Like adults, kids need exercise. Most children need at least 20 minutes of physical activity every day. Regular exercise helps children:
Feel less stressed
Feel better about themselves
Feel more ready to learn in school and helps improve grades.
Keep a healthy weight
Build and keep healthy bones, muscles and joints
Sleep better at night
Reduce the risk of heart disease, high blood pressure, diabetes, and other diseases.
Power walking, biking, dancing, skate boarding, roller bladding, jogging, playing basketball, soccer and other competitive sports are some ways for kids to get exercise. Exercises should be at least 20 continuous minutes.
For more information on the importance of exercise, please view the websites below.
Sincerley,
Charise Meriwether
Grading and evaluation:
Skills/Effort/Correct Shoes - 50%
Written Tests - 10%
Agenda Check - 15%
Health - 10%
Fitness Gram - 15%
Three things should be written in your agenda activity log:
1) Mode of activity. Examples of activity include biking, jogging, skate boarding, roller bladeing, swimming, basketball, etc. If you are playing a sport and have practice after school, you may include that in your agenda. If you are unsure of an activity, ask your teacher.
2) The amount of time you participate in the activity. It needs to be 20-30 minutes of continuous activity.
3) A parents signature on each activity day.
* Every Friday Agenda's will be checked. The agenda's will be graded as follows:
100 - agenda completed and signed three days a week.
80 - agenda completed but not signed.
0 - agenda not completed signed or not signed.
Why is it important to exercise?
Physical Benefits
Your heart and lungs work better. Exercise delivers oxygen and nutrients to your tissues.
Regular exercise helps your entire cardiovascular system work better the circulation of blood through your heart and blood vessels work more efficiently.
Exercise improves coordination or complicated movements.
When you exercise, you burn calories which Improves body composition by burning fat and increasing muscle weight.
The more intensely you exercise, the more calories you burn and the easier it is to keep your weight under control.
Prevents obesity which is linked to diabetes, heart disease, and other diseases.
Exercise helps prevent high blood pressure.
Regular exercise can help you live longer and will give you more energy.
Mental and Emotional Benefits
When you exercise for long periods of time, your brain produces endorphins.
Endorphins is a natural chemical that your brain produces.
Endorphins improves blood flow to the brain, which makes you feel more awake and think clearer.
When you exercise regularly, you relieve tension caused by stress.
As you improve your fitness, you also feel better about yourself. So, exercise improves your self esteem.
Exercise can improve your confidence also.
Aerobic Exercise
An exercise that lasts a long time and uses oxygen to get energy. (20 minutes or longer)
Examples are jogging, swimming, biking, power walking,
Anaerobic Exercises
An exercise that doesnt use oxygen to get energy.
It lasts a very short time. Short bursts of energy.
Examples include basketball, football, weight lifting, push ups, sit ups, volleyball, baseball, tag, and softball.
Resting Heart Rate and How to Check it.
Your heart rate as your are resting and sitting.
Find your pulse on your neck.
Use your index and middle finger on your right hand.
Place your fingers on the right side or your neck and find your pulse.
Count your pulse for 6 seconds and multiply by 10.
Maximum Heart Rate (MHR)
The largest number of times your heart can beat while exercising.
Target Heart Rate Zone
THR is 60 to 85 percent of your maximum heart rate.
To estimate Target Heart Rate Zone :
220 age = MHR
MHR x .6 =
MHR x .85 =
This is where your heart rate should fall between when you are exercising.
Agendas
In your agenda you should mix aerobic and anaerobic exercises.
Each day should be at least 20 minutes.
You should exercise 3 days a week.
Shopping, trick or treating, walking the fair does not raise your heart to the target heart rate zone.
Having your parents sign your agenda with out you actually doing it is not helping your health.
If you have something that is not acceptable, the best grade you can receive is a 50.
Teens and Tobacco
Whats in a Tobacco Product?
Additives chemicals that keep the tobacco moist , burn longer, and taste better.
Ammonia found in urine and cleaning products
Benzene can cause cancer.
Tar blocks airways and lungs
Carbon Monoxide gas that enters the bloodstream and starves the body of oxygen.
Addictive
Nicotine a highly addictive drug that occurs naturally in the leaves of the tobacco plant.
Effects of Cigarettes
Nicotine raises the heart rate and blood pressure.
Skin, breath, hair, and clothing will immediately smell of smoke.
Most people feel nauseated and dizzy when they first begin.
Senses of smell and taste suffer. Resulting in food tasting the same.
Smokers are sick more frequently and stay sick longer.
Environmental Tobacco Smoke
ETS also called second hand smoke.
Second hand smoke the smoke that comes from the end of a cigarette and inhaled by passive smokers.
Passive smokers people who are around smokers and breath second hand smoke.
The chemicals from second hand smoke sometimes are higher in concentrations. Therefore, very harmful for passive smokers
Tobacco Products, Disease, and Death
Two Chronic respiratory diseases:
1) Chronic bronchitis causes the airways of the lungs to become irritated and swollen. Mucus is developed which makes a person cough a lot
2) Emphysema destroys the tiny air sacs and the walls of the lung. The holes cannot heal and the lung tissue eventually dies, and the lungs can no longer work
Cardiovascular Disease
A disorder of the heart and circulatory system.
Causes high blood pressure, heart disease, and stroke.
Prevents organs and limbs from getting the amount of blood they need.
Stroke
A stroke results when the arteries that supply blood to the brain become blocked.
This occurs because smoking damages the inside of the arteries and this damage allows solid material to build up in the artery preventing blood or oxygen getting to the heart and lungs.
Cancer
All tobacco products contain chemicals that cause cancer.
Cancer is a disease in which damaged cells grow out of control.
Smoking can cause cancer to the bladder, kidneys, throat, mouth, and lungs.
Smokeless Tobacco
Chewing tobacco tobacco leaves that contain additives and flavoring.
Snuff flavored powder that is placed in the mouth and contain additives.
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