Pet GR 12 Fitness Activity - Term 2

GRADE 12 LIFE ORIENTATION TERM 2
PHYSICAL EDUCATION
• Participation in programmes that promote long-term engagement in

community and/or playground and/or indigenous games or traditional
and/or non-traditional sports that promote physical activity.
• Safety issues relating to participation in community and/or playground
and/or indigenous games or traditional and/or non-traditional sports
that promote physical activity.
TIME ALLOCATED: (30 MINUTES).
Equipment
• 12 empty tin cans of any sort, for example cool drink cans or food cans.
Tins must be of the same size.
• 4 tennis balls or balls of the same size.
• Towel
• Water
• Exercise tackies
• Physical Education clothing
Warm-up
What is a warm-up?
It is the first phase of any workout. The exercise is at a low level of intensity
with the aim of increasing the body and muscle temperature, preparing the
body for more strenuous activity.
Suggested warm-up activities.
1. Activity 1 - Jog around the field

• Jog normally for about 5 meters
• Jog, kicking your knees up as high as possible in front of you for 5m.
• Jog normally again for 5 meters.
• Jog, kicking your buttocks with your heels.
• Repeat 3 times.
2. Activity 2
• March on the spot with knees lifted high. Start of slowly and gradually
increase the speed until you are walking at a rapid pace but not running.
Repeat, starting slowly and speed up. (2 minutes)
• Now you can stretch:
➢ Stand with feet hip-width apart.
➢ Drop your head to your Right shoulder and hold for 10 seconds.
➢ Drop your head to your Left shoulder and hold for 10 seconds.
➢ Drop your head forward and hold for 10 seconds.
➢ Drop your head backwards and hold for 10 seconds.
➢ Side bends: Lean over to the right and hold 10 seconds.
➢ Side bends: Lean over to the left and hold 10 seconds.
• March on the spot with knees lifted high. Start of slowly and gradually
increase the speed until you are walking at a rapid pace but not running.
Repeat, starting slowly and speed up. (2 minutes)
Three Tins Game activity (20 minutes)
• The class should be divided in 8 teams with 4 learners in each team.

• Two opposing teams share one set of three tins.
• Place tins approximately 4m apart from one another.
• Three tins are stacked on top of each other.
• The opposing teams should line up 2m in front of each set of tins.
• Player A from Team A must kick a ball at the tins and try to knock them all
down.
• If all the tins are knocked down, the rest of the team runs forward to
reposition the tins. They then hop over the tins 3 times and shout ‘square’.
Once they have done that, they earn 1 point for their team.
• Now player A from team B will kick the ball.
• Everyone in the team has a turn and the points are added together to get a
team score.
• This could be played as a round robin.
Safety hints:
• Ensure that the cans do not have any sharp edges.
• Spread out so that you are not hit by a ball kicked by another ball.
• The activity should be executed in an orderly fashion so that you do
not fall and injure yourself or another player.
Cool-down
What is cool-down?
This is when we cool down our bodies after exercise. Cool-down describes a
low-intensity or gentle activity that allows the body to slowly go from
exerting itself into a resting state. You gradually slow down after exercising
rather than stopping suddenly. A cool-down can be a jog, a slow walk and
stretching
Cool down (5 minutes)

• Walk on the spot for 2 minutes.
• Sit on the floor. Place the soles of your feet together. Sit upright. Hold both
your feet together and try to press your knees onto the floor and hold for 10
seconds. Bring your knees together and repeat 3 times.
• Sit with your legs apart. Stretch towards your Left foot and hold the stretch
for 10 seconds. Repeat towards your Right foot. Repeat this stretch 3 times.
• Lie on your back. Bend your right leg and pull the Right knee towards the
chest. Hold for 10 seconds. Repeat with the Left leg.
• Walk on the spot for 11/2 minutes.
References
1. D. Bird, H. Martinuzzi, J. Dickinson. 2016. Top Class Life Orientation. huter
& Shooter Publishers (Unit 8 Pages 49 – 50; 113 - 114)

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GRADE 12 LIFE ORIENTATION TERM 2

• Participation in programmes that promote long-term engagement in

TIME ALLOCATED: (30 MINUTES).

Suggested warm-up activities.

1. Activity 1 - Jog around the field

Three Tins Game activity (20 minutes)

• The class should be divided in 8 teams with 4 learners in each team.

Cool down (5 minutes)

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