Home Economics - Junior Secondary 1 - Good posture and exercise

TERM: 1^ST TERM

WEEK: 8

CLASS: Junior Secondary School 1

AGE: 12 years

DURATION: 40 minutes each for 2 periods

DATE:

SUBJECT: Home economics

TOPIC: Good posture and exercise

SPECIFIC OBJECTIVES: At the end of the lesson, the learners should be able to

1. ) State and explain the types of Posture
2. ) Outline the Guidelines for Maintaining Good Posture
3. ) Explain the Meaning of Exercise
4. ) State the Importance of Exercises to the Body

INSTRUCTIONAL TECHNIQUES: Identification, explanation, questions and answers, demonstration, story-telling, videos from source

INSTRUCTIONAL MATERIALS: Recommended Home economics textbooks for Junior Secondary School 1

INSTRUCTIONAL PROCEDURES: PERIOD 1-2:

NOTE

GOOD POSTURE AND EXERCISE
Types of Posture:

• Standing Posture: Refers to the way the body is positioned when standing. Proper standing posture involves keeping the head aligned with the spine, shoulders relaxed and back, and weight evenly distributed on both feet. Good standing posture prevents strain on the back, legs, and joints.
• Sitting Posture: This type of posture refers to the position of the body when sitting. In good sitting posture, the back is straight, the shoulders are aligned with the hips, and the feet are flat on the floor or supported by a footrest. The knees should be at a 90-degree angle to reduce pressure on the lower back.
• Sleeping Posture: The way the body is positioned while sleeping. A good sleeping posture involves lying on your back or side with proper support for the head, neck, and spine to maintain their natural alignment. Sleeping on the stomach can strain the neck and back, so it’s best avoided.
• Walking Posture: Refers to the posture maintained while walking. Good walking posture includes keeping the head up, shoulders back, and the spine aligned. The arms should swing naturally with the movement, and the feet should land heel-to-toe to avoid unnecessary strain.

Guidelines for Maintaining Good Posture:

• Keep Your Spine Aligned: Ensure that your head, neck, and spine are in a straight line whether you’re sitting, standing, or walking. Avoid slouching or leaning forward.
• Distribute Weight Evenly: When standing, keep your weight balanced on both feet, with your knees slightly bent. Avoid locking your knees.
• Relax Your Shoulders: Keep your shoulders back and relaxed, not hunched forward. Try to pull your shoulder blades gently together.
• Engage Your Core Muscles: Keep your abdominal muscles engaged, especially when sitting or standing for long periods. This provides support for your spine.
• Maintain Proper Alignment When Sitting: Sit with your back straight, feet flat on the floor, and knees at a 90-degree angle. Use a chair with good lumbar support or add a cushion for extra support.
• Avoid Prolonged Sitting or Standing: Take breaks to stretch or walk around to avoid stiffness. Alternate between sitting, standing, and walking throughout the day.

Exercise

Exercise refers to physical activity that is planned, structured, and repetitive with the goal of improving or maintaining physical fitness, health, and well-being. Exercise can involve various forms of movement, such as strength training, aerobic activities (e.g., walking, running, cycling), flexibility exercises (e.g., yoga, stretching), or balance activities (e.g., tai chi). It is typically done to improve cardiovascular health, muscle strength, endurance, and overall body function.

Importance of Exercises to the Body:

• Improves Cardiovascular Health: Regular exercise strengthens the heart and improves blood circulation, reducing the risk of heart disease, high blood pressure, and stroke.
• Increases Strength and Flexibility: Exercise helps to build muscle strength and improve flexibility, which enhances mobility, reduces the risk of injury, and supports good posture.
• Boosts Mental Health: Physical activity has been shown to reduce stress, anxiety, and depression, releasing endorphins (feel-good hormones) that enhance mood.
• Enhances Weight Management: Exercise helps to burn calories, contributing to weight loss or weight maintenance, and promoting healthy body composition.
• Strengthens Bones and Joints: Weight-bearing exercises such as walking, running, and resistance training help to increase bone density and strengthen the joints, reducing the risk of osteoporosis and arthritis.
• Improves Sleep Quality: Regular exercise can improve sleep patterns, promoting better rest and helping to combat insomnia.
• Boosts Immune System Function: Exercise supports the immune system, helping the body to fight off illnesses and infections more effectively.
• Increases Longevity: Regular physical activity has been linked to a longer lifespan by reducing the risk of chronic diseases like diabetes, cancer, and heart disease.

EVALUATION:

1. Explain the differences between good posture and bad posture, and describe how each affects the body over time.
2. What are the key guidelines for maintaining good posture, and why is each guideline important for body health?
3. Describe the various types of posture (standing, sitting, sleeping, walking) and explain how each type can affect your body if not maintained correctly.
4. How does regular exercise benefit the body in terms of cardiovascular health, mental well-being, and overall physical fitness?
5. Explain how poor posture and lack of exercise can contribute to common health problems like back pain, joint issues, and decreased energy levels.

CLASSWORK: As in evaluation

CONCLUSION: The teacher marks their books and commends them positively