Coach Noli provides responses to several students' questions about exercise and physical activity. He recommends drinking water before, during, and after exercise to stay hydrated. He says kids should exercise for 30 minutes to an hour per day. For jogging, he suggests starting with 15-20 minutes for kids and working up to 30-45 minutes. He cautions students to avoid diving from heights over three feet into the pool and to not stay underwater longer than comfortable.

1. Questions for our
Exercise Expert

2. One day we decided to ask
Coach Noli some questions
so we could understand
how exercise helps our
bodies to be healthy. So we
sent him an email….

3. From: Rea, Juanita
Sent: Monday, October 11, 2010 11:19 AM
To: Reloj, Noli
Subject: Questions for our exercise expert!
Dear Coach Noli
We need your help! We have some questions about
exercise. The question that we are finding hardest to
answer is:
How do I know when I am active?
We have some other questions too…

4. • How much exercise should we do outside when it’s
really hot? Emma
• How much water should we drink after exercising?
Amarene
• How many minutes of running should we do at
playtime? Ethan
• How can you do a flip in the air? Renayy
• How do we know if we are exercising?
• How long should we jog at a time? Dylan
• How much time should we exercise per day? Shayan
• Should we run fast, slow or medium? Emma
• How high should we dive from into the pool? Emma
• How long can we stay underwater? Mystique
Can we ask you these questions in our PE lesson today?

5. He sent us a reply with lots of good
advice……
How much exercise should we do outside when its really
hot? Emma
FIRST OF ALL YOU NEED PROTECTION WHEN YOU EXERCISE WHEN IT’S
HOT. OTHERWISE, YOU MIGHT AS WELL FOREGO WITH EXERCISE. YOU NEED A
HAT, WATER BOTTLE (WITH LOTS OF WATER), MAY BE SUNBLOCK AND THE
RIGHT SET OF CLOTHINGS. DO LIGHT EXERCISES THAT IS COMFORTABLE TO YOU.
IF YOU START FEELING DISCOMFORT, STOP! IT ACTUALLY DEPENDS ON THE
INDIVIDUAL. ON THE AVERAGE THOUGH, I WOULD SAY MAYBE 15-20 OR
30 MINUTES
How much water should we drink after exercising?
Amarene
AS MUCH AS YOU CAN COMFORTABLY TAKE OR HALF A CUP EVERY 15 MINUTES.
DRINK BEFORE, DURING AND AFTER EXERCISE. DO NOT WAIT TIL YOU GET
THIRSTY. FEELING THIRSTY MEANS YOUR ARE STARTING TO GET DEHYDRATED.

6. How many minutes of running should we do at
playtime? Ethan
AS LONG AS YOU CAN TAKE IT. THE GENERAL RULE IS
REST WHEN YOU GET TIRED.
How can you do a flip in the air? Renayy
I AM NOT AN EXPERT ON THIS. YOU COULD PROBABLY
ASK COACH RAMON IN GYMNASTICS. WHAT I DO
KNOW IS THAT IT NEEDS A LOT OF PRACTICE AND YOU
NEED SPOTTERS TO HELP YOU
How do we know if we are exercising?
SWEATY, HEART PUMPING FAST, BREATHING FAST, FEEL
HOT, YOUR FACE MAY TURN RED, YOU FEEL THIRSTY,
TIGHT MUSCLES, FEEL TIRED

7. How long should we jog at a time? Dylan
FOR ADULTS, MAYBE START WITH JUST 30MINUTES
AND WORK UP TO 45 MINUTES TO 1 HR., FOR KIDS I’D
SAY 15-20 MINUTES UP TO 30-45 MINUTES.
How much time should we exercise per day?
Shayan
FOR YOUR AGE MAYBE 30 MINUTES TO ONE HOUR
Should we run fast, slow or medium? Emma
FAST IF YOU ARE RACING, SOMEONE IS CHASING YOU OR
YOU ARE CHASING SOMEONE, WHEN YOU ARE RUNNING
SHORT DISTANCE. SLOW IF YOU ARE RUNNING LONG
DISTANCE AND YOU ARE NOT IN A HURRY. MEDIUM IF
YOU ARE NOT RUNNING FOR A LONG TIME AND YOU DO
NOT WANT TO RUN FAST OR SLOW.

8. How high should we dive from into the pool?
Emma
FIRST OF ALL MAKE SURE YOU KNOW HOW TO DIVE AND
YOU ARE DIVING IN A POOL THAT IS AT LEAST SIX FEET
DEEP. TRY TO AVOID DIVING HIGHER THAN THREE
FEET. THE HIGHER YOU ARE DIVING FROM, THE MORE
DANGEROUS IT BECOMES.
How long can we stay underwater? Mystique
DEPENDS ON HOW LONG YOU CAN HOLD YOUR BREATH
COMFORTABLY. DO NOT FORCE YOURSELF TO STAY
LONGER UNDERWATER IF YOU FEEL UNCOMFORTABLE
ALREADY.

9. ☺ THE END ☺