Lesson Plan
Performance Balance Plan
Students will learn how nutrition, rest, and exercise work together for peak performance and will evaluate their habits to plan healthier routines.
Understanding balanced fitness habits empowers students to optimize their energy, recovery, and overall health, fostering lifelong well-being and academic success.
Audience
6th Grade Group
Time
12 minutes
Approach
Interactive discussion, slide-deck review, quiz, and planning.
Prep
Review Materials
3 minutes
- Preview the Rest, Fuel, Move Slide Deck to ensure smooth flow
- Familiarize yourself with the questions on the Peak Performance Quiz
- Check answers in the Performance Key Answer Key for quick reference
Step 1
Introduction
1 minute
- Briefly state the lesson objective: balancing nutrition, rest, and exercise for optimal fitness
- Explain why these components matter for daily energy and long-term health
Step 2
Habit Sharing
3 minutes
- Prompt students to share one thing they do for each category: rest, fuel, and movement
- Note common habits and highlight any gaps or misunderstandings
Step 3
Slide-Deck Review
3 minutes
- Present the Rest, Fuel, Move Slide Deck
- Emphasize key tips: sleep hygiene, balanced meals, varied physical activity
- Invite quick clarifying questions
Step 4
Quiz Time
4 minutes
- Distribute the Peak Performance Quiz
- Students complete individually, applying what they’ve learned
- Monitor progress and offer support as needed
Step 5
Debrief & Plan
1 minute
- Quickly review answers using the Performance Key Answer Key
- Ask students to set one goal for improving rest, nutrition, or exercise today
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Slide Deck
Rest, Fuel, Move: Your Path to Peak Performance
• Discover why balancing rest, fuel, and movement matters
• Learn quick tips you can apply starting today
• Prepare for a fun quiz to test your knowledge!
Welcome everyone! Today we’ll explore how rest, nutrition, and exercise work together to help you feel your best every day. Use this slide deck to guide our discussion.
Why Balance Matters
• Rest gives your body time to repair and your brain time to recharge
• Proper fuel provides energy and nutrients for growth
• Regular movement builds strength, endurance, and mood support
Explain that these three components influence energy, growth, focus, and recovery. Emphasize that small changes add up.
Rest: Recharge Your Body
• Aim for 9–11 hours of sleep each night
• Keep a regular bedtime and wake-up time
• Create a calm environment: dim lights, no screens before bed
Ask students for examples of bedtime routines or things they do to sleep better. Highlight consistency and a dark, quiet room.
Fuel: Feed Your Performance
• Include colorful fruits and vegetables at each meal
• Choose lean proteins like chicken, beans, or eggs
• Opt for whole grains over refined carbs; drink plenty of water
Invite volunteers to name healthy snacks. Reinforce variety and balance in every meal.
Move: Power Up with Activity
• Get at least 60 minutes of activity daily
• Combine cardio, strength, and flexibility exercises
• Find fun ways to move—sports, dancing, or playground games
Have students share favorite activities. Encourage mixing cardio (running, biking) with strength (push-ups) and flexibility (stretching).
Quick Tips & Next Steps
• Tonight: set a consistent bedtime
• Tomorrow: add a fruit or veggie to lunch
• This week: try a new physical activity
• Ready for the quiz to see what you’ve learned?
Lead a brief wrap-up: ask students to name one change they can make this week in rest, fuel, or movement. Remind them of the upcoming quiz.
Quiz
Peak Performance Quiz
Answer Key
Performance Key Answer Key
Use this key to quickly check student answers and guide feedback. Detailed explanations and rubrics for open responses help ensure consistent grading.
Question 1
Prompt: How many hours of sleep should 6th graders aim for each night to support peak performance?
Correct Answer: C) 9–11 hours
Explanation:
- Research and the Rest, Fuel, Move Slide Deck recommend 9–11 hours for 6th graders. This supports physical growth, brain development, and daily focus.
Question 2
Prompt: Which snack is the most balanced choice to fuel your body between meals?
Correct Answer: C) Apple slices with peanut butter
Explanation:
- Balanced snacks combine carbohydrates (apple) for quick energy and protein/fats (peanut butter) for sustained fullness and muscle repair. Options like chips/soda or chocolate lack protein and healthy fats.
Question 3
Prompt: Which combination of activities adds up to at least 60 minutes of movement per day?
Correct Answer: D) 20 minutes of biking + 20 minutes of dancing + 20 minutes of stretching
Explanation:
- Students need at least 60 total minutes combining cardio, strength, or flexibility. Answer D meets that: 20 + 20 + 20 = 60 minutes. Choice A also sums to 60 but is limited to only cardio and walking; D shows variety.
Question 4 (Open-Response)
Prompt: Name two foods you would include in a balanced meal and explain how each food helps your body.
Grading Criteria:
- Student names two foods (ideally from different food groups: e.g., protein, fruit/vegetable, whole grain, dairy).
- Explanation includes at least one nutrient or benefit (e.g., protein for muscle repair, fiber for digestion, vitamins for immunity).
Sample Response:
- Grilled chicken breast: a lean protein that helps repair muscles and supports growth.
- Broccoli: a vegetable high in vitamins C and K plus fiber, which helps with immune function and healthy digestion.
Feedback Tips:
- Praise variety (different food groups)
- Look for clear nutrient–benefit connections
Question 5 (Open-Response)
Prompt: Choose one area: rest, fuel, or movement. What is your goal for improvement in this area, and what is one specific step you will take today to work towards it?
Grading Criteria:
- Clear area selection: rest, fuel, or movement.
- Specific, measurable goal: e.g., “I will get 10 minutes more sleep,” “I will add a vegetable to dinner.”
- Actionable step today: e.g., “I will set my alarm 10 minutes earlier,” “I will pack a carrot stick snack.”
Sample Response:
- Area: Movement
- Goal: Get at least 60 minutes of activity each day.
- Step for today: After school, I will ride my bike around the block for 15 minutes.
Feedback Tips:
- Encourage realistic, time-bound steps
- Reinforce student ownership: praise concrete actions
Use this key during the debrief to review answers and guide students in setting meaningful goals for rest, fuel, and movement.