Demonstrate all skills acquired through the Skills Test as directed by the instructor.
Participate in single games up to 5 points as directed by the instructor.
NATIONAL STANDARDS: 1 – 5
Introductory Activity (2-3 Minutes)
Eliminate to allow more time for Skill Test.
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 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 (15-20 Minutes)
Explain Skill Test (see the handout below).
Use Whistle Mixer to create groups of 4.
Direct four students to go to each court.
When the Skill Test sheets are completed, students submit them to the instructor.