Maximising Aerobic Fitness

Curriculum Area: PSHE with Physical Education Focus

Aligned to Key Stage 5 (Post-16) learning objectives in Personal, Social, Health, and Economic (PSHE) education, this lesson incorporates principles of physical fitness (VO2 max) to promote personal health awareness and development. The lesson focuses on developing lifelong habits for physical and emotional wellbeing, highlighting links between physical fitness and mental resilience.

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Lesson Objectives

By the end of this 45-minute session, students will:

1. Understand VO2 max: Define VO2 max and its role in physical health and athletic performance.
2. Evaluate their fitness: Reflect personally on their cardiovascular fitness and explore ways to improve aerobic capacity.
3. Analyse benefits: Discuss the mental health and wellbeing benefits associated with improving cardiovascular fitness.
4. Apply learning practically: Engage in a practical activity to calculate or estimate VO2 max and learn how it can be enhanced.

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Resources Needed

• Stopwatch/timer (or a smartphone timer).
• Tape measure or marked cones to designate a 20m stretch (e.g. for a beep test).
• Whiteboard or flipchart for guided notes.
• Pre-prepared individual reflection handouts (included below).
• Large post-it notes and pens for group work.

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Lesson Timing and Activities

Starter Activity: The Power of Oxygen (5 minutes)

1. Hook Question: Begin the session by asking: "How long can a typical human hold their breath?" Encourage students to guess in seconds. Once they’ve answered, explain that oxygen is vital for nearly every bodily function, particularly during exercise.
2. Quick Context: Introduce VO2 max as the maximum volume of oxygen a person can use during intense exercise. Mention how elite athletes, such as marathon runners, often have high VO2 max values. Purpose of the session: to discover why VO2 max matters, how to estimate it, and improve it.
3. Briefly explain that improving aerobic capacity isn't just about achieving physical fitness (e.g., sports/athletics) but can also help mental health by reducing anxiety and boosting energy levels.

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Main Activity 1: What is VO2 Max? (15 minutes)

1. Explanation and Discussion (5 minutes): Provide a clear yet simplified definition:
   • VO2 max: The maximum amount of oxygen your body can consume during intense physical activity.
   • Ask: "Why might oxygen intake be important during exercise?" Discuss how oxygen fuels muscles and how a higher VO2 max means the heart and lungs are working efficiently.
   • Highlight differences in VO2 max between individuals based on age, gender, fitness level, and genetics. Tie the discussion to real-world examples like sports or even military fitness.
2. Simple Concept Check: Write keywords like cardiovascular fitness and oxygen efficiency on the board. Ask students to associate them with phrases—e.g., "Why do marathon runners need strong cardiovascular fitness?"
3. Small Group Activity - Benefits Brainstorm (10 minutes):
   • Split the class into 5 groups of 6. Each group gets a post-it note and a pen.
   • Pose this question: What are the benefits of improving your VO2 max? (Encourage both physical benefits and mental health-related aspects).
   • Groups write as many benefits as possible before sticking their notes onto a "Benefits Board" at the front of the class.
   • Share answers, ensuring key ideas such as reduced stress, better mood, improved fitness, and heart health appear.

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Main Activity 2: Estimating VO2 Max (15 minutes)

1. Practical Application - Maths and Movement:

   • OPTION A (accessible indoors): Conduct a Resting Heart Rate Test:
     • Use a timer to help students measure their resting heart rate. Use a simple formula to "estimate" VO2 max:
       VO2 max = 15.3 x (Maximum Heart Rate ÷ Resting Heart Rate).
       Guide them through the maths, emphasising this is an estimate, not an exact value.
   • OPTION B (outdoor/large space): Conduct a Beep Test (if space permits):
     • Mark out 20m and run a few rounds of the beep test. Time permitting, students complete a few test intervals and use online charts (later homework) to estimate their VO2 max.

2. Reflection and Context:

   • Engage students in thinking about their results. Ask:
     “Does this number matter if you’re not an athlete? What does it tell us about our bodies?”
   • Explain that beyond a number, focusing on improving it (even slightly) through simple habits like walking more, running, or doing aerobic exercises is key.

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Plenary: Making It Personal (10 minutes)

1. Reflection Handout: Distribute pre-prepared worksheets asking:

   • Describe one thing you learned today about VO2 max.
   • What is one change you could make to improve your aerobic fitness?
   • List three ways improving VO2 max might help your mental wellbeing.
     Encourage students to share voluntary answers with the class.

2. Challenge Question: Pose a stretching question for students to discuss in small groups or reflect on individually:
   “Is VO2 max the most important measure of fitness, or does it depend on individual goals and lifestyle?”

3. Takeaway Task: For homework/revision, students keep "fitness diaries" for one week, tracking simple aerobic activities like daily walks, jogs, or sports, and reflect on how they feel physically and mentally.

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Assessment for Learning

• Ongoing Discussion: Monitor group brainstorms and discussions for their understanding of the benefits of VO2 max.
• Reflection: Review their written responses in the personal reflection handout for depth of thought and comprehension.

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Differentiation Strategies

• SEN/Lower Ability: Provide simpler explanations and offer pre-filled handouts with sentence starters ("VO2 max is important because…").
• Higher Ability/Stretch: Challenge them with more complex questions during the plenary (e.g., links between aerobic fitness and performance in high-altitude conditions).
• EAL / Language Needs: Use visual aids and simplified vocabulary when explaining key concepts.

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Teacher Notes

• Consider tailoring the practical activity based on facilities available (e.g., resting computations vs. the beep test).
• Encourage active class participation to make this PE-focused session engaging and hands-on despite its PSHE educational context.

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Outcome: Students leave with a foundational understanding of VO2 max, equipped with practical tools to monitor and improve this key aspect of fitness—which also fosters physical and mental wellbeing as aligned with UK PSHE standards.