Lesson 1 - Sustained Running & Flexibility
Fitness Foundations & Performance
•Year 6
•Health Related Fitness
•Start Planning Better PE Lessons
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How can we train our bodies to sustain exercise and improve flexibility for better performance in sport?
Learning Objectives
- To sustain pace when running for extended periods
- To understand the physical and mental benefits of regular exercise
- To demonstrate effective warm-up and flexibility techniques
Key Outcomes
- Students will complete a 5-minute shuttle run whilst maintaining steady pace
- Students will demonstrate understanding of exercise benefits through discussion
- Students will perform flexibility tests and exercises with correct technique
Equipment & Resources Required
Mark 10m shuttle run distance
Alternative: Bean bags, markers, chalk lines
For timing 5-minute shuttle run
Alternative: Phone timer, wall clock with second hand
For sit and reach flexibility test
Alternative: Ruler, metre stick
Positioned for sit and reach test stations
Alternative: Gym mats, wall edge
Motivational music for circuit stations
Alternative: Phone speaker, background music
For recording shuttle run and flexibility results
Alternative: Digital tablet, observation notes
Key Vocabulary
Relating to the heart and blood vessels
The ability to move joints through their full range of motion
The ability to sustain prolonged physical effort
Controlling speed to maintain performance over time
The extent of movement possible at a joint
Skill Progression Pathway
Understanding where pupils are coming from and where they're going
Prior Learning
- Basic running techniques and pacing
- Simple warm-up movements
- Understanding of pulse and breathing changes during exercise
Current Skills
- Sustained running with pace control
- Advanced flexibility techniques
- Self-motivation during challenging exercise
Next Steps
- Fitness planning and goal setting
- Advanced cardiovascular training
- Leadership in fitness activities
Milestone Indicators
Key Teaching Points
- Pacing is crucial for sustained performance - start steady, maintain rhythm
- Flexibility prevents injury and improves sports performance
- Personal improvement and effort matter more than comparison with others
- Proper breathing technique supports endurance and reduces fatigue
- Partner support and encouragement enhance everyone's performance
- Regular exercise provides both physical and mental health benefits
- Cool-down and reflection help consolidate learning and recovery
Common Misconceptions
- Faster always means better - emphasise sustained pace over speed
- Stretching should be painful - teach comfort zone and gradual progression
- Fitness is only about physical strength - include mental resilience aspects
- Competition with others is primary goal - focus on personal challenges
- Exercise benefits are only physical - discuss mental and emotional benefits
SEN Adaptations
ADHD
- Shorter time intervals, clear expectations, role as exercise leader for engagement
dyspraxia
- Simplified movements, extra demonstration time, focus on personal improvement
autism spectrum
- Clear routine explanation, visual schedule cards, quiet zone available for breaks
visual impairment
- Tactile markers for course boundaries, verbal descriptions of all movements, buddy system
hearing impairment
- Visual demonstrations, written station instructions, vibrating timer for intervals
physical disability
- Seated versions of exercises, modified distances, wheelchair-accessible alternatives
Cross-Curricular Links
English
Using specific vocabulary to describe physical sensations and experiences
Maths
Measuring distances, timing, counting shuttles, recording and comparing data
Science
Understanding body systems, heart rate, breathing, muscle function during exercise
PSHE
Perseverance, resilience, supporting others, understanding physical and mental wellbeing
Teacher Guidance
Positioning
Mobile throughout lesson - centre for demonstrations, perimeter for monitoring
Observation Focus
Sustained effort, technique quality, peer support, safety awareness
Intervention Points
When students show signs of overexertion, poor technique, or lack of support
Demonstration Notes
Model all exercises clearly, emphasise safety and control over performance
Verbal Cues
- •'Breathe steadily, find your rhythm'
- •'Control the movement, don't force it'
- •'Great effort, keep that pace!'
- •'Support your partner, encourage them'
Safety Considerations
Space & Surface Requirements
Space Requirements
Minimum 20m x 15m indoor space or equivalent outdoor area
Surface Check
Non-slip surface, free from obstacles, adequate ceiling height for jumping
Equipment Safety
Safety Checks
- •Stable benches positioned away from walls
- •Cones with rounded edges, securely placed
- •Tape measures with safe recoil mechanisms
Risk Management
Key Risks
- •Overexertion during sustained running
- •Muscle strain from excessive stretching
- •Collisions at shuttle run turning points
- •Falls during balance activities
Risk Mitigation
- •Clear pacing guidance and monitoring during shuttle run
- •Emphasis on comfort zone during flexibility work
- •Adequate spacing and clear boundaries at all stations
- •Partner support system throughout activities
Supervision & Emergency Procedures
Supervision Points
- •Position for visibility of all shuttle runners
- •Circulate during flexibility circuit to monitor technique
- •Watch for signs of overexertion or distress
Emergency Procedures
Stop signal established, first aid kit accessible, water available for recovery