Health & Physical Education – CLASS-V -UNIT-2 FITNESS AND ITS COMPONENTS

Learning Objectives:

• Understand Fitness Components: strength, endurance, flexibility, agility, and reaction time.
• Perform exercises to enhance muscle strength, overall fitness and injury prevention.
• Engage in activities that improve cardiovascular endurance and understand its importance in sustaining physical activity over time.
• Participate in stretches and exercises that increase range of motion
• Practice drills that focus on quick direction changes and smooth, coordinated movements.
• Complete activities that improve reaction time.
• Combine Agility with Rhythmic Movements and perform coordination drills.
• Set Personal Goals for Improvement fostering a growth mindset.

Fitness and its components

What is Fitness?

Fitness is how well your body can handle physical activities, allowing you to run, jump, and play without getting tired quickly. Being fit means your body is strong, flexible, and full of energy.

Components of Fitness:

• Strength: How strong your muscles are, helping you lift, push, and protect your body from injury.
• Endurance: How long you can keep going without tiring, like running or playing sports.
• Flexibility: How easily you can stretch and move, reducing the risk of injury.
• Agility: The ability to move quickly and change direction smoothly in sports.
• Reaction Time: How fast you can respond to things happening around you, like catching or hitting a ball.

Fitness Stations Warm-Up Activity

This dynamic warm-up activity is designed to get your body moving and ready for the lesson ahead, you will be moving through different stations, each with a specific fitness task. These tasks will help you warm up your muscles, increase your heart rate, and prepare your body for more intense physical activity.

Setup:

• Number of Stations: 6 stations
• Equipment: Cones, posters or cards with instructions, mats (optional for exercises like push-ups or sit-ups)
• Instructions: Each station has a poster or card with the exercise and the number of repetitions written on it. The tasks should be simple, engaging, and focus on different muscle groups to ensure a full-body warm-up.

Station Examples:

Station 1: Jumping Jacks

Repetitions: 20

Description: Start with your feet together and arms at your sides. Jump while spreading your legs and raising your arms overhead. Jump back to the starting position. Repeat.

Station 2: Push-Ups

Repetitions: 10 (modified push-ups for those who need it)

Description: Begin in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position.

Station 3: High Knees

Repetitions: 20 (10 per leg)

Description: Stand in place and quickly alternate lifting your knees as high as you can, aiming to get them to waist level. Keep your arms moving as if you are running in place.

Station 4: Squats

Repetitions: 15

Description: Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your knees behind your toes, then return to standing.

Station 5: Plank Hold

Duration: 20 seconds

Description: Hold a plank position with your body in a straight line from head to heels. Engage your core and keep your back flat.

Station 6: Mountain Climber

Repetitions: 20 (10 per leg)

Description: Start in a plank position. Alternate bringing each knee towards your chest as if “climbing” in place. Keep a fast pace while maintaining form.

Warm-Up Procedure:

• Enter the Space: Jog, skip or walk around to get ready.
• Start the Warm-Up: Perform exercise at each station, moving to the next after completing reps.
• Move Safely: Transition between stations by jogging, skipping, or walking.
• Cool-Down: After the warm-up, do light stretching and reflect on the exercise.

Download PDF : ashamodernschool.in Class-5. Health & Physical Education