meet your garden let s get movingsgetmoving.pdf · bicycling, jumping rope and swimming. aerobic...

let’s get movinghow regular physical activity helps reduce chronic disease risk

MEET YOUR GARDEN

ACHRI/DGS/KFK/061912/V1 DRAFT COPY • ©2012 Delta Garden Study.

Frameworks

sCIeNCeLS 2.6.4 Model and explain the functions of animal organs.LS 2.7.2 Analyze how two or more organs work together to perform a function.LS.2.8.1 Illustrate the hierarchical relationships of cells, tissues, organs organ systems and organisms.

PhysICal eduCatIoNPEL 3.8.1 Analyze the benefits of participating in regular physical activity to reduce the risks of chronic disease, especially:s high cholesterols high stress levels

s high blood pressures obesity

s risk for diabetes

laNGuaGe artsOV 1.6.6 Contribute appropriately to class discussion.OV 1.7.6 Contribute appropriately to class discussion.OV 1.8.6 Contribute appropriately to class discussion.

s objeCtIvesThe students will learn:

objeCtIve #1 How to recognize regular physical activity benefits the human body and helps avoid or lessen the risks or chronic diseases.

objeCtIve #2 To identify different types of physical activity.

objeCtIve #3 To recognize that different gardening tasks are aerobic, muscle-strengthening and bone-strengthening exercises.

objeCtIve #4 To demonstrate proper techniques and formats of using garden tools to reduce injury to themselves and others.


MEET YOUR GARDEN • Let’s Get Moving: Teachers’ Guide

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l activity that helps to reduce the risks of chronic diseases.

overvIewBeing physically active is one of the most important thinks a person can do to improve his or her health. Participation in regular physical activity promotes physical and mental health, helps prevent chronic diseases and excessive weight gain, lowers mortality rates, bolsters self-esteem a sense of well-being and can even improve academic performance. The health benefits of physical activity occur for all age groups, and all racial groups; even for people with disabilities. Some physical activity is better than none!

There are three types of physical activity:

1. Aerobic activity through endurance training

2. Muscle-strengthening activity through resistance training

3. Bone-strengthening activity, which can be both aerobic and muscle strengthening.

GardeN aCtIvItIesStudents will perform gardening tasks as required, such as

s tilling and/or forking up the dirt or grass

s shoveling and distributing soil

s loading and pushing the wheelbarrow

s digging holes for planting

s raking leaves s planting seedlingss waterings weeding, general clean-

up, etc.

s carrying buckets or watering cans of water

s examining and discussing individual Activity Pyramids

s analyzing the expenditure of calories through gardening activities

sharvesting, describing and tasting seasonal produce.



tIPs For the ClassroomPre-lesson preparation:

1. Remind students during prior class to wear appropriate shoes and clothes to garden class. Closed toed shoes are best when working with garden tools!

lessoN outlINe

activities estimated duration actual duration

in the classroom

s Explain the benefits of physical activity, especially how it helps reduce the risks for certain chronic diseases

5 minutes

s Explain the three types of physical activity

5 minutes

in the garden s Plant, harvest and work in the garden, following the Garden Guide

10 minutes

s Explain and model how the different gardening tasks represent different types of physical activities

15 minutes

back in the classroom

s Discuss the Activity Pyramid.

s Look at the expenditure of calories through gardening activities

s Hand out Student Learning Workbooks, review and assign “Take it Home Activity” as homework

10 minutes

tIPs For the GardeNPre-lesson preparation:

1. Prepare garden activities for students that are especially appropriate for exercise.

2. Prepare explanation of how each garden activity is aerobic, muscle-strengthening, and/or bone-strengthening.

3. Prepare explanation of Garden Safety rules for using tools.

classroommaterials needed

s Student Workbooks

s “Activity Pyramid” handout

gardenmaterials needed

s Garden Tools especially appropriate for exercise



lessoN PlaN

I. Start in the classrooma. Icebreaker

Ask the students: “Which of the following are physical activi-ties?” a) mowing the lawn; b) mopping the floor; c) digging in the garden; d) playing basketball.

ANSWER: All of them!

b. Present main topics Explain the benefits of physical activity, especially how it helps

reduce the risks for certain chronic diseases.meets objeCtIve #1

s Explain the three types of physical activity. meets objeCtIve #2s Explain that gardening, contrary to popular belief, represents

physical activity, including all three types and different levels of intensity.

II. Take class to the gardens Instruct the students to perform the gardening tasks required.

Discuss how each activity represents certain type(s) of physical activity and intensity level.

meets objeCtIve #3

s As appropriate, encourage the students to vary the intensity level to heighten the aerobic impact of the physical activity.

meets objeCtIve #3

III. Take class back to classrooms Show the Activity Pyramid and explain how physical activity can be

incorporated into the students’ daily routine. meets objeCtIve #4

s You may wish to access this web site to find out how many calories are burned through gardening activities: http://www.fitday.com/webfit/burned/calories_burned_Lawn_and_garden.html.

s Hand out the Student Learning Workbook as reference material and class assignment. Review take it home activities and encourage students to do them.



suPPortING INFormatIoN For teaChersSome physicians like to say that if exercise could be packaged into a pill, it would be the most prescribed drug in America. Regular physical activity is essential for maintaining good health. It benefits most (if not all) organ systems and therefore helps prevent, or mitigate, a host of health problems and diseases. It reduces the risk of developing or dying from some of the leading causes of illness in the United States. Starting from early childhood to advanced age, everybody should engage in regular, physical activity. According to the 2008 Physical Activity guidelines for Americans, even some physical activity is better than none!

Physical activity is any movement of the body that uses energy, such as walking, climbing, jumping, running, pushing a lawn mower or vacuum cleaner, etc. The most important goals of physical activity are that it be a regular (daily if possible), and at least moderate in intensity (increasing to vigorous occasionally for short periods, ex. 20 minutes).

Regular physical activity is defined as:s at least 30 minutes of moderate activity at

least five days a week ors 20 minutes of vigorous physical activity at

least three days a week.

Youth should strive for at least one hour of physical activity a day.

regular physical activity has the following health benefits, both short-term and long-term:s lower risk for premature death from heart

disease and other conditionss development and maintenance of muscle

strength, joint structure, joint functioning and bone health

s lower risk of developing diabetes, high blood pressure, colon and breast cancer, and osteoporosis

s prevention of overweight and obesitys fewer occurrences of feelings of depression

and anxiety

s improved sense of psychological and physical well-being and self-esteem

s higher levels of energys possibly, improved academic performance

Studies have established convincing evidence linking physical activity to improved physical health and lower mortality rates from chronic diseases. Additional research, although not

conclusive yet, suggests a connection between physical activity and lower levels of anxiety and stress, as well as improved capacities for memory and learning. Physical activity may also help reduce risk of cognitive decline in older adults.

there are three types of physical activities:

1. Aerobic activity, also called endurance activity or cardio activity, causes the heart to beat faster than usual and muscles to move in a rhythmic manner for a sustained period of time. Examples are brisk walking, running, bicycling, jumping rope and swimming.

Aerobic activity has three components:i. Intensity—how much effort a person

expends to perform the activityii. Frequency—how often the activity is

performediii. Duration—how long the activity is

performed 2. Muscle-strengthening activity, including

resistance training and lifting weights, causes the muscles to work or hold against an applied force or weight.

Muscle-strengthening activity also has three components:

i. Intensity—how much weight or force is used relative to the person’s ability to lift

ii. Frequency— how often the activity is performed

iii. Repetitions—how many repetitions of the exercise are performed

3. Bone-strengthening activity, also called weight-bearing or weight-loading activity, produces a force on the bone that promotes



bone growth and strength, typically by impact with the ground. Bone-strengthening activities can also be aerobic and muscle-building.

Specifically, physical activity helps reduce the following chronic disease risks:s Regulation of blood lipids: Regular

physical activity regulates the blood lipids by increasing the “good” cholesterol (high-density lipoproteins or HDLs) and lowering the “bad” cholesterol (low-density lipoproteins or LDLs). Research indicates that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids.

s Blood pressure: Exercise affects the cardiovascular system by noticeably increasing blood flow to working muscles, causing an immediate drop in blood pressure. The body responds quickly by increasing heart rate and cardiac output to maintain blood pressure at the required level.

After exercising, blood pressure can fall just as dramatically, due to three factors:1. Once the muscles stop contracting, the

heart responds by lowering cardiac output, and blood pressure drops.

2. Concentrations of metabolic byproducts (e.g., lactic acid) remain in the bloodstream, which causes blood vessels in the muscle to remain dilated. This allows blood flow in these areas to remain high, resulting in

a fall in blood volume of the heart, which lowers blood pressure.

3. Body temperature increases with exercise, causing the blood vessels in the skin to dilate in order to lose the extra heat. Again, this results in reduced blood volume in the heart, which lowers blood pressure.

For most people, lower blood pressure is a desired outcome. Studies show that repeated exercise will gradually lower resting blood pressure, especially in those with borderline or mild hypertension.

s Weight Loss: Regular physical activity aids efforts to lose weight two-fold:1. It increases caloric output. Over time,

burning more calories than are consumed leads to weight loss.

2. It reduces body fat and increases muscle mass, which improves the body’s ability to burn calories.

s Stress reduction and reduced depression: While exercising, the body releases chemicals called endorphins that boost feelings of well-being and self-esteem as well as energy levels. This “euphoria” helps coping with stress and prevents depression and anxiety.

s Lower diabetes risk, especially type II: Type II diabetes is linked to overweight and obesity, but physical activity helps with weight loss, which in turns increases insulin sensitivity—an important consideration for people with diabetes.



sourCes

CDC, Centers for Disease Control and Preventionhttp://www.cdc.gov/HealthyYouth/physicalactivity/facts.htmhttp://www.cdc.gov/nccdphp/dnpa/physical/terms/index.htm

U.S. Department of Health and Human Serviceshttp://aspe.hhs.gov/health/reports/physicalactivity/index.shtmlhttp://www.health.gov/PAGuidelines/guidelines/chapter2.aspx

bright Futures at Georgetown universityhttp://www.brightfutures.org/physicalactivity/intro/006_011.html

U.S. Department of Agriculturehttp://www.health.gov/dietaryguidelines/dga2005/document/html/chapter4.htm

suite101.comhttp://fitness.suite101.com/article.cfm/physical_benefits_of_gardening

bottomlinesecrets.comhttp://www.bottomlinesecrets.com/article.html?article_id=49119

telegraph.co.ukhttp://www.telegraph.co.uk/gardening/3346212/Keep-fit-in-the-garden.html

fitday.comhttp://www.fitday.com/webfit/burned/calories_burned_Lawn_and_garden.html

Lifeclinic, Personal Health Managementshttp://www.lifeclinic.com/focus/blood/articleView.asp?MessageID=1492

MedicineNet.comhttp://www.medicinenet.com/benefits_of_exercise/article.htm

About.com: Colon Cancerhttp://coloncancer.about.com/od/faqs/f/Exercise.htm

U.S. Department of Health and Human Services, 2008 Physical Activity Guidelines for Americanswww.health.gov/paguidelines

http://www.nhlbi.nih.gov/hbp/bp/bp.htm

http://www.aids.gov/hiv-aids-basics/ staying-healthy-with-hiv-aids/taking-care-of-yourself/nutrition-and-food-safety/

let’s get movinghow regular physical activity helps reduce chronic disease risk

MEET YOUR GARDEN

study guide for studentsAmericans tend to lead a rather inactive, or sedentary, lifestyle. We sit or rest more than we move around. We sit to eat, we sit in the car or bus, we sit in school, we sit to study, and we sit even more to watch TV, play video games or surf the Internet. Unfortunately, so much sitting is bad for our health. This physical inactivity increases the risk for overweight and obesity, and many chronic, and often fatal, diseases.

In contrast, a lot of good things happen when you are physically active. Regular physical activity:s helps build and maintain healthy bones and muscless helps reduce the risk of dying early from heart disease and other conditionss reduces the risk of developing diabetes, high blood pressure, colon and breast cancer, and

osteoporosis (brittle bones prone to fractures)s helps maintain a healthy weight and can help you lose excess weights reduces feelings of depression and anxietys makes you feel better and more energetic s can even make you a better student.

During the childhood and teenage years, the body builds bones. You will want your body to build strong bones so you can have a good posture, a straight skeleton and a lower risk of osteoporosis throughout your life. In order for your body to build and maintain bone density and to build muscle mass, you need to exercise regularly. Teenagers should strive for at least one hour of physical activity a day. Activities that require you to move your own weight, such as jumping rope, walking, playing soccer or basketball, are best.

There are three types of physical activities:1. Aerobic activity, also called endurance activity or cardio activity. It causes your heart

to beat faster than usual and your muscles to move in a rhythmic manner for a sustained period of time. You’ll experience being “out of breath.” Examples are brisk walking, running, bicycling, jumping rope and swimming.

Continued next pageACHRI/DGS/KFK/061912/V1 DRAFT COPY • ©2012 Delta Garden Study.


MEET YOUR GARDEN • Let’s Get Moving: Study Guide Page 2

Aerobic activity has three components:s Intensity—how hard you work while

doing the activity. When taking the dog for a walk, do you walk briskly (that would be considered an exercise of moderate intensity) or do you run (vigorous intensity)?

s Frequency—how often you do the activity. Do you walk the dog twice a day or twice a week?

s Duration—for how long you do the activity. Do you walk the dog for 10 minutes or a whole hour?

2. Muscle-strengthening activity, including resistance training and lifting weights, causes the muscles to work or hold against an applied force or weight.

Muscle-strengthening activity also has three components:s Intensity—how much weight or force

is used relative to the person’s ability to lift

s Frequency—how often the activity is performed

s Repetitions—how many repetitions of the exercise are performed

3. Bone-strengthening activity, also called weight-bearing or weight-loading activity, produces a force on the bone that promotes bone growth and strength, typically by impact with the ground. Bone-strengthening activities can also be aerobic and muscle-building.

Specifically, physical activity helps reduce the following chronic disease risks: s Regulation of blood lipids: Regular

physical activity regulates the blood lipids by increasing the “good” cholesterol (high-density lipoproteins or HDLs) and lowering the “bad” cholesterol (low-density lipoproteins or LDLs). Research indicates that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids.

s Blood pressure: Blood pressure is the force of blood against the walls of your arteries. During exercise, blood pressure decreases immediately because much of the body’s blood flow is directed to the hard-working muscles. That blood provides the muscles with the oxygen they need. The body then responds to the decrease in blood pressure by increasing its heart rate and pumping out more blood to the body through the cardiovascular system.

After exercising, blood pressure decreases dramatically because once the body stops moving, the cardiovascular system responds by decreasing the amount of blood it pumps through the body. The body knows that those hard working muscles still need more blood, so it keeps the blood vessels of those muscles widen. This allows blood flow in these areas to remain high, even though the heart stopped pumping so hard. This leaves blood pressure in the rest of the body low. Regular exercise will then gradually lower blood pressure, especially in those with hypertension (a common disorder in which blood pressure remains abnormally high).

chronic disease a disease that persists for a long time. A chronic disease is one lasting 3 months or more

aerobic an adjective that means “requiring air,” where “air” usually means oxygen

sedentary not physically active

diabetes a disease characterized by abnormally high glucose levels in the blood; any of several metabolic disorders marked by excessive urination and persistent thirst

cholesterol A sterol lipid produced by the liver and transported in the bloodstream to the membranes of all animal cells

hypertension high blood pressure: a common disorder in which blood pressure remains abnormally high

metabolism the way the body processes nutrients and other substances, like body fat; also known as the metabolic process


Page 3 MEET YOUR GARDEN • Let’s Get Moving: Study Guide

s Weight Loss: Regular physical activity helps people lose weight in two ways:

1. It increases caloric output. Over time, burning more calories than are consumed leads to weight loss.

2. It reduces body fat and increases muscle mass, which improves the body’s ability to burn calories.

s Stress reduction and reduced depression: While exercising, the body releases chemicals called endorphins that boost feelings of well-being and self-esteem as well as energy levels. This “euphoria” helps coping with stress and prevents depression and anxiety.

s Lower diabetes risk, especially type II: Type II diabetes is linked to overweight and obesity, but physical activity helps with weight loss, which in turn increases insulin sensitivity—an important consideration for people with diabetes.

Gardening offers many types of physical activities. It builds muscles and bones, promotes blood flow and enhances the availability of oxygen to all cells in the body. It helps develop muscle coordination by incorporating gross and fine motor skills. Some gardening tasks such as raking use the whole body and qualify as a moderate-intensity physical activity. Pushing a wheelbarrow, carrying water to plants or moving large potted plants represent weight-bearing exercises.

On the list below, note which tasks represent which types of physical activity. Also note the first four entries as examples of vigorous physical activity, compared to the rest, which is considered moderate to light.

garden tasks types of physical activityaerobic muscle-strengthening bone-strengthening

tilling and/or forking up the dirt or grass

3 3 3

shoveling and distributing soil 3 3 3

loading and pushing the wheelbarrow 3 3 3

digging holes for planting 3 3 3

raking leaves 3 3 3

planting seedlings 3 3 3

watering 3 3 3

weeding, general clean-up, etc. 3 3 3

carrying buckets or watering cans of water

3 3 3



doless of

TV watchingcomputer games

just sitting

swingingminigolf

push-ups/pull-upsmartial arts

dancing

2-3 times a week

bikingswimming

inline skatingjump rope

skateboardplaying tag with friends

basketballsoccer

relay raceskickballskiing

volleyball

3-5 times a week(at least 20 minutes each)

play outside

ride your bike

walk to the store

help around the house

take the stairs(not the elevator)

take your dog(or sibling) for a walk

clean your room

everyday(as much as possible)

Activity PyramidTeens should have 60 minutes of physical activity each day.


A-B-Cclass

assignment

let’s get movingMEET YOUR GARDEN

PEL 3.8.1 Analyze the benefits of participating in regular physical activity to reduce the risks of chronic disease, especially:

s high cholesterols high stress levels

s high blood pressures obesity

s risk for diabetes

This Activity Pyramid shows how physical activity can easily be incorporated into daily and weekly routines. Not all physical activity is playing sports.

Take a look at the Activity Pyramid on the previous page. Then complete the blank model on the next page to keep track of your own physical activities during the week. How does yours compare with the recommended level of activity? How can you make changes?



doless of

2-3 times a week

3-5 times a week(at least 20 minutes each)

everyday(as much as possible)

my activity pyramid

meet your garden let s get movingsgetmoving.pdf · bicycling, jumping rope and swimming. aerobic...

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