🌅 Karakia & Cultural Opening
"Kia kaha te tinana" - May the body be strong
Opening Protocol (3 minutes)
- Inclusive Movement: All bodies can move and benefit from movement - no comparison or judgment
- Exercise ≠ Punishment: Movement should feel good, not be punishment for eating or existing
- Cultural Movement: Honoring Māori & diverse cultural movement practices (haka, kapa haka, cultural dances)
🎯 Learning Objectives & Success Criteria
By the end of this lesson, ākonga will be able to:
- Explain: Why teenagers need 60+ minutes of movement daily
- Differentiate: Between aerobic, strength, and flexibility exercises
- Identify: Personal barriers to movement and realistic solutions
- Explore: Diverse movement options beyond traditional sports
- Create: Personalized weekly movement plan
Success Criteria - Ākonga will demonstrate:
- ✓ Understanding of exercise benefits for body and mind
- ✓ Knowledge of 3 types of exercise
- ✓ Experience trying 5+ different movement activities
- ✓ Identification of personal movement preferences
- ✓ Specific weekly movement plan
Activity 1: Movement Spectrum (10 minutes)
Where Are You On The Movement Scale?
Physical spectrum activity + discussion🔄 Tracker Spotlight: Start with a 3-minute partner conversation using last week’s Nutrition Journal. Prompt: “How did your kai choices influence your energy for movement?” Capture two insights to connect food and exercise.
Physical Spectrum (3 minutes):
Create an imaginary line across the classroom. Students position themselves based on current activity level:
Left Side: "I rarely move beyond walking to class"
Middle: "I move some days but inconsistently"
Right Side: "I'm active most days and love it"
Quick Sharing (3 minutes):
In position, turn to someone near you and share:
- Why are you standing here?
- How do you feel about your current movement level?
- Would you like to change? Why or why not?
Debrief (4 minutes):
Teacher shares:
- No position is "wrong" - this is where you are right now
- Movement looks different for everyone - disability, chronic illness, injury, mental health all impact capacity
- Research shows teens need 60+ min of movement daily for optimal health (most NZ teens don't meet this)
- Benefits: stronger heart/lungs, better mood, improved sleep, bone/muscle development, stress relief, disease prevention
- The goal isn't to become an athlete - it's to find movement you enjoy enough to do regularly
Activity 2: Types of Exercise - The Complete Picture (12 minutes)
Understanding What Your Body Needs
Teaching + quick physical demos🏃 Aerobic (Cardio)
What: Gets heart rate up, makes you breathe harder
Benefits: Strengthens heart/lungs, burns energy, improves endurance
Examples:
- Running, swimming, biking
- Dancing, kapa haka
- Sports (netball, rugby, basketball)
- Brisk walking
Recommendation: Most of your 60 min daily
💪 Strength Training
What: Builds muscle, makes you stronger
Benefits: Bone density, metabolism, injury prevention, functional strength
Examples:
- Push-ups, sit-ups, squats
- Weight lifting
- Rock climbing
- Resistance bands
Recommendation: 3x per week
🧘 Flexibility & Balance
What: Stretches muscles, improves range of motion
Benefits: Prevents injury, reduces pain, better posture, relaxation
Examples:
- Yoga, stretching
- Tai chi
- Dance warm-ups
- Martial arts
Recommendation: Daily, especially after exercise
Quick Physical Demos (4 minutes):
Everyone stands. Try each for 20-30 seconds:
- Aerobic: March in place, then double-time!
- Strength: Wall push-ups or squats
- Flexibility: Reach for ceiling, bend to touch toes
Notice: How does your body feel? Which felt good? Which was challenging?
Activity 3: Try It! Movement Stations (20 minutes)
Explore Diverse Movement Options
Station rotations + reflectionSetup Note: Set up 6 stations around room/gym with instructions and any needed equipment. Students rotate through, spending 2.5 min at each station trying the activity.
Station 1: Bodyweight Strength
Push-ups (on knees or full), squats, planks - choose your level
Station 2: Dance Party
Play music - just dance! No rules, just move how it feels good
Station 3: Yoga Flow
Simple sequence: downward dog, warrior, tree pose, child's pose (posters with instructions)
Station 4: Cardio Blast
Jumping jacks, high knees, butt kicks - get that heart rate up!
Station 5: Māori Movement
Basic haka stance and movements, or ti rākau patterns (if culturally appropriate for teacher)
Station 6: Walking Meditation
Slow, mindful walking - focus on breath and body sensations (gentle option)
Reflection After Stations (3 minutes):
Write quick responses:
- Which station did you enjoy most? Why?
- Which was most challenging?
- Did anything surprise you?
- Which activities could you see yourself doing regularly?
Key Message: Exercise doesn't have to be competitive sports. Dance, gardening, walking the dog, playing with siblings, skateboarding - it ALL counts!
Activity 4: Barriers & Personal Movement Plan (13 minutes)
Making It Work For YOUR Life
Individual reflection + planningIdentify Your Barriers (4 minutes):
Honestly assess what gets in the way of movement for you. Common barriers:
Common Barriers:
- No time (homework, responsibilities)
- No safe spaces to move
- Self-conscious about body/ability
- Tired, low energy
- Expensive equipment/memberships
- Don't enjoy traditional sports
- Disability or chronic pain
- No one to do it with
Creative Solutions:
- Walking/biking to school counts!
- YouTube home workouts (free)
- Dance in your room
- Active video games
- Play with siblings/pets
- Garden, clean vigorously
- Modify activities for your body
- Online fitness communities
Create Weekly Movement Plan (6 minutes):
Hand out the Movement Plan Template. Model how to map one day, highlighting activity, duration, and feelings before/after. Learners complete the week (aiming for 60 min total movement per day, broken into achievable chunks):
Example Plan:
- Monday: Walk to school (15 min) + YouTube dance workout (20 min) + play basketball with friends (30 min) = 65 min ✓
- Tuesday: PE class (45 min) + walk dog (20 min) = 65 min ✓
- Wednesday: Bike to school (20 min) + kapa haka practice (60 min) = 80 min ✓
Your Turn: Plan specific activities for each day this week. Be realistic!
Share & Accountability (3 minutes):
Share your plan with a partner. Agree to check in next week and note any tweaks directly on the template.
Reminder: Progress over perfection. Even 20 minutes is better than 0 minutes. Every bit of movement counts!
Whakamutunga - Commitment & Closure (5 minutes)
Personal Commitment (2 minutes):
Write down:
- ONE movement activity you'll try this week that you've never done before OR
- ONE day this week where you'll hit 60 minutes of movement
Make it specific: "I will try a 15-minute yoga video on YouTube on Thursday evening before dinner"
Class Circle (3 minutes):
Stand in circle. Volunteers share ONE movement activity they're excited to try this week.
Closing message: Movement is a gift to yourself. It's not about changing how you look - it's about feeling strong, capable, and alive in your body. Find what brings you joy and do that!
Kete storage reminder:
Show students how to fold or save their Movement Plan Template in their hauora folders (or photograph it). Ask them to log adjustments after each movement session.
🏠 Homework / Extension
Required: Track Your Movement Plan (Week-long)
Complete one row of your Movement Plan Template each day:
- Log the movement activities and total minutes completed
- Note how you felt before and after (use the template prompts)
- Capture barriers and supports so we can troubleshoot together
- Bring the template back next lesson for our movement debrief
Optional: Interview Active Person (20 min)
Interview someone in your life who moves regularly (doesn't have to be athlete - could be gardener, dancer, dog walker!):
- What movement do you do?
- Why do you do it?
- How has it impacted your life?
- What advice would you give someone starting?