Fitness science.

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A Balancing Act

To stay healthy, people need to balance their bodies' input

and output of energy. Input energy comes from the nutrients in food.

Output energy is physical activity.

DID YOU KNOW??

"Walking," according to Greek physician Hippocrates,

"is man's best medicine."

Eat Right

The federal government has retired the food pyramid, which people

used in the past to determine their nutritional needs. It has been

replaced with the "MyPlate" icon. Half the plate is covered

with fruits and vegetables. The focus is on fruits and vegetables

because they provide needed vitamins, minerals and fiber. Grains and

protein share the remainder of the plate. Guidelines recommend that at

least half the grains are whole grains, and that the proteins are low in

fat. Nutritionists encourage parents to serve smaller portions and to

offer water or low fat milk instead of sweet drinks. The foods kids eat

should provide nourishment and not be "empty calories." A

calorie is a unit of measurement. It measures the energy that fuels our

bodies. When people eat more calories than their bodies need, the extras
are changed into fat. The number of overweight and obese children has

increased dramatically in recent years. Now one in three children fall

into that category, and diseases formerly found mostly in adults are

becoming common in children.

Exercise Every Day

Children need 60 minutes of moderate to vigorous physical activity

spread throughout each day. Exercise is important, not only because it

keeps weight under control, but because it helps children feel better

and do better in school. The three components of a well-balanced

exercise routine are 1) aerobic (cardiovascular) exercise, 2) strength

and conditioning, and 3) exercise that develops balance and flexibility.

The more people eat, the more active they need to be. One way to fit in

60 minutes of physical activity every day is to limit screen time.

Children should spend less than two hours on the computer, watching TV

or playing video games.

Eating Disorders

It's healthy for people to watch what they eat and to exercise

regularly. What isn't healthy is being obsessed with weight. Eating

too little or exercising too much can be a sign of eating disorders like

anorexia.

Get Enough Sleep

School age kids need 10-11 hours of sleep to recharge their bodies

and refresh their minds.

Initiating Questions Levels Pre-A--A

1. What is exercise?

2. What are some healthy foods?

Follow-up Questions Levels Pre-A--A

3. Why is exercise good for you?

4, How many fruits and vegetables should you eat every day?

Level Pre-A

Main Concept: We learn about fitness. We can be fit when we get

exercise and eat healthy foods.

Picture Activity

As you look at the pictures together, talk about the meaning of the

word balance. Eating more than your body needs means you need to

exercise more too.

Vocabulary

Talk about how "E" can have two different sounds. Remind

students of the other vowels: A, O, I, U, and sometimes Y.

DID YOU KNOW?? You burn more calories sleeping than you do watching

TV.

Weekly Lab Discuss how breathing changes along with heart rate when

we exercise. Please see page 4 of the TEACHING NOTES for the correct way

to take your radial pulse.

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NOTE: See page 4 of the TEACHING NOTES for the correct way to take

your radial pulse.

Math

To extend this activity, you may want to download the PDF picture

book from the Florida WIC web site below (or show it with a document

camera). Log on to: http://floridawic.org/pages/nutrition/5_a_day_book.htm.

Storytelling
Point out that children don't need to be in organized sports

programs/teams or taking lessons to be getting plenty of exercise.

Bringing It Home

Prepare a completed cube for the students to examine in class. Let

one or two children roll their cubes in class and do the activities

together so they'll understand how to play the game at home. Be

sure students ask an adult at home to help with the cutting and gluing.

Level A

Main Concept: We learn that fitness is good for us. We can be fit

when we balance exercise with eating healthy foods. We should also limit

screen time and choose low-fat milk or water to drink.

Picture Activity

(Please see Level Pre-A.)

Vocabulary

Talk about how exercise and healthy eating are on the "same

team." They work together to promote fitness.

Weekly Lab
Talk about how the arm we use most will have the strongest muscle.

Show children how to fake blowing up their arm muscles by putting their

thumbs in their mouths and flexing. (See picture in the student level.)

Math

The focus for this activity is understanding the concept of one

half, so that students can visualize a plate filled correctly.

Writing in Science

Remind children to begin sentences with upper case letters and end

them with periods.

Challenge

Have children color in each of the arcs in the rainbow. Discuss

with students the benefits of eating foods of all the different colors.

Bringing It Home

Encourage children to bring back their graphs to share with the

class. (A question to ask yourself: do the students who aren't

getting enough sleep have difficulty staying focused? Sleep deprived

children often do.)

Initiating Questions Levels B-E

1. What foods are unhealthy foods?

2. What happens when you don't balance the food you eat with

the exercise you do?

Follow-up Questions Levels B - E

3. What are some of the ways you can fit in 60 minutes of physical

activity each day without participating in sports?

4. What does it mean when people say "burning calories?"

5. What does the U.S. Government's new nutrition icon look

like?

DID YOU KNOW??

Scientists estimate that laughing 100 times burns as many calories

as a 15-minute bike ride.

Level B

Main Concept: We can be physically fit when we learn to balance

exercise with healthy food choices. U.S. Government guidelines have a

new picture called "MyPlate" which shows that half of the food

we eat should be fruits and vegetables. We should also spend no more

than two hours per day watching TV or playing electronic games.

Vocabulary

Answers: f (fit); ph (physical); Ph (Phone); f (fun); f (foods); f

(fruits) Talk together about other ph words (photograph, phantom,

dolphin, etc.).

Math

Answers: 3 inches larger; 40 more french fries in a serving; 12

more ounces in a cup of soda

DID YOU KNOW??

Ten hours of sleep per night equals about 147 days of sleep per

year.

Weekly Lab

The trick here is to be sure that it's not a competition to

see who is fittest. If you have overweight or obese children in your

room be sure that this activity does not appear judgmental.

Writing in Science

Before students begin writing, discuss beforehand some ideas that

might be helpful in increasing the number of steps they walk each day

(walking the dog, raking leaves, etc.).

Challenge

Talk about the difference between whole grain and white

"refined" products, and the recommendation that at least 1/2

of all grains should be whole grains. (See Level B--CHALLENGE--Maze

Solution, top left next page.)

Bringing It Home

Answer: The incorrect statement is the final one. Juice is not as

good for you as whole fruit because it does not contain fiber. Low fat

milk or water are better drink choices.

DID YOU KNOW??

Plain old chocolate milk may be as good, or better, than sports

drinks at helping athletes recover after exercise.

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Level C

Main Concept: (Please see Level B.) We learn about calories and

empty calories, and about moderate and vigorous exercise. We also learn

how different types of exercise can benefit the body in different ways,

such as aerobic activities, gymnastics and martial arts. We learn that

foods should provide protein, minerals, vitamins, and fiber for good

health.

Vocabulary

Answers: 1) E; 2) B; 3) F; 4) C; 5) D; 6) A

DID YOU KNOW??

Research shows that kids who eat dinner at the table with their

family have better nutrition. They also get better grades in school.

Weekly Lab

If you can't find the correct size plates, you can cut circles

from tag board or cardboard, but it may be messy. You could cover the

boards with aluminum foil.

DID YOU KNOW??

Without water, your body would stop working properly. Water makes

up more than half of your body weight. Avoid dehydration by drinking

extra water when it's hot or you have been exercising.

Math

Answers:

Red states are: Alabama, Mississippi, Oklahoma, South Carolina, and

West Virginia.

Orange states are: Alaska, Arizona, Arkansas, Delaware, Georgia,

Kansas, Kentucky, Louisiana, Maryland, Michigan, Missouri, Nebraska,

Nevada, North Carolina, North Dakota, Ohio, Pennsylvania, Texas,

Virginia, and Washington.

Yellow states are: California, Connecticut, Washington DC, Hawaii,

Idaho, Illinois, Indiana, Iowa, Maine, Minnesota, Montana, New Jersey,

Oregon, Rode Island, Utah, Vermont, and Wyoming. The only white state is

Colorado.

Writing in Science This would be a good activity to have students

work in groups. Give students an opportunity to share their songs.

DID YOU KNOW??

The Los Angeles school district recently decided that chocolate

milk could not be served with the school lunch. It will, however, be

available in vending machines.

Challenge

You could take the name of a local team and call it a Redskins

(example) Drill. Use this as your brain break for as many days as you

have students.

Bringing It Home

Students will need an adult to help them with this activity at

home. If you think your students might not be able to do this at home,

make one of the recipes in class. PLEASE NOTE: Exercise caution with the

use of foods in the classroom. Follow your school's guidelines and

be sure that none of your students is allergic to any of the

ingredients.

Level D

Main Concept: (Please see Levels B-C.) In addition to good

nutrition and regular physical activity, school age kids need 10-11

hours of sleep to recharge. U.S. Government guidelines also recommend

smaller portion sizes.

Vocabulary

Answers: 1) recharging; 2) vigorously; 3) nutritious; 4) portions;

5) aerobics; 6) physically

Weekly Lab

Before doing the lab, have students do the MATH activity first. The

trick here is to be sure that it's not a competition to see who is

fittest. If you have overweight or obese children in your room, be sure

that this activity does not appear judgmental. Tell children that they

do not have to run the entire time. Some may need to jog or walk part of

the way. Other than the timer, nobody needs to know anybody else's

score; make it clear that times are confidential. You might want to do

some of the other exercises in The Present's Challenge to show that

a student can be fit in one area and not in another. Log on to:

http://www.presidentschallenge.org/challenge/physical/benchmarks.shtml.

(Also see illustrations on page 4 of the TEACHING NOTES.)

Math

Be sure to have students do this activity prior to doing the WEEKLY

LAB. It takes a while, so you'll probably want to do it on a

different day.

DID YOU KNOW??

When played vigorously, Wii sports video games do raise

players' heart rates. However, the heart rates do not usually rise

to an "exercise" level.

Writing in Science

Encourage the students to be specific about times and amounts of

food or exercise. Often they will discover patterns that will help them

reach their fitness goals.

DID YOU KNOW??

In 1965 a step counter called a manpo-kei (meaning 10,000 steps

meter) was first marketed in Japan. Now experts say everyone should aim

for walking that far each day.

Challenge

Ideas might include more fruit and vegetable choices, organic

foods, no chocolate milk, or no desserts.

FYI--Further Your Interests

Before doing this activity, have students estimate some portions

sizes. (Example: Do you think an egg is equal to one cup? More? Less?)

Bring in some items to class to demonstrate and compare.

Level E

Main Concept: (Please see Levels B-D.) Fitness is a balance of the

input and output of energy. While it's good to watch what you eat

and to exercise, you should not become obsessed with your weight, which

can cause eating disorders.

Vocabulary

Answers: A) power--3) energy; B) food--4) nourishment; C) unit used

to measure energy--1) calorie; D) hard, strenuous--6) vigorous; E)

piece--5 portion; F) ability to bend and stretch--2) flexibility

Weekly Lab

If you have not taught percents yet, you will need to help your

students figure out their target zone: 50% to 75% of their maximum heart

rate. (220 beats per minute minus their age. Note: see illustration on

this page for the correct way to take a radial pulse.

Math

Answers: Carlos is normal weight; Anthony is underweight; Mike is

obese; Thomas is overweight. You can go online and use one of the Body

Mass Index (BMI) tables there, but you will probably want to have the

children figure out their own BMI at home to prevent overweight children
feeling embarrassed.

Writing in Science

Encourage the students to share their presentations with the class,

You might even want to present them to the School Board,

Challenge

Perhaps you can find time to do some of these exercises in the

classroom on a daily or weekly basis. FYI--Further Your Interests Have

students take the online survey available at:

http://www.bam.gov/sub_physicalactivity/ physicalactivity_misfit.asp.

Talk over the results. Are some of the children participating in

the "wrong" sports activity for them?

To Take Your Radial Pulse

The radial pulse can be felt on the wrist, about 2 cm below the

thumb. Use the index and middle fingers of the opposite hand. Press

gently. Look at a clock with a second hand. When you feel the pulse,

count the beats for 10 seconds and then multiply by 6 to find the heart

rate

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Exercises From The President's Challenge For more detailed

information and exercise instructions, please go to:

https://www.presidentschallenge.org/challenge/

physical/activities/index.shtml

(1) Curl-ups (or partial curl-ups)

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(2) Shuttle Run

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(3) Endurance Run/Walk

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(4) Pull-ups push-ups or flexed-arm hang)

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(5)

V-sit (or sit and reach)

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Science says ...

We can be fit when we balance healthy foods with exercise! Fitness

is good for you!

PLAY WELL

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New Words

fit

healthy

fitness

screen time

balance

exercise

minutes
Choose

Be fit, Exercise (ex-er-cise) 60 minutes (min-utes) every day,

Be fit, Cut down on your screen time,

Be fit. Eat healthy (health-y) foods.

Be fit. Choose water or low-fat milk to drink.

Vocabulary

Trace the new words.

NOTE TO TEACHERS and PARENTS:

(See directions in Teaching Notes for all activities.)

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Exercixe everyday

Eat healthy foods.

Adult Supervision Recommended

Weekly Lab

Can you feel your muscles (mus-cles)?

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1. Put out one arm.

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2. Make a tight, tight fist.

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3. Bring your fist up to your head. Use your other hand to feel

your muscle.

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4. Try it with your other arm.

Did you feel your muscles? Is the muscle in one arm bigger? Why?

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Math
The new picture for healthy eating is a plate.

You should fill half of your plate with fruits and vegetables

(veg-e-ta-bles).

Which plate is filled in the right way? Circle it,

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Writing in Science

How do you like to exercise? Write a sentence.

I like it!

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This is FUN!

What healthy foods do you like best? Write a sentence.

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Challenge

Eat fruits and vegetables of all colors, Color the rainbow.

Red for a healthy heart.

Yellow and orange for healthy eyes.

Green for healthy teeth and bones.

Blue and purple for healthy memory (mem-o-ry).

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Adult Supervision Recommended

Bringing It Home
Ask a grown-up to help, Kids your age need 10- 11 hours of sleep

every night, Do you sleep that many hours? Have a grown-up help you.

Fill in the graph,

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Put your PJs!

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Brush your teeth!

Story Time!

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Good night! Sleep Tight!

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"Hey, is that your pet rat?"

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"Yes. He can squeeze through a hole the size of a

quarter!"

"Wow. I can't wait to learn about rats in our next

issue!"

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Weekly Resources

Helpful Sources for Planning Your Science Weekly Classroom

Activities

Recommended Resources

* Foster, Emily and Karyn Hartinger. Fitness Fun. Champaign, IL:

Human Kinetics Publishers, 1992.

* Purdden, Bonnie. Fitness from Six to Twelve. New York, NY:

Ballantine Books, 1987.

* VanCleave, Janice. Food and Nutrition for Every Kid. New York,

NY: John Wiley and Sons, 1999.

Additional Resource
* Eat Well, Play Well--traveling exhibit from the Oregon Museum of

Science and Industry (if this exhibit is in your area, it would make a

great field trip.)

Internet Resources

http://www.choosemyplate.gov/

http://floridawic.org/pages/nutrition/5_a_day_book.htm

http://www.bam.gov/sub_physicalactivity/physicalactivity_misfit.asp

http://www.presidentschallenge.org/challenge/physical/index.shtml

http://www.nutritionexplorations.org/kids.php

https://www.thefreelibrary.com/Fitnessscience.-a0283021418