How to be physically fit? Grade: 5 Created by: Erica Sura

Get to know the keys Next Back Main Page

Standing Walking Jogging Run through the finish line Click on picture to begin

What are your strengths and weaknesses? StrengthWeakness Example: I love to runExample: I love to drink soda

Let`s take a look at all the muscles in your body!

Those were big words but I am sure you have heard of some... Have you heard of your… TricepsTriceps, BicepBicep, Abdominal musclesAbdominal muscles, Or calf musclescalf muscles? Click on the words listed above to watch a video clip

Click here when done

Facts on Water Water is an essential key to having an effective workout. Your body relies on water as a source of energy During an exercise your body will lose water through sweat and other ways, so drinking water before, during and after a workout will refill the lost water. You also may get dehydrated. Dehydration is when your body loses to much water and can not function properly. You may faint through dehydration According to WebMD you should drink, “One to two hours before your workout, drink 15 to 20 ounces of water, 15 minutes before you begin, drink between 8 and 10 ounces of water, during your workout, drink another 8 ounces every 15 minutes” (WebMD).

Facts Make sure you wear comfortable clothes during a workout. Jeans and boots are not acceptable. For GirlsFor Boys Sweats pants/ loose shorts Sweat pants, basketball shorts Loose t-shirt Sneakers * A pony tail for long hair Sneakers

What do you think is the important thing to do before a workout? Rest Stretch Lift Weights Click on what you think the correct answer is

Correct, Good job!

Not quite, try again! Hint: Little activity to get you warmed up

Facts on Stretching Now that you know about being hydrated and about wearing loose clothing, the workout process can begin! Stretching is very important part to your workout. Not only does it increase flexibility, but it also improves your exercise performance Stretching also leads to better posture and reduces a chance for injury during a workout

Quick Review How many ounces of water should you drink before exercising? 4-6 ounces 6-8 ounces ounces ounces

Correct, Good job!

Not quite, try again! Hint: You need quiet a few ounces to keep water in our body

Now as a class, we will stretch for 5 minutes! Make sure the area around your is clear.

Standing Walking Jogging Run through the finish line Click on picture to continue

Heart Rate An article states, “Your heart rate can be taken at any spot on the body at which an artery is close to the surface and a pulse can be felt.” To check your heart rate, there are multiple ways to do so: 1.Using two of your fingers, not thumb, place them on your neck or on your wrist Then using a stopwatch, count the number of beats within a minute 2. To receive a more accurate measurement, use a heart monitor or ECG. The monitor will provide a reading for you.

Heart Rate Now its time for you to figure out your heart rate! Get a piece of lined paper and a pencil Record the number of beats on a piece of paper

If Ms. Sura wanted to get an accurate measurement of her heart rate, what could she use? Type in your answer…. Then click submit Submit

If you said that Ms. Sura should either use a heart monitor or an ECG than your answer is correct!

There are two manual methods to find your heart rate. Where on your body can you find a pulse to measure your heart rate? Quick Review

Heart Rate An article states, “Your heart rate can be taken at any spot on the body at which an artery is close to the surface and a pulse can be felt.” To check your heart rate, there are multiple ways to do so: 1.Using two of your fingers, not thumb, place them on your neck or on your wrist Then using a stopwatch, count the number of beats within a minute 2. To receive a more accurate measurement, use a heart monitor or ECG. The monitor will provide a reading for you.

When creating a workout schedule, you must take everything into effect. How many days of the week do you want to workout? What time of the day will you workout? For how long? At your age, there is no reason to join a gym. If you are not exercising through sports, there are simple ways to exercise at your home.

1.Aerobic exercise (2/3 minutes) 2.Active stretches (2/3 minutes) 3.Push-ups from your knees 4.Body squats 5.Crunches 6.Wall sit 7.Shake body out, get water, and then repeat #1-6

Make sure the space is clear around you. Try 4 of the 6 exercises 1.Aerobic exercise (2/3 minutes) 2.Active stretches (2/3 minutes) 3.Push-ups from your knees 4.Body squats 5.Crunches 6.Wall sit

Standing Walking Jogging Run through the finish line Click on picture to continue

Watch the “high knee jog” video and then its your turn Jog in place for 1 minute, then jog with high knees for 1 minute

Count your heart beat and record it on the same piece of paper as your previous one. Was there a change?

Yes, jogging is a great way to exercise, but can think of any others ways you can exercise? Type in your answer here Submit

If you said….. A sport like soccer, basketball or cheerleading then you are correct! Dancing and jump roping are types of workouts as well

There are four ways to exercise your body… Click on each number to see the different exercises – 1. Aerobic activity – makes your heart pump and you may sweat 1. Aerobic activity – 2. Muscle strengthening- makes you stronger/ power 2. Muscle strengthening – 3. Bone strengthening- makes bones stronger 3. Bone strengthening – 4. Stretches – makes muscles more flexible 4. Stretches

Skateboarding or rollerblading Dancing to music Playing tag or jumping rope Basketball or volleyball Biking Tennis, hockey, or soccer Swimming Cheerleading or gymnastics

Rope, rock, or tree climbing Running or rowing Push-ups, pull-ups, or sit-ups Tug-of-war

Hopping, skipping Running Hiking

Yoga Martial arts Dance

Standing Walking Jogging Run through the finish line Click on picture to continue

Finish Line Now that your workout is complete there are a few things you should do. You should set time aside to “cool down”.

Cool Down You should not do an active workout and then sit down on the couch. Your body needs to “cool down” after a workout. Walking for 2 minutes, doing less reps towards the end of your exercise and stretching are ways to cool down Cooling down is the same as warming up, or stretching in the beginning, it helps to regulate the blood flow in your body

Watch the clip Then walk around the room for 2 minutes and then stretch

Quiz Time! Good luck!

What type of clothing should you wear during a work out? A.A. Uggs B. Tight t-shirtB. C. Loose pantsC. D. All of the aboveD.

Use your knowledge of vocab to match the following words Stretch Heart rate Exercise To put ones body into action: to improve health To fully extend oneself limits: to be loose Number of heart beats per minute Try Again

Use your knowledge of vocab to match the following words Stretch Heart rate Exercise To put ones body into action: to improve health To fully extend oneself limits: to be loose Number of heart beats per minute Try Again

Use your knowledge of vocab to match the following words Stretch Heart rate Exercise To put ones body into action: to improve health To fully extend oneself limits: to be loose Number of heart beats per minute Try Again

Use your knowledge of vocab to match the following words Stretch Heart rate Exercise To put ones body into action: to improve health To fully extend oneself limits: to be loose Number of heart beats per minute Try Again

Now, its time to create your own ultimate workout schedule Remember you must set a time and place to workout. Also do not forget the important steps in the beginning and end. Worksheet will include a table that looks like the one below ExerciseHow long/Duration

You have completed the entire activity and now know more about fitness!