Here’s an energetic ‘classroom moves’ workout for you! You can probably do this at home as well, but you’ll need a table and a chair.
Place you hands on the table in front of you, jump with both feet to kneel onto the table. Once you’re up there, sit tall on your knees/shins and claps you hands above your head three times. x10
Chair Squat Jumps
Turn your chair so it has space in front of it. Stand with your feet hip width apart. Sit down onto the chair, then stand up straight away. Once you’ve stood up, jump with both feet into the air! x15
Kneel in front of your chair, holding onto the edges of the chair seat with your hands. Keep your tummy pulled in gently and do a ‘press up’ onto the chair. Be careful not to let your hips ‘dip’ down – keep your body from your shoulders down to your knees, straight. Push down on the chair, not forwards onto it (you don’t want it to slide away!) x 10
Stand with the bottom of your chair on the top of your head. Hold onto the edges of the chair seat. Press the chair into the air by straightening both arms straight upwards. Bring it back down to gently ‘tap’ your head then push it up again. x10
Step Up Chairs
Put two chairs next to each other. Hold a friend’s hand. Step up onto the chair, one foot at a time, then step back down. Once you’re up, stand up tall on both feet. Keep your balance the whole time. If it gets too difficult, just have a walk around the classroom instead. x5 on each leg
Do this circuit (one exercise after the other) once through, then go through it again, and again if you have lots of energy…so 2-3 circuits!
How did you get on?
Captain Kinetic 🙂
Some muscles in our bodies are attached to bones, and when they contract, the bones move. That’s how you can eat delicious food…just lifting food from your plate, to your mouth, requires your ‘bicep’ to contract.
‘Contract’ means the muscle fibres (the stuff that makes up the muscle) stack up and become shorter. When the bicep shortens, it lifts your hand towards your face!
Every time a muscle contracts, another muscle relaxes. In the case of your biceps, it’s the tricep that relaxes when you bring food from the plate to your mouth. They work together in pairs!! They’re a great team, just like you and your friends are.
So for me to eat my healthy food, which fuels my movement, my brain has to send a signal down to my arm, telling the bicep to ‘contract’ (shorten), and the tricep to ‘relax’ (lengthen). Clever brain!!
Have a go with this action, to help you understand:
Look at a partner’s arm when they pretend to eat something, can you see their bicep contract, and their tricep relax?
You can strengthen your biceps and triceps by doing pulling and pushing movements. Give this a go…
Stand behind your chair, then squat down to pick it up safely. Now, standing with long arms, holding onto your chair, bend your elbows to lift your chair up, and then lower it down again. When you do this, keep your tummy gently ‘pulled in and up’, and your knees bent. Do this five times…you’ve just pulled the chair towards you using your biceps!
To use your triceps, sit on the chair with your hands holding onto the seat, just under your legs. Scoot your bottom off the chair, so you are still holing on with your hands, but your bottom is just in front of the chair. Now bend your elbows and lower yourself down, then push up again by straightening your elbows. Do this five times…you’ve just pushed yourself up using your triceps!
Do you know the names of any other muscles in the body? What actions can you do to make them contract? Which muscle has to relax in order for that one to contract?
Our heart is a muscle as well…does that means it contracts too? Find out what you can and tell us about it on the blog!
Enjoy contracting and relaxing!
Captain Kinetic 🙂
Often, working as part of a team get things done quicker, better and can be more fun!
Today, try to organise a relay race at lunch time. Perhaps you could have different races for each year group?
Instead of just running the relay race, change it so that each member of the relay team has to move in a different way…
- Bear crawl
Obviously, you can choose different ways of moving if you want to, but start with these first.
You’ll need to work as a team to find out who is best at skipping, jumping, side-stepping and bear-crawling, to help you win the race. It’s easy to fall into an argument when you’re trying to decide. You need to make sure you’re all happy to do any of them, and that you’re working to make your team great, not just yourselves.
Let us know how you get on – what did you change to make the race better? Do you have other relay ideas? Where else could you do this?
Have fun, and be a good team-player!
Captain Kinetic 🙂
Agility is being able to change the position of your body, or the direction of your body as quickly as possible.
To be agile, you need to:
be balanced and co-ordinated
capable of changing speed and power
aware of your centre of gravity
Agility is an important skill in several sports (for example tennis, football, hockey and squash) but also in your playtimes.
To be truly agile, you need to be able to change the position/direction of your body in response to something. For instance, a tennis player will need to change position/direction in response to his/her opponent’s shot. In football, a player will need to change position/direction in response to someone coming to tackle him/her.
So today’s mini-challenge is to create your own obstacle course!
What equipment can you find to create your own obstacle course at home, or in the park or playground? The equipment must be safe, so can be leaves from the garden to jump over? Or spare shoes to run around?
Two ways of making this more challenging:
- Time yourselves against your friends or family
- Ask someone to clap their hands every now and then, when they do, change direction or body position (you could go from running to crawling, or jogging backwards to side-steps…)
Post a photo, or a description of what you did on the Blog to share your ideas with other people from around the world!
In health and happiness, Captain Kinetic