Year 7 PE & Health Lesson Plan: Fitness Training for Cross Country

Curriculum Area: Physical Education & Health (Level 4)

Lesson 1: Running Technique and Endurance | Duration: 40 minutes

Objective: Students will improve running technique and build endurance for the upcoming cross country event.

Resources:

• Running track or designated running area
• Stopwatch
• Cones or markers

Warm-Up (5 minutes):

1. Begin with a 5-minute dynamic warm-up including jogging, high knees, butt kicks, and leg swings.

Main Activities (25 minutes):

1. Running Technique:

   • Demonstrate proper running form (head up, elbows at 90 degrees, relaxed shoulders) and discuss the importance of posture and breathing.
   • Students will practice running in short intervals focusing on form.

2. Endurance Building:

   • Have students run at a moderate pace for a set distance or time, gradually increasing the duration each week.
   • Encourage students to maintain a steady pace and work on controlling their breathing.

Cool Down (5 minutes):

1. Finish with a 5-minute cooldown consisting of stretching exercises focusing on legs and lower back.

Reflection (5 minutes):

1. Have a brief discussion on the importance of pacing and proper technique in running.
2. Students can share one thing they learned or found challenging during the session.

Lesson 2: Overall Fitness Training for Cross Country | Duration: 40 minutes

Objective: Students will engage in various fitness activities to enhance overall fitness for the cross country event.

Resources:

• Outdoor space or gymnasium
• Timer
• Cones or markers
• Resistance bands (optional)

Warm-Up (5 minutes):

1. Conduct a 5-minute warm-up that includes a short jog and dynamic stretches.

Main Activities (30 minutes):

1. Interval Running:

   • Incorporate interval training with short sprints followed by recovery periods.
   • Emphasize the importance of varying speeds to build stamina.

2. Strength Training:

   • Assign exercises like bodyweight squats, lunges, and push-ups to improve muscular strength.
   • Optionally, use resistance bands for added challenge.

3. Agility and Coordination:

   • Set up a agility course with cones for students to navigate quickly, focusing on speed and agility.

Cool Down (5 minutes):

1. Conclude with a 5-minute cooldown involving static stretching exercises targeting major muscle groups.

Reflection (5 minutes):

1. Allow students to reflect on the different fitness activities and how they contribute to their overall fitness for cross country.
2. Encourage students to identify areas of improvement and set personal fitness goals for the next session.

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This lesson plan aligns with the New Zealand Curriculum in Physical Education and Health for Year 7 students, focusing on improving fitness levels for a specific event. For further information and resources, you can refer to the New Zealand Curriculum Online.