Katherine Gunter, Ph.D. - Oregon State University Extension Service
Contents
1. Toolkit Overview The Balanced Energy Physical Activity BEPA Toolkit integrates physical activity and nutrition concepts through education and activity Nutrition concepts are linked to physical activity concepts and active games through an approach that explains the concept of balanced energy as a combination of healthful eating and regular varied physical activity The BEPA Toolkit provides educators with materials and activity ideas that can be used in and outside of the classroom and before during or after school to increase children s physical activity time at school BEPA represents an evidence based behaviorally focused program that seamlessly integrates the components of energy balance healthful eating and physical activity The BEPA Toolkitis Innovative Core nutrition messages are integrated with conceptually similar physical activity messages reinforcing the notion of energy balance through developmentally appropriate experiential learning activities and discussion about relevant key nutrition and physical activity concepts Versatile The BEPA Toolkit is for use in before during or after school settings indoors and outdoors The BEPA Toolkit can be used with any age appropriate nutrition curriculum to increase and integrate physical activity into existing lesson plans Practical The BEPA Toolkit provides all the materials necessary to get children active while also reinforcing the importance of healthy eating and a2. Be careful let s be safe and stay on our feet If you have trouble hopping with one foot you can hop with both feet Step 3 Kre you ready Leader calls out food names while students hop to the squares Continue until the allotted time has passed Monitor class for success hopping in correct direction balancing on one or two feet Discussion End the activity with a discussion about balancing your body and how it compares to balancing calorie intake and ounce Adapted from Mind and Body Activities for the Elementary Classroom 2008 Brain Breaks Michigan Department of Indoor Grades 3 5 Time 15 mins Get Ready Draw diagram on board to show game space see below vegetables me ma Trutts Stand with enough personal space for safe movements Demonstrate movements so all students are ready to move when the game begins Equipment Needed None STEP 3 Review the talking points that appear on the back of each activity card These will help shape your discussions and aid in integrating nutrition and physical activity concepts within your lesson plan Nutrition Key M essage Balancing Calories o Talking Points Find your own balance between food and physical Energy balance is very important to make sure that we get enough calories to activity Less active individuals generally need fewer sustain our activities Balance calories from food and beverages according to your calories than more active i
3. BOTH FEET Starting position Stand with your feet about shoulder width apart Bend your legs at the knee and then jump Straight up in the air as high as you can Swing your arms as you jump and reach toward the ceiling to go even higher HOP STAND ON ONE FOOT Starting position Stand with your feet about shoulder width apart Hop Swing one leg into the air bending your knee and raising your arms as you lift yourself off the ground Land back on the non swinging leg Switch sides Stand Swing one leg into the air but don t iump Try to keep your balance Switch leas IMAGINARY JUMP ROPE Pretend you are jumping rope Use real jump ropes when space allows Jump forward backward on one foot two feet Be creative 13 JUMPING JACKS Put your hands up in the air above your head palms facing inward and spread your legs out Quickly bring your arms to your sides and your feet together Repeat Stand straight up and slowly bring one knee up towards your chest while keeping your upper body stable then slowly bring the leg down Repeat with the other leg LUNGE FORWARD LUNGE Place your hands on your hips Standing with your feet together step your right leg forward and bend your left knee down toward the ground Make sure your right knee does not go past your right foot Your left knee should be pointing down and your right knee should be pointing forward Push up off your right foot and return to yo
4. is to increase physical activity not to teach movement skills Hop Around My PLATE Instructions Step Find a spot on the floor where you can have personal game space all around you demonstrate by extending arms and moving slowly around in a circle Each direction forward backward right left represents a food group Forward is vegetables have everyone hop forward and then back to original position backward is fruits hop backward and return left is grains practice right is meat amp beans practice OK back to starting position Step e When the game begins everyote stand on one en name as on one kar I the direction of the category that food belongs in et s try ar me shi 0 because BREAD is a GRAIN Keep your balance as long ag hopping with one foot you G bap with both Teet Step 3 hre OU Pem Leader calls out food names while students hap to the squares Continue until the allotted time has passed Monitor class for success hopping in correct direction balancing on one or two feet Discussion End the activity with a discussion about balancing your body and how it compares to balancing calorie intake and expenditure Source Adapted from Mind and Body Activities for the Elementary Classroom 2008 Brain Breaks Michigan Deparment of Education www eme cmich edu Indoor Grades 3 5 Time 15 mins Get Read y Draw diagram on board to show game s
5. least half your grains whole grains Balancing physical activity with Participate in muscle strengthening healthy eating physical activities Avoid oversized portions Foods to reduce Avoid sedentary activities Activities to reduce ae Choose food with low sodium Foods to Increase Choose activities with the most health Activities to Increase benefits STEP 2 Use the tabs in the Activity Card packet to find the section coinciding with the message pair you want to use Select an activity based on the location indoor outdoor age group and the amount of time available These details appear in the top right corner of the activity cards Hop Around My PLATE Instructions Step Find a spot on the floor where you can have personal game space all around you demonstrate by extending ams and moving slowly around in a circle Each direction forward backward right left represents a food group Forward is vegetables have everyone hop forward and then back to original position backward is fruits hop backward and return left is grains practice right is meat amp beans practice OK back to starting position Ste b 2 When the game begins everyone stand on one foot When I name a food hop on one foot in the direction of the category that food belongs in Let s try one BREAD Great job Everyone should have hopped to their LEFT because BREAD is a GRAIN Keep your balance as long as possible
6. of our movements 25 Q How often should you participate in muscle strengthening activities A At least 3 days each week Q What are some examples of muscle strengthening activities A Sit ups Push ups Climbing Gardening Also balance and flexibility activities such as standing on one foot and stretching Switch to Fat Free or Low Fat Milk Buy a Vowel Examples of Healthy Dairy Foods Drinks and Other Calcium Rich Foods Dairy Fat free or low fat milk yogurt frozen yogurt cheese pudding Calcium Rich Soymilk dark leafy greens spinach etc orange juice soybeans Choose Food with Low Sodium Stop and Scribble Examples of the Different Types of Physical Activity Benefits Physical stronger bones stronger muscles stronger heart feeling strong and healthy Mental Emotional reduced stress and anxiety increased confidence feel happier Social Physical activity is a great way to meet friends and have fun Drink Water Instead of Sugary Drinks True or False Sample True False Questions about Sugary Drinks and Sedentary Activities Q It is not important to drink water every day A False Your body needs water every day to remain healthy Q Fruit juice is healthy so you can drink as much of it as you want A False 100 fruit juice is good for you but it also has a lot of sugar so you should drink it in moderation Q If there are soda machines in school that means it is okay to drink soda at lunch A Fals
7. responsibility e Students who are unengaged may find the activity too easy too hard silly or embarrassing Try to gauge the reason children are unengaged and adjust the activity accordingly e As explained in the BEPA Toolkit Instructions Page 9 be sure to demonstrate all the movement skills needed for an activity prior to beginning that activity If children struggle with particular movements or skills adjust the activity so everyone can fully participate More classroom management for physical activity information can be found at http www pecentral org climate Classroom Arrangement Some classroom arrangements are more conducive to encouraging physical activity than others Below are four possible classroom layouts to be considered for use with the BEPA Toolkit Be sure to consult with classroom teachers before making any changes to the classroom layout Horseshoe __ activity space Staggered BD desk Cluster Tight Row Adapted from ABC for Fitness Teacher Manual Copyright 2006 David Katz Revised September 2008 5 Using the BEPA Toolkit STEP 1 Select a Nutrition Physical Activity message combination If you are pairing the BEPA Toolkit with a nutrition education curriculum select a Nutrition Physical Activity message combination that integrates well with the lesson you will be delivering You can also select an activity using the Activity Index found on Page 22 Balancing Calories Make at
8. Balanced Energy Physical Activity Toolkit 4 i low fat Ee do dairy moderation 8 increase Ny ecrease F PeT balance enjoy i computer time Increase User Manual Author Katherine Gunter Ph D Assistant Professor and Extension Specialist School of Biological and Population Health Sciences Extension Family and Community Health Program Brendan Klein MPH Extension Family and Community Health Program Revised November 2013 Contents MOOC TO ie Cert erer nT crt n rae tte re ee teat eee reer rrr 3 TOONI HIVO NOI V aese 4 GEC TOON NANa Ce E 5 Ueo RE TOO R ees ents 6 MOVEMENT SKINS GIOSSAT Y sione acensar n SE Eaa SEn 11 Healthy Living Terminology GlOSSaTY s se sessnssrsseoreonesrsennrnsnnensnnnneoresnnns 20 ACV Y CR eea E E 22 Additional Activity RESOUTCEeS se sesssssssresresresrsnennnonsnnnnnnnnnnnrnnnonnsnnnnenronnnns 25 Balanced Energy Physical Activity Toolkit 09 bh o Gs CD OY EE balance Ja Y ry OF la EZZ The Importance of Physical Activity Increasing physical activity and improving nutrition have been identified as two of the greatest challenges currently facing Americans Regular physical activity in childhood and adolescence has been linked to healthy bones and muscles improved blood pressure and cholesterol levels reduced stress and anxiety and increased self esteem 1 Data have also shown that active children are far more likely to remain active as adults 5
9. ctive living The BEPA Toolkit can help schools meet physical education standards requiring 150 minutes of weekly physical activity for elementary age children The BEPA Toolkit is NOT an exercise program designed to build strength endurance or physical skills Although these things may occur as a result of using the kit the primary goals of the kit are to increase children s physical activity levels and reinforce the components of energy balance healthful eating and physical activity om Energy FA my Toolkit aes fat moderation MF i balance th oy a nory Item Per Kit Activity Card Packet 1 All 4 Kids CD DVD 1 Balloons 25 Bean Bags 32 Set of Numbered Cards 1 Dice Foam Basketballs 10 Inflatable Beach Balls 20 Jump Ropes 16 MyPlate Poster 1 Plastic Bin 1 Plastic Buckets 4 Plastic Cones Blue 5 Plastic Cones Orange 5 Rubber Disks Poly Spots 24 Scarves 32 Classroom Management General Tips e Before you begin using the BEPA Toolkit establish a clear set of rules for each of your classes These rules should focus on ensuring safety and proper use of the toolkit materials e Work with your class to create a freeze word that indicates to students that they should immediately stop what they are doing This will help to ensure safety and allow you to regain control of the class at any time e Encourage disruptive students to properly engage in the activities by giving them a special role or
10. dy Pars o d Moving Comers e FoodGroupRase moe y Buya vowel s Cabium Bal o o y aea a ee o COE a comme O Empty Calories room fT Copycat o A e a a SnowballFun oom fT Over Under Around and Through noconourooon Choose food with low sodium Stop and Scribe o o 23 Healthy Says Always on the Move Tightrope Have a Ball What s My Activity Moovin amp Groovin Human Banana Soda Pop True or False Activate the Alphabet Animal Acts World s Strongest Students 24 Additional Activity Resources Some activities require the instructor to come up with examples or a set of questions about the lesson Resources for those activities can be found below Balancing Calories Moving Questions Sample Questions about Balancing Calories Q What does it mean to balance your calories A Caloric balance is when the calories you eat drink are balanced by the calories used in normal body functions daily activities and exercise It is important to balance your calories in order to remain healthy and fit Q Should all people of the same age size and gender consume the same amount of calories A No Generally active people should eat more than less active individuals Even if two people have the Same appearance the more active person will need more nutritious foods and calories to fuel those activities Q How do I balance my calories A In order to balance your calories it is importa
11. e Soda has a lot of sugar and empty calories with no nutritious value If possible you should not drink any soda or drink it very rarely Q Sedentary activities are when you are inactive and not moving around A True Watching TV playing video games and spending time on the computer are all examples of sedentary activities Q Itis okay for you to be sedentary inactive for several hours each day as long as you exercise fora little while A False Children should avoid being inactive for more than two hours at a time to remain healthy Q Sleep is a sedentary activity A False Although you are not active while you are sleeping it is not considered a sedentary activity Getting enough sleep is important in order to remain healthy and grow into a strong adult 26 References and Resources 1 Centers for Disease Control 2012 June 7 Adolescent and school health Physical activity facts Retrieved from http www cdc gov healthyyouth physicalactivity facts htm 2 Centers for Disease Control 2011 February 16 Physical activity and health The benefits of physical activity Retrieved from http www cdc gov physicalactivity everyone health index html 3 Dietary Guidelines Advisory Committee 2010 Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans 2010 to the Secretary of Agriculture and the Secretary of Health and Human Services Washington DC USDA ERS 4 National Associa
12. e effectively and with greater stability Benefit Dense Activity Activity that includes many different fitness components and benefits such as strengthening cardiovascular balance flexibility and coordination Examples of benefit dense activities include ice skating gymnastics and rock climbing Bone Building Strengthening Activities Weight bearing activities such as jumping soccer dance gymnastics and running games with lots of direction changes and stops go s such as tag are great for bone building It s important to include some activities that are good for bone such as jumping and muscle strengthening exercises Cardiovascular Fitness A health related component of physical fitness describing the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity Coordination Coordination in fitness refers to the ability especially of several muscles or muscle groups to smoothly execute complicated movements Empty Calories Calories from solid fats and or added sugars that provide no nutritional benefit Energy Balance The balance of calories consumed from foods and beverages Energy In with calories burned from physical activity like walking climbing stairs playing sports or playing at recess getting dressed eating cleaning your room reading or sleeping Energy Out Flexibility The range of motion at a joint Flexibility exercises are important because they improve
13. et about shoulder width apart While keeping your toes on the ground raise the heels of both your feet into the air Hold your heels up for a few moments before lowering them back to the ground Repeat Be careful to keep your balance WALKING HEEL TO TOE Walk in a straight line so that the heel of your front foot is always placed directly in front of the toes of your back foot Look up so you don t walk into a classmate a wall or a desk 18 Walk forward in a straight line but when you step with your right leg cross it in front of left leg and when you step with your left leg cross it in front of your right You could also do this travelling in a sideways direction When vou move sideways this is called a qrapevine 19 Healthy Living Terminology Glossary Aerobic Physical Activity Promotes cardiovascular heart health It is important to spend at least 60 minutes a day doing moderate to vigorous physical activity This may include activities such as running jogging walking swimming and dancing Balance The body s ability to maintain stability while stationary or moving Balance Activities Activities that help build coordination and lower the risk of falls especially as we get older Balance exercises are not hard and can be a great activity for children parents and grandparents to do together Practicing balance e g standing on one leg walking heel to toes enables you to be able to do all activities mor
14. gement and increased energy emotional mental benefits such as improving your mood and social benefits because physical activity is fun and a great way to make new friends Personal Space When each child is standing they should have enough room so that when they spread out their arms they are not touching other individuals Pulse The rhythmical throbbing of arteries produced by the regular contractions of the heart Your pulse can be found by placing the pointer and middle fingers of the right hand on the left wrist in line with the left thumb just below where the wrist bends By counting your pulse you can determine the heart rate response during a light moderate and vigorous activity Sedentary activities Sedentary activities include sitting in front of the computer watching TV and playing video games Two or more hours of inactivity are discouraged for children especially during daytime hours Strength The ability of a muscle or group of muscles to exert force Tandem Walk A balance exercise in which the toes of the back of the foot touch the heel of the front of the foot at each step Unhealthy Food Foods high in solid fats added sugars and salt These are foods that should be avoided or eaten on very rare occasions Vigorous Intensity Physical Activity Any physical activity done at 6 or more times the intensity of rest on an absolute scale These activities may include walking up hills and running games If yo
15. ion Repeat to the other side c SIDE TO SIDE JUMPS Starting position Stand with your feet about shoulder width apart Extend your right leg to the side and jump to the right Bring your left leg along as your right foot makes contact with the ground Repeat with your other leg 16 SIT UPS Lie on the ground on your back and bend your knees so your knees point up toward the ceiling Without moving your legs or pulling on your head neck bring your chest up toward your knees Slide your hands along the floor toward your feet Slowly lower your back down to the ground and repeat SKIPPING Starting position Stand with your feet about shoulder width apart Lift your right knee straight up toward your chest At the same time jump into the air using your left leg Once you have landed switch legs and repeat SQUATS DEEP SQUATS Starting position Stand with your feet about shoulder width apart Bend your knees and lower your body so your moves bottom down and backward pretend like you are going to sit back ina chair Try to keep your weight more on your heels than on your toes When you have lowered to about the height of a chair pause and then use your leg muscles to stand back up 17 STAR JUMPS Start in a tucked or squat position a Then jump up and explode into the air Spread your arms and legs out to make a star as you jump b TOE RAISES Starting position Stand with your fe
16. ndividuals activity level Are there days of the week that you are more active than others Do you eat differently on those days Are you hungrier on those days PK Conce pt val Connection Have class participants think about their own daily activity Should all people of z aa g similar size and gender eat the same number of calories Discuss how two Balancing physical activity with healthy sari can be fee aie aeae comes cle cially tak Won nah eating more active than the other they need more calories see the Fuel your Fun chart Talk to participants about energy balance Ask them to think of ways that weight Balance time spent doing sedentary activities with active might increase i e reducing PA or increasing calories or decrease i e increasing time The more you participate in sports active play and PA or reducing calories Is one better than the other Discuss other physical activities the more nutritious foods you need to fuel those activities STEP 4 Review the Get Ready section and complete each of the listed steps Demonstrate the highlighted movement skills that appear in the activity instructions so all students are ready to move when the activity begins Provide other movement options if necessary so that all students are able to participate See the Movement Skills Glossary on Page 11 for help with demonstrating movements for students Remember that the goal of the BEPA Toolkit
17. nt to choose and consume healthy foods and beverages and to be physically active This will help you to live a healthy lifestyle Q What happens when you do not balance your calories A When your calories are out of balance you may gain or lose weight Having unbalanced calories may also lead to some health problems Q What are some ways that your calories could become unbalanced and your weight could increase or decrease Is one better than the other A Increasing decreasing physical activity OR increasing decreasing caloric intake Either gaining or losing too much weight can be unhealthy It is important to balance your calories in order to remain healthy and grow up big and strong Make Half your Grains Whole Grains Four Corners Race Against Time Sample Questions about Whole Grains and Muscle Strength Q How much of the grains you eat should be whole grains A At least 50 but the more the better Q Why is it important to eat whole grains A Eating whole grains provide many health benefits Whole grains provide more nutrients and are better for our bodies than refined grains Q How do you know if a food is made from whole grains A Look on boxes and labels of foods like cereals breads crackers rice and pasta Choose foods that say they are made from 100 Whole Grains Q Why is it important to participate in muscle strengthening activities A Our muscles are an important part of our bodies that we use to do all
18. pace see below vegetables pen wm Stand with enough personal space for safe movements Demonstrate movements so all students are ready to move when the game begins Equipment Needed None STEP 5 Follow the instruction steps on the activity card End the activity with a brief discussion about the lesson topic Use the information provided on the back of the card to guide discussions Hop Around My PLATE aims and moving Pave aaa in a ae Each direction forward backward right left represents a food group Forward is vegetables have everyone hop forward and then back to original position backward is fruits hop backward and return left is grains practice right is meat amp beans practice tne category tnat tood belon py balance as Fai EERE Be careful let s be safe and stay on our feet If you have trouble Source Adapted from Mind and Body Activities for the Elementary Classroom 2008 Brain Breaks Michigan Deparment of Education www eme cmich edu Indoor Grades 3 5 Time 15 mins Get Ready Draw diagram on board to show game space see below vegetables ji mae iuis Stand with enough personal space for safe movements Demonstrate movements so all students are ready to move when the game begins Equipment Needed None 10 Movement Skills Glossary ARM CIRCLES Reach and stretch your arms out wide to your sides in opposite directions Circle your arm
19. s forward back or in opposite directions Arm circles can be small or big fast or slow two arms or one arm at a time CHAIR STANDS Stand in front of a chair with your feet shoulder width apart Sit back into the chair and quickly stand up Try to stand up without using your arms to help CROSS OVER KICKS Starting position Stand with your feet about shoulder width apart Kick your left leg across the front of your right knee bring it back to starting position Kick your right leg across the front of your left knee and bring it back to starting position DRIBBLING THE BALL There are two ways you can dribble a ball Basketball Bounce the ball off the ground and back up using your hands Try to keep the ball under your control for as long as you can soccer Kick the ball softly in front of you as you run Try to keep the ball close to your feet rather than kicking it far away FORWARD KICKS Starting position Stand with your feet about shoulder width apart Kick your right leg forward in front of your body and bring it back to starting position Kick your left leg forward in front of your body and bring it back to starting position Be careful not to kick other students GALLOP Starting position Stand with your feet about shoulder width apart Extend one leg forward and then bring the other leg behind it Always lead with the same leg while the other tries to catch up 12 HOP JUMP WITH
20. the ability of a joint to move through its entire range of motion and help protect muscles Flexibility Activities These activities may help to reduce the risk of injury when doing other activities Flexibility exercises e g stretching keep your muscles healthy and limber and allow muscles to move through an entire range of motion Healthy Food Foods from plants or animal products that provide essential nutrients and energy for growth health and life Particularly vegetables fruit lean protein whole grains and fat free dairy items 20 Moderation Not doing something excessively Avoiding extremes Moderate Intensity Physical Activity Any activity done at 3 to 5 9 times the intensity of rest Typically you can talk during these activities but cannot sing Moderate intensity physical activity can be very different for every individual Muscle Strengthening Activities Activities that increase skeletal muscle strength power endurance and mass Children and adolescents should include muscle strengthening activities at least 3 days a week Muscle strengthening activities include playing games such as tug of war push ups sit ups and climbing My Plate Food Groups Vegetables Fruits Grains Protein and Dairy Physical Activity Any bodily movement produced by the skeletal muscles that uses energy Physical Activity Benefits Benefits of physical activity include physical benefits such as reduced risk for disease weight mana
21. tion for Sport and Physical Education 2012 Physical activity for children A statement of guidelines for children ages 5 12 Retrieved from http www aahperd org naspe standards nationalGuidelines PA Children 5 12 cfm 5 President s Council on Fitness Sports amp Nutrition 2012 PCFSN research digests Health benefits of physical activity during childhood amp adolescence Retrieved from http www fitness gov childhood htm 27 Funded by USDA NIFA Grant Number 2011 68001 30020 2013 Oregon State University Extension Family and Community Health Program Contributing authors Gunter K B Klein B D All rights reserved
22. u are doing a vigorous activity you can only say a few words without stopping to catch your breath It is recommended children and adolescents participate in vigorous activity at least 3 days per week Vigorous intensity physical activity can be very different for every individual 21 Activity Index All the activities included in the BEPA Toolkit are listed below Activities requiring larger activity space as well as those activities that involve relevant topics MyPlate Breakfast Dance Activities are indicated MyPlate Breakfast Dance Song Food Groups Activities Balancing Calories Hop Around My Plate nN Toss Across Moving Questions Dicey Moves Speed Scarves Line Up for Balance Bean Bag Balance a A Healthy Week Food Group Fitness Bean Bag Football I m a Food You re a Food e e _ e ee We Like to Move lt Bucket Ball Avoid oversized portions Amoeba Racing Blog Tag Take a Break Like to Move Dance Ball Roll Up Bung A Low Ready Go Foods to increase Food Group Ball Pass Color My Plate Food Group Fun Activity Stations aa N N Partner Tag OUTDOOR ee Overhead Relay Fruit and Veggie Volleyball Nmoonournoon Findthe vege s G Fruitand Vegge Fun Frat Salad o mooo o S Fruit and Veggie Ziozag Color My Plate Tag 00 amon O O O MusceTag ron FourComes moon O A Race AgainstTime d Crossthe River o a Dancing Bo
23. u starting position Repeat with your left leg 14 MARCH WITH HIGH KNEES March forward or in place As you bring each knee up bring it as high toward the ceiling as possible OVERHEAD REACHES Put your arms above your head now pretend like you are climbing a rope so as the right arm comes down your left arm reaches up higher and vice versa PUSH UPS Starting position Place your hands on the floor about shoulder width apart in a comfortable position Extend your legs behind you and rise up onto your toes Keep your body straight no Sagging hips or bottoms in the air with your head up You will be holding your body up on four points toes and hands in a straight line If you can bend your elbows and lower your whole body toward the floor and then push back up to the starting position You can also try it on your knees Another option is to just try holding yourself in the starting up position SHOULDER BLADE SQUEEZES Stand or sit with your back straight Slowly squeeze your shoulder blades together by moving your shoulders backward Imagine your shoulder blades touching Hold for a few seconds relax and repeat SHUFFLE SIDEWAYS SLIDE Starting position Stand with your feet about shoulder width apart a Keep one foot planted in place and step out to the side with the other leg so you are standing in a straddle position b Slide your planted leg over so that you are standing in the starting posit
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