TABATA 12 Visuals and Tickets Instruction Manual

TABATA 12 Visuals and Tickets Instruction Manual

Introduction

The TABATA (High Intensity Interval Training) Instant Activity is a FUN and ACTIVE fitness collection of workout visuals (with corresponding incentive tickets) that can easily be utilized by a physical education or classroom teacher to provide students with a quality, fitness-based, high intensity workout that they will absolutely LOVE! This set was inspired by a “cutting edge” Atlanta-based PE teacher, Justin Cahill @justybubPE who writes a top- notch blog located at: https://t.co/lLsyhfwxjl

This valuable resource is made up of 12 distinct color-coded TABATA (High Intensity Interval Training) workout visuals that provide an energetic, timed movement experience for the students to participate in. The TABATA visuals can be applied in a number of different ways within a PE lesson or as a great warm-up activity. Classroom teachers can use the TABATA workout visuals as a Brain Boosting activity during those critical times of the day!

Each TABATA visual comes with 6 different fitness-based  exercise/ movements that students will perform for a set amount of time. They work best as an Instant Activity as students enter a playing area. Students first read the screen, signs or posters; then follow the directions and move!!!

WHAT’S INSIDE

1. TABATA Visuals: 12 distinct color-coded workout visuals (6 “actions ”per workout) that can be used on a projected screen, as posters on the wall or signs at a station area.
2. Incentive Tickets: 12 matching sheets of tickets that students collect as they successfully perform each round
3. Activity Plan: A comprehensive activity plan that includes standards, detailed instructions and modifications.

What is TABATA?

Tabata training is a Tabata training is a high-intensity interval training (HIIT) workout that participants work (move) for a set time and rest for a set time. It was discovered by a Japanese scientist named Dr. Izumi Tabata with his team of researchers from the National Institute of Fitness and Sports in Tokyo. Each exercise in a given Tabata workout lasts 3 or 4 minutes. Since this set is targeted to younger ages, 3 minutes seems to work best.

The structure of the program is as follows

• Workout hard (MOVE) for 20 seconds on a specific exercise
• Rest for 10 seconds
• Workout hard (MOVE) for 20 seconds on another exercise
• Rest for 10 seconds
• Continue this process until the entire workout is complete.

Students should be encouraged to push themselves (at their own personal fitness level) for 20 seconds and rest comfortably for 10 seconds. Advise students to work at their OWN LEVEL!

Benefits

• Teachers can use any number of different combinations in the activities/exercises selected for the 20 second work interval
• The activity does not require large amounts of equipment or space
• It is an excellent tool to use body weight strength exercises
• Several different sports and activities can benefit from TABATA training
• Students can work at their own fitness level

TABATA TIMERS

The following TABATA (High Intensity Interval Training) apps or web pages can be used to PACE this workout set:

WEB BASED:

• TABATA TIMER: https://fitlb.com/tabata-timer
• ONLINE TABATA CLOCK: http://www.beach-fitness.com/tabatatimer/

ANDROID APPS:

• INTERVAL TIMER 4 HIIT WORKOUT:
• TABATA TIMER FOR HIIT:
• TABATA HIIT TIMER (AD FREE):

IPHONE APPS:

• FITNESS INTERVALS:
• TABATA PRO – TABATA TIMER:
• TOTALLY TABATA TIMER:

How to Use the TABATA Workout Visual

YOU CAN USE THEM THE FOLLOWING WAYS:

1. INSTANT ACTIVITY- PROJECTION
2. INSTANT ACTIVITY- POSTERS
3. PE STATION CARDS

INSTANT ACTIVITY- PROJECTION

• Download the TABATA 12 Workout Visuals and Incentive Tickets Zip folder from my store.

• Unzip/Extract the Zip folder on your computer- Print the Activity Plan for your reference.

• Download the TABATA Workout VisualsPowerPoint file on your computer or device to be used to project on the wall at a later time.

• Print the designated number of tickets you desire (dependent on the number of students you have and the amount of time you will do the activity).

• Laminate and cut out the individual tickets and put in a storage baggie for later use.

• Using a computer or other device, project the TABATA workout up on a screen or on the wall. Place the tickets somewhere easy for the students to collect in multiple areas of the room.

• As students enter the playing area, instruct them to look up at the TABATA Workout and begin perform the 6 exercises according to the TABATA Timer. They will collect a number/color-coded ticket every time they finish a complete workout.

INSTANT ACTIVITY- POSTERS

• Download the TABATA 12 Workout Visuals and Incentive Tickets Zip folder from my store

• Unzip/Extract the Zip folder on your computerPrint the Activity Plan for your reference.
  

• Enlarge and Laminate the TABATA Workout VisualsPDF file using a poster maker or using the poster mode on your color- printer settings

• Print the designated number of tickets you desire (dependent on the number of students you have and the amount of time you will do the activity).

• Laminate and cut out the individual tickets and put in a storage baggie for later use

• Place the TABATA poster or posters in easy to find areas of the gym that students easily can see to begin the workout. Place the tickets nearby

• As students enter the playing area, instruct them to find a workout poster and begin performing the 6 exercises according to the TABATA Timer (20 sec MOVE, 10 sec REST). They will collect a number/color-coded ticket every time they finish a complete workout

• Use multiple posters for different workouts.

STATION CARDS

• Download the TABATA 12 Workout Visuals and Incentive Tickets Zip folder from my store
• Unzip/Extract the Zip folder on your computer
• Print and Laminate the 1. TABATA Workout Visuals and the Activity Plan (on 8 ½ by 11)
• Print the designated number of tickets you desire (dependent on the number of students you have and the amount of time you will do the activity).
• Laminate and cut out the individual tickets and put in a storage baggie for later use
• Tape/attach some of the laminated TABATA visuals on a cone or on the wall in distinct areas of your gym or classroom and put the tickets nearby
• Break your students up into small groups or partners and have them start at one of the TABATA cards/signs to perform their sets
• Instruct them to perform the 6 exercises according to the TABATA Timer (20 sec MOVE, 10 sec REST). They will collect a number/color-coded ticket every time they finish a complete workout

HIGH INTENSITY INTERVAL TRAINING

HIGH INTENSITY INTERVAL TRAINING

TABATA

References

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