Know Your FIVE and Stay ALIVE Handouts

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1 Know Your FIVE and Stay ALIVE Handouts Follow us on social #FocusedFitness Contact Us: , press South Dishman Mica Road Spokane Valley, WA Ph: (509) F: (509)

2 FOCUSED FITNESS #QPE 5 Components of Quality Physical Education Fitness Motor Skills Social/Emotional Development Health & Fitness Academic Content Fun

3 FOCUSED FITNESS ABC s of Movement A - Jumping Jacks B - Reverse Lunges C - Burpees D - Plank Salutes E - Crab Kicks F - Mountain Climbers G - Push-ups H - Star Jumps I - Crunches J - Arm Circles K - Star Jumps L - V-ups M - Jumping Jacks N - Burpees O - Speed-Skater P - Reverse Lunges Q - Knee Hugs/Pulls R - Crab Kicks S - V-ups T - Back Slaps U - Plank Salutes V - Push-ups W - Mountain Climbers X - Star Jumps Y - Arm Circles Z - High Knees

4 HEALTHY FOOD, HEALTHY BALANCE K-5 Activity Grade: Basic/K-5 Objective: Students will demonstrate through activity the recommended daily amounts for each food group. Equipment: InfoCube Nutrition Cards 4 Cones CCSS: RI.3 SL.1, 2 Gr K-5 SL.6 L.1, 6 Gr K-5 L.5 Food Group InfoCube Warm-Up Explanation: There are five food groups represented on the USDA s MyPlate. Each food group has a recommended amount that should be eaten daily for good health. Although oils should be used sparingly, we do need small amounts to maintain health. The term Recommended Daily Amount is sometimes shortened to just. Directions: 1. Put five Nutrition Cards in the InfoCube pockets. Each pocket will hold a different Food Group. The sixth pocket is for oils. 2. Students jog around the play area at a comfortable pace. 3. Every seconds, toss the InfoCube into the air and let it fall. 4. Students stop their jog and perform specified exercises according to the face-up side of the InfoCube and the chart below. 5 8 Years Old 9-11 Years Old Food Group Exercise Food Group Exercise Grains 4-6 oz. 4-6 mt. climbers Grains 5-7 oz. 5-7 mt. climbers Vegetables cups 1-3 crunches Vegetables 2-3 cups 2-3 crunches Fruits 1-2 cups 1-2 coffee grinders Fruits cups 1-2 coffee grinders Dairy cups 2-3 push-ups Dairy 3 cups 3 push-ups Protein Foods oz. 3-6 squat thrusts Protein Foods 5-6 oz. 5-6 squat thrusts Oils 4-6 tsp. 4-6 second rest Oils 5-6 tsp. 5-6 second rest Years Old Years Old Food Group Exercise Food Group Exercise Grains 5-9 oz. 5-6 mt. climbers Grains 6-10 oz mt. climbers Vegetables 2-4 cups 2-4 crunches Vegetables cups 2-4 crunches Fruits cups 1-2 coffee grinders Fruits cups 1-3 coffee grinders Dairy 3 cups 3 push-ups Dairy 3 cups 3 push-ups Protein Foods oz. 5-7 squat thrusts Protein Foods 5-7 oz. 5-7 squat thrusts Oils 5-6 tsp. 5-6 second rest Oils 5-11 tsp second rest HEALTHY FOOD, HEALTHY BALANCE K-5 Assessment: At the conclusion of the game ask students the recommended daily amounts for each of the food groups. InfoCube Focused Fitness All rights reserved.

5 BODY COMPOSITION K-3 Activity Grade: Basic/K-3 Objective: Students will recognize how a balance of activity and diet are needed to maintain a healthy level of body composition. Equipment: Foam Balls Cones CCSS: RI.3 SL.1, 3, 6 L.1, 5, 6 Energy In/Energy Out Explanation: Food provides energy. If we put more energy (food) in our body than we use, our body will become fat. The only way to use more energy is to be more active. Directions: 1. Choose 3-4 taggers to represent fatty foods such as cupcakes, doughnuts, French fries, and potato chips, etc.). Fatty foods stand in the center circle (the body). Everyone else spreads out around the gym. 2. At the signal, fatty foods leave the body and attempt to tag as many people as possible with a foam ball. 3. If a fatty food tags someone, it represents calories going into the body. The tagged person goes to the body (center circle) and lays down on his/her back with feet touching the circle and hands clasped under the head. 4. No one is allowed to run through the body (center circle). 5. The untagged students represent activity and they can rescue calories by pulling them out of the body (center circle) by the feet. 6. Play the game 2-3 minutes and then choose new taggers. 7. Explain how diet and activity affect the amount of fat stored in the body. 8. To show how an imbalance of diet and activity affect the outcome of the game, add more fatty foods (taggers). Assessment: Use class discussion questions at the end of the unit to check for understanding after playing the game. BODY COMPOSITION K Focused Fitness All rights reserved. 1.93

6 Level: Intermediate Objective: Students will explain the proper relationship between muscle and fat as needed for a healthy life. Equipment: Poly Spots Beanbags Hula Hoops Cones CCSS: SL. 1,6 Gr 6,7,8 L. 1,6 Gr 6,7,8 Muscle Snatchers Explanation: Body composition is the combination of fat mass and fat-free mass. A healthy body would be similar to having 3-4 muscles for every one fat (20% fat mass 80% fat-free mass). Directions: 1. Divide class into 4 teams. 2. Each team has a hula hoop representing a body and each team is responsible for building muscle and decreasing fat in that body. Inside each hula hoop have a varied amount of fat (poly spots) and muscle (bean bags) to show that each body is different. 3. On the teacher s signal, students take a fat (poly spot) out of their own hoop and take it to another team. After they drop off the fat inside the other team s hula hoop, they pick up a muscle (bean bag) and bring it back to their own hula hoop (body). 4. On the teacher s signal, the students count how much muscle and fat they have in their body and determine if they have a healthy body composition (or 3-4 muscles for every fat / 20% fat mass 80% fat-free mass). 5. The teacher checks each body and comments on the balance of muscle and fat present in the body at that time. 6. This activity should last for 2-3 minutes and should be played several times to make the point of the game. Variations: Tell students they must keep two poly spots (fat) in their body because it is unhealthy to go below 20% fat mass, but they can continue building muscles. Any group that has 20% body fat can take two poly spots (fat) from their body at a time because with a higher percentage of fat-free mass they burn fat more efficiently. Assessment Ideas: Between games, ask students for their group to come up with 4 reasons that we need fat in our bodies. Diagram: FIVE FOR LIFE 2008 Focused Fitness All rights reserved. 1.31