Building understanding

Fitness circuits (Part 3)

Physical development

﻿Hello, everyone. My name is Mark and I am going to be your teacher today. I've got lots of fitness activities planned, so we're going to keep energetic. Are we ready? Let's get going. For this lesson, you will need some tins. They can be tins of food or tins of anything really. A scarf. I have a nice pink scarf here. A chair. And also a milk bottle. I've got a nice plastic milk bottle just there. So what I'd like you to do is get your resources ready. So press pause while you get everything ready. And as soon as you got them, click on resume, and we'll get ready with our fitness lesson. 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. Let's start the first part of our warm up. So we're going to stretch first. Remember we stretch all the way up to the sky. Wiggle those fingers. Stretch, stretch, stretch. And then we're going to come over to the side. Stretch over to the side. And over to the other side. Keep stretching. And then we're going to go a little bit wide with our legs. And stretch down to our toes. Stretch down. See if you can touch the floor. And back up. Well done. Give yourself a shake. Shake, shake, shake, shake, shake, shake, shake, shake, shake, shake, shake, shake. Okay, right, we're going to do a little bit more faster exercises this time. So we're going to jog on the spot as fast as we can. 10 seconds. Ready? Go. 10, nine, eight, seven, six, five, four, three, two, one. Woo. Right, you should be getting a little bit hotter now. Might be starting to sweat. And our heart is going bit faster. Bum, bum, bum, bum, bum, bum, bum. Put your hand on your heart. You'll be able to feel it pumping. Okay, this time we're going to jump. Are we ready? 10 seconds. One, two, three, four, five, six, seven, eight, nine, 10. Well done. Keep jogging on the spot. Nice and gentle. Whoa, sweating a bit more now. It's getting hot. Okay. Are we ready? We're going to do some star jumps. 10 seconds. 10, nine, eight, seven, six, five, four, three, two, one. Well done, everybody. Put your hand back on your heart. See if you can feel it going faster. It's pumping. Well done, everybody. Okay, we're going to do a few seated activities next. So get yourself a chair. We'll have a quick go to finish our warm up. Okay, so we're doing our seated activities for the second part of the warm up. And remember, it's all about the speed. So as fast as we can. We're going to pump our arms up in the air for 10 seconds. Ready? 10, nine, eight, seven, six, five, four, three, two, one. Well done. Okay, this time we're going to go out to the side with our arms. Another 10 seconds. Ready? 10, nine, eight, seven, six, five, four, three, two, one. And legs. Ready? Go. 10, nine, eight, seven, six, five, four, three, two, one. We're breathing a little bit faster now and getting a bit hotter. And our heart is beating faster. Put your hand on your heart. See if you can feel that beat. Nice deep breaths in through your nose and out through your mouth. Feel that heartbeat. Boom, boom, boom, boom, boom. Well done. Great start to the lesson. So it's time for you to have a go at our warm up. So stretching up to the sky. Lots of movement. And of course raising our heartbeat. So you should be able to feel your heart going all the way through, getting faster. So what I'd like you to do is pause the video to complete the warm up. And as soon as you finish the warm up, click on resume and we'll do the main fitness activities. So today's lesson is going to concentrate on strength, speed, and flexibility. So for the first part of our lesson, we're going to look at some strength activities. And we're going to do some floor press-ups. So what I'd like you to do is find a nice piece of carpet, somewhere that's nice and soft. It might be in your bedroom or in your living room. And then we're going to have a go at some floor press-ups first. You're also going to need a chair as well 'cause we're going to have to do a chair activity as well. So what I want you to do is go down onto your knees so you're in a nice crouched position, and you're going to press your legs at the back, and put hands in front. And we're going to do some floor kneeling press-ups. So we're going down with our arms. One. Two. Three. Have a go and see how many you can do. I'm going to try and see if I can get to 10. Four. Five. Six. Seven. Eight. Nearly there. Nine. 10. Woo. Wow, we're building up those muscles now. We're getting really strong. See how many you can do. Push yourself a little bit, but not too far. Just keep going and have a go. Persevere with it. Well done. Okay, so that's the first strength activity. The next one is on our chair. So we go on chair and we're going to lift ourselves up and off. So we're keeping our arms nice and straight. So we're lifting our bottom up and off. Up and off. Let me turn the chair so you can see. Are we ready? Nice straight back, straight arms. Up and off. Up and off. Up and off. Okay, so lift your bottom. And again, you can change your feet position so you get a better balance. Okay let's count to five this time. You ready? One. Two. Three. Four. Five. The other strength activity that you can do is some wall press-ups. So you find yourself a nice flat wall, and we're pushing our arms out onto the wall, and then pushing in and back out. In and back out. In and out. Let's see if we can do three. One. Two. Three. Just show you from another angle. So we're going to do three wall press-ups. You ready? One. Two. Three. Using the STEP principle, we've just changed the task slightly. So we're still doing the wall press-ups but we're doing from a seated position. So if you are a wheelchair user, this would be a good one. And the equipment stays exactly the same. So we're going hands on the wall and we're going to do five, and we're pushing into the wall. So then, one, bending around arms. Two. Three. Four. Five. You can adapt that however you want to make it fit. Now we're looking at speed. So keep moving as fast as we can. So what I'll do is I'll put five cones out on the floor, but, again, this could be a piece of coloured paper, or anything that you want that can mark an object on the floor. So the idea is that we move as fast as we can between the cones, changing direction. You can change the height as well. So if you want to go low or high or touch the cone. So let's get moving and let's give it a try. So we're going to start off on one cone. Just pick a cone. And then you're going to move as fast as you can, changing direction. Here we go. Keep moving. Keep moving. Keep moving. How fast can we go? Keep going. Keep going. All the way across. Okay, this time... Your heart should be getting a bit faster now. Okay, this time we're going to try and touch the cone with our hand. So we've got to go down and touch the cone. Ready? Go. Touch. Touch. Touch. Touch. Keep moving. Keep moving. Keep going. Five seconds. Four. Three. Two. One. Okay, well done. Have a rest. Who's getting a little bit hotter? You're doing really well so far. Okay, just stop there. Take some nice, deep breaths. This time, every time you get to a cone, you're going to crouch. So we're going to move and we're going to crouch. Ready? Go. And crouch. And move. And crouch. And move. And crouch. Keep moving and crouching. Keep going. And crouch. Two more. Crouch. Last one. Crouch. Well done. Fantastic effort. My breathing's gone up. Your heart rate will be going up. Well done, everyone. So using the STEP process, you might want to change the activity slightly. So it's still about speed, but it means that our visually impaired learners can do it with their arms or with their feet, however they want to do it. So I've got two different objects. One, bells. And one, rice in my bottle. So have them in front of them. You hold them in front of them. And as you shake one, they have to stretch out with their arm as fast as they can to try and touch it. So you shake one and they stretch out with their arm to touch it. It might be that you start with just one to start with, so they've got the bells and they have to try and locate the bells by touching. Or the bottle, the same, stretch out and touch. We're going to have a look at some flexibility exercises now with our upper body, with our arms, and also with our lower body and our legs. So what you need is your scarf. I've got a lovely pink scarf here. And we're going to start off with putting one round your foot. So we're just pushing and stretching on our foot. So push, straighten that leg out as far as you can. And then we swap over and put it round our other foot. So we push and stretch Push and stretch. Push and stretch. Well done. So I'm using a scarf. You can use a scarf as well. You can also use a TheraBand. This is more elasticated so when you pull that around your foot it just stretches a little bit easier. So you stretch it a little bit easier all the way through. And same on this one. Stretch. Stretch. Well done. Okay, the next one that we're going to do, we're going to put it round and over our back, and we're going to stretch over and round. So pulling around. And to the other side. Stretch. And over. Stretch. And over. Okay. Well done. So the next one, if you have got a TheraBand, would be to hold it up over your head and just pull out and back in. Out and in. And out and in. Okay, so that's our flexibility exercises. I'm going to show you how to do it from a seated position as well. Well done, everybody. We're nearly ready for the main circuit. So again, from a seated position, so if you've got a wheelchair user that is doing these activities, we can do exactly the same with our foot. So we wrap it around our foot and we hold on to it and we push out. Push. Nice and straight. All the way out. Nice and steady. Not too fast. And swap feet. And push it out. Nice and straight again. All the way out. One more. Okay. Now if you've got a TheraBand, that is really useful because they just stretch a little bit more and you can hold it at any point. So you can hold it right at the end or you can hold it a little bit further in. We can stretch it up above our heads. So stretch and out. And stretch. You can do this with a scarf as well. You can just give it a little pull out. It just obviously won't stretch as far. If you want to go a bit further, you can move your hands out. Stretch. All the way out. Well done. You can explore those activities as well, because there might be some different exercises that you want to have a look at. So you can do some more with your feet or with your arms. Just give it a go and see what you can do. Your turn to have a go at the activities. So we're going to be nice and strong using our muscles and we're going to go nice and fast. And also be flexible. So we'll do some little balances. Whoa, whoa. Okay, so pause the video, have a go at the activities. And as soon as you're finished, click on resume. It's now time to complete our full circuit. So for this circuit, we've got six activities. We're going to do speed, strength, flexibility. Speed, strength, flexibility. For the first one we've got running on the spot as fast as we can. Then the second one behind the blue cone is our strength. The third one is our stretches. The fourth one is our speed, and that's running as fast as we can, changing direction. Our fifth one is some floor or wall press-ups. And our last one is some stretches from a seated position. So get everything set up and then we'll start our fitness circuit. Okay, so the first activity is running on the spot as fast as we can. 30 seconds on the timer. Are we ready? And go. Keep going, keep moving as fast as you can. Your heart rate is going to go up during this activity. It's going to be beating nice and fast. Halfway there. Keep on going. Persevere all the way to the end. 10 seconds. Nine, eight, seven, six, five, four, three, two, one. Woo. Well done. So our next activity is all about using our muscles. Just take a breath. Breathe in through your nose and out through the mouth. Okay, so for this activity I've got a milk bottle and I've just made it a little bit heavier. So we've got our milk bottle if want to do some lifts. So we can do some lifts with our milk bottle. And up. And up. Let's count to five. One. Two. Three. Four. Five. And then on to our tins. Ready? One. Two. Three. Four. Five. Okay, one more milk bottle. You ready? One. Two. Three. Four. Five. Okay, that's two activities down. Four more to go. Right, we're going to move on to some flexibility stretches. So, timer on. 30 seconds. Okay, behind your shoulders and over, over, over to the other side. Keep moving. Keep going. Keep moving. Up to the sky. Stretch over to the side. And to the other side. Five seconds. Four. Three. Two. One. Okay, catch your breath back. Nice deep breaths. For our fourth activity, make sure you move anything out of the way that you might trip on. So I'm just going to move these weighs out of the way, first of all, because that just means that I can have a free run up and down. So you're going to put 30 seconds on your timer, or as long as it takes you to complete the shuttle runs. So you're going to run to the first cone and back, to second cone and back, and to the last cone and back. Each time you're going to touch the cone and turn. Okay, we're ready. 30 seconds on the clock. Starting now. Go. So you're turning. Turn, fast as you can. Keep going, keep going. Okay, if you're before the time, you can have another go. If you want, you can do it backwards. So furthest one first. Then the next one. Keep going. Keep turning. Well done. Okay, if you're a wheelchair user, see if you can push yourself along as fast as you can. That's four activities down. Two more to go. Next is our strength activity. So on the carpet. Okay, we're going to have a go at our strength activity. 30 more seconds. Remember this can be done as a floor or wall press-up. Whatever fits. So 30 seconds, starting now. Ready? Keep going. Keep those muscles moving. If you're getting tired, you can have a rest. Don't forget. So you don't have to just keep going all the time if you need a rest. 10 seconds to go. 10, nine, eight, seven. Keep going. Six, five, four, three. Oh, and time's up. Well done. Just feel your heartbeat. It will be going faster now. You've done lots of exercise. I'm sweating. You're going to be sweating after five activities, and there's one more to go. And that's going to be some stretches on our chair. So the last activity. Scarf or TheraBand. I'm going to use the TheraBand for this one. They're a bit more stretchy. And I'm going to start off nice and close, and I'm going to pull out and in, out and in, out and in. Next one. Remember on our legs. So we stretch out and in, out and in, out and in, out and in. Swap over. Ready? Out and in, out and in, out and in. Well done, everybody. You've worked super hard. Remember if any of the activities need adapting, use the STEP principle, and all this circuit can be adapted for wheelchair users, for a young person with visual impairment. So you can adapt them however you want. Have a go to circuit, and then we'll carry on with the rest of the video. Well done, everybody. It's time for you to have a go at our fitness circuit. So pause the video while you complete the task. And as soon as you've finished the circuit, click on resume and get going again. If you want to make our fitness activities a little bit easier, concentrate on simple, gross motor movements as part of our circuit, e.g. walking. Focus on fewer skills, movement, and progress at a pace appropriate to the learner. If you'd like to make it a little bit harder, look at our masterclass to explore top tips from elite athletes. Add more stations to your fitness circuit and increase the duration and intensity of the exercise. And if you'd like some more ideas, with a parent, carer, visit a local park and try out the outdoor fitness equipment they have. Ask your parent, carer, to help you research what foods we can eat to ensure we have a healthy, balanced diet. Try making a healthy meal or snack. All of our activities can be adapted using the STEP principle. Space, task, equipment, and people, e.g. balloon with beads 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've done some fantastic work in our fitness lesson. You've worked really hard and you've pushed yourself all the way. Well done, everybody. It's been a pleasure. I hope that you're going to carry on your fitness, and hopefully we'll see you again soon in another lesson. Bye, everyone. 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 3)

Fitness circuits (Part 3)

These resources will be removed by end of Summer Term 2025.

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