Lesson video

Hi there, I'm Mrs. Kemp and welcome to today's lesson all about the effective exercise on the body.

So let's get started.

Our outcome for today then is I can describe the effects of exercise on breathing rate and heart rate and the wider health benefits of regular exercise.

We will be using all of these key terms today, but if you would like to stop and have a read of them, please do pause the video.

But don't worry, I will be explaining every single one of them as we move through the slide deck.

So we've got three learning cycles today.

Exercise is activity requiring physical effort, the benefits of regular exercise and the physiological effects of exercise.

So of course we're going to start with the first one.

Exercise is activity requiring physical effort.

Got a little thing for us to think about first.

Do you think our ancestors exercised? What do you think? Now, actually, scientists have been trying to answer this question for quite a while, and what they've done is they've studied some hunter gatherers that still live today on the different parts of the globe.

And what they've done is they've looked to see how much exercise they do or how much movement they do during the day.

They've done things like put smart watches on them to try and track how many steps they do.

And actually what they've found is that these hunter-gatherers such as the Hadza people that live in Tanzania actually they travel really long distances to find food to start off with.

And because they're doing that, they actually don't then exercise to try to become stronger.

In fact, they've just got normal movement during the day.

When they sit around and do cooking or chatting, socialising, actually they don't sit on chairs particularly.

What they tend to do is they'll sit in very active positions where the muscles are still contracting.

For example, squatting.

You can try that for yourself.

Actually, if you squat on the floor, your muscles are tense.

Whereas if you sit in a chair, you are very, very relaxed.

So they've got really active lifestyles and their diets are completely free of any of that ultra processed foods.

They're mostly whole foods and actually it's contributed to the fact that our ancestors and also the people living in these tribes do actually have really good heart health in comparison to places such as the UK now.

That's mostly because they're modern day jobs.

So you can see somebody there in an office working and they're working at their computer.

Actually they don't require a real high level of activity.

They're sitting down for a lot of the day, probably working behind a desk and not really having any movement.

Maybe for lunch they might just go back and forward from the kitchen.

But really they're not using that time to sort of walk around.

In the evening when they get home.

The likelihood is is that you are also doing a sedentary activity such as sitting down and watching TV and trying to relax after a busy day.

Both of those things then are contributing to people having really low fitness levels and actually that can contribute to poor health in the future and in the present day.

So because of that, we really do need to exercise.

Now, exercise is classed as an activity that requires physical effort in an attempt to sustain or improve health and fitness.

So this is why our ancestors would not have exercised because they had really good physical health just from the daily activities that they had to take part.

But because we are living more sedentary lives, then actually we do need to incorporate this.

So there's types of things that you could do.

Athletics training, lifting weights.

Now actually lifting weights is really good for lots of reasons, including keeping your bones really nice and strong.

So if you are concerned about osteoporosis, things like that, actually lifting very heavy weights are really, really good for increasing that bone density.

We might also do something like dancing.

So you might not see this as exercise.

You might find it really fun, but actually it's increasing your heart rate and it's helping us to strengthen our muscles in our more sedentary lives.

The NHS then if you have a look on their website, they actually recommend different amounts of exercise for adults and children.

So the types of things that we might think about are like walking.

Walking is a moderate intensity activity, okay? It will increase our heart rate, but not really, really high.

We shouldn't feel outta breath when we're walking around unless we are really power walking and really walking super fast.

Running would be a high intensity activity.

You might be able to do it for less amount of time, but it's a really good thing to really increase our heart rate.

So for children and young people, we should be aiming for an average of 60 minutes.

So that's an hour of moderate or high intensity activity every day.

Have a little think about what you've done over the past week.

Do you think that you have got that 60 minutes in every day? Adults, then they need slightly less.

It's 150 minutes of moderate intensity activity in a week and then 75 minutes of high intensity activity in a week.

But actually we should all be trying to move more naturally.

So if you can walk to school, that is absolutely brilliant.

Okay, if when you go to a shopping centre and they've got a lift, try to use the stairs.

Okay? Don't use that lift.

Make sure that you run up the stairs.

Don't use that escalator.

All right? And during your lunchtime and break times at school, can you be running around? Could you be doing some kind of activity? Could you be playing football? Okay, could you be joining a club that actually carries out exercise for you without you even realising it, to be honest.

Which of the following activities then would you classify as a moderate intensity activity? I will give you some time to think about it, but if you need more time, please do pause the video.

Did you choose B? The lady that's walking.

Excellent.

Well done.

That's the moderate activity.

We would say really the basketball is a high intensity activity and C, just sitting down and looking at your phone, that really is very sedentary.

We are onto our first task of today.

Then this is task A.

You can record this on your worksheet, so please do get that out.

So Aisha, here's Aisha here.

Would like to help her family improve their fitness levels.

What advice would you give Aisha and her parents? Please try to remember to include how long they should exercise for each day or week and changes they could make to their everyday lives to enable them to be more active.

Can you suggest some new activities they could try? I'll give you a short time to think about it, but if you do need more time, please do pause the video.

Okay, so let's have a look at what we could have written.

Aisha should aim for an average of 60 minutes of moderate or high intensity physical activity a day across the week.

Okay? So that's how much she will need.

She could join a new sports club such as netball, football or athletics.

So they're good examples of some high level activity there.

Aisha's parents should do at least 150 minutes moderate intensity activity in a week or 75 minutes of high intensity activity a week.

They could join a gym or maybe they would prefer to go swimming.

Aisha and her parents should aim to move more in their normal lives.

For example, walk to work, walk to school, use the stairs instead of the escalator.

All of those things will bring in just natural movement throughout the day.

Okay, so we're onto our next learning cycle now.

The benefits of regular exercise.

So remember from when we were looking at health that actually it can range from good to ill health.

It includes physical, mental and social wellbeing.

All of those things are included in our person's health.

Some activities that you could think of doing to improve your health would include exercise and actually exercise can benefit all of those different aspects.

Physical, mental, social wellbeing.

So physical health can be improved through exercising.

One of those things is to actually improve the strength of your muscles.

Now remember, your heart is actually a particular type of muscle called cardiac muscle.

And so that will of course get stronger when you exercise, okay? If it is stronger than it's gonna be able to beat much more blood around the body easily.

It would also include muscle flexibility.

So you can see a person doing some yoga there.

They are super flexible, all right? But that's gonna be really important for moving around and doing normal day life activities.

We've also got that osteoporosis that I mentioned earlier, okay? And we can see that on the right where there is a bone of somebody who has osteoporosis, there's all those little paws in them and they're a lot larger than in normal bone.

This can make the bone much more prone to breaking.

So if we can improve the strength of our bones, especially when we're younger, we're going to be much less chance of actually breaking bones as we get older when it is actually harder to then repair ourselves.

Of course, exercising also can have a positive impact on your mental health and it can lead to improved self-esteem.

So if you set yourself goals, okay, and you achieve those goals, you're gonna feel really good about yourself.

It's also going to reduce anxiety and stress levels.

It will also help you to sleep better.

So if you've exercised during the day, you might find that you fall asleep much easier and you're going to get a much better quality of sleep.

You're also just going to feel happier.

You're going to feel pleased with yourself and it will help to improve your mood.

Social wellbeing then is an interesting one to actually link to exercise.

But actually if you are taking a team sport like somebody's playing hockey there or we mentioned football or netball earlier on, actually being part of a team and working together will help you in social situations.

You also feel like you belong to something and that sense of belonging is really good to help to improve the quality of your life.

It also allows you to make new friends.

So if you are part of a team or even if you are working out on your own in a gym, you're much more likely to come into contact people with people and have a chat with people.

So how can exercise positively contribute to a person's social wellbeing? A, improve muscle strength.

B, an absence of osteoporosis or C, a sense of belonging.

I'll give you a moment to think about it, but please do pause the video if you need more time.

Did you think of a sense of belonging? Excellent.

Well done, that's really great.

Onto our second task of the day then.

So Lucas was asked why exercising is important and Lucas said everyone should exercise.

It is important because it keeps our muscles strong and flexible.

That's a good answer, Lucas.

However, can you improve his answer, do you think, by mentioning other ways that exercising can benefit our health? I'll give you a moment to think about it, but please do pause the video so that you can record that onto your worksheets.

Okay, let's have a look at how we could improve Lucas's answer.

So Lucas's answer was everyone should exercise.

It is important because it keeps our muscles strong and flexible.

So things that we could have mentioned, exercising can also have positive impacts on our mental health and social wellbeing as well as our physical health.

Exercise can also lower our risk of developing bone diseases such as osteoporosis.

Exercising can improve our self-esteem, confidence and reduce anxiety.

It can also allow us to work as part of a team, feel a sense of belonging and make new friends.

You might just want to quickly check the spelling of osteoporosis 'cause that is quite a tricky word on your worksheet and add anything else in if you wish.

Okay then.

We are onto our final learning cycle of today.

This is the physiological effects of exercise.

So think about what happens to your body when you exercise vigorously.

Okay, so if you've gone out for a run, let's say you played in a football match or hockey match, okay? What's gonna happen to your body during the exercise and then when you've finished? Well, the likelihood is is that you're gonna get quite hot, okay? You are gonna get hot, you're gonna get sweaty.

You are also going to be breathing a lot heavier and a lot faster.

So you are breathing rate.

So how fast your breathing is going to increase.

Your heart rate will also increase.

We can see here that we've got a smartwatch and your smartwatch will tell you how fast your heart rate is.

Otherwise you could do it as your pulse rate, which we'll talk about in a moment.

So actually these physiological responses can all be linked to cellular respiration.

So when we exercise, our muscles need to contract, okay? Remember, contract means that they shorten, all right? This is the part that requires energy.

Let's have a little think about that then, because actually when muscles contract, what they pull on remember are the tendons.

The tendons, then pull on the bone.

Let's have a little look at that diagram.

We've got our tendon there, which is attaching our muscle to the bone.

Remember, muscles do not attach directly onto the bone, but they attach to the tendon and then the bone.

Okay? Now look at that bicep muscle there.

If that contracts, what will happen is it will pull that arm up, okay? And when muscles contract, they do need energy.

That energy will be provided by cellular respiration.

Okay? So when we're exercising and our muscles are contracting much faster, our respiration rates and how fast we need to respire will increase.

So the muscle cells will need glucose and oxygen.

Remember, glucose and oxygen are the fuel to provide energy in that process of respiration there we've got a little diagram of our muscle cell and we can see that the muscle cell has got lots of mitochondria in it, and that is where cellular respiration takes place.

That oxygen and glucose is going to be needed to provided to the muscle cells by the blood, okay? Remember, red blood cells will carry oxygen through.

Okay? Where do we get those things from then? We get our oxygen remember when we breathe it in from the air, okay? And then we get our glucose from the food that we eat, okay? Things that are like starchy foods or sweet foods, they're going to contain a lot of glucose.

Respiration also releases heat.

Okay? So this is first of all the reason why we get hot.

So we were thinking earlier on about what happens to our bodies when we exercise and one of those things that happens is that we get hot and that's because remember our respiration rate is going faster.

We are aspiring more when we're exercising.

So therefore more heat will be released.

It's the reason that we start sweating because we want to try to cool our bodies down with that sweat.

So when we exercise, okay, then we also need more energy for those faster muscle contractions, and this is the reason then that our breathing rate will increase.

Now what actually is our breathing rate? Breathing rate is the number of times that you breathe in and out in a minute.

If you put your hand over your chest and breath in and out, you should feel your chest or your abdomen raise and lower.

Okay, so the number of times that it raises in a minute would be your breathing rate.

So as you have an increased need for oxygen during exercise, you are going to need to breathe faster.

You also need to get rid of more carbon dioxide, and this is very important.

Carbon dioxide is not good for our bodies, but we are producing lots more of it because we're respiring faster.

Therefore we want to get rid of that carbon dioxide.

We want to breathe it out.

This exchange of those gases remember happens in those air sacks that we find in the lungs, okay? So we breathe in air, the oxygen that's in that air will go into our blood, the carbon dioxide that is coming back from our aspiring muscles and tissues that will exchange back into the air sack and then we breathe it out of our lungs.

During exercise, we also mentioned that our heart rate might increase and here's that image of the smartwatch again.

So that's an easy way of calculating our heart rate, or we might want to use our pulse rate.

Heart rate is the number of times your heart beats in a minute.

Remember that what the job of the heart is actually to pump blood all the way around your body.

Okay, so we pump it to the lungs to pick up some oxygen, comes back to our heart, and then it gets pumped all the way around your body in order to supply that oxygen and glucose to those cells for respiration.

If you are requiring more oxygen, then obviously and glucose, obviously your heart's going to need to go faster because it's gonna need to pump that blood round quicker.

It also is going to need to remove more carbon dioxide, so it's going to need to come back to the lungs at a faster rate.

So both of those reasons are going to mean that your heart rate will increase when you exercise.

Okay? Onto the next check then.

So can you fill in the blanks? We've got cellular respiration takes place inside cells in.

Cellular respiration requires blank and blank as fuel to provide blank.

During exercise, breathing rate and heart rate blank to supply more oxygen for cellular respiration, the fuels are delivered to the cells via the blank.

Okay, I'll give you some time to think about it, to work out what those blanks are, but if you do need more time, please do pause the video.

Okay? Let's have a look at what we could have included then.

So the first blank is mitochondria, of course it is.

That's where cellular respiration takes place.

We're going to need oxygen and glucose.

Those could go either way around, so don't worry if you've got them in a different order.

And that is fuel to provide energy, okay? During exercise, that breathing and heart rate of course will need to increase because we need more oxygen and the fuels are delivered via the blood.

I hope you got all those right.

Well done.

So onto our final task of the day.

Then task C, please do get your worksheet out so that you can record your answer on it.

Now, first of all, we're going to need to be able to find our pulse rate.

If you take your hand, okay, and your wrist and you take the two first fingers on the other hand and you pop those onto your wrist, you can hopefully feel a pulse rate.

It might take you a little bit of time to find it.

Now what we can do is we can count the number of beats in a minute.

Then I'd like you to stand up and run on the spot for a minute as fast as you can, sit down, and then count the number of pulses that you have in a minute again, and then decide what happened to your pulse rate after you've exercised, and can you explain why there was a change in your heart rate? Okay, I'm gonna give you a little time on the video to think about this, but actually, in order to do it, you are going to need to pause so that you've got enough time to find your pulse rate and count it.

You probably also want to use a stopwatch or you might have a big clock in your classroom.

That would also be fine.

Okay, so hopefully you've had enough time to do that then, and you've had a little look at what happened.

My pulse rate increased from 80 beats per minute before exercise to 110 beats per minute after exercise.

Hopefully you did see that there was an increase in your heart rate after you'd run on the spot.

Heart rate increases when exercising so that the more oxygen and glucose are delivered to the muscle cells, the oxygen and glucose are used in cellular respiration to provide energy.

Now there's another question to this task, because during sports day, Izzy and Sophia compete in the 100 metre sprint.

I wonder if you competed in the 100 metre sprint in your sports day.

Describe and explain what will happen to their breathing rate after the race.

Again, I'll give you some more time to think about it, but if you need more time to record that on your worksheet, please pause the video.

Okay, so did you think that their breathing rate will increase? This is going to increase in order to increase the gas exchange.

They will need more oxygen for cellular respiration and will need to remove more carbon dioxide, which is a waste product of respiration.

Excellent.

Well done.

You've done really well with the test today, I'm sure.

So we have come to the end of the lesson.

I just want to go through those key learning points for today before I let you go.

So first of all, exercise is an activity that requires physical effort.

Health can range from good to ill health, physical and mental health can be improved through exercising regularly.

Most physiological responses to exercise can be explained by cellular respiration.

When we exercise our breathing rate increases to speed up gas exchange.

When we exercise, our heart rate increases to provide more oxygen and glucose to our muscle cells and remove more carbon dioxide.

I've really enjoyed today's lesson.

Thank you so much for learning with me.

I hope to see you again soon.

Bye.