Training intensity: can you combine a core workout with sprint work?
Lesson details
Learning outcome
I can complete a core workout programme, followed by a sprint training session to improve muscular endurance and power.
Key learning points
- Move: bending your knees when performing sit-ups improves performance by utilising abdominals and hip flexors.
- Move: landing on the forefoot and pushing off the ground immediately speeds up sprinting performance.
- Think: core strength improves posture, reduces back pain, helps prevent injuries and improves functional movements.
- Feel: lactic acid build up causes fatigue and discomfort, but endorphin release during exercise improves mood.
- Connect: challenging others to complete a workout helps with motivation and energy levels.
Keywords
Work-rest ratio - a comparison of the duration of a work period (active exercise) to the duration of a rest period (recovery between efforts) within a training session
Core muscles - the group of muscles that support the trunk and pelvis to stabilise the body, maintain balance and provide the foundation for movement
Contraindicating - a situation that makes an exercise inadvisable or potentially harmful
Common misconception
Training abdominals for a 6 pack but neglecting other core muscles.
It is essential to balance training on all core muscles to maintain good posture, alignment and strength on anterior and posterior sides of the body.
Equipment
a clear space to perform body weight exercises and ideally an outside space measuring about 10 metres in length, a stopwatch
Content guidance
Risk assessment required - physical activity
Supervision
Adult supervision required
Licence
Lesson video
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Prior knowledge starter quiz
4 Questions
Q1.What are reps?
Q2.What is the primary function of endorphins?
Q3.What is fatigue?
Q4.Which of the following exercises is least likely to help improve your posture?
Assessment exit quiz
4 Questions
Q1.What is the single most critical factor that distinguishes a true plyometric exercise from a regular jump, like a box jump?
Q2.Which of the following is not a benefit of improved core strength?
Q3.What builds up in your muscles during sprint training that causes fatigue and discomfort?
Q4.Which of the following exercises typically places the most strength demands on your body?
To help you plan your 10 physical education lesson on: Training intensity: can you combine a core workout with sprint work?, download all teaching resources for free and adapt to suit your pupils' needs...
To help you plan your 10 physical education lesson on: Training intensity: can you combine a core workout with sprint work?, download all teaching resources for free and adapt to suit your pupils' needs.
The starter quiz will activate and check your pupils' prior knowledge, with versions available both with and without answers in PDF format.
We use learning cycles to break down learning into key concepts or ideas linked to the learning outcome. Each learning cycle features explanations with checks for understanding and practice tasks with feedback. All of this is found in our slide decks, ready for you to download and edit. The practice tasks are also available as printable worksheets and some lessons have additional materials with extra material you might need for teaching the lesson.
The assessment exit quiz will test your pupils' understanding of the key learning points.
Our video is a tool for planning, showing how other teachers might teach the lesson, offering helpful tips, modelled explanations and inspiration for your own delivery in the classroom. Plus, you can set it as homework or revision for pupils and keep their learning on track by sharing an online pupil version of this lesson.
Explore more key stage 4 physical education lessons from the Remote learning: health, fitness and wellbeing unit, dive into the full secondary physical education curriculum, or learn more about lesson planning.