K/1st Grade
Week 6
Let's get our Fitness on!!!
Learning Target: The student will create a HIIT workout plan that consists of 8 exercises and then record the workout to share with the class.
Literacy terms: (make sure to take time and learn these terms)
GOOD HEALTH- The state of being free from illness or injury.
High intensity- Short term training with maximum effort.
Interval- Rotating an activity with a pause or break in activity.
-Lesson #1 Monday/Tuesday class
Step 1: Let's learn what a HIIT workout is and what you need to for it!
HIIT
High Intensity Interval Training
There are several types of HIIT workouts that we can do to help improve our health and performance. One type of interval training is called TABATA- Tabata is a high-intensity interval training that consists of eight sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.
The Benefits of Tabata:
Increases your metabolism during and after training.
The session is quick and great for those of you short of time.
Improve your aerobic and anaerobic system. (your cardiovascular health)
The Tabata Method burns fat and builds muscle.
The method has research from olympic athlete coaches.
Improves mental toughness and will power.
It adapts to your physical level of fitness, good for individual or group settings.
The method is versatile – you can pick from a range of activities.
You don't need equipment and it can be done in a small space.
Step 2: Warm-Up
Watch the Intro video below and do the warm-up with me!
Step 3: Let's do the workout!
It's time to work out: Watch both videos Part #1 and then Part #2 right after.
****FYI, I had to record this video 2 1/2 times because of technical errors, aka crew leader mishaps! I really got a big workout for the day by the time that I was done! An endurance day for sure! Have fun!
Step 4: Reflect
Think about which exercise......
raised your Heartrate up the most?
built strength in a muscle group?
strengthen which muscles?
could you add weights too?
was the funnest or the hardest?
Awesome fitness day! Next class get ready to creat your own workout!
-Lesson #2 Wednesday/Thursday class
Build a HIIT workout!
Step 1: Let's look at the benefits of getting outdoors: Click on the picture below and read or have someone read to you the 11 benefits that you get from being outdoors
-You can then take this week's HIIT Training and do it outdoors if possible. In fact, do as much as you can outside everyday!
Step 2: Build your own HIIT plan.
Watch the video for instructions:
Help with building your own HIIT plan.
This week you will build your own plan and post it in google classroom.
How to make a HIIT plan:
Interval times can vary, however, for your plan stick to the 20 seconds of effort with 10 second rest. (the longer the intervals of effort the longer the rest needed and the harder the exercise will become).
Research exercise movements. Your plan must have 8 exercises and include some strength and some cardiovascular movements.
Think about the order that you want to do your exercises in and write them down.
Practice your HIIT workout and correct your form(search out feedback on if you are doing the movement correctly)
Find a timer for your workout. (you can simply watch the seconds on a clock, below in the technology section you can find information on timers, or you can start and stop a stopwatch)
It's go time! First, fill out week 6 assignment in google classroom- Video record your workout and post it on the stream of our google classroom! (more info in step 3: below)
Technology / Research Information
Here are some resources to help get continue your HIIT training. There are countless HIIT training timers, youtube videos, and workouts posted on Pinterest that can help you build your own work out.
Timer on computer:
We will need a timer to help us move through the highly efforted times and the rest intervals. You can find several timing apps for a phone or on your computer. Here is an example of an interval timer.
Press the Picture below to go to the interval timer!
Timer app for iphone:
There are also apps that will add your music playlist and is customizable to your interval times. Here is one that is for an iphone:
Here is an app that can be downloaded to an iphone.
Look here for exercises:
There is information on numerous exercises that can be included into your training.
Here is a site that shows you a 100 exercises.
Types of HIIT workouts:
With or without equipment.
Sport specific training.
Plyometric/Strength/cardio training.
Weights or no weights.
Beginner/intermediate/ advanced
Step 3: Go to Google classroom and complete two tasks in week:
*Weekly Assessment Check-in:
Please log into: https://classroom.google.com
Fill in 8 exercises into your HIIT workout plan under WEEK 6 assignment.
Video record yourself (or with others) doing the HIIT workout plan. Share the video on the google classroom stream.
-You can include music. Have fun with it! I can't wait to see your best effort!