Your Physical Fitness

HEALTH EDUCATION - Lesson 7 - Week 7/10

Growing Up Healthy (4)

HPE Lesson Plans - Health - KHE, 1HE, 2HE, 3HE, 4HE, 5HE

Safety | Mental, Social & Emotional Health | Substance Abuse & Disease Prevention | Growing Up Healthy

4TH GRADE VIRTUAL HEALTH

L1: You Are Growing Cell by Cell| L2: Your Brain & Nervous System: The Control Center for Growth | L3: Your Skin & Its Care | L4: Your Teeth & Their Care | L5: Your Vision & Hearing | L6: Your Posture| L7: Your Physical Fitness | L8: Nutrients & Your Digestive System | L9: Food and the Nutrients It Contains | L10: Using MyPlate | EXTRA: Understanding a Food Label | EXTRA: Preparing Food Safely

Growing Up Healthy

Your Physical Fitness

See below for the following:

Standard(s), Essential Question(s), Big Idea(s)


LEARNING TARGET / SUCCESS CRITERIA

I will define muscle strength, flexibility, and endurance.

I will explain how aerobic exercise affects the cardiovascular system.

Develop a personal exercise plan.

Describe how sleep and rest affect health.

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PRE-INSTRUCTIONAL ACTIVITY

Vocabulary

muscle strength - the ability of muscles to apply a lot of force (maximum force muscles can produce one time)

flexibility - the ability to bend and twist comfortably

endurance - the ability to work hard for a long time (ability to apply force again and again over a long period of time)

aerobic exercise - hard exercise that speeds up your heart and breathing rates (with oxygen)

cardiovascular system - circulatory system; includes your heart and your blood vessels


OPENING (Engage)

Main Idea

Being physically fit involves muscle strength, flexibility, and endurance.

Why Learn This?

Being physically fit helps you look and feel good and helps you stay healthy.


WORK PERIOD (Explore/Explain/Extend/Elaborate)

READ: Your Physical Fitness


On Monday you go swimming. On Tuesday you carry a big stack of books to the library. On Wednesday you walk to your music lesson. On Thursday you play softball. On Friday you help your parents clean the house. Over the weekend you play active games. If you follow a schedule like this one, you have the energy to do the things you want to do. In other words, you are physically fit. Exercising—doing activities that make your body work hard—helps you become fit and stay that way.


How can different exercises help your muscles?


Different exercises do different things for muscles. Some exercises build muscle strength. When your muscles are strong, they can apply a lot of force. Exercises that build muscle strength include rope climbing, pull-ups, push-ups, and abdominal crunches, also called curl-ups.


Some exercises build flexibility (flek-suh-BIH-luh-tee). If you are flexible, you can bend and twist comfortably. Exercises that stretch your muscles make you flexible. Standing on your toes and reaching toward the ceiling is one stretching exercise. Touching your toes is another.


Other exercises build endurance (in-DUR-uhnts). Your muscles have endurance when they can work hard for a long time. The muscles may get a little tired, but you can still keep going. To build endurance, you must exercise for at least twenty minutes at a time. Jogging, bicycling, and jumping rope are activities that build endurance.



How can aerobic exercise help your whole body?


When you exercise hard, your heart beats fast. You breathe fast, too. Hard exercise that speeds up your heart and breathing rates is called aerobic exercise (air-oH-bik ek•ser-syz). Aerobic exercise should last at least twenty minutes.


The word aerobic means "with oxygen." Your muscles get extra oxygen when you do aerobic exercise. Here's how it happens. As your breathing speeds up, your lungs take in more air. Oxygen from that air enters your blood. Your heart pumps your blood at a fast pace. The blood moves quickly to your muscles, bringing the oxygen that muscles need to keep working hard.


When you do aerobic exercise, be active enough to keep your heart and breathing rates up. However, you need to be able to continue exercising for at least twenty minutes. If you can't talk to a friend while you exercise, you are probably exercising too hard.


Sports with lots of running such as tennis and field hockey are aerobic exercises if you don't stop often to rest. Some other aerobic exercises are skating; cross-country skiing; fast rowing, walking, or dancing; and even digging, raking, or snow shoveling.


Doing aerobic exercise three or more times a week helps your body in many ways. Aerobic exercise increases your endurance. Also, your lungs become able to take in more air with each breath. In this way, aerobic exercise strengthens your respiratory system.


Aerobic exercise also strengthens your circulatory, or cardiovascular system (kar-dee•oh-vas•kyuh-ler sisetuhm). Your cardiovascular system includes your heart and your blood vessels. Your heart is a muscle that works like a pump. When you do aerobic exercise, you work your heart muscle hard to make it stronger. A strong heart can pump more blood with each beat. A strong heart can then beat more slowly when you are resting. A low resting heart rate is usually a sign of a strong heart.


Aerobic exercise also keeps blood vessels from getting clogged with fats. Blood flows more easily through clean blood vessels than through clogged ones. Having a strong heart and healthy blood vessels benefits your whole body. Your muscle cells and all other body cells get more oxygen to help them work well.


Exercising regularly also can help you deal with stress. Exercise takes your mind off things that bother you. It helps you let go of anger and other strong feelings. It relaxes you and helps you sleep well at night. It also can energize you if you feel tired or bored during the day.


How can you plan an exercise program?


You may already do exercises that keep you physically fit. Writing a plan for an exercise program can help you make sure you are doing the right exercises for the right amount of time. A good exercise plan includes doing aerobic activities you enjoy at least three times each week. On the other days your plan should have exercises that build muscle strength and flexibility.


Each exercise session in your plan should last twenty to thirty minutes. You also need to allow for a warm-up before the session and a cool-down afterward. Each warm-up and cool-down should have at least five minutes of stretching and slow activity. This time prepares your heart and other muscles to start and stop exercising. If you warm up and cool down, you will be less likely to injure yourself.



MY EXERCISE PLAN


Monday - Swim after school. Goal-do 20 lengths. Warm-up— stretches, walking in the pool. Cool-down—slow swimming, stretches.

Tuesday - Play baseball with friends and do extra pitching practice to build arm strength. Warm-up-arm stretches.

Wednesday - Jump rope before supper. Goal—see how many jumps I can do in twenty minutes.

Thursday - Play baseball with friends and do extra batting practice.

Warm-up and cool-down-stretches and walking around bases.

Friday - Jog with Dad. Goal—try to keep up with him for twenty minutes. Cool-down-walking and stretches.

Weekend - Help dig in the garden and maybe play baseball or go swimming, depending on the weather.



How do rest and sleep keep you healthy?


Exercising each day is a great way to stay fit and healthy. But you can't be active all the time. You also need to rest. Resting after a busy day is good for your body. It gives your heart and other muscles a chance to slow down. Resting also is good for your mind. Quiet activities, such as reading, drawing, and listening to music, help you relax. Listen to your body. It will tell you when you are tired and need to rest.


Sleep is another way to rest your body. When you sleep, your heart rate slows down even more than when you are awake and resting. Your breathing rate slows down, too. Your muscles relax almost completely. Even your brain rests. When you sleep, your body repairs damaged cells and makes new cells to help you grow. During sleep your body stores up energy from the food you have eaten. You need to get ten or eleven hours of sleep every night. When you do, you will wake up with the energy to enjoy a new day.


SETTING GOALS About Fitness

Exercise helps keep your body healthy, but you need to get enough rest to help your muscles rebuild after physical activity. Use the goal-setting steps to help you get enough rest.


Learn This Skill

Janice loves to play active sports. She can't wait to ride her bike or to skate after school. She plays on several sport teams and is always eager to try new sports. How can Janice use goal setting to make sure she gets the rest her body needs?



Practice This Skill

Use this summary as you solve the problems below.


Steps for Setting Goats


A. Kevin doesn't like sports, but he knows that he should exercise at least three times a week for twenty minutes. How can he use goal setting to help him get the exercise he needs?


B. On many nights Olivia is so tired that she doesn't have the energy to do what she needs to do. How can she set a goal to help her get enough rest?


REMEMBER...Being physically fit involves muscle strength, flexibility, and endurance. Being physically fit helps you look and feel good and helps you stay healthy.


CLOSING (Evaluate)


Standard(s)

HE4.1a - recognize the relationship between healthy behavior and disease prevention

HE4.3a - identify the characteristics of valid health information, products, and services

HE4.3b - list resources from home, school, and community that provide valid health information

HE4.5b - describe the possible consequences of an unhealthy decision and healthy alternatives when making a health-related decision


Essential Question(s)


Big Idea(s)


RESOURCES / INSTRUCTIONAL MATERIALS


DCSD Board-Approved Instruction Materials


Technology