Tricep Dips 4 Shoulder press 5 Bicep Curl 6 Skipping 2 Step ups 7 Equipment Bench Stop watch Skipping Rope Step up box Reasonable weights for the age group White board pens ID: 694677
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Slide1
Press ups
(1)
Sit ups (3)
Tricep Dips (4)
Shoulder press (5)
Bicep Curl(6)
Skipping(2)
Step ups(7)
Equipment
Bench
Stop watch Skipping RopeStep up boxReasonable weights for the age group White board pensMats
Methods of TrainingCircuits
Aim:
To know the definitions of circuit training and muscular endurance (health related fitness) by the end of the lesson
Safety Precautions for the classMake sure that correct techniques are being followed from the resource sheets Report any injuries or problems Stay inside your working area Use the equipment correctly
Definitions Circuit Training Performing a series of exercises in a special order called a circuit. Muscular Endurance The ability to use voluntary muscles many times without becoming tired.
The group will be working in pairs around the circuit on the stations (see diagram for set up), both partners will work for 30 seconds and then rest for 30 seconds before moving on. The participants must record the amount of reps completed in the time of work on their sheet. There are three boxes that results can be recorded on the pupil resource, it is recommended that the circuit is completed at least twice. The third box can either be used for completion of a third circuit or the participants can write their best score which they then can compare against their partner and/or another pair. Allow time for the participants to answer the questions on the pupil resource card, then ask them to compare answers with another pair Variations Easier exercises Press up on kneesTricep dips, bend knees at 90 degreesLighter weight for the weighted exercise Increase time on stations Decrease resting time DifferentiationMore than one pair on a station if there is a large number (More equipment will be required)
Exercise: 30 seconds
Rest: 30 seconds Slide2
Aim:
To know and understand the definitions of muscular endurance (health related fitness) and the method of training
Safety
Precautions for the class
Make sure that correct techniques are being followed from the resource sheets
Report any injuries or problems Stay inside your working area
Use the equipment correctly
Methods of TrainingCircuits
Recording Sheet
Activity Partner 1 Partner 21. Press Ups2. Skipping
3. Sit Ups
4.
Tricep Dips
5. Shoulder Press 6. Bicep Curls 7. Step Ups
Definitions Circuit Training Performing a series of exercises in a special order called a circuit. Muscular Endurance
The ability to use voluntary muscles many times without becoming tiredQuestions to ask your partner…What is circuit training ?What is a station ? What muscles are using in the exercise ?What is muscular endurance ? What sports require muscular endurance?Name a sports person that requires muscular endurance Slide3
Press ups
Straight back
Arms shoulder width apart
Pointed toes
Lower until arms are 90
degrees
What muscles are you using?
Slide4
Skipping
Stand up straight
Rotate the skipping rope over your body with your wrist
Jump on your toes
What muscles are you using?
Slide5
Sit ups
Lie on their back with feet flat to the floor, knees bent at 45 degrees
Arms on head
Complete movement up towards knees
Slowly reverse the movement back
down
What muscles are you using? Slide6
Triceps
dips
Legs straight or bent depending on participants levels
Back straight
Hands flat to the edge of the bench
Arms start extended
Body lowers to the floor and elbows bend to 90
degrees
What muscles are you using?
Slide7
Shoulder Press
Straight back
Start with your arms extended with the dumbbells up above your head
Slowly control the weights so that both elbows make a 90 degree angle above your shoulders
Press the weights up, extending both elbows
and the weights should finish above your
head
What muscles are you using?
Slide8
Bicep curls
Straight back
Arms at the side
Contract bicep upwards
Reverse movement
slowly
What muscles are you using? Slide9
Step ups
Stand up straight
Step on the box with right then with left, down with right then
left
What muscles are you using?