Sierra View Junior Academy Lesson Plan – Fitness & Health

Activity Interval Training: Date 10/30/18

Cardiovascular/Strength
Year Group 2018-2019 Unit Fitness & Health

Objectives After engaging in moderate to vigorous physical activity, the students will
be able to identify and explain the meaning of interval training, and list 3
specific reasons as to why it is beneficial.
Equipment Wall timer (or projector), 15-20 cones.

Previous: cardiovascular exercise, active Keywords: intervals, conditioning,

rest anaerobic, cardiovascular, strength

Intro/ Verbal explanation of what interval training is and 3-key points as

Warm to why it is beneficial. (5 minutes)
Up 1. What in interval training?
Interval training requires short bursts of 100% effort in a short amount of
time. It is a training protocol for the heart that allows a work-to-rest ratio
of a pre-determined time frame.
2. 3-Key Points of Benefits of Interval Training
a) Results in Less Time
b) Intervals for increased endurance
c) The “afterburn effect.” VOCAB: the afterburn effect is the increased
rate of oxygen consumption after a very difficult and strenuous bout of
exercise. It raises the metabolic rate for several hours after training.

Verbal explanation and physical demonstration of movement

preparation for interval training. (20 minutes)
1. Student should warm-up the body by performing gross body movements
such as 50 jumping jacks.
2. The student will then perform the various stretches in preparation of
interval sprints,
a) Forward lunge with Samson stretch (left & right)
b) Pigeon stretch (left & right)
c) Forward and backward leg swings (10 swings for each leg)
d) Side-to-side leg swings (10 swings for each leg)
e) Left over right & right over left hamstring stretch
f) Quadriceps stretch (left & right)
3. The student will then perform the various dynamic stretches/movements
also in preparation of interval springs,
a) In & Outs (sideline to sideline)
 b) Skipping (sideline to sideline)
c) High Knees (sideline to sideline)
d) Butt Kickers (sideline to sideline)
f) Butterfly skips (sideline to sideline)

Main Verbal explanation and physical demonstration of interval sprints

Activity (1:2 work-to-rest ratio). (10-14 minutes)
(body) 1. Student should be ready at the sideline in a sprint position, awaiting the
whistle.
2. When the whistle sounds and the timer begins, the student will run an
interval of 4 sideline sprints. When finished, the student will keep track of
the time it took to complete the interval.
3. Because it is a 1:2 work-to-rest ratio, the student will then rest for a double
amount of time that it took to complete the sprint (ex. if it took 20 seconds to
complete the interval, the student will have 40 seconds to rest before starting
another interval).
4. The student will compete a training set of 10 intervals (4 sideline sprints
for each interval).

Closure/ Verbal explanation and physical demonstration of a cool-down

Review protocol. (10 minutes)
1. The students will perform the following cool-down stretches after all of the
intervals are complete,
a) Forward lunge with Samson stretch (left & right)
b) Pigeon stretch (left & right)
c) Forward and backward leg swings (10 swings for each leg)
d) Side-to-side leg swings (10 swings for each leg)
e) Left over right & right over left hamstring stretch
f) Quadriceps stretch (left & right)

Check 1. What are the 3-key benefits of interval training?

Points 2. What is the afterburn effect?
3. Does the student demonstrate proper movement preparation by
demonstrating at least 3 different types of stretches?