Lesson video

Hello, my name is Ms T.

Welcome to today's lesson.

Today we're going to be talking about how to stay active, and that's part of our unit on physical health.

Why stay active? Thanks for joining me.

So our lesson outcome for today is I can explain how much physical activity is needed each week and what counts as physical activity.

So let's get started with our lesson today.

Before we get started on today's lesson, it's really important that we think about the ground rules that we follow when we're having discussions in our classrooms. We've got Laura firstly saying, listen to others.

It's okay to disagree with each other, but we should listen properly before making assumptions or deciding how to respond.

And when we disagree, we challenge the statement.

We don't challenge the person.

We've got Jacob saying, no judgement.

We can explore beliefs and misunderstandings about a topic without fear of being judged.

Andeep tell us to respect privacy.

He says we can discuss examples, but we do not use names or descriptions that could identify anyone, including ourselves.

And finally, Izzy reminds us to choose the level of participation that is right for us.

Everyone has the right to choose not to answer a question or join a discussion.

We never put anyone on the spot.

So with those in mind, let's get started with today's lesson.

So let's begin by talking about the key words that we're going to be using throughout our lesson today.

Our first word is physical activity.

Any movement that requires energy, such as walking or sports, fitness, being in good shape by staying active, eating healthy and taking care of your body so you can feel strong and energised.

Heart rate, the number of heartbeats per minute, a measure of cardiovascular activity, moderate activity, that's activity that raises the heart rate and includes actions like brisk walking or cycling.

And finally, vigorous activity.

Activity that causes a significant increase in heart rate.

As we go through our lesson today, see where you see these words being used and see if you can use them in your own responses.

So we're going to start today's lesson by talking about physical activity.

Physical activity is important for everyone and how we exercise and how often we exercise will depend on lots of factors.

These include what we enjoy doing, our age, our physical health and our medical conditions.

And we can see here two different examples of physical activity.

Andeep and Sam are talking about why it's good for people that they know to exercise to improve their fitness.

Andeep says my grand exercises regularly because she has arthritis and it helps keep the muscles around her joint strong.

And Sam says, my uncle does aerobics in a swimming pool because it's better for him to support his body when exercising.

So when we exercise, it causes an increase in our pulse rate, our heart rate and we start to breathe faster.

We've got Dr.

Elsie here.

She says, you can feel your heart rate if you lightly press your finger to the inside of your wrist, this is called your pulse.

As our level of physical activity increases, we need more oxygen and glucose, which is the main source of energy for our bodies to be pumped around our body.

We can see here on this diagram, the heart pumps the oxygen through our arteries and makes it move around our bodies.

So let's check your understanding so far.

Can you complete this sentence? The heart pumps through our arteries.

Pause your screen here while you think about your answer.

Well done, if you said that you thought the answer was oxygen, the heart pumps oxygen through our arteries, then you'd be correct.

Because we need more oxygen to move around our body, we start to breathe faster and our heart rate goes up.

This increases the amount of oxygen and energy that we're getting to help us carry on exercising.

So our lungs draw more air into our bodies.

And the more we exercise, the more we strengthen our heart muscles.

This can improve our circulation and reduce our chances of having high blood pressure.

Dr.

Elsie says, having good heart health is called cardiovascular health.

Regular exercise and a balanced diet can help to keep your heart healthy.

So let's check for understanding.

When we exercise, our breathing increases and our heart rate, A goes up, B goes down or C, stays the same.

Pause your screen here while you think about your answer.

Well done if you said that you thought the answer was A, our heart rate goes up, you'd be correct.

So exercise requires physical activity, which is any movement that requires energy such as walking or sports.

There are different levels of activity that we need to do to ensure that our exercise is benefiting us and improving our fitness.

These include making sure that we take part in regular moderate activity and vigorous activity.

So moderate activity can include brisk walking, water aerobics or yoga, riding a bike, dancing rollerblading, for example.

Izzy says here, these sorts of activities will raise your heart rate and increase your breathing and you'll start to feel a bit warmer.

However, vigorous activity can include running, swimming, gymnastics or trampolining, riding a bike fast or uphills or sports such as football, rugby, netball, hockey.

Izzy says these sorts of activities raise your heart rate quite a lot and your breathing will be hard and fast.

So moderate exercise is often part of our everyday lives and keeps us generally fit.

So for example, we might cycle or walk to school.

We might roller a blade in the park at weekends or play games in the playground with our friends.

Andeep says these all help to improve our fitness and keep us active and healthy, but we also need to include vigorous activity in our routines.

Vigorous activity has greater benefits to our bodies than only doing moderate activity.

For example, improved cardiovascular health.

There are lots of ways we can include vigorous activity in our lives, like cycling a more hilly route than a flat one, maybe running up the stairs instead of walking, Or short bursts of running when outside.

Other examples of vigorous activity could include kinda indoor rock climbing, skateboarding over ramps and jumps or BMX riding over a course, so not just on a flat surface.

So let's check for our understanding here.

Which two of these activities would be examples of vigorous activity? A, football B rollerblading, C running.

Pause your screen here while you think about your answer.

Well done, I hope you've managed to correctly identify the vigorous activity examples as being football and running.

Rollerblading on a flat surface would be an example of moderate activity.

So let's look at our first task for today.

We've got Laura here and she wants to increase the amount of vigorous activity that she does each week.

She's currently choosing the afterschool clubs that she could participate in.

Can you help to fill in her timetable? So we've got a moderate activity every day, either cycling to school or walking to school, but she wants to make sure that she has some vigorous activity in her afterschool clubs.

She doesn't do anything on a Friday.

So can you choose four activities that would help to be vigorous for her to improve the amount of activity that she does each week? We've got some choices at the bottom there.

Football, hockey, chess, sewing, club, trampolining dance, netball, rollerblading and reading club.

So pause your screen while you think about which clubs she could include to increase the amount of vigorous activity that she does each week.

Well done if you identified that examples of vigorous activity that Laura could do after school included football, netball, hockey and trampolining, then well done.

Your timetable might look a bit like this on the screen.

So let's now move on to our second lesson outline for today.

How often should I exercise? So physical activity has many benefits for our bodies and minds.

It gives us less risk of disease, less risk of heart problems, stronger muscles and joints, a better mood, better sleep patterns, a improved memory, how much exercise and how long it should be for, depends on who we are.

So children with no significant medical conditions should aim for 60 minutes of moderate to vigorous physical activity every day to maintain good health.

The UK government guidance is one hour per day for moderate activity to vigorous activity reminds Jacob here and Sofia says, you should slowly build up to vigorous activity, this avoids any injuries and your muscles could build strength over time.

So start with moderate activity and build up to that vigorous activity that will really start to raise your heart rate.

So let's check for understanding so far.

How long does the UK government recommend a child with no significant medical condition engage with activity every day? A 90 minutes, B 60 minutes, or C, 30 minutes.

Pause your screen while you think about your answer.

If you correctly identified that the answer was B, 60 minutes, then you would be correct.

So there's been lots of research that suggests that humans are living more sedentary lifestyles.

A sedentary lifestyle is when someone spends six or more hours per day sitting down and doesn't participate in much daily physical movement.

For many people, school and work requires to sit down quite a lot.

So this means we have to think about how to ensure we plan physical activity into our lives.

There are lots of different physical activities that you can do to try and meet that one hour guideline for exercise.

Hobbies can be fun and are great things to do, but if they don't involve physical activity, they won't count towards the guideline.

So we've got some examples of activities and hobbies here and we can see that chess is a great activity to do but isn't considered physical activity.

However, skipping would be, we've got gaming here, which is another great activity, really fun to do with your friends, but isn't counting towards your physical activity 60 minutes, whereas we see a game of hockey would count.

Sofia says, playing computer games that make you get up and be active could be considered moderate activity, but it must involve movement.

And Jacob says, going for a walk is a great thing to do for body and mind, but if it isn't brisk, as in it doesn't start to raise your heart rate, it won't count as moderate activity.

You can exercise at any time in the day, but it's often best to exercise earlier in the day when you have more energy or at least 30 minutes after you've eaten.

Sam says, exercising with friends can make this more fun and you can encourage each other to keep going.

Some good advice, Sam.

So let's check for our understanding here.

True or false this time, playing computer games is a good way to exercise.

Is that statement true or false? Pause your screen while you think about your answer.

If you identified that that statement Was false, then you'd be correct.

But why is that? Well, unless the computer game is a sports or a dance game where you have to get up and move for a long period of time, this is not considered physical activity.

So let's look at task B.

Sam has been asked to help plan a fun 30 minute PE lesson that starts and ends with moderate activity with vigorous activities in the middle.

So the lesson's going to start with moderate activity, build up to vigorous activity and then move back down again to moderate activity towards the end.

She's got a number of options here that she can choose from.

Star jumps, jogging on the spot, yoga stretches, fast skipping, running races and gentle skipping.

So part one of this task, can you add in these options to complete the lesson plan? You can choose those options or you can add your own suggestions.

Pause your screen here while you start to complete Sam's lesson plan.

Well done, I hope you've enjoyed planning that PE lesson.

Your lesson plan may have looked like this.

You may have chosen some of the options that you were given or you may have added in your own ideas.

So for the first five minutes, some brisk walking around the hall as an example of moderate activity, five to 10 minutes in, star jumps, 10 to 15 minutes, maybe a five minute dance, 15 to 20 minutes a quick five aside, football match, 20 to 25 minutes, gentle skipping, and 25 to 30 minutes some stretches, ending on some moderate activity.

Sam says this is a good combination to help build up to more vigorous activity and the range should be fun.

But that was only part one of this task.

Part two then, Sam's PE lesson was only 30 minutes long.

Can you now explain how much more time the class should aim to spend exercising and suggest five vigorous activities that they could do as a group? Pause your screen while you think about your explanation.

So for part two of this task, you are going to explain how much more time the class should aim to spend exercising.

And you're going to suggest five vigorous activities that they could do as a group.

So your answers may have looked a bit like this.

The class should aim to spend another 30 minutes exercising because the PE lesson was only 30 minutes long and the recommended amount is 60 minutes.

Vigorous activities the class could participate in as a group could include team sports such as netball, football, hockey or basketball, exercise classes such as dance or gymnastics, or any activities that involve running or jumping to make sure that the activity is more vigorous.

So let's look at our summary for today's lesson.

Physical activity is important for everyone to maintain good levels of fitness.

When we exercise, it causes an increase in heart rate.

The more we exercise, the more we strengthen our heart muscle, which helps to keep us healthy.

There are different levels of activity that we need to do to ensure that we benefit from exercising.

These include making sure that children with no significant medical needs take part in regular moderate activity and vigorous activity for at least one hour per day.

Participating in a range of activities and doing these with friends can make exercise fun and enjoyable as well as being beneficial for our body and mind.

Thanks for joining me for today's lesson.

If you want any more information or advice on any of the topics that we've discussed today, then you can get support from the NHS Live Well site where they give advice about healthy living and exercise or the NHS website where they give advice about health and prevention, including how to access the different services that they provide.