S TRACKS Lesson Plan Physical Activity Balance Your Day with Food and Play Grades 9 12 I. Nutrition Education Goal & Objective: Goal 1: Students will comprehend concepts consistent with USDA guidance related to eating and physical activity for good health Objective: As a result of Pennsylvania s SNAP-Ed plan, students will know, understand, analyze, and apply concepts, as developmentally appropriate, that are consistent with USDA guidance about the benefits of: 1. Being physically active every day as part of a healthy lifestyle. 2. Drinking plenty of water. II. Pennsylvania Educational Standards: A. 10.1 Concepts of Health B. 10.2 Healthful Living C. 10.4 Physical Activity D. 11.3 Food Science and Nutrition III. Outcomes: A. Students will identify the benefits of physical activity. B. Students will state the recommended amount of daily physical activity. C. Students will explain the principles of hydration for activity. IV. Materials: A. Laptop/Projector with PowerPoint presentation B. Optional handout: Physical Activity fill in the blanks handout (1/student) C. Activity: Physical Activity Bingo D. Food Tasting E. Reinforcement that conveys the appropriate nutrition message. F. Caregiver newsletter: Physical Activity G. Extension lessons for the teacher V. Procedure: A. Introductory: 1. Introduction of educator presenting the lesson 2. Brief introduction about physical activity and its importance for high school students Drexel University, HS Nutrition & Fitness lesson Plan, Revised 7/2014, Page 1
B. Developmental: 1. Slide 1: Physical Activity- Balance Your Day with Food and Play 2. Slide 2: Project Sponsors 3. Slide 3: Pop Quiz a. Ice Breaker: ask students which activity out of three options burns the most calories. 4. Slide 4: What is physical activity a. Ask students: What is physical activity? Discuss student responses b. Physical activity is any movement that uses energy. Activities can vary from walking to lifting weights to playing sports. Physical activity promotes health and fitness and has many benefits. c. Most teens do not get enough physical activity. 5. Slide 5: Inactive Teens a. Studies have shown, that as U.S. children become teenagers their physical activity levels decrease. b. Ask students: Why do you think this happens? It could be due to the fact that teens no longer have recess or play active games. Teens also become involved in other school activities, work at after-school jobs, or start driving. Computers, television and video games also play a large role in the decrease in physical activity. 6. Slide 6: Benefits of Physical Activity a. Ask students: Why is physical activity important? Discuss responses. b. According to the 2008 Physical Activity Guidelines for Americans (http://www.health.gov/paguidelines/), physical activity has been shown to: i. Lead to better sleep at night and feeling less sluggish throughout the day. ii. Assist in weight control by increasing the energy the body expends throughout the day. iii. Improve bone health and reduce the risk for osteoporosis. iv. Enhance immune system function. v. Lower chronic disease risk, including type II diabetes, heart disease, and hypertension. vi. Lower risk of depression vii. Create a strong self-image 7. Slide 7: Intensity of Physical Activity a. Physical activity can be characterized by different intensity levels. Intensity is a reflection of the amount of effort expended. It is measured by how it affects your breathing and heart rate. b. Some activities require more energy than others and will increase your heart rate and breathing more than others. It is best to do moderate to vigorous-intensity activities to promote physical fitness. 8. Slide 8: Rule of Thumb a. To determine the intensity level of an activity, use this rule of thumb: the talk test. b. If you are engaging in moderate-intensity activities, you will be able to talk but not sing during the activity. c. If you are engaging in vigorous-intensity activities, you will be unable to say more than a few words during the activity. Drexel University, HS Nutrition & Fitness lesson Plan, Revised 7/2014, Page 2
d. Ask the students if they can give examples of low, moderate and high-intensity activities. 9. Slide 9: Other Examples a. Low-intensity: walking leisurely, light housework. Low-intensity activities should be incorporated into daily activities, but do not count towards physical activity guidelines. b. Moderate-intensity: walking briskly (>3miles/hr), bicycling for recreation (<10 miles/hr), skateboarding, hiking, gardening, shooting baskets c. Vigorous-intensity: jogging/running, playing soccer, swimming laps, bicycling (>10 miles/hr), jumping rope, aerobic dancing, karate, hiking uphill 10. Slide 10: Types of Physical Activity a. There are also different types of activity- aerobic, muscle strengthening (resistance training), bone strengthening (weight-bearing), and balance and stretching. b. Teens should be doing activities from all types. Variety in activity is just as important as variety in choosing foods. 11. Slide 11: Aerobic Activities a. Aerobic activities are activities that require you to regularly use your large muscles. They also get your heart beating and quicken your breathing. They promote health of the cardiovascular and respiratory systems. b. Examples include running or jogging, dancing, jumping rope, swimming, and active games and sports where you are constantly moving. 12. Slide 12: Muscle-Strengthening a. Muscle-strengthening activities make your muscles stronger. b. These include activities like push-ups and weight-lifting. It is important to work all the muscles of your body including your legs, hips, back, chest, stomach, shoulders and arms. 13. Slide 13: Bone-Strengthening a. Bone-strengthening activities produce a force on the bones that promotes bone growth and strength. b. Bone strengthening activities, like jumping, are especially important for children and adolescents. 14. Slide 14: Balance and Stretching Activities a. Balance and stretching activities enhance physical stability and flexibility in order to reduce the risk of injuries. b. Examples include stretching, dancing, yoga, martial arts, and tai chi. 15. Slide 15: How much do I need? a. Teens need 1 hour (60 minutes) or more of physical activity every day. b. Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity. c. As part of you daily physical activity, you should do vigorous-intensity activity on at least 3 days per week and muscle-strengthening and bone-strengthening activity on at least 3 days per week. 16. Slide 16: Move More! a. Any activity is better than none at all, so you should try to choose activities that you enjoy and can do regularly. Drexel University, HS Nutrition & Fitness lesson Plan, Revised 7/2014, Page 3
b. You can easily increase your activity by making some simple changes to your daily activities. For example, you can walk more by getting off the bus a few stops early or parking farther away from the entrance in parking lots. You can also try taking the stairs instead of the elevator or escalator. Try finding friends or family to do activities with you. 17. Slide 17: Why is Proper Hydration Important? a. Ask students: Why is proper hydration important? Discuss student responses b. Your body is made mostly of water (60-70%), and it is an essential nutrient. Your body needs water for almost every function it does. We can survive roughly six weeks without food, but only a week or so without water. c. These are some examples of the important functions water has in the body: Water regulates body temperature, provides nutrients to organs, transports oxygen to cells, removes wastes, and protects joints and organs. d. Ask students: How do our bodies lose water? We need to replace fluid lost through perspiration, urination, bowel movements, breathing 18. Slide 18: Hydration a. During physical activity your body can lose large amounts of water and overheat. b. In hot or humid weather heat exhaustion is more of a hazard. c. The best way to keep hydrated is to drink before, during, and after exercise. d. Drink regardless of thirst. If you wait until you re thirsty, your body may have already lost a significant amount of fluid. e. Water is the best fluid for hydration for most of us. A sports drink may be your best choice if you're an intense athlete in order to replace electrolytes lost through heavy perspiration. 19. Slide 19: Balance your day with food and play! a. Remind students of the concept of energy balance and how physical activity can help to balance calories in from food with calories out. 20. Slide 20: Take-home Messages a. Get 30 60 minutes of physical activity every day! b. Vary your activities! c. Drink water before, during, and after exercise! d. Balance calories in with calories out! 21. Slide 21: Questions 22. Activity: Physical Activity Bingo VI. Conclusion of lesson: A. Distribute hand wipes. B. Provide each student with a food tasting and encourage him or her to make small changes in his or her diet now. Explain why the food is a healthy option. C. Distribute the reinforcement, read the message and/or explain the reason why they are getting the reinforcement. D. Distribute caregiver newsletter. E. Thank the students for their participation and answer any questions the students have. VII. Extension lessons: A. Benefits of Physical Activity Drexel University, HS Nutrition & Fitness lesson Plan, Revised 7/2014, Page 4
B. Physical Activity Goals C. Physical Activity Log Drexel University, HS Nutrition & Fitness lesson Plan, Revised 7/2014, Page 5
Physical Activity Circle or fill in the best answer as the instructor goes through the slides. The instructor will go over the correct answers. 1. List three benefits of physical activity. 2. Define physical activity. 3. Skateboarding is an example of (circle one) a. low-intensity b. moderate-intensity c. high-intensity physical activity 4. How much time should you spend per day doing physical activity? 5. Name the three types of physical activity and give an example of each. Type: Example: Type: Example: Type: Example: 6. Name 2 ways that you can be more physically active. 7. True or False. You should do aerobic activity every day. 8. True or False. You should only drink water after engaging in physical activity. Drexel University, HS Nutrition & Fitness lesson Plan, Revised 7/2014, Page 6