Hello, I'm Mr. Whitehead, and welcome to the RSHE healthy lifestyle, physical fitness , and healthy eating unit.

In today's lesson, we'll be learning about how to keep physically active, so let's get started.

In this lesson you will need the following items, a piece of paper or a pad, and a pen or a pencil.

Firstly, let's start by having a look at the agenda of this lesson.

So first of all, you should've already completed the intro quiz.

You will then look at some key words, the governments physical activity recommendations, how to measure fitness, and finally, you will do an exit quiz.

Let's take a few moments to look over some key terms for this lesson.

Physical activity is defined by the World Health Organisation as any bodily movement produced by skeletal muscles that require energy expenditure.

Moderate activity is a physical activity that will raise your heart rate, and make you breathe faster and feel warmer.

Whereas vigorous is a physical activity that will make you breathe even harder and faster.

So let's start with this question.

How much time yesterday did you spend physically active? Now there's no need to write anything down, all you need to do is pause the video, have a little think, and then resume the video when you're ready to carry on with the lesson.

Pause now.

Welcome back.

So let's have a think about this question.

So yesterday did you, walk or cycle to school, walk between classrooms, have a PE lesson, did you attend any sports clubs, or were you physically active at break or lunch time? All of these is being physically active.

So if you haven't already, include this in the time that you spent physically active yesterday.

So what are the government's physical activity recommendations? So the government would say, that the aim of physical activity is to improve aerobic endurance, and strengthen muscles and bones.

Now they recommend that we engage in at least 60 minutes of moderate to vigorous physical activity per day.

And we should spread this physical activity throughout the day.

So don't do everything all in the morning, and then be sedentary for the rest of the day.

Try and spread it out evenly across the day.

And it is also important that we have a variety of types of physical activity, which we will look at later in the lesson.

Based on what we know about the governments recommendations for physical activity, consider the following statement and decide whether it is true or false.

So if the government recommends at least 60 minutes of moderate to physical physical activity per day, is that true, or is that false.

Now take a few moments to pause the video and have a think about this statement.

Once you're ready, click resume and we'll carry on with the lesson.

Welcome back.

So let's go through the answer.

So the answer was true.

It is important that you aim for at least 60 minutes of moderate to physical activity per day.

Well done if you got that one right.

Okay, let's move on.

Let's take a look at some examples of moderate and vigorous physical activity.

So first, we'll look at the moderate.

This includes walking to school, playground activities at break time and lunch, cycling to and from school, riding a scooter, walking a dog, our housework and chores.

And the vigorous physical activity includes running, skipping, gymnastics, team and individual sports, and fitness exercises such as sit ups and press ups.

In a few moments I'm going to ask you to stop the lesson, and complete the following task in your notepad or on your piece of paper.

Sort these various types of activity into moderate activity or vigorous activity.

You have basketball, football, climbing, walking to school, riding a scooter, netball, gymnastics, cycling to school, tennis, or walking the dog.

Now remember that moderate activity is where we will breathe a little faster whereas vigorous is even faster than we would if we were doing moderate activity.

Now pause the video and complete the task.

Once you've completed the task, please resume the video and we will go through the answers.

Welcome back.

So here are the answers.

Now take this opportunity to pause the video and check your answers against my answers.

Well done if you got them all right.

If you didn't, don't worry.

Just change them quickly while you pause the video.

Okay, pause now.

Now let's take a look at how we can engage in vigorous physical activity.

First of all, we need to complete a warm up.

And this warm up needs to include a pulse raiser, for example, some light jogging or skipping, and then we need to do some stretches and each stretch should last about 30 seconds.

And we need to make sure we're stretching the areas of the body that we're going to be working during the physical activity.

We need to make sure that we're protecting against injury, whether that's wearing protective equipment, like if we're going cycling we should put a helmet on or a high vis on.

We need to wear the correct and suitable clothing.

So if we're going out for a run in the cold, then we need to make sure that we're wrapping up warm.

We need to stay hydrated.

Now staying hydrated includes drinking at least two litres of water per day.

Now if we're doing a lot of vigorous activity, then we need to be drinking more because our body will be losing some of that fluid.

And finally, we need to do a cool down which involves some light stretching to make sure that we don't get too many aches and pains the next day.

In a moment, I'm going to ask you to pause the lesson and think about the following question.

Which of the following are benefits of warming up for vigorous physical activity? Increased flexibility, improved performance, lower risk of injury, and mentally prepared.

Now take note, that there might be more than one correct answer for this question.

So look at the answers carefully and have a good think.

Now pause the video and when you're ready to resume, hit the play button and we'll carry on with the lesson.

Welcome back.

So let's have a look at the answer.

The answer is in fact, all of them.

So warming up for vigorous physical activity can increase flexibility, improve performance, lower risk of injury, and improve and make us more mentally prepared.

Well done if you got all of those, let's move on.

We are now going to look at how we can measure fitness by measuring our pulse.

So as you can see in the image on the screen, you would place two fingers using your index and your middle finger upon the side of your wrist.

You would count the beats for 60 seconds, and see how many beats per minute you have.

The heart rate zones you should be looking out for are 60 to 110 for a full rest, 102 to 145 for moderate to vigorous physical activity, and anything above 141 would be classed as vigorous physical activity.

In a few moments I'm going to ask you to pause the video and complete the following task.

Using a clock or phone, you need to time 60 seconds, and within that 60 seconds, you are going to measure your heart rate using your two fingers, your middle finger and your index finger just like the image shown on the screen.

This will measure your resting heat rate.

Once you've completed that, you are going to complete 100 star jumps.

If you are unable to complete 100 star jumps, please choose another exercise that you can do around 100 times.

Once you have done your 100 exercises, you then need to remeasure your heart rate using the same method of 60 seconds on your wrist.

Once you have completed this, please resume the lesson and we will discuss what you have found out.

Please now pause the video and complete the task.

Once you have finished, please resume the video and we can carry on with the lesson.

Welcome back.

So did you manage to measure your heart rate and complete the 100 star jumps and then remeasure it again? What you should've seen is an increase in you heart rate and the first time that you measured it, which is your resting heart rate, to the second time once you've completed the exercises.

This can easily be done by exercising regularly to increase our heart rate, which has lots of health benefits.

Keep it up.

Well done, and thank you for engaging so well in the lesson today.

If you would like to, please ask your parent or carer to share your work on Twitter, tagging @OakNational and #LearnwithOak.

I hope to see you all again soon, thank you.