high - discovery · 2014-03-04 · her stage of development should be assessed accordingly....

1Discovery Vitality |

Highschool

A CATHSSETA-accredited training provider. 613/P/000126/2008

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Introduction

Tips on implementing the lesson plans

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 15Thefoodgroups 16Important micronutrients 17High-fatandhigh-sugarfoods 17

Components of an exercise sessionWarm-up 8The warm-up and cool-down 8Cardio-respiratory exercise 12Strength,coordinationandbalance 12 Cool-down 12

Nutrition for teenagersIron 18Calcium 19Body image and teens 19Healthy weight 19Portionsizesforteens 20Breakfast 20


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

IntroductionRecentresearchshowsthatSouthAfricanchildrenareatmediumtohighriskofdevelopinglifestylerelatedchronicdiseases.Thisresearchwasconductedbyapanelofleadingscientists,convenedbytheSportsScienceInstituteofSouthAfricaandsponsoredbyDiscoveryVitality.

ThepanelcreatedtheHealthyActiveKidsReportCard.TheReportCardshowedthatthenumberofchildrenwhoareoverweightorobese,oratrisk ofbecomingoverweightorobese,hasincreasedsignificantlyinrecentyears.Thisismainlycausedbyunhealthyeatinghabitsandtoolittlephysicalactivity.

Thesefindingshaveseriousimplicationsforthefuturehealthofournationasthereisconsiderableevidencesuggestingunhealthybehavioursadoptedbychildren become entrenched as they grow older. These behaviours become difficult,ifnotimpossible,tochangeinadulthood.Thereisurgency,therefore, inincreasingknowledgeandunderstandingofunhealthybehaviourinchildrentopreventthemadoptingthesebehavioursandtodetectandreducethesebehaviours early on.

We believe schools can play a key role in promoting children’s healthy lifestyle choices.


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.

Motorskillsdevelopmentcanvaryfromchildtochild.Thetypeofactivityorsportachildisexpectedtoparticipateinshouldbematchedtohisorherindividual developmental capacity and maturity.

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

DefinitionsThefollowingtermsareoftenusedwhendiscussingchildren’sdevelopment:

Fine motor skills Theseskillsrefertosmall,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.

Cognitive developmentThisreferstomentaldevelopmentandincludesimprovementorchangesinattention,alertness,memory,thinkingskills,problem-solvingskillsandtheabilitytoperformmorethanonetaskatatime.

Social developmentThisoccursasaresultofinteractionswithotherpeoplesuchasfamily,friendsandteachers.Itimproveschildren’ssocialinteractionskillsandpromotestheiremotionaldevelopmentandimprovestheirpowersofperception.

Perceptual motor developmentThisreferstohand-eyeandhand-footcoordination,theabilitytojudge speedanddirection(includingmovingobjectslikeaball)andasenseof self-orientationinspaceandreactiontime.


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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.

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.Childrencandosmallersessionsof10to 15minutesatatimeandtherebyaccumulatethe60minutestheyneed.

What is moderate-intensity activity?Moderate-intensityactivitiescausechildrentohuffandpuffandsweatabit.

Examplesofmoderate-intensityactivities:• Brisk walking• Cycling • Playing games in the garden.

What is vigorous-intensity activity?Vigorous-intensityactivitiesmakechildrenfeelmoreoutofbreathandmaketheirheartsbeatfasterthanmoderate-intensityactivitiesdo.Forexample,recreationalswimmingorcyclingcanbeclassifiedasmoderate-intensityexercise.Ifyouincreasethespeed,theactivitycanbeclassifiedasvigorous-intensity.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

childrenaremorelikelytofeelhappyandrelaxed,andtheysleepbetter.• 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? Musclestrengthreferstothemaximumforceamusclecanproducetoperformanactivityonce.

• Muscle endurance

Thisistheabilitytoliftaweightortoperformamovementafewtimes. This weight will be lower than the maximum weight. The ability to do push-upscontinuallyforoneminuteisameasureofmuscleendurance.

FlexibilityAnindividual’sflexibilityisaffectedbythebonystructureoftheirjointsandthesizeandstrengthofmuscles,ligamentsandotherconnectivetissue.Thisisanimportantcomponentoffitnessandisoftenoverlooked.Flexibilitycanbeimprovedbyincludingstretchinginyourdailyroutine.

Muchlikeyouneedalessonplanorguideforeachclassthatyouteach,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. Itcouldbeaslowrun,briskwalk,dancingtomusicorplayingagameat50%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),youeasethemintotraining.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,cyclingandswimming.

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.

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ModerationModerationmeanseatingneithertoomuchnortoolittleofanyfoodornutrient.Eatingtoomuchcanresultinanexcessofkilojoules,whichleadstoweightgain.Eatingtoolittlecanleadtonutrientdeficienciesandweightloss.Moderationmustbeappliedregularlyinthetypesoffoodsandthequantitiesthatareeaten.

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

Everyfoodcontainsauniquemixofnutrients.Awiderangeoffoodsshouldthereforebeenjoyed,whilethenutritionalqualityofthedietshouldbejudgedoveraperiodofdaysandnotonlyfromonemealorevenoneday’sintake.

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

Adietbasedonmanydifferentfoodsismoreinterestingandenjoyablethanadietcontainingarestrictedrangeoffoods.Sittingdowntoamealandsharingitwithfamilyandfriendsmakeseatingmorepleasurable.

Dietary guidelinesTheDepartmentofHealthhasadoptedacoresetofFood-BasedDietaryGuidelines(FBDGs)forSouthAfricansolderthansixyears.

Theguidelinesweredevelopedinconsultationwithhealthteachers,dietitiansandothernutritionexperts.Theseguidelinesareintendedtobeused:

• Asaneffectivenutritioneducationaltooltopromotetheimportanceofnutritionindecreasingthegrowingburdenofchronicdiseases

• Todecreaseexistingnutritionaldisordersassociatedwithpovertyand undernutrition.

Thegovernment’snutritioneducationmessagesarebasedontheguidelines inordertopromotehealthylifestylesamongSouthAfricans.

TheFood-BasedDietaryGuidelinesforSouthAfrica:1. Enjoyavarietyoffoods2. Beactive3.Makestarchyfoodsthebasisofmostmeals4. Eatplentyofvegetablesandfruitseveryday5. Eatdrybeans,peas,lentilsandsoyregularly6. Chicken,fish,milkoreggscanbeeatendaily7. Eatfatssparingly8. Use salt sparingly9. Drinklotsofclean,safewater10.Ifyoudrinkalcohol,drinksensibly11.Usefoodanddrinkscontainingsugarsparinglyandnotbetweenmeals.

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Growingchildrenneedplentyofenergy(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.Thisgroupincludesallmethodsof preservingvegetablesandfruit–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• Atleastoneportionofvegetables–raworcooked• Atleastonepieceoffruit–freshordried• Alittlehealthyfat–nuts,seeds,olivesandavocado.

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Important micronutrients • Ironhelpstomaintainhealthyredbloodcells.Toolittleironcancause

iron-deficiencyanaemia.Goodsourcesofironareredmeat,liver,eggyolk,fortifiedbreakfastcereals,pulses(beans,peas),driedapricotsandraisins.FoodsrichinVitaminCsuchascitrusfruits,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).

Body image and teensPressurefromthemediaandpeers,andanawarenessoftheirchangingbodies,maycauseteenagerstoloseweighttotrytoobtaintheperfectbody.Teenagers,particularlygirls,areatriskofdevelopingeatingdisorders,suchasanorexiaorbulimia, as they strive towards excessive thinness due to a distorted body image.

Asaparentorteacher,thefollowingbehaviourinteensshouldringalarmbells:

• Refusingtoeatoreatingonlysmallportionsoffood

• Losingalotofweightinashortperiodoftimeanddenyingweightloss

• Displayingextremefearofbeingfatorthinkinghe/sheisfatevenifnot

• Exercising excessively

• Appearingdepressed,moody,insecureand/orhyperactive.

Ontheflipside,childrenwhoareoverweight,likemanyadultsinSouthAfrica,maynotacknowledgetheirweightstatusandoftenthinktheyarethinner thantheyactuallyare.Obesityamongteenagersistwiceascommonasitwas 30 years ago, while many overweight teens are in denial about their weight or havepoorself-esteem.

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

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Portion sizes for teensInthelastthreedecades,portionsizeshaveexplodedintosupersizedchips,giantmuffinsandjumbodrinks,resultinginmorecaloriesbeingconsumedanda serious childhood obesity problem. Teenagers are a vulnerable group to this portiondistortion,soit’simportanttoteachourkidsabouthealthyportionsizes.

Restaurantsareusinglargerdinnerplates,pizzeriasareusinglargerpansand fast-foodoutletsareusinglargerdrinkandchipcontainers.Anaverageteenshould eat about 8 400kJ, which roughly split across three meals is 2 772kJ per meal.Theaveragepepperonipizzais6720kJ,whichmeansthat80%ofyourdailykilojouleintakeisfromonemealifyoueatthewholepizza!

Portioncontroltipsforteens:

• Goforsmallorregularsizesinrestaurants,groceryshopsortakeawayoutlets

• Ifonlylargeportionsareservedinarestaurant,shareyourmealwithafriendortakehalfhomefortomorrow

• Watchoutforbottomlessrefillsoffizzydrinksor‘all-you-can-eat‘buffets

• Choosesingle-servingbagsorbite-sizeversions

• Eatregularhealthymealsandsnackstoavoidovereatingatoneparticularmeal

• Eatfibre-richfoodsandfivefruitandvegetablesaday,whicharefullofhealthynutrients,soyoucaneatsmalleramountsandstillfeelsatisfied

• Loweryourintakeofkilojoule-densefoodsthatarehighinfatandsugar

• Eatoffasmallerplatesotheportionappearslarger.

BreakfastBreakfastisthemostimportantmealoftheday.Eatingbreakfasthasverypositiveeffectsonthenutritionalstatusandlearningabilitiesofchildrenofallages.Missingasinglebreakfastcanhavenegativeeffectsontheschoolperformanceofundernourishedchildren.

Breakfastprovidesacriticalsourceofcalories,fibreandironthatmaynotbereplacedlaterinthedayifbreakfastismissed.

Ahealthybreakfastshouldincludeatleastthreeofthefourfoodgroups, forexample:

• Wholewheattoast,peanutbutterandorangejuice

• Unrefined/wholegraincereal,milkandabanana

• Fruit salad and yoghurt

• Eggs, cheese and wholewheat toast

• Asmoothiemadefromyoghurtormilk,fruit,nutsandsomehoney.

Thereare,however,nodefinedbreakfastfoods.Agoodbreakfastiswhateverachildeatsinthemorningaslongasit’shealthy,nutritiousandsustainsenergy.

In 1950, this was the only chip size offered.

In 1998, this was considered supersize.

The current ‘supersize’ is 28g more than 1999’s

17g

154g

196g

Today: Small

Today: Large

Today: Supersize

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TipsonimplementingthelessonplansHere are some tips to help you implement the lesson plans of the Vitality Schools Programme

CommunicatetheruleseffectivelytoyourlearnersDetermineruleswithyourlearnerswhendoingphysicalactivitiesandplayinggames.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• Planning your lesson is very important

• Makesurethatyouarefamiliarwiththeactivitiesandexercisesbeforeyouteach 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,theactivitymayrequireonestrongleaderwithfollowers.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

• Donottrytoteachtoomuchinonelesson–ratherteachlessmaterial moreeffectively.


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

high - discovery · 2014-03-04 · her stage of development should be assessed accordingly....

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