Lesson video

Hi everyone, I am Mr. Sidat, and in this unit, I will be teaching you, about eating and living well.

In today's lesson we will be learning about staying active with the help of a professor.

He will teach us about the impact of exercise on our heart, and explain how long we should exercise for.

By the end of the lesson, we'll create our own exercise timetable.

In this lesson, you will need an exercise book, or a piece of paper, a pencil, a ruler to help you draw some nice straight lines, and a nice quiet space, so we can get those creative juices flowing.

The sequence of the lessons is as follows.

We're going to start off with a very, very quick warm up, just to warm our bodies and our brains.

Then we'll be moving on to a true or false quiz.

After that, we'll be meeting a very, very interesting professor.

Who's not only going to help us understand the importance of exercise, but also going to be explaining the effects of exercise.

But finally, we'll be finishing the lesson off, by creating our own excess timetable.

So seeing as our unit is all about being healthy, we are going to be warming our bodies up through sport.

So what I mean by that is, we're going to be focusing on a different sport each week to help us warm our body and our brains up.

So today sport is tennis, which is usually played in singles or doubles.

So what that means is you either play one versus one, or you play two versus two.

So let's get off of our chair.

Let's make sure we have some space around us, and let's get ready to serve.

Okay, so are you ready to get started? Brilliant, so let's start with bouncing on the spot.

Your opponent is about to serve, so watch out.

Okay, now let's quickly sprint to the right, and return the shot.

That's a great shot, back into the middle.

Keep moving, make sure you're bouncing.

Brilliant, and now to the left, and return again.

That's a great return, brilliant, well done.

Keep bouncing, keep bouncing, be ready for it.

He chipped it just over the net, and I'm going to lunge forward, and hit it back.

Excellent return, and back we go.

Excellent, let's keep going.

Let's keep going.

And he's doing the same thing, this time when you go like, and return it.

That's a great shot.

He's going to stretch, he's going to get it.

No he can't, that's 15 love to us, that's a great, great shot.

Well done everybody.

So when we run and sprint, it's a great cardiovascular exercise, which really gets our heart rate up, as well as working on our legs.

When we play tennis, we need to have strong arms, and shoulders, because we have to hit the ball, and return the shots, which are hit towards us.

One muscle, which we might not be use, is this muscle, okay? So this is known as our forearm.

Can you say forearm? Brilliant, so this is vital in tennis.

As this is where we generate the most amount of power, to return and serve.

So you think you remember our routine? You do, brilliant.

So what I want you to do is can you repeat it three more times, excellent.

So can you remember the name of the chemical that just got released? You can, endorphins, brilliant, well done.

So like I explained last week, we're going to be learning a different fact about this feel good chemical.

So you ready to let this week fact? You are, brilliant.

So did you know endorphin is not only released when we exercise, but also when we laugh? So the next time you find something funny, or you think something's hilarious, it means your body is releasing endorphins.

Fascinating right? Listen everyone, so in today's lesson, we'll be looking at why exercise is so important, and hopefully create something that will help us to exercise more often.

On this slide, you've got a number of statements.

So it's time for your first task.

What I want you to do, is pause the video, write out each statement, okay? And next to it decide whether it's true or false, and write it down.

Okay, so let's quickly go through the answers, okay? So the first statements that exercise makes out bones weak.

Was that true or false? Let's quickly find out.

It was false, brilliant.

Second statement, exercise makes our muscles stronger.

Was that true, or was that false? That was true.

Exercise does make all muscles stronger.

The third one, running is bad for your knees.

What is this? Is it true? Or is it false? It is false, it's a myth, okay? So running isn't bad for your knees, is how we run, and it's the form that we take.

The fourth one, exercise makes your lungs bigger.

Yup, again that's false, it doesn't.

The next one is, doing exercise makes us feel happy.

I was hoping a lot of you would get this right.

Okay, that's true.

Remember we discovered something called endorphins, and they are our feel good chemical, which make us feel happy, and make us feel good.

Okay, and the final one, exercise helps us sleep at night.

This is true again.

So well done if you got that right.

Ola, my name is Professor Pep, and I am a Professor of Exercise Science.

My job sound more complicated than it actually is.

In short, in my job, I need to research how exercise can affect the body and mind.

And let me tell you, I have found out some fascinating facts, and I can't wait to teach them to you today.

Hopefully, by the end of today's lesson, some of you will want to follow in the same foot path as me.

Right sporty Sadit, what is exercise? Football, running, jumping.

Yes, these are excellent types of exercise, but let's really break it down.

The term exercise can be defined as an activity requiring physical effort.

So what does this mean? So anytime your body is putting in any effort, like when you run, or jump, or lift something up, we are performing an exercise.

Simple, right? So when I play on my PlayStation, that's also exercise? No, no, no.

In order for our exercise to be effective, and help our bodies and mind, we need to make sure that we raise our heart rate.

What? Okay, what I want you all to do, even you at home, is put your hands on your chest, and try to find your heart.

Have a look at me, if you don't know where it is.

It is on our left hand side, but not too far away from the centre, excellent.

So when you feel your heart rate, you realise it's not really that interesting.

However, watch when you do some exercise.

Sidat, I want you to exercise now for a whole minute.

So for one whole minute, can you join in at home too, and let's see what we can find out, right? We're going to start off with sprint on spot, as fast you can for 10 seconds.

One, two, three, four, five, six, seven, eight, nine, 10.

Then strain some star jumps.

Two, three, four, five, six, seven, eight, nine and 10.

Brilliant, and then we're going to do some lunges.

One, two, three, four, five.

And then on the other leg, six, seven, eight, nine, 10.

Excellent, right, next we're going to do some squats, okay? So straight into that, okay.

Brilliant everyone, two, three, four, five, six, seven, eight, nine, 10.

Brilliant, okay and then in some high kicks.

One, two, three, like you are kicking a football, five, six, seven, eight, nine, 10.

Okay, and now on your other leg, one, two, three, four, five, six, seven, eight, nine, 10.

Actually, we're going to finish off now with some jumping squat.

The squat two, three, four, five, six, seven, eight, nine, 10.

Woah, brilliant everyone, that was awesome.

Now feel your heart.

What do you notice? My heart is alive, it's jumping.

Like it's had lots of sweets, and he's suddenly very hyper.

Oui bien, when we exercise our heart rate increases.

So it beats quicker than you would compare to, when we are not exercising.

Professor, is feeling hot and sweaty normal too? Of course it is, we normally get sweaty when we exercise, because when we exercise, our muscles, and our bodies work a lot harder than usual.

So it demands a lot more.

So as a result of this, your heart rate increases, your body's temperature raises, and it results in you sweating.

So you're probably aware of lots of different exercises you can do.

Have a look at the following exercises, and number them from one to five.

One will be the exercise, which raises your heart rate the most, and five being the least.

Pause the video, and carry out the task.

Now you've had time to do this.

Let's go through the answers.

So at number five, as many of you have guessed is going for a stroll.

So that means walking at your own pace, which is quite relaxing, and doesn't raise your heart rate too much.

Coming in at number four is yoga.

And I know some of you may have done this, or seen someone at home do this.

And you can see at times you can elevate your heart rate ever so slightly, depending on the exercises that you carry out.

Coming in at number three, as you may have guessed is jogging.

And you can imagine how your heart rate does increase significantly, as it is from yoga.

Coming in at number two, is star jumps.

And this includes more physical exercise here, as you're moving more parts of your body.

And moving at different paces.

And number one, as you have guessed is sprinting.

Professor, how long should we exercise for every day? You only need to exercise for one hour a day.

One hour, what that's it? Yes, but what about when I go to school? How can I exercise for an hour then? Well, during your lunch times, I'm break times.

You do lots of running and exercise, don't you? Yeah, so when you're outside during your break, you play games like tag, don't you? Or, during PE, you do exercises, which raises your heart rate.

Oh yeah, I realise.

So what I do with the athletes I work with, is create a timetable, which you will see in a moment.

It shows the different days, when they will be exercising, and what type of exercise they will do.

I bet that really helps them.

It does, and I would like you all to create one for yourselves.

Then you can use it during the week to remind you to exercise.

Professor, please can we have a look at yours? First, things first, we're going to have our paper facing portrait.

Okay, so we're going to be drawing this way, from zero, we're going to be drawing a line to 24 centimetres.

Actually everyone, just before you let go of your ruler though, what I want you to do, is just make a quick little indent on the four times table.

So we're going to go on all fours.

And every time we get to a multiple of four, we're going to be making our little indents.

So we're going to go four, eight, 12, 16, 20 and 24.

Brilliant okay, then I want you to go to the bottom of our table, okay? On the bottom of our table, we're going to be doing a line, okay? 16 centimetres long, okay? I'm going to stop, again, just before we take our ruler off, using the multiples of four.

We're going to be making a little indent facing opposite this time, okay? That's going to help us make our boxes for our table.

So we're going to go four, eight, 12 and 16.

Well done everybody.

Then we can finish up our table right now.

It doesn't look like a table, does it? Okay, again, we're going to go from the top.

We're going to go zero to 16 centimetres.

Excellent everyone, and then we're going to finish it off.

We're going to draw 24 centimetre line, just to finish it off, excellent everyone, correct.

So now you're probably wondering, "Why did I draw these indents, okay? It should look something like this, okay? Let me show you.

Yeah, you should have a few indents in there.

So the reason we've drawn these indents, okay? They're going to read as our boxes.

So all we need to do now, okay? Is using our ruler, just draw a straight line across, okay? And we should get something that looks like this.

Yup, brilliant, and we're going to do the same thing, but this time we're going to be drawing upwards, okay? So make sure you're using your ruler.

I hope you're got nice straight line, brilliant everyone.

Okay, and that, you have a table, okay? So remember, we're using it portrait, okay? So in the top left hand box, I want you to write the day.

Okay, write day.

Okay, and underneath them you can write, from Monday all the way up until Friday.

Monday, Tuesday, Wednesday, Thursday and Friday.

Brilliant, okay, and then in the top boxes, they're going to help us decide when we're exercising, okay? So obviously when we're at school, we have a breaktime.

We have a lunchtime, and finally we have afterschool time, okay? So I just want to quickly clarify, lunchtime, sometimes you'll have lunch first, and then you might have play time.

Some of you might have play time, and then lunchtime.

Regardless, you will usually get about 15 or 20 minutes, just to give you an idea of how long you've got.

So please take that into account.

And finally, again, afterschool, some of you might have at school clubs.

Some of you might just like having a run around the garden, or close to where you live.

And yeah, so that's basically what , just quickly show you.

Okay, as you can see over here, so I'm going to start filling it in.

Okay, so on a Monday during my break time, I know I'm going to be playing tag with my friends.

So I'm just going to write playing with friends, okay? And at lunchtime, I'm going to be playing football.

And then after school club, I have judo.

Okay, so I'm going to be doing some judo after school, okay? And that's how I'm going to fill out my time table, okay? And I'm going to make sure I get one hour of exercise every single day.

Now it's your turn.

So have a go at creating your own timetable, and I can't wait to see what you guys come up with.

Why don't you share your work with Oak National? If you'd like to, please ask your parent, or carer to share your work on Instagram, Facebook, or Twitter, tagging @OakNational, and #LearnWithOak.