All year groups
The PE Department are keen to ensure that pupils continue, as much as possible, to be physically active during the time they are away from school and their timetabled PE lessons. We are aware that outside sports clubs, training and fixtures are currently not taking place, making it even more important that pupils have opportunities to be active.
2-3 times a week, pupils should be doing some physical activity in place of the time they would have had PE. We recommend the following, obviously following Government advice for anyone undergoing self-isolation:
- Walking the dog – walk or jog at a pace that raises your heart rate!
- Using the trampoline in the garden
- Skipping, hula hooping etc
- Ball skills in the garden – netball shooting (if you have a post/net), tennis ball catching off a wall, football skills, Swingball. All excellent for developing skills and hand-eye coordination.
- Using any fitness equipment you may have at home – exercise bikes, fit balls, resistance bands, sit ups/press ups. Pupils should be ensuring they use the correct technique for any exercises they choose to do.
- Design a small fitness circuit at home using cans of food as dumbbells, stairs for step ups etc – be inventive! It is an excellent way to tone all those muscles and you can set your own time scale in line with your current levels of fitness. When it becomes easier, you can
Increase the length of time at each station by a few seconds.
Increase the number of repetitions you are completing at each station
Reduce the length of the interval between stations.
- Couch to 5K – Use this time to get running! This is a very progressive programme (it starts very easy and gets a bit harder as you become fitter). You can download the app on your phone and you get motivational tips whilst you are running, or you can check it out on the NHS website by following the link below.
In addition, we would like all pupils and especially those who are unable to get outside to do any of the above to make use of online fitness activities:
Joe Wicks, the Body Coach.
Every weekday morning at 9am Joe Wicks is holding a 30 minute online workout ‘PE with Joe’ on his YouTube channel: https://www.youtube.com/user/thebodycoach1 . This is an excellent way to get up and active first thing!
He also produces 5 and 8 minute children’s fitness routines as well as longer adult sessions for those students who already do some form of fitness training.
Adult sessions (lots to choose from on his channel): https://www.youtube.com/user/thebodycoach1
The seven minute workout.Based on the article published in American College of Sports Medicine. It features 12 exercises deploying only body weight, a wall and a chair. A great quick workout which you could do as you transition from one lesson to another.
Just Dance. If you have a Nintendo wii, this is a great way to burn off excess energy and get fit. Alternatively, YouTube has lots of Just Dance tracks (search ‘just dance’ and choose your favourite track).
YouTube. There are lots of online fitness videos – yoga, Zumba, aerobics etc.
Sweaty Betty also have their own channel with some excellent fitness and dance sessions: https://www.youtube.com/user/SweatyBettyUK
Cosmic Yoga – Great for Year 7: https://www.youtube.com/user/CosmicKidsYoga
General ideas for exercising at home
Year 10 GCSE PE
Task overview: As a starting point for your PEP complete the attached workout 3 times a week and record data throughout to be used to analysis after 6 weeks.
- Complete the HITT training session below 3 times a week.
https://www.youtube.com/watch?v=LDo05xQeKl0 (Main session)
ttps://www.youtube.com/watch?v=vqZ9f_OskUc (Cool down and stretches)
1. Before starting you will need to design 2 tables to record the number of each exercise completed in 30 secs and your heart rates.
The first will need to include:
- Resting heart rate before starting your session. Measure your pulse for 15 secs and multiply by 4. Find your pulse in your neck or wrist and count how many times it beats in a minute.
- Working heart rate. Taken straight after finishing your session. Find your pulse in the same place but only count for 15 secs then times this number by 4.
- Recovery heart rate. Take this 1 minute after your working heart rate for 15 secs and continue to do so every minute until you are back to or below your resting heart rate.
The second table needs to include:
- Exercises (you will need to watch the video for these)
- Session number / week number eg session 2 of week 1
- Number achieved
- Notes on how you felt during the session including perceived rate of exertion (RPE 0-10), injuries or illness and if you had to alter any exercises as a result of any injuries.
2. After 3 weeks you need to select 1 of the exercises to make 1 adaption to. You will need to apply the FITT principle. You could increase the intensity, adapt the exercise by adding additional moves, add a weight or increase the time you complete the exercise for.
3. Continue to complete the circuit recording your data for a further 3 weeks.
4. After your full 6 weeks you need to use the data you have collated to complete electronic graphs to show your progress for the exercises completed. Bar charts and line charts would be the most appropriate type of graph to use. You will then need to make comments about how improvements in certain exercise could improve your performance in your main sport or the one you are likely to write your PEP for.
Year 11 GCSE PE Work
Please continue to work through the 9 mark question booklets. Answer the questions in one colour and then use the mark scheme to mark and add points that were missed in another colour.
Use your purple books to complete questions on topics that you have highlighted as being areas that you need to revise.
Year 12 A-Level PE Work
Miss Exworth’s topics:
- Read chapter 2.1 on diet and physiological aids in your text book and make notes.
- Test that you have understood it by answering questions on page 81.
- Then watch James Morris clips on Diet and nutritional aids, and add any additional notes to your work.
Once you have done this, please use these few weeks to go over notes so far and make your revision notes and cards. Download past papers questions from the OCR website and go through the papers and the mark schemes for these.
Mrs White’s topics:
Use the Sample Assessment Materials and 2017, 2018 and 2019 to work through the past paper questions you have been given. Answer the question in one colour pen, then use the mark scheme to mark it and add to your answers with another colour pen. Any topics that you find challenging or need to revise further need to be added to your revision topic list.
Miss Young’s topics:
Students have been given past paper exam questions on the topics covered by Miss Young. She has emailed them all the Powerpoints from the lessons that will be missed, from which they need to make notes and then do further independent reading on the topics.
Teachers have emailed students work to be completed.
Girls should also check their emails regularly for information from their teachers.