Fitness Options


Aim: This course aims to explore a variety of methods of facilitating fitness activities in Physical Education, Boot Camp, Sport, when training a Sporting Team or in our Personal Training.

Health and Safety Check: We will be exploring and participating in a variety of moderate to high intensity activities. If there is anyone with an injury, heart condition, asthma etc that may not be able to safely complete these activities, please let me know now? Please be aware of your own limitations and take a rest if you require it. Injury can occur if our bodies aren’t conditioned to the load we place it under. It is always best when starting an exercise to gradually increase the load of a period of weeks to reduce the risk of injury.

Adaptation: Use it or lose it! The body will react to the training loads imposed by increasing its ability to cope with those loads. Adaptation refers to the body's ability to adjust to increased or decreased physical demands. As soon as a body feels a stress beyond what it is used to, it will begin adaptation to be better prepared to respond to similar stresses in the future. For a positive adaptation to occur, we must train ourselves beyond our current capacity. Our bodies have been amazingly created by God to adapt to the demands we place it under. If we choose to be sedentary / idle, our bodies will adapt to the limited demand for physical activity and we will have a poor physical capacity. By regularly exercising and continuing to safely push our body, adaptation will occur.

Positive health benefits of being active:
• Improves mood by stimulating brain chemicals that make us feel happier.

• Boosts energy levels.

• Promotes better sleep.

• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about.
• Promotes psychological well-being.

• Reduces the risk of dying prematurely.
• Reduces the risk of dying prematurely from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.


Tip: Be prepared! Have the gym set up or at the very least know what it is you are going to do before you get there. This is what students are accustom to in their extracurricular sporting clubs and we can lose students interest and our credibility quickly if we aren’t prepared.

Warm up is essential: We will be completing a thorough warm up due to the intensive nature of the session. Warm up helps us to decrease risk of injury.

Warm up:  2 single file lines. Slow jog, high knees, butt kicks, side to side, karaoke, leaps, ground touch, short burst, open the gate, close the gate, lunges, high kicks

Stretch: Main leg muscle groups; quads, hamstring, calves, groin. Paired stretching; sitting reaching for toes, leg up hamstring stretch.



Exercise Activities

Tabata Exercises: Founded by Japanese scientist, Izumi Tabata. Tabata requires athlete to work at maximal intensity levels for a burst of 20 seconds, followed by a 10 second rest. This is repeated 8 times, taking a total of 4 minutes. At this point, allow 1 minute rest before switching exercises. Choose 3-4 exerises to complete a 15-20 minute high intensity workout. You can also use Tabata in a circuit like setting, changing activities after each 20 seconds as opposed to completing the same activity for 8 reps. Tabata has shown to have the best results for weight lose and improvement to both the aerobic and anaerobic system. Get the iPhone App for free.

Activities that can be used: Hill Climber, skipping rope, star jumps, gator slaps, knee tucks, burpees, push ups, step ups, squats, lunges, Toyota jumps, chain saw, sit ups (with ball pass), marker jumps

5 person Shuttle Runs: In groups of 5, 10-20 metres apart, complete sprints. Complete sets of 2,4,6,8

Beep Test: Must be 20m (measure this accurately as a set up which is either more or less will give the students false understandings of their ability). Beep pace starts at 8.5Km/h and increases by 0.5Km/h every minute there after. Don’t leave the line before the beep. Miss 2 beeps consecutively and you are out. Record results and compare with past / future results to chart improvement. Google “Beep Test Table” to analyse gender and specific results.

Pyramids: Sprint 1 shuttle, walk one shuttle. Sprint 2 shuttles, walk one shuttle. Sprint 3 shuttles, walk one shuttle. Continue to 7 and then work your way back to zero. Pyramids can also be used with push ups with a 5 second hold in between using the same formula. 

Mexican Wave: Push ups, sit ups, burpees, Toyota jumps, etc

Large Skipping Rope: Single file line, push up each time some misses the next consecutive jump.

Fitness Spots as a Circuit: Work for 40 seconds at high intensity and then break for 20 seconds whilst moving to the next station. Can include skipping rope activity.

Dice Roll: Roll a dice with the exercise and a dice with number of exercises.

Agility Poles, Ladders, Hurdles: Many activities are possible utilising these simple apparatus. Hurdles –rusn, 2 foot jump, hop, sideways high knees, sideways jump. Ladders –run through 1 foot in each, 2 feet in each, zig zag, hop, side on, etc. Agility poles –agility testing straight line, time trial agility set up as Yr 11 complete.

Sprint Tag: Lying face down as pairs in a single file line. When whistle is blown sprint to designated line. Exercise as a penalty if caught by tagger.

Mr Rope Jog: Jog with Mr Rope held with an outstretched arm. 2x Mr Rope, aim to catch the rope in front whilst running around the oval. In 2 teams, divided equally facing their team mates, pull rope as quickly as possible to designated area.

Miller 20 Metre Run: 5 minute shuttle test. How many laps can you run in 5 minutes? Best score =60. Google search to find Miller recording table to see fitness capacity for your age and gender.

Coopers 12 Minute Run: Place markers every 10m around the oval. Participants see how much distance they can cover in 12 minutes by counting their laps and counting the distance in lots of 10 of their last lap. Google search to find recording table to see fitness capacity for your age and gender.

Shuttle Agility Runs: Sometimes known as suicides. Set up 6 markers 5 meters apart. Athletes sprint from the first marker to the second marker and back to the first. Repeat all the way up to the final marker. Complete 3 shuttle runs at maximum intensity. This can be done in pairs taking off as soon as the partner finishes, or as an entire group with 1 minute’s recovery between each run.

Wallaby Run: Students jog shoulder to shoulder in a straight line. Every time the whistles blows, students drop flat to their chest, the following whistle signals for the run to resume.

Boot Camp Area Activities: 1 minute circuit at each station. Tabata 2 times at each station

Boxing: Using the speed pads and boxing gloves, this can be taught with many variations. One variations is “Hide the Trainer”. Students box with left / right jag combo. When the whistle sounds the trainer in the speed pads runs far away from the boxer until the second whistle sounds and the boxer finds the trainer and resumes boxing. boxes then 1 push up. Repeat 5 times and try be the first to complete the set of 5 reps.


THEN ...

Recovery: Helps return the body to natural state, clear lactic acid, reduce stiffness and speed up the recovery time. Slow jog à walk and stretch.

Rehydrate: Ensure to replace the fluids lost during this session with adequate levels of water. 600ml for every 500g of lost body weight.




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