Lesson 1

Learning Intention

Accurately measure my Resting heart.

Accurately measure my Exercise heart rate.

Accurately measure my Recovery (resting) 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 45 seconds

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

  • Trial two: Star Jumps for 45 seconds.

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

  • Trial three: Run on the spot for 45 seconds – does your heart rate increase?

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

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


Lesson 2

Learning Intention

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

Lesson Information

Connect 6 Relays

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 6m
  • Start the game by counting down 3-2-1 go!
  • Run to your designated area and complete
  • 10 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?
  4. What other games can incorporate this format?

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 10 seconds. Keep going until all exercises are complete.

(Watch the instructional video to correctly complete these 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 3

Reflection

Will practising these exercises improve your heart rate?

What muscle groups are affected the most in these exercises?

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