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Key Stage: 3

Year

Lesson Plan. 5
Activity:
Health Related Fitness

Resources:
Stop Watch
Work sheets (Chester Step test)
Pens, Cones

Objectives:
All (4b) - Can maintain pace for the duration of the Chester Step Test, and Know how to take
my heart rate before and after the assessment.
Most (5c) Understand the assessment and correct procedure involved in the Chester Step
Test, can maintain pace for the duration of the Chester Step Test
Some (5c) As above, and knows three ways to assess improvement in cardio-Vascular
endurance
Starter: To set objective of the lesson.
Main Lesson: Chester Step Test (4b / 5c: THEME- Agility and Cardiovascular
Endurance

SUBJECT MATTER

TEACHER ACTIVITY

PUPIL ACTIVITY

Effect of exercise on the


body, e.g. increase body
temperature and heart rate

Warming up means
increasing body
temperature

H - Heart Rate Raising / M


- mobility / S - Stretching
(Dynamic / Static)

Pulse Check: Re-cap


explanation what the
pulse is and how to
count it correctly

Re-cap on Training
heart rate zones
Particularly 80%
MHR for this test.

Cardiovascular Fitness &


Endurance

A brief explanation of
Heart rate curve

Chester Step Test

Explanation of test and


procedure

Effect of exercise on the


body: Doing

Refer to through out


Chester Step Test

Cool down and Stretch

Ask pupils to compare how


they are feeling
throughout the run / What
is happening to the body
Pulse Check @ Start
Pulse Check @ 2mins
Pulse Check @ 4mins
Pulse Check @ 6mins
Pulse Check @ End
Student Lead
Demonstration of
Stretches. Working in
small groups (max 4)
Pulse Check

Homework

ASSESSMENT

Questioning & Answering


Understanding
Giving explanations

Giving explanations

Questioning / Answering

Compare - Body
temperature, Breathing
rate, pulse rate

Questioning / Assisting in
demo

Note the difference


between resting Heart
Rate, before, during and
after exercise.
Refer back to Heart Rate
Curve

Fill in Worksheet, Heart


Rate Curve: Non-doer

Students observe partners


face and note colour.
Check own breathing.
Participate in stretching

Plot heart rate curve,


for next session

Accuracy of performance

All
Teacher Activity:
What is the Pulse:
Explain what the pulse is and how to
count it correctly
Re-cap Locating the Pulse:
Show pupils how to locate their
Carotid or Radial pulse
Re-cap on Training heart rate zones
o Particularly 80% Mhr for this
test.
o 220-age (11) = 209
o 209 x 80% = 167 Bmp

Most
Consistency and confidently take a heart rate at
appropriate locations, and helping lesser able
students to locate.

Is able to work out their 80% MHR training zone

The Test
This test is used to measure / monitor
cardio-vascular endurance.
The Chester step test is a sub-maximal
fitness test. It predicts cardio-vascular
fitness (endurance) from the rise of the
heart rate during moderate exercise, rather
than exercise to exertion.
Chester Step Test (CST) is a multistage,
sub-maximal test which requires the subject
to step on to and off of a low step at a
predetermined rate set by the audio media.
Every 2 minutes the heart rate will be
checked.
Record on the data sheet and the stepping
rate is then increased slightly. The test
continues in this progressive manner until
the subject reaches 80% of their Maximal
heart rate.

Is able to demonstrate safe & effective


stretching

In Demos highlight the idea of Quality and


not Quantity, Coaches / Non-doers to use
the points to consider section on their card
for reference
Plenary: To re-cap lesson objectives In groups, 1 minutes discussion on teaching points on
lessons skills. Teacher lead Q&A, ask questions to pupils to confirm understanding / why they
would do skills / and TPs.
AOTT: Helping with coaching and organising pupils and stations in circuit. Supporting Lesser
able / Most able pupils with further assistance or development.

Comments & Evaluation of Lesson:

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