Interval Training Challenge

⏱ Duration: 53 minutes

Class Size: 10 students
Year Level: Year 7 & 8
Focus Area: Movement and Physical Activity
Curriculum Link: Western Australian Curriculum – Health and Physical Education
Strand: Moving our Body
Sub-strands Addressed:

• ACPMP084 (Yr 7): Practise and apply movement concepts and strategies with and without equipment
• ACPMP087 (Yr 7): Participate in physical activities designed to enhance fitness, and discuss the impact of regular participation on health and wellbeing
• ACPMP102 (Yr 8): Apply and refine strategies for maintaining regular participation in structured, purposeful physical activities
• ACPMP105 (Yr 8): Participate in physical activities that develop health-related and skill-related fitness components, and explain the significance of these components

---

🎯 Lesson Title: Interval Training Application

🤸‍♂️ Lesson 11 of 20: “Aerobic Fitness Challenge” Unit

---

⭐ Learning Intentions

By the end of this lesson, students will be able to:

• Apply interval training techniques in a real-time, dynamic setting
• Monitor and maintain high-intensity efforts during work portions
• Reflect on the impact of interval training on cardiovascular endurance
• Collaborate effectively in small groups, showing sportsmanship and resilience

---

📈 Success Criteria

Students will:

• Actively participate in all interval drills with maximum individual effort
• Accurately use and interpret Rate of Perceived Exertion (RPE) scale during the session
• Communicate and provide encouraging feedback to teammates
• Demonstrate responsible self-monitoring of intensity and recovery

---

🧠 Prior Knowledge

Students should already be familiar with:

• The definition and purpose of aerobic capacity
• The concept of interval training (e.g. work vs rest intervals)
• The RPE (Rate of Perceived Exertion) Scale
• Safe warm-up and cooling-down principles

---

🏃‍♀️ Equipment & Setup

• 10 x Cones (to mark stations)
• 10 x Stopwatch or digital timers (one per student OR teacher-managed)
• 1 x Whiteboard and marker (for scoring and RPE chart)
• Bluetooth speaker + playlist (high tempo music for motivation)
• Large open space (gymnasium or oval)
• Pre-labelled zones: HIIT Zones (5 Activities), Recovery Stations, Start/Finish Line

---

🗂️ Lesson Breakdown

⏰ 0:00 – 0:05 | Welcome and Learning Overview

• Greet students with energy; brief recap of previous session’s key points on interval training
• Introduce today’s focus: “You’ll be training like athletes today — intense bursts followed by smart recovery”
• Display interval visual diagram on the whiteboard
• Check for injuries or issues

---

⏰ 0:05 – 0:12 | Dynamic Warm-Up (Instructor-Led Group Circuit)

Purpose: Elevate heart rate, prepare for high-intensity effort
Rotation Circuit (30sec each x 2 rounds):

1. High Knees on the Spot
2. Dynamic Lunges
3. Side Shuffles (Wall to Cone)
4. Arm Circles/Shoulder Rolls
5. Skipping (with or without rope)
   End with: 2 rounds of 'fast feet' → sprint cue → immediate stop → recover (simulating work/rest pattern)

---

⏰ 0:12 – 0:15 | Interval Training Refresher

Teacher explains:

• The concept of High-Intensity Interval Training (HIIT) adapted for PE
• Today's structure: Each student progresses through 5 HIIT stations focusing on different movement skills
• Each round = 30 seconds of intense effort, followed by 30 seconds of active recovery
• Safety emphasis: listening to body – use RPE scale 1-10
• Demonstrate each station briefly; students ask clarifying questions

---

⏰ 0:15 – 0:40 | Main Activity: HIIT Gauntlet Challenge

Structure: 3 rotating rounds of a 5-station HIIT circuit
Games-based focus: Each station is activity-oriented, building variety, fun and challenge

Station #	Activity	Intensity	Equipment
1	Shuttle Sprint & Touch	Max effort sprints with cone taps	90-100% effort
2	Skater Bounds	Lateral bounds with balance pause	80-90%
3	Box Jumps & Jumps on Line (modify for safety)	Explore power and speed	85-100%
4	Burpee & Freeze	Burpee with jump + freeze pose	90% effort
5	Team Plank Relay	Tag team core engagement (group of 2)	75-85%

Recovery Station: Light walking + breathing drills + RPE check-in
Music Used: Upbeat tempo maintained only during exercise; muted for rest periods

---

⏰ 0:40 – 0:45 | Sprint Challenge: Last Lap Hero

• Students compete in a 200m group relay (5 x 40m sprint)
• Twist: Each 40m leg feels shorter, but students have to increase sprint intensity
• Encourages 'burst-recover-burst' mindset — culminating in a team challenge

---

⏰ 0:45 – 0:50 | Cool-Down: Stretch and Reflect

• Guided stretch targeting lower body and shoulders
• Deep breathing pattern: inhale 3 sec, hold 2 sec, exhale 5 sec

Shared Reflection Prompts:

• “Rate your effort today from 1–10. What was your high point?”
• “Why is recovery just as important as the work?”
• “How does it feel to push yourself and recover effectively?”

Encourage use of fitness vocabulary and personal honesty – validate all effort levels.

---

⏰ 0:50 – 0:53 | Wrap-Up and Exit Ticket

• Provide each student with a mini 'challenge card' for next week:
  🚀 Create your own 2-Min HIIT (to share next class)

Exit Question Prompt (Students answer aloud before lining up)
👉 “Name one thing you learnt about yourself as a mover today?”

---

🔍 Differentiation & Support

• All stations are scalable: Jump movements can be swapped for low-impact options (e.g. squat holds)
• Visual cues + timer signals for neurodiverse learners
• Pair students of complementary ability for plank relay
• Create “energy points” boost cards (use once per round) for motivation

---

📚 Assessment & Feedback Strategies

• Formative: Teacher anecdotal records – effort level, RPE accuracy, participation
• Peer Feedback: Partner RPE-check after round 2
• Self-Reflection: Verbal prompts and challenge card
• Next Steps: Tailored encouragement for personal goal setting in Week 12

---

🧩 Cross-Curriculum Links

• Science (Biological Sciences): Explore effects of exercise on respiratory system
• Personal and Social Capability: Identify strengths and push through barriers
• Critical & Creative Thinking: Create balanced HIIT sequences

---

🌟 Extension or Homework Option (Optional)

• Encourage students to record one personal HIIT workout at home using 3 learnt exercises
• Bonus incentive: Certificates or leaderboard for most creative combos

---

👟 Teacher Reflection (Post-Lesson)

• Which students maintained consistent intensity during work intervals?
• Was the structure easily understood and motivating?
• Did music cues help with energy flow?
• How can we enhance the competitive/game-play aspect while keeping intervals safe?

---

📌 Notes for Future Planning

• Introduce heart rate monitoring bands or apps if devices are available
• Consider integrating minor games to further enhance aerobic outcomes
• Could be linked with school-wide fitness tracking initiative

---

This lesson plan aims to empower students to understand and enjoy the challenge of structured effort and recovery, while collaborating in a safe and upbeat environment. Inquiry and ownership are embedded throughout – key to building lifelong fitness foundations.

---

Prepared for use with the Western Australian Curriculum | Aerobic Fitness Challenge Unit | Lesson 11 of 20

✎ Compiled for innovative, student-centred PE teaching in 2024