Primary - Discovery · 2014-03-04 · These skills are small, precise, specific and fine responses. Examples: threading shoe-laces ... Perceptual motor development This refers to

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Introduction

Tips on implementing the lesson plans

Useful websites

References

Children’s growth and developmentDefinitions 4

The benefits of physical activityThegeneralbenefitsofphysicalactivityinchildren 5Howmuchphysicalactivityisenough? 6Whatismoderate-intensityactivity? 6Whatisvigorous-intensityactivity? 6

Components of fitnessCardio-respiratory endurance 7Musculoskeletalfitness 7Flexibility 7

NutritionTheroleofhealthyeatinginahealthylifestyle 14Essentialelementsofhealthyeating 14Dietary guidelines 15

Nutrition for school childrenThefoodgroups 16Important micronutrients 17High-fatandhigh-sugarfoods 17

Components of an exercise sessionWarm-up 8Stretching 8Cardio-respiratory exercise 12Strength,coordinationandbalance 12 Cool-down 12

Nutrition for teenagersIron 18Calcium 19Healthy weight 19Breakfast 19

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VitalityHealthStyle(Pty)Ltd,registrationnumber:1999/007736/07,tradingasDiscoveryVitality.Anauthorisedfinancialservicesprovider.

IntroductionRecentresearchshowsthatSouthAfricanchildrenareatmediumtohighriskofdevelopinglifestyle-relatedchronicdiseases.Thisresearchwasconductedbyapanelofleadingscientists,convenedbytheSportsScienceInstituteofSouthAfricaandsponsoredbyDiscoveryVitality.

ThepanelcreatedtheHealthyActiveKidsReportCard.TheReportCardshowedthatthenumberofchildrenwhoareoverweightorobese,oratrisk ofbecomingoverweightorobese,hasincreasedsignificantlyinrecentyears. Thisismainlycausedbyunhealthyeatinghabitsandtoolittlephysicalactivity.

Thesefindingshaveseriousimplicationsforthefuturehealthofournationasthereisconsiderableevidencesuggestingunhealthybehavioursadoptedbychildren become entrenched as they grow older. These behaviours become difficult,ifnotimpossible,tochangeinadulthood.Thereisurgency,therefore, inincreasingknowledgeandunderstandingofunhealthybehaviourinchildrentopreventthemadoptingthesebehavioursandtodetectandreducethesebehavioursearlyon.Webelieveschoolscanplayakeyroleinpromotingchildren’shealthylifestylechoices.


Children’s growth and developmentChildren get many benefits from regular physical activity. However, these activities must be appropriate for the age of the child. As a child grows, there will be physical, cognitive and psychosocial development. This section focuses on physical and motor skills development.

Motordevelopmentcanvaryfromchildtochild.Thetypeofactivityorsportachildisexpectedtoparticipateinshouldbematchedtohisorherindividualdevelopmental capacity and maturity.

Naturalplayandgamesallowchildrentodevelopstrength,coordination, agilityandflexibility,whichallhelptoimprovephysicalmotorimprovement. Theseimprovementsaregradualandcontinuousaschildrendevelopnewgrossandfinemotorskills.Childrenofthesameagemaynotbeatthesamestageofdevelopment.Therefore,whatmaybesafeforonechildmaynotbeidealforothersofthesameage.Eachchildshouldbetreatedasanindividualandhisorherstageofdevelopmentshouldbeassessedaccordingly.

DefinitionsThefollowingtermsareoftenusedwhendiscussingchildren’sdevelopment:

Fine motor skills Theseskillsaresmall,precise,specificandfineresponses.Examples:threadingshoe-laces,usingapairofscissorsandwriting.

Gross motor skillsThese are larger movements, typically involving the whole body and in part dependoncoordination,balance,controlofpostureandagility.Examples:jumping, hopping and walking down stairs.

Physical developmentThese are external and physiological (biological) changes that occur as a child growsolder.Example:whenachildenterspubertyorgrowstaller.

CognitivedevelopmentThisreferstomentaldevelopmentandincludesimprovementorchangesinattention,alertness,memory,thinkingskills,problem-solvingskillsandtheabilitytoperformmorethanonetaskatatime.

Social developmentThisoccursasaresultofinteractionswithotherpeoplesuchasfamily,friendsandteachers.Itimproveschildren’ssocialinteractionskillsandpromotestheiremotionaldevelopmentandtheirpowersofperception.

Perceptual motor developmentThisreferstohand-eyeandhand-footcoordination,theabilitytojudgespeedanddirection(includingmovingobjectslikeaball)andasenseofself-orientationinspaceandreactiontime.


ThebenefitsofphysicalactivityBefore discussing the benefits of physical activity, it’s important to clarify the difference between physical activity and exercise.

Physical activityreferstoanytypeofbodilymovementproducedbycontractingthemuscles.Examplesofphysicalactivityarehangingupthewashing,walkingup stairs or to school and walking the dog.

Exerciseisasubcategoryofphysicalactivity.Itreferstoastructuredprogrammeofactivitygearedtowardachievingormaintainingphysicalfitness.Examplesofexercise are aerobic dancing, soccer, netball, hockey and jogging.

The general benefits of physical activity in children

Regularphysicalactivityplaysanimportantroleinmaintaininghealthandpreventingillness.Regularphysicalactivityinchildrenhashealth,fitnessandpsychologicalbenefits.

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Healthbenefits• Promotes motor development

• Promotes sensory development

• Strengthens bones, muscles, ligaments and tendons as children grow

• Promotes good posture and balance

• Helpstodevelopmovementandcoordination

• Promoteshealthygrowthandthedevelopmentofthelungsandheart andimprovestheirfunction

• Reducestheriskofobesity

• Reducestheriskofchronicdiseaseslikediabetes,hypertension,highcholesterol,osteoporosisandcancerinlaterlife.

Fitnessbenefits• Strengthens the muscles and joints

• Improvesflexibility

• Improvescardiovascularandrespiratoryfitness

• Helps improve motor skills

• Improvescoordinationandbalance.


How much physical activity is enough?Childrenandyouthneedtodoatleast60minutesofmoderatetovigorousactivityaday.However,somechildrenarecompletelyinactive,so60minutesofphysicalactivityadaymaybetoointimidatingand,infact,toomuchforthem.Therefore,werecommendthatthesechildrenaimtodo30minutesofphysicalactivityaday,graduallybuildingupto60minutes.Childrencandosmallersessionsof10to15minutesatatime,therebyaccumulatingthe60minutestheyneed.

What is moderate-intensity activity?Moderate-intensityactivitiescausechildrentohuffandpuffandsweatabit.

Examplesofmoderate-intensityactivities:• Brisk walking• Cycling • Playinggamesinthegardenoronthesportsfields.

What is vigorous-intensity activity?Vigorous-intensityactivitiescausechildrentofeelmorebreathlessandtheirhearttobeatfasterthanmoderate-intensityactivities.Forexample,recreationalswimmingorcyclingcanbeclassifiedasmoderate-intensityexercise.Ifyouincreasethespeed,theactivitycanbeclassifiedasvigorousintensity. Similarly, brisk walking is moderate-intensity exercise, whereas running is vigorous-intensity exercise.

Examplesofvigorous-intensityactivities:• Jogging or running• Swimming laps quickly• Most sports such as soccer, netball, squash and basketball.

Psychologicalbenefits• Improvesself-esteem,self-expressionandconfidence.Physicallyactive

childrenaremorelikelytofeelhappyandrelaxedaswellassleepbetter.• Improvesself-efficacy(beliefinone’sabilitytoperformataskorskill)• Increasesrelaxation• Raises energy levels and vitality• Situationscreatedduringgamesandplaycanstronglyresemblethoseof

everydaylife.Asaresult,physicallyactivechildrenareoftenbetterabletohandledailyphysicalandemotionalchallengesandcopewithfeelingsofanxiety and depression

• Increasesthelikelihoodofadoptingotherhealthybehaviours–avoidingtobacco, alcohol, drugs and violence, making healthier dietary choices, gettingenoughrestandmakinglessriskylifestylechoices

• Canimproveacademicperformance• Introducesthechildtomorefriends• Socialinteractionandintegrationskillscanimproveifchildrenparticipate

in team games (not necessarily sport).

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ComponentsoffitnessDefinitionoffitness“Physicalfitnesshasbeendefinedastheabilitytoperformoccupational,recreational,anddailyactivitieswithoutbecomingundulyfatigued.”(Heyward:PrinciplesofAssessment,Prescription,andExerciseProgrammeAdherence)

Cardio-respiratory enduranceCardioreferstotheheartandrespiratoryreferstolungs.Cardio-respiratoryfitnessreferstothefitnessoftheheartandlungs,thatis,theirabilitytocopewithactivities.Thisaspectoffitnessissometimescalledaerobicfitness(aerobicrelatestoactivitiesthatincreaseoxygenuse).

Musculoskeletal fitnessMusculoskeletalfitnessreferstofitnessassociatedwiththemuscularandskeletalsystem’sabilitytoperformtasksorcopewithphysicalactivity.Thiscomponentoffitnesscanbefurtherdividedintomusclestrengthandmuscleendurance.

• Muscle strength

Howstrongareyou?Canyoulift20kg,orperhaps30kgoreven40kg? Musclestrengthreferstothemaximalforceamusclecanproduceto performanactivityonce.

• Muscle endurance

Thisistheabilitytoliftaweightortoperformamovementafewtimes. This weight will be lower than the maximal weight. The ability to do push-ups continuallyfor1minuteisameasureofmuscleendurance.

FlexibilityAnindividual’sflexibilityisaffectedbythebonystructureoftheirjointsandthesizeandstrengthofmuscles,ligamentsandotherconnectivetissue.Thisisanimportantcomponentoffitnessandisoftenoverlooked.Flexibilitycanbeimprovedbyincludingstretchinginyourdailyroutine.

Muchlikeyouneedalessonplanorguideforeachclassyouteach,itisalsonecessarytohaveastructureforanexerciseorphysicalactivitysession.Itisvery important that you always start with a warm-up and end with a cool-down session.Thefollowingsectionwillprovideyouwithsomeguidelineson,andthebenefitsof,eachcomponentofaphysicalactivitysession.

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Componentsofanexercisesession Warm-upThepurposeofthewarm-upistograduallyincreasebloodflowtothemusclesand increase the heart rate and breathing rate. The warm-up also plays an importantroleinreducingtheriskofinjurytomuscles,jointsandligaments.

The warm-up should be at a lower intensity than the main exercise session. It could be a slow run, brisk walk, dancing to music or playing a game at 50% ofthenormaleffortlevel.

The warm-up and cool-downA note on stretchingTherearetwotypesofstretching.Oneisstaticstretching,wherethepersontriestostretchasfaraspossibleandthenholdthepositionforaparticular lengthoftime,andtheotherisdynamicstretching,whichinvolvesmovement.

Thereissomecontroversyaroundwhetherstaticstretchingisimportantduringthewarm-up.Mostsportsscientistsarenowoftheopinionthatstaticstretchingcanbedamagingandincreasetheriskofinjuryduringthewarm-upifnotdoneproperly,andthatitislesslikelytobeofanybenefittoyoungchildrenduringthewarm-up.Wesuggestyoudon’tplanastructuredstaticstretchingsession in the warm-up. Dynamic stretching, however, is considered to be a very importantpartofthewarm-up,sowehaveincludedthisformofstretchinginourexercises.Pleasenotethatchildrenshouldnotgostraightfromrestintofull-outsprintingandchangingdirection.Itisbesttocontroltheirenergylevelssothat,regardlessofwhichactivityyouchoose(ormakeupifyouarebeingcreative),youeasechildrenintotraining.Oneofthebenefitsofwarm-upsthatendinstretchingisthatalltheplayersaretogether,whichmakesiteasierforyoutowrapupthewarm-upwithashortsessionthatexplainstheactivitiesthatwillfollow.

Dynamic stretchesYoucanuseanyofthedynamicstretchesbelowinyourwarm-upand cool-down sessions.

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Stretching exercise 1

Standwithfeetshoulder-widthapartandswingthearmstothefront,‘hugging’yourselfastightlyaspossible.Thenswingthembacktryingtotouchyourfingersbehindyourback.Elbowsshouldbestraightbutnotlocked.Complete15swingsineachdirection.


Standwithfeetshoulder-widthapartandswingtheonearmupabovethehead,asfarbackaspossible,whileswingingtheoppositearmdownasfaraspossible.Elbowsshouldbestraightbutnotlocked.Complete15armswingsineachdirection.This stretch can also be done by swinging both arms together.


Standwithfeetshoulder-widthapartandrotatethearmsinbigcirclesinaforwarddirection.Thearmsalternatepositionssothatasonearmisup,theotherarmisdown.Dothisstretchwhilekeepingthebackstraightandlocked,orallowrotationthrough the back, hips, knees and ankles. Complete 15 circles.



Standwithfeetshoulder-widthapartandrotatethearmsinbigcirclesinabackwarddirection.Thearmsalternatepositionssothatasonearmisup,theotherarmisdown.Dothisstretchwhilekeepingthebackstraightandlocked,orallowrotationthrough the back, hips, knees and ankles. Complete 15 circles.


Standwithfeetshoulder-widthapartandrotatethearmsandbodyfromsidetosidetryingtomovethewholebodyasfaraspossiblefromsidetoside.Complete15rotationsineachdirection.


Standwithfeetshoulder-widthapartandrotatethearmsinbigcirclesinaforwardandthenabackwarddirection.Complete15circlesineachdirection.



Holdontoapartnerforbalanceandkicktheonelegtothefrontandthentotheback.Trytogetthelegasfarforwardandthenasfarbackaspossiblewithoutbendingtheback.Kickeachleg15times.


Holdontoapartnerforbalanceandkicktheonelegfromsidetoside.Kickeachleg15timesoneachside.Makesurethatthe same legs are being kicked to avoid injury.


Placehandsandfeetonthefloor.Keepinghands,armsandbodyasstableaspossible,pushtheoneheeldowntowardsthefloorandthenrepeatwiththeotherleg.Alternate,doing15stretchesoneachside.


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Cardio-respiratory exerciseThemainfocusoftheexercisesessioncouldbecardio-respiratory. Cardio-respiratoryfitnessisimprovedwhenparticipatinginactivitiesthatinvolvelargemusclegroupsandarecontinuousandrhythmicinnature.Examplesofthesetypesofactivitiesincludewalking,running,cycling,swimmingandplayingmosttypesofsports.

Strength, coordination and balanceStrengthThistypeoftrainingissometimesreferredtoasresistancetrainingorweighttraining. The main aim is to improve muscle strength and muscle endurance. Age-appropriateandsaferesistancetrainingprogrammescanincreasemusclestrength and are not always accompanied by an increase in muscle bulk.

Saferesistancetrainingcaninvolveusingone’sownbodyweight(forexample,push-ups,squats,tricepdips)orbyusinggravityorelasticforcestoopposemusclecontractionandmovement.

BalanceandcoordinationBalanceandcoordinationactivitiesplayaroleinimprovingposture,finermovementsandmotorskillssuchaswriting.Dancingandactivitiesthatinvolveusingequipmentsuchashoops,ballsandbatsrequirecoordination.

Cool-downThecool-downistheoppositeofthewarm-upandisyourwayofsayingthankyoutoyourbodyfortheexercisesession.

Thecool-downshouldbeeasyandatalowintensityandideallylastfor5to 10minutes.Examplesofactivitiesforthecool-downincludeslowwalking and stretching. It is very important to include stretching in the cool-down.

StaticstretchesYoucanuseanyofthestaticstretchesbelowinyourcool-downsessions.Eachstretchshouldbeheldfor20seconds.Repeatthemtwiceoneachsideonlystretchingtothepointofpulling,nottothepointofpain.


Quadriceps ShoulderChestHamstrings

Calfstretches TricepShoulder (back)Frontofshoulders

Hipflexorstretch HamstringsQuadriceps

Stretching exercises


NutritionFood is a complex mixture of nutrients that help the body grow, maintain and repair itself. Food also provides energy for day-to-day activity. It contains macronutrients or energy-yielding nutrients (protein, carbohydrates and fat), micronutrients (vitamins and minerals), water and many other substances that help the body function normally.

The role of healthy eating in a healthy lifestyleInisolation,foodcannotguaranteelongevityandhealth.Healthyeatingmustformpartofagoodlifestyle,whichincludesregularphysicalactivity,notsmoking,limitingalcoholandmanagingstress.Geneticsalsoplayanimportantroleindetermininghealthrisksandrisksformorbidity.

Therearemanygoodreasonstoteachchildrengoodeatinghabits. Goodnutritionhasimmediatehealthbenefitsforchildren–itcanpositivelyinfluencetheirenergylevelsandtheirgrowthanddevelopment.Thereisalsoconvincingevidencethatthebasisforseveralkeyadulthealthproblemscanbeestablishedinearlychildhood.Thefoodgiventochildrenwillhelpthemtoestablishcertaineatinghabits,manyofwhichwillbecarriedrightthroughtheirlives.Itisthereforeessentialtolayagoodfoundation.

Manysocialandpersonalproblemsareassociatedwithpoorlifestylechoicesandhigh-riskbehaviours.Soundhealthpracticesandanunderstandingoftherelationshipbetweenhealthandtheenvironmentcanimprovethequalityoflifeandwellbeingofchildren.

Essential elements of healthy eatingThe essential elements of healthy eating are balance, moderation, variety and enjoyment.

BalanceForoptimalhealth,thebodyneedstherightbalanceofmacronutrients(carbohydrates,proteinsandfats)andmicronutrients(vitaminsandminerals).

• Carbohydratesandfatsarethemajorsourcesofenergy(kilojoules)inthediet• Proteins also contribute energy when there isn’t enough carbohydrate in

the diet, but their most important role is to provide amino acids to promote growth(inchildren)andtorepairbodytissues

• Vitaminsandmineralsactasfacilitatorsformanymetabolicreactionsandsomealsohavearoleinimmunefunction.

Therearenogoodorbadfoods,onlygoodorbaddiets.Thecombinationoffoodseatenoveraperiodoftimeismostimportant.Inotherwords,balanceisachievedovertime.Amealthatislowinonenutrientcanbebalancedbyamealhigherinthatnutrientatanothermealtime.

ModerationModerationmeanseatingneithertoomuchnortoolittleofanyfoodornutrient.Eatingtoomuchcanresultinanexcessofkilojoules,whichleadstoweightgain.Eatingtoolittlecanleadtonutrientdeficienciesandweightloss.Moderationmustbeappliedregularlyinthetypesoffoodsandthequantitiesthatareeaten.

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VarietyWhilesomefoodsarehigherinnutrients(morenutrient-dense)thanothers, nosinglefoodorfoodgroupcontainsalltheimportantnutrients.Eatingavarietyoffoodsisthereforecriticaltoobtainallofthemacro-andmicronutrientsthebody needs.

Everyfoodcontainsauniquemixofnutrients.Awiderangeoffoodsshouldthereforebeenjoyed,whilethenutritionalqualityofthedietshouldbejudgedoveraperiodofdaysandnotonlyfrom1mealoreven1day’sintake.

EnjoymentIntoday’sworld,concernabouttherelationshipbetweenhealthandfood canmakeittooeasytooverlooktheimportantsocialfunctionsofeating. Eatingisnotjustfornourishment,it’soneoflife’sgreatpleasures.Foodplays animportantroleinculturalidentity.

Adietbasedonmanydifferentfoodsismoreinterestingandenjoyablethanadietcontainingarestrictedrangeoffoods.Sittingdowntoamealandsharingitwithfamilyandfriendsmakeseatingmorepleasurable.

Dietary guidelinesTheDepartmentofHealthhasadoptedacoresetofFood-BasedDietaryGuidelines(FBDGs)forSouthAfricansolderthansixyears.

Theguidelinesweredevelopedinconsultationwithhealthteachers,dietitiansandothernutritionexperts.Theseguidelinesareintendedtobeused:

• Asaneffectivenutritioneducationaltooltopromotetheimportanceofnutritionindecreasingthegrowingburdenofchronicdiseases

• Todecreaseexistingnutritionaldisordersassociatedwithpovertyand under-nutrition.

Thegovernment’snutritioneducationmessagesarebasedontheguidelines inordertopromotehealthylifestylesamongSouthAfricans.

TheFood-BasedDietaryGuidelinesforSouthAfrica:1. Enjoyavarietyoffoods

2. Beactive

3.Makestarchyfoodsthebasisofmostmeals

4. Eatplentyofvegetablesandfruitseveryday

5. Eatdrybeans,peas,lentilsandsoyregularly

6. Chicken,fish,milkoreggscanbeeatendaily

7. Eatfatssparingly

8. Use salt sparingly

9. Drinklotsofclean,safewater

10.Ifyoudrinkalcohol,drinksensibly

11.Usefoodanddrinkscontainingsugarsparinglyandnotbetweenmeals.

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NutritionforschoolchildrenGrowingchildrenneedplentyofenergy(kilojoules)andnutrientsfromtheirdietstogrowanddevelopoptimally.Mealsandsnackscanbebothnutrient-dense(ahighconcentrationofnutrientsinasmallvolume)likefull-creamyoghurts or low in energy (kilojoules) but high in nutrients, like vegetables and fruit.Thechoiceofmealsandsnacksdependsoneachchild’snutritionalstatusand growth. In a society where childhood obesity is on the increase, children makinghealthychoicesprovidesthebasisforahealthydietinlaterlife.

Aswithadultdiets,itisnotonlytheamountoffoodthatisimportant,butalsothevariety.Thegreaterthevariety,thebetterthevitaminandmineralstatusofthe child’s diet is likely to be.

Atschool-goingage,childrenhavemorefreedomovertheirfoodchoicesandhaveeitherpackedorschoollunchesawayfromhome.Apoorrangeoffoodsofferedatschool,peerpressureandjunkfoodcampaignsstarttoinfluencedietarychoicesandeatingbehaviourevenatthisyoungage.

Childrenshouldbeencouragedtobeasactiveaspossibleandtobasetheirmealsandsnacksonthebasicfoodgroups,withlimitedfatandsugarysnacks.

The food groups• Bread, cereals, rice and pastaprovideenergy,fibre,vitaminsandminerals.

This group includes bread, rolls, cereals, crisp bread, pasta, crackers, rice, couscous, potatoes and sweet potatoes

• Vegetables and fruit provide vitamins and minerals including vitamin C, vitaminAandfibre.Thisgroupincludesallmethodsofpreservingvegetablesandfruit–fresh,frozen,driedandtinned

• Milk and dairy products provide protein, carbohydrates, calcium, vitamins andotherminerals.Thisgroupincludesmilk,yoghurt,cheese–hard,soft,spreadandcottage

• Meat and meat alternatives provide protein, iron, vitamins and other minerals.Thisgroupincludesbeef,pork,lamb,chicken,turkey,liver,whiteandoilyfish(sardines,salmon,tuna,mackerel),eggs,beansandlentils

• Fats and oilsprovideenergyandessentialfattyacids.Thisgroupincludesoils(suchasoliveoilandcanolaoil),butter,margarine,mayonnaise,olives,nuts,seeds and avocado.

Childrenshouldbegiventheopportunitytochoosefoodsfromeachfoodgroup.Theyneedtolearntomakethehealthychoicesfromeachfoodgroupinsteadofhaving chips, sweets and chocolates.

Teachchildrentochoosethefollowingfoodsatmealtimes:

• Astarchyfood–bread,jacketpotatoes,boiledpotatoes,brownriceorpasta• Aprotein–meat,fish,eggs,cheeseorbeans.Avoidpies,pastries,sausages

and burgers• Atleast1portionofvegetables–raworcooked• Atleast1pieceoffruit–freshordried• Alittlehealthyfat–nuts,seeds,olivesandavocado.

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Important micronutrients • Ironhelpstomaintainhealthyredbloodcells.Toolittleironcancause

iron-deficiencyanaemia.Goodsourcesofironareredmeat,liver,eggyolk,fortifiedbreakfastcereals,pulses(beans,peas),driedapricotsandraisins.FoodsrichinVitaminC,suchascitrusfruits,fruitjuiceandtomatoeshelptoabsorbtheironinfoodmoreeffectively

• Calciumisimportantfordevelopinghealthybones.Calciumsourcesincludemilk,cheese,yoghurt,greenleafyvegetables,cereals,sesameseedsandtofu

• Folateisimportantforgrowth.Intakesappeartobequitelowinsomechildren,especiallythosethatskipbreakfast.Goodsourcesarehigh-fibrebreakfastcereal,bread,greenleafyvegetablesandpulses.

High-fat and high-sugar foodsThesefoodsincludebutter,margarine,cookingoils,sugar,biscuits,cakes,crisps,sweets, chocolate, cream, ice-cream and sugary drinks.

Youshouldn’teatordrinkthesefoodsonaregularbasis.Whenchildrenhavethesefoods,itshouldonlybeinsmallamounts.Theyareveryhighinkilojoules,fatandsugaranddon’tprovidemanyvitaminsorminerals.Sugaryfoodsanddrinks(includingfruitjuice)alsocontributetotoothdecay.Milkandwaterarebetterdrinksbetweenmeals.

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NutritionforteenagersAdolescence is signified by rapid growth and the development of sexual maturity. This means that the primary dietary need is for energy, which often leads to a large appetite. It can also cause an emotional yo-yo, typical of the teenage population. A teenager’s diet should support growth, promote health and be enjoyable.

Foodchoicesshouldbeinlinewithhealthyeatingprinciples,butthisisseldomtherealityamongstteenagers.Averagefatandsugarintakesarehigh,whilecarbohydrateandfibreintakesarelow.

Teenagersshouldbeencouragedtochooseavarietyoffoodsfromthe foodgroups:

• Plentyofunrefined,whole-grainstarchyfoods,forexamplewhole-grain bread,brownrice,pasta,unrefinedbreakfastcereals,couscous,potatoes and sweet potatoes

• Plentyofvegetablesandfruit–atleastfiveportionseveryday

• Moderateamountsoflowfatdairyproducts,forexamplemilk,yoghurt and cheese

• Moderateamountsofleanprotein,forexamplemeat,fish,eggs,beans and pulses

• Asmallamountofhealthyfat

Other important dietary habits:

• Drinkplentyofwatereveryday(althoughthisdependsonenvironmentalconditionsandhowphysicallyactivetheteenageris)

• Eatbreakfasttogetessentialnutrientsandimproveconcentrationin the mornings

• Exerciseregularlyforoverallfitness,cardiovascularhealthand bone development.

IronRapidgrowth,fastlifestylesandpooreatinghabitscanresultiniron-deficiencyanaemia.Teenagegirlsneedtopayparticularattentiontoironasmenstruationmay deplete their iron stores.

Themaindietarysourceofironisredmeat.Non-meatsourcesarehigh-fibrebreakfastcereals,breadandgreenleafyvegetables.Ironabsorptionfrom non-meat sources can be enhanced by combining them with a vitamin C-rich food(forexamplecitrusfruitsandtomatoes).

Tanninsarecompoundsinteathatreducetheabsorptionofiron.Therefore,aglassofwaterormilkisabetterchoicewithbreakfastcerealthanacupoftea.

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CalciumInadequate calcium intake can contribute to osteoporosis, a disease that causes bonestobecomebrittleandbreakveryeasilyinlaterlife.

VitaminD,calciumandphosphorousareessentialnutrientsforbonegrowth.Adolescenceisaveryimportantstageforbonedevelopmentandbonescontinuetogrowuntiltheageofabout30.

Calcium-richfoodsshouldbeeatenordrunkeveryday.Therichestsourcesaremilkanddairyproducts.Non-dairysourcesofcalciumincludefortifiedsoyamilk,seedsandnuts,greenvegetables(kale,bokchoy,broccoli)cookedgreens,tofuandlegumes(soybeans,whitebeans,navy,chickpeas,anddriedfigs).

Healthy weightTeenagersareoftendissatisfiedwiththeirweight,havelowself-esteemandadistortedbodyimage.Faddietsareverytemptingatthisstagebuttheyareusuallylowinnutrients.Frequentunsuccessfuldietingcanalsoleadtothe ‘yo-yo’syndromewhereweightislostandregained.Teenagersarealsovulnerabletodevelopingeatingdisorders.

Emphasisethatadiethighinnutritionalqualityisimportantinteenagersbecausethegrowthspurtincreasesthedemandsfornutrients.Sensibleeatingand regular exercise are the ways to achieve a healthy weight. Teenagers who wishtodietshouldconsultahealthcareprofessionalsuchasadietitianorGP.

BreakfastBreakfastisthemostimportantmealoftheday.Eatingbreakfasthasverypositiveeffectsonthenutritionalstatusandlearningabilitiesofchildrenofallages.Missingasinglebreakfastcanhavenegativeeffectsontheschoolperformanceofundernourishedchildren.

Breakfastprovidesacriticalsourceofcalories,fibreandironthatmaynotbereplacedlaterinthedayifbreakfastismissed.

Ahealthybreakfastshouldincludeatleastthreeofthefourfoodgroups, forexample:

• Whole-wheattoast,peanutbutterandorangejuice

• Unrefined/whole-graincereal,milkandabanana

• Fruit salad and yoghurt

• Eggs, cheese and whole-wheat toast

• Asmoothiemadefromyoghurtormilk,fruit,nutsandsomehoney.

Thereare,however,nodefinedbreakfastfoods.Agoodbreakfastiswhateverachildeatsinthemorningaslongasit’shealthyandnutritious.

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TipsonimplementingthelessonplansCommunicatetheruleseffectivelytoyourlearnersDetermineruleswithyourlearnerswhendoingphysicalactivitiesandplayinggames.Herearesomequestionsandpointstoconsider:

• Noiseisinevitablewhendoingtheseactivities,butdecidewhatisanacceptablelevelofnoise

• Telllearnerswhattheconsequencesofunfairplaywillbe

• Whatshouldbedonewhenlearnersdon’tcooperateorrefusetoparticipateinthelessons?Becarefulnottodisciplinelearnersbygivingphysicalactivitiesas punishment

• Whichsignalscanyouusetobringtheclasstoattention?Thiscanbedecidedbydiscussingitwiththelearners.Youcanchoose,forexample,acertainnumberofwhistleblowsorhandclaps

• Atthebeginningofeachlesson,makesurethelearnersknowwhichskillsyou’llfocusonduringthelesson.Alwaysemphasisethataboveall,theyshouldenjoywhatthey’redoing!Encourageself-improvement,participationandcooperation

• Ifyouaregoingtousethephysicalactivitiesforassessment,beclearaboutwhatyourareaoffocusis.Ifyouaremonitoringlearnerparticipation,youcandothisbyobservinglearnersduringtheactivitiesandmakenotesafterthelesson.Ifyouareassessingaspecificskill,youcouldtakesmallergroupsandscoretheirperformances

• Whendoinganactivitywithabiggroup,makesureyouareseenbyallthelearnersandthatyougiveclear,conciseinstructions.

Plan your equipment and space requirements• Ifyouareworkinginaverybigopenspace,markofftheareayouneed

with cones or other markers so that learners know where the physical boundaries are

• Makesureyouhavealltheequipmentyouneedbeforethelessonstarts. Iflearnersneedtoshareequipment,makesureyouknowhowyouaregoingto manage the process. For example, you could ask them to sit down once theyhavehadtheirturn.Thiswillmakeiteasierforyoutoknowwhichgroupshavecompletedtheactivity

• Discusswithyourlearnershowtousetheequipmentsafely.Thisisveryimportantwhenworkingwithyoungerlearners.Talkaboutwhichpartsofthebodycangethurtiftheequipmentisnotusedproperly

• Ensuretheactivityareaissafeandmakechildrenawareofworkingintheirown space to avoid collisions with other learners.


Knowthematerialwellbeforethelesson• Makesurethatyouarefamiliarwiththeactivitiesandexercisesbeforeyou

teach them to the class

• Alwaysdemonstratetheactivitytoyourlearnersandwearappropriate,comfortableclothing.Youmaynotbeabletokeepitupasyouwillbemovingbetweenthelearnersormonitoringtheactivities,butlearnersshouldseeyouengaginginthephysicalactivities

• Make it clear to the learners when you are teaching them correct technique forcertainphysicalactivities.Inthesecases,movementsneedtobeprecise,disciplinedandcoordinated.Makesureyouarefamiliarwiththetechniquebeforeyouteachthelesson.

Caterfordifferentattitudestophysicalactivity• Besensitivewhencorrectinglearners.Trytodoitquietlywiththeindividual

andnotpublicly.Olderlearnersinparticularcanbeveryself-conscious• Encourageallchildrenfortheeffortstheyaremaking,notjustthesportyor

naturallyfitterones.

Beawareofthelearners’differentneedsandskilllevels• Whenyouarecreatingteams,makesureyougetthemixoflearnersineach

teamright.Competitioncanbehealthy.Besuretomixgroupssothattherearelearnersofequalstrengthandabilityonallteamsifthegameoractivityiscompetitive.Atothertimes,youcouldallowlearnerstochoosetheirownpartners.Thismaybeusefulwhenlearnersarerequiredtoworkinclosephysicalspacewithsomeone.Theymaybemorecomfortabledoingthiswithafriend.Atothertimes,theactivitymayrequire1strongleaderwithfollowers.Useyourdiscretionwhencreatingthesegroupsorteams

• Whataboutlearnerswithphysicaldisabilities?Designyourlessonsothattheyarealsoabletoparticipate.Forexample,alearnerinawheelchairmaynotbe able to use his or her lower body, but encourage such learners to explore movementswiththeirupperbody.Itmaybedifficultforlearnerswithphysicaldisabilitiestoparticipateinrunningorskippinggames,butyoucouldallocatedifferentroleslikerefereeorscorekeeper.

Managethelessontimeeffectively• Ifthereisa30-secondcountdownbeforeachangeinactivity,it’sagoodidea

tocountdownaloudfrom5sothelearnersarepreparedforthechange

• Usethetimeforphysicalactivitiesoptimally.Trytodotheoryandreflectionwhenthelearnersarebackintheclassroom.Ifpossible,letthelearnerschangeintotheirexerciseclothesbeforethelessonstarts

• Donottrytoteachtoomuchin1lesson–ratherteachlessmaterial moreeffectively.


UsefulwebsitesThefollowingwebsiteswereusedasresourcesforthelessonplansandthisbooklet.Wehopethatyoufindthemuseful.

Name URL

1 DiscoveryHealth,LifeandVitality www.discovery.co.za

2 SportsScienceInstituteofSouthAfrica www.ssisa.com

3 Allianceforahealthiergeneration www.healthiergeneration.org/default.aspx

4 Kidnetic.com www.kidnetic.com

5 CDC:PhysicalActivity:BodyandMind(BAM) www.bam.gov/indec.html

6 UnitedStatesCentersforDiseaseControl www.cdc.gov/index.htm

7 AtoZteacherstuff atozteacherstuff.com

8 EducationWorld www.education-world.com

9 Teachnology:Theonlineteacherresource www.teach-nology.com

10 TheDepartmentofEducation www.education.gpg.gov.za

ReferencesPatelDR,PrattHDandGreydanus,DE(2002).Pediatricneurodevelopmentandsportsparticipation:Whenarechildrenreadytoplaysports?PediatricClinicsofNorthAmerica49:505-531

PiagetJandInhelderB(1969).Thepsychologyofthechild.NewYork:BasicBooks

HassCJ,FeigenbaumMS,FranklinBA.(2001).Prescriptionofresistancetrainingforhealthypopulations. SportsMedicine,31:(14),953–964

PearsonD,FaigenbaumA,ConleyM,KraemerWJ.(2000),TheNationalstrengthandconditioningassociation’sbasicguidelinesforresistancetrainingofathletes.StrengthandConditioningJournal,22:(4),14–27

CentersforDiseaseControl(CDC):ActiveCommunityEnvironmentInitiative(ACES)(www.cdc.gov)

FerreiraI,vanderHorstK.,Wendel-VosW,KremersS,vanLentheFJ,BrugJ.Environmentalcorrelatesofphysicalactivityin youth–areviewandupdate.Obes.Rev.2007;8:129-54

RevisedNationalCurriculumStatementGradesR-9(Schools)LifeOrientation©2002DepartmentofEducation,PretoriaISBN:1-919917-46-2Gazetteno.:23406,Vol443,May2000


Notes

GM_14710DHV_30/05/12

Discovery Vitality | 155 West Street | Sandton | 0860 109 939 | www.vitalityschools.co.za | [email protected]

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