The Health Science Module of the
Science & Technology Curriculum
Learning and Teaching Resources
Theme: Healthy Lifestyle
Topic:
Exercise and Rest
The purpose of this set of teaching resources is to provide teachers with
some teaching ideas and updated information on individual themes. The
content of the topics is built on those in the S1-3 Science Curriculum. It
is not expected that every detail in this set of materials is to be covered
in class teaching, as some of the materials only serve as
references/enrichment for teachers. To enhance the effectiveness of
learning and teaching, teachers may need to modify the resources to
suit the needs, abilities and interests of their students. Teachers also
have to note that the materials included are by no means exhaustive,
and should feel free to employ other resources if appropriate.
Table of Contents
Page
Introduction
1
Scheme of Work
Lesson Plans
2-9
10-12
Teacher Notes

Period 1 - Rest
Motivation

The choice of life

Lifestyle survey
13
13-14
Theme teaching


Basic concepts of biological cycle & values of rest
14
Q&A
14
Practice of rest
15
Period 2 - Exercise
Motivation

Lifestyle analysis
16

Video clip
16
Theme teaching


Benefits of exercise
16-17

Relationship between exercise and physical fitness
18-19

How to achieve fitness through exercise
19-20

The content of exercise training
20
Q&A
20
Smart-Fit Q & A game
20
Period 3 – Warm-Up and Cool-down Exercises
Motivation

Questions on warm-up and cool-down exercises
21
Theme teaching

Basic concept of warm-up and cool-down exercises
Q&A
10 basic stretching exercises
21-22
22
22-23

Period 4 – Physical Training Method
Motivation

Classification of exercise game
24
Theme teaching

Methods of exercise training
25
Q&A
26
Practice of exercise training
26
Glossary
27-28
Supplementary Resources

Appendix I
References for Teachers
29
30-35
Rest and Exercise
Introduction
In the past few decades, technology has made a spurt of progress, while
medicine has also improved with utmost speed. Infectious diseases used to
be the main diseases affecting human’s health in the past century, however,
the trend shifted to chronic diseases such as Coronary heart diseases (CHD),
hypertension, Diabetes mellitus, Cancer, etc. The principal reason leading to
these diseases is people choose an unhealthy lifestyle, including lack of
regular exercise and enough rest, unhealthy diet and other habits. This
curriculum aims to emphasize the importance of 1) regular and sufficient rest,
and 2) regular physical activity habit to health. Some simple class activities
will also be provided to enhance learning.
1
Scheme of work for Exercise and Rest
Scheme of work for Exercise and Rest (Healthy Lifestyles theme ~ Health Science Module) (40 mins)
Topic
Time
Learning Objectives
Suggested Activities within 4
Resources
periods
I. Rest Period 1 A. To introduce the concepts of circadian
1. Lifestyle Survey:
Life Style Survey Form
rhythm (biological clock):
1. A regular pattern of rest, exercise, and  to conduct a simple survey
meal times is important to maintain
about the amount of time
bodily homeostasis;
students spend on rest,
exercise, and the number and
times of meals;
2. A Sufficient level of rest, exercise, and  immediately create a
diet will contribute to good health;
summary from the survey and
to discuss the results with
students as immediate
follow-up.
a. Humans need an average of 7-8 hours 2. Practice of Rest:
light music & CD/cassette
of sleep per day;
 instruct students to take a 5 player (optional)
minute rest in the class (eyes
closed, deep and relaxed
breathing with optional light
music);
Scheme of work for Exercise and Rest
b. Exercise scientists recommend that

people should accumulate 30 minutes of
daily moderate intensity of exercise;
2
discuss how the students are
feeling after their rest.
c. A regular and balanced diet will maintain
a proper level of blood glucose and
nutrient supply throughout the day.
B. To gain an understanding of the effect of
rest on health, which includes:
1. Body cells are regenerated more
efficiently;
2. Metabolic wastes are removed more
efficiently;
3. Energy can be restored more effectively
during rest;
4. Immunity levels are increased;
5. Growth hormone is released more
effectively during rest;
6. Stress can be released more effectively
during rest.
3
Scheme of work for Exercise and Rest
Scheme of work for Exercise and Rest (Healthy Lifestyles theme ~ Health Science Module) (40 mins)
Topic
Time
Learning Objectives
Suggested Activities within 4
Resources
periods
II. Benefits of Period 2 A.
To introduce the beneficial effects of 1. Q&A Game:
20 Q&A questions with
Exercise
exercise on health:
choices of answers.
1. Improve general physical fitness,
 divide students into 2 groups,
which includes:
teacher will prepare 20
questions with choices of
answers;
a. Cardiovascular fitness;
 Teacher presents the
small prize for winners
questions one by one and the (optional)
student group that answers
the question correctly will
score 10 points
b. Lung capacity;
 Student group that receives
the highest scores wins
c. Muscular strength and endurance;
 Teacher may prepare a small
prize for winners.
d. Maintenance of desirable body weight
and level of fatness
e. Musculo-skeletal flexibility;
Scheme of work for Exercise and Rest
2. Improve bone density so as to
achieve stronger skeletal structure;
4
3. Recent research reveals that regular
exercise helps to prevent common
hypokinetic diseases such as
coronary heart disease, hypertension,
stroke, diabetes, obesity, and some
kinds of cancers.
5
Scheme of work for Exercise and Rest
Scheme of work for Rest and Exercise (Healthy Lifestyles theme ~ Health Science Module) (40 mins)
Topic
Time
Learning Objectives
Suggested Activities within 4
Resources
periods
III Guidelines Period 3 A. To introduce the components of an
1. Stretching Exercise in the
Stretching exercise
for Exercise (I)
exercise session and proper duration of
Classroom:
diagrams
each component:
Warm-up &
1. Warm-up (5' to 10')
 Stretching exercise is a major provide light music during
Cool-down
component for warming-up
practice (optional)
2. Physical conditioning (20' to 40')
and cooling down. Teacher
a. For cardiorespiratory fitness;
may lead students in the
b. For muscular fitness
classroom to practice 10
major stretching exercise:
3. Cool-down (5' to 10')
 Neck stretch: left / right
The entire session of exercise should  Shoulder stretch
last for 30 to 60 minutes.
B. To introduce the effects of warm-up and  Chest stretch
cool-down during exercise:
1. Warm-up increases blood circulation  Upper back stretch
and muscle temperature, reduces
muscle stiffness, and improves the
elasticity of soft tissues;
Scheme of work for Exercise and Rest
2. Proper warm-up exercise promotes 
proper energy supplies for the
exercise and reduces risks of injury;
3. Static stretching of large muscles and 
light dynamic movements should be
6
Lower back stretch: hold
one leg to chest -- left / right
Trunk stretch:
left / right
4.
5.
6.
7.
key components of warm-up exercise;
Cooling down prevents dizziness and  Seated trunk twists: left / right
fainting due to the pooling of blood in  Seated leg stretch: left / right
the veins of the limbs;
Proper cool-down reduces muscle
 Heel raise stretch (seated or
soreness due to removal of waste
standing)
products from exercise training;
Static stretching should be key
 Seated hamstring stretch: left
components of cool-down exercise.
/ right
Regular stretching exercise helps to ** Instruct students to wear
improve joints and muscles flexibility,
exercise attire for next class.
especially in cool-down exercise.
7
Scheme of work for Exercise and Rest
Scheme of work for Rest and Exercise (Healthy Lifestyles theme ~ Health Science Module) (40 mins)
Topic
Time
Learning Objectives
Suggested Activities within 4
Resources
periods
IV. Guidelines Period 4 A. To review the components of an
Exercise Grouping Game
Word cards with different
for Exercise
exercise session:
The following activities should be
exercise printed on each
(II)
conducted outside the classroom.
card
1. Warm-up
1. Practice CV training exercise:
Physical
2. Physical conditioning
 Instruct students to perform
Prepare exercise record
conditioning
walking exercise (around the
sheets
school) for 5 minutes.
(students
3. Cool-down
 Measure heart rate (palpation)
should wear ex.
Warm-up and Cool-down have
immediately after the walking.
attire for this
been introduced in previous class, 2. Practice muscular training:
class)
this class will focus on the main
instruct students to perform the
exercise part: physical conditioning.
following exercises:
B. To introduce the component of physical
a) 8 - 12 push up
conditioning and recommended
b) 8 - 12 forward-lunge exercise
training prescription.
with weights (heavy books)
1. Cardiovascular (CV) fitness and
on hands.
muscular fitness are two major
Schemecomponents
of work for of
Exercise
physicaland Rest
conditioning;
2. Exercise scientists recommended 3. Discuss with students about
the FITT principles for both CV and
their feelings after the exercise
muscular training;
training.
3. FITT stands for Frequency,
Intensity, Time (duration) for the
exercise, and Type of exercise;
8
4. FITT principles for CV fitness are:
3-5 times per week (F), 60-90% of
maximal heart rate (I), 20-60
minutes per session (T), and to
select aerobic exercise (T);
5. Maximal heart rate is calculated by
220 minus age
6. FITT principles for muscular fitness
are: 2 times per week (F), 8-12
repetitions of maximum (i.e. a
weight or exercise that can perform
a maximal of 8 to 12 times)(I), 8 to
10 exercises in 15-20 minutes (T),
and to select resistance exercise
(T) such as push-up, curl-up, and
weight training exercises;
9
Lesson Plan for Rest and Exercise
Lesson Plans for Rest and Exercise (Healthy Lifestyles theme - Health Science Module)
Suggestions for teaching and activity sequence with time allocation
Lesson 1: Rest (40 min)
Sequence
Content and Activity
Motivation

Life Choice Game

Lifestyle Survey

Summary / Statistics of Results

Discussion with students about their lifestyles

Play a health promotion video
Theme Teaching: Basic concepts of biological cycle & values of rest
Q&A
Practice
Rest Action – take a 5 minute rest
10
Resources
Time

Blank Papers
<10’

Lifestyle Questionnaire

Video clip: 選擇健康生活方式
http://www.info.gov.hk/isd/tvapi/lifestyle/index.htm
PowerPoint slides.
Soft Music
Cassette / CD Player
20’
5’
5’
Lesson Plan for Rest and Exercise
Lesson 2: Exercise (40 min)
Sequence
Content
Motivation:
 Lifestyle Survey Analysis
 Discuss with students about why / why not the participate in
exercise
 View Exercise Promotion video clip produced by the Government
Theme Teaching: Basic concepts on benefits of exercise
Q&A
Game
“Smart-Fit” Q & A Game
“智 Fit 係你” 問答遊戲
Lesson 3: Warm-Up / Cool-down (40 min)
Sequence
Content
Motivation:

Ask student if they usually perform warm-up before exercise.

Ask student to demonstrate how they do warm-up exercise.

Ask student if they’ll perform cool-down after ex.

Ask student to demonstrate how they do cool-down ex.
Theme Teaching:  Basic concepts on Warm-up & Cool-down

Proper way of performing stretching exercises
Q&A
Practice
10 Basic Stretching Exercises
Recommend that students wear exercise attire
11
Resources
Time
8’
Video clip: 日日運動身體好
http://www.info.gov.hk/isd/tvapi/
exercise/chinese/high_chi.htm
PowerPoint lecture
20 Q & A cards
Prizes for winning team
20’
2’
10’
Resources
Time
5’
PowerPoint lecture
20’
Stretching exercise pictures
(PowerPoint)
5’
10’
Lesson Plan for Rest and Exercise
Lesson 4: Guidelines for Exercise (40 min)
Sequence
Content
Motivation:

Exercise Grouping Game
Theme Teaching: 
Q&A
Practice

Basic concepts on CV fitness & muscular fitness
Proper training tips for CV & muscular fitness


Practice CV training & heart rate measurement
Practice muscular training exercise
Resources
Word cards with different exercise
types written on each card.
PowerPoint lecture
Brisk walking for 5 minutes & then
measure carotid or radial pulse
8-12 push up & forward-lunge using
hand weights
Discuss students’ feelings
Need outdoor environment and some
light weights (books)
Recommend that students wear exercise attire
12
Time
5’
15’
5’
15’
Teacher Notes for Rest and Exercise
LESSON ONE
Rest
This lesson aims to convey the importance of choosing a healthy lifestyle.
Emphasis should be made on developing a regular lifestyle, including
sufficient rest and physical activity.
Motivation (10 minutes)
Two simple activities can convey the importance of choosing a healthy
lifestyle. Teachers may choose to conduct either one of the following
according to time arrangement.
(1) The Choice of Life: Distribute a sheet of paper to students and ask
them to divide it into four equal parts. Ask students to write on each
part , without names, one incident or thing that they value as most
important in their lives, making up a total of four incidents or things.
Then, teacher should collect from students one of those four sheets,
that is, students need to give up one of those four important items.
Teacher should then read aloud the content of each of the collected
paper and discuss with students those things they are willing to give up.
After discussion, teacher should repeat once for the remaining three
sheets of paper. Finally, students should have 2 sheets of paper left,
then teachers should ask students to hand in the paper with the items
they treasure most and discuss with them the most important thing they
value in their lives. In this activity, students’ choices usually encircle the
followings: money, romantic love, parents, health and friendship etc.
After they make a choice from alternatives, most of them will choose
health as the most important thing in life. Teachers can bring out the
importance of health through this activity.
(2) Lifestyle survey: Teachers may conduct a lifestyle survey by
designing a questionnaire. After the data collection, teachers can
analysis the results promptly and create a summary for class
discussion to raise students’ awareness of healthy lifestyle. The
following is a questionnaire sample for references:
How many hours on average do you sleep each day?
When do you sleep?
___________
____: ____ am/ pm
How many times a week on average do you do exercise (Each time
last for 20 minutes or above)? ________________
Do you have regular exercise each week? ______________________
How many meals on average do you have each day?
____________
Do you eat three meals at a regular schedule each day? ___________
Do some statistics with the answers and discuss with the whole class.
13
Teacher Notes for Rest and Exercise
(3) Play the Government Health Promotion video clip
(http://www.info.gov.hk/isd/tvapi/lifestyle/index.htm)
(4) Discuss with students their lifestyles, exercise habit and rest time.
Theme teaching (20 minutes)
A healthy lifestyle is very important in promoting physical health, especially a
sufficient and balanced diet, sufficient level of exercise and rest. To live
healthily, we should maintain a stable physiological equilibrium and rhythm
for all systems in our body. This can be achieved by a regular lifestyle.
Circadian rhythm is what we refer as biological clock. Everyone needs to live
according to his/her own biological clock, for example, sleeping time,
mealtime and working time.
Research suggested the following to maintain physical health:
1. Humans need an average of 7-8 hours of sleep per day.
2. Have a regular and balanced diet will maintain a proper level of blood
glucose and nutrient supply throughout the day.
3. Exercise scientists recommend that people should accumulate 30
minutes of daily moderate intensity of exercise.
In contrast, irregular lifestyles will seriously affect a person’s biological clock.
For this reason, a regular pattern of rest, exercise and mealtimes is
important for maintaining body homeostasis.
This lesson emphasis is to point out the importance of rest.
With ample rest,
1. Body cells are regenerated more efficiently.
2. Metabolic wastes are removed more efficiently.
3. Energy can be restored more effectively during rest.
4. Immunity level is increased.
5. Growth hormone is released more effectively.
6. Stress can be released.
A common trouble for Hong Kong people is insufficient rest, particularly for
teenagers. Many would play computer at nighttime and not willing to sleep,
while they need to get up early for schools. This leads to serious insufficient
rest and not enough energy. Not only would they doze off while in class and
affect learning, their health would also be affected.
Q & A (5 minutes)
Let students ask questions and give comments freely
14
Teacher Notes for Rest and Exercise
Practice (5 minutes)
Practice of Rest:
Students seldom have chance to aware how to rest or experience the
comfort of rest. Teachers can arrange a group practice of rest towards the
end of class. Instruct students to take a 5minute rest in class (eyes closed,
deep and relaxed breathing with optional light music) but not to fall asleep or
leave their seats. After the practice, share with students their feelings.
15
Teacher Notes for Rest and Exercise
LESSON TWO
Exercise
Motivation (8 minutes)
(1) If Activity 2 (Lifestyle survey of Lesson 1) was not conducted, it can be
done in this lesson. If it has already been done, show the results and
discuss with students the following:

What is their trend of exercise habit? (How many times a week?
How long each time?)

What percentage of students’ exercise level can achieve he health
recommendations (i.e. 4 times per week with 30 minutes of
moderate intensity physical activity, increased heart rate, breathing
and body temperature characteristics)?

Which kind of exercise was done most?

What are their reasons for exercise?

What are their reasons for not doing exercise?
(2) Play the Government ‘Do exercise daily’ video clip
(http://www.info.gov.hk/isd/tvapi/exercise/chinese/high_chi.htm)
Theme teaching (15 minutes)
Benefits of Exercise:
We often hear others saying exercise has lots of benefits, so, what exactly
are the beneficial effects of exercise on health? According to recent research
by the American College of Sports Medicine, ten major beneficial effects
are as follows:
1.
Improve the quality of life: Regular exercise improves general
physical fitness, showing greater vitality in coping with daily lives, work
and activity.
2.
Appease depression: Research reveals performing a 10-15 minute
aerobic exercise, of light to moderate intensity, at least once every two
days for 2-3 weeks will give positive effect on appeasing depression.
3.
Help to prevent some kinds of cancers: Many research reveal that
performing exercise of light intensity on a regular basis is good enough
to prevent rectum, breast and female reproductive organs related
cancers.
16
4.
Teacher’s Notes for Rest and
Exercise
Enhance self-image: Research found that compare with physically
inactive people, people having regular exercise habit are evidently more
completely relaxed and happy; exercise can prominently help in
promoting one’s value and self-image.
5.
Pacify nervousness and anxiety: According to many research,
exercise can remove hormones and chemicals produced in nervous
state. Apart from that, 1 to 1.5 hours after we performed vigorous
exercise, our emotions and body can both feel relaxed. Doing exercise
allows our brain to release a hormone called endorphin, which helps us
to think positively and to stimulate joyful feelings. When we finish a day
of busy work, a suitable exercise will relieve our stress and tiredness.
6.
Reduce risk of Coronary Heart Disease (CHD): Experts discover that
physically inactive people are twice more risky in contracting CHD than
those who have regular exercise. Beneficial effects of exercise on heart
health include: reduce the blood pumping demand of heart; increase
cardiac output; lower pulse rate and cardiovascular system damage.
7.
Slow down aging process: Regular exercise will slow down
physiological system decline, and so as the ageing process. Performing
exercise persistently will not only prevent our aerobic and muscle fitness
from declining due to age increase; conversely, these kinds of fitness
will make upward progress.
8.
Increase production of ‘Good’ cholesterol: Research suggests
regular exercise increases the level of High Density Lipoprotein (HDL),
a ‘Good’ cholesterol, in blood, while decreases the level of Low Density
Lipoprotein (LDL)------ a ‘Bad’ cholesterol. This reduces the risk for
getting coronary heart disease.
9.
Improve sleeping quality: Research suggested that exercise helps
one to fall asleep easily and enter a sound sleep situation, which gives
enough energy the next day.
10. Strengthen the agility of thinking: Many research reveal that
compare with those lacking exercise, people who perform exercise
regularly will have better memory, concentration, analytical and other
mental abilities.
17
Teacher’s Notes for Rest and
Exercise
The relationship between Exercise and Physical Fitness:
When we are performing exercise, our blood circulates faster than normal
and the volume of blood pumped in each heart contraction increases. Thus,
the blood supply to muscles and other organs is larger, which in turn
enhance our physical fitness. On top of that, the volume of air inhaled during
exercise is larger. After a long period of training, our lung capacity increases
too and this will improve our cardiovascular system. Exercise needs a lot of
energy. Persistent aerobic exercise, in particular, can burn excessive fat
effectively. It helps to control our body weight when combined with prudent
diet. Regular exercise will improve our musculo-skeletal flexibility and range
of motion, thus enhance our muscle and joint health and lower the chance of
injury.
Skeleton is an important system in human body. While exercising, our body
weight will act on the skeleton. This will stimulate skeletal growth, improve
bone density, reduce loss of bone substance and help achieve stronger
skeletal structure. Other than that, research reveals regular exercise helps to
prevent hypokinetic disease, that is, the chronic diseases that are most
common in modern societies. Examples of hypokinetic diseases include
coronary heart disease, hypertension, stroke, diabetes, obesity, and some
kinds of cancers.
Although exercise brings a lot of beneficial effects to health, few people in
Hong Kong who has a habit of regular exercise. According to research by
the Department of Sports Science, The Chinese University of Hong Kong,
out of every 4 Hong Kong people, only one has regular exercise (Hui &
Morrow 2001) (Figure 1). Of all the secondary school students in Hong Kong,
the amount of those having regular exercise decrease drastically as the
class level increases (Hui and others, 2001) (Figure 2)。Hence, Hong Kong
people has low amount of physical activity. To ensure our body health and
reduce the medical expenses due to lack of exercise, we should encourage
Hong Kong people to perform exercise more.
40.2
%
45
40
35
30
25
20
15
10
5
0
36.1
23.7
No exercise
Exercise
Occassionally
Exercise
Regularly
Figure 1
Note: “Exercise Regularly” means participation in moderate intensity of
18
physical activity for at least 30 minutes each time and for three times a
week.
19
Teacher’s Notes for Rest and
Exercise
100
90
I
80
70
60
50
40
30
A
20
10
0
Form 1
L
Form 2
Form 3
Form 4
Form 5
Form 6
Form 7
(Figure 2)
Note: “Active” means participation in moderate intensity physical activity for
at least 20 minutes each time and for three times a week, excluded in
physical education classes held at school.
How to achieve fitness through exercise?
The content of exercise depends on different objectives in training. Generally
speaking, there are two main objectives:
(1) To maintain health;
(2) To improve physical fitness
To achieve the first aim of the exercise prescription, we should target on
more physical active lifestyle to promote health. Light exercise intensity,
less duration time but more frequency are the latest guidelines that we
promote during these recent years; however, such exercise prescription
does not result in significant physical fitness improvement. Therefore,
secondary level of exercise prescription is needed, which is exercise in
longer duration and with moderate to high exercise intensity levels, to result
in significant improvement in physical fitness.
According to the 1996 US Surgeon General's Report recommendation, we should
accumulate in at least 4 days per week, no less than 30 minutes, moderate intensity
exercises of any kind to attain the physical health. This will lower the risk of
having heart disease, diabetes, stroke, and some kinds of cancers.
20
Teacher Notes for Rest and Exercise
Examples of moderate intensity physical activity are as follows:

Mopping floor/ Cleaning windows for 45-60 minutes

Walking at a speed of 20min/miles for 35minutes

Basketball shooting for 30 minutes

Walk 2 kilometers within 30 min/miles

Do water aerobics for 30 minutes

Swimming continuously for 20 minutes

Rope jumping for 15 minutes

Run 1.5 miles within 15 minutes
For those who are now performing exercise in moderate intensity, we should
encourage them to increase their exercise volume gradually: First, increase
the duration; then, the intensity; finally, the frequency. This can result in
better health and significant fitness improvement.
Details about exercise prescription to improve physical fitness will be
introduced in Lesson 4.
The Content of Exercise Training
A good exercise plan is important to every one of us. We need to bear in
mind that everyone has different levels of physical fitness, which is
influenced by age, gender, personal habits, and dietary habits etc. Even
though we cannot change our age and gender, but we can improve the other
two factors.
A complete exercise plan should include the following components:
(1) Warm-up exercise (about 5 – 10 minutes)
(2) Major exercise training
– Aerobic fitness training (about 30-40 minutes)
– Muscular fitness training (about 10-15 minutes)
(3) Cool-down exercise (about 5-10 minutes)
A complete training duration should last for 50-60 minutes. In the next lesson,
some warm-up and cool-down activities will be introduced. The content of
exercise training with practices will be explained in Lesson 4.
Q & A (2 minutes)
Let students ask questions and give comments freely
Activity before class ends (10 minutes)
Q & A game： 20 questions are listed in “Appendix One”. Teacher can divide
the class into two groups to conduct the game and award the winning team.
21
Teacher Notes for Rest and Exercise
LESSON THREE
Warm-Up and Cool-Down Exercise
Motivation (5 minutes)


Ask students whether they do the warm-up exercise before exercising.
If students stated “yes”, invite one of them to demonstrate their warm-up
exercise patterns.
Ask students whether they do the cool-down exercise after exercising.
If students stated “yes”, invite one of them to demonstrate their
cool-down exercise patterns.
Comments by Teachers:
Most students would perform mild dynamic exercise and/or stretching
exercise. However, when students perform stretching exercise, students
should avoid bouncing and/or jerking motion. Movements should be slow
or static stretch, and no sudden pulling of muscles.
Theme Teaching (15 minutes)
In the last lesson, we have mentioned that a complete exercise plan should
include warm-up exercise, core exercise training, and cool-down exercise to
attain physical fitness. In this lesson, we will focus on discussing the
method on how to perform the warm-up and cool-down exercises, and we
will deliver the core exercise training content during the next lesson with
practices provided to students.
The importance of performing warm-up exercise is overlooked by many
people. Some of them perceive doing warm-up exercise is boring and
useless; therefore, they just do in hasty. Some of them perform in an
inappropriate way, which result in muscle and joint pain. Before exercising
training, 5-10 minutes warm-up exercise should not be skipped, and at the
same pace, 5-10 minutes cool-down exercise should be done after
exercising training before you come to a completely stop.
The aim of performing warm-up exercise is to let the body prepare from the
non-action stage into the action stage that is to get ready for exercise. The
warm-up exercises include: muscle stretching activity and mild muscle-joint
dynamic activity. These activities not only can increase the heart rate and
the body temperature slowly, but also can increase the blood circulation and
blood supply in the muscle. The muscle stretching activity enhances the
elasticity of the muscle and the tendon that makes the joints move more
smoothly, and thus improve flexibility and reduces the risks of getting injury.
Warm-up exercise can also increase the body alertness and the rapidity of
reaction during exercise too. A whole set of warm-up exercise includes
static stretching and mild dynamic physical activity. When you perform the
static stretching exercise, try to pull the muscle till you get a sense of
tightness, and hold this motion for 6-8 seconds and then relax. Don’t
overstretch the muscle till you get pain. You should maintain normal
breathing during stretching. Avoid holding your breath. Mild dynamic
22
Teacher’s Notes for Rest and
Exercise
physical activities include brisk walking, jogging, and mild joint slow
movement activity.
Usually, many people forget to do the cool-down exercise after finishing
exercise session. In fact, cool-down exercise plays a vital role same as the
warm-up exercise. When we finish an exercise training, such as the
cardiorespiratory or muscular training, large amount of blood will be
accumulated in the lower trunk or inside the muscles. If we do not perform
any cool-down exercise, blood will be difficult to reflux into the heart, and
clogged inside the muscle, particularly in the lower limb muscle that resulted
in dizziness or even coma due to the circulation interruption of blood supply
back to the heart and to the brain. In the same way, when blood circulation
is not flowing smoothly, lactic acid (the metabolic waste after exercise) will
store inside the muscle and hard to be removed. Therefore, we should do
some stretching exercise or walking slowly after exercise training to make
our breath and heart rate return to the normal resting stage, and let the
blood circulate back into the heart. Lactic acid can also be metabolized by
liver and be re-synthesised to useful substances. To conclude, we should
spend around 10 minutes to do the cool-down exercise, and after the whole
completion of the exercise plan, the recovery heart rate should not be over
100 beats per minutes.
Q & A (5 minutes)
Let students ask questions and give comments freely
Activity before class ends (10 minutes)
These 10 sets of muscle flexibility stretching activities are mild in intensity,
students may feel free to wear their exercise attires upon their preferences.
Students can follow the demonstration slides showed in the PowerPoint and
follow the steps to exercise. Students may remain in their seats when
performing these stretching exercises.
Remarks for Stretching Exercise:
In order to enhance the effectiveness of exercising, when you perform the
stretching exercise, please bear in mind the following points:
1. All the muscle stretching exercise is basically a static stretch, that is to
stretch the muscle and to hold at this posture for some time, about 6 to
10 seconds, then, relax the muscle gradually.
2. When performing the muscle stretching, never pull the muscle rapidly.
Muscle will easily get injured when they are not ready for the stretch,
and the muscle fiber will be teared in a serious condition.
3. During the process of stretching exercise, keep your breath smoothly.
Many people will unintentionally hold their breath when they stretch
23
muscle tightly and hold the posture in a static motion, this phenomenon
will increase the blood pressure and directly affect the circulation
system’s and the brain‘s health.
4. Perform each activity step in a slow motion, pull the muscle gradually
until you get a sense of tense, not pain, and hold at this motion for 6-10
seconds. This action can help muscle relieve stress and make them
relax.
5. The larger degree of the stretching angle doesn’t mean better.
If you
overstretch your muscle, you will get pain; therefore, when you stretch till
you feel a bit of tense, then, it is the most appropriate point that you
should stop. 伸展的幅度並不是越多越好
6. To attain the muscle stretching and relaxation effects, each stretching
exercise should repeat two to three times.
7. Try to spend a few minutes to enjoy the relaxation and the comfort
feeling after each muscle stretching exercise.
24
Teacher Notes for Rest and Exercise
LESSON FOUR
Physical Training Method
Motivation (5 minutes)
Classification of Exercise Game: Teacher needs to prepare a stack of
white cards, which have written down different kinds of sport activities on it.
Then, divide the writing board into half According to your own rules, (e.g.
you decide left board belongs to the aerobic exercise, and right board
belongs to anaerobic exercise), show each card to students, and place those
cards into the appropriate categories. Ask students whether they know the
tricks behind, and see who can answer this question quickly. This activity
not only can stimulate students’ thinking and analyzing abilities, but also can
consolidate students’ concept on these two different kinds of exercises。

Examples of sport activities in all kinds:
Running, Push-up, Sit-up, Brisk walking, Swimming, Weight
Dumbbell Lifting, Cycling, Rope Jumping, Football, Standing Broad
Jump, Discus Throw, Dancing, Flying Rings, Table Tennis, Archery.

Rules on distinguishing two different kinds of sport activities:
Put all those “Aerobic Exercise” sports activities cards on one side
of the board and then put the remaining into another half of the
board.
Aerobic exercise accounts for any activities, which can let you
performing in a sustained time persistently. Aerobic exercise takes
place in the presence of oxygen during metabolism to relieve energy;
therefore, it calls “Aerobic”. Aerobic Exercise can also maximize
the cardiorespiratory system capability, strengthen the muscle and
increase the metabolic rate.
Muscle training, (e.g. muscular
strength endurance, and muscle power during exercises) are the
target areas of anaerobic exercise training.
Classification of sports activities:
(Aerobic Exercise)
(Anaerobic Exercise)
Running, Brisk Walking, Swimming,
Cycling, Rope Jumping, Football,
Dancing, Table Tennis
Push-Up, Sit-Up, Dumbbell Lifting,
Stand Broad Jump, Discus Throw,
Flying Rings, Archery
Desirable exercise training should include both aerobic and anaerobic
exercises trainings.
25
Teacher Notes for Rest and Exercise
Theme Teaching (15 minutes)
Methods of exercise training
Training on cardiorespiratory system, muscular strength and endurance are
the two major components to attain a good physical fitness.
Sport scientists suggest the principle of “FITT” is the most appropriate
method to design an exercise training program. FITT stands for Frequency,
Intensity, Time and Type.
In order to promote the cardiorespiratory system, you should follow the
“FITT” recommendation, which is:

Frequency of exercise -- (3-5 times/week)

Intensity of exercise -- (60-90% of your maximum heart rate)

Time Endurance -- (approximately 20-60 minutes)

Type of exercise (aerobic exercise is the best type)
To measure the intensity of the exercise, using heart rate measurement is
one of the methods to do so. To calculate the target heart rate training zone,
first, you need to know your maximum heart rate per minute.
Maximum Heart Rate = (220- Your age) beats/ minute
After finish exercising, your target exercise heart rate should be in between
60% – 90% of your maximum heart rate.
For example: if you are 17 years old, your maximum heart rate is (220 - 17)
= 203 · Your target exercise heart rate should be in between (203 x 60%) to
(203 x 90%), that is 122 to 183 beats/minute.
“FITT” is also used as a recommended rule in muscular training.

Frequency of exercise (two times per week)

Intensity of exercise (1 set is equivalent to doing 8-12 times
repeatedly, need to complete 2 sets)

Time endurance (should complete 8-10 times exercises within
15-20 minutes)

Type of exercise (Resistance training is the best type, such as
push-up, sit-up and weight-lifting etc.)
26
Teacher Notes for Rest and Exercise
Q & A (5 minutes)
Let students ask questions and give comments freely
Activity before class ends (10 minutes)
Practice of Exercise Training:
1. Cardiorespiratory Theory
Practice the cardiorespiratory training with a 5 minutes walking, and to
measure the exercise heart rate after the exercise.
After 5 minutes brisk walking, measure your carotid (neck) artery and the
radial (wrist) artery pulses.
Put both of your index finger and middle
finger next to the larynx to measure your carotid artery pulse, or put
those fingers near the wrist, under the thumb position to measure the
wrist artery pulse. Spend 15 seconds to measure the number of beats
and then multiply by 4 to find out the heart beat per minute.
2. Muscular Training Exercise
8-12 times push-up and lunge with light weights (5 – 10 pounds
dumbbells or heavy books)
Note: Provide safety mats on floor to protect students’ hands when
performing push-up exercise.
The aim of this activity does not concern on whether students can see
desirable training effects after exercise or if they can finish the activity
within 10 minutes. The aim of doing this activity is to let students
experience their physiological changes after exercise training, such as
increase in heart pumping rate, increase body temperature, have bulking
feeling inside muscle etc. These stimulation reactions can help to
improve the function of the body, and teachers should take up this
chance to ask students to share their feelings after doing so.
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Glossary
Glossary
Circadian Rhythms (生命節奏):
The approximately 24-hourly pattern of
some physiological activities.
Sometimes called biological clock.
Circadian rhythms have been demonstrated in humans for changes in
heart rate, metabolic rate, wakefulness, and flexibility. It is also
associated with some changes in levels of performance in sport, for
example, swimmers tend to perform better in the evening then early
morning.
Aerobic fitness (有氧體能): reflect the maximum ability of the entire body
to take in, transport, and utilize oxygen during exercise.
It is also called
cardio-respiratory endurance.
Muscular fitness (肌肉適能) : The strength, endurance, and flexibility of
the muscular system that you need to carry out daily tasks and avoid
injury.
Flexibility (柔軟度) : A simple description of flexibility is it refers to the
range of motion of a joint. Flexibility is a measure of the ability of the
muscle tendon units to elongate within the physical restrictions of the
joint. Therefore, flexibility of a joint is affected by the nature of the joint
structure, the condition of the ligaments, and fascia that surrounds the
joint, and muscle extensibility.
Body Composition ( 身 體 組 成 結 構 ) : The relative percentage of fat,
muscle, bone, and other tissue in a human body. The most common
approach to analysis of body composition has been to estimate
percentage body fat and lean body mass. In physical growth, the
partitioning of body mass into lean body mass (純體重質量) and fat;
used to study age-related and differential sex characteristics of growth
and maturation.
Cholesterol 固醇) : a fatty substance formed in nerves and other tissue.
Excessive amounts in blood have been associated with increased risk of
heart disease.
HDL Cholesterol (高密度脂蛋白 固醇) : a kind of protein in the blood that
carries cholesterol from the tissue to the liver for removal. Therefore,
HDL Cholesterol inversely related to heart disease risk, and has been
considered a good type of cholesterol.
LDL Cholesterol ( 低 密 度 脂 蛋 白 固 醇 ) : the cholesterol fraction that
accumulates in the lining of the coronary arteries and causes ischemia.
LDL Cholesterol has been considered a bad type of cholesterol.
Hypokinetic Disease (低運動病症) : a disease brought on, at least in part,
28
by insufficient movement and exercise.
Glossary
Lack of exercise has been
identified as an independent risk factor for the origin and progression of
several wide-spread, chronic disease including coronary heart diseases,
diabetes, obesity, and low back pain.
Static Stretching Exercise (靜態伸展運動) : a form of muscular stretching
exercise in which a stretched position is held for a given amount of time
(e.g. 6 - 60s).
Dynamic Exercise (動態運動) : exercise which characterize by continuous
movements of the muscles and joints.
29
References for Teachers
Supplementary Resources
References for Teachers:
Journals
1. American College of Sports Medicine (2000). ACSM's Guidelines
for Exercise Testing and Prescription (6th ed.). Baltimore, MD:
Lippincott Williams & Wilkins.
2.
Hui, S.C., Chan, C.M., Wong, S.H.S., Ha, A.S.C., & Hong, Y.
(2001). Physical Activity Levels of Chinese Youths and Its
Association with Physical Fitness and Demographic Variables: The
Hong Kong Youth Fitness Study. Research Quarterly for Exercise
and Sport, 72(supplement), A92-93.
3.
Hui, S.C. & Morrow, J.R. Jr. (2001). Level of Participation and
Knowledge of Physical Activity in Hong Kong Chinese Adults and
Their Association with Age. Journal of Aging and Physical Activity,
9(4), 372-385.
4.
Journal of Sports Medicine and Physical Fitness 1999;39:1-11
5.
Marguente Brown R.N, “Born to be fit” , Tell Publishing
6.
U. S. Department of Health and Human Services. (1996). Physical
Activity and Health: A Report of the Surgeon General. Atlanta, GA:
U.S. Department of Health and Human Services, Centers for
Disease Control and Prevention, National Center for Chronic
Disease Prevention and Health Promotion.
7.
Werner W.K. Hoeger & Sharon A. Hoeger ,“Principles & labs for
physical fitness”, Morton publishing Company (2001)
30
Appendix I
Appendix I
Rest and Exercise – 20 Q & A Game
1.
Which of the followings is not the symptom of doing moderate exercise?
A. Heart pumps faster than normally
B. Sweat slightly
C. Feel hot
D. Get dizziness
Answer：D, To attain moderate exercising, you should sweat slightly, get
warm or hot in body or feel the heart pumps faster than in resting stage.
Additionally, you should not feel any discomfort after it.
2.
To become healthy, how many minutes per day should do exercise?
A. 5-10 minutes
B. 20-30 minutes
C. 45minutes or above
D. 1 hour or above
Answer：B, According to the American Heart Association
recommendation, regular exercise can make you become healthy.
3.
What is the side effect of not exercising for a period of time?
A. To become bald
B. Get gout
C. Falling down easily
D. Get schizophrene
Answer：C, If you do not exercise for a long time, your muscle will
become flabby, your equilibrant will reduce and fall down easily.
Additionally, if you get osteoporosis, your risk of getting bone fracture
will become higher.
4.
Brisk Walking has the following effects, except:
A. Enhance the cardiorespiratory function
B. Help to control the high blood pressure
C. Increase the heart rate in static motion
D. Strengthen muscle
Answer：C, Brisk walking helps to lower a person’s heart rate in a static
motion, which is a good signal to indicate your health. In daily lives,
you have lots of chance to walk briskly, so just take up the chance when
31
Appendix I
you have got it.
However, many people think “walking” is not a kind of
activity, and if you can walk fast and keep up this practice consistently; it
will benefit your health.
5.
To remove the abdominal fat, you should do which of the following
activity?
A. Jogging
B. Sit-up
C. Push-up
D. Flexible activity
Answer：A, In fact, sit-up exercise is only a localized exercise, it can only
strengthen your abdominal muscle but cannot burn fat To remove all
the abdominal fat, aerobic exercise is the best way to resolve it.
Jogging or brisk walking are examples of aerobic exercises.
6.
If you want to do the muscle strengthening at home, what kind of the
home utility is best for you to do so?
A. Use carts to buy rice or buy food
B. Use distilled water bottle as dumbbell
C. Stand up washing vegetables
D. Stand up talking on the phone
Answer：B, There are many home utilities can act as sports utilities;
therefore, you can exercise at home also.
7.
If you want to accomplish the goal of “Exercise 30 minutes daily”, you
can:
A. Exercise two hours once per week
B. Exercise three times per day, 10 minutes in each time
C. Exercise six times per day, 5 minutes in each time
D. Exercise ten times per day, 3 minutes in each time
Answer：B, If you can accumulate doing 30 minutes exercise per day,
and each time no less than 10 minutes, then, you can keep your body
healthy.
32
Appendix I
8.
When you exercise, which of the following items is wrong?
A. Do the warm-up exercise first
B. Do the stretching exercise first
C. Drink less water to strengthen your endurance
D. Stop exercising when you feel difficulty in breathing
Answer ： C, When exercising, you should drink lots of water to
compensate the loss of water through sweating and breathing.
Drinking water can also prevent you to get dehydration and
overheating.
9.
“I don’t have any exercise genius, I don’t know how to play balls,
swimming, and you better tell me what exercise should I do?”
A. Go to the fitness centre and buy nutrition products to enhance your
physical ability
B. Go to the clinic and have the vitamin injection so as to enhance
your sports cell
C. Do house works, such as mopping floor, cleaning windows
D. Play sports video games
Answer：C, The word “sports” is not definitely correlated with playing
balls or swimming etc. In fact, some daily works, such as brisk
walking, walking up stairs, or even carrying things are the chances that
give us exercise opportunities.
10. “If I spare the time to exercise, I will not have extra time to accompany
with my girlfriend, so what should I do?”
A. Invite your girlfriend to go hiking with you
B. Teach girlfriend how to swim
C. Ask your girlfriend to join the dancing class with you
D. All of the above
Answer：D, There are variety of sport activities available, female can
choose the one they like and can enhance the communication within
couples.
11. Which of the following places are suitable for exercise?
A. Home
B. Garden
C. Playing field
D. All of the above
Answer：D, No matter it’s home, office or garden, places that can
33
Appendix I
provide adequate spaces are suitable for exercise.
12. When you are watching TV, which of the following activities can
decrease your chance of getting a big tummy?
A. Standing to iron clothes
B. Laying down, talking on phone and eating snacks
C. Sitting and knitting sweater
D. Running at the same spot
Answer：D, Don’t let any exercise opportunity to get away
13. Regular exercise brings a lot of advantages; except which of the
following items is not the fact?
A.
B.
C.
Relieve the stress
Strengthen the immunity
Increase the flexibility of joints; reduce the risk of getting injury of
elders.
D. Lead to osteoporosis
Answer：D, In fact, regular exercising can help you to relieve stress,
strengthen your immunity system, increase your joint flexibility, avoid the
chance of getting injury and reduce the risk of getting osteoporosis
14. When you are in the match game, what things should you do besides
doing warm-up jogging exercise?
A. Do the holding breath practice
B. Do anaerobic exercise
C. Do stretching exercise
D. Buy a pair of new sport shoes
Answer：C, Before exercise, you should do 5-10 minutes stretching to
relax the joints, tendons and ligaments. Stretching helps body parts to
get warm-up and let the whole body gradually adapt and prepare to
exercise condition, it also helps to reduce the risk of overstretching the
cartilage tissues.
15. Which of the following sport does not categorised in the “aerobic
exercise” group?
A. Swimming
B. Long-distance running
C. Weight-lifting
D. Cycling
Answer：C, Swimming, long-distance running, and cycling are those
34
Appendix I
aerobic exercises that can effectively enhance the function of the
cardiorespiratory system and control the weight gain. Likewise,
dumbbell-lifting and short-distance running are mainly focus on muscle
intensity training and improve body shape. If you only do the
dumbbell-lifting without the incorporation of running, you can neither
lose weight nor strengthen the cardiorespiratory system.
16. What is the most effective way to encourage your friend to exercise?
A. Let him/her to read books that talk about the advantages of
exercise
B. Exercise with your friends together
C. Discuss the sports games together
D. Invite his/her close friends to exercise together.
Answer：B, Even though action is the most practical way to make things
done; however “no one to go with you” is the most common reason that
reduce people’s interest to participate in exercising
17. If you sprain your ankle in the football game, which of the following
things you should avoid to do?
A. Lift up the injured region
B. Foment on the injured area
C. Use bandage to wrap up the injured area
D. Let the injured area get rest
Answer：B, After spraining, you should lift up the injured region, use the
bandage to wrap up the area and let it take rest. This method can
diminish redness, swell, and can relieve pain, and the heat from the
wounded area. If you use fomentation, you might dilate the blood
vessels and make the wounds become swollen. Therefore, you
should use cold-pack method instead of fomentation.
18. In the first 5 minutes after doing exercise, what is the thing that the body
will used for energy?
A. Glucose
B. Protein
C. Fat
D. Vitamins
Answer：A, When you start exercising, glucose will become the initial
fuel used by body; however, after 5 minutes, body will start to use fat to
support the energy expenditure. Therefore, if your want to remove fat,
35
you should increase your exercise time.
36
Appendix I
19. What kinds of clothes do you wear when doing exercise?
A. Sleep wears
B. Loose cotton clothes
C. Sport wears
D. All of the above
Answer：D, Any kinds of clothing is suitable to wear when doing
exercise. However, just try not to choose too loose, too long or too tight
clothes. For sport clothes, cotton is the best quality among all the
texture materials, it can absorb sweats better than any others.
20. How to measure Body Mass Index？
A. Height (m) / Weight (lb)
B. Weight (kg)2 / Height (m)
C. Height (m) / Weight (kg)3
D. Weight (kg) / Height (m)2
Answer：D, The World Health Organization uses BMI to measure the
body weight status. Generally, for female, those who are at 19-24 are
normal in weight, under 19 are underweight and over 24 are overweight.
For men, those who are at 20-25 BMI are normal in range, under 20 are
underweight, and over 25 as overweight. Recently, there are some
researches indicated Asian people’s BMI might be lower than these
figures.
37