Grade 7 Lesson Plan (assessments may occur at any time during the lesson and should be attached as a separate document)
Learning Objective:I can identifythe snacks for before, during, and after resistancetraining and cardiorespiratory activities. / Lesson Notes/materials:
  • Nutrition cards.
  • Workout task cards (cardio & resistance training)
  • Posters on the two different types of workouts(information included in the lesson plan).
  • Posters on beverage samples.
  • Exit tickets.

SOL:7.5.e Create a snack plan including foods and beverages consumed before, during, and after a self-selected vigorous physical activity addressing nutrition needs for each phase and explaining the impact on and relationship to RDA, portions, macronutrients, vitamins, minerals, hydration, sugar, and salt.
Link to Background Knowledge
The following musthavepreviouslyoccurred:
  • Review of prior knowledge of the creation of a one-day meal and snack plan based on RDA, portions, macronutrients, vitamins, minerals, hydration, sugar, and salt.
  • Pre-assessment: Students will move around the outside of the gym doing different cardiorespiratory activities such as jogging, skipping, galloping, and side slides. In between these activities, the teacher will signal students to move to a card on the floor and perform a teacher given exercise before picking one up and returning to the outside of the gym to begin the next cardiorespiratory activity. This will continue until students have collected a minimum of ten(10)cards. Students will find a partner and use the cards to create a one-day meal and snack plan to demonstrate their understanding of prior knowledge (visuals of RDA are recommended).
Food Group / No. of Servings
Bread, Cereal,
Rice & Pasta / 6 - 9
Vegetables / 3 - 4
Fruit / 2 - 3
Milk, Yogurt
& Cheese / 2 - 3
Meat, Poultry,
Fish, Beans, Eggs, & Nuts / 2 – 3
(about 5 – 6 ounces)
  • Review of macronutrients:
-Carbohydrates:
Age / Breakfast / Lunch / Dinner / Snacks
10 – 12 / 60 grams / 75 grams / 90 grams / 15 g x 3
Girls
13 – 15 / 60 grams / 75 grams / 90 grams / 15 g x2
(no a.m. snack)
Boys
13 – 15 / 60 grams / 90 grams / 90 grams / 15 g x2
(no a.m. snack)
-Protein:
  1. Males 11 – 14: approximately 45 grams (RDAs)
  2. Females 11 – 14: approximately 45 grams (RDAs)
-Fats
  1. Males 11 – 14: 58 to 82 grams per day.
  2. Females 11 – 14: 50 to 70 grams per day.

Engage and Explain
Engaging Questions:
What are some examples of different types of physical activity workouts?
What are some examples of healthy snack options? (Students can use the task cards as a form of response.)
What are some examples of healthy beverage options? (Students can use the task cards as a form of response.)
How do you think the snack you choose will have an impact on the performance during the workout/activity?
How important is it to choose a healthy snack based on the type of workout you are doing? Why?
Now it’s time to make connections with our learning target for the day!
Think in terms of having the correct nutrition and hydration in order to perform the activity. What the body needs will depend on the intensity and duration of the workout so planning out your snacks and beverages will provide you with the calories or energy to perform the activity at the intensity and duration selected.Today we’re going to be working on creating a plan including foods and beverages consumed for before, during and after your workout.
When you’re doing a resistancetraining activity the goal and objective is to build muscle.
Which macronutrient would be most beneficial for building muscle? (Protein)
*Reference poster for resistance workout.
What are snack options that would make sense prior to a resistance training workout? (Students can use the nutrition cards or oral response.)
*Poster presentation of snacks and beverages consumed before, during, and after a vigorous physical activity:
  • Before a workout:
  1. Resistance workout - Fuel up two hours before with protein, carbohydrates, and heart healthy fats.
  2. Cardiorespiratory workout - Fuel up 45 to 60 minutes before with protein, carbohydrates, and heart healthy fats. Cardiorespiratory workouts require more carbohydrates than protein.
  3. Avoid a lot of high fat items; it takes longer to leave the stomach.
  • During a workout:
  1. Keep the body hydrated.
  2. If you are working out an hour or less, you do not need to eat. If you are working out longer, eat 50 – 100 calories of carbohydrates or protein every half hour.
  • After a workout:
  1. Cardiorespiratory workout – Wait 30 – 45 minutes, then consume a high quality source of protein (whole food) and vegetable-type carbohydrate.
  2. Resistance workout – Consume proteins within the hour (10 to 20 grams).

Active Learning
Students will be assigned to a cardio or resistance workout group. Both groups will be given two workout task cards specific for a cardio or resistance workout. Workout task card 1 will provide a progression of activities from slow to high and workout task card 2 will provide a progression of activities from high to low. Students will perform the two workout task cards specific for their group assignment of either a cardio or resistance workout within a time limit set by the teacher. Upon completion, each group will be asked to pool the nutrition cards from the above link activity. Groups will use the nutrient cards and the workout task cards to lay out in ordera plan that includes:
  • Snacks including foods and beverages before the workout.
  • The beginning progression workout task card.
  • The snack during the workout.
  • The second workout task card.
  • The snack including foods and beverages after the workout.
*Note: As time allows, groups can switch and repeat the process or the lesson could be taught in two days.
What will you do for students who have early success?
Add higher level questioning for greater comprehension. / What will you do for students who need additional support?
  • Change the cards.
  • Limit meal development to one meal.
  • Limit meal development to one food for each food group.
  • Limit snacks to one or two phases of the workout.

Reflect
Groups will share out their snack plan including foods and beverages consumed before, during, and after a workout specific for their group assignment of either a cardio or resistance workout. Teacher will ask open ended questions pertaining to the choices groups made in their plan. / Assessment for Learning - Written assessment/exit ticket of a snack plan including foods and beverages consumed specific for their group assignment of either a cardio or resistance workout. Students will pair/share their written plans and discuss the impact the foods and beverages will have in each phase of the workout.
Next Steps
Go home and look at the snacks you have. Create a table that lists the snacks under a carbohydrate, protein, or fat. Make comments on other things that appear on the snack label. Future lessons will include some of those things that appear on those label such as, vitamins, minerals, sugar, and salt.

Exit Ticket

Name______

I participated in the ______workout.

Snack plan including foods and beverages:

Before

During

After

Pair/Share thoughts on the impact:

______