EQUIPMENT:
OUTCOMES:
The student will:
NATIONAL STANDARDS: 1-5
INSTRUCTIONS:
Eliminate to allow time to play tennis.
INSTRUCTIONS:
Interval training involves carefully controlling the work and rest intervals of the participant. Intervals of work (exercise) and rest can be measured in distance, repetitions, or time. Interval training is done by monitoring the heart rate. The student first needs to get the heart rate up to 120 to 140 beats per minute with a warm-up routine. Strenuous activity is then performed to push the heart rate into the 170 to 180 beats-per-minute range. At this point, the student begins the rest interval (usually walking) until the heart rate returns to 120 to 140 beats per minute. Theoretically, the amount of time it takes for the heart rate to return to 120 to 140 beats per minute should not exceed 90 seconds. The major advantage of interval training is that endurance can be increased markedly in a short time.
When the heart rate is elevated, stop the class, and perform some strength and flexibility exercises.
Strength Exercises: Curl-ups; Push-ups; Reverse Push-ups
Stretching Lower Leg, Bear Hug, Hurdler’s Stretch
Sitting Side Stretch, Back Bender
TEACHING HINTS:
Scattered formation.
Teach students how to monitor their heart rate, first warming up to 120-140 beats per minute music. Then strenuous activity is alternated with rest interval; 45 seconds for strenuous activity followed by 30 seconds rest period. Heart rate is taken before and after rest period.
Use alternating periods of music and silence to signal intervals.
Interval training can be used with various locomotor movements. For example, the following work and rest activities can be alternated. Intervals can be measured in either distance or time.
Work activities Rest activities
Brisk walking Slow walking
Jogging Walking
Sprinting Jogging
Rope jumping Walking
Jumping in place Walking
TEACHING HINTS:
Assign students to tournament court by explaining Round Robin Chart.
Students not interested in tournament play can be assigned a singles/doubles game.
INSTRUCTIONS:
Review tournament rules.
Establish which team plays, which team for the final tournament day.
Cheer: Yea, the tournament is here!