Homework #4
“Get Your Move on”
How much exercise do I get,
And what can I do to live an active lifestyle
Objective:
In this module the student will keep an exercise journal for seven days using the daily exercise journal. After completing the journal the student will discuss their journal with parents and decide whether or not they are getting enough physical activity in their life. As part of this assignment, the student and parents will make a schedule and set aside time for physical activity throughout the week. Parents will also look at the students BMI (Body Mass Index) and determine if their child has a BMI that is higher than recommended for a child their age.
Student Assignment: 7 Days
Complete the 7-day exercise journal provided on the following page. Write down all of the physical activities you participate in every day and write each activity in the column labeled “Physical Activities.” At the end of every day write down the total amount of time you spent exercising each day in the column labeled “Total time exercising.” Remember physical activity does not have to be running or playing a sport. It can include playing with your dog, riding your bike, playing on the playground, walking to the park, walking home from school, playing tag with friends or anything else that gets you up and moving around.
The following is an example of how to fill out the chart.
Monday | Tuesday | Wednesday |
Physical Activities 30 minutes playing at recess 15 minutes riding my bike 10 minutes walking to school | Physical Activities 45 minutes PE 30 Minutes playing football at recess 20 minutes walking the dog | Physical Activities 1 hour at dance classes 30 minutes playing soccer at recess 10 minutes playing with the dog |
Total time Exercising 55 minutes | Total time Exercising 1 hour 35 minutes | Total time Exercising 1 hour 40 minutes |
Exercise Journal
Directions:
Write down all of the physical activities you participate in every day and write each activity in the column labeled “Physical Activities.” At the end of every day write down the total amount of time you spent exercising each day in the column labeled “Total time exercising.” Remember physical activity does not have to be running or playing a sport. It can include playing with your dog, riding your bike, playing on the playground, walking to the park, walking home from school, playing tag with friends or anything else that gets you up and moving around.
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
Physical Activities | Physical Activities | Physical Activities | Physical Activities | Physical Activities | Physical Activities | Physical Activities |
Total time exercising | Total time exercising | Total time exercising | Total time exercising | Total time exercising | Total time exercising | Total time exercising |
Parents Assignment: 15-30 minutes
Read the following information about physical activity in middle childhood (the following 3 pages). After you have read this information review your child’s 7-day exercise journal on the previous page. Compare your child’s physical activity level to the recommended 60 minutes of moderate exercise per day, and decide weather your child is living an active lifestyle appropriate for their age and development. After you have evaluated your child’s activity level complete the parent and student combined assignment. If you have time, log onto SuperTracker using your child’s log in information, and assess your child’s activity using their “Track Food and Activity” tab. You can access this website by going to: https://www.choosemyplate.gov/SuperTracker/default.aspx
Physical Activity in Middle Childhood
| Most children do not need to see their health provider before beginning a physical activity program. However, if a child has been sedentary, is overweight, or has some chronic health problem, see a physician for a medical evaluation before s/he engages in vigorous physical activity. |
Middle Childhood (5-11 Years)
Middle childhood, ages 5 to 11, is characterized by a slow, steady rate of physical growth. Also, cognitive, emotional and social developments occur at a very fast rate. To achieve optimal growth and development, children need to get a balanced diet and participate in regular physical activity. Physical activity helps give children a feeling of accomplishment, and reduces the risk of certain diseases (e.g. heart disease, high blood pressure, colon cancer, type 2 diabetes. depression). It is recommended that your child gets at least 60 minutes of physical activity on most, preferably all, days of the week.
Physical activities appropriate for middle childhood (with supervision as necessary):
- Running
- Galloping and hopping
- Kicking
- Jumping
- Climbing
- Throwing, catching or hitting a ball
- Ball games and soccer
- Gymnastics
- Dancing
- Walking briskly
Children and Physical Activity
- Children should aim for at least 60 minutes of physical activity on most, preferably all, days of the week.
- Children should do activities that are hard or somewhat hard to do (or those that make them sweat or breathe hard) for 10 to 15 minutes or more several times throughout the day. Make sure to keep safe while playing or doing physical activity.
- Moderate activities include brisk walking, skating, bike riding, swimming or treading water and playing tag
- Vigorous activities include running, soccer and fast dancing
- Children should not sit for long periods of time or be inactive and should avoid watching TV or playing computer games for more than total of 2 hours each day. For each hour of screen time a child should be physically active for 30 minutes.
- Parents can be active with children by playing ball games or tag, playing adventure games in the yard, riding a bike or scooter, or dancing together.
By being active every day a child can get a lot of health benefits and feel better too!! Physical activity:
- Strengthens bones
- Strengthens muscles
- Maintains flexibility
- Promotes good posture and balance
- Helps control weight
- Strengthens the heart
- Promotes growth and development
- Helps your child meet new friends
- Helps your child feel good about him/herself
- Increases your child’s fun and/or enjoyment
The three main types of activity to consider: Endurance, Flexibility, Strength
Endurance activities help your heart, lung, and circulatory systems stay healthy and give you more energy to get through the day. Usually these activities are of prolonged endurance and performed daily or on most days of the week. These activities range from walking and household chores to organized exercise programs and recreational sports. Begin with light activities and progress to moderate and vigorous activities depending on your child’s level of fitness. Because of the energy demands associated with endurance activities, you may notice a change in your child’s body composition resulting from a decrease in body fat and an increase in muscle mass.
- Examples of endurance activities include
- Walking
- Hiking
- Jogging
- Swimming
- Yard and garden work
- Bicycling
- Skating
- Continuous swimming
- Tennis
- Dancing
- Steering a wheel chair ("wheeling")
Everyone should "flex" regardless of age. Flexibility activities help your child move more easily, by keeping their muscles relaxed and joints mobile. They can help to preserve your child’s range of motion, maintain flexibility, prevent injury during exercise, prepare muscles for more vigorous activity and promote circulation. Flexibility activities should be done daily or most days of the week. Often they can be included in a work out program as part of the warm-up or cool down, but they can be done any time, such as after sitting for long periods, when one feels tense or stiff or after sitting at the computer for an hour or so. Flexibility activities include gentle reaching, bending and stretching of all muscle groups. To stretch properly, stretch slowly and smoothly without bouncing or jerking. Use gentle, continuous movement or stretch-and -hold for 10-30 seconds, depending on the exercise. Remember not to hold your breath, but instead breathe in a natural rhythm. The following are some ways to naturally stretch by doing day-to-day activities.
- Gardening
- Mopping the floor
- Raking and other yard work
- Yoga
- T'ai Chi
- Field hockey or Lacrosse
- Tennis
- Steering a wheel chair ("wheeling")
Strength activities help muscles and bones to stay strong, improve posture and assists in balance and locomotion. Your child should do such activities 2-3 days a week. When you perform a strength activity you work your muscles against a resistance. Examples of strength building activities for children include climbing or swinging from a rope (make sure child is safe) or going to the park and playing on the jungle gym.
If you or your child need to increase your physical activity
- Slowly do some more physical activity throughout the day in periods of at least 10 minutes with a goal of at least 60 minutes every day.
- Limit non-active time, such as time spent watching TV or videos and playing computer games and surfing the Internet to no more than 2 hours each day. Decrease the amount of time spent on these activities by 5 to 10 minutes per day.
- For best results combine different types of activity. This makes exercise more fun and helps with muscle, heart and lung development.
Suggested plan for increasing your physical activity over a period such as a month:
Daily INCREASE in moderate physical activity (minutes) | Daily INCREASE in vigorous physical activity (minutes) | Total daily INCREASE in physical activity (minutes) | Daily DECREASE in non-active time (minutes) | |||
Month 1 | at least 20 | + | 10 | = | 30 | at least 30 |
Month 2 | at least 30 | + | 10 | = | 40 | at least 40 |
Month 3 | at least 40 | + | 10 | = | 50 | at least 50 |
Month 4 | at least 50 | + | 10 | = | 60 | at least 60 |
- Moderate physical activity includes walking, tap dancing, water aerobics, treading water, raking leaves, shooting baskets with ball
- Vigorous physical activity includes jogging, lap swimming, aerobic dance, bicycling, skating, field hockey, basketball
Sources of Information
1. https://www.choosemyplate.gov/SuperTracker/physicalactivitytracker.aspx
2. Patrick K, Spear B, Holt K, Sofka D. eds. 2001. Bright Futures in Practice: Physical Activity. Arlington, VA: National Center for Education in Maternal and Child Health
4. American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. Sixth Edition. 2000. Lippincott Williams & Wilkins. Baltimore, MD. 368 pp.
5. Canadian Society for Exercise Physiology. Canada's Physical Activity for Children. Accessed November 30, 2002 at http://www.hc-sc.gc.ca/hppb/paguide/
6. Canadian Society for Exercise Physiology. Canada's Physical Activity for Youth. Accessed November 30, 2002 at http://www.hc-sc.gc.ca/hppb/paguide/
7. Corbin, C.B., Pangrazi, R.P. FITNESSGRAM Reference Guide: Physical activity for children: how much is enough? Accessed February 4, 2003 at http://www.cooperinst.org/ftgmain.asp
8. Corbin, C.B., Pangrazi, R.P. Physical activity for children: a statement of guidelines. Reston, VA: National Association for Sport and Physical Education. 1998
9. President's Council on Physical Fitness and Sports. Get Fit. A Handbook for Youth Ages 6-17. How to get in shape to meet the President's Challenge. Accessed January 5, 2003 at http://www.presidentschallenge.org
10. Sallis, J.F., Patrick, K. Physical activity guidelines for adolescents: consensus statement. Pediatric Exercise Science 1994:6:302-14
11. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Nutrition and Your Health: Dietary Guidelines for Americans. 6th edition. 2005. Home and Garden Bulletin No. 232. Washington, DC.
12. U.S. Department of Health and Human Services. Center for Disease Control and Prevention. Physical Activity and Health Report of the Surgeon General. 2001. Atlanta, GA
Parent and Student Combined Assignment: 30 Minutes
1) What are Five types of exercise you enjoy doing? Do these exercises fall under the category of endurance, flexibility or strength?
2) What are Five physical activities you would be interested in beginning during the next several weeks? Go to the class blog to find out more about physical activities going on in your community. To visit the class blog go to www.rreshealthandexercise.blogspot.com.
3) How much time do you spend watching TV, playing on the computer, or playing video games? Do you spend 30 minutes being physically active for every one hour of media time? If you spend longer than two hours a day watching TV, playing on the computer, or playing video games, how can you limit your media time?
4) What types of physical activities do you enjoy doing with your parents or brothers and sisters?
5) On the following page make a schedule for physical activities you want to do next week. Remember to include physical activities during PE and recess in your schedule. As you complete these activities put a star next to them. Review your schedule at the end of the week and see if you met your goals. Continue to review your physical activity every week for the next month. Depending on how much exercise you do right now, you may need to slowly increase the amount of exercise you do each week.
6) Lastly, look at the BMI (Body Mass Index) percentile that is recorded for your child at the front of their notebook on page 3. A BMI is a tool that physicians use to evaluate a healthy weight in individuals and a percentile is used for a children because this takes into account the child’s age and gender. These are important things to consider because the amount of body fat changes with age and the amount of body fat differs between girls and boys.
Interpreting your child’s BMI percentile
| Weight Status Category | Percentile Range |
| Underweight | Less than the 5th percentile |
| Healthy weight | 5th percentile to less than the 85th percentile |
| Overweight | 85th to less than the 95th percentile |
| Obese | Equal to or greater than the 95th percentile |
What changes might you make in your physical activity and diet to maintain/achieve a healthy BMI?
7- day Exercise Schedule
Directions:
Write down all of the physical activities you plan to participate in every day next week, and write each activity in the column labeled “Physical Activities.” In the bottom colum write down the total amount of time you will spend each day exercising and make sure it equals at least 60 minutes of exercise. Don’t forget to schedule recess and PE, and remember physical activity does not have to be running or playing a sport. It can include playing with your dog, riding your bike, playing on the playground, walking to the park, walking home from school, playing tag with friends or anything else that gets you up and moving around.
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
Physical Activities | Physical Activities | Physical Activities | Physical Activities | Physical Activities | Physical Activities | Physical Activities |
Total time exercising | Total time exercising | Total time exercising | Total time exercising | Total time exercising | Total time exercising | Total time exercising |
