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Lesson 3 - All-Round Fitness and Relaxation

Personal Fitness & Circuit Skills

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Year 5

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Health Related Fitness

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Big Question

How can we develop strength in all parts of our body whilst understanding the importance of relaxation in our training?

Learning Objectives

To perform a variety of exercises demonstrating good technique across different muscle groups
To work with determination and challenge ourselves to improve our fitness levels
To understand the importance of relaxation and stretching in athletic training

Key Outcomes

Students will demonstrate correct technique across a range of fitness exercises
Students will show perseverance and motivation during challenging activities
Students will explain why relaxation is important for athletes and apply yoga techniques

Equipment & Resources Required

Cones

30 (3 per group of 10 groups)

Set in triangular formations for agility work, then reuse for circuit stations

Alternative: Markers, bean bags, or spots

SAQ Ladders

4-6 if available

Lay flat on ground for footwork exercises during warm-up

Alternative: Chalk lines, rope, or marked grid on floor

Hurdles

8-10 low height

Set at ankle height for stepping/hopping exercises

Alternative: Small cones, foam blocks

Benches

4-6

Position around circuit for step-ups and tricep dips

Alternative: Stable chairs, gym boxes

Yoga Mat

1 per student (30)

Distribute for final yoga session

Alternative: Towels, carpet area

Tunnel Systems

1 with speakers

Upbeat music for circuit, calming music for yoga

Alternative: Portable speaker with smartphone

Stopwatch

For timing 30-45 second exercise intervals

Alternative: Smartphone timer app

Cards

8-10 different poses

Visual reference for children during relaxation session

Alternative: Printed images, tablet/screen display

Key Vocabulary

Circuit Training

A series of exercises performed one after another with rest periods between each station

Aerobic Exercise

Exercise that requires oxygen and makes your heart beat faster for a sustained period

Anaerobic Exercise

Short bursts of intense exercise that don't rely on oxygen, like sprinting

Plyometric

Exercises involving explosive jumping movements to develop power

Core Muscles

The muscles around your trunk and pelvis that provide stability and strength

Technique

The correct way to perform an exercise for maximum benefit and safety

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic understanding of warm-up importance
Experience with simple fitness exercises like star jumps
Ability to work safely in pairs

Current Skills

Performing circuit training with proper technique
Understanding different muscle groups and exercises
Applying yoga poses for relaxation and flexibility

Next Steps

Creating personal fitness programmes
Understanding training principles and progression
Leading warm-up sessions for younger students

Milestone Indicators

Maintains good form throughout 45-second exercise periods

Can name and demonstrate three different muscle group exercises

Shows visible improvement in technique during the lesson

Key Teaching Points

Circuit training develops all-round fitness by targeting different muscle groups systematically
Partner support and encouragement are essential for pushing personal limits safely
Proper technique must be maintained even when fatigue increases
Relaxation and stretching are as important as the exercise itself for athletic development
Both aerobic and anaerobic exercises have different but important benefits
Self-assessment and reflection help develop training awareness and goal setting
Nutrition and hydration support exercise performance and recovery

Common Misconceptions

Thinking that going faster always means working harder - emphasise technique over speed
Believing that yoga is too easy after hard exercise - explain its importance for recovery
Assuming all exercises work the same muscles - highlight different muscle group targeting
Thinking that feeling tired means you've done something wrong - explain positive fatigue vs harmful overexertion
Believing that only the person exercising matters - emphasise partner role importance
Assuming stretching is optional - explain injury prevention and recovery benefits

SEN Adaptations

ADHD

Shorter station times if needed, clear visual boundaries for stations, immediate feedback and encouragement, movement breaks built in

dyspraxia

Extra demonstration time, break movements into smaller steps, partner support for technique, reduce complexity of movement patterns

autism spectrum

Clear structure with visual schedule of activities, quiet space available if overwhelmed, consistent routine and predictable progressions

visual impairment

Use bright coloured cones for station markers, provide verbal descriptions of all movements, pair with sighted buddy for safety

hearing impairment

Use clear visual demonstrations, hand signals for timing, visual cues for station changes, position near front for demonstrations

physical disability

Provide chair-based exercise alternatives, adjust bench height for accessibility, modify exercises for range of motion limitations

Cross-Curricular Links

Maths

Timing intervals, counting repetitions, measuring distances for shuttle runs, calculating work-to-rest ratios

Science

Heart rate and breathing changes during exercise, muscle groups and how they work, importance of oxygen in aerobic exercise

Geography

Understanding personal space and spatial awareness, mapping movement patterns around circuit stations

PSHE

Perseverance and determination, supporting others, healthy lifestyle choices, nutrition and hydration awareness

Teacher Guidance

Positioning

Move actively around circuit stations during main activity, position centrally during demonstrations for maximum visibility

Observation Focus

Technique quality throughout circuit as fatigue increases; Partner cooperation and support quality; Signs of overexertion or distress; Engagement and effort levels; Understanding of exercise concepts

Intervention Points

["Step in if technique becomes dangerous due to fatigue", "Provide additional encouragement during challenging exercises", "Offer modifications for struggling students", "Facilitate partner communication if needed"]

Demonstration Notes

Use clear, exaggerated movements for all exercise demonstrations, show both correct and incorrect form for comparison, emphasise safety throughout

Verbal Cues

•'Keep that technique perfect!'
•'Partners, what do you see?'
•'Feel those muscles working!'
•'Remember to breathe!'
•'Push yourself but stay safe!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Large hall or outdoor area minimum 20m x 15m for circuit stations with adequate spacing

Surface Check

Dry, non-slip surface free from obstacles, checked before lesson starts

Equipment Safety

Safety Checks

•Check benches are stable and appropriate height for age group
•Ensure mats are clean and provide adequate cushioning
•Verify timer/music system is working and audible to all
•Check cones have no sharp edges or cracks

Risk Management

Key Risks

•Overexertion during high-intensity circuit training
•Falls during balance poses or step-ups
•Collisions during sprint shuttles
•Incorrect technique leading to strain or injury

Risk Mitigation

•Clear spacing between all circuit stations
•Partner system for safety monitoring and encouragement
•Progressive build-up through proper warm-up
•Technique teaching before full-intensity exercise
•Regular form checks throughout circuit
•Immediate cool-down and relaxation period

Supervision & Emergency Procedures

Supervision Points

•Position for clear view of all circuit stations
•Move actively between stations during circuit
•Monitor for signs of overexertion
•Ensure partner safety responsibilities are maintained

Emergency Procedures

Stop activity immediately if injury occurs, assess situation, provide appropriate first aid, contact office if needed