Hi, Mr. Wnuk here and today we are going to be looking at cardio, respiratory fitness.

Let's do it.

If you're unsure about doing any of the activities in this lesson, make sure you have a trusted adult nearby when you start them.

The session should take place in a space indoors such as your living room.

Make sure there is space for you to work safely including overhead.

Use bare feet, not socks.

Make sure the floor is not slippery.

Wear comfortable clothing, put your hair up if needed, and remove any jewellery.

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

Okay, so in today's lesson, we're going to need to be dressed in your regular clothing that you would normally wear for PE, such as shorts and t-shirt.

If you're doing this session indoors, please be bare feet.

If you're doing this outside make sure you've got some adequate footwear on such as trainers.

You're going to need some writing equipment throughout this lesson.

You're going to need some equipment to use as a marking point for you such as a t-shirt or a pillow or a trainer or ball of socks, something you can use that resembles a cone.

And then you're going to need something to time yourself with such as your phone.

A space around you would be great if you could get two metres by about one and a half metres.

If you can go further than two metres that will be brilliant.

So if you need to pause this video now to go and get that stuff, please do so.

Before we start anything we want to measure your resting heart rate.

So I'm going to need you to sit down and relax and try to get your heart rate down a little bit so we can get a true reflection of your resting heart rate.

So this is how you're going to do it.

We're going to find your pulse.

We're going to look for your carotid or radial artery.

Now your carotid arteries is here in your neck.

Once you've found it, we're going to count the beat for 15 seconds, and we're going to multiply that by four to give you your minutes heart rate, your beats per minute.

So I want you to go ahead and look between your chin and the corner of your jaw.

So put your finger on the corner of your jaw and your chin and about half way when you bring your fingers together 'til they meet, it's about halfway there.

So I'm going to get two fingers.

Now, they can't be your thumb.

Needs to be your index finger, your pointy finger and your middle finger.

Okay, and you're going to stick it as hard as you can into your neck 'til you can feel the blood vessel just beating, pushing slightly, a beat against your fingers.

Now you need to be quiet for this one.

Now, if you pushing in hard enough you should be able to feel it.

Don't press too hard that you're going to bruise yourself.

Just push it in.

I want you to get your phone out or whatever you're going to time yourself with and time for 15 seconds, and then multiply that number, count 15 seconds, and then multiply that number by four to get your resting heart rate and then write it down.

Pause the video if you need to do this.

Now, your heart rate is measured in beats per minute, and you've probably got a heart rate, if you can feel it, of around about 74 beats per minute which is the average for the country.

It could be higher, it could be lower.

That's not a problem.

But we just need to get your resting heart rate written down.

And we're going to measure your heart rate again after your next bit of exercise.

Now, that's your carotid artery that leads up to your neck, up your neck and it leads to your brain which feeds blood to your vein.

There's an artery on your wrist called your radial artery 'cause that's where your radius and ulnar are, the bones, and that's where you can also take your pulse rate as well.

Well done for measuring your resting heart rate.

So let's have a quick look at this question.

What is the artery in your neck called that we can measure a pulse at? Is it the carotid artery or the radial artery? Okay, if you've got your decision, say it with me.

It's the carotid artery.

Well done.

That's the the artery that feeds the brain with all that good blood.

So a key term that we've mentioned already as artery.

Now an artery is a blood vessel that takes blood away from the heart, and usually to the body and the muscles and the brain as we talked about earlier.

And you've got something in your neck, the biggest artery that comes out of your heart's called the aorta.

And they're really important blood vessels 'cause they distribute the blood out of your heart to the areas of your body that need it the most.

Now today, I'm not going to show you how to do your warm-up because this is lesson six and we're pretty confident that we should be able to do a warm-up by now.

However, I would still like you to recall what the stages of a warm-up are.

Can you recall what they are right now? What's stage one called? Yes, it's the pulse raiser.

What's stage two called? Stretching and mobility.

And finally, what is stage three called of the warm-up? It's the skill related practise.

Well done if you've got those ones, right.

So our member, I want you to go off and do your warm-up now and say, start with your pulse raiser which is going to be some cardio exercise, it's going to get your heart rate beating a little bit quicker.

I would like you then to do some stretching and mobility exercises and then follow with some skill related practise.

Well, in this case we're going to be doing cardio respiratory exercises such as running.

So you can just finish off with a few more runs.

Once you've done your warm-up, why don't you go ahead and measure your heart rate again and then just jot that down for me.

So hopefully you've done your warm-up now.

And I've got a quick question for you, which of these stages, which of these are completed in stage two of a warm-up? Is it option one shadowboxing and jabs? Is it option two jumping jacks? Option three arm circles or arm swings? And then finally option four jogging on the spot? So which are these are part of stage two in your warm-up? I'm sure you've got this one right.

It is option three.

Well done yes, arm swings and circles.

They're mobility exercises to get our muscles and joints fresh and ready for action.

So we talked a lot about warm-ups but what are the benefits of the skill-related activities when we do a warm-up? Well, the first is it allows us to practise movements of competition.

So if you were a footballer, you will maybe in your skill-related practise, practise some dribbling and passing.

So getting you ready for what you're going to be doing in a competitive environment.

It allows you to reach, game timing.

So you may refine the speed of your muscle contractions to the point where you're ready to complete them in a match situation.

It helps you control your arousal levels i.

e.

gets you ultimately the right level of psyching up but also allows you to calm down if you're too excited.

And it allows mental rehearsal.

Makes sure you practise a movement in your mind before you're actually doing it live.

And then doing this can just increase your confidence.

So it gets you psychologically ready for the game.

So some of the keywords we've mentioned today is mental rehearsal.

This is where you practise a skill in the mind's eye.

So you're picturing it in your head rather than you doing it physically.

Why don't you try that now? Why don't you picture a skill in your mind's eye? So close your eyes and think about a skill that you are doing and pitch yourself doing it.

I'm picturing myself scoring a goal.

Right.

Skill-related practise involves timing of those skills in a game situation or game setting.

Is that true or is it false? Does a skill-related practise improves the timing of those skills in a game setting? It is, what is it, true yes.

The reason why we're doing those skills is just to really fine tune ourselves ready for that game.

So what is this lesson going to look like? Well, we have already measured your resting heart rate and we've done your warm-up already.

Well done and so far we're well through this lesson.

Next we're going to look at some low intensity training.

We're going to follow that with some high intensity training and then we're going to finish off with exit quiz.

So let's get ready for some skills.

One of the keywords we're going to be looking at today is cardiorespiratory fitness.

It's the title of this lesson so we better know what it means.

It's the ability to take in and utilise or use oxygen for energy.

When our body uses oxygen to create energy our cells on a cellular level, that's sometimes called respiration.

You might learn that in science.

Some people get confused with breathing.

It's not breathing.

It's the ability to create energy in our cells using oxygen.

So today we're going to look at continuous training and we're going to be covering a low intensity and high intensity training.

And there's some of the exercises that we're going to be doing today is some jogging, ski runs, jacks, skipping, and then moving on to some higher intensity where we shuttles, burpees, high knees and tuck jumps.

So get yourself ready because we're going to do some training.

Okay so we're going to start our workout and we're going to work continuously.

I now want you to work for six minutes, nonstop with no rests.

So this is going to be low intensity exercise.

And I'm just want you to copy along with me for the first four rotations but then I want you to carry them on for three more times to get six minutes.

So we're going to work 30 seconds of one exercise and move on to a next exercise for 30 seconds.

I'm going to take you through the first round.

And then you're going to repeat that two more times.

So starting off with a jog.

So just a general jog, nothing too hard 'cause this is low intensity exercise.

Just keep going.

You don't have to lift your knees too high.

Just keep going.

Did you notice I'm barefooted because I'm doing this inside so I'm not going to slip over.

We've got about eight seconds left.

Then we're going to move on to a move called the ski runs.

I'm going to show you what ski run looks like.

It's this.

So, start the ski runs.

I'm just going to move my feet backwards and forwards.

I'm going to try and alternate my arms and feet.

I'm going to turn to face the camera now so I can see you guys.

Just jumping my feet backwards and forwards.

We've got about 10 seconds left.

You're going to keep going through this.

I'm going to show you what the next move is and it's a jack.

So jumping jacks, my feet go in and out to the side, and my arms go up and down.

Okay, so we just keep going.

Not too hard.

If we need to stop, you can just go like this.

If you need to rest, foot out and out, so if you can't keep going, if you can keep going.

Coming up to our next 10 seconds left.

And the next one is skipping.

I'm going to show you what it looks like.

Just jumping up and down, pretending I've got a skipping rope.

Start skipping now.

So swing those hands like you're skipping.

If you can't keep up with it just bend your knees without jumping and skip.

But you keep moving.

If you want a slightly harder version of that, you can just lift your foot up like this like you're marching, but still skipping.

Now I want you to keep going through that, exercise two more times.

So jogging, then our ski runs, then jacks and then skipping.

Then I want you to pause the video and carry on so you've got six minutes of exercise done.

So you've joined me back now.

First thing I want you to do is take your heart rate.

So remember how we did the heart rate.

Crown of chin and the corner of my jaw, put my fingers in.

Now you should be able to feel this a lot easier 'cause hopefully you've got a stronger pulse right now.

So find your pulse.

Pause the video if you need to, to find a pulse.

Okay, so I'm assuming you've come back to me now.

I'm going to count for 15 seconds and I want you to count in your head how many beats are, starting now.

Stop.

Okay now you take that number and you multiply it by four.

And then I went to write that down.

So pause the video and do that if you need to.

Excellent.

So firstly, what's happened to your heart rate compared to your resting heart rate? Has it gone up or has it gone down? Now you should be able to do this by just looking at the numbers.

But your heart rate should have gone up.

So the beats per minute should have increased.

And why is this happening? Well, firstly, your blood is being pumped by your heart around your body to get to the working muscles.

Now those working muscles require oxygen.

So the blood goes from your heart, goes up to your lungs and back into your heart.

Now, when it goes up to your lungs it picks up that valuable oxygen from your lungs and then it goes to your heart and then that heart pushes it around to your muscles.

Your muscles use that oxygen to create energy.

While you're working and exercising, your body is using that energy, but it's also producing carbon dioxide and that carbon dioxide needs to be got rid of.

So that goes back round the blood stream to your heart, back out of your heart and then up to your lungs where you then breathe it out.

Well done guys.

Hopefully you've done that six minutes of work and we're going to do some high intensity exercises next.

Well fantastic training everybody.

So we just did some continuous training, which is exercise.

It does not include any rests.

So you would continually work until you need to stop.

You don't have any breaks.

I stopped this training session.

Not just stop because you're tired.

That's what continuous training is.

So hopefully you managed to measure your heart rate, and hopefully you saw it increase.

Now I'm going to ask you a quick question.

Why does your heart rate increase during exercise? Is it option one because muscles need oxygen? Is it option two because lungs need oxygen? Is it option three because muscles need carbon dioxide? Or is it option four because the lungs need carbon dioxide? So which of these is it? Have a quick read.

And then tell me the answer.

It is option one.

Super work guys.

Because your muscles need oxygen for that respiration we talked about earlier, getting energy to our cells.

So keyword today is aerobic.

This is where the body has time to use oxygen and produce energy.

So when you're running, you do have enough time, if you're running a fairly low intensity, you have enough time to suck in that air and your body gets that oxygen out of that air through the lungs in the blood vessels and your body uses it at the muscles.

I've also mentioned the word intensity an awful lot so far, and we've done the low intensity exercise.

Now intensity is how hard you are working during the exercise.

Now the low intensity should have been reasonably easy because it was low intensity.

We're going to be moving on to some high intensity in a minute which is going to get you sweating.

So you might want to grab a water bottle and a towel.

Right for the next round of cardiorespiratory exercise what we're going to do some high intensity exercises and you might need a bit of equipment.

So I've grabbed a t-shirt here.

I'm going to use that as a marker.

I'm going to put it down on the floor so I know where I'm going to be running up to.

I'm also going to be doing burpees.

I'm going to show you quickly what it looks like.

So if I go into a plank position, this is what burpee starting point looks like.

I'm going to jump my feet in and I'm going to jump to stand up.

Can't get in the camera shot for this one unfortunately.

So there's a couple of variations that you can do with this.

So we can squat, put your hands down, one, two out, one, two in and up.

If you want an easier version, you can do the burpee where you squat, hands down, out feet, feet in and stand up and down.

You can mix it up.

I'm going to be doing straight-forward jumping in the air for the burpees.

I'm just going to stop my camera, get a better angle for the exercise.

And we're going to jump back in.

But just to get yourselves ready, we're going to do four exercises, which are going to be shuttle runs, burpees, high knee running and then tuck jumps.

And this is going to be quite a hard one.

We're going to do that round 30 seconds each block.

And we're going into that three times each.

I'm going to show you the first round.

Then you're going to carry on with two more rounds.

So you get six minutes of solid work.

So if you need to grab some equipment like a t-shirt to put down as a marker, do that now, pause the video and we'll join back in with the exercise.

Okay, so we're going to do a high intensity exercise.

Remember the exercises: suttle runs.

So you're going to run forwards, touch the ground to your marker then run back and touch the ground again.

We're going to do burpees.

We've got our hands down, jump our feet out and in and jump up.

And then we're going to do high knee running.

Knees up like this as high as you can.

And then finally with some tuck jumps.

So we're going to go in three, two, one go, shuttles.

Touch the ground, back.

Touch the ground, not so fast.

Go faster than me if you can.

Touch, this is going to get you puffed out.

Out of breath quite quickly.

Make sure you squat when you touch the ground.

You don't have to have a massive space for this one.

10 seconds of this exercise left.

Keep going.

Touch.

Remember the next move's going to be burpees.

We're going to go in three, two, one burpee go.

And jump.

Remember to squat, hands down jump your feet out now.

Remember you can do the variations.

Look from the side, there you can see.

Whoo, got three more rounds of this.

Two more rounds of this.

Got 10 seconds left.

Five seconds.

Next one, high knees.

Okay, pumping your knees, running on the spot.

Get your knees up.

You should start feeling out of breath now.

Don't stop your breathing.

If you need to slow down, just take a general jog.

That's fine.

If you can, keep your knees up.

10 seconds and then we're going to do the tuck jumps.

I'll show you a variation as well.

Okay tuck jumps, knees up.

Now variation and just tap your knees.

Half tuck jumps.

Just try and keep going.

15 seconds left.

Five.

Now you guys are going to keep going, two more rounds of that.

And then stop the video and join me back then.

Okay, get your heart rate.

Remember how we're doing it.

You should really feel it now, beating away.

Find the middle point between your corner of your jaw and your chin.

Put your finger in there.

Start counting.

Find it.

And let's go.

Ready, three, two, one, count.

And stop.

Multiply that number by four.

Write it down to get your beats per minute.

Right.

Okay, you can hear me breathing right now.

And I only showed you one round of it.

Right, quick question, what's happened to your breathing rate? You breathing rate is the amount of times you're breathing in and out in a minute.

Don't have to give me the minute score, but has your breathing rate gone up or down? I think it's pretty obvious from what I'm doing.

Your breathing rate should have gone up.

Okay now, with intensity training it will go up quite quickly.

And again, it's the reason why is 'cause we're trying to get oxygen as quick as you can into our muscles for energy.

So our lungs are opening and closing a lot quicker to get that oxygen in.

Right, why do we need to regularly train? Or why is it good to regularly train our cardiorespiratory system through exercise? Well, firstly is strengthens your heart.

Your heart is a muscle that constantly keeps contracting.

Okay, the more it contracts, the stronger it's going to get.

The harder it contracts, the stronger it's going to get it.

Just like any other muscle.

So the more we exercise the stronger your heart's going to get.

It means that blood is going to be pumped around your body a lot more efficiently.

Your breathing muscles get stronger as well.

You've got muscles in between your ribs called your intercostal muscles.

When they contract, they lift your chest up and out, allowing space for air to get into your lungs.

You've got diaphragm that sits just underneath your lungs here.

And when that contracts it goes down.

It contracts, it flattens out creating more space for your lungs to expand and get air into your lungs.

Other aspects that will improve through regular exercise like this.

It'll reduce the chance of obesity.

This exercise burns energy and energy is calories.

If you don't burn those calories, it gets stored as fat.

So doing this exercise burns those calories and reduces the chance of developing obesity and storing fat.

Now, psychologically, this exercise is really good for you.

When you exercise, you release things called endorphins and that make you feel good about yourself, and this will improve your emotional wellbeing.

And finally, what I just did with you, it's really quite hard.

And if you manage to cope with that, you're developing your resilience.

And your teachers probably talk about resilience quite a lot.

Resilience is about coping with that pressure overcoming those barriers and just keep trying hard and not giving up.

That's what resilience is.

So if you made it through that block of three rounds of six minutes of work, fantastic work.

You're developing your resilience.

Right, I'll see you in a few minutes.

So how was that high intensity exercise for you? I'm sure it was really testing your resilience and hopefully you measured your heart rate just after that exercise session, and written it down and keeping a log of it and see if it's changed much.

Well, one of the keywords that we're going to use today or have you used and will be using is the diaphragm.

Now your diaphragm is a muscle that helps you breathe.

It's the band of muscle that's located under the lungs and it pulls down so it helps you breathe in.

So it looks just sitting underneath your lungs, just above your stomach, really.

And as it contracts, it goes lower.

And that creates space for your lungs to open up and fill with air.

Another keyword is resilience.

And this is the emotional ability to cope with difficulties and challenges.

Now I've tested you today with some challenges, particularly the high intensity exercise, and your ability to cope and push through when you want to stop and give up.

That's resilience when you don't stop and give up, And PE covers all this an awful lot.

So another quick question for you.

What is not a benefit of regular continuous exercise? Have a quick read of them on the screen.

Option one, improves your mental health.

Option two it weakens the diaphragm.

Option three it increases personal resilience.

And four it strengthens the heart.

So I'm really really really hoping you said option two, it weakens the diaphragm.

In fact, it strengthens that diaphragm 'cause the diaphragm is a muscle and the more you use that muscle the more strength it will develop.

So we're going to move on now to training for cardio respiratory fitness via continuous training.

So we've completed continuous training now, but what actually is continuous training? Well it involves no rest periods.

We haven't had a break when we were doing those training sessions.

We just stop at the end of it.

We can vary the intensity.

We did low intensity continuous training and we've done high intensity continuous training.

Now it really should be done for at least 15 minutes but you can go for longer, up to an hour if you want 90 minutes if you really wanted to.

It's aerobic exercise.

So we're using oxygen when we're doing it.

Now all of these make the training continuous.

Quick question for you or true or false.

Continuous training involves regular rest periods.

Is it true or false? It is false.

Well done if you got that one, right.

Continuous training has no rest periods.

So what is cardiorespiratory fitness? I want you to pause the video and write down your answer using this sentence starter: "Cardiorespiratory fitness is.

." So cardiorespiratory fitness is the ability to take in and use oxygen for energy.

Now if you put bonus marks, you get bonus marks if you put in words like respiration.

Okay, so on the screen now are some examples of continuous training sessions that I've put together.

So you've got one where it's got six different exercises where you have a minute of each exercise such as running jacks, walking, skipping, lunges, and high knees.

But then on the other side you've got an exercise where it could just be 15 minutes of running.

Or another one where it's two different exercises where 10 minutes of walking followed by 10 minutes of jogging.

These are all examples of continuous training sessions.

So what I'd like you to do now is pause the video and complete a continuous training plan.

And then I would like you to actually complete that training plan that you'd write.

I want you to design this training programme to improve your cardiorespiratory fitness using continuous training and the activities we've learned today.

To help you get started, the first activity could be forwards running with high knee runs.

And if you want to choose low intensity, that is fine.

If you want to choose high intensity, that is also fine.

Do what suits you not what suits someone else.

So pause the video, build your training programme, have a go at your training programme, and then resume the video when you've finished.

Today, we're not going to do a cool-down together because you've done enough cool downs now to know how to do it, but I am going to remind you that our cool down consists of two phases.

Can we remember the two phases? What's phase one called? It's our pulse lowering exercise.

Now hopefully you've been recording your pulses as we've been going, and we want to try and bring it back down as close as we can to our resting heart rate.

Was does it follow? Or what follows it is stretching.

Yes.

Static stretches are great for this point.

So I want you do your cool down where you maybe do some light cardio walking round your room for example, followed by some stretching.

Static stretching, holding those stretches, trying to lengthen those muscles to really help you recover from this exercise.

So a cool-down should always be completed after physical activity.

Is that true or is it false? It's true, of course it is.

That's why we're doing a cool down right now to help our bodies recover after the hard training we've just done.

There are many benefits of the cool-down such as improving your flexibility, removing waste products and preventing dizziness.

So pause the video now, go ahead and do your cool-down.

And when you've finished, join me back here.

So one of the keywords that I've mentioned before you just did your warm up was a waste products and carbon dioxide is one of those waste products that we want to get rid of our body, get rid of out of our body, sorry.

Now, when we produce carbon dioxide it's usually from anaerobic respiration.

Now anaerobic is where we've not had enough oxygen in our body to get that energy.

So our body creates energy other ways.

And the by-product of that is carbon dioxide.

And it's a gas that needs to be got rid of out of our body.

But don't worry, trees use it and they give us oxygen back in return.

So which of these are not a benefit of a cool-down? Well, is it one, it gradually reduces our body temperature? Is it two, it removes lactic acid? Is it three, to gradually reduce the heart rate? Option four, it increases the heart rate? Which is not a benefit of a cool-down? I'm pretty sure you know the answer: option four.

It doesn't increase the heart rate.

That's what the warm-up does.

The cool down gets the heart rate to go down.

So that brings us to the end of the lesson.

What is cardiorespiratory fitness then and how can we train it? Well, I think you know the answer.

Cardiorespiratory fitness is our body's ability to take in and use oxygen.

Where do we use it? Well, we said it goes to a working muscles.

And what do our working muscles do? Well, they use it to create energy.

So how can we train it? Well today we looked at continuous training.

That means training without any rests.

And we looked at different intensities of that training, and how hard we worked and we worked with low intensity and we worked at high intensity.

And while you're doing this, you also developed your resilience and your ability to overcome these challenges and just keep yourself working and pushing yourself hard.

So well done.

That was a really good lesson.

I hope you enjoyed it.

And this is the end of this block of lessons.

So thank you for joining me and I'll see you soon.