Motor Control
Primary 6 · Physical Education
Motor Control
Lesson 2 of 3
25 min
Let's begin
Umutoni wants to run 4 laps of the pitch at sports day, but after one lap she has to stop and walk. "I will never manage 4!" she says.
Her coach laughs. "Stamina is like the savings in an ikimina. You put a little in every week, and it grows." Today you will learn how running and jumping build the stamina of your heart and lungs, one step at a time.
Stamina is being able to keep going for a long time without getting too tired. It comes from a strong heart and strong lungs.
Exercise that trains stamina is called aerobic exercise. "Aerobic" means "using oxygen". It is steady activity that you keep up for a long time, such as jogging, walking fast, cycling, swimming, dancing or skipping. Your heart and lungs keep sending oxygen to your muscles the whole time, and they get stronger.
Jog in a line behind a leader around the playground. Copy everything the leader does: high knees, heel flicks, side-steps, skipping, big arm circles. After 4 minutes, walk and swing each leg gently forwards and backwards 10 times.
A circuit is a set of exercise stations. Small groups start at different stations. When the teacher blows the whistle, every group moves to the next one. You need only a rope, a low bench and some stones or chalk.
One round takes 6 × 1 minute = 6 minutes. Count how many skips, step-ups or jumps you do at each station and write the numbers down. Next week, try to beat them.
Your heart and lungs grow stronger when you ask them to do a little more than last time, again and again. Add one lap, or 5 seconds at each station, every week. Doing far too much at once only makes you sore and tired.
Every time you land from a jump, land on the front of your feet and bend your knees, as quietly as a cat. Bent knees soak up the shock, so your knees, ankles and back are not jarred.
Walk slowly for 2 or 3 minutes until your breathing is calm. Then stretch your calves, the front and back of your thighs, and your arms. Hold each stretch still while you count to 10. Take your pulse: it should be coming down. Drink some water.
Warning
Stay safe
Tip
The talk test: talk, but not sing
If you can talk but cannot sing, you are working your heart and lungs well. And remember: a little more each week, like savings in an ikimina.
Try each one first, then tap Show answer to check.
What does the Swedish word "fartlek" mean?
Answer: Speed play: running without stopping, but with bursts of faster running mixed in.
How is interval running different from steady running?
Answer: Interval running mixes fast bursts with slow recovery. Steady running stays at one even speed.
A circuit has 6 stations: 30 seconds of work and 30 seconds to rest and move at each. How long do 2 rounds take?
Answer: Each station takes 1 minute, so one round is 6 minutes and 2 rounds take 12 minutes.
Why should you bend your knees when you land from a jump?
Answer: Bent knees soak up the shock, so your knees, ankles and back are not jarred.
Umutoni can run 1 lap without stopping. Plan how she could reach 4 laps before sports day, 6 weeks away.
Answer: For example: week 1, 1 lap plus a walk and 1 more lap; then add about half a lap each week, and do some interval runs too. By week 6 she can run 4 laps.
What you learned today
Sources and credits
This lesson adapts CC BY-SA material and is shared under CC BY-SA 4.0.
Quick check
Jogging, skipping and swimming are aerobic exercise. What does "aerobic" mean?
