Fitness

LO: To develop strength using my own body weight.

Equipment:

Stop watch x 1

Warm Up and Introduction

What is strength?

In today's lesson, you will be developing your strength using your own body weight. Strength is the ability of a muscle or muscle group to exert force. Strength activities strengthen muscles and bones.

Number game:

Run around in an area. E.g. garden. Complete the following actions:

One – touch the ground

Two – two tuck jumps

Three – three star jumps

After you have completed each action, continue jogging.

Keep soft knees when jumping and landing.

Make this harder by adding actions to complete for numbers four and five.

Skill Development

Complete the following eight exercises. Firstly completing six repetitions of each activity, then five repetitions, then four, three, two and finally one.

Make this easier by completing four to one. Make this harder by completing nine to one.

Plank competition:

Hold a plank position for as long as possible in a competition (with a family member).

Challenge yourself to hold the position for as long as you can. Time using a stopwatch and call out the time every 10 seconds - or ask a family member to help you.

Repeat the competition, try to beat their previous time.

Push down with your hands and back with your heels. Squeeze your abdominals and glutes. Keep your body in a straight line.

Make this harder by lifting one leg.

Optional exercise:

Waterfalls (ask a family member to exercise with you):

Hold a press up position with arms straight.

A) Select one person as the starting person, they complete one press up, then continue to hold the position with straight arms. Once they have completed their press up, the person to the left of them in the circle completes a press up and so on until every person has completed a press up.

Keep a smooth breath.

Focusing on pushing your hands firmly into the ground.

Make this easier by resting in between or by completing box press ups.

B) Lie on your back, with your arms straight alongside your ears off the floor. Legs are
also together, straight and raised slightly off the floor.

Select one person as the starting person. They complete one crunch, bringing their legs and arms in together towards their stomach, then continue to hold the position with straight arms and legs off the floor. Once they have completed their crunch, the person to the left of them in the circle completes a crunch and so on until every person has completed a crunch.

Make this easier by resting in between.

Encourage yourself to take a positive approach to the challenge and believe in yourself.