We're going to take a moment to think about how to be safe in this lesson.

So if you don't have an adult in the room with you, can you please pause the video and go and get one.

Okay, so with your adult, we're going to run through the rest of the safety points together.

We are going to be working inside today.

You're going to need a space that's two metres wide by two metres long.

And with enough space above your head to be able to reach up on tip toes.

We're just going to take a moment to think about how to be safe in this lesson.

So if you don't have an adult with you in the room, can you please pause the video now and go and find one.

Okay, so with your adult, we're going to run through the rest of the safety points together.

You're going to be working inside today.

That means you need a space that's approximately two metres wide by two metres long.

And just check you have enough space above your head also because you might be doing some jumps in this lesson or reaching up your hands above your head.

So just check, you don't have any hanging lamps or anything hanging from the ceiling that you might bump into.

We need to make sure that the floor isn't slippery in any way.

And there's nothing that may trip you over.

So any trip hazards just need to be removed.

You will be working in bare feet.

So socks and shoes will be removed in a moment.

And it's really important that you have something on that you feel comfortable moving around in, PE kit, shorts, joggers, top, something like that that you would wear to a sports club will be fine.

If you have long hair, that would need to be tied up and any jewellery removed.

So if there's anything that you need to do to get yourself ready, can you please pause the video now and get yourself prepared.

In this lesson today, you will need space to exercise, two by two metre space.

And again, with enough space above your head to reach up on tip toes and not bump into anything.

The picture shows yoga mat.

But if you don't have one of those, don't worry.

You can use a soft rug or a carpet, but just make sure it doesn't slip on the floor as you're moving around on it.

And you need your PE kit.

So if there's anything that you need to do to get yourself ready, then pause the video now.

Okay, so we are just going to look at today's agenda.

We're going to begin with a warm up to get our body ready for our gymnastics.

Then we're going to take a minute to recap our learning from the previous lesson, where we looked at sequences, and we thought about compositional techniques.

So we're just going to review all our understanding of that.

Then we're going to introduce rhythmic awareness.

We're going to follow that with being creative and having a chance to create some sequences that show rhythmic awareness.

And last of all, we're going to reflect on our work and possibly share it.

So I'm going to run for a warmup game with you now.

This is just a demonstration.

The idea is that once you've seen what to do, you pause the video and you go and find your own music and your own person to call out the different gymnastic shapes for you.

So the idea is that when the music is playing, you're moving around the room, changing direction, moving in lots of different ways.

And then when the music stops, your partner calls out the gymnastics shape name, and you perform that name.

So like a star balance or a tuck balance or an aerobatic or something like that.

So this is just a quick demo for you.

So the music stops, call out star shape, for example.

Music stops again, pick a different shape like pike.

Next shape, star shape.

So hopefully you get the idea of that.

The idea now is you go and play this game on your own, choosing music that you like, ask your partner to call out the different gymnastic shapes.

Every time that music stops, you perform that gymnastic shake, okay.

Pause the video now and go and get yourself warmed up and ready for gym today.

So we need to get ourselves stretched and mobilised for gymnastics today.

You've got a choice, you might feel like you're an expert.

You've been through stretching routines, lots of PE lessons and you possibly followed this gymnastics unit already.

So you know what you're doing.

And if so, that's great.

You can feel free to go and do your own stretching routine.

Just remember to work through all of the muscle groups.

Think about your body, make sure you cover all of them.

So for example, you could start at the top of your head, start with your neck, mobilise your neck, think about your shoulders, your biceps, and your triceps in your arm, your wrists, upper body, mobilise lower hips, lower body hips, stretch your quads, that's the muscles at the front of your legs, hamstrings at the back of your legs, calves at the back of your legs but down the bottom, and ankles.

So I do it that way, start at the top of my body, and work all the way down to the bottom.

And that way I know I've covered all of the muscles.

So you can do that on your own.

But there is another option.

If you're not confident, and you want to be going through a stretching routine, and we did cover this in lesson one, so feel free to jump out of this lesson and recap the stretching routine in lesson one, if you want to.

And then you can come back here and complete the rest of the lesson, completely up to you.

So, decide on your option, pause the video now and have a go.

Okay, so let's quickly run our key words of the day.

We're going to begin with safety.

This is thinking about the environment that we are exercising in, and choosing movements that are appropriate for that environment.

So it might be a brilliant gymnastic.

You can tumble your way down your club floor, but would those movements be appropriate for your home environment where you haven't got that safety equipment? I don't think so.

So you need to pick exercises, movements, balances that are appropriate for your environment at home.

That's really important.

Sequence, so series of action, balances and travel, or we call it locomotion that are linked together.

The next key words are compositional techniques.

So this is a review of last week.

We thought about levels, direction, dynamics, speed, all of those different elements that add character to your sequences.

Last of all, we're looking at rhythmic awareness.

So this is our main focus of the lesson today, so moving in time to the beat of the music and with the correct dynamics.

So if the music's fast, we might move in a fast way.

If the music's slow, we might move in a slow way, that's just two basic examples.

But we're going to go into that later in the lesson.

So, what do you remember about compositional techniques from the previous week? Maybe you're really lucky and you recorded your sequence from last week.

And you might be able to get hold of that, and that will really help you to review your learning from the previous week.

Have a little look at that video, see what compositional techniques you focused on.

And that's going to help you for this lesson.

So if you have got that recording, feel free to pause the video and go and get that now.

If you haven't, don't worry, we're going to run through it again together.

So, what are compositional techniques? Is it, option one, a starting position? Option two, maybe you think it's a finishing position, or possibly option three, it says, strategies make our sequence have character, like levels, direction, speed, dynamics, or is it option four? So that's locomotion to link together balances to make a sequence flow.

So the correct answer is option three, well done.

I'm just going to review this together now.

What compositional techniques do you know? Wow, hopefully you've seen this table before.

You will have done if you've worked with me in the previous lesson.

It explains the different compositional techniques, starting with levels.

So you could have high balances.

That's something like a straight balance or a low balance.

That's the top balance position near to the floor.

Medium would be an aerobatic, kind of in the middle.

Pathways is the direction that you take, linking your balances together.

So if you just go from one side of your area to the other side of your area, that's a straight pathway.

If you make a square or a box, so you're linking four balances together and you're moving with locomotion to link those four, that will be a box pathway.

And zigzag would zigzag side to side.

So they're pathways, we have worked on those before.

Locomotion, this should be really easy for you now.

So these are the types of travelling movements that you use in your sequence.

Rolls, jumps, spins, leaps.

Now, timings, we're really going to focus on these in today's lesson.

Because later in the lesson, you're going to pick some music, then you going to pick your sequence too.

If that music is fast, you're going to need some movements that fit that pace of that music.

If you music choice is slower, then you might need to slow down the pace of your sequence development.

Dynamic means quite punchy.

So things like leaps, or full turns, for example.

And relationships, so if you're really lucky and you have a brother or a sister who wants to help you or an adult that feels like they want to have a go, then later on in the lesson, you could teach your sequence to your adult.

And if they perform at exactly the same time as you, that would be in unison.

If they perform it opposite you, as though you're looking in the mirror, so they're mirroring your actions, that would be a mirror relationship.

And canon is where you have one person moving slightly after the other, okay? So all of these together, levels, pathways, locomotion, timings, relationships, they're all compositional techniques that we use to add character to our sequence.

Now, if you were with me last lesson, you would have picked some targets that you worked on and you might have a chance to look at your sequence from last week to see what it looked like.

And that will help you for today.

'Cause you can still maintain those targets or you can add some others, or focus on some different elements.

It's completely up to you.

If you weren't with me last lesson, choose some targets.

So what do you not normally include in your sequence? Do you ever follow a curved pathway, for example? Do you ever include links or do you try to avoid them? And maybe use those to challenge you in your sequence development today.

So I'm going to ask you to pause the video now and pick some targets for your lesson and start to think about what music you're going to perform your sequence to, because that will help you with your timings elements.

Okay, hopefully you've got your own sequence and you had a chance to look at that and identify the compositional techniques that you'll use.

But if you haven't, don't worry 'cause we're going to run through Chloe's together.

So I want you to watch her sequence from last week.

See what compositional techniques she used.

Okay, so let's think about this together.

Start with levels.

Do you think she used a range of levels in this sequence? I think she did.

She had high, low and medium balances in there, didn't she? And different types of locomotion as well, some low to the ground and some higher.

So that definitely was covered.

What about pathways? Did she follow a basic pathway? What pathway did you notice? I think she started to follow a box pathway, and then she added a bit of a zigzag on the end.

Okay, so you can do that as well.

You can link together more than one pathway to make it a little bit more interesting.

What about locomotion? Do you think she had a range of locomotion? Absolutely she did.

She had a roll, she a spin, she had a leap, didn't she? I didn't see a jump in there.

So that might be something that she could work on next time, but lots of different locomotion, so that was great.

Okay, let's think about timings.

So we didn't have any music in this lesson because this was our sequence from the previous lesson.

But do you think she used a range of pace in her lesson? I think she did.

The rolls were quite slow, weren't they? That leaks were quite punchy, dynamic and quick.

So that adds a little bit of character to her sequence.

And last of all, timing, she didn't work on this in this lesson.

She could have taught that to her brother or sister for them to perform it.

And that would have been another target for her to work on.

So now we've done this, hopefully, you really do understand what compositional techniques are, and we're ready to move on to the next part of our lesson now, which is rhythmic awareness.

What is rhythmic awareness? Hopefully, you have a really good understanding of this now.

It means moving in time to the music.

So if the music has a slow pace, then we choose slow actions, balances and locomotion at a slow pace.

If the music is fast, we're going to pick dynamic actions that fit the pace of that music only.

So this is really important for gymnastics, and it makes it a bit more exciting actually because what I want you to do is choose a music that you really like.

Think about the pace.

You don't want it to be super quick, so that you're having to move really really quickly all the time.

That might make it a bit more difficult.

So you want something with a really good, strong pace.

That's the other thing, that you need to be able to really hear the rhythm of the music.

Okay, so a strong bass drum or something in the background so you can really pace your gymnastics to it.

So I want you to pause the video now, go and choose some music.

Think about what device you're going to play on and get yourself ready for the next part of the lesson.

I'm sure you're absolute experts at this by now, but let's just recap to make sure.

So what is rhythmic awareness? Is it, option one, moving in time to the beat of the music and with the correct dynamics? Is it option two, playing music whilst doing gymnastics? Is it option three, strategies to make our sequence have character, level, speed, dynamics, direction? Or is it option four, strategies to link together balances to make a sequence flow? What do you think? So the answer is option one, moving in time to the beat of the music and with the correct dynamics.

Now you've got your music.

You're going to have a go at constructing your own sequence that fits the music of your choice.

And it has to have that rhythmic awareness.

So you're moving in time to the rhythm that you hear.

Chloe is going to show you how she's done this.

She constructed the sequence completely on her own, and it's a piece of music of her choice, something that she likes.

You'll notice that the timing is quite slow, that she's moving at a slower pace than she would normally so that she's having that rhythmic awareness.

So have a little watch.

And at the end of the video, you can pause it and then have a go at constructing your own sequence to your music.

You're going to construct your own sequence using those compositional techniques that we talked about earlier.

What I want you to do is think about what Chloe did.

She slowed down the pace where the music was slow.

She picked slightly more dynamic actions when the music built up a little bit, and that's what you're going to do.

If you can, it will be even better if you can find someone with a device like an iPad or a phone, ask them to record you.

You will be able to see which compositional techniques you've used, and particular, what your timing looks like.

And then you'll be able to see what you've done well and any areas that you want to improve.

Then you can have a go at refining your sequence and making it even better.

So over to you, pause the video now and have a go.

How can good nutrition help us when exercising? Well, I am sure you've heard of the different food groups.

So carbohydrates, fats, proteins, vitamins and minerals and water.

I'm sure you've heard of them.

So we need a little bit of everything.

We need a balanced diet, that is key.

But let's talk about what's important for exercise.

So carbohydrates come in two forms, you have simple carbohydrates and complex carbohydrates.

Complex carbohydrates are things like pasta, rice or whole grain.

You can have whole grain bread and potatoes, things like jacket potatoes.

They give you sustained slow release energy throughout the day.

So they're going to help you to have energy to do all of the things that you'd like to do, including being active all day.

So they should form the most bulk of your diet.

But simple carbohydrates, you can also have some of those.

So chocolate, sweets and biscuits, have them in moderation.

They give you a quick release of energy.

Now the problem with that is, if you're having quick release of energy throughout the day, every quick release will be followed by, so you'll get a sugar high, then you'll get a sugar low.

And if you're having highs and lows all day, that's going to make your energy feel a little bit all over the place.

But a good type of simple carbohydrates is fruits.

They do contain sugar.

And if you time having fruits, just before your exercise, as in 30 to 40 minutes before your exercise, it's going to give you a quick release of energy that you need to exercise.

So fruits are a really good snack to have, things like raisins or pineapple.

I'm sure you know lots of fruits that you can try.

Having a variety is going to give you vitamins and minerals as well.

So they're better than chocolate, better than biscuits, because the amount of vitamins and minerals in there, that's what your body needs to be healthy and strong.

So carbohydrates are key, mostly complex, some simple, that's going to help you to exercise efficiently.

Next, proteins.

So these are the building blocks for our muscles.

They help build our muscles and our bones.

And they're found in things like meat, yoghourts, cheeses, milk.

And if you've vegetarian, there are some other alternatives that you can find that are high in protein.

Now we need to have some of these in our diet because when we're doing exercises in gymnastics where we're holding our body weight in certain positions, our muscles are going to be working really hard.

And if we give them the right proteins, those muscles are going to develop and grow in strength.

So, we're going to make our bodies more efficient.

Okay, so proteins are key.

Fats, now, it's okay to have some fats, things like chips and crisps, but we do need to have them in moderation.

We don't want too many fats because they give us lots and lots of energy, and any excess energy that we have will be stored in our body.

But a little bit of fat is really important because it gives, it helps to keep our organs protected, helps to keep us warm in the winter.

There are better fats.

Some are better, some are not so good.

Omega 3s and omega 6s, things like in mackerel or tuna or salmon.

Those are better forms of fatty acids that our body uses to help our body to work efficiently.

So you should have more of those, and less of the crisps and chocolate and things like that.

Okay, what else have we got? Vitamins and minerals.

These are in fruits and vegetables.

And if we have a balanced diet, then we're going to have a variety of vitamins and minerals.

Things like vitamin C are in oranges that helps our immune system to be strong.

Vitamin D is also another one that we find in a balanced diet, and that helps our body to work efficiently.

And last of all, water.

This is so important.

We need lots of water because our cells are made up of a lot of water.

And so if we're dehydrated, we're going to feel a bit lethargic.

We're going to feel a bit tired.

We might not be able to think so clearly, but also our posture might start to slouch because it's like a plant when you don't water it, it tends to start to fall over because it hasn't got the water that helps to keep it standing upright.

So, lots of water.

With the right water and the right nutrition, we're going to create a really efficient body that's going to help us to have the energy to exercise and be active all day.

So I'm going to show you a technique now for helping you to regulate your breathing and in turn, will regulate your heart rate and help you to feel more relaxed.

Its called bunny breath.

So the idea is the exhalation, that means breathing out, is longer than our inhalation, which is breathing out.

And that will stimulate your parasympathetic system which slows everything down and helps you to feel more relaxed.

So it works like this.

You take two or three short breaths in, and one long breath out.

So Chloe's going to show you how to do that now.

Okay, so maybe you've just copied Chloe, or if you haven't, it's your turn to have a go.

Focus on taking a few short inhalations in, and one long exhalation out.

And you can do that now, but you can also do that at any point during your day, if you feel a little bit stressed, just try doing a few of those breathing techniques and that will help you to feel a little bit better.

Well done for a great lesson today.

You should feel really proud of yourself because you've done something really good for your body and that's going to help you feel healthy.

So let's recap what we did today.

We did a warm up to get our body ready for exercise.

And we did some stretching to help us be flexible.

Then we recapped our compositional techniques from the previous week.

We thought about sequence, we looked at our targets and we focused on that.

Then we introduced rhythmic awareness.

We understood what that means.

It means moving in time to the rhythm of the music, and with the right dynamics.

We had some creative time where we explored creating a sequence together, and we used that rhythmic awareness to fit the piece of music.

And last of all, we had a chance to reflect on our work, think about what we've done really well.

And what could we take forward with our learning for the next lesson.

Now, hopefully you're going to get a chance to share that.

So I'm going to give you the details of how to do that on the next slide.

If you'd like to share your work with Oak National, and I really hope you do because I'd love to see it, and so do all the Team Oak, then you need to ask your parents or carer if they can log on to Twitter for you.

And they're going to tag @OakNational and #LearnWithOak.