Physical Literacy - Session 10
We’ve been through nine different fitness sessions so far and tried different ways of training to improve cardio, strength, power, mobility and balance. Now you have the chance to create your own workout based on the areas you liked working on the best and those you want to improve on.
Equipment needed: Pen and paper or tablet/computer to write session down.
In order to create an effective, safe workout you must think about every component and how they fit together. First, define the goals of the session and then identify the steps to get there. This is true at school and work as well. You can ask yourself: What do I want to achieve, how am I going to do it, how long will I spend on it and how much effort will I put into it? Creating a Game Plan will increase your chances of achieving the goals you set for yourself!
- Call your life play - on a scale of 1-5 how are you feeling today?
- Who has noticed any changes in themselves over the last nine sessions? If so what?
- If you could work out with anyone, who would it be and why?
Encourage a student-led warm-up, allowing them to choose their favorite exercises from the past. View in the Warm-Up Library.
Guide the students as they design their own fitness session that could be utilized for your class! Make sure they include repetitions for each, rest periods, etc. Encourage them to consider what value-in-action would be useful during their session!
If you spend half of the class on session design you could use the second half actually completing a portion of a few student-designed sessions!
Prompts for students:
For a cardio workout, choose exercises that you can do a lot of repetitions of for an extended period of time. Things like jumping jacks, high knees, skipping etc. You can perform as a circuit or with sets and reps or a set period of time.
For a high intensity workout, exercises are done for a short period of time followed by short rests and repeated for either time or a specific number of sets. Burpees, jump squats and sprints are all good for this type of workout.
Strength workouts can be completed in a circuit or set and rep style. You will want to include exercises that you feel challenged to complete and can’t perform more than 20 reps of. Single leg Squats, Push up variations and Glute Bridges are a good place to build from.
Will you include balance and stability exercises? Core exercises? Non-traditional movements (like the animals)?
How are you going to make your session enjoyable yet challenging, unique but safe?
Encourage a student-led warm-up, allowing them to choose their favorite exercises from the past. View in the Cool Down Library.
- Call your life play - on a scale of 1-5 how are you feeling after this session?
- How did you choose which exercises to include in your session?
- What did you think of the game planning process? What elements were you thinking about when you were designing your session?