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Lesson 1 - Cardio & Flexibility Assessment

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 measure and improve our cardiovascular fitness and flexibility to become stronger, healthier athletes?

Learning Objectives

To sustain pace during cardiovascular exercise and demonstrate understanding of pacing strategies
To perform and understand the importance of flexibility exercises for athletic performance
To self-motivate and encourage others during challenging physical activities

Key Outcomes

Students will complete a 5-minute shuttle run maintaining consistent pace and breathing rhythm
Students will demonstrate correct technique in flexibility exercises and explain their importance
Students will show resilience and positive attitude when facing physical challenges

Equipment & Resources Required

Cones

Mark 20-metre shuttle course with clear turning points

Alternative: Markers, chalk lines

Benches

Position for sit-and-reach stations with overhang

Alternative: Boxes, steps

Tape Measure

Attach to benches with zero point at edge

Alternative: Rulers, measuring sticks

Music Player

Position centrally for circuit motivation

Alternative: Whistle for timing

Stopwatch

For accurate 5-minute shuttle timing

Alternative: Phone timer, wall clock

Score Sheets

1 per student

For tracking shuttle counts and flexibility scores

Alternative: Whiteboard, mental notes

Key Vocabulary

Cardiovascular endurance

The ability of the heart and lungs to supply oxygen to working muscles during sustained exercise

Pacing

Controlling your speed to maintain energy throughout an activity

Flexibility

The range of movement possible at a joint

Breathing rhythm

A steady pattern of breathing during exercise to supply oxygen efficiently

Sit-and-reach test

A standardised test to measure lower back and hamstring flexibility

Skill Progression Pathway

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

Prior Learning

Basic understanding of warm-up importance from Year 4
Experience with running activities and basic stretching
Knowledge of exercise safety and following instructions

Current Skills

Pacing strategies for sustained cardiovascular exercise
Proper technique for flexibility exercises and measurements
Self-motivation and peer encouragement skills

Next Steps

Advanced circuit training and HIIT principles
Sports-specific flexibility routines
Creating personal fitness plans and goal setting

Milestone Indicators

Maintains steady pace throughout 5-minute run without stopping

Demonstrates correct form in all flexibility stations

Shows measurable improvement in sit-and-reach test

Key Teaching Points

Pacing is more important than speed for cardiovascular endurance
Proper breathing rhythm supports sustained exercise performance
Flexibility training prevents injury and improves athletic performance
Personal effort and improvement matter more than comparison to others
Warm-up and cool-down are essential components of safe exercise
Partner support and encouragement build positive learning environment
Self-assessment develops honest evaluation of personal performance

Common Misconceptions

Faster is always better - correct with emphasis on sustainable pacing
Stretching should be painful - emphasise gentle, comfortable stretching
Only athletic children can be good at fitness - celebrate all participation levels
Cardiovascular fitness can't be improved quickly - show that every session helps
Flexibility isn't important for young people - explain injury prevention benefits

SEN Adaptations

ADHD

Frequent activity changes, clear boundaries, positive reinforcement, physical activity breaks

dyspraxia

Extra demonstration time, simplified instructions, buddy support, focus on effort over technique

autism spectrum

Clear visual schedule, predictable routine, quiet zone available, advance warning of transitions

visual impairment

Use bright cones for shuttle course, verbal description of all movements, buddy system for circuit

hearing impairment

Visual demonstrations of all exercises, hand signals for timing, written instruction cards

physical disability

Wheelchair shuttle course adaptation, seated flexibility exercises, modified time periods

Cross-Curricular Links

English

Describing physical sensations, explaining exercise benefits, following complex instructions

Maths

Timing activities, measuring distances in shuttle run, recording and comparing flexibility measurements

Science

Understanding cardiovascular system, muscle function, breathing patterns, and exercise physiology

PSHE

Setting personal goals, showing resilience, supporting others, understanding health benefits

Teacher Guidance

Positioning

Central position during shuttle run to observe all lanes, circulate during circuit stations

Observation Focus

Monitor pacing strategies, breathing technique, flexibility form, and signs of fatigue

Intervention Points

Step in if students over-exerting, poor stretching technique, or peer support needed

Demonstration Notes

Show pacing technique, proper turning method, and all flexibility exercises with correct form

Verbal Cues

•'Find your breathing rhythm!'
•'Pace yourself for the full 5 minutes!'
•'Gentle stretching, don't force it!'
•'Encourage your partner!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Large indoor hall or outdoor space minimum 30m x 20m for shuttle course and circuit stations

Surface Check

Non-slip surface essential for running and turning, check for wet areas or debris

Equipment Safety

Safety Checks

•Ensure cones are stable and visible
•Check benches are secure and at appropriate height
•Verify tape measures are properly attached and not sharp

Risk Management

Key Risks

•Collisions during shuttle runs
•Slips and falls during turning
•Over-exertion during cardiovascular exercise
•Injury from forced stretching

Risk Mitigation

•Staggered start positions and clear running lanes
•Emphasis on personal pacing rather than competition
•Constant monitoring for signs of fatigue or distress
•Clear instruction on gentle stretching with no forcing

Supervision & Emergency Procedures

Supervision Points

•Position to observe all shuttle lanes simultaneously
•Circulate during circuit to monitor stretching technique
•Watch for students showing signs of over-exertion

Emergency Procedures

Stop activity immediately if any student shows distress, ensure water available, walking recovery for all students