Video: Fitness circuit (Part 3): Designing a fitness circuit

﻿Hi everyone, my name is Alistair and today we're going to be doing some exercise. For this lesson you will need some cans, that could be tins of soup or cans of pop, a scarf, a chair and a ball. If you haven't got any of these items, you can substitute them for other things that you have around your house and that will be fine. Press pause whilst you get things ready. Let's get ready. Find a quiet, clear space to work away from distractions. Ensure the area is safe and that your child is feeling fit and well to take part in the lesson. Check that you're wearing the right clothes for sports and physical activity. I'd encouraged your child to be as independent as possible with this. Make sure your resources are nearby. Use a familiar reference to prepare the learner that the activity is going to start. This could be a symbol, a sound, or even a song. Press pause whilst you get things ready. It's time to look, listen and learn. First we need to get our muscles ready for exercise. In today's warm up, we're going to look at some dynamic movements. And we're really going to try and see if we can get our heart rate going and beating a bit faster. So you really will see some persistence of your child cause this might be quite intense and quite difficult. So we're going to start with some jogging on the spot. So just nice gentle jog on the spot to start with. You might eventually start to speed that up a bit, start to think about those arms pumping, see if we can get our knees a bit higher whilst we're jogging on the spot. And then we're going to... in a moment, try and go really super fast so as fast as we possibly can, jogging on the spot. So after three seconds, one, two, three fast feet get those arms pumping, get those legs moving as fast as you possibly can. Keep going and back to a jog, so you can already start to feel our heart rate going a bit faster. Jogging again, and in a moment, I'm going to go back to fast feet. After three as fast as we can one, two, three fast feet. Really fast. Those arms are pumping, those legs are pumping and slow back down into a jog, you might see your child start to anticipate... after three days, anticipate the fast feet and the really quick movement. So one last time into fast feet after three seconds, one, two three fast feet. Great, work everyone and slow back down. Shake your arms off, shake your legs off. In our last circuit, we did some jumping. So we're going to go back and before we get into some stretches, we're going to do some more jumping. So we're going to do some star jumps. Get myself a nice space, my feet together, and I go out and in out and in, 10 star jumps. Nine, eight, seven, six, five, four, three, two, one. And there we go guys, our star jumps. So great work. I can start to feel my heartbreak beating faster, I'm getting quite hot, maybe a bit of sweat there. So the next part of our warmup, we're going to do some stretches. And we're going to do this sitting down. So this is perfect, if your child is a wheelchair user. So, on my seat, I like to warm up using a ball. So we're going to do some stretches. So sit right back on the chair keep a nice straight back with the ball we're going to stretch up as high as we possibly can. So all the way up, to the ceiling, you should feel that in your tummy muscles, so our core are really tight there. So stretch all the way up. And then bring that ball back down. Next time we're going to twist to the sides by keeping hold of the ball, we're going to very slowly just twist to the side. And again, you can feel your tummy muscles there really tight. And if we bring that back to the middle and back down, and then we're going to twist to the other side. So hold my ball in front of me and I'm going to very slowly just twist to the other side. Nice and slow. Again, I can feel that in my tummy muscles that stretch and then back to the middle. And one last time, we start to sequence those movements together. So I'm going to stretch up all the way up and back down, and I'm going to twist to the side and back to the middle and twist to the other side. And there's some great stretches. A brilliant warm up there where you've shown some real persistence to keep going cause it's tricky when we're doing that running on the spot and fast feet and some brilliant stretches too. I think my muscles are ready for exercise. Brilliant work everyone. Pause the video to complete your task. For our exercise today, I've made a fitness circuit with five different stations, it's in quite a small space, this will be fine in your living room, you could do this out in the garden, whatever space works for you and your child. So different stations that work different muscles for us lots of active exercise to get our heart rate moving really quickly and get a good sweat on. So the first one on my yoga mat here, we're going to try some press up, so we're going to try quite easy press ups to start with so I'm going to go down onto my hands and knees. And then all we're going to do is push down and come back up, push down and come back up. You can make this a bit harder by if you come down this is one our Yoga positions and just push down, all the way back up and down, and all the way back up. And you could try and get into a full press up so one and two, one and two. That's our first station on our fitness circuit. Onto our second station. We have a scarf here. Now, there's lots of things we can do in stretches with a scarf, you could have a bit of a tug of war with your child to really get their muscles moving, but we could stretch like this. So imagine you're watching your favourite sports team and really stretching, you can wave the scarf from side to side. Another way you can put your foot into the scarf and slowly stretch. You can bring your arms and pull them towards you. So it gives your biceps your arm muscles a real workout there. So lots of things we can do in terms of our structure. When we come on to our next station, where I pick cushions We're going to do some star jumps. So again, as we're did in our first video, we come out to the side and back in. See how many of those you can do, those are our star jumps. And our next station, we have two cans, it could be a tin of soup, it could be a kind of pop, whatever you have to hand in your house, just do that with your workforce. Lots of things we can do with these here. So I can have them down in front of me. And I can just do a bicep curl there and lift them up. I could have them to the side, lift them over my head there and back down. Lots of things we can do to work our muscles with our tins or our cans. Now, our next one that we have really important here, we're going to run around our circuit going to get our heart rate going so we can jog around the circuit all the way around and see how many laps you can do. And most importantly this time, I have my timer here. I'm going to time 30 seconds on each exercise, and then I'm going to hear a sound so you can get these off the internet you might have on your phone, you might want to count, you could do it however you want it works best for your child. But when the sound goes, I know it's time to change station and go to a different activity. So I'm going to start off with my press ups. So I've got my timer here, all ready to go? Off we go. On to my knees for our press ups. Down and back up, really working those arms. If you can keep your tummy muscles nice and tight that helps to make them a bit more difficult so I come down here. All the way down and push back up. All the way down and push back up. And last couple. I think my timer Is getting to the end. I can hear a sound there on my timer. So that means I need to go onto my next station. And we're starting. So I put my timer down here. I've got my scarf, and I'm going to stretch and stretch all the way. Come to the side and back to the other side. Really stretch. I put my foot in there, really stretch my leg out, pull towards me work my arm muscles. Try the other leg. Oh, I can hear my sound so that means it's time to go on to my next station. So reset my timer and I'm ready for my star jumps. So 15 seconds left. If your child needs to take a break, that's fine. You could have a rest station, you could have a water station where they could get a drink of water. You make the circuit that best meets the needs of your child. They could help you design the circuit. Oh, I can hear my alarm is beeping so it's time to move onto my next exercise. So I'm going to do some bicep curls. So we up we go. And there you can try them both at the same time. Really squeezing your muscles getting a good workout. We could come to the side or with our shoulders all the way up and back down and all the way up. You could have heavier weights, you could have lighter weights again best meet the needs of your child. Oh, I can hear that. That's time for my last station, which is our run around our whole circuit. Or again, if your child is a wheelchair user, they could wheel in and out of the space there. So 30 seconds, ready. So just jog around. Again, try different things and change direction, your child might want to jump around their circuit, they might want to skip around their circuit. You can experiment with different speeds, so I can go really quite fast and I can slow down into a walk, or I go back into a jog. Really experiment and explore different movements. And I think that is my sound going that shows up finished my circuit. Now, you can add different stations into your circuit. You can focus more on your strength and power. You could do more when you're running around, you're jumping, you could be walking and it's really going to get your heart rate going so your child can really help design the circuit here, what we're really looking for is to be as active as possible to get that heart rate moving to get a bit of a sweat on, you'll really see persistence, especially when we're getting towards the last station, and your child is getting a bit tired. So really encouraging with that and see if they can push themselves a bit more each time we do this activity. Pause the video to complete your task. Along with our brilliant exercises, to lead a healthy lifestyle, it's really important that we eat the right things, and that we make sure we get enough sleep as well. So a really great follow up activity with your child would be to design their own healthy snack or meal so I've made a rainbow plate of fruits and vegetables here. So I've got some strawberries some lemons some rocket salads, some blueberries, some cherries, some oranges, it's a great opportunity to introduce your child to new foods, that they might really enjoy and help them to be really, really healthy, I would really recommend you have a look at our independent living sessions. There's some great tips on how to be healthy there, and also how your child can become really as independent as they possibly can be there. So really have lots of fun in making your healthy snack and enjoy your healthy eating activity here. So the best bit of course, is having a bit of a trial at the end, so I'm going to enjoy the strawberry here. Delicious. Pause the video to complete your task. We can make things easier by concentrating on simple gross motor movements as part of our circuit. For example walking, we could focus on fewer skills and movements and progress at a pace that's appropriate to your child. To make it harder, you can look at our masterclass sessions and explore top tips from elite athletes. You can describe how your body feels before, during and after exercises and see how it changes. More ideas with a parent or carer, visit a local park and try out the outdoor fitness equipment they have. You can ask your parent or carer to help you research what foods we can eat to ensure we have a healthy and balanced diet. Try making a healthy meal or snack. All of our activities can be adapted using the STEP Principle. That's the space, the task, the equipment we use, and how people might help us. For example, we could use a balloon with beads in to support visually-impaired learners. We could have bigger brighter resources, you could adapt the space and activity to suit a wheelchair user. For example, seated push ups to build strength. Hold on to wheelchair handles and lift your body. But make sure the brakes are on first. Great work everyone. Hope you enjoyed your healthy snack. Don't forget to remember to exercise, to have healthy foods, and to make sure you get enough sleep. Bye. I'll see you next time. Share your work with Oak National. If you'd like to please ask your parents or carer to share your work on Twitter tagging @OakNational and using the #LearnwithOak. We'd love to see your brilliant work.

Lesson summary: Fitness circuit (Part 3): Designing a fitness circuit

In this lesson we learn about the different ways we can keep healthy and design our own fitness circuit.

Physical Development

Fitness circuit (Part 3): Designing a fitness circuit

Video

Lesson summary: Fitness circuit (Part 3): Designing a fitness circuit

Time to move!

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