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Question

1. If a student only has 10 minutes before the exam starts, what type of exercise is the most effective to do based on the text and what is the instant effect? 2. How to integrate physical activity into the school schedule without sacrificing classroom learning time?

Answer

answer introduction physical activity plays an important role in students’ physical and mental well-being. exercise does not necessarily have to take a long time to provide useful benefits. even a short period of appropriate physical activity can help students become more alert and prepared for academic tasks. schools can also incorporate physical activity into the daily timetable without significantly reducing classroom learning time. 1. exercise to perform 10 minutes before an exam if a student has only 10 minutes before an examination, the most appropriate choice is a short, moderate-intensity exercise session rather than strenuous exercise. examples include brisk walking, light jogging, dynamic stretching, or simple body-movement exercises. the purpose is not to become tired but to increase physical and mental alertness. a brief session of moderate exercise can increase blood circulation and arousal, helping the student feel more awake and focused immediately before the examination. a practical 10-minute routine could be: 2 minutes: gentle walking and warm-up. 4 minutes: brisk walking or light jogging. 2 minutes: simple dynamic movements, such as arm movements and leg movements. 2 minutes: slow walking and controlled breathing before entering the examination room. the student should avoid exhausting workouts immediately before an exam because excessive physical effort could cause fatigue, discomfort, or difficulty concentrating. instant effect of short exercise the immediate effect of moderate physical activity is increased alertness and readiness. exercise temporarily increases physiological arousal and blood circulation, which can help a student feel more awake and prepared to concentrate. therefore, when only 10 minutes are available, the objective should be mental activation rather than physical exhaustion. a short and moderate activity session can be used as a preparation strategy before beginning an exam. 2. integrating physical activity into the school schedule schools do not necessarily need to remove academic lessons in order to provide students with more opportunities for movement. physical activity can be incorporated into existing routines and short breaks. short movement breaks teachers can introduce 5–10 minute movement breaks between lessons or during longer classes. students can stand, stretch, walk around the classroom, or perform simple movements. these short breaks can help students return to academic work with renewed attention. active learning physical activity can also be combined with classroom learning. for example, teachers can ask students to move between stations while completing educational tasks, participate in standing discussions, or use movement-based activities to review concepts. use of existing break periods schools can encourage students to be physically active during recess, lunch, and transition periods. walking, recreational games, and other appropriate activities can provide additional movement without taking away from instructional time. classroom stretching teachers can include short stretching sessions during lessons, especially when students have been sitting for a long period. these activities require very little equipment or space and can be completed quickly. physical education physical education should remain part of the school schedule because it provides structured opportunities for students to develop physical fitness and healthy habits. schools can coordinate physical-education periods with academic schedules so that students receive both educational instruction and appropriate physical activity. benefits for students integrating regular physical activity into the school day can provide several potential benefits: improved alertness: movement can help students become more awake and ready to learn. better concentration: short activity breaks can provide an opportunity for students to reset their attention. reduced sedentary time: students spend less time continuously sitting. improved well-being: physical activity supports overall physical and psychological well-being. healthy habits: regular school-based activity can encourage students to maintain an active lifestyle outside school. better classroom engagement: movement-based activities can make some learning experiences more interactive. practical school implementation plan a school could implement a simple activity program without substantially changing its academic timetable. timeactivityapproximate durationbefore first lessonstretching/light movement5 minutesbetween long lessonsmovement break5 minutesrecesswalking/recreational activity10–20 minutesduring long classesclassroom movement2–5 minutesphysical educationstructured exerciseaccording to timetable the school should ensure that activities are appropriate for students’ ages and physical abilities. teachers should also provide opportunities for students who cannot participate in certain activities to use suitable alternatives. conclusion if a student has only 10 minutes before an examination, a short, moderate-intensity activity such as brisk walking or light movement is more appropriate than strenuous exercise. the immediate purpose is to increase alertness and mental readiness without causing fatigue. schools can integrate physical activity through short movement breaks, active learning, classroom stretching, recess activities, and properly scheduled physical-education periods. these approaches allow students to remain active while preserving the majority of classroom instructional time. the key is to treat physical activity as something that can complement academic learning rather than compete with it. a well-designed school schedule can provide students with regular opportunities to move while maintaining sufficient time for classroom instruction. references centers for disease control and prevention. (2024). physical activity basics. centers for disease control and prevention. donnelly, j. e., hillman, c. h., castelli, d., etnier, j. l., lee, s., tomporowski, p., lambourne, k., & szabo-reed, a. n. (2016). physical activity, fitness, cognitive function, and academic achievement in children: a systematic review. medicine & science in sports & exercise, 48(6), 1197–1222. world health organization. (2020). who guidelines on physical activity and sedentary behaviour. world health organization.

Answer

1. if a student has only 10 minutes before an exam, a short session of moderate aerobic exercise is the most practical choice. activities such as brisk walking, light jogging, jumping jacks, or similar continuous movement can be done without requiring equipment.
the immediate effect is increased alertness and concentration. physical activity increases blood flow and oxygen delivery to the brain and can help the student feel more awake, focused, and mentally prepared for the exam. the goal should not be an exhausting workout, because becoming physically tired immediately before the exam could be counterproductive. a short, moderate activity is more appropriate.
2. physical activity can be integrated into the school schedule without significantly reducing classroom learning time by using short activity breaks and combining movement with existing parts of the school day.
for example, teachers can introduce 3–5 minute movement breaks between lessons or after long periods of sitting. students can stretch, walk in place, perform simple bodyweight movements, or participate in short classroom exercises. schools can also encourage active recess, walking between classes, physical education, and walking or cycling to school where appropriate.
movement can even be incorporated into academic activities. for example, students might move to different areas of the classroom to answer questions, participate in learning stations, or review material through active games.
these approaches do not require replacing large amounts of teaching time. instead, short periods of physical activity can be distributed throughout the day. because students often return to their work feeling more alert and focused, well-planned activity breaks may actually help make classroom learning more productive.
in summary, a student with only 10 minutes before an exam should choose brief, moderate aerobic activity to increase alertness and concentration. at school, short movement breaks, active lessons, recess, physical education, and active transportation can provide regular physical activity while preserving academic learning time.

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