Home Economics - Junior Secondary 1 - Good posture and exercise

TERM: 1^ST TERM

WEEK: 9

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. ) List Suitable Exercises for Some Parts of the Body
2. ) Discuss the Guidelines for Exercising 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
Suitable Exercises for Some Parts of the Body:

a.) Upper Body (Arms, Shoulders, Chest, Back)

• Push-ups: Great for strengthening the chest, arms, and shoulders.
• Bicep Curls: Focuses on strengthening the biceps.
• Triceps Dips: Targets the triceps (back of the upper arm).
• Shoulder Press: Works the shoulder muscles and upper back.
• Pull-ups: Excellent for strengthening the back, biceps, and shoulders.
• Chest Press (Bench Press): Focuses on the chest muscles, shoulders, and triceps.

b.) Core (Abdomen, Obliques, Lower Back)

• Planks: Strengthens the core, back, and shoulders.
• Crunches: Targets the abdominal muscles.
• Russian Twists: Focuses on the obliques (sides of the abdomen).
• Leg Raises: Helps strengthen the lower abdominals.
• Superman Exercise: Strengthens the lower back muscles.

c.) Lower Body (Legs, Hips, Glutes)

• Squats: Great for strengthening the quadriceps, glutes, and hamstrings.
• Lunges: Works the quads, hamstrings, and glutes.
• Leg Press: Focuses on the quads and glutes.
• Glute Bridges: Targets the glutes and hamstrings.
• Calf Raises: Strengthens the calf muscles.
• Step-ups: Great for legs and glutes, also improves balance.

d.) Full Body

• Burpees: A full-body exercise that works the chest, arms, legs, and core.
• Mountain Climbers: A dynamic full-body exercise that engages the core, arms, and legs.
• Jumping Jacks: Cardiovascular exercise that engages the whole body.

Guidelines for Exercising the Body:

1. Warm-Up Properly:
   • Always start with a warm-up to prepare the body for exercise. This could include light cardio (e.g., walking or jogging) and dynamic stretches to increase blood flow to muscles and reduce the risk of injury.
2. Set Realistic Goals:
   • Set achievable short-term and long-term fitness goals based on your fitness level. Gradually increase the intensity and duration of your workouts to avoid overexertion.
3. Choose the Right Type of Exercise:
   • Tailor exercises to your fitness goals and target areas. For example, cardio for weight loss, strength training for muscle building, flexibility exercises for mobility, and core workouts for improved posture.
4. Stay Hydrated:
   • Drink water before, during, and after exercise to prevent dehydration. Water helps regulate body temperature, maintain energy levels, and prevent muscle cramps.
5. Focus on Proper Form:
   • Correct form is crucial to prevent injury and ensure the exercise targets the right muscles. If unsure, consider consulting a trainer or doing exercises in front of a mirror to ensure good posture.
6. Rest and Recovery:
   • Allow your body to rest and recover, especially after intense exercise. This includes adequate sleep, and rest days, and active recovery techniques like stretching or yoga.
7. Gradually Increase Intensity:
   • Avoid jumping into intense workouts. Gradually increase the intensity, duration, or weight as your body adapts to your exercise routine to prevent injury and overexertion.
8. Incorporate Variety:
   • Mix up your exercises to prevent boredom, reduce the risk of overuse injuries, and ensure balanced development of all muscle groups.
9. Listen to Your Body:
   • Pay attention to how your body feels during and after workouts. If you feel pain (as opposed to the normal discomfort of exercise), stop and assess if you need to rest, adjust your form, or seek medical advice.
10. Maintain Consistency:

• Consistency is key to achieving fitness goals. Regular, well-balanced workouts will yield better results than sporadic or extreme exercise routines.

EVALUATION:

1. What are the benefits of incorporating a warm-up routine before exercising?
2. List three types of exercises suitable for strengthening the upper body and explain their effects.
3. How does proper hydration contribute to effective exercise performance and recovery?
4. Why is it important to focus on maintaining proper form while exercising?
5. Explain how gradually increasing the intensity of exercises helps prevent injury.

CLASSWORK: As in evaluation

CONCLUSION: The teacher marks their books and commends them positively