Healthy Dearborn Fun Healthy Resources – April 2021

Physical Activity

It’s national lawn and garden month, which means it is getting warmer outside! Enjoy the nice weather with this fun, OUTDOOR scavenger hunt with a chance to win prizes!

Nutrition

Healthy eating involves taking control of how much and what types of food you eat, as well as the beverages you drink. Make half of your plate fruits and vegetables. Dark green, red, and orange vegetables have high levels of the nutrients you need, like vitamin C, calcium, and fiber. Adding tomato and spinach—or any other available greens that you like—to your sandwich is an easy way to get more veggies in your meal. Check out the CDC’s BAM! Dining Decisions App to see how healthy you can make your plate!

https://www.cdc.gov/healthyschools/bam/mobileapp.html

Covid Resources:

Patients age 16 and up with an active myBeaumontChart account can sign up for a COVID-19 vaccine through Beaumont’s Save My Shot program. When you meet the State of Michigan’s criteria for vaccination and appointments are available, we will email you an invitation to schedule your appointment. Invitations will be sent based on prioritization and in order of registration. If you do not meet the current state criteria for vaccination, you can still complete the Save My Shot registration process. You will be placed on a waiting list until you become eligible. All vaccination appointments must be scheduled through myBeaumontChart. Walk-ins are not permitted.

Please visit www.beaumont.org/savemyshot

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.  

Healthy Dearborn: Healthy, Fun Resources – March 2021

Physical Activity 

Physical activity is just as important as eating right. Healthy students are better learners and getting enough daily physical activity can improve your academic achievement and mental well-being. Remember to build in several quick physical activity breaks throughout your day. Some examples of how to do this include: 

  • Getting active with videos, games or apps. Check out: 

Nutrition 

Did you know it’s National Nutrition Month? This is an annual campaign created by the Academy of Nutrition and Dietetics to invite everyone to learn more about making informed food choices and developing healthful eating and physical activity habits.  Learn more about it HERE 

A fun activity to celebrate National Nutrition Month. Print the quiz & the answer key HERE 

Covid Resources: 

Debunking Common Myths About COVID-19 Vaccines 

Beaumont experts help set the record straight on some common COVID-19 vaccine myths that can undermine the science and research that went into the development.  

Here are some common coronavirus vaccine myths and the truth behind each: 

Myth: The vaccine was rushed, so it’s probably not safe. 

Fact: The United States Food and Drug Administration closely monitored research by Pfizer and Moderna as the two companies worked toward a vaccine. The research suggests both vaccines have very little, if any, side effects, and is approximately 95% effective. 

Additionally, the FDA has rigorous scientific and regulatory processes in place to facilitate development and ensure the safety, effectiveness and quality of COVID-19 vaccines. 

In addition, Beaumont Health established a Vaccine Review Subcommittee comprised of experts in Infection Prevention, Research, Nursing and Pharmacy that will review all available data and make a recommendation to the Vaccine Steering Committee about proceeding to offer vaccine to employees, physicians and the community. Beaumont is committed to ensuring any vaccine provided to employees and the community is deemed safe by our expert panel. 

Myth: Delays or pauses in the process meant trials weren’t going well. 

Fact: Every scientific process, including creating vaccines, can have pauses or delays, but it doesn’t mean trials aren’t going well. Pauses or delays mean the safety system in place is working as it should, which is reassuring. 

Earlier this year, Johnson & Johnson and AstraZeneca paused COVID-19 vaccination clinical trials in an overabundance of caution for the safety of volunteers. They have since resumed the trials. 

Myth: I don’t want the COVID-19 virus injected into my body. 

Fact: The COVID-19 vaccine does not use dead or weakened strains of coronavirus. mRNA vaccines from Pfizer and Moderna are a new type of vaccine to protect against infectious diseases. To trigger an immune response, many vaccines put a weakened or inactivated germ into our bodies. Not mRNA vaccines. Instead, they teach our cells how to make a protein—or even just a piece of a protein—that triggers an immune response inside our bodies. That immune response, which produces antibodies, is what protects us from getting infected if the real COVID-19 virus enters our bodies. 

Myth: It’s safe for me to get vaccinated, but not my family. I don’t want the vaccine to get my family sick. 

Fact: Receiving a vaccine will not make other people sick. Additionally, because the COVID-19 vaccination does not use any form of the virus, either in a dead or weakened state, any risk which might have been a possibility in transmitting COVID-19 to family or friends is not plausible.  

Myth: I’ll get the first round of vaccine, but I won’t need the second. 

Fact: There are some viruses and some bacteria that we vaccinate against and one dose of the vaccine just doesn’t provide full immunity to prevent illness. Priming your immune system with the first dose allows it to react to it once, create some memory and then when you get exposed to it a second time through the second vaccination, it really develops that full, long-term memory. 

Myth: If I get vaccinated for COVID-19, I’ll be more vulnerable to illnesses. 

Fact: While the COVID-19 vaccine will work to teach your immune system to recognize and protect against coronavirus, it is not proven to make you vulnerable to other illnesses. You may experience the typical sore arm, slight fever or aches, but that’s a sign your immune system is active and getting ready to protect you against COVID-19, if necessary. 

Myth: Because vaccines are available, the pandemic is over. 

Fact: According to the CDC, while experts learn more about the protection COVID-19 vaccines provide under real-life conditions, it will be important for everyone to continue using all the tools available to us to help stop this pandemic, like covering your mouth and nose with a mask, washing hands often, and staying at least six feet away from others. Together, COVID-19 vaccination and following CDC’s recommendations for how to protect yourself and others will offer the best protection from getting and spreading COVID-19. 

Experts need to understand more about the protection that COVID-19 vaccines provide before deciding to change recommendations on steps everyone should take to slow the spread of the virus that causes COVID-19. Other factors, including how many people get vaccinated and how the virus is spreading in communities, will also affect this decision. 

Myth: The vaccine changes your DNA. 

Fact: The vaccine does not change your DNA. It’s called an mRNA vaccine, which is a type of vaccine that causes your cells to make an inactive part of virus that triggers an immune response. That immune response is what protects us from getting infected if the real COVID-19 virus enters our bodies. 

FOR MORE INFORMATION AND HELPFUL RESOURCES: 

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.    

Healthy Dearborn: Fun & Healthy Resources

Physical Activity

February is American Heart Month! Check out our heart healthy activities to get moving! You can learn more about physical activity opportunities and content provided by Dearborn SHINES and LAHC by scanning the QR codes: 

Our physical activity for Heart Month will certainly keep your heart pumping!

How Hard Does Your Heart Beat?

You can easily check your pulse on the inside of your wrist, below your thumb, or on the side of your neck where your carotid artery is. Gently place 2 fingers, usually your index and middle fingers of your other hand on this artery. Count the beats for 30 seconds, and then double the result to get the number of beats per minute. Ex: I counted 36 in 30 seconds so my resting heart rate is 72 beats per minute. Write it down on your sheet of paper. Check your pulse while sitting down, then try some of these exercises to get your heart pumping. Check your pulse after to see how much your heart is beating after exercising!

Running in place

Jogging in place

Jumping Jacks

High Knees

Jumping in place

Hopping

dancing

Check out this website for more information about American Heart Month and leading a healthy lifestyle: https://www.nhlbi.nih.gov/health-topics/education-and-awareness/heart-month   

Nutrition

February is American Heart Month. Our hearts need healthy food to function properly. A heart-healthy lifestyle starts with healthy food choices. Choosing certain foods, like fruits and vegetables, whole grains, low-fat dairy, and protein rich foods is a great start to keeping your heart healthy. Examples of these foods include:

  • Fruits and Vegetables: apples, bananas, oranges, pears, leafy greens (spinach, collard greens, kale), broccoli, carrots
  • Whole grains: oatmeal, brown rice, whole-grain bread
  • Low-fat dairy: milk, cheese, yogurt
  • Protein: fish, turkey, chicken, eggs, nuts, legumes

A fun, heart healthy snack you can make at home is a Fruity Smoothie.

Ingredients:

  • 1/2 to 3/4 cup cranberry juice
  • 1 cup strawberry yogurt
  • 1-1/2 cups frozen unsweetened strawberries
  • 1 cup frozen unsweetened raspberries

Directions:

In a blender, combine all ingredients; cover and process until smooth. Pour into chilled glasses; serve immediately.

Covid Resources:

Getting the appropriate care during these times is very important. See the recommendations below from the CDC about doctor visits and getting medicine.

Talk to your doctor online, by phone, or e-mail

  • Use telemedicine, if available, or communicate with your doctor or nurse by phone or e-mail.
  • Talk to your doctor about rescheduling procedures that are not urgently needed.

If you must visit in-person, protect yourself and others

  • If you think you have COVID-19, notify the doctor or healthcare provider before your visit and follow their instructions.
  • Cover your mouth and nose with a mask when you have to go out in public.
  • Do not touch your eyes, nose, or mouth.
  • Stay at least 6 feet away from others while inside and in lines.
  • When paying, use touchless payment methods if possible. If you cannot use touchless payment, sanitize your hands after paying with card, cash, or check. Wash your hands with soap and water for at least 20 seconds when you get home.

Limit in-person visits to the pharmacy

  • Plan to order and pick up all your prescriptions at the same time.
  • If possible, call prescription orders in ahead of time. Use drive-thru windows, curbside services (wait in your car until the prescription is ready), mail-order, or other delivery services. Do the same for pet medicine.
  • Check with your doctor and pharmacist to see if you can get a larger supply of your medicines so you do not have to visit the pharmacy as often.

Resources brought to you by: https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/doctor-visits-medicine.html*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.

High School PE Ideas, Information & Lessons: 1/11 – 1/15

‌ ‌ ‌Virtual‌ ‌Physical‌ ‌Education‌ ‌Lessons‌ ‌- High School:‌ ‌ ‌Week‌ ‌15‌ ‌

Learning‌ ‌goals‌ ‌for‌ ‌this‌ ‌week:‌ ‌

1.I‌ ‌can‌ ‌develop‌ ‌and‌ ‌improve‌ ‌my‌ ‌health‌ ‌and‌ ‌skill‌ ‌related‌ ‌fitness.‌ ‌ ‌

2.I‌ ‌can‌ ‌develop‌ ‌balance‌ ‌and‌ ‌coordination.‌ ‌ ‌

3.I‌ ‌can‌ ‌improve‌ ‌my‌ ‌fine‌ ‌motor‌ ‌skills‌ ‌and‌ ‌hand-eye‌ ‌coordination‌ ‌with‌ ‌juggling.‌ ‌ ‌

4.I‌ ‌can‌ ‌demonstrate‌ ‌‌health‌ ‌related‌ ‌fitness‌‌ ‌by‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌60-minutes‌ ‌every‌ ‌day.‌ ‌ ‌

Standards‌ ‌Covered:‌ ‌ Michigan‌ ‌Standards‌ ‌

Standard‌ ‌2:‌ ‌‌Applies‌ ‌knowledge‌ ‌of‌ ‌concepts,‌ ‌principles,‌ ‌strategies‌ ‌and‌ ‌tactics‌ ‌related‌ ‌to‌ ‌movement‌ ‌and‌ ‌performance.‌ ‌

Standard‌ ‌3:‌ ‌‌Demonstrates‌ ‌the‌ ‌knowledge‌ ‌and‌ ‌skills‌ ‌to‌ ‌achieve‌ ‌and‌ ‌maintain‌ ‌a‌ ‌health-enhanced‌ ‌level‌ ‌of‌ ‌physical‌ ‌activity‌ ‌and‌ ‌fitness.‌ ‌

Standard‌ ‌5:‌‌ ‌Recognizes‌ ‌the‌ ‌value‌ ‌of‌ ‌physical‌ ‌activity‌ ‌for‌ ‌health,‌ ‌enjoyment,‌ ‌challenge,‌ ‌self-expression‌ ‌and/or‌ ‌social‌ ‌interaction.‌ ‌

National‌ ‌Standards‌ ‌

Standard‌ ‌2:‌‌ ‌The‌ ‌physically‌ ‌literate‌ ‌individual‌ ‌applies‌ ‌knowledge‌ ‌of‌ ‌concepts,‌ ‌principles,‌ ‌strategies‌ ‌and‌ ‌tactics‌ ‌related‌ ‌to‌ ‌movement‌ ‌and‌ ‌performance.‌ ‌

Standard‌ ‌3:‌‌ ‌The‌ ‌physically‌ ‌literate‌ ‌individual‌ ‌demonstrates‌ ‌the‌ ‌knowledge‌ ‌and‌ ‌skills‌ ‌to‌ ‌achieve‌ ‌and‌ ‌maintain‌ ‌a‌ ‌health-enhancing‌ ‌level‌ ‌of‌ ‌physical‌ ‌activity‌ ‌and‌ ‌fitness.‌ ‌

Standard‌ ‌5:‌ ‌‌The‌ ‌physically‌ ‌literate‌ ‌individual‌ ‌recognizes‌ ‌the‌ ‌value‌ ‌of‌ ‌physical‌ ‌activity‌ ‌for‌ ‌health,‌ ‌enjoyment,‌ ‌challenge,‌ ‌self-expression‌ ‌and/or‌ ‌social‌ ‌interaction.‌ ‌ ‌ ‌Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌1‌ ‌ ‌ ‌ ‌

Lesson‌ ‌#1‌ ‌ ‌
Warm-up:‌ ‌First,‌ ‌before‌ ‌starting‌ ‌every‌ ‌lesson‌ ‌make‌ ‌sure‌ ‌that‌ ‌you‌ ‌tell‌ ‌your‌ ‌students‌ ‌the‌ ‌area‌ ‌around‌ ‌you‌ ‌is‌ ‌safe‌ ‌for‌ ‌physical‌ ‌activity.‌ ‌
●Use‌ ‌Yoga‌ ‌workout‌ ‌#1‌ ‌to‌ ‌warm-up‌ ‌your‌ ‌muscles‌ ‌before‌ ‌our‌ ‌Yoga‌ ‌lesson‌ ‌today‌ 
‌○Sun‌ ‌Salutation‌ ‌(5‌ ‌times‌ ‌through)‌ ‌
■YouTube:‌ ‌‌https://youtu.be/fw7tyEahtPk‌‌ ‌(3:30‌ ‌minutes)‌ ‌
■VideoLink:‌ ‌‌https://video.link/w/fVf6b‌ ‌
Activity:‌ ‌Today‌ ‌we‌ ‌are‌ ‌going‌ ‌to‌ ‌begin‌ ‌with‌ ‌a‌ ‌nice‌ ‌workout‌ ‌from‌ ‌Yoga‌ ‌Ed.‌ ‌The‌ ‌first‌ ‌will‌ ‌focus‌ ‌on‌ ‌using‌ ‌Yoga‌ ‌to‌ ‌help‌ ‌focus‌ ‌and‌ ‌the‌ ‌second,‌ ‌if‌ ‌you‌ ‌have‌ ‌time,‌ ‌will‌ ‌focus‌ ‌on‌ ‌relieving‌ ‌stress.‌ ‌Yoga‌ ‌is‌ ‌really‌ ‌important‌ ‌to‌ ‌help‌ ‌you‌ ‌strengthen‌ ‌your‌ ‌muscles‌ ‌and‌ ‌work‌ ‌on‌ ‌flexibility.‌ ‌Although‌ ‌it‌ ‌seems‌ ‌“easy”‌ ‌or‌ ‌“light‌ ‌in‌ ‌intensity”‌ ‌it‌ ‌is‌ ‌good‌ ‌for‌ ‌your‌ ‌body.‌ ‌ ‌ ‌Yoga‌ ‌for‌ ‌Focus,‌ ‌from‌ ‌Yoga‌ ‌Ed.‌ ‌ ‌
●YouTube:‌ ‌‌https://youtu.be/SqqkY-HGt6M‌‌ ‌(18‌ ‌minutes)‌ ‌
●Video‌ ‌Link:‌ ‌‌https://video.link/w/KEJEb‌ ‌ ‌Yoga‌ ‌to‌ ‌help‌ ‌relieve‌ ‌stress‌ ‌
●YouTube:‌ ‌‌https://youtu.be/_f8nfwlcK-g‌‌ ‌(11‌ ‌minutes)‌ ‌
●Video‌ ‌Link:‌ ‌‌https://video.link/w/yFJEb‌ ‌ ‌ ‌
Where‌ ‌do‌ ‌you‌ ‌want‌ ‌your‌ ‌heart‌ ‌rate‌ ‌to‌ ‌be‌ ‌when‌ ‌you‌ ‌are‌ ‌performing‌ ‌yoga?‌ ‌ ‌Answer:‌ ‌It‌ ‌is‌ ‌a‌ ‌light‌ ‌activity‌ ‌so‌ ‌your‌ ‌heart‌ ‌rate‌ ‌should‌ ‌be‌ ‌low,‌ ‌meaning‌ ‌that‌ ‌it‌ ‌should‌ ‌be‌ ‌around‌ ‌60%‌ ‌of‌ ‌your‌ ‌max,‌ ‌but‌ ‌no‌ ‌more‌ ‌than‌ ‌70%.‌ ‌ ‌ ‌Here‌ ‌is‌ ‌a‌ ‌link‌ ‌to‌ ‌the‌ ‌generic‌ ‌‌heart‌ ‌rate‌ ‌tracker‌ ‌worksheet‌ ‌
Cool‌ ‌Down:‌ ‌●The‌ ‌cool‌ ‌down‌ ‌is‌ ‌included‌ ‌in‌ ‌the‌ ‌yoga‌ ‌workout‌ ‌itself,‌ ‌therefore‌ ‌there‌ ‌isn’t‌ ‌a‌ ‌separate‌ ‌cool‌ ‌down‌ ‌here.‌ ‌ ‌
Assessment:‌ ‌●Exit‌ ‌Slip‌ ‌
○Can‌ ‌you‌ ‌think‌ ‌of‌ ‌time‌ ‌when‌ ‌you‌ ‌might‌ ‌be‌ ‌able‌ ‌to‌ ‌use‌ ‌yoga‌ ‌to‌ ‌relieve‌ ‌stress‌ ‌or‌ ‌help‌ ‌you‌ ‌focus?‌ ‌What‌ ‌about‌ ‌a‌ ‌time‌ ‌that‌ ‌you‌ ‌could‌ ‌have‌ ‌used‌ ‌it‌ ‌previously?‌ ‌
○Use‌ ‌the‌ ‌‌heart‌ ‌rate‌ ‌worksheet‌‌ ‌as‌ ‌an‌ ‌assessment‌ ‌and‌ ‌have‌ ‌students‌ ‌reflect‌ ‌on‌ ‌what‌ ‌they‌ ‌wrote‌ ‌down.‌ ‌ ‌
●To‌ ‌meet‌ ‌our‌ ‌goal‌ ‌of‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌at‌ ‌least‌ ‌60-minutes‌ ‌each‌ ‌day,‌ ‌remote‌ ‌learners‌ ‌can‌ ‌use‌‌ ‌‌this‌ ‌activity‌ ‌tracker‌‌ ‌to‌ ‌record‌ ‌your‌ ‌activity‌ ‌this‌ ‌week‌ ‌-‌ ‌make‌ ‌sure‌ ‌you‌ ‌include‌ ‌your‌ ‌time‌ ‌in‌ ‌PE‌ ‌class!‌ ‌
Daily‌ ‌PA:‌ ‌Our‌ ‌friends‌ ‌at‌ ‌OPEN‌ ‌PE‌ ‌have‌ ‌made‌ ‌it‌ ‌easy‌ ‌for‌ ‌you‌ ‌to‌ ‌get‌ ‌daily‌ ‌physical‌ ‌activity‌ ‌with‌ ‌their‌ ‌‌January‌ ‌DEAM‌ ‌calendar‌.‌ ‌

Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌2‌ ‌ ‌ ‌ ‌ ‌ ‌

Lesson‌ ‌#2‌  ‌
Warm-up:‌ ‌First,‌ ‌before‌ ‌starting‌ ‌every‌ ‌lesson‌ ‌make‌ ‌sure‌ ‌that‌ ‌you‌ ‌tell‌ ‌your‌ ‌students‌ ‌the‌ ‌area‌ ‌around‌ ‌you‌ ‌is‌ ‌safe‌ ‌for‌ ‌physical‌ ‌activity.‌ ‌
●Use‌ ‌Yoga‌ ‌warm-up‌ ‌#2‌ ‌to‌ ‌warm-up‌ ‌your‌ ‌muscles‌ ‌before‌ ‌our‌ ‌lesson‌ ‌today‌ ‌○Inhale‌ ‌to‌ ‌forward‌ ‌fold‌ ‌(5‌ ‌reps)‌ ‌
○Plank‌ 
○Twist‌ ‌to‌ ‌Right‌ ‌Plank‌ ‌(3‌ ‌reps)‌ ‌
○Twist‌ ‌to‌ ‌Left‌ ‌Plank‌ ‌(3‌ ‌reps)‌ ‌
○YouTube:‌ ‌‌https://youtu.be/IEPBglVO_8Q‌ ‌ ‌
○VideoLink‌ ‌(no‌ ‌ads):‌ ‌‌https://video.link/w/qG78b‌ ‌ ‌
Activity:‌ ‌Today‌ ‌we‌ ‌are‌ ‌going‌ ‌to‌ ‌do‌ ‌a‌ ‌full‌ ‌body‌ ‌workout‌ ‌with‌ ‌the‌ ‌Body‌ ‌Project.‌ ‌It‌ ‌is‌ ‌a‌ ‌cardio‌ ‌workout‌ ‌for‌ ‌beginners.‌ ‌It‌ ‌should‌ ‌be‌ ‌challenging‌ ‌but‌ ‌will‌ ‌be‌ ‌achievable‌ ‌by‌ ‌all‌ ‌students.‌ ‌This‌ ‌is‌ ‌a‌ ‌good‌ ‌workout‌ ‌to‌ ‌track‌ ‌your‌ ‌heart‌ ‌rate‌ ‌during.‌ ‌You‌ ‌should‌ ‌check‌ ‌your‌ ‌heart‌ ‌rate‌ ‌at‌ ‌5‌ ‌minutes,‌ ‌10‌ ‌minutes,‌ ‌20‌ ‌minutes,‌ ‌25‌ ‌minutes‌ ‌and‌ ‌30‌ ‌minutes.‌ ‌Taking‌ ‌your‌ ‌heart‌ ‌rate‌ ‌at‌ ‌all‌ ‌of‌ ‌these‌ ‌different‌ ‌time‌ ‌points‌ ‌will‌ ‌help‌ ‌you‌ ‌to‌ ‌better‌ ‌understand‌ ‌your‌ ‌heart‌ ‌rate‌ ‌over‌ ‌time.‌ ‌ ‌ ‌
YouTube:‌ ‌‌https://youtu.be/gC_L9qAHVJ8‌‌ ‌(30‌ ‌minutes)‌
‌VideoLink‌ ‌(no‌ ‌ads):‌ ‌‌https://video.link/w/DLJEb‌ ‌ ‌ ‌
Here‌ ‌is‌ ‌a‌ ‌link‌ ‌to‌ ‌the‌ ‌generic‌ ‌‌heart‌ ‌rate‌ ‌tracker‌ ‌worksheet‌ ‌
Cool‌ ‌Down:‌ ‌●There‌ ‌is‌ ‌a‌ ‌cooldown‌ ‌as‌ ‌part‌ ‌of‌ ‌the‌ ‌workout‌ ‌and‌ ‌therefore‌ ‌it‌ ‌is‌ ‌not‌ ‌listed‌ ‌separate‌ ‌
Assessment:‌ ‌ ‌Exit‌ ‌Slip:‌ ‌
●Use‌ ‌the‌ ‌heart‌ ‌rate‌ ‌tracker‌ ‌throughout‌ ‌and‌ ‌have‌ ‌the‌ ‌students‌ ‌reflect‌ ‌on‌ ‌it.‌ ‌ ‌
●To‌ ‌meet‌ ‌our‌ ‌goal‌ ‌of‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌at‌ ‌least‌ ‌60-minutes‌ ‌each‌ ‌day,‌ ‌remote‌ ‌learners‌ ‌can‌ ‌use‌‌ ‌‌this‌ ‌activity‌ ‌tracker‌‌ ‌to‌ ‌record‌ ‌your‌ ‌activity‌ ‌this‌ ‌week‌ ‌-‌ ‌make‌ ‌sure‌ ‌you‌ ‌include‌ ‌your‌ ‌time‌ ‌in‌ ‌PE‌ ‌class!‌ ‌
Daily‌ ‌PA:‌ ‌Our‌ ‌friends‌ ‌at‌ ‌OPEN‌ ‌PE‌ ‌have‌ ‌made‌ ‌it‌ ‌easy‌ ‌for‌ ‌you‌ ‌to‌ ‌get‌ ‌daily‌ ‌physical‌ ‌activity‌ ‌with‌ ‌their‌ ‌‌January‌ ‌DEAM‌ ‌calendar‌.‌ ‌

 ‌ ‌ ‌Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌3‌ ‌ ‌ ‌ ‌

Lesson‌ ‌#3‌
Warm-up:‌ ‌First,‌ ‌before‌ ‌starting‌ ‌every‌ ‌lesson‌ ‌make‌ ‌sure‌ ‌that‌ ‌you‌ ‌tell‌ ‌your‌ ‌students‌ ‌the‌ ‌area‌ ‌around‌ ‌you‌ ‌is‌ ‌safe‌ ‌for‌ ‌physical‌ ‌activity.‌ ‌
●Today‌ ‌we‌ ‌will‌ ‌be‌ ‌working‌ ‌through‌ ‌Warm-Up‌ ‌#6.‌ ‌Go‌ ‌through‌ ‌all‌ ‌three‌ ‌once‌ ‌and‌ ‌then‌ ‌repeat‌ ‌a‌ ‌second‌ ‌time:‌ ‌
○Plank‌ ‌Toe‌ ‌touch‌ ‌(10‌ ‌reps)‌ ‌
○Quad‌ ‌Walk‌ ‌(10‌ ‌steps‌ ‌forward,‌ ‌10‌ ‌steps‌ ‌back)‌ ‌
○Reverse‌ ‌Plank‌ ‌(15-30‌ ‌seconds)‌ ‌
○YouTube:‌ ‌‌https://youtu.be/4DSe5kB8aiE‌ ‌
○VideoLink‌ ‌(No‌ ‌ads):‌ ‌‌https://video.link/w/ulg6b‌ ‌
Activity:‌ ‌Today’s‌ ‌skill‌ ‌is‌ ‌going‌ ‌to‌ ‌be‌ ‌working‌ ‌juggling‌ ‌and‌ ‌revisiting‌ ‌juggling‌ ‌skills‌ ‌that‌ ‌we‌ ‌touched‌ ‌on‌ ‌earlier‌ ‌in‌ ‌the‌ ‌year.‌ ‌I‌ ‌encourage‌ ‌you‌ ‌to‌ ‌challenge‌ ‌your‌ ‌students‌ ‌and‌ ‌make‌ ‌this‌ ‌fun‌ ‌for‌ ‌them.‌ ‌Here‌ ‌are‌ ‌just‌ ‌some‌ ‌ideas‌ ‌that‌ ‌you‌ ‌could‌ ‌have‌ ‌them‌ ‌do‌ ‌and‌ ‌follow.‌ ‌ ‌ ‌
Students‌ ‌will‌ ‌need:‌ ‌
●Sockballs‌ ‌(3-6)‌ ‌or‌ ‌3‌ ‌plastic‌ ‌bags,‌ ‌bandanas,‌ ‌handkerchiefs‌ ‌(plastic‌ ‌bags‌ ‌will‌ ‌be‌ ‌the‌ ‌easiest)‌ ‌ ‌Juggling‌ ‌is‌ ‌going‌ ‌to‌ ‌use‌ ‌scarves‌ ‌-‌ ‌but‌ ‌if‌ ‌you‌ ‌don’t‌ ‌have‌ ‌access‌ ‌to‌ ‌any,‌ ‌plastic‌ ‌grocery‌ ‌bags‌ ‌or‌ ‌bandanas,‌ ‌or‌ ‌even‌ ‌masks‌ ‌might‌ ‌also‌ ‌work‌ ‌great!‌ ‌Using‌ ‌this‌‌ ‌‌”Scarves”‌ ‌guide‌ ‌from‌ ‌OPEN‌ ‌PE,‌ ‌see‌ ‌if‌ ‌you‌ ‌can‌ ‌complete‌ ‌each‌ ‌task!‌ ‌There‌ ‌are‌ ‌two‌ ‌parts‌ ‌to‌ ‌the‌ ‌scarves‌ ‌guide,‌ ‌use‌ ‌part‌ ‌one‌ ‌for‌ ‌at-home‌ ‌learning.‌ ‌ ‌ ‌If‌ ‌you‌ ‌don’t‌ ‌have‌ ‌scarves‌ ‌that‌ ‌is‌ ‌ok,‌ ‌try‌ ‌to‌ ‌find‌ ‌some‌ ‌plastic‌ ‌grocery‌ ‌bags‌ ‌in‌ ‌your‌ ‌house.‌ ‌No‌ ‌bags‌ ‌either,‌ ‌no‌ ‌problem‌ ‌try‌ ‌and‌ ‌find‌ ‌some‌ ‌socks.‌ ‌ ‌ ‌Teachers,‌ ‌I‌ ‌would‌ ‌suggest‌ ‌leading‌ ‌the‌ ‌students‌ ‌through‌ ‌each‌ ‌activity‌ ‌as‌ ‌a‌ ‌class.‌

‌If‌ ‌you‌ ‌need‌ ‌to‌ ‌send‌ ‌something‌ ‌home‌ ‌for‌ ‌them‌ ‌to‌ ‌practice‌ ‌or‌ ‌would‌ ‌like‌ ‌a‌ ‌video‌ ‌to‌ ‌lead‌ ‌them,‌ ‌try‌ ‌these.‌ ‌ ‌
https://youtu.be/YV315siBwJg‌‌ ‌(3:00‌ ‌min;‌ ‌14‌ ‌easy‌ ‌tricks‌ ‌for‌ ‌kids‌ ‌with‌ ‌one‌ ‌scarf)‌ 
‌●https://youtu.be/8S_eXQUs0DM‌‌ ‌(6:45‌ ‌min;‌ ‌one‌ ‌to‌ ‌three‌ ‌scarfs)‌ ‌
https://youtu.be/ve2FKNctOBg‌‌ ‌(1:45‌ ‌min;‌ ‌one‌ ‌and‌ ‌two‌ ‌scarf‌ ‌juggling)‌ ‌
https://youtu.be/uWiZ4fNqu5c‌‌ ‌(1:45‌ ‌min;‌ ‌Three‌ ‌scarf‌ ‌juggle)‌ ‌ ‌IF‌ ‌YOU‌ ‌DON’T‌ ‌WANT‌ ‌Juggling‌ ‌Skills‌,‌ ‌Here‌ ‌is‌ ‌a‌ ‌suggested‌ ‌fitness‌ ‌workout:‌ ‌
●Low‌ ‌impact‌ ‌cardio‌ ‌fitness‌ ‌○YouTube:‌ ‌‌https://youtu.be/50kH47ZztHs‌‌ ‌(29‌ ‌minutes)‌ ‌

Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌4‌ ‌ ‌ ‌

○VideoLink:‌ ‌‌https://video.link/w/cxKEb‌ ‌ ‌ ‌
Cool‌ ‌Down:‌ ‌●End‌ ‌with‌ ‌a‌ ‌quick‌ ‌cool‌ ‌down‌ ‌stretch‌ ‌routine‌ ‌○Pick‌ ‌four‌ ‌poses‌ ‌from‌‌ ‌‌this‌ ‌Yoga‌ ‌Deck‌‌ ‌and‌ ‌hold‌ ‌each‌ ‌for‌ ‌30-seconds.‌ ‌
Assessment:‌ ‌Suggestions:‌ ‌
●Exit‌ ‌Slip:‌ ‌
○What‌ ‌did‌ ‌you‌ ‌like‌ ‌most‌ ‌about‌ ‌juggling?‌ ‌Was‌ ‌it‌ ‌harder‌ ‌or‌ ‌easier‌ ‌than‌ ‌you‌ ‌thought?‌ ‌What‌ ‌was‌ ‌the‌ ‌thing‌ ‌that‌ ‌you‌ ‌were‌ ‌most‌ ‌proud‌ ‌of‌ ‌accomplishing‌ ‌during‌ ‌the‌ ‌juggling‌ ‌practice?‌ ‌
●To‌ ‌meet‌ ‌our‌ ‌goal‌ ‌of‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌at‌ ‌least‌ ‌60-minutes‌ ‌each‌ ‌day,‌ ‌remote‌ ‌learners‌ ‌can‌ ‌use‌‌ ‌‌this‌ ‌activity‌ ‌tracker‌‌ ‌to‌ ‌record‌ ‌your‌ ‌activity‌ ‌this‌ ‌week‌ ‌-‌ ‌make‌ ‌sure‌ ‌you‌ ‌include‌ ‌your‌ ‌time‌ ‌in‌ ‌PE‌ ‌class!‌ ‌
Daily‌ ‌PA:‌ ‌Our‌ ‌friends‌ ‌at‌ ‌OPEN‌ ‌PE‌ ‌have‌ ‌made‌ ‌it‌ ‌easy‌ ‌for‌ ‌you‌ ‌to‌ ‌get‌ ‌daily‌ ‌physical‌ ‌activity‌ ‌with‌ ‌their‌ ‌‌January‌ ‌DEAM‌ ‌calendar‌.‌ ‌

 ‌ ‌

Lesson‌ ‌#4‌
Warm-up:‌ ‌Enjoy‌ ‌this‌ ‌quick‌ ‌warm-up‌ ‌before‌ ‌the‌ ‌workout‌ ‌
●YouTube:‌ ‌‌https://youtu.be/kjmascicwK0‌ ‌
●VideoLink:‌ ‌‌https://video.link/w/jdKEb‌ ‌ ‌
○2‌ ‌times‌ ‌through:‌ ‌
○High‌ ‌Skips‌ ‌(down‌ ‌and‌ ‌back)‌ ‌
○Soldier‌ ‌Kicks‌ ‌(10‌ ‌reps)‌ ‌
○Mountain‌ ‌Climbers‌ ‌(20‌ ‌reps)‌ ‌
Activity:‌ ‌Today’s‌ ‌activity‌ ‌is‌ ‌going‌ ‌to‌ ‌be‌ ‌a‌ ‌fitness‌ ‌workout‌ ‌from‌ ‌the‌ ‌Body‌ ‌Project.‌ ‌This‌ ‌cardio‌ ‌and‌ ‌HITT‌ ‌workout‌ ‌is‌ ‌23‌ ‌minutes‌ ‌long‌ ‌and‌ ‌will‌ ‌get‌ ‌your‌ ‌heart‌ ‌rate‌ ‌up‌ ‌and‌ ‌moving‌ ‌fast.‌ ‌ ‌ ‌Some‌ ‌prompting‌ ‌questions‌ ‌that‌ ‌you‌ ‌could‌ ‌use‌ ‌about‌ ‌heart‌ ‌rate.‌ ‌ ‌
●Light‌ ‌intensity‌ ‌exercise‌ ‌should‌ ‌be‌ ‌between‌ ‌50-60%‌ ‌of‌ ‌your‌ ‌max‌ ‌heart‌ ‌rate‌ 
‌●60-80%‌ ‌of‌ ‌the‌ ‌max‌ ‌heart‌ ‌rate‌ ‌is‌ ‌considered‌ ‌moderate‌ ‌intensity‌ ‌exercises‌ ‌
●80-90%‌ ‌is‌ ‌considered‌ ‌vigorous‌ ‌exercise‌ ‌
●Above‌ ‌90%‌ ‌of‌ ‌your‌ ‌max‌ ‌heart‌ ‌rate‌ ‌if‌ ‌prolonged‌ ‌for‌ ‌any‌ ‌period‌ ‌of‌ ‌time‌ ‌could‌ ‌be‌ ‌dangerous‌ ‌ ‌ 
‌●YouTube:‌ ‌‌https://youtu.be/ocBCgWtukn4‌‌ ‌(23:35‌ ‌minutes)‌ ‌
●VideoLink‌ ‌(no‌ ‌ads):‌ ‌‌https://video.link/w/sOJEb‌ ‌ ‌

Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌5‌ ‌ ‌ ‌

 ‌Here‌ ‌is‌ ‌a‌ ‌link‌ ‌to‌ ‌the‌ ‌generic‌ ‌‌heart‌ ‌rate‌ ‌tracker‌ ‌worksheet‌‌ ‌to‌ ‌help‌ ‌your‌ ‌students‌ ‌keep‌ ‌track‌ ‌of‌ ‌their‌ ‌heart‌ ‌rate‌ ‌throughout‌ ‌the‌ ‌workout.‌ ‌ ‌
Cool‌ ‌Down:‌ ‌●Cooldown‌ ‌with‌ ‌FitnessBlender‌ ‌○YouTube:‌ ‌‌https://youtu.be/u5Hr3rNUZ24‌‌ ‌(5‌ ‌minutes)‌ ‌○VideoLink:‌ ‌‌https://video.link/w/hfKEb‌ ‌ ‌
Assessment:‌ ‌Suggestions:‌ 
‌●Exit‌ ‌Slip‌ ‌
○Using‌ ‌the‌ ‌heart‌ ‌rate‌ ‌tracker,‌ ‌have‌ ‌students‌ ‌reflect‌ ‌on‌ ‌where‌ ‌their‌ ‌heart‌ ‌rate‌ ‌was‌ ‌today.‌ ‌What‌ ‌do‌ ‌you‌ ‌feel‌ ‌is‌ ‌the‌ ‌hardest‌ ‌part‌ ‌about‌ ‌the‌ ‌style‌ ‌of‌ ‌HITT‌ ‌workouts?‌ ‌Did‌ ‌it‌ ‌feel‌ ‌different‌ ‌after‌ ‌being‌ ‌on‌ ‌break?‌ ‌ ‌
●To‌ ‌meet‌ ‌our‌ ‌goal‌ ‌of‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌at‌ ‌least‌ ‌60-minutes‌ ‌each‌ ‌day,‌ ‌remote‌ ‌learners‌ ‌can‌ ‌use‌‌ ‌‌this‌ ‌activity‌ ‌tracker‌‌ ‌to‌ ‌record‌ ‌your‌ ‌activity‌ ‌this‌ ‌week‌ ‌-‌ ‌make‌ ‌sure‌ ‌you‌ ‌include‌ ‌your‌ ‌time‌ ‌in‌ ‌PE‌ ‌class!‌ ‌
Daily‌ ‌PA:‌ ‌Our‌ ‌friends‌ ‌at‌ ‌OPEN‌ ‌PE‌ ‌have‌ ‌made‌ ‌it‌ ‌easy‌ ‌for‌ ‌you‌ ‌to‌ ‌get‌ ‌daily‌ ‌physical‌ ‌activity‌ ‌with‌ ‌their‌ ‌‌January‌ ‌DEAM‌ ‌calendar‌.‌ ‌

 ‌

Lesson‌ ‌#5‌
Warm-up:‌ ‌Today‌ ‌we‌ ‌are‌ ‌going‌ ‌to‌ ‌warm-up‌ ‌with‌ ‌a‌ ‌Darbee‌ ‌workout‌ ‌all‌ ‌together‌ ‌Follow‌ ‌along‌ ‌with‌ ‌this‌ ‌handout:‌ ‌‌http://dshines.info/3sbZqRV‌ ‌
●Go‌ ‌through‌ ‌twice‌ ‌
○Step‌ ‌jacks‌ ‌(20‌ ‌-‌ ‌10‌ ‌each‌ ‌side)‌ ‌
○Side‌ ‌Jacks‌ ‌(20‌ ‌-‌ ‌10‌ ‌each‌ ‌side)‌ ‌
○Step‌ ‌jacks‌ ‌(20‌ ‌-‌ ‌10‌ ‌each‌ ‌side)‌ ‌
○10‌ ‌shoulder‌ ‌taps‌ ‌○10‌ ‌side‌ ‌shoulder‌ ‌taps‌ ‌
○10‌ ‌shoulder‌ ‌taps‌ ‌
Activity:‌ ‌Today’s‌ ‌activity‌ ‌is‌ ‌going‌ ‌to‌ ‌be‌ ‌a‌ ‌fun‌ ‌workout‌ ‌that‌ ‌you‌ ‌can‌ ‌either‌ ‌do‌ ‌with‌ ‌your‌ ‌students‌ ‌on‌ ‌the‌ ‌screen‌ ‌or‌ ‌you‌ ‌can‌ ‌have‌ ‌your‌ ‌students‌ ‌do‌ ‌it‌ ‌on‌ ‌their‌ ‌own.‌ ‌Using‌ ‌the‌ ‌Darbee‌ ‌fitness‌ ‌workout‌ ‌sheets,‌ ‌students‌ ‌will‌ ‌do‌ ‌a‌ ‌challenging‌ ‌but‌ ‌good‌ ‌fitness‌ ‌routine.‌ ‌ ‌ ‌There‌ ‌are‌ ‌four‌ ‌worksheets‌ ‌that‌ ‌are‌ ‌attached.‌ ‌You‌ ‌can‌ ‌give‌ ‌students‌ ‌choices,‌ ‌or‌ ‌you‌ ‌can‌ ‌decide‌ ‌which‌ ‌ones‌ ‌that‌ ‌they‌ ‌should‌ ‌do.‌ ‌The‌ ‌key‌ ‌is‌ ‌that‌ ‌they‌ ‌work‌ ‌out‌ ‌for‌ ‌30‌ ‌minutes.‌ ‌They‌ ‌could‌ ‌follow‌ ‌one‌ ‌worksheet‌ ‌and‌ ‌all‌ ‌of‌ ‌the‌ ‌reps‌ ‌and‌ ‌sets‌ ‌or‌ ‌combine‌ ‌worksheets‌ ‌as‌ ‌they‌ ‌like.‌ ‌ ‌
●Darbee‌ ‌workout‌ ‌Unicorn‌ ‌Workout:‌ ‌‌http://dshines.info/3q6gJlA‌ ‌ 
‌●Darbee‌ ‌workout‌ ‌Right‌ ‌Place‌ ‌Right‌ ‌time‌ ‌workout:‌ ‌‌http://dshines.info/38uF8vq‌ ‌ ‌

Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌6‌ ‌ ‌ ‌

●Darbee‌ ‌workout‌ ‌On‌ ‌the‌ ‌Roll:‌ ‌‌http://dshines.info/3owyMRL‌ ‌ ‌
●Darbee‌ ‌workout‌ ‌On‌ ‌a‌ ‌Journey‌ ‌workout:‌ ‌‌http://dshines.info/35lYkcL‌ ‌ ‌
Here‌ ‌is‌ ‌a‌ ‌link‌ ‌to‌ ‌the‌ ‌generic‌ ‌‌heart‌ ‌rate‌ ‌tracker‌ ‌worksheet‌‌ ‌to‌ ‌help‌ ‌your‌ ‌students‌ ‌keep‌ ‌track‌ ‌of‌ ‌their‌ ‌heart‌ ‌rate‌ ‌throughout‌ ‌the‌ ‌workout.‌ ‌ ‌
Cool‌ ‌Down:‌ ‌Cool‌ ‌Down‌ ‌ ‌
●Cool‌ ‌down‌ ‌with‌ ‌a‌ ‌Darbee‌ ‌Fitness‌ ‌self-care‌ ‌workout‌ 
‌○Darbee‌ ‌workout‌ ‌Self-care‌ ‌workout:‌ ‌‌http://dshines.info/3bmeM0o‌ ‌ ‌
Assessment:‌ ‌●Exit‌ ‌Slip‌ ‌
○Have‌ ‌the‌ ‌students‌ ‌write‌ ‌about‌ ‌what‌ ‌type‌ ‌of‌ ‌workout‌ ‌they‌ ‌like‌ ‌the‌ ‌best‌ ‌and‌ ‌then‌ ‌describe‌ ‌why‌ ‌they‌ ‌like‌ ‌it.‌ ‌They‌ ‌need‌ ‌to‌ ‌provide‌ ‌specific‌ ‌examples‌ ‌of‌ ‌how‌ ‌it‌ ‌makes‌ ‌them‌ ‌feel,‌ ‌maybe‌ ‌results‌ ‌that‌ ‌they‌ ‌see‌ ‌when‌ ‌they‌ ‌follow‌ ‌it,‌ ‌etc.‌ ‌ 
‌○To‌ ‌meet‌ ‌our‌ ‌goal‌ ‌of‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌at‌ ‌least‌ ‌60-minutes‌ ‌each‌ ‌day,‌ ‌remote‌ ‌learners‌ ‌can‌ ‌use‌‌ ‌‌this‌ ‌activity‌ ‌tracker‌‌ ‌to‌ ‌record‌ ‌your‌ ‌activity‌ ‌this‌ ‌week‌ ‌-‌ ‌make‌ ‌sure‌ ‌you‌ ‌include‌ ‌your‌ ‌time‌ ‌in‌ ‌PE‌ ‌class!‌ ‌
Daily‌ ‌PA:‌ ‌Our‌ ‌friends‌ ‌at‌ ‌OPEN‌ ‌PE‌ ‌have‌ ‌made‌ ‌it‌ ‌easy‌ ‌for‌ ‌you‌ ‌to‌ ‌get‌ ‌daily‌ ‌physical‌ ‌activity‌ ‌with‌ ‌their‌ ‌‌January‌ ‌DEAM‌ ‌calendar‌.‌ ‌

 ‌Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌