Lesson video

Hello everyone, I am Mr. Sidat and in this unit I will be teaching you about eating and living well.

In this lesson, Adam the PT will be helping us learn about the importance of being active, teaching us new exercises, and helping us create our own workout routine.

In this lesson, you will need paper, or an exercise book, pencil, and some space to move around in.

The sequence of the lesson is as follows: We will start off by doing a very, very quick warmup routine just to warm our body and our brains up.

We'll then move on to the importance of exercise, where Adam the PT will take over and he'll explain why exercise is so important.

He will then teach us some new exercises, which we may not be familiar with.

Before showing us his own workout routine, he's going to show us how he chooses a workout routine and how he helps his clients choose a workout routine.

And finally, you will be creating your own workout routine.

Let's start with the lesson, and seeing as this unit is all about being healthy, we'll be playing a sport to help warm our bodies and our brains up.

So, get up off your feet, make sure you have some space around you.

Today's sport is cricket, so let's get ready to hit some balls out of the park.

Okay, so are you ready to get started? You are? Brilliant.

So to start off with, we're going to be with the balling team.

So we'll be doing some fast balling.

So let's get ready to sprint.

Sprint on the spot for ten seconds, imagine you were running up to the crease and then get ready to ball.

Ten, nine, eight, seven, six, five, four, three, two, one.

And there's a crease, and now we're going to ball it.

Excellent, well done everyone.

That was a great ball.

So the reason we sprint is because it helps us ball faster.

Whereas a slow-baller would normally not run up to the crease as quick.

So in cricket, there are six balls in one over before the ball has to swap over.

So let's repeat that five more times.

Right, let's go, second ball of the over now.

Two, three, four, five, six, seven, eight, nine, and ten.

Excellent, that's a great ball.

And get all almost out there.

Right, next one, I think we're going to get 'em out, okay.

Let's go.

Ten, nine, eight, seven, six, five, four, three, two, one, and let's get ready to ball again.

Oh! Oh, what a great ball that was everyone.

Oh, next one.

Come on, three more to go.

Ten, nine, eight, seven, six, five, four, three, two, one, and we're going to ball again.

Oh, yes! We've got it this time! We've got it! Brilliant! What a wicket that is! Right, we've got two more balls in this over.

If we can get these two up in these next two balls, we're going to get a hat trick.

Do you think we can do that? You do? Brilliant.

Okay, so let's go.

Second to last ball, this is known as the penultimate ball of the over.

So we're going to be running, we're going to run.

Seven, six, five, four, three, two, one, and we're going to ball it.

Oh, he's caught it! Yes, he's caught it! What a great ball! Excellent everyone! Right, one more wicket, last one of the over and we get our hat trick.

We're going to do it, aren't we? Brilliant, let's go.

Ten, nine, eight, seven, six, five, four, three, two, one.

First ball it.

Yes! Hat trick! What a great ball! Great hat trick everyone.

What a great over that was.

Right, next up, we're on the batting team.

So there's a number of strokes that we can play in cricket.

So I want you to imagine now, you are batting, okay.

Make sure you put your stance straight, okay.

You can either be left handed or right handed, whichever suits you best, okay.

It's entirely up to you.

So we're batting now.

The ball is coming.

Again, we've got six balls in one over, okay.

I want you to watch the ball.

Brilliant.

Excellent.

So the first shot's coming, let's get ready to play.

What we're going to do is we're going to defend it.

Excellent.

Great defensive shot.

We didn't want to be getting out in that first ball, did we? Okay.

So no runs from that ball, doesn't matter, okay.

We're not out, that's the main thing.

So second ball now, let's get ready again.

The ball is coming, okay.

You're sprinting in, you're sprinting our way, okay.

Excellent.

Now he's coming slightly quicker, okay.

So this time I want you to come forward and drive your bat forward, okay, exactly like that.

Let's just try that again one more time? And drive it forward, okay.

Excellent.

This is known as a straight drive, okay.

The ball's gone straight, excellent.

No runs can come from it, again, but again we're not out.

It was a bit more positive stroke, excellent everyone.

Right, the next ball.

The next ball we're going to try something slightly different.

So, let's get ready again.

Stance.

Okay, excellent.

He's coming, he's on his way, he's on his way.

Okay, excellent.

Now this time I want you to get on to one knee and I want you to sweep the ball, sweep it.

Oh, what a great shot that is.

Tremendous! One bounce, and it's gone for a four.

What a great shot! Give yourself a round of applause, that's an excellent shot.

So that is known as a sweep shot, okay.

So that's what we're going to do, that's the third shot I want you to play.

Excellent.

Right, the fourth and final shot I'm going to teach you today.

Okay, so, the ball is on its way again.

Excellent.

Excellent.

And it's coming, it's coming.

Ah this is a quick one.

Okay, it's going to bounce up high.

Oh, what a shot.

Wow! That one's flying! Oh it's gone for a six! Excellent, it's out of the park! What a great shot! Excellent.

So there are the four main shots that I want you to practise today.

So let's see if you can remember what we're doing, okay.

So the first one I want you to do, is I want you to ball one hole over, so you're going to be sprinting six times and balling, okay, six times.

Excellent.

Then we're going to be practising our batting, okay.

So the first shot we're going to do is a defensive shot, okay, just remember, okay.

The second one is a straight drive.

Excellent.

So we're going to hit the ball forward.

Excellent.

The third one is a sweep shot.

Excellent.

And the final shot is a hook shot, okay.

You think you can remember them? Brilliant.

So I want you to do that another two times.

So the name of the feel-good chemical we release when we exercise is called endorphins, brilliant.

So are you ready to learn a new fact about this feel-good chemical? Well, did you know endorphins help your body by fighting off diseases.

They are brilliant because they make sure your immune system is functioning properly.

What would we do without them? It is very important for us to exercise to prevent us from obesity, diabetes, high blood pressure, and many more health problems. When we exercise, oxygen and nutrients is carried into our tissues, in order for our body to work efficiently.

Now, let's get up on our feet and find a nice space around us, and I'm going to show you some exercises which you can do.

Okay, so the first exercise I'm going to show you is going to be the squat.

So you want to start off with your feet shoulder-width apart, okay.

Keep your hands out in front, or keep it towards your chest.

I'll show you from the side.

So what you want to do is push your hips back, make sure your knees don't go past your toes, and you want to get your upper legs to be parallel to the ground.

So, I'll show you.

You want to take a deep breath in.

And then go down.

And then push through your heels.

Deep breath out.

And then come back up to the starting position.

So, I'll show you again.

Back down.

Deep breath in.

Up.

Breathe out.

One more time.

Deep breath in, and up.

Back up.

Okay? Now I'm going to show you the lunges.

So I'm going to show you the side view again.

So all you want to do is keep your hands to the side.

Okay.

You're going to take a step forward, then you're going to bring your glutes down to the ground.

So it's ninety degrees from your knee up to your hips.

And then all you're going to do is step back, change legs, and then repeat the same, and then go again.

So keep alternating.

Okay? Okay, so now I'm going to show you the jump squat.

So same like the squat, you're going to go down, but from this position, you want to jump up as high as you can.

Okay.

So squat down, and then just going to jump up as high as you can.

Okay? Now I'm showing you how to do a push up.

So you want to take your hands flat on to the floor.

Okay, get on your toes.

You want to keep your body nice and straight, and you want to try and get your nose to touch the ground.

Okay.

So all the way down, touch your nose, and then push into the floor and come up.

If you're not ready for this, what you can do, you can start off with your knees on the floor, come forward, and then get your nose down to the ground, and then push back up.

So this is the easier version.

If you're a bit advanced, go down on your toes, and then come back up.

So give that a go! Now I'm going to show you how to do a burpee.

This is going to work the total body, okay, it's going to get your heart rate up nice and high as well.

So what you want to do is drop down to the ground, you're going to push your knees back, then tuck 'em back in, then you're going to jump up and breathe out at the top.

So I'll just do a few reps, just to show you how to do it.

Okay? So going to drop down, knees out, knees in, jump up, and breathe.

And again knees out, knees in, jump up, and breathe.

One more time.

Out, in, up, and breathe.

Okay? Now I'm going to show you how to do supermans.

This is really good for your lower back, that's strengthening that area up.

So you want to lie down flat onto the ground, legs out, arms above your head, then you're going to lift your arms up and your hips up off the ground at the same time.

So just goes like this.

So deep breath in.

And then you're going to come up breathe out.

And again, deep breath in , and then come up breathe out.

One more time.

Deep breath in , come up, and breathe out.

Okay? Okay, so now I'm going to show you the plank.

This is going to work more of the core area here on your stomach.

So you're going to place your forearms on to the ground like this, then you're going to straighten your legs up, go back on your toes, then just going to hold this as long as you can.

And keep that stomach nice and tight.

You don't want to hold your breath, okay.

Make sure your back is nice and straight, okay.

So just going to hold this as long as you can or the required amount of time that you have.

So give this exercise a go.

Okay, so now I'm going to show you another core exercise but it's going to be targeting the muscles on the side, here.

It's called the Russian twist.

So what you can do is place your heels on the ground, lift your toes up, make sure you lean back slightly, hands together, and all you're going to do is twist, touch the ground, twist, touch the ground.

Okay.

And then once you get better, just want to speed up.

I want to go as fast as you can.

And if you want to make it even more harder, you can lift your feet off the ground and then twist and twist.

So give this a go! So now I'm going to show you leg raises.

So this exercise is another core exercise which is going to work the lower part of your stomach, okay.

So you want to lie down flat on your back, hands on the side, then you're going to put your feet together, you want to press your fingers onto the floor, and then you're going to lift yourself up, breathe out, and bring your feet all the way in, and then slowly come back down, don't touch the ground, just keep it a little bit off the ground, and then come back up, and breathe out.

Slowly come back down.

And again, up.

Okay? Keep that low.

Okay so now we've worked our lower part of the core, we've worked the side of the core, now we're going to work there to the top of the core, okay.

So we're just going to do a regular crunch.

So you're going to lie down flat and you're going to bend your knees, okay.

You're going to place your hands on the bottom of your lap and you're just going to slide your hands up to the top of your knees, by breathing out at the same time.

Okay, so it goes like this.

Deep breath in , and then slide your hands to the top , and breathe out.

Come back down, deep breath in , slide your hands to the top , and breathe out.

One more time.

Deep breath in , slide your hands to the top , and breathe out.

Well done.

Now give that a go.

So now we know how to do these exercises.

We're going to use these exercises and create our own workout.

So I'm going to choose one exercise from each section.

So I'm going to use jump squats for lower body.

I'm going to be using push ups for upper body.

And for full body I'll be using burpees, and Russian twists for my core.

So once I've decided what exercises I'm going to be using, I'm going to be finding out how much time I'm going to be spending on each exercise.

So I'll be using twenty seconds on each exercise with a fifteen-second rest in between.

And I'll possibly do four rounds in total.

So now it's time for you to create your own workout.

So what you're going to do is, you're going to choose one exercise from each section, and then decide how long you're going to do each exercise for.

So it could be fifteen seconds, twenty seconds, or even thirty seconds to make it a bit more hard.

Once you've decided, write it down on a piece of paper, and don't forget to write down your rest periods in between each exercise.

Once you've created your workout, decide how many rounds you're going to do, so it could be three rounds, or four rounds, or even if you want to have five rounds at the end, have five rounds.

And then give it a go.

So good luck! Why don't you share your work with Oak National.

If you'd like to, please ask your parent or carer to share your work on Instagram, Facebook, or Twitter tagging @OakNational and #LearnwithOak.