Building understanding

Fitness circuits (Part 1)

Physical development

﻿Hello everyone. My name is Mark, and I am going to be your teacher today. And we're going to do lots of fitness activities to keep our muscles strong and keep healthy. Let's get ready to go. For this lesson, you're going to need plenty of space. You're also going to need some tins for our weights, some ribbon and a stick. I've just used a garden cane And as optional extras, you could have a sand timer to time the fitness activities, and also, some cones to mark out the different stations. But you can use other things like coloured paper or different objects to mark out each station. So pause the video while you get everything ready, and then as soon as you are ready, click on resume, and we'll get started. Let's get ready for the lesson. You need to find a quiet, clear space to work away from any distractions. Ensure the area is safe and that your child is feeling fit and well to take part in the lesson. Check you are wearing the right clothes for sport and physical activity. Make sure your resources are nearby. Use a familiar reference to prepare the learner that the activity is going to start. This could be a symbol, sound, or even a song. Press pause while you get things ready, and as soon as you are ready, click on resume. It's time to look, listen, and learn. So we're going to warm up together. So we're going to do some stretching as part of our warmup. So what I want you to do first is stretch up to the ceiling and wiggle those fingers. Stretch as high as you can. Stretch, reach up. That's it, keep wiggling. Well done. We're now going to turn our head to each side. So we're going to turn our head to the left, back to the middle, and to the right. Back to the middle. One more time. To the left, back to the middle, and to the right. Back to the middle. we're going to twist each side. So we're going to twist to the side and twist to the other side. So twist left and twist right. One more time. Twist left and twist right. We're now going to stretch all the way through up here, down to our toes. Stretch as far as you can. Don't worry if you can't touch your toes 'cause neither can I. Stretch as far as you can. See if you can touch those toes. Don't worry if you can't. Give yourself a little shake just while we're halfway through. The next one is stretch over to the side. So we're going to stretch over. Bring that arm. Ah! Bring that arm over. Let's see who can do that. Stretch over to the side. And to the other side. Stretch. That's brilliant. Well done, everybody. Keep going. The next one is a little bit tricky, but let's see if anybody can hold or stand on one leg. You might need somebody to help you with this part. So if you need an adult to help you, just ask them to help you while you balance. And then swap your legs. Well done. And then the last one, give you a feet a shake. Give your ankles a little rotate. That's it. Now, remember, all of these activities can be done by wheelchair users as well. So all of them can be adapted slightly, but you should be able to be doing the majority of them from your chair. As part of our warm up, if you want to a little bit more movement, we can get out of ribbon, and we could do some nice big circles. Get those arms moving. You can swap hands if you want. Keep those circles going. Change direction. Make whatever patterns you want. A nice figure of eight as fast as you want or as slow as you want. And you can do these from a seated position as well. So if you want to be sat down, you can do these from a seated position. You can do it above your head. Side to side. Just get your arms moving a little bit more ready for our activities. Just keep swapping hands. Well done. You can do that for as long as you want before we get ready for the main activity. And up and down. Well done, everyone. It's your turn to try out some stretching and some movement. So pause the video, complete the task, and as soon as you finish your activities, click on resume, and we'll move on. We're going to do four different fitness activities. We're going to do some walking, some jumping, some lifting, and some different seated activities as well. So what I'd like you to do is see if you've got a timer or a sand timer. I've just got a 30-second timer. I'm going to do each one for 30 seconds. So the first one I'm going to do is walking. So I'm going to turn my sand timer over, pop it on the floor, and I'm going to be walking up and down for 30 seconds until the timer has run out. Take your time. Nice and steady. You don't have to go fast. If you're a wheelchair user, you can be pushing yourself along. So pushing yourself each direction. Keep moving. About 10 seconds left. We're nearly done. Keep going. Keep moving. Five, four, three, two, one, and finished. That was our first one. Well done. The next one we're going to do is we're going to have a go at jumping. So again, we're going to use our timer, and we're going to have a go at jumping. Are we ready? Make sure you've caught your breath back. Some nice deep breaths. Okay, here we go. Turn our timer over. 30 seconds. So we're going to jump up and down on the spot. And we're going to do some star jumps. Keep going. Try and get your arms and legs moving. That's jumping on the spot. 10 more seconds. And five more. One, two, three, four, five. Well done. Your breathing might be getting a little bit faster now. You're doing really well so far. So we've done two activities. We're now going to do an activity with our tins. So another 30 seconds. So get your two tins. Ready, turn your sand timer over. One in each hand from side to side. That's it, lifting those tins, using those muscles. And then we're going to go up to the sky. Lift, lift, lift, lift, lift, lift, out to the front and back like we're rowing. 10 more seconds. Keep going everybody. And back to the sides. And stop there. So we've done three of our activities. We're now going to have a look at a few seated activities to finish this part of the fitness video. So let's try a few seated activities. So again, you're going to need your tins. So get your tins. Okay, we're ready. 30 seconds on the clock starting now. So we're going to start at the sides. One, two, three, four, five. Well done. We're now going to move on to our legs. So kicking out, we're going to do 10. One, two, three, four, five, six, seven, eight, nine, 10. Back to our weights. This time we're going to go above our head. Five, you ready? One, two, three, four, five. And the last one. Two to each side. Twist. One, two, three, four. Well done. So have a go at that one and see how you get on. Using the STEP principle, I've just adapted the activity slightly. So the task is pretty much the same, but for our visual impaired learners, what I've done is I've changed the equipment a little bit. So for our weights, I've used plastic bottles, and I've just put some rice inside so that when they're doing the activity, they can hear the movement of the rice. You can guide them with their arm movements to start with, and then they can have a go exploring on their own. So they move their arms out and in and as they get closer, they will hear the rattle a little bit louder. The other thing that I've done is got some little bells. So for this one again, again, using the STEP principle, you might want someone to help your child. So if an adult wants to help them and walk with some bells so that they can follow the noise of the bells. So if I'm walking with the bells, then they can follow me with the noise. It doesn't have to be loud. It could be nice and quiet, and they could walk with the bells. And again, same for the other activities like the jumping, so you can support them. You can hold their arm or their wrist, and you can jump together. Give it a try and see how you get on. It's your turn to have a go at some walking, some jumping, some lifting, and some jogging. Pause the video, complete your task, and once you're ready, click on resume for the next part. We're now going to put all of our fitness activities into a little circuit. So all I've done is I've put out some cones. Four different colours. Green, blue, red, and white for our stations, and also two yellow ones in the back for our shuttle runs. You can use anything though for these colours or anything to mark different stations. A good idea would be to use different bits of coloured paper. You could put those on the floor. I've just used cones for my example. Also, I've got my timer so that's 30 seconds on each station. And we're going to do five different activities. Well, let's get ready to start. So I'll finish the activity jogging on the spot 30 seconds, starting now. So we're jogging on the spot. Keep moving, lifting those feet, lifting those arms. Nice and steady. You can go as fast or as slow as you want, but just keep a nice, steady pace. Keep moving. 10 seconds to go. 10, nine, eight, seven, six, five, four, three, two, one. Well done. So that's our first activity completed. Just catch your breath back. A couple of deep breaths. The next one, we're going to move on to our next station, which is star jumps. So, are we're ready? 30 seconds starting now. Star jumps. Let's go. One, two, keep moving. Nice and steady. Don't go too fast. Keep moving. Keep those arms and legs going. 10 seconds. 10, nine, eight, seven, six, five, four, three, two, one. Well done. Remember those deep breaths. The next one is our shuttle run. So we're going to run between the two yellow columns. Are we ready? Third activity. 30 seconds, starting now. Off we go. Nice and steady. Running between the two cones. Keep moving everyone. You're doing fantastic so far. You should be able to feel your heart beating a little bit faster. Try and push yourself. Keep going. 10 more seconds. Really push it with this one. Keep going and push all the way to the end. Five, four, three, two, one. That's three activities down. We've got two left to do. Catch your breath. The fourth activity is our weights. So we're going to turn the timer over 30 seconds. Get your weights. And in, and out, in and out, in and out, in and out. Keep moving. Let's try going up. Up to the sky. Keep going. 10 seconds left. Out to the side. Five, four, three, two, one. Fantastic. That's four activities. Still we've got one more to go. Catch your breath. Last activity, number five. We're going to do some seated activities. So we're going to work on our legs 30 seconds. Here we go. One leg out, and in, out and in, out and in, out and in, out and in, out and in. Together, out, in, out, in, out, in, out, in. Let's see if anyone can push from their bottom. Push. Can we see? Push, push. So we're lifting our bottom off. Three more. One, two, three. Well done. You've worked so hard in our fitness circuit. You've done brilliant today. Well done, everyone. Keep it going. Keep all that hard work. Another idea for wheelchair users is if you're pushing yourself along in your chair, then why not try increasing the gradient. So you can try it on the flat, so when we did our shuttle runs, we did it on the flat, but you could try increasing the gradient as well. So you just go uphill slightly, make those muscles work a little bit harder. Give it a go and see how you get on. Don't try to increase it too much. Just a little bit at a time. It's now time to complete your fitness circuit. Work hard and have lots of fun. Pause the video to complete your tasks. Soon as you're finished, click back on resume. If you'd like to make the fitness activities a little bit easier, try concentrating on just simple gross motor movement as part of our circuit e.g. walking. You can focus on fewer skills, movements, and progress at a pace appropriate to the learner. If you'd like to make the fitness activities a little bit harder, look at our masterclass and explore top tips from elite athletes. Add more stations to our fitness circuit and increase the duration and intensity of the exercise. And if you want some more ideas, with a parent, carer, visit a local park and try out the outdoor fitness equipment they have. With a parent, carer create a new fitness circuit and choose different exercises for each station. All of our activities can be adapted using the STEP principle, space, task, equipment, and people. E.g. Balloon with bead in to support visually impaired learners; bigger, brighter resources; adapt space and activities to suit wheelchair users; e.g. use hills and gradients to add challenge and resistance to a workout for wheelchair users. Bye everyone. You worked really hard today. I'm super impressed. Keep up that fitness ready for our next lesson because there's a lot more fitness activities planned for you. See you soon. Bye. Why not share your work with Oak National? If you'd like to, please ask your parent or carer to share your work on Twitter tagging @OakNational and #LearnwithOak.

Fitness circuits (Part 1)

Fitness circuits (Part 1)

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