PE Summer Term Project.

1) Keep a log of all the activities that you do

It is important for you to keep fit and healthy during your time ‘at home’ and we would like you to keep a log of all

the activities that you do. You can use the template below or create your own style fitness log book. So that you can

fill in your log book with the relevant information and learn about health and fitness we have included a ‘help sheet’.

We have also included a list of useful video links that will hopefully keep you active in many different ways. We also

want you to ‘be safe’ when taking part in any activity so a few things to remember;

Check with an adult in your home if you can use equipment for your gym set up

Make sure your gym set up is safe before you use it

Warm-up and cool down to prevent injury and help flexibility

Only exercise outside if it is safe to do so

If you feel any pain or discomfort when performing an exercise, stop.

2) Develop an understanding of the summer sports.

Particularly during the time when you should be having a PE lesson, we would like you to make that extra effort to

keep active and develop basic skills. At this time in the school term you would have been covering the summer

sports such as rounders, cricket, tennis and athletics and although you may not have the facilities and equipment at

home there are a few activities that you could do to help develop the fundamental skills of these sports.

3) Design your own home gym. HOUSE COMPETITION.

Using items found in your home can you perform a number of different activities that would develop your muscular

strength/endurance. Your ideas will need to be written down and clearly explained so that someone else would be

able to follow your instructions on how to use ‘your home gym’. We have included some ideas on how you could

use some household equipment in your plan.

So, your first 2 weeks of PE

1. Start your summer term fitness log book (long term project)

2. Summer sports – Striking and Fielding e.g. rounders and cricket

Throwing and catching

Co-ordination skills to help timing when batting

Agility – help improve your speed and balance when making runs or

completing a rounder

3. Start planning your ‘home gym’ activity stations (long term project)

Links to useful websites/ video clips to keep you active.

Glen Higgins Workout – fun workouts based on film characters. Click below to view the Fortnite Fitness Workout

(series 1 moves – apparently). This will be a great activity to do with a younger sibling.

https://www.youtube.com/watch?v=MnpxQr3KXNw

Try the Avengers workout, there are some challenging moves on this one!

Fitness Blender – a number of fitness workouts

https://www.youtube.com/watch?v=tbbZBtdd20U

30 minute hip hop fit workout – “nice”

https://www.youtube.com/watch?v=ZWk19OVon2k

Just Dance – try out a number of dance routines to get you moving

https://www.youtube.com/watch?v=ByR75vokUUs

Try and learn a dance routine – Blanco Brown (The Git Up)

https://www.youtube.com/watch?v=DT4kQlM5xuE

FITNESS LOG – SUMMER TERM

DATE ACTIVITY DESCRIPTION

TIME SPENT or NUMBER OF REPETITIONS

HEALTH RELATED COMPONENT

SKILL RELATED COMPONENET

Heart Rate (BPM)

Specific muscle groups used

FITNESS LOG – SUMMER TERM (EXAMPLE)

DATE ACTIVITY DESCRIPTION

TIME SPENT or NUMBER OF REPETITIONS

HEALTH RELATED COMPONENT

SKILL RELATED COMPONENET

Heart Rate (BPM)

Specific muscle groups used

20th

April Brisk Walk Monopoly Fitness Game

45 minutes Cardio vascular fitness Muscular Strength/Endurance

21st April

Walk Agility ladder exercises in garden

30 minutes 10 reps with walk back

CV fitness Agility

22nd April

Gardening Joe Wicks HITT session

15 minutes 30 minutes

Muscular Endurance CV fitness /Muscular strength & endurance

Upper arms – biceps, triceps , deltoids

23rd April

Home gym work out

15 minute session 3 sets of 12 repetitions

Muscular Strength

Squats – Quadriceps Push ups – biceps, triceps, deltoid Plank – abdominals Dips – triceps

24th April

Throwing and catching Bike Ride with family

10 minutes 1 hour

CV fitness Muscular Endurance

Co-ordination

25th April

Garden agility course Snakes and Ladders Game

4 reps with rest

Agility Legs

DESIGN YOUR OWN HOME GYM

Home Gym www.active,com

Stairs

If you have a set of stairs in your house, you have an array of exercises--right at your feet.

Stand on the stair so your heels are hanging off the back of a step. Use the rail to balance yourself as you stand onto your tiptoes. Lower your heel down and then repeat. This is a great calf exercise.

Challenge: Try loading a laundry basket up with clothes and place a container of detergent on top. Hike up and down the stairs with that load. You just created a cardio workout with weights.

A Wall

Pick a wall, any wall. Get nice and close. Stand with your back toward the wall and feet shoulder -width apart. Place your upper back on the wall and sit down into a squat. Lower down so your legs are in a 90-degree angle and hold for 30 to 60 seconds. Performing a wall sit is one of the best ways to tone your legs and core all at the same time.

Broom

Take the broom and grip it with both hands, about shoulder-width apart. Fingers face forward. Press it up, overhead and then rest it on your upper back, just below the base of your neck. Stand tall and engage your core. Twist the broomstick and your right arm forward, while allowing the left arm to move backward. Return to centre and then twist to the right.

Use soup cans as small weights. Whether you’re a chicken noodle or tomato fan, soup cans are the ideal size for small hand weights. Use them for low-weight, high-repetition movements such as biceps curl pulses or overhead triceps extensions to build upper body muscular endurance

Use a bike pump for triceps strength. Granted, you’ll have to deflate and inflate a few tires, but challenge yourself by seeing how fast you can go through four cycles. Place two feet on the pump to keep it steady, then use your arms and core to inflate the tube.

Use a laundry basket for a deadlift. Start standing with a microbend in the knees. Send hips back to lower down and grab the basket. Engage hamstrings and glutes to press hips forward back to start. Aim for 3 sets of 20 basket deadlifts.

Use your toilet for box squats. Stand facing away from the toilet with the lid closed. Send hips back to lower until glutes tap lid then return to starting position. Repeat.

Use a couch for glute bridges. Lie faceup on the floor and rest your heels on the edge of your couch. This is your starting position. Squeeze through the glutes and raise your hips, creating a straight line from shoulders to knees. Lower back to start for 1 rep. Repeat.

HELP SHEET

Your Heart Rate Zones When you are keeping active, if you can get your heart rate between 60% and 80% of your maximum, you will benefit your cardio vascular fitness. It is recommended that you do this 3 to 4 times a week for approximately 15-20 minutes. Think about how you felt when you did your post run. ‘PE with Joe’ will probably get your heart rate up!! Use the following formula to work out your aerobic training zone. (220) - (your age) = MaxHR;

(MaxHR) x (60% to 80%) = aerobic training zone;

(MaxHR) x (80% to 90%) = anaerobic

When you have completed any form of activity, take your pulse and

record the BPM (Beats Per Minute) in your log book. If you need help

to do this, click on the link below. Remember being active for an hour a

day doesn’t mean you have to be in your aerobic training zone for an

hour a day.

https://www.youtube.com/watch?v=K8ryHOgfTtY

AGILITY WORK

Here are some ideas to develop your agility. You can use the

following examples and create your own agility trail outside if it is safe

to do so (within your home environment)

Agility Trail

1, Side stepping

2, Diagonal Running Change of direction/Push Off

3, Ladder work

4, Slalom/Fast

5, Sit ups/Press ups/star jumps/squats x10

6, Collect balls and place on spots

7, Repeat above using opposite lead leg

Time yourself on the same agility course and see if you can make an

improvement.

Take your pulse after completion and make a note in your log book

SPEED LADDER DRILLS – here are some examples of how to use a ladder to improve your agility. Can you create your

own ladder at home and follow the plans below or even come up with your own ideas?

You don’t need to have an agility ladder to be able to do these exercises, you could use lines on a tiled kitchen floor,

chalk lines, pieces of string or cut up an old tea towel into strips and use these.

You could set up and try out the Dot Drill

https://www.google.com/search?q=BFS+dot+drill+for+begginners&rlz=1C1GKLB_enGB639GB639&oq=BFS+

dot+drill+for+begginners&aqs=chrome..69i57j33.6752j0j7&sourceid=chrome&ie=UTF-

8#kpvalbx=_KzuOXoyeFo73gAaavYCAAQ36

According to the NHS

NHS guidelines for keeping active

Children and young people (aged 5-18) need to do 2 types of physical activity each week to keep healthy. These activities are:

aerobic exercise

exercises to strengthen your muscles and bones

Children and young people aged 5 to 18 should:

aim for an average of at least 60 minutes of moderate intensity physical activity a day across the week

What counts as moderate activity?

Moderate intensity activities will raise your heart rate, and make you breathe faster and feel warmer.

One way to tell if you’re working at a moderate intensity level is if you can still talk but not sing.

For further information about how active you should be please visit the following site:

https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people/

Throwing and catching skills

Hand eye co ordination test.

Do this test first, and, if you choose to work on throwing and catching skills over the next 2 weeks, test again and see if there has been any improvement. Remember to record your scores in your log book

Required Resources To conduct this test, you will require:

Tennis Ball

Stopwatch

Smooth Wall

Assistant

How to conduct the test

This test requires the athlete to throw and catch a tennis ball off a wall.

The athlete warms up for 10 minutes

The athlete stands two metres away from a smooth wall

The assistant gives the command "GO" and starts the stopwatch

The athlete throws a tennis ball with their right hand against the wall and catches it

with the left hand, throws the ball with the left hand and catches it with the right hand.

This cycle of throwing and catching is repeated for 30 seconds

The assistant counts the number of catches and stops the test after 30 seconds

The assistant records the number of catches

Assessment

The following normative data, for 15 to 16-year-olds, is available for this test

(Beashel and Taylor (1997)[1])

Age Excellent Above Average Average Below Average Poor

15-16 years >35 30 - 35 25 - 29 20 - 24 <20

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is

expected that, with appropriate training between each test, the analysis would

indicate an improvement in the athlete's hand-eye coordination skill.

Try this to help improve your throwing and catching skills (hand eye co-ordination)

An old school playground game - Sevens

Seven-seys: Throw the ball against the wall seven times and catch it. Six-seys: Throw the ball against the wall, allow it to come back and bounce on the ground once, then catch it. Repeat six times. Five-seys: Bounce the ball on the ground five times and catch it. Four-seys: Throw the ball against the wall. When it comes back, divert it with the palm of your hand, and without catching it, bounce it twice on the ground, then divert it again with the palm to bounce it off the wall, then catch it. Repeat four times. Three-seys: Bounce the ball on the ground once then divert it with the palm of your hand against the wall and when it bounces back, catch it. Repeat three times. Two-seys: Throw the ball under one leg against the wall and when it bounces back, catch it. Repeat two times. One-seys: Throw the ball against the wall, then spin around quickly, and catch it without letting it hit the ground. Do this once only.

Any other throwing and catching activities will help. If you can work with someone, practice for accuracy and consistency. Try aiming at targets for overarm or into buckets for underarm.

Good luck and enjoy.