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's Mrs. Wylie</v> and I'm here to take you through the remote learning unit of work called "Moving Well.

" It's a really exciting unit of work this one that's been planned so you can get involved and join in no matter where it is you're learning and working from today.

I really hope you enjoy the activities.

This lesson is all about, can you challenge your personal best through strength-based activities?

For this lesson, you will need a safe space to work in, a timer, a soft toy, two handheld weights such as water bottles or cans of beans, making sure though both are the same weight, a cushion, a towel, a backpack, and books or something heavy that you could add into your backpack to make it a good weight for you to work with.

Our outcome today is I can challenge my own personal best by completing different strength-focused challenges.

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

Our first keyword, my turn, strength.

Your turn.

Great, strength is the ability to overcome resistance.

Second keyword, my turn, personal best, your turn.

Brilliant.

Personal best is the best effort or performance you've achieved so far, and hopefully we're gonna set some new ones in today's lesson.

Final keyword, my turn, challenge, your turn.

Great, now, challenge is a test of ability or skill.

Let's get started, shall we, and get going with our warmup today.

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

You're gonna complete the following movements for 30 seconds each.

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

Now, these activities are quite challenging and 30 seconds is quite a while, so pace yourself.

Some of them may feel harder than the others.

While you're working, can you challenge yourself to work hard and stay strong for the full 30 seconds of each movement?

Can you concentrate to ensure your technique is correct and you work at your personal best level?

And if you still don't feel warm, you could challenge yourself to repeat the sequence again.

Have a little watch of the video of another people doing this warmup task just to see how it's done and get the right idea, and then have a go yourself.

When you're nice and warm and ready for activity, come back to me and we'll get started.

Have fun.

I hope that went okay and you're ready to go.

So today's lesson, "Can you challenge your personal best through strength activities?

" is broken into two learning cycles.

The first one, "Strength challenges," and the second one, "Personal training.

" Let's make a start on our strength challenges now.

What is strength?

Do you know?

Laura says, "Strength is how strong your body is.

It means how well your muscles can help you lift things, push things, pull things, or hold your body up.

" In today's lesson, we're going to look at developing our strength and we're gonna challenge ourselves to beat our personal best.

Why is strength important?

Why do you think?

Andeep says, "Strength is important because it helps you carry your backpack, climb, run, walk, and play games, pick up toys or help at home, stay healthy and keep your body safe.

" So it's important for lots of different things and hopefully you thought of some of those.

Laura said, "Being strong helps your body work better and makes everyday things easier to do and more fun.

You can make your muscles stronger by practicing actions and moving your body.

You must use the correct technique, correct technique is the right way to move, to help you be successful and not hurt yourself.

" So it's super important throughout this lesson when we introduce a new activity that you really concentrate on that correct technique so you can apply it and do your best and make sure the activities are working for you and you keep yourself safe.

Let's quickly check our understanding.

Why is the correct technique so important when training for strength?

Is it A, to allow success and prevent injury?

Is it B, to grow big muscles?

Or is it C, to look good?

What do you think?

Really well done if you said A, to allow success and prevent injury.

They were the two important things we talked about, weren't they?

We need to make sure we follow that correct technique so we get the real benefit out of the exercise, but also so it prevents us hurting ourself.

Laura says, "Understanding and putting correct technique first does not just benefit our own performance.

Watching the technique of others and suggesting ways to improve can show respect and help them progress.

" Well done, Laura.

It's really good thinking.

Why don't we watch some children developing their strength at home and see if we can suggest ways for them to improve their technique?

Let's have a little watch, shall we?

So what would you suggest to help them improve?

So this image is of a pupil doing some press-ups.

Have a little look at her technique.

Have you seen press-ups done like this before?

Is there anything you would potentially suggest that she could do differently?

Also, is there anything you think she's doing really well?

Have a little think.

I think she's trying really hard, but it's really important when we do press-ups so we maintain a nice straight line all the way from our heels up across our back and up to our shoulders, and you can see she's dipping and bending in the middle here.

Her arms are moving up and down nicely, but she should have a really nice, strong, still head position.

So I'd be encouraging her maybe to drop onto her knees and keep a nice straight line from her knees up her legs, across her bottom, up her back, and into her shoulders, really pulling her tummy in tight to keep her core strong so that she can move her arms up and down with good control.

Let's look at another one, shall we?

Here she is having a go at a wall sit.

What do you think of her technique and her positioning?

So I think from watching it she's got really good shoulder back, head straight against the wall position, but she drops a little bit too low.

So in a good wall sit we should get our bottom parallel to the floor, so we should only be dropping until there's a right angle at our knees.

So she's just gone a little bit too low.

So that would be my feedback, but I'd really praise her on keeping her shoulders back and her back up against the wall.

Let's look at one more.

She's having a go at some bicep curls here.

What do you think of her technique?

So I think when she watches it, you can see she's trying really hard and she's definitely got her hands facing up which is great and she's moving her arms through a nice range of movement.

However, you can see her rocking forwards and back.

It's really important whenever we're doing exercises like this that we have our feet shoulder-width apart, our core tucked in tight, our shoulders back, and our head up, making sure we stay strong through our middle.

Our elbows should be locked in at our sides and our arms should come up from resting the back of our hands on our legs up to our shoulders.

So our movement should just be staying nice and strong and controlled, not rocking our upper body.

She's had such a good go, though.

Maybe when you have a go at this later you can think about those points we just talked about.

Let's check your understanding, shall we?

Watching the technique of others and suggesting ways to improve can show respect and help them progress.

Do you think that's true or false?

Great job if you said true.

The reason why?

Watching others and giving kind tips shows respect because it means you care.

You're helping them learn and use kind words to support them.

And at the same time this can benefit us by thinking about how we could improve our performance at the same time.

Let's get started on our first task.

Our first task is strength challenges.

I want you to complete each of the exercises shown below for 30 seconds each.

Rest and then repeat, completing three times in total.

Now remember, we're all starting this lesson with very different fitness levels.

We will have all had very different experiences in our time.

So if 30 seconds is too long for you or maybe some of the activities are too tricky, then by all means adjust them.

Don't give up too easily, but definitely work within your body's capabilities and listen to your body.

If anything starts to hurt or your technique starts to get poor, then definitely stop and have a rest and then come back.

So our first activity is cushion press-ups and we've already talked through this technique.

The student here is doing hers on her toes, but by all means I think start on your knees, make sure you've got a really strong good technique with that straight line working up all the way from your knees up to your head, making sure that we've got control before we even try and do it on our toes.

Our next one is bicep curls and we've talked through that key technique as well, making sure our feet are shoulder-width apart, our tummy's locked in tight and we're not rocking our upper body, like this pupil's doing brilliantly in this image now, lowering our hands with the back of our hands onto our upper thighs and bringing them up to our shoulders in a really nice, controlled way.

The next one's the wall sit, and again, we've talked this through, so you can see she's doing it better here.

We've got the right angle at the knees, shoulders back, back against the wall, bottom and upper legs parallel to the floor.

And we've got a towel tug.

Now, if you've got maybe someone in your house who could help you, like a sibling or a parent or a friend, you could definitely do it against them for a little bit more fun.

Just make sure whoever is the person holding against you has got a really strong and stable base so they can hold on tight.

If you haven't got anyone working with you, that's completely okay.

You can either trap your towel underneath something heavy or maybe within a door and tug against that instead.

Please make sure again you've got a really strong base and a really good grip and you bend your knees and make sure you engage your tummy and pull with your legs, arms, and your core.

The next one is a backpack carry.

Now, making sure that your backpack is suitable for you, it's the right size and the straps are nice and short so the bag is up on your back.

Put whatever weight you think is good for you in it.

So maybe add a few books to make it a little bit heavier.

But not too heavy, protect yourself, and remember we should be working progressively.

When we do this again, you could always add a little bit more.

And the final one is forward holds.

So using those cans of baked beans or your water bottles, whatever you used for your bicep curls, use them again and this time you're gonna hold your hands really strong out, parallel with your shoulders.

Again, like your bicep curls, feet shoulder-width apart, strong core, and your shoulders back, keeping that back nice and still.

Now, once you've gone through once for 30 seconds, have a really good rest and get some water on board, and then go again.

And if you can do it free times in total, that would be great.

For those of you who might be finding it too easy, maybe increase the weight or increase the challenge each time.

I'll leave it to you.

Have a little watch of the video of this pupil having a go at the task just so it's really clear what you need to do, and then have a go yourself, and I'll see you in a minute and we'll reflect on how you did, enjoy.

How did you get on?

I bet you're a little bit tired after that.

Did you use the correct technique during the strength training exercises?

Did you remember all the things we talked through and really tried to concentrate on it as you worked?

Andeep said he worked hard to use the correct technique that we talked about before starting the task.

That's great that you listened really well, Andeep.

Were you able to watch the technique of others and suggest ways to improve?

Andeep said he watched another student try the exercises and could suggest two ways they could improve next time.

That's brilliant.

Hopefully you were able to watch that pupil having a go at her exercises and offered some really good suggestions for her to improve too.

Let's move on to our second learning cycle, "Personal training.

" So Laura says, "I really understand the importance of correct technique now.

Can you help me recap the correct technique for the following exercises?

" Bicep curls, can you remember the points for them?

See if you can.

Great job if you said feet shoulder-width apart, tummy in tight, shoulders back, and moving our hands from the back of our palms on our upper legs up to our shoulders in a controlled and steady way.

How about the wall sit?

Can you remember that?

Great job if you remembered to have your feet shoulder-width apart, keep your back against the wall, and lower down until you had a right angle at your knees with your bottom parallel to the floor.

That'd be great if you could remember those things.

And the towel tug.

We talked about making sure that our towel was secure, our feet were in a really good, stable, wide, balanced position, and that we pulled from our legs, keeping our tummy contracted.

Well done if you remembered them.

Andeep said, "I understood the correct technique for each of the strength training activities, but after about 10 seconds I realized that my technique was not as good.

" Laura says, "You have to really challenge yourself to focus and concentrate on the technique throughout the exercises to ensure you don't slip into bad habits.

" And that's really important and it's great Andeep could notice that his technique started to drop, because that's when we know we need a rest or we need to really focus to make sure we're doing our body some good.

Let's check our understanding again.

What is required during strength training throughout each exercise to ensure safety and progress?

Is it A, music; B, concentration; or C, heavy weights?

What do you think?

Great job if you said B, concentration.

Concentrating throughout all of our technique is so important to keep our bodies safe during exercise.

Andeep says, "I think one of the most important things when strength training is that we can challenge ourselves and be determined not to give up.

I didn't manage to last the full 30 seconds when performing the wall sit in Task A, so I'm going to challenge myself to do that again now.

" That's a really good attitude, Andeep.

Why don't we join Andeep and see if we can stay in the wall sit for 30 seconds?

If you don't last the full time, don't worry, but maybe try to remember how long you did last so you can try and beat it later.

Pause the video and get your timer ready and see what you can do, and I'll see you in a second.

Okay, can you show me, can you demonstrate your determination by completing that wall sit again and trying to last longer than you did when you were practicing with Andeep?

Have a little go, and if you didn't last the 30 seconds the first time, see if you can get there this time.

Or even better if you did, can you go any longer?

Try your best but don't push beyond your body's capabilities.

Have a quick go and then come back.

Well done if you challenged yourself and lasted longer than you did previously.

You've really shown great determination to achieve and hopefully you now have a new personal best.

Well done.

Let's move on to our Task B, "Personal training.

" You're going to use the same activities from Task A, but you are now going to challenge yourself and work towards achieving some new personal best performances.

You're going to do each strength training exercise once and keep going for as long as you can until you need to stop or your technique is not correct anymore.

Use a stopwatch to time how long you last.

You could write these down as you go so you can track your progress.

Rest between each exercise so your body can recover and be ready to go again.

Now remember, it's really important that we challenge ourself but we listen to our body, and if anything starts to hurt or if we start to get too out of breath and we need a rest, then absolutely take one.

We can always come back to it later.

But do your best not to give up straight away.

It's important to challenge ourself a little bit.

Have fun with it and try and reach the new personal best.

I'll see you when you come back after you've finished.

Watch the video first so you can see how the student did it and then have a go yourself.

I'll see you in a minute.

How did you get on with that task?

Did you manage to last longer?

I really hope you did.

Did you use the correct technique for each strength training challenge?

So even though we were challenging ourself now to keep going, did you still make sure you stayed in touch with the correct technique that we've learned throughout this lesson?

I hope so, it would've kept you safe.

Laura said her technique was strong at the start and she stopped the exercise when it started to struggle.

Well done, Laura, that's a really good move.

Did you concentrate throughout to ensure safe technique?

Hopefully you did.

Laura said she concentrated on her movements and her body position all the time.

I hope that was the same for you.

Were you determined to not give up and tried to achieve your personal best?

Hopefully you were.

Andeep said he gave everything and focused on not giving up unless his technique started to reduce.

Really well done, Andeep.

Now, we've worked really hard today, so let's get into a cool down.

Can you move slowly around your working space, completing the following actions?

Can you do arm circles coming forwards and then arm circles coming backwards as you walk, really stretching yourself out as you go?

Can you do some upper body rotations to the left and to the right as you keep moving?

And then can you do some leg swings, swinging your opposite arm to your opposite leg as you move around your working space?

When you've done those a few times and you're starting to feel your temperature and your heart rate come down, come to a stop and hang your body forward, reaching down to the ground.

Now, while you're cooling down, have a little reflection.

Think about your strength training today.

Were you determined to challenge your personal best?

Also have a little think about your commitment.

What could you do to continue working on your strength and to keep you healthy and your body strong?

Hopefully as you work through that cool down, you can have a little think about what you've done really well today and what you could do to carry on working.

Take your time and move through it and then come back to me for a summary.

So today you guys have developed your strength and you've challenged your personal best through strength activities, which has required using the correct technique for each action.

You've thought about how to safely perform each activity, and that has required your concentration.

You've strived to challenge your personal best and improve your strength, which has required your determination.

And you've watched the technique of others and suggested ways to improve, and that's demonstrated your respect.

Really well done today, we've worked really hard and you've really challenged yourself, I'm really impressed.

I'm looking forward to seeing you again when we move into lesson two of the "Moving Well" scheme of work.

See you soon, bye.