Lesson video

Hello, everyone.

How are you? I hope you're feeling really well today.

My name is Ms. Afzal, and I'll be your teacher for this lesson.

I'm feeling really pleased about that because today's subject is one of great interest to me.

We are looking at the heart, and our lesson is called "Healthy Hearts," how do we keep our hearts healthy? We are gonna be getting right into this today.

Our lesson comes from the unit of work "Keeping Healthy." I wonder if it's something that you are into and interested in.

I really hope so.

So if you're ready with some focus, energy, and enthusiasm, we'll begin our exploration of healthy hearts now.

The outcome for today's lesson is: "I can design a fitness circuit to improve heart health." I hope that sounds interesting to you.

We have some keywords in our lesson.

I'd like us to go through them one at a time, saying them out loud.

My turn.

Your turn.

"Muscle." Heart health.

Aerobic.

Fitness circuit.

Good to hear those words loud and clear.

Let's find out what they mean.

A muscle is a part of our body that contracts to produce movement.

Heart health is an important part of having a healthy body and good well-being.

Aerobic exercise is a repetitive physical activity that uses large muscle groups in your body.

A fitness circuit is a type of workout involving a range of different exercises.

So these are our keywords: "muscle," "heart health," "aerobic," and "fitness circuit." Pause here and share with someone, had you heard of any of these words before, and did you know their meaning? Thanks for sharing.

And don't worry whether you'd heard of these words before.

If they're new to you, we are going to be getting right into them and discovering more and more about them during this lesson.

Our lesson is called "Healthy Hearts," and it has two learning cycles.

We begin with heart health and next aerobic exercise.

Let's begin: heart health.

The heart is an incredibly important organ, and there it is located in the chest.

It is made up of muscle and constantly pumps blood around your body, beating around 100,000 times a day.

Blood delivers oxygen to parts of the body, including our muscles, so that they function.

To get an idea of how hard your heart works, squeeze a tennis ball in your hand.

This takes about the same amount of effort as it takes your heart to contract and pump blood around the body.

Try squeezing the ball 60 times in 60 seconds.

This would be the same as a healthy resting heart rate of 60 beats per minute, BPM.

Pause here while you have a go at squeezing a tennis ball in your hand if you have one around.

Thanks for trying that.

As the heart has to work so hard, it's important we work on our heart health.

This helps our heart to work properly and reduces our risk of heart-related diseases.

Jacob's got a good question: "What can I do to make sure I have good heart health?" What do you think? Pause here and share with someone any ideas.

Thanks for sharing your ideas.

Having a healthy, balanced diet helps to improve our heart health.

I wonder if this is something you came up with.

Pause here and share with someone, what do you think a healthy, balanced diet consists of? Thanks for sharing your ideas.

A healthy diet includes lots of fruits and vegetables, whole grains, and protein-rich foods.

Foods that are high in fat or sugar should only make up a very small part of a balanced diet.

And there we can see on that image part of a healthy diet.

Mm, looks pretty enticing to me.

Let's have a check for understanding.

Which of these should be included in a healthy, balanced diet? A, lots of fruit and vegetables.

B, lots of high-sugar foods.

C, plenty of whole grains.

D, plenty of foods that are high in fat.

E, sources of protein such as meat and pulses.

Pause here while you decide which of these should be included in a healthy, balanced diet.

Well done if you selected A, C, and E.

Indeed, we need lots of fruit and vegetables, plenty of whole grains, and sources of protein such as meat and pulses for a healthy, balanced diet.

And we don't want so much of the high-sugar foods or foods that are high in fat.

Well done if you selected A, C, and E.

Being physically active is also a key part of maintaining good heart health.

Regular exercise strengthens the heart muscle in the same way that regular weightlifting strengthens muscles in our arms and running strengthens muscles in our legs.

Pause here and share with someone, what are some regular exercise that you like to do? Thanks for sharing.

I like weightlifting and yoga.

Let's have a check for understanding.

Why is it important to exercise regularly and be physically active? Choose from these options.

A, it helps to strengthen our heart muscle.

B, it helps to develop our intellectual skills.

C, it helps us to grow taller.

D, it helps us to choose healthy foods.

Pause here while you decide.

Well done if you select answer A.

Indeed, it's important to exercise regularly and be physically active because it helps to strengthen our heart muscle.

To keep our hearts healthy, heart-pumping exercise is recommended for at least 60 minutes a day for children.

Here's Jacob: "I don't think I have to exercise or worry about my heart health because I'm a healthy weight." Do you agree? Pause here and share with someone nearby.

Thanks for sharing.

Being a healthy weight does not necessarily mean you have good heart health.

Some people can maintain a healthy weight without doing any exercise or being very physically active.

Although they may think they have good heart health, they're not getting the exercise they need to keep their heart strong.

It's important to exercise regularly, whatever shape your body is.

Let's have a check for understanding: how much exercise is recommended for children aged six to 17 years old? Choose from these options.

A, around 30 minutes per week.

B, around 60 minutes per week.

C, around 60 minutes per day.

D, around 90 minutes per day.

E, around 90 minutes per fortnight.

Pause here while you decide how much exercise is recommended for children aged six to 17 years old.

Well done if you selected answer C.

Indeed, it's around 60 minutes per day exercise that's recommended for children aged six to 17 years old.

Here's Sofia: "I'm so busy with school and homework, I don't think I have time to exercise.

I have dance and swimming at the weekends too, so that gives me even less time." What advice would you give to Sofia? Thanks for sharing the advice.

Any activity that uses a lot of effort and increases your heart rate is exercise.

The time Sofia has been swimming and dancing counts as exercise.

Here's Asiha: "You could also try walking or cycling to school instead of taking the car." Good idea.

And Alex: "You could play games like tig or football at playtime." Sounds fun.

Let's have a check for understanding.

Which of these activities are exercise? A, playing on a games console.

B, gymnastics.

C, writing a letter.

D, volleyball.

Pause here and share with someone nearby, which of these activities are exercise? Well done if you selected answers B and D.

Indeed, gymnastics and volleyball are exercise.

Now it's time for your first task.

I would like you to write a list of all the exercise you get in one week.

You could include: walking, cycling, skating, or scooting to school, PE lessons, active games at playtime, activities like swimming, football clubs, or dancing, anything else that gets your body moving and makes your heart rate increase.

So pause here while you have a go at this task: writing a list of all the exercise you get in one week.

I'll see when you're finished.

It's good to be back with you.

How did you get on with writing that list of all the exercise you get in one week? Here's Sam: "I walk 15 minutes to school each day and another 15 minutes home." Izzy: "I go to karate club after school on Wednesdays." Jun: "I follow along with dancing videos on social media." And Izzy's checking: "What did you have on your list?" Pause here and share your list with someone nearby.

Thanks for sharing, and well done for getting in all that exercise.

And now I'd like you to suggest one change you could make to increase the amount of exercise you get each week.

Pause here while you share this with someone nearby.

Here's Jacob: "I'm going to start skateboarding to school every Friday.

And Laura: "I'm going to take the stairs up to my flat instead of the lift." That's a great idea.

I think I might do that too.

And now onto our next learning cycle: aerobic exercise.

We can target different muscles in our bodies with different types of exercise.

We can strengthen muscles in our arms with bicep curls.

We can strengthen our leg muscles with lunges.

Our heart is also made of muscle, so we can do exercises to help specifically strengthen our heart.

Sprinting, volleyball, and gymnastics are all exercises that strengthen the heart.

What do these exercises have in common? Pause here and share with someone.

Thanks for sharing.

These are all repetitive exercises that use large muscle groups in our bodies, such as those in our arms, legs, and shoulders.

Exercises like this are called aerobic exercises.

Brisk walking, cycling, and dancing are other examples of aerobic exercises.

Let's have a check for understanding.

Which of these are examples of aerobic exercises? Choose from the following.

A, playing darts.

B, distance running.

C, using a scooter.

D, clenching fists.

Pause here while you decide which of these are examples of aerobic exercises.

Well done if you selected answers B and C.

Indeed, distance running and using a scooter are both examples of aerobic exercises.

Izzy's father would like to improve his heart health, but doesn't have any equipment to exercise with.

What aerobic exercises could he try? Pause here and share with someone nearby.

Thanks for sharing.

Izzy's whole family, we've got some ideas to share as well.

"He could jog on the spot." "He could do star jumps." "He could go for a brisk walk." Love those ideas.

To give his heart a really good workout, Izzy's dad could combine these exercises into a fitness circuit.

A fitness circuit is a series of different exercises, one after the other.

A fitness circuit should always start with stretches.

This warms up our muscles and reduces the chances of us getting an injury while we exercise.

There are lots of different ways to stretch your muscles to prepare for exercise.

Here we can see some leg and arm stretches.

After stretches, a heart-strengthening fitness circuit should have a series of aerobic exercises that are carried out for one to three minutes each.

Pause here and share with someone, what do you think some of these aerobic exercises could be? Thanks for sharing your ideas.

These exercises could include: brisk walking, jogging, star jumps, walking up steps, dancing, arm circles, air punches.

Perhaps you came up with some ideas for exercises like these.

Let's have a check for understanding.

How do aerobic fitness circuits help to improve heart health? Choose from the following.

A, they help to develop biceps and triceps.

B, increase the amount of oxygen you breathe in.

C, they increase your attention and focus.

D, they help to strengthen the heart.

Pause here while you decide how aerobic fitness circuits help to improve heart health.

Well done if you chose answer D.

Aerobic fitness circuits help to improve heart health by helping to strengthen the heart.

And now it's time for your next task.

I would like you to design a fitness circuit to improve heart health.

It should include at least four different aerobic exercises.

Draw or write down your circuit in a clear way so others could follow it.

Remember to include some stretches to warm up your muscles at the start of your circuit.

So pause here while you have a go at this task of designing a fitness circuit to improve heart health.

Enjoy your task, and I'll see you when you're finished.

So how did you get on with that task: designing a fitness circuit designed to improve heart health? Here's Sofia's: One, stretches to warm up; two, fast walk for three minutes; three, jog on the spot for two minutes; four, star jumps for one minute; and five, skip for one minute.

So, here's Sofia's circuit.

And she's asking, "Is it similar to yours?" Pause here and share with someone your fitness circuit, and see if you have some similarities with Sofia's.

Thanks for sharing.

For the next part of your task, I'd like you to explain why you chose the exercises in your circuit and how they contribute to improving heart health.

Pause here while you have a go at this part of your task.

Here's Sofia: "I started with stretches to warm up my body and muscles and to help avoid injury while exercising.

I chose walking, jogging, star jumps, and skipping because they are aerobic exercises that use large muscle groups in many parts of the body and will increase my heart rate.

Aerobic exercises like these help to strengthen my heart.

And here's Sofia: "Your explanation might be different to mine if you chose different exercises." Well done, everyone, for having a go at this task, designing your circuit, and explaining why you chose the exercises.

Now you've got a great aerobic exercise program that you can carry out yourself and share with your family and friends.

In our lesson "Healthy Hearts," we've covered the following: A healthy, balanced diet and being physically active are important for heart health.

Heart-pumping aerobic exercise is recommended for at least an hour a day for children.

Examples of aerobic exercise are brisk walking, running, swimming, and cycling.

Well done, everyone, for joining in with this lesson.

It was so great to explore what a healthy, balanced diet, what is heart-pumping aerobic exercise, and to come up with that aerobic exercise circuit of your own.

Which you now have in place, and you can use every day; you can share it with your family and friends.

Let's keep those hearts healthy.

I've really enjoyed teaching you, and I hope you've enjoyed this lesson too.

I'm looking forward to seeing you at another lesson soon.

And until then, stay curious.