1. MAIN THEME THEORY P.E.O.

2. AIM qTo improve aerobic fitness by a variety of activities

3. HOW ? qCircuits qWeight training qMinor games qAerobics qStretching ( only after a prolonged warm up )

4. LESSON PLAN qFormat qLayout qTotal equipment required

5. LESSON PLAN LIST qExercise qMuscle group qEquipment qCoaching / safety points

6. TRAINING EFFECT q20 - 30 mins in training zone qapproximately 6 weeks

7. WHY TEACH THIS WAY l EFFICIENCY l CONTROL l P.T.I. SUPERVISION EASIER l IDENTIFYING FAULTS EASIER

8. COACHING TIPS l Bring faults to the attention of group l Bring good technique to the attention of the group. l Move around the gym constantly l Coach from `afar`

9. COACHING TIPS l Give praise l Identify and deal with hazards immediately l Always maintain control.

10. PULSE RATE FORMULA : 220 - AGE X 65 % - 85 % MAX No OF HEART BEATS POSSIBLE MINUS YOUR AGE MULTIPLIEDUPPER AND LOWER END OF AEROBIC TRAINING ZONE FREQUENCY 3 OR 4 TIMES A WEEK DURATION 20 - 30 MINS THIS DOES NOT INCLUDE AWARM UP AND WARM DOWN

11. Training zone 200 190 180 170 160 150 140 130 120 110 100 20 25 30 35 40 45 50 55 60 65 70 100% 85% 60% Maximum heart rate Training zone Heart rate

12. TRAINING EFFECT / 6 weeks2 -3 weeks Relaxed muscle fiber Contracted muscle fiber Low Vo2 max Ave Vo2 max High Vo2 max Mitochondria will increase with regular aerobic exercise

13. MAIN THEME THEORY P.E.O.