Basic 6 · Physical Education · Aerobic Capacity
Running for Eight Minutes
In this topic you will perform eight minutes of continuous running, with or without music, to develop aerobic fitness.
By the end of these notes you should be able to:
- Explain aerobic capacity
- Run continuously for 8 minutes at a steady pace
- Monitor effort using the talk test and heart rate
What you already know
- Jogging for ten minutes (Basic 5)
Copy everything that has a blue line on its left into your notebook. The other parts are for reading.
- Strand
- Physical Fitness
- Sub-strand
- Aerobic Capacity
- Indicator
- B6.3.1.3.1 – Perform 8 minutes running with or without music
Introduction
Running for eight minutes without stopping builds a strong heart and lungs. It is a good test of aerobic fitness and helps in all sports.
1. Aerobic Capacity
Aerobic capacity: The ability of the heart, lungs and blood to supply oxygen to the muscles during long activity.
When you run steadily, your heart pumps faster and your lungs take in more oxygen. Regular running makes the heart stronger, so it pumps more blood with each beat, and your resting heart rate becomes lower.
2. Running Technique
- Run tall with a slight forward lean.
- Relax your shoulders, hands and face.
- Bend your arms at about 90° and swing them forward and back.
- Land lightly under your body, not far in front.
- Breathe rhythmically, for example in for two steps and out for two steps.
3. Pacing
Pace is how fast you run. In an eight-minute run, start at a comfortable pace you can keep going. Use the talk test: you should be able to say a short sentence while running. Running to music with a steady beat or a drumbeat helps you keep an even pace.
| Part | Time | Activity |
|---|---|---|
| warm-up | 5 min | brisk walk, arm circles, leg swings |
| run | 8 min | continuous running at a steady pace |
| cool-down | 5 min | walk, then stretch calves, thighs and hips |
4. Recording Progress
| Week | Laps completed in 8 min | How I felt |
|---|---|---|
| 1 | 5 | tired at the end |
| 3 | 6 | comfortable |
| 5 | 7 | strong |
Count laps of a measured track or field each week. As your fitness improves, you will cover more distance in the same time.
Safety: Drink water before and after. Run in the cool morning or evening. Stop and tell your teacher if you feel dizzy, sick or have chest pain.
New words
- aerobic capacity
- The body's ability to use oxygen during long activity.
- pace
- The speed of running.
- talk test
- Checking you can talk while exercising.
- warm-up
- Light exercise to prepare the body.
- cool-down
- Light exercise after activity.
- endurance
- The ability to keep going for a long time.
Summary
- Aerobic capacity is improved by steady running.
- Run tall and relaxed with good arm action.
- Start at a steady pace and use the talk test.
- Warm up, cool down and record your laps.
Class activity: Eight-Minute Challenge
- Warm up for 5 minutes.
- Run for 8 minutes and count your laps.
- Cool down and record your result.
You need: Woven exercise mats, Local drum, Sticks of chalk
Exercises
Answer in your exercise book first, then check your answers.
1. Aerobic fitness mainly improves the…
- A. heart and lungs
- B. hair
- C. teeth
- D. eyes
Show answer
Answer: heart and lungsOxygen supply.2. The talk test checks whether you…
- A. can speak while running
- B. can sing loudly
- C. are sleepy
- D. are hungry
Show answer
Answer: can speak while runningModerate pace.3. Before running you should…
- A. warm up
- B. eat a heavy meal
- C. sleep
- D. sit still
Show answer
Answer: warm upPrepare the body.4. Running in the cool morning is safer than at midday.
- A. True
- B. False
Show answer
Answer: TrueLess heat.5. You should start the 8-minute run as fast as possible.
- A. True
- B. False
Show answer
Answer: FalseStart at a steady pace.6. The speed of running is your ______.
Show answer
Answer: paceKeep it even.7. Give three tips for good running technique.
Show answer
Answer: Run tall, relax shoulders, bend arms at 90° (or land lightly, breathe rhythmically).Any three.8. Why does a fit person's resting heart rate become lower?
Show answer
Answer: The heart becomes stronger and pumps more blood with each beat, so it needs fewer beats.Heart efficiency.
Homework
- Run or jog for 8 minutes three times this week and record your distance.