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SUPPORTING A HEALTHIER FYLDE
Name:
Class:
School:
Life Style Coach:
AFC FYLD E
COMMUNITY FOUNDA TION
HELPING KEEP FYLDE ACTIVE
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Clinical Commissioning Group
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WELCOME FROM SYD
Hi Guys,
On behalf of The AFC Fylde Community Foundation, I’d like to welcome you to
my wonderful book of healthy tips. Make sure you keep
this book safe, as it’s got lots of handy tips on how to
keep you and your family fit and healthy!
Make sure you listen carefully to your lifestyle coach
as he or she will have lots of handy tips on how to
keep healthy and with the opportunity to win
a free mascot package supplied by AFC Fylde
for the person who shows the most progress
over this programme, it pays to listen!
I hope you enjoy the Get On Board programme, and I
hope to see you down at AFC Fylde soon. Bring along
the free ticket your lifestyle coach will pass to you at the
end of the programme.
SYD’S TIPS
HOW TO STAY HEALTHY
Make sure you are physically active, taking part in at least
one hours physical activity a day.
Physical activity will strengthen your heart, lungs and muscles.
Being active prevents weight gain, as it provides a balance between input
(food) and output (energy burned) and it will also make us feel better.
Eating five portions of fruit and vegetables every day will give you enough
vitamins and minerals to keep fit and healthy.
Try to drink eight glasses of water a day instead of fizzy drinks. This will
improve your hydration and also improve your concentration in class as well.
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Clinical Commissioning Group
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GET ON BOARD ACTIVITY PROGRAMME
Can you make a list of what things you think are
good for keeping you fit and healthy?
FILL IN THE MISSING WORDS...
The answers are in the boxes below
Regular activity is imporant for a healthy H
Being active makes our muscles S
It improves our Co- , F
We use F for E
If we eat too much and E too L
we may put weight on.
Being active helps us to S at night.
HEART
FLEXIBILITY
ENERGY
STRENG
TH
and L
and S
LUNGS
LITTLE
CO-ORDINATION
STRONG
SLEEP
EXERCIS
E
FOOD
ONCE YOU HAVE DONE THIS, DESIGN A POSTER
THAT ILLUSTRATES A HEALTHY LIFESTYLE.
PLEASE TURN TO PAGE 15
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Clinical Commissioning Group
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NOW IT’S TIME TO TEST YOUR KNOWLEDGE. TRY AND
FILL IN AS MANY OF THESE MISSING SECTIONS BELOW.
C ARBOHYDRATES
Carbohydrates give us E
our day to day lives.
to get on with
1.
What are two types of carbohydrates? 2.
Carbohydrates are found in sugary and starchy foods like:
PROTEIN
We need protein to help to B
and Rour muscles.
They also provide E
Top athletes eat lots of protein.
What foods do you find protein in?
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Clinical Commissioning Group
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DAIRY
Milk and dairy products, such as cheese and
yoghurt, are great sources of protein and calcium.
To make healthier choices, go for lower-fat milk
and dairy foods.
Because they’re good sources of protein and calcium,
milk and dairy products form part of a healthy diet.
Calcium helps to keep our bones and teeth strong. The calcium in dairy foods
is particularly good for us because our bodies absorb it easily
What food and drinks do you find dairy in?
FRUIT & VEG
Fruit and vegetables are essential for a
“balanced diet”
We need fruit and vegetables for their
V and M
. These help
protect our bodies against illness and viruses.
How many different fruit and vegetables can you name?
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Clinical Commissioning Group
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FOOD & DRINK GAR
HIGH IN FAT / SU
Fats and sugar are both sources of energy for the
body but did you know that there are
different types of fat?
Saturated fat is found in foods such as
cheese, sausages, butter, cakes, biscuits and pies.
Unsaturated fats, on the other hand, can help to lower cholesterol and
provide us with the essential fatty acids needed to help us stay healthy.
Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources
of unsaturated fat.
Try to cut down on foods that are high in saturated fat and have smaller
amounts of foods that are rich in unsaturated fat instead.
Fats give us E . Saturated fats are healthy for our H . Too
much saturated fats are bad for our bodies, as they can block the arteries
from our heart. This makes it difficult for our heart to perform properly.
Sugar occurs naturally in foods such as fruit and milk, but we don’t need to
cut down on these types of foods. Sugar is also added to lots of foods and
drinks such as: .
Eating too much sugar can lead to T decay. Having too much sugar
can lead to illnessess such as type 2 diabetes.
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Clinical Commissioning Group
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CAN YOU LABEL THE
FOOD PLATE?
Can you remember the different food groups we learned earlier on?
Try and label the food plate below with the name of each food group shown.
The eatwell plate highlights the different types of food that make up our diet,
and shows the proportions we should eat them in to have a healthy, balanced
diet.
It’s a good idea to try to get this balance right every day, but you don’t need
to do it at every meal. You might find it easier to get the balance right over a
longer period, like a week. Try to choose options that are lower in salt when
you can.
Eating healthily is about eating the right amount of food for your energy needs.
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Clinical Commissioning Group
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YOUR MEALS
Out of all the foods shown, can you create your own healthy three course meal?
Make sure it’s as balanced and healthy as you can.
Remember to also put a drink in with it.
STARTER
MAIN
DESSERT
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Clinical Commissioning Group
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THE SKELETON
Working in groups,
label the bones and fill in
the missing words
CRANIUM FEMUR
FL ANGES
TIBIA
FIBULA
TARSAL’S
HUMOUR
METATARSALS
SPINE
C ARPEL’S
METAC ARPALS RIBS
There are
human skeleton.
bones in the
These can be put into the
following groups:
1.
2.
3.
4.
The skeleton does three important
jobs, it helps us to around, it
supports the
and it the
organs inside the body.
Bones are made from
and they are very hard.
Bones are
and grow with us.
Without our skeletons we would look
like
!
MISSING WORDS
MOVE
206
SHORT
FLAT
LONG
CALCIUM
IRREGULAR PROTECTS
ALIVE
STRONG
BODY
BLOBS
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Clinical Commissioning Group
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MUSCLES
Label the muscles and fill
in the missing words
DELTOID
QUADRICEP
ABDOMINALS
C ALF
HAMSTRING
TRICEP
BICEP
PECTORAL
GLUTEUS MA XIMUS
There are over
muscles in the human body which can be put into the following
groups;
1. C2. S3. S
Our muscles make up nearly of our body weight with each muscle being
made up of tissue. This tissue is made up of thousands of
and
. In order to move, our muscles work in .
Our muscles are attached to our by tendons which allow us to move.
Whilst one muscle
the other
. To make our muscles
we should take part in for an each day.
OUR MUSCLES ALSO WORK IN THREE DIFFERENT WAYS;
1.
(only work when we ask them to).
2.
(work unconsciously without us asking them to)
3.
(involuntary - there is only one muscle in the body like this
which is the
650
CARDIAC
SMOOTH
SKELETAL
HALF
MISSING
WORDS
ELASTIC
FIBRES
CELLS
BONES
PAIRS
CONTRACTS
RELAXES
STRONG
EXERCISE
HOUR
VOLUNTARY
INVOLUNTARY
HEART
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Clinical Commissioning Group
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SKELETON QUIZ
Circle the correct answer
?
1. WHY DO WE HAVE A SKELETON
a. To protect important organs, to help us
move and support the body.
b. To keep us strong, tall and looking good.
c. To keep us warm, and to stop us from falling over.
2. WHAT PROTECTS THE HEART AND LUNGS?
a. Skull
b. Ribs
c. Backbone
3. WHAT IS THE CORRECT NAME FOR YOUR SKULL?
a. Scapula
b. Humerus
c. Cranium
4. WHAT IS THE LONGEST BONE IN YOUR BODY?
a. Femur
b. Spine
c. Humerus
5. WHICH PART OF THE SKELETON
PROTECTS YOUR BRAIN?
a. Cranium
b. Ribs
c. Pelvis
TOTAL
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Clinical Commissioning Group
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KEEPING FIT
The warm up and cool down are an essential part of being physically fit. There is no
doubt that time spent on warming up and cooling down will improve your athletic
level of performance and improve the recovery time it takes your body to recover from
exercise.
There are two main types of stretches that can be used when exercising, dynamic and
static.
WHY DO WE WARM UP?
DYNAMIC STRETCHES
Can you maybe think of a few more to create a warm up drill that is
beneficial for your PE lesson?
In this case it’s going to be a football match so think hard and lets see who
can create the best warm up.
NOW WORKING TOGETHER DESIGN YOUR OWN
WARM UP DRILLS WHICH YOU CAN DO BEFORE
A P.E. LESSON.
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Clinical Commissioning Group
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STATIC STRETCHES
Static stretches are stretches holding
the muscle for approximately
10 seconds. These stretches are
performed in a stationary position.
Static stretches are more appropriate
in a cool down as they help muscles
to relax, realign muscle fibres and
re-establish their normal range of
movement. Always remember to stretch
each muscle for the same amount of time
to assure your muscles are getting the
right amount.
Work in a group to create and
perform static stretches in a cool
down.
Remember that it is very important
to have a cool down so the stretches
must be done correctly.
COOL DOWN
WHAT ARE THE BENEFITS
OF A COOL DOWN?
Reduce the potential of DOMS (delayed onset of muscle soreness)
Reduce the chances of dizziness or fainting caused by the pooling of blood in
the muscles.
Reduce the level if adrenaline in the blood which allows the heart rate to return
to resting rate.
Five to ten minutes of jogging / walking, which will help decrease your body
temperature and remove waste products from your working muscles.
Reduce the level of adrenaline in the blood which allows the heart rate to
return to resting rate.
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Clinical Commissioning Group
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FINAL QUIZ
E S Y R
I
A D P E Q G B Q J M
S C E S
I
C R E X E P T O U I
N A E L C S U M V H Y P P N N
I
R G F B R S W K M A W J Z E
M B J S O A S
I
Y G J
I H C R
A O K S D O T B H C P K E K A
T H J H N G T G I G W X O V L
I
Y
I
A N L N B E T B O F X S
V D O H X L Q I
A V O B X K D
N R L O B A U W N L D S O W K
W A U C M B F E
I N L F L H S
B T N K G T B Q V Z U W U F W
V E G E H E A R T R F R H S H
G Y S Y X N F R U I
T X W O I
I G V O E X H G N I
L C Y C O
FRUIT
VEGTABLES
DAIRY
VITAMINS
MINERALS
EXERCISE
HEART
LUNGS
CARBOHYDRATE
FOOTBALL
NETBALL
HOCKEY
RUNNING
CYCLING
MUSCLE
1
2
3
A
4
5
6
8
10
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9
7
Across
3. Fruit and vegetables provide our bodies
with this
4. Protects your lungs
7. Too much __________ can lead to
gaining weight
9. A type of stretch whilst moving
10. Portions of fruit and vegetables you
should eat in a day
Down
1. The heart beats ____________ while
exercising
2. What food group is bread located within
5. Dairy foods contain lots of this vitamin
6. Pumps blood around your body
8. Protects your brain
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Clinical Commissioning Group
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Clinical Commissioning Group
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A.F.C FYLDE
6 Station Road, Kirkham, PR4 2AS
www.afcfylde.co.uk
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Clinical Commissioning Group
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