We need to know how to stay safe in this lesson.

First, the parent or trusted adult should be with you throughout the lesson.

The lesson should take place outdoors, ensure there is space for you to work safely including overhead, wear trainers and please make sure they are laced up or the Velcro is attached properly.

Make sure the ground, the floor is not slippery, wear comfortable clothing, tie your hair up if needed, and remove any jewellery.

Pause the video now if there is anything you need to get ready.

The equipment required This lesson is PE kit.

So t-shirt, shorts, tracksuit bottoms or leggings, trainers for outside it is a little cold, then a long sleeve top.

If it is a zip top, please ensure the zip is done up and not floating about.

You'll also require a ball and a wall if possible, and cones or similar.

Hello, my name is Mr. Frapwell, and today we will be learning about how we develop healthy habits.

And we will draw on your previous knowledge of what you will know about skill related fitness in particular agility, balance and coordination, and any health related fitness activity you've done with your teachers in school.

And we're going to apply that to a skill circuit, which I'm going to challenge you to design during the lesson.

But we're also going to link the formation of healthy habits to what we know about the three stages of skill learning.

And your teachers may have introduced you to those three stages of skill learning in lower Key Stage two, years three and four.

But if not, I will explain them to you in this lesson.

I look forward to working with you.

I'll get changed, I'll see you for the warm up and a couple of slides.

Let's develop some healthy habits.

This lesson is structured in four parts.

The first part is a warm-up, the second we will be looking at the three stages of habit, the third, we will focus on developing healthy habits, and the fourth part is the cool-down.

In this lesson, we will introduce three key words.

And in different sections of the lesson, we will use and explain the key words in a physical education context.

The first key word is habit.

And that means a behaviour pattern that is regularly followed, which can become automatic.

The second key word is healthy.

And I use healthy to mean the complete physical, mental and social well being not just the absence of sickness, or weakness.

And the third and final key word is repetition.

And that just refers to an action or exercise that is repeated but can help us form habits.

So let's warm up and increase our heart rate, our breathing rate, introduce some new ball manipulation challenges and let's mobilise our joints.

Come on.

For the warm-up, we're going to do a general running warm-up and then it will get quicker, and then we'll mobilise our shoulder, and our hip joints and you can do this with me.

So for the next part of the warmup, the ball manipulation practises, I'm going to show you the different activities and introduce some new ones, and then you can hit the ball slide and follow those.

First, just normal dribbling with a ball, and every time we do an activity, we will then dribble with the ball, then do another activity, dribble with the ball, and so on and so on.

And you can mix up the different activities as in when you choose.

And remember, with all of these ball manipulation practises, it is working your superpower of agility, balance, and coordination.

And that will really help your consistency, your fluency, and precision.

Just keep practising.

Well done, I'm working through those warm up activities too with Mr. F.

Ready, ready.

So a recap about a warm-up and I want you to tell me which statement is false.

And you need to really focus and consider your answer.

Option one, a warm-up can help prevent lactic acid.

Option two, a warmup should include stationary or static stretching.

Option three, a warm up helps prevent injury.

And option for a warm up raises the heart rate and breathing rate.

One of those statements is false.

Pause the video now if you need some thinking time, and if you answered option two, a warm up should include stationary or static stretching, that is the correct answer, because the statement is false.

In this section, we will introduce our first key word, habit.

And we will look at the three stages of habit.

And I have termed them thinking, linking and unthinking.

Let's explore those terms and more.

So, in this section, we are looking at thinking, linking and unthinking.

I use those words, because it is easy for you to remember thinking, linking, unthinking, and they kind of rhyme.

They are words that are associated with the stages of skill learning.

The actual words are cognitive, that's the thinking, associative, that's the linking bit, and automatic, which is the unthinking stage.

And all they basically mean is that when you first are trying to learn a skill, have you ever heard the phrase, you're overthinking it, you have to think through the different actions that you have to coordinate? What happens then, sometimes without you realising it, you move to the associative stage, the linking stage and you start linking some of the points that I've given you and recognising that in the movement and thinking, yes, I'm linking them up and saying, Yes, I understand what Mr. F is talking about now and I'm starting to feel that with the movements.

And you will eventually with practise, move on to the unthinking state, or the automatic stage.

And unthinking if you look at the synonym of unthinking one of them is instinctive, that you perform something, you perform a skill without really having to think about it, it becomes automatic.

And with practise, these skills will start to become automatic with you.

So stay positive, stay focused, and in this section, all I want you to do is pick one or two skills that you found difficult to master and identify whether you're at the thinking stage, or the linking stage.

And develop some challenges to help you move to the automatic stage or the unthinking stage.

So you set your challenges, you know lots of the practises that you want to master and I've been showing you, let's work those for a good few minutes.

Stay positive, all the very best.

Pause the video now.

So a recap for you which again, requires you to focus and really listen to the words being said.

So tell me which statement is true.

Option one, a habit is something that is bad, a bad habit.

Option two, habitat is a behaviour pattern that is regularly followed which can become automatic.

Option three, habit is a behaviour pattern that is regularly followed, which can become automatic.

And option four, a habit is something that is good, a good habit.

Pause the video now if you need some more thinking time, and if you answered option three, habit is a behaviour pattern that is regularly followed which can become automatic, that is correct.

Option two, which just says the same sentence, but we started with habitat, and habitat and habit are two different things.

And option one and option four, a habit can be both good or bad.

So if it's only bad, that isn't true, and if it's only good, it's not true.

Well, then four focusing wild and for listening, if you got it correct.

In this section of the lesson, we will focus on developing healthy habits and repetition.

And that introduces our second and third key words, healthy and repetition.

So what I want you to do now is devise your own circuit, where you will rotate different skill practises, and I want you to do them for about 12 minutes.

So I'm going to choose six activities, and each activity I will do for a minute, and then I will repeat them, and that will get me my 12 minutes.

And the first activity I'm going to do is passing the ball against the wall at an angle.

And that's going to work my skill related fitness in terms of my agility, balance and coordination.

And it's going to work my health related fitness because it's going to raise my heart rate and breathing rate, so that I can do the activity continuously.

So I'm just going to perform my circuit, so that you can see what I'm doing.

If you want to you can copy that, if not, you can then devise your own.

Using the skills and the activities I've shown you in the last few lessons.

Well done on either following my session, or developing your own session.

And on the pause slide, I asked you to suggest why do you think those practises might lead to healthy habits? And the answer really is habits can take a long time to form but the more frequent that you do them, the faster they form.

So the more frequently you can do activities like that, the better your skill habits will become automatic.

And it's a healthy habit as well because we are doing the activities with movement, and we are working our heart and lungs and improving their efficiency.

Three with Mr. F.

Ready, ready, ready.

So my recap question is a true or false question.

And the statement I'm going to make is, habits don't take a long time to create and they form faster when we do them very little.

Is that statement true or false? Pause the video now if you need some thinking time, and if you answered false, that is correct.

Because habits are formed over time, they can take a long time to create, and they form faster when we do them a lot.

In the cool-down, we're going to do some slower running to relax, and we are going to stretch out our muscles to help them relax.

I'll show you some stretches, but I want you to use your knowledge of stretches from your school PE before learning online with me to do some more stretches.

So for the cool-down, when you get to the pause slide, just follow the instructions, but the one instruction I want you to take note of is when you are cooling down, I want you to be thinking about ideas that you could introduce into your normal daily lives.

Your normal daily routine, and form healthy habits.

And one example of a healthy habit that you do every day is you clean your teeth.

That is a healthy habit.

And because we've done it over a long time, it becomes automatic, your parents don't need to remind you anymore, maybe they do.

So think of ideas of what you could do in your normal daily routine that would help your physical activity, that would help your skill related fitness or your health related fitness.

Pause the video now.

Well done, on working through the cool-down, and well done on coming up with some ideas for healthy habits.

I'm not sure what you've come up with, but some ideas that I've got is that if you tried to introduce something new to a habit that you've already got or a routine you've already got, it becomes easy.

So an example I've got is when you clean your teeth, why not work on your balance, for example, that will help you perform some of these skills whilst you are cleaning your teeth.

So balance on one leg or balance on one leg for one minute, balance on the other leg for the other minute while you're cleaning your teeth.

Some other examples, every time you go to the bathroom, you might do 10 jumping jacks.

If you've got stairs in your house, every time you go upstairs, you run up the stairs, you walk down the stairs carefully and then you run up again, and then do what you wanted to do upstairs.

So there are lots of healthy habits you can do, and if you start small, but then gradually increase them they will become a habit.

Three with Mr. F.

Ready, ready, ready.

A massive thank you for working with me this lesson, and indeed, the last six lessons where we focused on passing receiving in both handling skills and kicking skills.

And through learning those passing and receiving skills, we learn about how we can keep ourselves safe, and some superpowers of how we orientate our body position.

And that was important for any activity.

We learned about ABC superpower and how that linked to consistency, fluency and precision.

We learned about positive attitudes and how we can be responsible for that.

And the superpower of learning behaviours in physical education, plan, perform and evaluate so that we can improve our own performance.

We learned about focus when we are learning, especially when our bodies were tired and how we can block out negative external and internal factors and use mental rehearsal to keep going, to stay focused, and achieve.

And that lead into solution focused practise staying positive all the time, recognising what we can do and building on that.

And that has culminated in being aware of skill learning, thinking, linking and unthinking and using what we know about those three stages of skill learning and applying it to developing healthy habits.

Developing healthy habits are great for a healthy active lifestyle.

Stay safe, stay physically active, stay healthy.

Three with Mr. F.

Ready, ready, ready.

Well, the very best.