PRACTICAL SESSION:
Group-based Outdoor Fitness Session
Instructor [Your Name Here]
Date [Select Date]
[Insert Company Logo]
SESSION PLAN PART ONE: [Insert Company Logo] INTRODUCTION
Session Overview
A mixture of cardiovascular (CV) [Insert Venue Name] Type of Session and muscular strength and Venue (Refer to Appendix A for session endurance (MSE) activities. plan map).
Candidate’s Name [Your Name] Session Duration One hour.
Permission for Outdoor Area [Name of Authoriser]. Date As per front cover. Obtained
Participants Health & Safety: Environmental Factors
Maximum Number of Grass (bodyweight), tarmac 10 to 40. Floor Surface & Area Participants (interval) and pathways (travel). Obstacles, Hazards and/or Debris on ground (exercise area) Age Range 16 to 65. Road Traffic Safety and vehicles (car park area). [Convenient and safe local Gender Male and female. Meeting Point location].
Red (Low/Medium). Nearest Telephone/Mobile [Nearest location] and mobile Expected Skill Level Amber (Low/Medium/High). Phone Reception phone carried. Green (Medium/High).
Red (Low/Medium). [Nearest location] and first aid Expected Fitness Level Amber (Low/Medium/High). First Aid Availability kit carried. Green (Medium/High).
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SESSION PLAN PART ONE: [Insert Company Logo] INTRODUCTION
Aim of the Session (Participants & Session) Objectives of the Session To achieve the intended aim of this session I will utilise a mixture The aim of this session is to provide a safe and effective of: cardiovascular endurance and muscular-strength endurance workout. 1. Interval training techniques; and 2. Bodyweight exercises.
Screening and PAR-Q List any information gained that is relevant in the planning of the session.
Both current and new members will be asked if they have any conditions, illnesses or injuries which may affect their participation during the session.
Advice to Participants Wear clothing appropriate to the prevalent weather conditions and bring a change of clothing as Clothing required. Hydration (i.e. water) Water is provided for participants by their group instructor(s) (i.e. backpack).
Toilet facilities The nearest toilet facility is [nearest location] and [second location, if applicable].
Changing facilities The nearest changing facility is [nearest location].
Any other relevant information The wearing of gloves may be appropriate and asthma sufferers to retain own inhaler.
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SESSION PLAN PART TWO: [Insert Company Logo] WARM-UP
Component: Warm-up
Role The warm-up will include mobilisation and pulse-raising activities. Duration 10 minutes.
The objective of this component is to:
1. To protect against injury by: a. Raising deep muscle temperature; and Equipment Objective b. Stretching connective tissue. Grass area. Required 2. To improve the body’s efficiency by: a. Raising the heart rate; b. Increasing respiratory rates; and c. To improve performance by preparing the body for the exercise to come.
Equipment Used, Exercises Programme, Level (Diagrams & Muscle Teaching Points Progression and/or Adaptation and/or Set-up Groups, as appropriate) Maintain a good posture. The group, as a squad, is to Standing tall, head up, eyes facing P: Jog faster. walk/jog from the meeting forward. A: Walk. point to the main theme area. When walking or running, lead with the heels not toes. Extend arms out to front in a punching P: Punch faster. Punch to the front Jogging at a gentle pace. motion, alternating each arm. A: Punch slower. Extend arms out to the sides in a P: Punch faster. Punch to the sides punching motion, alternating each arm. A: Punch slower. Extend arms upwards in a punching P: Punch faster. Punch up in the air motion, alternating each arm. A: Punch slower. Extend arms downwards in a punching P: Punch faster. Punch to the ground. motion, alternating each arm. A: Punch slower.
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Equipment Used, Exercises Programme, Level (Diagrams & Muscle Teaching Points Progression and/or Adaptation and/or Set-up Groups, as appropriate) Carefully turn on the toes to face the P: Turn faster. Change direction of jogging. opposite way. A: Turn slower. Carefully whilst running, twist the torso Pass, imaginary, rugby ball from side to side and motion arms as P: Increase rotation movement. side to side. though you are passing an imaginary A: Decrease rotation movement. rugby ball from side to side. Carefully whilst running, bending up Pass, imaginary, rugby ball and down (at the knees), pass an P: Increase range of movement. overhead and through legs. imaginary rugby through the legs and A: Decrease range of movement. over the head. Carefully turn on the toes to face the P: Turn faster. Change direction of jogging. opposite way. A: Turn slower. Lean back gently and point alternating P: Flick toes higher/faster. Flick toes out to front. toes out to the front extending the leg. A: Flick toes lower/slower. Sink heels as supporting leg lands. Slightly leaning forwards flick heels up Jogging at a gentle pace. P: Flick heels higher/faster. Bring heels up to bottom. to the bottom. A: Flick heels lower/slower. Sink heel as supporting leg lands. Keep an upright position, bringing P: Bring knees up higher/faster. Bring knees up at front. knees up to waist height with a 90 A: Bring knees lower/slower. degree bend at the knee. Carefully turn on toes to face the P: Turn faster. Change direction of jogging. opposite way. A: Turn slower. Facing inwards and running sideways P: Increase pace/length of with a step over the leg and then a steps. Carioca facing inwards. step behind. A: Decrease pace/length of Use arms as balance. steps. Facing outwards and running P: Increase pace/length of sideways with a step over the leg and steps. Carioca facing outwards. then a step behind. A: Decrease pace/length of Use arms as balance. steps.
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Equipment Used, Exercises Programme, Level (Diagrams & Muscle Teaching Points Progression and/or Adaptation and/or Set-up Groups, as appropriate) Maintain a good posture. Standing tall, head up, eyes facing P: Jog faster. Carry on jogging. forward. A: Jog slower. When walking or running, lead with the heels not toes. When one is shouted, Bend down at knees and touch the P: Crouch down lower. touch the floor with left ground with the left hand. A: Don’t touch the floor. hand. Jogging at a gentle pace. When two is shouted, Bend down at knees and touch the P: Crouch down lower. touch the floor with right ground with the right hand. A: Don’t touch the floor. hand. P: complete 2 press-ups. When three is shouted, do *** See MSE Section for instructions on A: Place the knees on the floor, one press up. performing a press-up *** knees behind the hips. When four is shouted, Carefully turn on toes to face the P: Turn faster. change direction. opposite way. A: Turn slower. Jog OTS (On The Spot), Hips facing forward, knees coming up P: Jog faster. Jogging at a fast pace. Shouting 10 down to 1 to almost waist height, sink heel as A: Jog slower. jogging as fast as they can. foot lands.
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SESSION PLAN PART THREE: [Insert Comapny Logo] MAIN THEME
Component: Main Theme
The main theme will include cardiovascular (CV), muscular strength and endurance Role Duration 40 minutes. (MSE), and game activities. The objective of this component is to:
1. Provide a safe and effective CV workout; 2. Develop, improve and/or maintain the CV system; Grass (MSE) 3. Provide a safe and effective MSE Workout; Equipment Tarmac (CV) Objective 4. Develop, improve and/or maintain MSE; Required Four cones 5. Provide a safe and effective game element; and Stopwatch 6. Develop team-working skills.
Points 2 and 4 are dependent upon the participant’s current stage and level of fitness.
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Equipment Used, Exercises Progression and/or Programme, Level (Diagrams & Muscle Groups, as Teaching Points Adaptation and/or Set-up appropriate) This is usually conducted by using a series of efforts, at The interval is the rest various distances and speeds period, and may be taken Interval training is a time/cost- followed by a rest period. in the following ways: Interval Training effective method of improving the Leading Leg Syndrome: be Time; Component capacity of the cardio-respiratory wary of turning on the same Partner works, you rest; system (heart and lungs). leg continuously, alternate Pulse/Intensity; and/or turning between the right and Distance jogged/walked. left leg. Red Troopers: Participants to work individually. P: Jog faster. Walk/run from start cones out to 25m A: Jog slower/walk. cones and back, within the time limit: Maintain a good posture, standing tall, head up, & eyes 1st leg: 40s (30s rest) Amber Troopers: facing forward. P: Run faster. Place 4 cones in a 2nd leg: 40s (30s rest) When walking or running, lead A: Jog. rectangle: length 25m 3rd leg: 35s (25s rest) with the heels not toes. and width (wide 4th leg: 35s (25s rest) Travel to interval station time = 1 Green Troopers: enough to cater for all 5th leg: 30s (20s rest) minute P: Sprint faster. participants) 6th leg: 30s (20s rest) EDIP time = 1 minute A: Run. 7th leg: 30s (15s rest) Interval time = 9 minutes 8th leg: 30s (15s rest) Sub-total time = 11 minutes Timings to be adjusted 9th leg: 30s (15s rest) dependent on fitness level of 10th leg: 30s (15s rest) the group taken (+5s for Ambers & +10s for Reds).
Move to grass area (heading back towards the meeting point), moving approximately 100m-200m
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Equipment Used, Exercises Progression and/or Programme, Level (Diagrams & Muscle Groups, as Teaching Points Adaptation and/or Set-up appropriate) Full demonstration and The MSE component can be explanation of exercises, as adjusted by: Muscular Strength MSE training is a time/cost-effective required. +/- the time; and Endurance method of improving the Musculature Take extra care regarding new +/- the repetitions; Component system. participants, with a view to and/or form and safety points. +/- the number of sets. Teams progress around the circuit in a clockwise direction. 30s per station, completing three P: Longer break. full rotations, with a break (60s) Number participants A: Shorter break. Define an imaginary square and place in between each full rotation. into fours (1s in team one team in each corner. Travel to circuit station time = 1 1, 2s in team 2 etc). P: Increase time. minute A: Decrease time. EDIP time = 1-2 minutes Circuit time = 8 minutes Sub-total time = 10-11 minutes Push yourself up. Keep the back straight & in line Exercise 1: Press-ups with the rest of the body. Extend your arms but do not Lie on the floor in (pectorals, deltoids & triceps) lock out at the elbows. the prone Keep the neck & head in line position. with the body, do not look up. Place the palms of P: Bring alternative knees up As you lower your body back your hands on the as you go down (aka rock down, keep the back straight & floor level with climbers). in line with the rest of the body. your shoulders. A: Place the knees on the Lower until your elbows are at a Place your toes on floor, knees behind the hips. 90 degree angle. the floor. Lead with your chest not your Try and keep your head. elbows tucked in. Ensure your abdominals are engaged throughout movement. Emphasise rate, range of movement & breathing pattern. - 8 -
Equipment Used, Exercises Progression and/or Programme, Level (Diagrams & Muscle Groups, as Teaching Points Adaptation and/or Set-up appropriate) Exercise 2: Curl-up (abdominals) Have one leg straight and one bent at the knees. Lie on the ground, on Same hand as the bent knee P: Curl higher. your back. under the small of the back. A: Curl lower. Curl the upper torso towards the knees, and then back down.
Exercise 3: Close hand press-ups Bring hands close together so (pectorals, triceps & deltoids) thumbs are touching. P: Lower the body more. Adopt the press-up Lower the body until the chest A: Place knees on the floor, position. almost ouches the floor. behind the hips. Push the upper body back up to the starting position.
Bring one knee up so it is almost Exercise 4: Alternate Squat-thrusts touching the elbow. Adopt the press-up P: Bring knee up further. (quadriceps & calves) Point knees and toes slightly position. A: Bring knee up less. outwards. Alternate each leg.
Move the group, as a squad, back towards the meeting point; moving approximately 100m-200m
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Equipment Used, Exercises Progression and/or Programme, Level (Diagrams & Muscle Groups, as Teaching Points Adaptation and/or Set-up appropriate) Teams progress around the Number circuit in a clockwise direction. participants into 30s per station, completing three fours (1s in team P: Longer break. full rotations, with a break (60s) 1, 2s in team 2 A: Shorter break. Define an imaginary square and place in between each full rotation. etc). one team in each corner. Travel to circuit station time = 1 Try and ensure P: Increase time. minute participants in A: Decrease time. EDIP time = 1-2 minutes different teams Circuit time = 8 minutes from first circuit. Sub-total time = 10-11 minutes Lie on the floor on your right side. Exercise 5: The Side Plank (Right) Keeping your torso straight and Place your right (Quadratus Lumborum & Obliques) rigid, raise your body up in a elbow on the floor straight line. with your other Keep your head in line with your P: Place your hand on the arm down your body, looking in front of you. floor, rather than the elbow. left side. Ensure abdominals are engaged A: Place knees on floor. Place your feet on throughout movement. the floor next to Emphasise rate, range of each other, movement and breathing uppermost foot in pattern. front. Exercise 6: Jump Squats Keep back straight, initiating (Gluteals, quadriceps and hamstrings) movement from the hips. Push the bottom down and bend the knees. Stand with feet Do not let the knees move in P: Jump higher. shoulder width apart, front of the toes. A: Squat only. toes pointing forward. Knees should be at an approximate 90 degree angle. Return to standing position and jump. Land with soft knees.
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Equipment Used, Exercises Progression and/or Programme, Level (Diagrams & Muscle Groups, as Teaching Points Adaptation and/or Set-up appropriate) Lie on the floor on Exercise 7: The Side Plank (Left) your left side. (Quadratus Lumborum & Obliques) Keeping your torso straight and Place your left rigid, raise your body up in a elbow on the floor straight line. with your other Keep your head in line with your P: Place your hand on the arm down your body, looking in front of you. floor, rather than the elbow. right side. Ensure abdominals are engaged A: Place knees on floor. Place your feet on throughout movement. the floor next to Emphasise rate, range of each other, movement and breathing uppermost foot in pattern. front. Exercise 8: Burpees (Almost Full Body Exercise) Lower to a squat position with your hands touching the ground. Extend your feet back in one Stand with feet quick motion to assume a press- P: Add a jump at the shoulder width apart, up position. standing upright position. toes pointing forward. Return to the squat position in A: Squat only. one quick movement. Now back to a standing upright position.
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Equipment Used, Exercises Progression and/or Programme, Level (Diagrams & Muscle Groups, as Teaching Points Adaptation and/or Set-up appropriate) Full demonstration and The game component can explanation of exercises, as The game component is provided to be adjusted by: required. Game Component inject some fun and teamwork +/- the time; and/or Take extra care regarding new elements into the session. +/- the number of participants, with a view to guards. form and safety points. Guards capture prisoners by tapping the prisoner’s body. Captured prisoners must kneel on the floor with hands behind their head. Fitness instructor acts as the referee, Non-captured prisoners can free Select participants their decision is final. captured prisoners by tapping on at random to be Define a square using the four cones, their shoulders. guards (minus P: More press-ups. approximately 15m by 15m. More non-captured prisoners bibs) and A: Less press-ups. Prisoners cannot go outside of the than captured prisoners, guards prisoners (with boundary created by the four cones. get 5 press-ups. bibs). P: Increase time. The guards have 30s to capture as More captured prisoners than Rotate guards and A: Decrease time. many of the prisoners as possible. non-captured prisoners, prisoners between prisoners get 5 press-ups. ‘prison breaks’. For each round add 1 guard, starting with 3 guards. Continue until time for warm- down. Travel to game time = 1 minute EDIP time = 1 minute Game time = 2-5 minutes Sub-total time = 4-7 minutes
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SESSION PLAN PART FOUR: [Insert Company Logo] WARM-DOWN
Component: Warm-down Following the physical activity performed in the main theme of the lesson there is a requirement to return the body to near normal values by gradual pulse rate reduction Role Duration 10 minutes. and static stretching. Therefore, the warm-down will include pulse-lowering and stretching activities. The objective of this component is to:
Equipment Objective 1. Eliminate waste produced during the exercise; Grass Required 2. Encourage venous return; and 3. Return muscles that have shortened due to use back to their original length.
Equipment Used, Exercises Progression and/or Programme, Level (Diagrams & Muscle Groups, as Teaching Points Adaptation and/or Set-up appropriate) The group, as a squad, is to jog/walk from Jogging at a gentle the main theme area back to the meeting pace. point. Walking at a medium Shoulder shrugs forwards and then P: Shrug for longer. pace. backwards. A: Shrug for less. Carefully whilst walking, twist P: Increase rotation the torso from side to side and Walking at a slow movement. Pass, imaginary, rugby ball side to side. motion arms as though you are pace. A: Decrease rotation passing an imaginary rugby ball movement. from side to side.
At the meeting point come to a standstill and execute the following stretches:
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Shoulders and Back (Shoulder Adductor, Protractor & Elevator Stretch) Stand up-right with the feet shoulder width apart. Hold the stretch for Bring the left arm across the 15 seconds, repeat for front of the body, with the left the opposite arm. hand near the right hip. P: Hold Stretch for longer. Set Up: Stand with With the right hand, grab hold A: Hold stretch for shorter. feet shoulder width of the left elbow. apart, knees slightly With the right hand, try to pull bent. the left elbow down and around the right side of the body. Swap sides.
Arms (Elbow Extensor (Triceps Brachii) Stretch) Sit or stand upright with the left arm flexed at the elbow. Hold the stretch for Raise the left arm until the 15 seconds, repeat for elbow is next to the left ear and the opposite arm. the left hand is near the right P: Hold Stretch for longer. Set Up: Stand with shoulder blade. A: Hold stretch for shorter. feet shoulder width Grasp the left elbow with the apart, knees slightly right hand and pull or push the bent. left elbow behind the head and toward the floor. Swap sides.
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Stand upright with your back to Shoulders and Chest your partner. (Shoulder Flexor & Depressor Switch) Place feet shoulder width apart with one foot slightly in front of Hold the stretch for the other. P: Hold Stretch for longer. 15 seconds. With straight arms, raise arms A: Hold stretch for shorter. Set Up: Stand with high above the head. feet shoulder width Your partner now places their P: Lean more forward. apart, knees slightly hands below your elbows, with A: Lean less forward. bent. their palms facing towards them. Lean your entire body forward. Swap with your partner. Lower Trunk (Standing Lower-Trunk Flexor Stretch) Stand upright with legs 2-3 feet apart and hands placed on the Hold the stretch for hips. 15 seconds. Slowly arch the back, Set Up: Stand with contracting the buttocks and P: Hold Stretch for longer. feet shoulder width pushing the hips forward. A: Hold stretch for shorter. apart, knees slightly Continue arching the back, drop bent. the head backward, & slide the hands past the buttocks & down the legs.
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Hips (Hip External Rotator & Back Extensor Stretch) Sit on the floor with the right leg extended. Bend the left leg and place the left foot on the outside of the right knee. Bend the right arm and position the outside of the right elbow against the outside of the Hold the stretch for upraised left knee. P: Hold Stretch for longer. 15 seconds, repeat for Brace the left arm against the A: Hold stretch for shorter. the opposite hip. floor near the left hip. Push the right elbow against the left knee, twisting the trunk as far as possible to the left. Maintain enough pressure with the right elbow to keep the left knee in a stable position. Swap sides.
Lie on the right side of the body. Bend the left knee and bring the Thighs & Knees left heel to within 4-6 inches (Lying Hip Flexor & Knee Extensor Stretch) (10-15 cm) of the buttocks. Grasp the left ankle tightly and Hold the stretch for pull the leg backwards close to P: Hold Stretch for longer. 15 seconds, repeat for your buttocks. A: Hold stretch for shorter. the opposite leg. However, do not bring the heel of the left ankle all the way to the buttocks. Push the hip forward at the same time. Swap sides.
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Hamstrings & Calves Sit comfortably on the floor with (Seated Knee Flexor & Hip Adductor Stretch) legs extended in a V position (feet far apart from each other). Place the hands on the floor next to the thighs. Hold the stretch for Keep both knees straight and as P: Hold Stretch for longer. 15 seconds, can move flat against the floor as possible. A: Hold stretch for shorter. towards each leg. Reach the hands out toward the centre or slide the hands forward along the legs and bend the trunk over between the knees. Swap sides, as appropriate.
Stand facing your partner. Brace your hands against your Calves partner’s shoulders. (Single Plantar Flexor Stretch) Keeping the left foot in place, place the right foot 1-2 feet behind the left foot. The left foot is 1-2 feet away and Hold the stretch for the right is 2-4 feet away from P: Hold Stretch for longer. 15 seconds, repeat for your partner. A: Hold stretch for shorter. the opposite leg. Keeping the right heel on the floor, lean your chest towards your partner. You can bend the left knee slightly to facilitate moving your chest towards your partner. Swap sides.
WELL DONE EVERYONE, YOU WORKED HARD AND I HOPE YOU ENJOYED THE SESSION AND LOOK FORWARD TO SEEING YOU NEXT TIME.
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Appendix A [LOCATION NAME]: SESSION PLAN MAP
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