Lesson 10

Learning Intention

To assess and refine a movement sequence.

Lesson Information

Shot Put

Steps:

  • You have two choices here:
  • Make your own shot put using a balloon and fill with dry rice or floor using a kitchen funnel or
  • Use a tennis ball or small ball that is similar to the size of a shot put.
  • Mark a starting spot where you will commence your throw from.
  • Technique:

Split stance – leg forward matches the throwing arm e.g. right foot forward, throwing right arm, clean palm, right angle elbow, shot put in the neck, chin, knee and foot in line, transfer weight from front to back, rotate the hips, high five the sky on release of the shot.

  • When holding the shot properly it should be against your neck with your thumb pointing down and your elbow as high as you can lift it.
  • Measure how far you throw (m) and record your best throw in three attempts.

Group/Family Goal: To give and receive feedback between members of your group or family to help each of you in your ability to perform the standing shot put.

  1. Look at the pictures below and think what the Technical Points in each phase would be for 1 minute.
  2. Next share your ideas if you are working with a friend or family member, taking it in turns to give and discuss ideas. Come to a common agreement and note the suggested Technical Points below.
  3. Now perform the standing shot put.
  4. After a few practices, reflect on whether you need to change the suggested Technical Points?

Extension (Challenge):

Try the half/full turn (watch the video for instructions)

Reflection

  • Reflect and analyse your performance.
  • What could you do with your body to throw further?
  • What would be the best angle to release the shot for maximum distance?

If you would like to share your learning with me, send an email to: achazbek@hillsmeade.vic.edu.au

Lesson 9

Learning Intention

To practise various skipping techniques and tricks.

Lesson Information

Skipping tricks bank

Equipment

  • Skipping rope
  • Music

Lesson:

Steps:

  • Practise some beginner  or  intermediate  skipping tricks (click on one).
  • Can you create any tricks of your own?
  • Work on improving your top 5 tricks to share with your classmates – could you teach your class or family member your tricks?

Modifications:

Reflection

  • Can you explain the top tips for performing your top tricks?
  • Can you describe the skills you are using in your tricks?
  • How can skipping help you develop your fitness for other activities and sports?

If you would like to share your learning with me, send an email to: achazbek@hillsmeade.vic.edu.au

Lesson 8

Learning Intention

To skip using the basic skip technique for an extended period.

Lesson Information

Skipping endurance

Equipment

  • Skipping rope
  • Music

Lesson:

Steps:

  • Building some muscular and cardiovascular endurance will help us to perform our skipping routine. Try to practice 5 minutes of skipping every day to get greater improvements in your fitness.
  • Practise skipping to reach 10, 25, 50 or 100 (or more!) skips without stopping.
  • Practise single bounce, double bounce or double unders to make the practice more challenging and to get your heart rate up.
  • Play a metronome video to get beats at different sounds and skip to the beat. See if you can jump for 1 min without stopping to the slow, medium and then fast tempo and count the number of jumps reached.
  • Pyramid skipping – aim is to make it to the end of the pyramid without making an error. (eg: 10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10 – after you complete the first 10 skips, then have 20 seconds break, then complete 20 skips etc).
  • When you get to the end of your pyramid without stopping, add 5 skips to each level until you get to BOSS level (50 – 100 – 150 – 200 – 150 – 100 – 50)

Modifications:

Students work at own level and pace.

Reflection

  • Which muscles do you feel working when you skip as long as you can?
  • What are some stretches for the muscles you worked whilst skipping?
  • How does your body feel when you skip after practising for a week compared with your first skipping practice?

Reflection

Please click on the Learning Task link below and complete the term reflection: https://tinyurl.com/g5learning

If you would like to share your learning with me, send an email to: achazbek@hillsmeade.vic.edu.au

Lesson 7

Learning Intention

I can adjust my technique to successfully perform different gymnastic skills

Lesson Information

Balance and Locomotion routine

Equipment

  • An open space of approx. 3.2m – check with parents first
  • Various boxes or furniture that can be used to support balance.
  • A yoga mat, couch cushions or other soft matting.

Lesson:

  1. Find a space in your home or outside in your yard that is clear of obstacles and/or furniture.
  • You are going to create your own basic floor routine that combines balances and different locomotion skills (movement).
  • This template will provide you with a sequence for your routine.
  • When designing a routine make sure you include different types of:
  • Balances – front support, cat shape, tree pose, arabesque, side support, candlestick, front bridge or follow picture below.  
  • Locomotion skills – skipping, hopping, rolling, jumping, leaping.
  • Movement – walking on your toes, sided to side or backwards. 
  • Make sure when you are selecting movements and balances you stick within what you know how to do.

Modifications:

Increase the balances, locomotion and movement poses.

Reflection

  • Which was the most challenging balance? Why?
  • What types of locomotion did you choose? How did you link your balance and locomotion together? 

If you would like to share your learning with me, send an email to: achazbek@hillsmeade.vic.edu.au

Lesson 6

Learning Intention

To understand the physical and wellbeing benefits of yoga movements.

Lesson Information

Yoga – Sonic the Hedgehog (16:03)

Equipment

  • Laptop/Ipad
  • Mat/carpet
  • Water

Lesson:

  • Use the above link to watch the Yoga workout, there are also other yoga videos you can try on different days this week.
  • Play the YouTube video and follow the poses.

Modifications:

  • Go at your own pace
  • Try your best

Reflection

  • Did you enjoy the Yoga workout?
  • Would you recommend it to anyone else?
  • What’s the secret Yoga code word?

Please click on the link and complete lesson reflection. https://tinyurl.com/g5trial

If you would like to share your learning with me, send an email to: achazbek@hillsmeade.vic.edu.au

Lesson 5

Learning Intention

To aim and throw at targets.

Lesson Information

Knock ‘em Down

Equipment

(You can use any of these pieces of equipment to throw and use as targets)

  • 5 cones and 1 bean bag

or

  • 5 plastic bottles and rolled up socks

or

  • 5 Empty Milk bottles and Newspaper rolled up as balls.

Lesson:

  • Choose the layout of the 5 cones as targets then stand 6m away with the bean bag.
  • Person 1 selects which target, person 2 must aim for first.
  • Pairs count how many throws it takes for person 2 to hit all 5 targets.
  • Pairs switch roles and repeat.
  • Repeat activity so you attempt to knock down targets in the shortest number of throws focusing on control of effort and use of underarm throw.

Modifications:

  • Increase/decrease amount of targets
  • Increase/decrease distance between throwers and targets
  • Use opposite hand to throw

Reflection

Which throw was the most successful?

What adjustments did you have to make?

If you would like to share your learning with me, send an email to: achazbek@hillsmeade.vic.edu.au

Lesson 4

Learning Intention

Performing a range of complex static and dynamic balances on different body parts.

Lesson Information

Balance Bingo

Directions

  • Hold each balance for minimum of 10 seconds and then cross it off the board (or place a counter on the picture)
  • Once you have a counter on each of the balancing tasks in a line you can call out BINGO.
  • Try and see how many different ways you get Bingo on the board.
  • You can also play with a partner and take turns attempting different balances to make bingo.

Reflection

What was the hardest balancing task?

What could you do to improve your balancing ability?

If you would like to share your learning with me, send an email to: achazbek@hillsmeade.vic.edu.au

Lesson 3

Learning Intention

To create and participate in a fitness circuit.

Lesson Information

Body Weight Conditioning

Complete each exercise for 30 seconds, then rest for 20 seconds. Keep going until all exercises are complete.

(Watch the instructional videos to correctly complete the exercises)

  1. PRESS UP EXTENSION
  2. FORWARD/BACKWARD JUMPS
  3. PULSING WIDE SQUAT
  4. INVERTED PRESS UP
  5. SKATER HOPS
  6. SPLIT SQUAT
  7. SQUAT THRUSTS

REPEAT CIRCUIT X 2

Reflection

Will practising these exercises improve your heart rate?

If you would like to share your learning with me, send an email to: mailto:achazbek@hillsmeade.vic.edu.au

Lesson 2

Learning Intention

Develop problem solving, balance, strength and conditioning in indoor settings.

Lesson Information

Directions:

  • Print / Draw the connect 5 board or use an actual connect 5 board.
  • Use a pencil or marker to mark off the paper stencil (use a different colour to the person you are versing)
  • Place the connect 5 board/paper across the room at least 5m
  • Start the game by counting down 3-2-1 go!
  • Run to your designated area and complete
  • 5 star jumps
  • 5 right jabs
  • 5 left jabs
  • The quicker you can move the faster you will be able to mark the board.
  • Keep going back and forth until someone connects 5.

Reflection

  1. How did you find incorporating fitness with a board game?
  2. Will this improve your fitness and your heart rate?
  3. What was your heart rate after doing this activity?

If you would like to share your learning with me, send an email to: achazbek@hillsmeade.vic.edu.au

Lesson 1

Learning Intention

Accurately measure my resting, exercise and recovery heart rate.

Lesson Information

  • To find your resting heart rate, sit down and make sure you are calm.

(follow the instructions on the video)

  • Find your exercising heart rate by complete the 3 trials below.

 

  • After finding your Exercising heart rate, wait 5 minutes then find your recovery heart rate. Does your heart rate go down?

 

  • Trial one: Run on the spot as fast as you can for 35 seconds

(Wait 5 min and then take your recovery heart rate)

  • Trial two: Star Jumps for 35 seconds.

(Wait 5 min and then take your recovery heart rate)

  • Trial three: Run on the spot for 35 seconds – does your heart rate increase?

(Wait 5 min and then take your recovery heart rate)

  1. Does your recovery heart rate increase after the 3 trials?
  2. Keep track of your heart rate over the week. Does it change?
  3. Graph your results over the week and see if your resting hart rate goes up or down.

Reflection

  • Is having a low heart rate a good thing?
  • How can you improve your heart rate?

 

If you would like to share your learning, send me an email: achazbek@hillsmeade.vic.edu.au