Stretches
The stretches will be performed as a part of the warm up, after a dynamic skill related activity that raises the pulse, dynamic stretches would be performed. The dynamic aspect is preferable to static as it will aid the body to remain warm, which assists the muscle elasticity for the stretches and increases the fluidity within the synovial joints.
The Arms
The pupils should be walking to a designated lines or moving around an area as they perform the stretches to prevent them from becoming overly static.
Arm circles: To stretch the biceps and lubricate the shoulder joint. Create a ‘T shape’ by abducting the arms. Start by making small circles through circumduction from the shoulder joint. Increase the size of the circling over 30 seconds, performing the action both forwards and backwards.
Deltoid Stretch: Create a ‘T shape’ bring the left arm across the body in a horizontal line (arm remains straight). The right arm then moves forward horizontally and then bends at the elbow, folding behind the elbow of the left arm, the right elbow bends and the forearm is raised up to apply pressure the left arm. Hold the stretch for 8-15 seconds the swap, swing the arms apart in between each stretch.
Triceps Stretch: Lift one arm up vertically (so the arm is next to the ear), bend the arm at the elbow placing the hand behind the neck on to the top of the trapezius. The other hand is the placed on to the elbow and pressure is applied, so the stretch is felt. Hold the stretch for 8-15 seconds the swap arms over.
The Torso
Side Bends: To stretch the Oblique and latissimus dorsi. The pupil should walk forward to steps after each stretch to prevent it from becoming overly static. Standing tall with the vertebrae in the neutral position. Lift both hands up vertically so they are in line with the ears then interlacing the finger tips. Then lean to one side so a moderate stretch is felt down the side of the torso. Hold for 8-15 seconds then move forward and repeat for the opposite side.
Hips: Place the hands on the hips, feet shoulder width apart. Then draw a figure of eight with the hips to increase the flexibility of the muscles supporting the pelvic girdle and lower back.
The Legs
The dynamic leg stretches work as an effective way to keep the pulse raised and body warm so they may want to be performed in between slower dynamic stretches.
‘High Knees’: To stretch the gluteus. The pupils can perform this in a jog both forwards and backwards (ability dependent). The pupils should aim to raise the knees up as high as possible in order to feel the stretch, they may also feel it in the hamstrings as well.
‘Bum Kicks’: To stretch the quadriceps. The pupils can perform this in a jog both forwards and backwards (ability dependent). The pupils should aim to kick their feet up towards their gluteus, to increase the stretch they could place the backs of their hands onto the gluteus.
‘High kicks’: To stretch the hamstrings. Walk forwards kicking straight legs up alternatively (as high as possible), whilst circling the opposite arm to leg, so they meet high in the air.
The pupils should be walking to a designated lines or moving around an area as they perform the stretches to prevent them from becoming overly static.
Arm circles: To stretch the biceps and lubricate the shoulder joint. Create a ‘T shape’ by abducting the arms. Start by making small circles through circumduction from the shoulder joint. Increase the size of the circling over 30 seconds, performing the action both forwards and backwards.
Deltoid Stretch: Create a ‘T shape’ bring the left arm across the body in a horizontal line (arm remains straight). The right arm then moves forward horizontally and then bends at the elbow, folding behind the elbow of the left arm, the right elbow bends and the forearm is raised up to apply pressure the left arm. Hold the stretch for 8-15 seconds the swap, swing the arms apart in between each stretch.
Triceps Stretch: Lift one arm up vertically (so the arm is next to the ear), bend the arm at the elbow placing the hand behind the neck on to the top of the trapezius. The other hand is the placed on to the elbow and pressure is applied, so the stretch is felt. Hold the stretch for 8-15 seconds the swap arms over.
The Torso
Side Bends: To stretch the Oblique and latissimus dorsi. The pupil should walk forward to steps after each stretch to prevent it from becoming overly static. Standing tall with the vertebrae in the neutral position. Lift both hands up vertically so they are in line with the ears then interlacing the finger tips. Then lean to one side so a moderate stretch is felt down the side of the torso. Hold for 8-15 seconds then move forward and repeat for the opposite side.
Hips: Place the hands on the hips, feet shoulder width apart. Then draw a figure of eight with the hips to increase the flexibility of the muscles supporting the pelvic girdle and lower back.
The Legs
The dynamic leg stretches work as an effective way to keep the pulse raised and body warm so they may want to be performed in between slower dynamic stretches.
‘High Knees’: To stretch the gluteus. The pupils can perform this in a jog both forwards and backwards (ability dependent). The pupils should aim to raise the knees up as high as possible in order to feel the stretch, they may also feel it in the hamstrings as well.
‘Bum Kicks’: To stretch the quadriceps. The pupils can perform this in a jog both forwards and backwards (ability dependent). The pupils should aim to kick their feet up towards their gluteus, to increase the stretch they could place the backs of their hands onto the gluteus.
‘High kicks’: To stretch the hamstrings. Walk forwards kicking straight legs up alternatively (as high as possible), whilst circling the opposite arm to leg, so they meet high in the air.
The Muscles |
The worksheet below provides developed terminology of major muscles in the body. The sheet can be easily adapted for different abilities and assessments (see bones sheet information for suggestions).
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The Skeletal System |
As the muscles can't function unless they are attached to the bones it would also be appropriate to include the skeletal system. It could be taught as a part of the warm up/cool down and also be given to non-doers as a revision exercise. By learning the basic bones pupils will again fundamental knowledge ready for GCSE Physical Education syllabus (if they choose it).
The worksheet below provides developed terminology of major bones that provide the support to the muscles to be learnt. The sheet can be easily adapted for different abilities and assessments. E.g. The first letter of each word could be written in each box for low abilities. Then to use the sheet for assessment once the bones have been learnt for the list could be removed but the first letter of each word could be in the box to prompt the lower ability pupils, where as the higher ability pupils the boxes would remain empty. |
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