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.

Hello, my name's Mrs. Wylie, and I'm here to take you through the second lesson of the remote learning unit of work called Moving Well.

Now I'm really looking forward to this lesson.

They've all been designed so no matter where you're learning today, you should be able to get really involved and take part no matter what.

I really hope you enjoy the activities today as we move through some aerobic activities.

So this lesson is all about, can you challenge your personal best through aerobic activities?

For this lesson, you will need a safe space to work in, a timer, paper and pen to record your results, eight items to collect, such as soft toys or mini items, two markers, such as cushions, a skipping rope if you have one, but don't worry if not, and a stair, a step, or a low-level sturdy box.

Our outcome for today is I can challenge my own personal best by completing different movement challenges.

We're gonna go through our keywords as my turn and your turn.

First keyword for today.

My turn, movement.

Your turn.

Great.

Movement is about changing our location or position from one place to another.

Second key word.

My turn, aerobic.

Your turn.

Brilliant.

Aerobic is exercise using oxygen, usually done for longer periods of time.

And our third key word.

My turn, independent.

Your turn.

Great.

Independent is about working on our own without the help of a significant other, and hopefully you're going to do that brilliantly today if you're remote learning on your own.

Let's get into our warm-up, shall we?

I want you to show what you know about preparing for aerobic training.

You're going to complete the following movements for 30 seconds each, jogging on the spot, star jumps, arm circles, bear crawl, crab walk, and some frog jumps.

Now, they're quite tricky, some of them will work you harder than others, so do your best and try and last all 30 seconds if you can.

Challenge yourself to work hard and keep moving for those full 30 seconds, but if your body is struggling, then feel free to take a break.

Can you be determined to challenge yourself whilst ensuring your technique is correct?

And if you still don't feel warm enough by the end of this warm-up, you could independently repeat that sequence.

Now, in a second, the video is gonna come up for people working through this so you can have a look and see what it is you need to do, then have a go yourself and get yourself fully prepared for the lesson.

When you're down and ready to go, come back to me and we'll get started.

Enjoy.

Okay, so our lesson today.

Can you challenge your personal best through aerobic activities?

It's split into two learning cycles, our first one is aerobic movement and our second one is an independent challenge.

Let's get started with the aerobic movement section.

What are aerobic movement activities?

Can you think of any?

Jun says, "Aerobic movement activities are exercises that keep your body moving and your heart beating faster for a period of time to help you stay healthy and strong.

" In today's lesson, we're going to be challenging our personal best through a variety of aerobic movements.

Hopefully you're gonna be able to complete them independently.

So, why are aerobic movements important?

Do you have any idea?

Izzy said, "Aerobic movements help you to make your heart strong so it can pump blood better, make your lungs work better so breathing feels easier, get more energy for school and playing, focus and learn by waking up your brain, and improve your mood and help you feel happy, and keep your muscles healthy and your body strong.

" That's lots of brilliant reasons to do some aerobic movement, isn't it?

It's no wonder the government suggests we try and do 60 minutes a day.

Jun says, "There are lots of movements that we can do when we're working remotely that can challenge our bodies to work aerobically.

We must always ensure our technique is good to keep us safe.

" For example, when we're doing squat jumps, our feet should be shoulder-width apart, our knees bend and our arms swing up, and we land with soft bent knees.

When we're doing high knees, we're gonna lift our knees towards your belly button, pumping our arms like we're running, eyes up, tall body.

Both of these exercises we're gonna use today, so hopefully you can remember those key technique points while you are working to make sure you both benefit from the exercise and keep yourself safe.

Let's have a check for understanding.

Show me.

Can you demonstrate your understanding of good technique for squat jumps, which is an aerobic movement?

Think about the points we've just covered a second ago.

Have a little practice of it yourself and then come back to me and we'll check to see how you did.

Hopefully your feet should have been shoulder-width apart, your knees should have bent and your arms should have swung up as you took off.

You should have then landed with soft bent knees, and that's the most important bit to protect our knees on the landing, just like this pupil's doing in the video for you.

Izzy says, "Can you watch a technique in these squat jumps and high knee sprints and suggest ways to improve?

Hopefully you'll be able to 'cause you know the key technique points of those two activities.

Let's have a little look at this student.

So she's having a go at some squat jumps.

How does her technique compare to the technique that you know is important?

Have a little think.

Remember those thoughts.

Let's have a look at the second one.

So here she's doing some high needs.

Have a look at her technique here in comparison to the pointers that you know are important.

What do you think of her technique?

Remember your thoughts.

Jun says, "I thought that the person doing squat jumps needed to bend their knees more on their landing, but their knees and arms on takeoff were brilliant.

" That's great feedback, Jun.

So yes, I agree.

I think the video that we saw of the student doing the squat jumps, they did need to bend their knees more on landing.

They were quite straight and they were coming together, and we want them shoulder-width apart, knees bending, to absorb that pressure on our landing.

But you're right, her knees and her arms on takeoff were really, really good.

Izzy said, "I thought the high knees example was really good.

To get more height, they could have used their arms a bit more.

" That was the thing that I noticed too, I wonder if you did.

Her arms were by her side, whereas if she'd driven her arms as she went, she would've been able to pump her knees much higher.

Both of these showed great examples of respectful feedback.

We've been really kind, haven't they, in what they've said.

They've thought about something that they've done really well and something they can work on to make some clear improvements.

Hopefully your feedback was similar.

Let's check our understanding again.

When we watch others perform and make supportive suggestions for improvements, what are we demonstrating?

Is it A, discipline, B, respect, or C, ambition?

What do you think?

Really well done if you said B, respect.

It's absolutely important that we make really supportive suggestions for improvement and highlight also what we've done really well and want to celebrate, that shows us being respectful.

Let's get started on our task A, shall we?

So step one, you're going to place eight safe items, like small toys around your home or garden, in easy-to-reach places.

You're gonna choose one spot as your start point.

The first task in round one is you're gonna start at your start point, you're going to run to item one, you're going to complete four squat jumps remembering that great technique, and then you're going to pick up the item and run it back to the start point.

You repeat that process for each one of your eight items.

Running out, completing your four squat jumps, picking up the items, running it back and putting in the start point.

You're then gonna move on to round two once all eight are in.

You're gonna spread your items back out again and you're gonna repeat exactly what you did pretty much in step two in round one, and you are going to, this time, complete four sprint high knees.

So you'll run to item one, four sprint high knees with really good technique that you learned earlier, and then run back, pick up the item, and run it back and put it on the start point.

There's gonna be a video in a second for you to watch.

Now, this task is quite challenging, so listen to your body, and if you need to take a rest, then obviously do so.

Have a look at how the pupil does it so you're really clear on what you need to do and then have a go yourself, and come back to me at the end and we'll have a reflect on how you got on.

Good luck.

How did you get on with that?

Did you use correct technique during the aerobic movements?

Did you remember that key technique for those sprint high knees and squat jumps that we talked through?

Izzy said she used a technique that we were taught for both her squat jumps and her high knees.

Well done, Izzy.

And were you able to respectfully share suggestions to help improve another's performance?

So when we watched the many videos of the student doing her high knees and her squat jumps, were you able to think about your feedback in a really respectful way?

Izzy said she watched another student try the movements and kindly suggested how they could improve next time.

Let's move on to our next part of this lesson.

So section two of this lesson is our independent challenge.

It's important that we all know some aerobic movements that we can complete independently to keep our hearts healthy.

For all of these exercises, we should learn the correct technique and ensure we use it to allow our body to benefit from the movements and to keep us safe.

Jun says, "Do you think you did that in task A when you were completing your squat jumps and sprint high knees?

What do you think?

Did you?

Was your technique really, really good?

Reflecting on your performance is important because it helps you to stay safe by considering your technique and get better each time by thinking about what went well and what we could improve.

Izzy said, "I definitely rushed my squats and didn't go low enough to get the benefit of the movement.

" That's good reflection, Izzy.

We're absolutely right, correct technique doesn't just keep us safe, it helps us really benefit from the exercise we're doing.

Let's check our understanding.

True or false?

Reflecting on my performance is important just so I can think about what I did well and feel proud of myself.

What do you think?

Is that true or false?

Really well done if you said false.

Now, the reason why is that reflection is about much more than this.

It's important because it helps you exercise safely, use the correct technique, and get better each time.

Of course, we also want to celebrate the bits that we can be really proud of, but it's also super important to make sure we can think about how to improve and move on.

Jun says, "As well as reflecting on what I did well and what I need to focus on to get better, how else could I improve my performance, Izzy?

" That's a good question, Jun.

Izzy says, "I think the most important thing that will help us improve is our mindset.

If we can be really determined, we will definitely improve our aerobic fitness.

" I think that's super true, Izzy.

Some of the best world athletics champions and everyone in sport at the top of their game, quite often, first and second place isn't determined by their physical performance, it's determined by their mindset and how focused and determined they can be.

Jun says, "But why is determination so important?

" And Izzy says, "When we're working independently, determination will help us keep going when we start to feel tired.

" It's gonna be really hard when you're working on your own, isn't it?

You have to rely on yourself.

Izzy says, "It will allow us to believe in ourselves, try our best, and not quit early.

This will definitely allow us to make our hearts and lungs stronger and improve our aerobic fitness.

" I think that's really true, Izzy.

Let's check our understanding again.

So when striving to challenge our personal best and improve our aerobic fitness, what do we need?

Is it A, a big heart?

Is it B, good trainers?

Or is it C, determination?

What do you think?

Really good job if you said C, determination.

We must be determined to keep going.

These exercises are tricky and it would be easy to give up, so we have to be determined to challenge our bodies and see just what we're capable of.

Let's move on to the second task, our independent challenge.

So you're going to set up the circuit below.

You're going to complete each exercise for 30 seconds, then rest for 30 seconds and record how many you complete.

Now remember again, everybody is different and you must listen to your body and respond to how it feels.

So actually if 30 seconds is too long and it's too challenging, then absolutely take a rest.

Yes, it's important to be determined, but if our technique is breaking down or if something is hurting, we don't push on at that point, we take a break.

Your first exercise is a stepper challenge.

Now, using stairs, a single step, or a low-level sturdy box, I want you to step up and down, and up and down counts as one repetition.

If you're using your stairs in your house, only use the bottom stair.

The second one is star jumps, so obviously one full star jump is one repetition.

For a shuttle dash, you're gonna place two safe objects 5 to 10 meters apart, whatever space you have, and you are gonna run back and forth, so running out to one object and back is one repetition.

And your fourth activity is spotty dogs.

Now, this is when we have one arm forwards and the opposite leg forwards.

So for example, while I'm standing here right now, I've got my left arm forwards and my right leg forwards and I'm gonna jump and swap, and they're spotty dogs, so doing one jump and swap will count as one repetition.

Your fifth exercise is a skipping rope jump challenge.

So using a skipping rope, you are gonna do two-footed jumps, and every two-footed jump is one repetition.

Now, if you don't have a skipping rope, please don't worry, just have an imaginary rope, and every time you jump, count one repetition.

Number six is mountain climbers.

Now, on mountain climbers, we have our hands on the floor, we are nice, strong, keep our bottom down, lower back, and we're gonna drive our knees into our chest.

Right leg, left leg drive is one repetition.

If you don't know how to do this one, you can watch it in the video and learn from the student doing it.

If you are unsure of any of the other activities, you'll be able to look at them in the video as well to see an example.

Once you've gone through and completed each exercise for 30 seconds or to the best of your ability, make sure you have a rest and use your determination, then, to go again and try and increase the number of repetitions you complete for each movement in 30 seconds.

Have a little watch first, make sure you're really clear on what you're doing, and then get stuck in.

Definitely have your determination at the ready and maybe make sure you've got some water to keep you hydrated as you work.

Once you've gone through and done your two circles of your circuit, come back to me and we'll reflect on how you got on.

Good luck.

Did you challenge your personal best during the aerobic movements?

Did you really determine and did you keep going to try and beat those scores that you got in the first round?

Hopefully you did.

Izzy says on her second round, she managed to do at least two more of every exercise.

That's brilliant, Izzy.

Did you reflect on your performance in task A to help you improve your technique in task B?

So were you able to think about your technique as you moved through and improve it and make sure you were performing safely and to the best of your ability?

Izzy said she made sure she completed a wider range of movement in task B, as she reflected that she rushed her technique in task A.

She did it, didn't she?

She said that she didn't get low enough on her squats to get the benefit out of them, so she's done a really good job to use that reflection well in this activity.

Were you determined to work hard and improve your aerobic fitness?

Jun said, "Yes, absolutely.

I didn't quit when I started to get tired and I pushed myself to do my best.

" Hopefully you did just that too.

Okay, we've worked really hard in this lesson, so it's really important we make time for a cooldown to progressively bring our temperature and our breathing down and move through our muscles to make sure they're not sore the next day.

Move slowly around your working space, completing the following actions.

Can you do some big arm circles coming forwards and coming backwards as you move around nice and slowly?

Can you do some upper body rotations, moving to your left and moving to your right?

Can you do some leg swings, swinging your opposite foot to your hand as you walk, making sure we do both sides?

Now keep going with those activities until you feel that you're starting to stretch out and cool down.

And when you're done, come to a stop and hang your body forwards, reaching down to the ground.

Now, while you're moving through your cooldown, can you have a reflection?

Can you think about your aerobic training today?

Were you determined to complete the movements to the best of your ability?

I really hope you were.

And then think about your commitment.

What could you do independently to keep improving your aerobic fitness and ensure you have a healthy heart?

Could you carry on doing some of these activities maybe in your own time on a regular basis?

I think that would be really important for your health and well-being.

Take your time in your cooldown, take your time on your reflection and thinking about your commitment, and then come back to me for a summary.

Really well done today, guys.

We've developed our fitness and challenged our personal best through aerobic activities, which has required you to use the correct technique for each action.

Your reflections enabled you to safely perform each activity using the correct technique.

You've strived to challenge your personal best and improve your aerobic fitness levels, and that's required your determination.

And your respect has enabled you to watch the technique of others and suggest ways to improve.

You've done a brilliant job to today.

Those activities weren't easy and I'm sure you were really determined to keep going and work hard.

Really well done.

I'm looking forward to seeing you again.

Well done, guys.

Bye.