Hi everyone, it's Ms. Pancha here.

I'm so glad that you've decided to join me on today's lesson, and I'm really looking forward to all the learning we're doing today.

So the lesson is going to be focusing on improving muscle strength, and some of you may have done some of the activities we're going to be thinking about in today's lesson.

So we've got lots of learning to do today, so let's get started with the lesson.

So the outcome for our lesson today is I can design a fitness circuit to improve muscle strength.

So we're going to go through some key words now that we're going to use in the lesson, and it's important that we practise saying these key words.

So I'm going to say the word, and I would like you to repeat it.

So my turn muscles your turn.

Super.

My turn.

Athlete, your turn.

Super, well done.

My turn, exercises, your turn.

Amazing work, well done.

My turn, fitness circuit.

Your turn.

Fantastic.

My turn, stretches.

Your turn.

Wow, you did such fantastic practise of saying these words.

I'm so impressed so far with your learning.

So some of these words you may already know the meaning of or you may have heard of before,, but some of them you may not be so sure, but please don't worry, because that's what today's lesson is all about.

We're going to be using these words and understanding what they mean.

So let's get started with the lesson.

So our lesson today is split up into two sections.

So the first part of our lesson is going to be talking about how athletes strengthen their muscles.

And the second part of our lesson is really exciting 'cause we are going to be designing a fitness circuit.

So let's start with the first part of today's lesson.

So we have muscles all over our body to help us move muscles that are found close together on your body often help you to perform similar movements.

Can you think of which muscles on your body help you to write? So hold up your writing hand.

So I write with my right hand.

So I'm going to have a look at my hand here, and I think what muscles help me do my writing? Have a think, look really closely.

Well done.

So you've got muscles in your hand, in your wrist, but also your lower arm but also your upper arm as well.

Well done everyone.

So Izzy is using the muscles that are in her wrist, lower arm, and upper arm to write on the board.

She's also using the muscles in her head and neck to look at what she's writing.

Jun uses the muscles in his shoulders along with the muscles in his lower and upper back to help him carry his ruck sack.

He's using the muscles in his lower legs, upper legs, and bottom to help him walk.

So something as simple as walking is something very straightforward that lots of us do every day, but actually there's lots of muscles working to help us do that.

Think about which muscles you are using that are close together, which are helping you to sit in your chair right now.

So I want you to think really closely, sit up nice and tall in your chair, and have a think about which muscles you are using, and there's quite a few.

Well done, so we're using muscles in our stomach, and we're also using muscles in our back to help us sit up.

Super job, everyone.

So let's do a quick check of our learning so far.

True or false, different types of movements use different groups of muscles.

Do we think this is true or false? What do you think? Well done, the answer is true.

Now, we're going to think about explaining our answer.

Do we think this is because A, when we are doing different movements all of the muscles in our body are being used, or B, when we are doing different movements we use specific muscles depending on what we are doing.

So have a think about what we've just done in our learning.

Which answer do you think is correct? Have a think well done everyone, the answer is B.

When we are doing different movements, we use specific muscles depending on what we are doing.

So let's move on with the lesson.

So I look at these different athletes, which groups of muscles need to be strong, so they can compete in their chosen sport? So we've got a gymnast here, and we've also got a snowboarder.

So what I would like you to do is talk with your talk partner in a small group and I want you to think really carefully about what these athletes do, and what groups of muscles need to be really strong for them to be really good at their sport.

Pause the video here, and have a think, and then we'll go through some of the answers really soon.

Great job, everyone, I hope you had a great discussion there.

So we're now going to talk through some of the answers.

So the gymnast here would use strong lower back muscles, keep it long and straight, strong upper and lower arm muscles to swing on the bar.

For the snowboarder, we've got strong lower back muscles to stay upright on the board and we've got strong upper leg muscles to change direction of the board.

So both athletes there are using similar but also some different muscles to help them compete in their sport.

So let's do a quick check of understanding.

So what I would like you to do is match the athlete to the muscles that they would focus on strengthening the most for their chosen sport.

So we've got a golfer, a wheelchair racer, a swimmer, and a surfer.

So I want you to think really carefully about which muscles they would need to focus on.

So we've got arm and shoulder muscles, leg, arm and back muscles, thigh and stomach muscles, wrist and arm muscles.

So pause the video here, and have a think, we'll go through the answer really soon.

Well done for having a go at this task.

This was a little bit tricky so let's go through the answers.

So the golfer would use the arm and shoulder muscles 'cause obviously they do a lot of swinging with their arms. The swimmer would use a leg, arm and back muscles, and swimming often uses our whole body, we need to have a lot of strength in our whole body in order to swim.

The surf would use thigh and stomach muscles, they stay on the surfboard, and the wheelchair racer would use the wrist and arm muscles, they need to be really strong as that's what's going to help them.

Well done, everyone.

So many athletes have a coach to help them keep fit.

The coach helps them by designing special exercises to improve strength in the muscles they use the most.

If you play any sports, you may have a coach who shows you different exercises to help your muscles get stronger.

So you might be part of some sports groups at schools or outside of school, and you may have a coach as well.

This football coach will give the players exercises to help strengthen their leg and back muscles so they run fast and kick the ball with more power.

So a coach has many different jobs and one of their jobs is to help the team become fitter, but also to become stronger and they will design specific exercises to help the team.

So let's do a check of our learning.

True or false, exercise doesn't help muscles get stronger.

Do we think that's true or false? Well done, the answer is false.

Let's think about explaining why it is false.

Is it because A, eating lots of food makes muscles stronger, not exercise.

B, humans can improve the strength of their muscles through exercise such as lifting weights.

Which do you think is the correct answer? Well done everyone, the answer is B.

Humans can improve the strength of their muscles through exercise such as lifting weights and there's lots of other exercises that you can do to become stronger as well.

What exercises do you think this tennis player's coach would give the athlete to improve the strength of their muscles? So have a look at the picture there of the tennis player, what key muscles do you think this tennis player is using and what exercises do you think they need to do? Have a think.

Well done, so sprinting would strengthen leg muscles so they could move fast from one side of the court to the other.

Pull-ups would strengthen arm muscles, so they could hit the tennis ball hard and sit-ups would strengthen stomach and back muscles so they could twist from side to side to hit the ball.

So whilst this person, yes we look at the picture and they're just hitting the ball but actually there's lots of different muscles working there to help them be a really strong athlete.

So let's do another quick question to check our learning.

Which of these exercises would help a netball player get stronger arms and shoulders? Is it, A, sit ups, B, running, or C, weightlifting? Have a think.

Amazing work.

The answer is C, weightlifting.

So we're going to move on to task A now.

So what I would like you to do is I would like you to draw yourself taking part in your favourite sport.

So that might be swimming, that might be running, that might be football, that might be tennis.

So you choose your favourite sport, and draw yourself taking part in that sport.

And once you've done that, I would like you to label the muscles on your body that you would need to strengthen most for that chosen sport.

Then I would like you to describe which exercises you would need to do to strengthen these muscles to help you improve in your chosen sport.

You could do some secondary research to find out.

So you may want to read some books or go on the internet to find out which muscles you would need to strengthen.

Off you go, and we'll go through some example answers very soon.

Fantastic work everyone well done, so we're going to go through this example answer.

Now, this person here has chosen a javelin thrower.

So they have identified some arm muscles, shoulder muscles, stomach muscles, and lower leg muscles.

Maybe you chose a javelin thrower, or maybe you chose a different sport.

So the next part of the task was thinking about which exercises you would need to strengthen these muscles.

So this example is obviously for a javelin thrower but you may have some similar exercises or something a little bit different based on which sport you chose.

For example, I would do pull-ups to strengthen my arm muscles to throw the javelin far.

I would do sit-ups to help me twist to aim the javelin.

This exercise would strengthen my stomach muscles too.

I would lift hand weights to strengthen my shoulder muscles to throw the javelin far and I would do squats to strengthen my leg and ankle muscles so I could run fast.

So whilst we know that a javelin throw is throwing the javelin, actually there's lots of muscles that are involved, and lots of parts of the body that need to be strengthened in order to be able to throw the javelin really far.

Super job, everyone, well done for having a great go at this task.

So we're halfway through the lesson now.

So we've done the first part of the lesson where we've spoken about how athletes strengthen their muscles and we're now going to be having a think about designing a fitness circuit.

So many athletes need to strengthen more than one group of muscles in their body to succeed in their sport.

So all of the examples we looked at earlier in the lesson, yes, for example tennis may be just using your hands to hit the ball, but actually there's lots of other muscles in the body that need to be working, and that need to be strong in order to be successful in that sport.

The athlete's coach would design a fitness circuit including exercises for them to strengthen many groups of muscles.

A fitness circuit should aim to improve the strength of different muscles in the body.

They are sometimes performed in a circle to show that the exercises are repeated.

So let's have a go of checking our understanding so far.

True or false, a footballer only needs to do exercises to strengthen their feet muscles, so they can kick the ball hard.

Do we think that is true or false? What do you think? Well done, the answer is false.

Now, again have a think about explaining why.

Do we think A, footballers need to strengthen their leg muscles too, so they have strong legs to kick a ball around, or B, footballers need to strengthen lots of their other groups of muscles as they also need to be able to run fast, throw the ball in, move sideways, and jump high.

Which answer do you think is correct? Super job, everyone, the answer is B.

So footballers need to strengthen lots of other groups of muscles.

It's not just their feet muscles as they need to be able to run fast, throw the ball in, move sideways, and also jump high.

And a footballer has to do lots of running so they have to build up lots of stamina.

So my next question to you is, which muscles does a swimmer need to strengthen to be able to swim fast? And maybe you go to swimming lessons, think about what muscles do you need to strengthen.

Well done, so we need strong legs to kick the water to move forward fast.

We need strong arm and shoulder muscles to pull their body through the water, and they need strong stomach and back muscles to hold them straight in the water.

If you were their coach, what exercises would you put in a fitness circuit for them? So I mentioned before that swimming uses lots of different parts of the body, so it's a really full body workout.

So if you were a swimming coach, what exercises would you put in a fitness circuit to help the athlete develop their strength? Have a think.

Great job, everyone.

So a fitness circuit for a swimmer might include the following steps, so it might include crunches to strengthen their stomach muscles.

You then may move on to resistance bands to strengthen their arm muscles.

You then may move on to a leg press to strengthen their leg muscles and then move on to rope throws to strengthen arm and back muscles.

And notice this is a circuit of continuous movements, and that's helping to strengthen different parts of the body and this will in turn help the swimmer to become a lot stronger and therefore succeed in swimming.

Whenever you do exercise there is something important you need to prepare your body.

What do you think this is? Have a think to some of the sports that you may play or some of your PE lessons.

What do you do to prepare your body? Can anyone tell me? Well done, and that is to stretch.

It's really, really important that we do stretches.

So Laura says here, my coach says to warm up, and do stretches before we do our basketball fitness circuit.

But why are stretches so important? We know that we need to do these stretches, but why are they so important? So stretches are important as once the muscles are warm, stretching helps increasing muscle flexibility and prevent injury.

So it's important that before we do any of this type of exercise that we do prepare our body through stretches, so that we do not injure ourselves.

So let's do a quick check of our learning so far for this part of the lesson.

Which of these statements best describes a fitness circuit? Is it A, it is a set of exercises that you do one after another to strengthen the muscles in one part of your body.

Is it B, it is a set of exercises that you do one after another that strengthen different muscles in your body, or is it C, it is a set of exercises that you choose just one of to strengthen the muscle in that part of the body.

What do you think? Excellent, well done, the answer is B.

It is a set of exercises that you do one after another that strengthen different muscles in your body.

Super job, everyone, well done.

So my question to you now is have you ever done a fitness circuit in a PE lesson or at a sports club before? Lucas says here, "I do one at archery.

The exercises are all in different places around the room." And Sofia here says, "I do one at football club at school, which has lots of different exercises in a circle that I have to do." What kind of exercises do you think Lucas and Sofia might do? So we know that Lucas is part of an archery club.

So do you think he does the same or different exercises that Sofia does at her football club? What do you think? Great, so some of the exercises might be similar, but also some of them might be a little bit different.

So let's move on.

In Sofia and Lucas's fitness circuits, there are some stretches to do once they are warm.

So the first part is head rolls to stretch their neck and shoulder muscles.

So let's all have a go at doing that now.

What I want you to do is sit up really straight, and I want you to head roll to stretch your neck.

So you might want to put your head to the side to left maybe you can feel that stretch in the side of your neck.

Maybe do it the other side, we can feel the stretch on the other side of your neck.

You may want to roll your head, go down and around.

Excellent, well done.

And you may also do some work on your shoulders as well.

Fantastic go, everyone, well done.

An exercise called reach for the sky to stretch their whole body is also really important.

These exercises would stretch different muscles and prepare them to start the fitness circuit.

For the rest of the fitness circuit, there would be a sequence of exercises to improve the strength of different muscles.

Each exercise targets a different muscle group, and may be given a time or number for each round.

For example, if star jumps was part of your circuit, you may have to do those for 30 seconds.

For example, here on the screen, we've got arm rotations for 30 seconds to strengthen arms. We've got five lunges on each leg to strengthen thighs.

And then we've got touching toes four times for 10 seconds to strengthen back and leg muscles.

So let's have a quick check of our learning.

Which of these activities would be best to improve the strength of your arm muscles? Would it be A, sleeping, B, bouncing a ball, or C, reading? So have a think which of these activities would help strengthen your arm muscles.

Have a think.

Great job, the answer is bouncing a ball, well done.

So we're going to move on to the next task now.

So I would like you to create a fitness circuit that your friends can take part in to strengthen their muscles.

You might need to do some secondary research to investigate which types of exercise strengthen different muscles in the body.

So you may need to speak to some adults or maybe read a couple of books, watch some videos, or maybe use the internet to help you.

I would like you to choose six different exercises and draw them onto a sheet of paper in a circle, just like in the example we saw earlier in the lesson.

I then want you to put numbers next to each exercise to show the order.

And then under each exercise I want you to write which muscles it will strengthen.

Put on your sports clothes, and have a go at your fitness circuit.

Also, it's really important that you remember to include a warmup and some stretches at the start of the circuit.

So I want you to follow these steps and complete and plan your fitness circuit.

Now, have a great time, have lots of fun, and click play on the video when you're ready to continue and we'll go through an example answer.

Off you go.

Great work everyone, I hope you had loads of fun there.

So let's look at this example answer.

So the task was to create a fitness circuit to improve muscle strength.

So let's read the example answer here.

At the start, we made sure to warm up and stretch our muscles.

The hop strengthened the top of the leg muscles, and the squat strengthened the back and buttock muscles, the sprint strengthened arm and leg muscles, the ball throw strengthened hand and neck muscles, and the skip strengthened all the leg muscles.

So we can see here that lots of different muscles were working and being strengthened.

Was your circuit similar or a little bit different? Did you have some of the same exercises? Well done everyone.

So we've come towards the end of the lesson now.

So we're going to do a summary of all our learning, muscles that are found close together on your body often help you to perform similar movements.

Athletes focus their training on different muscles depending on their chosen sport, and humans can improve the strength of their muscles through exercise such as lifting weights.

But actually there's lots of other ways that you can strengthen your muscles as well.

A complete fitness circuit should aim to improve the strength of different muscles in the body.

Now well done for all of your work, there was lots of learning to be done in today's lesson.

You've all done such a fantastic job.

I hope you had a really fun time creating your fitness circuit and maybe you can do it next in your PE lesson or actually maybe in the evenings or the weekends with your friends.

I hope you have a great rest of the day and I'm sure I will see you very soon in the next lesson.

Bye-Bye.