EXERCISE The goal of the this lesson is to provide you with an exercise lesson that you can/will do in science class that goes beyond something students might already be getting in PE class.

Objectives Name ways that exercise benefits the body and mind Define the 3 types of exercise and perform examples of each Conduct an experiment that investigates variables that affect the efficiency of exercise 2 parts, Two 45 min classes KEY POINTS: Not based around competition. Any competition is self imposed by the students, or you can determine it based on what you think is best. Does not emphasize comparison between student’s level of fitness or athleticism. Need to reserve a large space, either outside or in a gym. Look at your Student Worksheet

What is Exercise? Any activity that requires physical effort that sustains or improves health and fitness. You’ll start by having students brainstorm what their definition of exercise is on their student worksheets (Exercise SW). .You’ll see that the definition is broad and answers may vary. Talk about their answers. Here is our definition. Lets have everyone write this in your Student Worksheet. Then you’ll give them time to brainstorm as many sports, activities and exercises as they can. For today, I’ve created a list for you.

What are some examples of exercise? Structural exercise: involves formal exercise routines, playing sports, working out in a gym Lifestyle exercise: involves physical activity that results from carrying out our daily routines (Talk about their answers and add some.) This is a good time to differentiate it between lifestyle exercise and structural exercise, which children may not necessarily think about. Structural exercise: involves formal exercise routines, playing sports, and joining a gym. Examples: walking, running, soccer, baseball, basketball, swimming, gymnastics, biking, dancing, weightlifting, tai chi, yoga, etc. Lifestyle exercise: involves finding simple ways to exercise throughout one’s daily routines. For example, raking leaves, walking your dog, washing your car by hand, walking to school and taking the stairs are simple opportunities to be active. Examples: raking leaves, shoveling snow, walking the dog, washing a car by hand, walking to school/work, gardening/yard work, etc. This is a good opportunity to expand on what student may think exercise is. We will see a different categorization of exercise later on. Both lifestyle exercise and structural exercise can be further categorized as aerobic, anaerobic or stretching.

Benefits of Exercise 03 00 Next, you’ll have students brainstorm as many mental and physical benefits of exercise as they can on their SW. They should work together in your groups.

Benefits of Exercise 02 19 20 18 16 15 21 17 23 26 27 25 24 14 22 13 04 05 03 02 00 01 06 07 11 12 10 09 08 28 30 50 51 49 48 46 47 52 53 58 59 57 56 54 55 45 44 35 36 34 33 31 32 37 38 42 43 41 40 39 29

Benefits of Exercise 01 19 20 18 16 15 21 17 23 26 27 25 24 14 22 13 04 05 03 02 00 01 06 07 11 12 10 09 08 28 30 50 51 49 48 46 47 52 53 58 59 57 56 54 55 45 44 35 36 34 33 31 32 37 38 42 43 41 40 39 29

Benefits of Exercise 00 19 20 18 16 15 21 17 23 26 27 25 24 14 22 13 04 05 03 02 00 01 06 07 11 12 10 09 08 28 30 50 51 49 48 46 47 52 53 58 59 57 56 54 55 45 44 35 36 34 33 31 32 37 38 42 43 41 40 39 29

Benefits of Exercise MENTAL PHYSICAL Lowers the risk of disease (diabetes, heart disease, osteoarthritis, etc.) Maintains healthy weight May help one sleep better Lowers blood pressure Keeps bones/muscles strong Improves circulation Reduces muscle soreness Improves flexibility Increases metabolism Improves self-esteem/self-image Improves mood (endorphins) Gives one a sense of accomplishment of goals Lowers stress It is fun Improves reaction time Improves mental cognition/concentration Improves ability to relax Talk about answers and include ones they may not have thought about. Good time to discuss mental and physical benefits. Good time to ask them how they feel after exercise.

Types of Exercise Aerobic Anaerobic Stretching Cardiovascular Strength Training Stretching So far we have: Defined exercise Brainstormed examples Talked about the benefits of exercise Now we’re going to talk about how exercise is categorized. There are 3 types of exercises. Aerobic Exercise: cardiovascular and endurance exercise; increases your heart rate and respiratory rate Anaerobic Exercise: strength training and muscle building; moving your muscles against a resistance Stretching: extending your muscles beyond their normal range of motion

Types of Exercise 03 00 Categorize as many examples of each type of exercise they can think of. For example, Yoga can be a stretching exercise or an anaerobic exercise. Give the students 3 minutes to brainstorm.  

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Types of Exercise 01 19 20 18 16 15 21 17 23 26 27 25 24 14 22 13 04 05 03 02 00 01 06 07 11 12 10 09 08 28 30 50 51 49 48 46 47 52 53 58 59 57 56 54 55 45 44 35 36 34 33 31 32 37 38 42 43 41 40 39 29

Types of Exercise 00 19 20 18 16 15 21 17 23 26 27 25 24 14 22 13 04 05 03 02 00 01 06 07 11 12 10 09 08 28 30 50 51 49 48 46 47 52 53 58 59 57 56 54 55 45 44 35 36 34 33 31 32 37 38 42 43 41 40 39 29

AEROBIC ANAEROBIC STRETCHING running walking dog swimming raking leaves dancing rollerblading basketball soccer bike riding shoveling zumba Jumping rope ice skating sprinting karate sit-ups ANAEROBIC ballet STRETCHING lifting weights yoga push ups Tai Chi Here is an example of some of the exercises and the categories students may put them in. These answers are subjective. lifting heavy boxes pilates diving strength training pull ups bench presses

Frequency Intensity Time Type FITT Principle Discuss FITT Principle A way to measure exercise intensity is by rating how you feel while performing an activity. To fully maximize the benefits of exercise it should be challenging to you. Exercise that is easy for you might be hard for someone else, so it is important you continuously push your body so your “perceived effort” is high. A person’s perception of how hard they exercise can be measured as light, moderate or vigorous. Light aerobic exercise intensity will not cause you to sweat or notice any difference in breathing. You can easily talk without pausing to breath. Moderate aerobic exercise will cause you to sweat after several minutes of performing the activity and you will notice a change in your breathing pattern. Vigorous aerobic exercise will cause you to sweat after just a few minutes and your breathing pattern will be extremely fast and deep. One cannot speak more than a few words without pausing for a breath during vigorous aerobic exercise. when doing yoga you might consciously focus all your body’s energy into holding a difficult position for several minutes rather than performing an easier position that does not require much energy or concentration. Type

An accurate way to measure exercise is through heart rate, the number of times the heart beats per minute bpm Resting heart rate for Children 10 years and older and adults (including seniors) can range any-where from 60-100 bpm and still be considered normal or healthy. Show students how to check their heart rate, and have them determine it and record it. You’ll keep track of time. Next, you’ll then have them do it after doing two exercise, where we change only one variable. You’ll demonstrate the correct way of doing jumping jack as a moderate level. Keep track of time while students are doing jumping jacks. After 1 minute, have them stop and check their heart rate. After everyone has recorded it on their student worksheet, have 5 or 6 students (or the entire class) plot their heart rate on the large sheet of Post-it paper you created with the title “Heart Rate”. Now have them do jumping jacks for 2 minutes. Again, have them check their heart rate, and have them record it. Have the same 5 or 6 students plot their heart rate on the class graph The point here is that we are accurate measure the effectiveness of exercise by only changing 1 variable. Graph. Repeat. Graph

Sample graph.

Graph. Repeat. Graph Facilitate a discussion regarding why their heart rate increased between 1 minute and 2 minutes of exercise. Refer to the graph and show them how their heart rates increased.

Graph. Repeat. Graph Facilitate a discussion regarding why their heart rate increased between 1 minute and 2 minutes of exercise. Refer to the graph and show them how their heart rates increased.

Exercise Variable Dice 78 Push ups 1 min Moderate 72 Now we’re going to have to check their heart rate after performing exercises with 3 different variables. This table is filled in with an example of how a student’s table will look after two rounds.