Physical Literacy - Session 4

Skill Focus: Improving Aerobic Endurance

Endurance is often considered a key component of overall fitness! You may know aerobic endurance exercises as “cardio”. These exercises help to keep your circulatory system (your heart and lungs) healthy and strong! While traditional methods such as jogging, fast walking and biking are great cardio builders, any exercise done for an extended period time at a moderate pace will positively impact your aerobic endurance.

Value: Switch On

Being disciplined in our efforts, through repetition and consistency, will add up to big rewards! Dedicating the time to work on the things you want to improve is not always easy, especially when progress seems slow, but remain committed and you will see the benefits.

Opening Community Circle

  • Call your life play - on a scale of 1-5 how are you feeling today?
  • What kind of cardio exercises do you typically do? Do you like them? Why or why not?
  • Do you think endurance is something you have to work on consistently? Why or why not?

Warm-up #1

This is a general, dynamic warm-up that is great to use ahead of any session. View in the Warm-Up Library.

Skill Focus: Improving Aerobic Endurance

Demonstrate each exercise at the beginning to make sure students can successfully complete. Students will then complete each exercise for 20 seconds and rest for 10 seconds, before moving on to the next exercise. As there are 8 exercises, this should take 4 minutes.

Students should take an active rest by slow walking for 1min then repeat the whole circuit, aiming to complete it a total of 4 times (20 mins). Students should utilize their fitness journal to document success and RPE. Click on each exercise for a video demonstration!

Varations to Increase/Reduce Difficulty

  • Slow down/speed up movement
  • Stand on an unstable surface/hold onto something for support
  • Increase/reduce rest time between exercises or sets
  • Increase/reduce the number of sets

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?
  • Was this session what you expected it to be? Why or why not?
  • If these exercises were different than what you expected – was that good or bad?
  • What was the hardest part of this session for you?