Physical Literacy - Session 14

Skill Focus: Slow and Steady

Through your commitment to fitness during this program so far, you should see an improvement in your endurance and your ability to recover more quickly during rest. This shows the positive changes that your heart, lungs and body have experienced. Endurance exercise involves repeated effort over an extended period; this can be hard to maintain! To continue improving it’s important to remain focused and give maximum effort. 

Value: Switch On

If you can stay focused both on your own reasons for exercising and the benefits you want to receive, it can help you push through those long workouts and do your best. 

Opening Community Circle

  • Call your life play - on a scale of 1-5 how are you feeling today? 
  • Look back at the RPE scores in your fitness journal from the last endurance session, talk to the person next to you or make a note of which exercises were hardest last time and why. 
  • How do you stay Switched On throughout a session? What do you focus on to help complete each exercise and session?

Warm-up #3

This warm-up is great to prepare for sessions focused on strength or endurance. View in the Warm-Up Library.

Skill Focus: Slow and Steady

Demonstrate each exercise at the beginning as a reminder to make sure students can successfully complete 

Discuss ways of structuring work to rest ratios for the workout (longer work, shorter rest = harder) and encourage students to create the structure that they think offers the most aerobic benefits. 

Students should utilize their fitness journal to document success and RPE. Click on each exercise for a video demonstration.

Varations to Increase/Reduce Difficulty

  • Increase/reduce range of motion 
  • Slow down/speed up movement 
  • Complete solo/hold onto something for support
  • Reduce/increase rest periods

Cool Down #3

This cool down offers a chance to lay down after a tough workout, with students taking some deep breaths and stretching tired muscles. View in the Cool Down Library.

Closing Community Circle

  • Call your life play - on a scale of 1-5 how are you feeling after this session? 
  • Compare the RPE scores from today to the last session, discuss the differences or similarities in scores and why you think that may be. 
  • Who do you think showed focus and a good Switch On attitude in today's session? Give them a shout out and let them know why!