Lesson Plan
Maze Navigation Guide
Students will navigate a digital maze of nutrition and exercise choices, record their decision paths, and evaluate how different choices impact metabolism to identify optimal healthy habits.
This lesson builds personalized awareness of how daily choices affect energy use and metabolism, empowering students to make healthier decisions and develop lifelong fitness strategies.
Audience
8th Grade Students
Time
25 minutes
Approach
Self-guided maze with targeted reflection
Materials
Prep
Review Lesson Materials
5 minutes
- Ensure classroom devices can access the digital maze tool via Metabolic Mechanics
- Print or distribute digital copies of Create Your Path
- Familiarize yourself with correct answers in Optimal Route Solutions
- Test navigation controls so students smoothly access each maze decision point
Step 1
Introduction and Objective
3 minutes
- Greet the student and present the lesson goal: optimize metabolism through smart nutrition & exercise choices
- Launch the first two slides of Metabolic Mechanics to explain metabolism basics
- Highlight how each decision in the maze links back to energy use and health
Step 2
Maze Setup and Instructions
2 minutes
- Explain the digital maze interface and decision nodes
- Model one or two navigation steps using slide examples from Metabolic Mechanics
- Show how to record choices and predicted outcomes on the Create Your Path worksheet
Step 3
Independent Maze Navigation
15 minutes
- Student works through the digital maze, making nutrition and exercise choices at each junction
- For every decision, record the path and anticipated metabolic outcome on Create Your Path
- Encourage self-paced exploration, revisiting earlier choices if desired
Step 4
Reflection and Strategy Review
3 minutes
- Compare the student’s path to optimal routes in Optimal Route Solutions
- Discuss why certain choices led to better metabolic responses (e.g., balanced meals, interval workouts)
- Identify one change the student found most impactful
Step 5
Wrap-Up and Next Steps
2 minutes
- Summarize key takeaways: how specific nutrition/exercise patterns optimize metabolism
- Ask the student to set one realistic health goal based on today’s insights
- Preview upcoming lessons on goal-tracking and habit reinforcement
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Slide Deck
Metabolic Mechanics
In this lesson, you'll learn how nutrition and exercise choices affect your metabolism. Get ready to navigate the Metabolic Maze!
Welcome! Today we’ll explore how your food and exercise choices influence metabolism. Explain that this deck will prepare you to navigate the Metabolic Maze by covering key concepts and modeling one decision step.
What Is Metabolism?
Metabolism is the process by which your body converts food and drink into energy. It has two parts:
• Anabolism – building up molecules
• Catabolism – breaking down molecules
Your metabolic rate determines how many calories you burn at rest and during activity.
Define metabolism clearly. Mention the two components—anabolism and catabolism—and set the stage for understanding energy conversion.
Nutrition & Energy
Different nutrients affect energy levels and metabolic rate:
• Carbohydrates: Quick energy source
• Proteins: Muscle repair & growth
• Fats: Long-term energy storage
Choosing balanced meals helps optimize metabolism throughout the day.
Explain how macronutrients feed into energy production. Reinforce the importance of balanced meals.
Exercise & Metabolic Rate
Physical activity boosts your metabolism:
• Aerobic workouts (running, cycling) increase calorie burn during exercise.
• Strength training builds muscle, raising your resting metabolic rate.
• High-intensity interval training (HIIT) maximizes afterburn effects.
Show how exercise impacts both resting and active metabolic rate. Give examples of different activity types.
Navigating the Metabolic Maze
In the digital maze, you’ll face decision points on nutrition and exercise. At each node:
- Choose an option (snack type or workout).
- Predict how it will affect your energy use.
- Record your choice and predicted outcome on your worksheet.
Introduce the digital maze interface and the student’s tasks at each decision node.
Example Decision Step
Scenario: You need a pre-workout snack.
Options:
• Apple (fiber-rich, steady energy)
• Energy bar (high sugar, quick spike)
Predict: Which option gives steadier energy & why? Record your choice and metabolic prediction.
Model one decision step to show how to think through options and record predictions.
Let’s Begin!
Open the Metabolic Maze digital tool and start your first decision. Remember:
• Make a choice at each node
• Predict its metabolic impact
• Record your path on the Create Your Path worksheet
Encourage the student to launch the maze tool and begin. Remind them to record each step.
Project Guide
Create Your Path
Name: ____________________ Date: ________________
Instructions
- Open the Metabolic Maze digital tool via Metabolic Mechanics.
- At each decision point, choose an option and record it below.
- Predict how your choice will affect your metabolism.
- Jot any immediate observations or feelings in the Notes column.
- When you finish, compare your path to Optimal Route Solutions.
Decision Log (Record Your Path)
| Decision Point | My Choice | Predicted Metabolic Effect | Notes |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 | |||
| 4 | |||
| 5 | |||
| (Use additional space if you revisit earlier nodes.) |
Reflection Questions
- How did your choices influence your energy levels and overall metabolism?
- Which decision had the most significant impact on your metabolism and why?
- Based on your experience, set one realistic health goal for the next week:
Great work navigating your personal Metabolic Maze! Keep this worksheet for future goal–tracking and habit reinforcement lessons.
Answer Key
Optimal Route Solutions
Use these solutions to compare with your path and understand why certain choices optimize metabolism. Each decision includes the optimal option, the predicted metabolic effect, and the reasoning behind it.
Decision Point 1: Pre-Workout Snack
Scenario: You need a snack 30 minutes before exercise.
| Option | Predicted Effect | Optimal Choice? |
|---|---|---|
| Apple (fiber-rich) | Steady glucose release, minimal crash | ✔️ |
| Energy bar (high sugar) | Quick spike then rapid drop in blood sugar | ❌ |
Rationale & Thought Process:
- Steady energy release helps sustain workout intensity without mid-session fatigue.
- Fiber in the apple slows carbohydrate absorption, reducing insulin spikes.
- Avoiding high sugar prevents an energy crash and supports more consistent calorie burn.
Decision Point 2: Morning Workout Type
Scenario: Choose an exercise to boost your metabolic rate early in the day.
| Option | Predicted Effect | Optimal Choice? |
|---|---|---|
| Steady-state jog (30 min) | Moderate calorie burn during exercise | ❌ |
| HIIT (High-Intensity Interval Training) (20 min) | High calorie burn during & after exercise (afterburn) | ✔️ |
Rationale & Thought Process:
- HIIT elevates heart rate and triggers excess post-exercise oxygen consumption (EPOC), burning calories for hours afterward.
- Short duration helps maintain intensity and student engagement.
- Builds both aerobic capacity and metabolic boost more effectively than steady-state alone.
Decision Point 3: Post-Exercise Meal
Scenario: Refuel after morning workout.
| Option | Predicted Effect | Optimal Choice? |
|---|---|---|
| Grilled chicken with vegetables & quinoa | Balanced protein/carbs/fats, supports muscle repair & stable energy | ✔️ |
| Fast-food cheeseburger & fries | Excess saturated fat, high sodium, uneven macronutrient ratio | ❌ |
Rationale & Thought Process:
- Protein rebuilds muscle fibers stressed during HIIT, raising resting metabolic rate.
- Complex carbs (quinoa) replenish glycogen stores without a blood sugar spike.
- Healthy fats support nutrient absorption and prolonged energy.
Decision Point 4: Afternoon Snack
Scenario: Maintain energy until dinner without overeating.
| Option | Predicted Effect | Optimal Choice? |
|---|---|---|
| Greek yogurt with berries | Protein & probiotics support metabolism & gut health | ✔️ |
| Potato chips | High in refined oil & salt, promotes energy crash | ❌ |
Rationale & Thought Process:
- Protein in yogurt sustains metabolic rate by supporting muscle maintenance.
- Berries add natural antioxidants and fiber, aiding digestion.
- Avoiding empty calories prevents mid-afternoon slump and unnecessary fat storage.
Decision Point 5: Evening Activity
Scenario: Decide how to end your day actively.
| Option | Predicted Effect | Optimal Choice? |
|---|---|---|
| 30-minute brisk walk | Low-to-moderate intensity promotes digestion & calorie burn | ✔️ |
| Sitting and watching videos/gaming | Minimal additional calorie burn; potential overeating risk | ❌ |
Rationale & Thought Process:
- Light aerobic activity after dinner aids digestion and prevents late-night blood sugar spikes.
- Continued movement increases total daily energy expenditure without overstressing the body at night.
- Helps establish consistent habit of daily activity, supporting long-term metabolic health.
Reflection on the Optimal Path
- Balanced Macronutrients: Each meal/snack provides a mix of protein, complex carbs, and healthy fats to stabilize blood sugar and maintain muscle mass.
- Strategic Exercise Timing: HIIT early in the day maximizes metabolic afterburn, while light evening activity supports digestion and total energy expenditure.
- Sustained Energy: Choosing fiber-rich, protein-packed foods prevents energy crashes and reduces unplanned snacking.
Use this key to identify where your path aligned with or diverged from the optimal route. Discuss any unexpected outcomes and set a health goal based on these insights in your Create Your Path worksheet.
Cool Down
Reflection Exit
1. Key Insight
What is one thing you learned about how your choices affect your metabolism?
2. Applying Your Learning
How will you apply this insight in your daily routine?
3. Next Steps & Goal Setting
What is one specific health or activity goal you will set for the coming week based on today’s lesson?
Use your Create Your Path worksheet to track your progress and revisit the Optimal Route Solutions for guidance as you refine your habits.