Lesson 3 - All-Round Fitness and Relaxation
Personal Fitness & Circuit Skills
•Year 5
•Health Related Fitness
•Start Planning Better PE Lessons
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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
Set in triangular formations for agility work, then reuse for circuit stations
Alternative: Markers, bean bags, or spots
Lay flat on ground for footwork exercises during warm-up
Alternative: Chalk lines, rope, or marked grid on floor
Set at ankle height for stepping/hopping exercises
Alternative: Small cones, foam blocks
Position around circuit for step-ups and tricep dips
Alternative: Stable chairs, gym boxes
Distribute for final yoga session
Alternative: Towels, carpet area
Upbeat music for circuit, calming music for yoga
Alternative: Portable speaker with smartphone
For timing 30-45 second exercise intervals
Alternative: Smartphone timer app
Visual reference for children during relaxation session
Alternative: Printed images, tablet/screen display
Key Vocabulary
A series of exercises performed one after another with rest periods between each station
Exercise that requires oxygen and makes your heart beat faster for a sustained period
Short bursts of intense exercise that don't rely on oxygen, like sprinting
Exercises involving explosive jumping movements to develop power
The muscles around your trunk and pelvis that provide stability and strength
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
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