1 Clipboard and pencil and score sheet per 2 students
1 Record of Games Sheet per student from lesson 11.
Music for Interval Training
The student will:
The student will participate in an aerobic workout to improve their overall fitness.
Participate in Round Robin Tournament using skills demonstrated by the instructor.
NATIONAL STANDARDS: 1-5
Introductory Activity (2-3 Minutes)
Eliminate to allow time for tournament play.
Fitness Development (8-12 Minutes)
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.
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 a rest period.
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
Rope jumping Walking
Jumping in place Walking
Lesson Focus and Closing Activity (15-25 Minutes)
2 Day Round Robin Tournament
All tournament games will be to 7 points.
Each student will record the results of their games on their Record of Games sheet (see the form in Lesson 11) and submit it to the instructor at the end of each class period.
Divide students into groups of 5 based on skill level.
Each student will play a 7-point game against each student in his group. (Each student will end up playing four different opponents during the 2-day tournament.)
Discuss how each of the tournament games is going. Clarify questions regarding rules/ Records of Games Sheets. What muscles were used during fitness today? Was anything particularly challenging during the Aerobic Workout?