Lesson 1 - Cardio & Flexibility Assessment
Personal Fitness & Circuit Skills
•Year 5
•Health Related Fitness
•Start Planning Better PE Lessons
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What's included
- Complete activity instructions & timing
- Teaching tips & differentiation strategies
- Assessment guidance & success criteria
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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
Mark 20-metre shuttle course with clear turning points
Alternative: Markers, chalk lines
Position for sit-and-reach stations with overhang
Alternative: Boxes, steps
Attach to benches with zero point at edge
Alternative: Rulers, measuring sticks
Position centrally for circuit motivation
Alternative: Whistle for timing
For accurate 5-minute shuttle timing
Alternative: Phone timer, wall clock
For tracking shuttle counts and flexibility scores
Alternative: Whiteboard, mental notes
Key Vocabulary
The ability of the heart and lungs to supply oxygen to working muscles during sustained exercise
Controlling your speed to maintain energy throughout an activity
The range of movement possible at a joint
A steady pattern of breathing during exercise to supply oxygen efficiently
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
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