Intensive Health and Exercise Program

(IHEP)

This resource is a memento to all Year 8 Students who completed the Intensive Health and

Exercise Program (IHEP). It contains a brief outline of each of the activities that you

completed during the seven week program.

We hope that you are able to utilise this resource book together with the knowledge and

skills that you have acquired during IHEP, and make them a part of your everyday lives.

Fairfield High School has aimed to plant a seed about the importance of good health,

physical activity and eating nutrient rich foods with IHEP. This responsibility of continuing

this is now in your hands.

Well done and congratulations to each and every one of you for giving 100% effort and

commitment during the Intensive Health and Exercise Program.

Mr Johnson Mrs Weber

Head Teacher PDHPE Head Teacher Teaching & Learning

Student Summary

Giving you, the students of Fairfield High School, the knowledge, skills and

health required to be life- long learners.

Photo Gallery

Mr D. Brown

Ms R. Brown

Ms S. Boughton

Ms H. Bryce

Mr M. Cucciniello

Ms K. Hannigan

Ms M. Hayes

Mr T. Haythornthwaite

Ms S. Higgins

Ms A. Hogan

Ms H. Kaklamanis

Ms A. Kezic

Ms R. Lee

Mr E. Lieu

Mr C. Lukins

Ms E. Lykourezos

Ms K. Marinkovic

Ms N. Midroni

Mr B. Palmer

Ms J. Pasalic

Ms L. Riveros

Ms K. Rosewell

Mr T. Sansom

Ms N. Shaw

Ms C. Tamayao

Ms K. Tyler

Ms K. Weir

Ms J. Youkhana

Ms P. Younes

Thanks to these staff members:

Focus Area 1: Cardiovascular and Muscular Endurance Training

“In Australia, insufficient physical activity is second only to tobacco smoking as the

modifiable behavioural risk factor most associated with the burden of disease.”

The Institute of Personal Training (IPT) Australia Limited state that Aerobic fitness,

anaerobic fitness, and muscular endurance training place larger demands on the heart than

any other type of training. Over time these demands result in physiological adaptations to

the cardiovascular system such as:

• Heart size

• Stroke Volume

• Resting Heart Rate

• Cardiac Output

• Haemoglobin Level

Accordingly to The National Heart Foundation Australia

endurance training can:

• Increase the body’s efficiency

• Reduce the risk of disease

• Improve your state of mind

• Weight control

Program:

1. The F.I.T.T principle will be applied to all sessions.

2. This program will consist of 4 sessions.

3. Large and small muscle groups will be targeted.

4. All sessions will vary.

5. Sessions will target various types of training, e.g. circuit training etc.

Sample Session – 40mins

Warm up: Dynamic stretches

10-20-30 endurance training- Students will run up and down the assigned pitch.

1. Students will start at base line.

2. Students will run to 10 metre line and back to base

3. Students will run to 20 metre line and back to base = 1 effort

4. Students will run to 30 metre line and back to base

Total= 8 efforts (no rest) (may vary accordingly to student ability)

Intensity- Medium to High (need to increase heart rate)

Cool down: brisk walk, followed by stretches.

Focus Area 2: X Fit Kids

X Fit Kids is based on the principle of Mechanics, Consistency and then Intensity, and emphasises good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement. X Fit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high-school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. X Fit Kids is designed to be minimalist; it is inexpensive and often requires little or no equipment.

Sample Session

Warm up Bear crawl/jog Mobility Hip mobility/wrist

Skill work Air squat, tyre flips, burpees

Metcon AMRAP 10-15 10 Air squats 3 tyre flips 10 burpees

Cool down

Pigeon pose/ wrist/pec

Focus Area 3: Flexibility Training (Pilates)

❖ Format: mind-body combination class ❖ Total Time: 40 minutes ❖ Equipment Needed: mats ❖ Music: Select music that promotes control. Hip-hop or reggae speed is perfect (98-

110 beats per minute). ❖ Additional Considerations:

o Perform the class barefoot. This gives participants a chance to experience alignment from the feet as the foundation.

o Cue and move in layers: what moves first, second, etc.? Add levers last. o Cue stability first, mobility second. o Start every movement slowly. Learn the combination and cuing alignment

before speeding up to tempo. o Use four base movements as the foundation for all standing combinations:

squat, plié, lunge or balance. o Between each of the standing combinations, allow students to release accrued

tension by moving around, performing hip circles or leg swings, or just getting a sip of water. The movement patterns take concentration as well as muscular-endurance work, so students may need a mental break as well as a physical one.

SAMPLE SESSION: Standing Combination

After a 5-minute standing warm-up, teach several standing combinations (for 20-25 minutes).

Picking Flowers (8-16 reps per side)

Start in lunge position, with right foot forward and left foot back. Feet are aligned with the front hip bones (anterior superior iliac spine, or ASIS); spine is neutral and vertical.

•Count 1: Lower into lunge, with front knee staying over ankle, spine in neutral.

•Count 2: Hinge forward at hip, bringing spine forward over front thigh. Arms hang under shoulders. Keep spine in neutral, and do not allow front knee to move forward.

•Count 3: Bring spine back into vertical position, still low in lunge. Bring arms back and engage scapular retraction; cue “picking flowers” when coming out of the forward hinge.

•Count 4: Come up out of lunge.

Focus Area 4: Fitness Games

SAMPLE SESSION: Post It Bomb

Equipment needed:

•Markers/cones to mark out space (or a basketball court or half court depending on size of group.) •Post It notes – normal size, enough for 5 per person and about 6 in a different colour for the ‘bombs’. •Stop watch Set up of Post it Bomb:

1. Give each person 5 Post It notes. They must be stuck on their upper bodies (torso and

arms).

2. Set a time limit for each round i.e. 2 min Round 1, 3 mins Round 2 and 4 min Round 3.

3. Participants must run around the allotted area and aim to pass their Post It note on to

other participants by sticking it onto the others torso and arms.

4. They can only have one Post It in their hand to pass on at any time.

5. Participants can pick up fallen Post It notes and pass them on.

6. Introduce 2 different coloured Post It notes as bombs in the rounds.

Focus Area 5: HIIT Training, Tabata and Functional Fitness

1. HIIT Training:

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one

hundred percent effort through quick, intense bursts of exercise, followed by short,

sometimes active, recovery periods. This type of training gets and keeps your heart rate up

and burns more fat in less time.

Other benefits from HIIT-

a. Increases Your Metabolism

Combining high intensity with interval training speeds up your metabolic rate and

“translates into a metabolism boost for up to 48 hours after a complete HIIT routine,” This

means you’ll still be burning fat even after you’ve left the gym.

b. Quick and Convenient

HIIT workouts can be done anywhere: at home, in a hotel room, in a park, at a gym, etc.

And most are 30 minutes or less.

c. No Equipment Necessary

HIIT workouts generally use only your body weight, as the focus is on getting your heart

rate up and keeping it there. These workouts result in optimal muscle building and muscle

retention coupled with fat loss and increased calorie burn.

2. Tabata Training:

The structure of the program is as follows:

• Workout hard for 20 seconds

• Rest for 10 seconds

• Complete eight rounds

Focus Area 6: Speed, Power and Agility

SAMPLE SESSION: Agility ladder activity (10 mins)

2 ladders are set up parallel to each other. Students are required to line up in 2

groups and the first person in each group completes the demonstrated agility drill

through the ladder. The sequence of drills are as follows:

1. Hopscotch style-­‐ jump outside the ladder with 2 feet and jump into the ladder

landing on 1 foot, repeat throughout the ladder. The second Mme they do it they

can alternate their leg that they land on and hop off from the middle.

2. Jumping through with 2 feet forwards

3. Jumping through with 2 feet backwards

4. Jumping through sideways with 2 feet (alternate sides for second turn)

5. Springing technique through ladder

Focus Area 7: Strength and Conditioning

Reps

“Reps” is the shortened term used for “repetitions”.

In weight lifting terms, a repetition is one full completion of the exercise movement. The

exercise movement usually involves a concentric (or “positive”) phase in which the target

muscle shortens as it contracts, which is then followed by the eccentric (negative) phase

when the muscle lengthens.

Let’s take an example with someone performing the barbell curl:

The exercise begins with the arms out-stretched to the side of the torso, body erect and the

barbell grasped at thigh height. The barbell is curled upwards so the arms become fully

flexed and the barbell is at shoulder height. The movement so far has been the concentric

phase of the repetition. The movement is then reversed in a controlled manner, so the

barbell returns to its original position. This segment of the exercise, when the barbell is

descending and the arm flexor muscles are lengthening is the eccentric phase of the

repetition. The whole movement, composed of the concentric and eccentric phases, is one

rep.

Sets

A collection of reps is known as a “set”. Sets tend to be made up of continuous repetitions

of a given exercise, followed by a rest period before another set is completed or the trainer

moves onto another exercise.

For example, if a trainer wishes to perform three sets of ten repetitions they would perform

ten back-to-back repetitions and then rest (typically for two to three minutes in

bodybuilding workouts). This is repeated three times so three sets have been completed.

There are various other terms you

may come across which include

“sets” in their title.

Focus Area 8: Diet and Nutrition

Focus Area 9: Warrior Challenge

A Warrior challenge/obstacle course can be very challenging, yet great fun. While the

activities appear to be designed for teams and groups of friends, many can still be done

alone, in a park or outdoor space.

The many benefits of completing such a challenge are: strengthens the heart; helps you

stay or get in shape; combats stress; fortifies bones; builds strength and endurance;

improve balance and coordination.

So, the benefits of motivating yourself to complete this challenge have positive effects

upon your physical and mental wellbeing. A healthy lifestyle leads to a healthy and active

brain. Exercising outdoors activates the vitamin D in your body, which is the one that

makes your bones dense and strong, as it enables your body to use the calcium from

milk products.

Activities to complete in a park or at the beach:

1. Bench seats- Jog towards bench seat and jump onto the bench. Maintain balance

while jogging from one end to the other. Jump off end of bench and continue

jogging. Fitness benefits- balance.

2. Tree run- Weave in and out of the trees making sure to stay on the designated

track. Fitness benefits- agility, cardiovascular endurance.

3. Weighted carry- Lift the allocated weight (medicine ball/bag of sand) and carry it

around the cones and return it to its original position. Fitness benefits- strength,

flexibility, agility.

4. Sand crawl- On soft dry sand, lower into a plank position – at the beach. Then crawl

forward on your arms and legs making sure to stay underneath the overhanging

net. Fitness benefits- strength, coordination, muscular endurance.

5. Balance beam- Climb onto the balance beam or log and proceed to walk to the end.

Then jump off making sure to bend your knees while landing. Fitness benefits-

balance, strength.

6. Agility hill run- Jog in a planned zig-zag fashion up a hill. You may place markers

to determine the course. Fitness benefits- agility, speed.

My Diet and Exercise Regime

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