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Theory Lesson Resources�Lesson 7�Yoga, Pilates, and other community-based resistance training opportunities

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Background to Yoga

Holistic system of mind-body practices
Traces back to India 5,000 years ago
Involves:

physical postures and exercises
breathing techniques
deep relaxation practices
cultivation of awareness and meditation

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Background to Pilates

Mind-body exercise founded in the 1920’s
Originally called ‘Contrology’
Some exercises are floor-based
Others involve specialised equipment

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Background to Pilates

Traditional principles of Pilates exercise include centering, concentration, control, precision, flow, and breathing.

Principle	Explanation
Centering	Tightening of the muscular centre of the body (‘powerhouse’) located between the pelvic floor and the ribcage
Concentration	Cognitive attention required to perform exercise
Control	Close management of posture and movement during exercise
Precision	Accuracy of exercise technique
Flow	Smooth transition of movements within the exercise sequence
Breathing	Moving air into and out of lungs in coordination with exercise

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ACTIVITY 1

Partner Quiz – Round 1

Yoga pose, Pilates exercise, or made up!

With a partner, guess whether the following examples are real Yoga poses, real Pilates exercises, or just totally made up names!

ACTIVITY 1 – Introduction to Yoga and Pilates & Quiz ⌚ 15 min.

Partner Quiz

Yoga, Pilates, or made up – Students are given a list of 10-20 terms (child’s pose, corkscrew etc) and are asked to decide whether it’s a yoga pose, a Pilates movement, or a trick answer (i.e., not real)

Guided discovery

Split class into pairs and the pairs into two groups:

a) Partner-based exploration of yoga movements listed in quiz (and others?). Online resource used to explore what the poses in the quiz look like. Students can then consider which part(s) of the body are being targeted, and what ‘type’ of pose it is. Use the online resource to see if correct.

b) Partner based exploration of Pilates movements listed in quiz (and others). Online resource used to explore what the movements in the quiz look like. Students can then consider which part(s) of the body are being targeted, and what type of Pilates movement it is (mat or apparatus).

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Examples

Child’s pose
Crystal pose
Oil rigger
Downward dog
The granny knot
The hundred

Upward cat
The swimming salmon
Warrior pose
Roll-ups
The saw
Corkscrew

ACTIVITY 1

Partner Quiz – Round 1

ACTIVITY 1 – Introduction to Yoga and Pilates & Quiz ⌚ 15 min.

Partner Quiz

Yoga, Pilates, or made up – Students are given a list of 10-20 terms (child’s pose, corkscrew etc) and are asked to decide whether it’s a yoga pose, a Pilates movement, or a trick answer (i.e., not real)

Guided discovery

Split class into pairs and the pairs into two groups:

a) Partner-based exploration of yoga movements listed in quiz (and others?). Online resource used to explore what the poses in the quiz look like. Students can then consider which part(s) of the body are being targeted, and what ‘type’ of pose it is. Use the online resource to see if correct.

b) Partner based exploration of Pilates movements listed in quiz (and others). Online resource used to explore what the movements in the quiz look like. Students can then consider which part(s) of the body are being targeted, and what type of Pilates movement it is (mat or apparatus).

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Answers!

Child’s pose
Crystal pose
Oil rigger
Downward dog
The granny knot
The hundred

Upward cat
The swimming salmon
Warrior pose
Roll-ups
The saw
Corkscrew

ACTIVITY 1

Yoga

Pilates

Made up

Partner Quiz – Round 1

ACTIVITY 1 – Introduction to Yoga and Pilates & Quiz ⌚ 15 min.

Partner Quiz

Yoga, Pilates, or made up – Students are given a list of 10-20 terms (child’s pose, corkscrew etc) and are asked to decide whether it’s a yoga pose, a Pilates movement, or a trick answer (i.e., not real)

Guided discovery

Split class into pairs and the pairs into two groups:

a) Partner-based exploration of yoga movements listed in quiz (and others?). Online resource used to explore what the poses in the quiz look like. Students can then consider which part(s) of the body are being targeted, and what ‘type’ of pose it is. Use the online resource to see if correct.

b) Partner based exploration of Pilates movements listed in quiz (and others). Online resource used to explore what the movements in the quiz look like. Students can then consider which part(s) of the body are being targeted, and what type of Pilates movement it is (mat or apparatus).

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Yoga: Pick the pose

Child’s pose
Downward dog
Warrior pose
Corkscrew

Partner Quiz – Round 2

ACTIVITY 1

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Answers!

Downward dog
Warrior pose
Child’s pose
Corkscrew

Partner Quiz – Round 2

ACTIVITY 1

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Pilates: Match the move

Oil rigger
The hundred
Roll ups
The saw

Partner Quiz – Round 3

ACTIVITY 1

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Answers!

The saw
Oil rigger
Roll ups
The hundred

Partner Quiz – Round 3

ACTIVITY 1

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Access the website to see a library of different yoga poses
Using the worksheet provided, create your own ‘beginner’ yoga session
The level of difficulty is listed directly above the description (see image)
Identify the movement ‘category’ and the benefits of the selected yoga poses on your worksheet

ACTIVITY 2

Exploring Yoga exercises

Resources: Create a Yoga session Worksheet

ACTIVITY 2 – Exploring Yoga and Pilates ⌚ 5 min.

Teacher-directed (with YouTube scaffold, or chair yoga) brief session using a small selection of simple/low risk yoga poses and/or a focus on breathing/relaxation/meditation as a core aspect of yoga (explore effect of relaxation on heart rate, calmness).

Keeping the pairs from the previous activity, students work together to create their own yoga session. Students select 8 ‘beginner’ poses provided via the website link. The level of difficulty of each pose can be found above the description after clicking on the pose from the main page. Students create their session by exploring the poses, and recording the name of the pose, the movement category (students must include at least one pose from each category), as well as the benefits of each specific pose in the space provided. Information on the benefits of the pose is provided below the description after clicking on the pose from the main page.

Extension: If space/time permits, you may wish to allow students to practice some or all of the Yoga session they have created.

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Access the website to see a library of different Pilates exercises
Using the worksheet provided, create your own ‘Fundamental’ Pilates session
The objective of the exercise is provided with the instructions. Simply click on an exercise from the main page
Record the name and objective of each selected exercise on the worksheet

ACTIVITY 2

Exploring Pilates exercises

Resources: Create a Pilates session Worksheet

ACTIVITY 2 – Exploring Yoga and Pilates ⌚ 5 min.

Keeping the pairs from the previous activity, students work together to create their own Pilates session. Students select 8 ‘fundamental’ mat-based exercises provided via the website link. The objective of each exercise can be found above the instructions after clicking on the exercise from the main page. Students create their session by exploring the exercises, and recording the name of the pose and the objective in the space provided.

Note. This activity may be completed in addition to the Yoga activity, instead of the yoga activity, or you may split the class in half and have each group focus on one or the other. If you use the third option, you might introduce a ‘snowball discussion’ whereby pairs of students working on Yoga and Pilates combine together to share and discuss the sessions they have created.

Extension: If space/time permits, you may wish to allow students to practice some or all of the Pilates session they have created.

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Start by rating how you are feeling right now, using the 1 to 5 rating scale below
Stand up behind your desk ready for the session to begin
Follow the instructions provided by the instructor on screen
Once finished, rate how you are feeling again

Practical activity - Yoga

EXTENSION

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Chest press machine
Parallel bars
Chin-up bar
Leg press machine
Abdominal bench

Match the machine 1

ACTIVITY 3

Resources: Match the machine Worksheet

ACTIVITY 3 – Community-based MSA – Match the machine⌚ 10 min.

Game - Match the machine

Individual matching game with names of outdoor exercise equipment and images. Students need to match the name to the equipment correctly (hard copy resource to be developed).

Use this task as a form of informal diagnostic assessment to determine whether students have any prior knowledge of outdoor exercise equipment, and what exercises they might be used for. Question students on whether they have seen (or used) outdoor exercise equipment within their local area. Where are they located? What pieces of equipment do they include? (same as above? Others?). Question students on whether they think these facilities are useful as an alternative to an expensive gym membership or personal training. What are the barriers to using these facilities? (e.g., don’t know how to use, worried about exercising in public, might be other people using the equipment, concerned about personal safety, hard to get to, lack of supervision, others?). How might students address these barriers to be more successful (e.g., ask parents/carers to help with transport and/or do it together with family members, pick a time when it’s less busy, organise a session with a group of friends, determine what your exercise session will include ahead of time – develop a plan/program, ask parents/carers or teachers how to use specific equipment, others?)

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Use the worksheet provided to allocate the correct resistance training movement patterns, and muscle groups to the exercise equipment listed

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ACTIVITY 3

Resources: Match the machine Worksheet

ACTIVITY 3 – Community-based Muscle-Strengthening Activity (MSA) – Match the machine ⌚ 10 min.

Game - Match the machine

Individual matching game with names of outdoor exercise equipment and images. Students need to match the name to the equipment correctly (hard copy resource to be developed).

Students use the worksheet provided to see if they can match the above pieces of outdoor exercise equipment with the most appropriate resistance training movement patters and corresponding muscle groups. This problem solving task requires students to consider what exercises might be performed on each apparatus, and from that determine which movement patters these are and which muscle groups are required to perform the movements. The utility of this activity may depend on students’ background knowledge of the resistance training movement patterns included within the Resistance Training for Teens program, as well as their understanding of which muscles of the body are used when performing these exercises. Additional scaffolding/support from the teacher may be required. This activity may be best conducted in pairs or small groups, as some students will have limited understanding/background knowledge.

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In pairs or small groups, use the worksheet provided to design your own resistance training session using a combination of outdoor exercise equipment and bodyweight exercises

Outdoor opportunities

ACTIVITY 4

Resources: Create an outdoor gym session Worksheet

ACTIVITY 4 – Outdoor exercise opportunities⌚ 10 min.

In pairs or small groups, students access the worksheet and collectively design an appropriate resistance training session based on a combination of the above common outdoor exercise equipment, as well as any bodyweight exercises they know of (e.g., push-up, squat, lunge, plank etc). Key considerations include: i) ensuring the session covers all movement patterns and muscle groups, and ii) staggering the order of exercises so the same movement patterns/muscle groups are not being repeated one after the other. Students may select a specific number of repetitions for each exercise (e.g., 10 push-ups) or they may specify a period of time (e.g., plank for 30 seconds). Discuss the sessions designed as a class, and probe students on the reasons for their decisions. Are the repetitions too high/low? Is the time per exercise too high/low? Are the order of exercises appropriate?

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Local parks often have outdoor exercise equipment installed
Provide an opportunity for resistance training that is free to all
Alternative to costly gym membership
Exercise machines simple to use
Can combine machines with simple body weight exercises (e.g., push-up, squat)

Outdoor gyms

ACTIVITY 4

Resources: Create an outdoor gym session Worksheet

ACTIVITY 4 – Outdoor exercise opportunities⌚ 10 min.

Teacher provides students with an overview of importance of community based muscle-strengthening activity (MSA) opportunities and link to ASMC and available things in the community. Cost as a barrier (e.g., gym membership) and solutions (e.g., free outdoor gyms) with PPT slides.

Provide background to public outdoor gyms. Depending on where your school is located there may be multiple examples of such facilities in your local area. You may want to explore the location of facilities near you using the following website: https://freeoutdoorfitness.net/australia/

You can access this website by clicking on the image on the right hand side of the slide. This is included also on the next slide as a learning activity for students. Use of suitable to your specific school location.

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Use the website to see if there are any outdoor gyms in your local area.
https://freeoutdoorfitness.net/australia/
Simply search by typing in your suburb (and/or surrounding suburbs) into the search bar on the main page
What kinds of equipment do the sites near you include?

Outdoor gyms near me

ACTIVITY 4

Resources: Create an outdoor gym session Worksheet

ACTIVITY 4 – Outdoor exercise opportunities⌚ 10 min.

Teacher provides students with an overview of importance of community based MSA opportunities and link to ASMC and available things in the community. Cost as a barrier (e.g., gym membership) and solutions (e.g., free outdoor gyms) with PPT slides.

Provide background to public outdoor gyms. Depending on where your school is located there may be multiple examples of such facilities in your local area. You may want to explore the location of facilities near you using the following website: https://freeoutdoorfitness.net/australia/

You can access this website by clicking on the image on the right hand side of the slide. This is included also on the next slide as a learning activity for students. Use of suitable to your specific school location.

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Do your own created session (activity 4) in an outdoor exercise area close to your home
Explore the whole body MSE opportunities are available in your home area and describe the locations and the setting.

Homework