So we're gonna need to warm up our full body.

Those of you who have already done some of the "Move Well" lessons will be familiar with these activities.

I want you to complete the following movements for 30 seconds each.

Jogging on the spot, star jumps, arm circles, a bear crawl, a crab walk, and frog jumps.

Now, some of these are harder than others and maybe a bit tricky to carry on for 30 seconds, but in a minute when you do watch a video and if you're not sure of you can have a look and see how they're done.

While you're working, reflect on how you've got on in this warm-up in previous lessons.

Can you make it your best warm-up yet given it's the last time we're gonna do it?

Can you prepare yourself mentally for a lesson where you're going to aim to exceed your personal best performances?

So you'll need to be ready in that good mindset.

And if you feel you're not warm enough yet, can you repeat the six movements again?

Now have a little watch of the video of another pupil doing this warm-up so you can check what it is you need to do.

And then get stuck in, have a go, and get your body ready for the lesson to come.

Once you're done, come back to me, and we'll get started on our lesson.

So in this lesson I can apply the correct technique for a range of actions in a movement circuit.

It's going to be broken into two learning cycles.

The first learning cycle is the mirror me circuit and the second learning cycle is the superhero circuit.

Let's get started on the mirror me circuit.

A good way to be active and develop your fitness remotely is to complete a movement circuit.

A movement circuit is when you move around different activity stations, doing a new movement at each one before moving on to the next and eventually back to the beginning.

Sam says, "Circuits are great because you can adapt them to your space and what you want to work on.

You can develop your general fitness or focus on a specific goal.

You don't need any specific equipment and you can just use your body weight to add resistance.

" When circuit training remotely, it's really important that your technique is good to make sure you achieve the benefits and prevent injury.

Sam said, "We will share some ideas of exercises you could include in a circuit using everyday items.

All of them need balance and control to perform them correctly.

" So no matter what activity we're doing, it's so important that we keep our ourself balanced and upright and we do things in a slow and steady, controlled manner so that we can keep ourselves safe and ensure we're performing things correctly.

Here's an example of an activity.

So bicep curls using filled water bottles or sealed cans of food.

Jun is gonna take us through the correct technique for each of these activities.

He says we need to stand tall like a statue with our feet shoulder-width apart.

We need to hold our choice of weights, one in each hand, with the backs of our hands resting on our legs.

We then need to keep our elbows close to our body and bring the weights up, then slowly lower them back down again, remembering that balance and control.

Have a go yourself.

Hopefully it'll look something like this, using those key technique points to make sure we're performing it correctly.

Once you've had a little go, come back and we'll move on to the next one.

So our next activity is alternate leg lunges, with or without weights.

It's up to you if you use them or not.

So Sam says we need to stand tall and strong and take a big step forward.

Bend both knees, keeping your front knee and foot pointing forwards as your back knee lowers until your lower leg is parallel with the floor, keeping that back heel up.

Push off the front leg to return back to standing, and then swap legs and repeat.

Again, have a little go and see what you can do.

There's a little video on the screen showing you this technique in action.

Really making sure you maintain that balance and control as you go.

So have a little go and then come back to me as soon as you're done.

Let's check our understanding.

Show me, can you demonstrate the correct technique for six bicep curls using your choice of weights?

Remember what we practiced earlier and remember those key technique points.

Have a little go and then come back and check you did it right.

So hopefully you should have completed the exercise ensuring balance and control.

The weights should have come up and down slowly as you kept your back straight and your feet shoulder-width apart.

Really well done if you did that.

Okay, our next exercise.

Sam says, "I'm going to join in with this next one.

Working alongside other people for support can help us achieve success.

Even though I'm not there, you can imagine me chewing you on saying, 'You can do this!

'" This next activity's jogging on the spot.

A nice easy one, we don't really need our technique described for this.

But we're gonna stand tall, be light on our feet, and swing our arms as we drive our knees.

And Sam says, "You've got this!

" So just like the character here, maybe you could have a little go and imagine that Sam's there working with you.

We're gonna look at knee raises now, again, with or without weights, it's up to you.

So Jun said stand tall like a statue.

We're gonna extend our arms above our head with or without our water bottle weights.

And then we're gonna slowly lift one knee at a time, up to your tummy, placing your feet back down on the ground carefully.

Sam says, "Let's do this together.

" So get your weights or no weights and extend those arms and have a little go in your own time.

Imagine that Sam's there working with you, encouraging you on.

When you're done, come back to me and we'll move on.

Let's check your understanding.

What can working together with another person's support help us achieve?

Is it A, success, B, frustration, or C, respect?

What do you think?

Really well done if you said A, success.

Definitely having another person's encouragement and support can help us feel a lot more positive and help us dig in when things get particularly tough.

Let's move on to our first task.

If available, set up a camera, maybe your tablet or a phone or a static camera, so you can see your whole body working.

Have it facing you so that you can press go and you can film yourself completing bicep curls for 30 seconds.

You can use the timer on the video to time you.

Have a short rest and then repeat whilst mirroring the video you just filmed.

So this time set the video to play and complete bicep curls again for the 30 seconds of the video.

Now, as you are going, try and reflect on what you're seeing from your first performance and try and improve your technique, aiming to improve your control.

If you don't have a camera, don't worry.

You could just record on a piece of paper how many you do and the next time you do it maybe aim to exceed your previous score and then repeat the task.

Do the same for alternate leg lunges, jogging on the spot and knee raises.

For jogging on the spot, if you don't have a camera, just record how hard you worked out of five.

Can you exceed what Sam achieves, you think?

So imagine he's there working with you.

See if you can do a little bit of a better job than him.

There's gonna be a video of another pupil working through this task so you can see exactly how it works.

Once you've had a watch and you know what you need to do, get stuck in and do your best.

Really try hard to exceed what you can imagine you might be able to and have fun with this activity.

Come back when you're done and we'll see how you got on.

Did you demonstrate good control and balance?

Did you remember the key technique points for each of the activities and moved through them in a really controlled way?

Jun said, "Three of the four activities were really well controlled, but I was off balance in the knee raises.

" Did you imagine working alongside Sam as support?

Jun says his sister actually joined him and gave him some great support and encouragement, and that helped him exceed his previous score in each exercise.

That's great, but if you don't have anyone in your house that could work alongside you, hopefully you could imagine Sam was there giving you some good encouragement.

Let's move on to the second part of this lesson, the superhero circuit.

This is a fun one.

Whatever exercises we do remotely, it's important to know how to complete each exercise safely.

To keep safe, it helps to reflect on your technique and always check you're doing it right.

Jun says, "Let's practice some different exercises together to make sure we're performing them correctly, with balance and control.

For each one, we can reflect on our technique and try to improve our performance.

Get your timer ready.

" So our first one, this is the Sky Soarer.

You're gonna channel your inner superhero.

Hold this position on your tummy, with your arms and legs lifted together for 10 seconds.

Rest, reflect on your technique, and then repeat, aiming to improve your balance and control.

Have a go and then come back and we'll do the next one.

Okay, so this one is the Power Crawler.

Taking your weight on your hands and feet and staying really low, can you slowly move around your space for 10 seconds?

Then we're gonna rest, reflect on our technique, and repeat, aiming that next 10 seconds to improve our balance and control.

Have a go at that now and then come back.

Okay, let's try the Exploding Giant Squat, shall we?

So with your feet shoulder-width apart and your arms above your head, you're going to squat down really slowly and then you're gonna jump high into the air, landing with bent knees.

Again, same repeat, continue for 10 seconds, rest and reflect on your technique, and then go again, aiming to improve your balance and control.

Have a little go and then come back to me.

Let's have a quick check for understanding.

We don't need to reflect on our performance when it comes to circuit training.

Is that true or false, what do you think?

Good job if you said false, why?

Because it's really important to reflect on your technique to make sure you're doing it safely and to the best of your ability, helping you make good progress without injury.

So keep those reflections going.

Let's think about our next one, shall we, with Jun.

Let's try the Warrior Stride Lunges next.

So we're gonna have our arms up in the air, we're gonna step forward with one foot and bend both knees until your back knee is parallel to the floor, push back with that front leg to standing, and then swap those legs over.

Continue for 10 seconds, rest, reflect on your technique, and then repeat, aiming to improve your balance and control in your next 10 seconds.

Get stuck in, have a go, come back to me.

Okay, up next is the Stealth Hero Walk.

Staying in a really low crouch position like a crab, can you move sideways without rising and keep changing direction, leading with the left and then the right leg?

Continue for 10 seconds, rest, reflect on your technique, and then repeat, aiming to improve your balance and control in that next 10 seconds.

You know how this works now.

Have a go, I'll see you in a second.

Okay, finally, let's try the Thunder Force Swings next, shall we?

So you're gonna hold a water bottle, a light weight or a sealed can between both hands, and stand in a strong, tall position.

I think I've got one here.

So keeping the weight close, you're gonna move it in a circle around your head in one direction and then you're gonna move it around your head in the other direction, making sure we keep it nice and close to our head.

That was a good one.

Continue 10 seconds, rest, reflect on your technique, and then repeat for another 10 seconds, trying to improve your balance and control.

Have a go and then come back.

Sam says, "I loved all of those fun exercises, Jun, but I found them quite hard and we only did them for 10 seconds.

" Jun said, "Circuit exercises aren't meant to be easy, Sam.

We need to push our bodies a bit if we want to get healthier and stronger.

You need to be self-motivated to challenge yourself.

" Hopefully you guys can be self-motivated to have a go at these.

Let's check our understanding.

What do we need to help us challenge ourselves to achieve our best?

Is it A, food, B, self-motivation, or C, good fitness?

What do you think?

Great job those of you that said self-motivation, you're absolutely right.

Unless we're self-motivated, it's gonna be really hard to achieve our best.

Let's get going in Task B.

So you're gonna set up your superhero exercise in a circuit in any order.

Get your timer, your weight, whatever you're using for your swings around your head, your paper and pen at the ready.

Now you know all the technique for these now, so hopefully you're gonna be able to perform to the best of your ability and keep yourself safe.

It's up to you, maybe you could print them out from the slides to remind you of which one comes when, or maybe you could just write down the name of the activity to remind you, or just keep this slide up on the screen to remind you of all those superheroes to jog your memory on what they need to do.

You're gonna set your timer for one minute for each exercise.

Try to keep moving for the whole minute, but do stop if you need to, and record how long you manage to work for.

Now remember, we're all coming at this with different levels of fitness.

For some people, a minute might be quite easy.

For some people, 10 seconds may be all they can do, and that's completely okay.

We want to build our fitness and start progressively, so don't overdo it.

Definitely challenge yourself to go a little bit into your discomfort, but make sure if anything starts to hurt or feels wrong, just stop and rest and come back to it later.

But start the timer for one minute for every exercise and write down for each one what time you end up stopping.

You're then gonna rest for 30 seconds between every exercise and then after all six moves you're gonna rest again, have a little reflection on how you got on, and then repeat the circuit, trying to last a little bit longer on each one.

There's a video coming up of a pupil who's gone through this already, so have a little watch and see how they get on to make sure you're happy with all the exercises, then have a go yourself and come back to me and we'll reflect on how you got on.

Good luck.

Did you demonstrate good control in the superhero activities?

Did you remember all the technique we went through and did you demonstrate it?

Sam said, "Yes, I think so.

I used my tummy muscles to help me stay really strong and balanced throughout.

" Good job, Sam.

Did you know how to complete the exercises safely?

Hopefully you were able to use your brain and think back and remember that as you went.

Sam said, "Yes, my reflections in Task A helped me complete each exercise with good technique.

" Hopefully you had a similar experience.

And did you use your self-motivation to help you keep going?

Sam said, "I was really self-motivated and lasted the full minute both rounds, but I found the power crawler quite difficult the second time around, so I really struggled with it.

" That's okay, it's not meant to be easy, but well done for having a good reflection and well done for being motivated to try your hardest, that's what's most important.

Now, today's session's been tough.

We've had two circuits in there today that's really challenged our body, so it's time we did a cool down.

You're gonna move slowly around your working space, completing the following actions to slowly bring your body temperature down and slow your breathing.

You can do some big arm circles coming forwards as you move around your working space nice and slowly and then start to move your arms going backwards too.

I'm lacking space, but you can get some nice full ones in.

Then think about moving through some upper body rotations, going to your left and your right.

And then finally some leg swings, swinging your right foot through to your left hand and your left foot through to your right hand as you move around your working area.

When you've done those a few times and you're starting to feel your body coming back to normal, come to a stop and hang your body forwards, reaching down to the ground, stretch up through your back and the backs of your legs.

Whilst you're working, have a reflection.

Think about your circuits today.

Did you reflect and improve your technique throughout the lesson?

Did you continue to exceed and improve and get better throughout?

Also, think about your commitment.

Could you maintain your self-motivation and complete a range of exercises in a circuit regularly?

We need to make sure we're trying to keep moving as much as possible, so maybe choose some of your most fun movements and keep moving remotely whenever you can.

It'll be really good for your health and wellbeing.

Take your time in your cool down and having those thoughts on your reflection and your commitment.

And then when you're done, come back to me, and we'll go through a summary of the lesson.

Great job today, everyone.

I'm sure you've worked really, really hard.

Those two circuits we did were quite challenging.

You've completed a range of activities and performed them correctly, which has required your control and balance.

You know how to complete the circuit of activities safely and with the correct technique, and that has required your reflection today.

You've challenged yourself to achieve your best, and that has demonstrated your self-motivation.

And you've worked together to achieve success, and that has required your peer support.

That's a lot you've achieved today, everybody.

Really well done.

I hope you've enjoyed this "Move Well" unit and I hope you'll explore some of the other home learning lessons.

Thanks so much for working so hard and I hope to see you again soon.

Bye.