- Today on "Extra Credit," we learn how to eat like an Olympic athlete and much more.

Stay tuned.

(upbeat music) Welcome to "Extra Credit," where we meet interesting people, explore new ideas, and discover fun places together.

I'm your host, Treasure.

During today's show, we'll learn different ways to care for our hearts.

First, let's see how doctors use 4D technology to get a better look inside their patients.

(bright chiptune music) - This new technology is really a game changer in seeing the heart in four dimensions during interventions.

- [Narrator] After inserting a catheter into the heart, this next generation echocardiogram, or ICE, allows the doctors to see the heart and valves in four-dimensional moving images.

- But simply imaging inside out versus outside in of cardiac structure.

- [Narrator] One of the biggest benefits to patients is the minimally invasive procedure requires no general anesthesia.

- This approach would allow us to see comparable images, but still do the procedure in a quicker time with shorter recovery and less exposure to anesthesia for the patients.

(bright music) (bright chiptune music) - Hi, I'm Tara Hardy.

I am the director of education engagement for Detroit public television and for the Michigan Learning Channel, and I have the pleasure, today, of speaking with Rebecca Hasson from the University of Michigan kinesiology department.

She's also representing "InPACT at Home."

Rebecca, hello, welcome.

- Hi, thanks for having me.

- Yeah, can you tell us a little bit about who you are and what you do?

- Absolutely.

So again, as you stated, I work at the university of Michigan, and I've been here for about the last eight years, and our research and our programs, community programs that we have developed, really focus on getting kids moving.

And we know that, across our state, that we have fewer opportunities and many of our children are not meeting the physical activity recommendations, so we wanted to do something about that and to help develop programs that parents and schools can use to get their children moving.

And now is the time to do that.

- Yeah, so we know kids are not moving even more than they weren't moving before a pandemic, so absolutely, it's such a critical, critical time for us to bring movement back into their lives.

Now, we have a partnership that we developed a series of videos, and the title is "InPACT."

Can you tell us a little bit about what "InPACT" stands for, and I'm saying I-N, as in "no," PACT.

- There you go, yes, I-N-P-A-C-T, and that stands for "interrupting prolonged sitting with activity."

It's an acronym that we use because, from the literature, we know that, most of the time, we think a lot about exercising and physical activity, but we have, in the recent years, realized that too much sitting is also harmful to our health.

We also know that, for children, they love to move in small bursts.

They don't need 30 minutes in a row to get moving, just a couple of minutes here and there, and in the classrooms that we've been working with, just five minutes, four minutes of activity at a time.

So we really try to engineer physical activity back into our homes, into our schools in these short bursts, and that's why we picked the title "interrupting prolonged sitting with activity."

- And we grasp onto that because February we are deeming as heart healthy month, which we're not unique to think of that.

I remember, as a school teacher myself, I used to do jump rope for the heart and lots of different things in February.

So we are partnering on the Michigan Learning Channel, and can you tell me a little bit about why you thought Michigan Learning Channel would be a good place to put some of these movements?

- Yes, Michigan Learning Channel was definitely something that we wanted to...

It was a long-term goal of ours, and we were so happy that it was able to rapidly advance and we were able to get this partnership going sooner rather than later.

Because while we have developed physical activity interventions and put them on the internet, freely available to everyone, we recognize that there are a third of our children across the state who do not have livestreaming internet access.

And so if we wanna be able to get all kids moving and give them access to health enhancing physical activity, that using TV and broadcasting stations is probably the best way to go because Michigan Learning channel reaches all kids across the state, and that is a great way to reach our kids.

I think another piece is just thinking about, you know, what is the goal and vision of the Michigan Learning Channel?

That they want to help teachers across the state by providing information about reading, writing, math, science, and physical activity, physical education, is something else that the Michigan Learning Channel can help teachers and help parents and help children to promote in the home.

So we view our program as a supplement, and so does Michigan Learning Channel, with all of their curriculum, so it was a perfect fit for us to get kids moving now, during the pandemic, when most of our kids are learning from home.

- Right, right, so the average child, say, K-12, how much should they be moving in a day?

I know you said that kids move here and there, and it doesn't have to be all at once.

What's a goal for families to have their kids moving each day?

- So our goal, as stated by the United States, their physical activity guidelines, is that children should be moving 60 minutes or one hour throughout the day.

And schools are recommended to provide 30 minutes of that physical activity.

And children can accumulate it in a of variety of different ways.

So as you mentioned before, just in small bursts, two, three minutes here and there, or you can do it in one hour or two 30 minute breaks.

But we try to just do it engineering throughout the day in small little bursts, and that's where these videos came in, that allow children, while they're watching TV, to get about six minutes, eight minutes of physical activity in small bursts throughout the day.

And that's really helpful.

I think a lot of people, because they're so busy, dedicating small amounts of time, rather than a large chunk of time to movement, is gonna be really helpful for adherence.

Because physical activity, nowadays, is more of an add-on rather than something that is scheduled in our lives, we recognize that if we actually intentionally put it in our schedule, maybe get a few minutes in before we go to school or work, go for a walk on our lunch break, do a little activity right before dinner and maybe a few more jumping jacks right before we go to bed, that is a much more consistent way to infuse physical activity into our lives, and we will be more consistent at doing it.

So I would encourage everyone: use your logs, set a goal, and even if you're starting at just five or 10 minutes a day, slowly work your way up to 60 minutes.

Set achievable goals and find a buddy to help you do it because if you do it in partners, you're more likely to get it done because you have that accountability.

- In case your new year's resolutions are not happening anymore, now's a chance to start again, and let's just focus on February to get into some good routines.

- We are so excited to be working with you all, and we're so excited to get the children across the state of Michigan moving.

It's a wonderful time that, even though it's a little chilly outside and we are more inclined to wanna hibernate like bears, we still have an opportunity to move at home.

So I would encourage everyone: get out your logs, turn on a video, ask your parents to do the exercises with you, and just make February a heart healthy and fun month to get moving.

- And actually, before we leave, Rebecca, I don't think we're completely done.

You and I are both movers and shakers, so before we leave you, just for some inspiration that we're not afraid to look silly, let's dance it out for our folks out there at home.

(Tara laughing) Join us this month!

(bright chiptune music) (pencil scratching) (birds chirping) - Welcome to "InPACT at Home," where we practice interrupting prolonged sitting with activity.

I'm Michelle Van Duyn, and I am here to help you get moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you and the rest of your family, so that you can stay active and healthy at home.

So go ahead, let's get up, and let start moving.

Hey, everybody, for this movement activity, we're going to be doing some cardio kickboxing.

We're gonna start with a quick warmup.

We're gonna shuffle twice, touch the ground.

Shuffle, touch the ground.

We're getting our joints ready, our blood flowing, just getting the body warm.

Good job, keep going.

Make sure you have enough room.

You're not gonna bump into anyone or anything.

(upbeat music) You doing good; keep going.

(upbeat music) We're gonna do it for five more seconds and relax.

Okay, we're gonna also do a leg stretch.

So go down into a plank, bring your leg up by your hand, press down, and switch.

So we're stretching out our legs.

Also engaging our core as well.

Now, if you're feeling ambitious, you can also jump switch it.

I'm not feeling ambitious, so we're just gonna walk it.

Good job; keep it up.

Five more seconds.

Get that last stretch in and relax.

Let's get into these basic punches.

So one foot in front, one foot in the back.

Make a fist with both hands.

Make sure your thumbs are on the outside.

We're just gonna do some jab.

So lead hand, rear hand.

We're just gonna alternate right here.

So the front hand is called a jab, and then a cross.

Nice job; we're gonna keep it right here.

If you're feeling comfortable with this, go ahead and speed it up.

Always bring your hand back in into guard, which means you put it by your face.

If you notice, I pick up my heels and rotate for more power.

Almost done, keep going.

And relax.

All right, the next one we're gonna do is we're gonna add in an uppercut.

So back into your fighting stance, hands up in guard.

You're gonna jab, cross, uppercut, rear uppercut.

Then, we're gonna repeat, so jab, cross, uppercut, rear uppercut.

Again, find some rotation through your hips and through your legs.

Lift up those heels.

Jab, cross, uppercut, uppercut.

Great job, a few more.

And relax.

The last one we're gonna do on this side is a moving jab sequence.

So make sure you have enough room.

You're going to jab forward for two steps.

Uppercut, two steps back.

Repeat it.

Uppercut, uppercut.

So jab, jab, back, back.

You can go as fast as you want, as long as you maintain proper form, or as slow as you need to in order to keep your rhythm.

Nice job, definitely engaging our brain and our movements.

And relax.

We're gonna switch sides, do the same thing.

So this might feel a bit awkward, depending on how coordinated you are on each side.

So hands up in guard.

All we're gonna do is our basic punches, so our jab and our cross.

Again, lift up those heels, pivot through your toes.

Jab, cross.

Again, if you wanna pick it up and go fast, you can.

If you wanna keep it at a medium speed, it's totally fine.

I'm just proud of you for getting out here and working out.

Keep going for a little bit longer.

Then, we're gonna switch it up.

Keep going for five, four, three, two, and one.

Let's go back to those uppercuts.

So hands up in guard.

Jab, cross, forward uppercut, rear uppercut.

Keep going.

Uppercut, rear uppercut.

Jab, cross, up, up.

Jab, cross, up, up.

Nice little pattern there for you.

You got it; keep going.

If you mess up, that's fine.

Just find a good spot to pick up and join us again.

Couple more on this one, and then we're gonna switch.

And we're gonna switch to that last one.

So we're gonna do two jabs forward, two uppercuts back.

So jab, jab, back, back.

Forward, forward, uppercut, uppercut.

Nice job.

And again, if you've got this mastered from the other side, pick it up.

All right, let's really get that heart rate going.

Nice job; keep it up.

You're doing great.

You're becoming a master cardio kickboxer.

You keep going for five, four, three, two...

Finish this one out for one.

All right, we're gonna get into the kickboxing sequence part.

This is the fun part.

So go back into your original stance, one foot in front, one foot in the back, hands up in guard.

What you're gonna do is a jab, cross, step your back leg in, lift your knee up.

It's called a chamber.

We're gonna reset, okay?

So jab, cross, step, chamber.

Repeat.

Jab, cross, step, chamber.

Now, what a chamber is is just preparing for a bigger kick.

Okay?

A couple more seconds, and we're gonna add on to this.

You're doing great.

Okay, now, moving on to this, we're gonna add in that front kick push.

So same stance, jab, cross, step it in, and push forward with your leg.

I like to think of it as you're pushing open a door with your foot.

Okay, so try it again.

Jab, cross, step, push.

This front leg is the push; let's go.

Jab, cross, step, and push.

Good job.

Takes a couple times to get used to.

You're doing great.

And we're gonna switch sides.

So I know you're gonna do much better on this side 'cause now you got the basics.

So hands up in guard.

We're gonna do that jab, cross, step and chamber.

Great job.

See, I told you, so much easier on this side now that you have some practice.

And the more you do this, the better you're gonna get.

Keep going for a few more seconds.

We're gonna add in that front push kick.

All right, ready?

Jab, cross, step, push.

Repeat; jab, cross, push.

And again, use your heel to push forward.

We're not using our toes; using the bottom of our foot.

Keep it up.

You're doing great.

Five seconds.

Four, three, two, and one.

Great job, everyone.

You did awesome.

I hope you enjoyed today's movement break.

"InPACT at Home" is a chance to apply the skills you may have learned in your PE class to improve your health.

To learn more about the health benefits associated with daily movement, visit inpactathome.umich,edu.

Now, don't forget to fill out your daily log.

We will see you again during our next workout.

(pencil scratching) (birds chirping) (child laughing) (bright chiptune music) - [Narrator] "Living Minute," a look at the latest medical innovations changing our lives.

Brought to you by Thermo Fisher Scientific's coronavirus testing program for schools and the Health Channel.

- [Narrator] How can you eat like an Olympic athlete?

Stick to lean meats, fruits, vegetables, whole grains, and healthy fats, like avocados and nuts.

But these world class athletes also time out their meals and snacks to reach peak performance.

They also drink enough water and get enough sleep.

- Rest is important for both athletes and non-athletes, and it really sets the stage for how we eat.

They really go hand-in-hand.

So for instance, if someone doesn't sleep well, they get up late, they skip breakfast, they make poor choices throughout the day or they may overeat late at night.

- [Narrator] Eat healthy, eat in moderation, stay hydrated, and get enough sleep.

(bright music) (bright chiptune music) ♪ Good food ♪ ♪ Good golly ♪ ♪ My name is Whole Grain Molly ♪ ♪ With a diet that includes whole wheats and oats ♪ ♪ Soon you'll be feeling jolly ♪ ♪ You need fiber ♪ ♪ And though you're small ♪ ♪ Whole grains will reduce your cholesterol ♪ ♪ Wanna stay fit and do it with ease ♪ ♪ You gotta say please to your WGs ♪ ♪ So grab some whole grains ♪ ♪ But be sure of what you got ♪ ♪ Look on the label on the side of the box ♪ ♪ Quinoa, yum ♪ ♪ You might as well try ♪ ♪ Hard to spell ♪ ♪ But it's good ♪ ♪ Good for your diet ♪ ♪ Whole grains cholesterol controller ♪ ♪ Rolled oats or a bowl of granola ♪ ♪ Learn your dietary ABCs ♪ ♪ You gotta say please to your WGs ♪ ♪ Good food, good golly ♪ ♪ Say please ♪ ♪ To your WGs ♪ ♪ Oh, soon you'll be feeling jolly ♪ (bright chiptune music) (upbeat music) - Hey y'all, my name is Claire, and I'm a dance student at Central Michigan University.

One of my favorite things to do during dance class is to stretch.

Would you like to try it with me?

First, I want you to reach up to the sky and then roll down and reach for your toes.

Bend your knees and then roll back up.

Great work.

When you roll down, I want you to think about your spine going down piece by piece.

You tuck your chin first and then go down.

Bend your knees and then roll back up, thinking about stacking your spine into a straight line one piece at a time.

Should we try it again?

Reach up to the sky and then roll down.

Reach for your toes.

Bend your knees and then roll back up.

Good work!

Next, we're gonna stretch to the side.

I want you to take one arm.

Reach out and up in a rainbow over your head.

And try and reach for the wall on the other side.

And now switch sides.

Out and up in a rainbow over your head.

And reach for the wall.

Good work.

Let's go up and down one more time.

Reach for the sky, up, up, up.

And then roll down.

Bend your knees and then roll all the way back up.

Great work, everyone.

Thank you for stretching with me today.

(upbeat music) (bright chiptune music) - [Narrator] Ah, the famous electrolyte.

Sports drink commercials love talking about them, but what are they?

Why do we need them?

And what happens if we don't have enough of them?

Electrolytes are salts.

Actually, they're salts that we take into our body.

Usually, by way of food.

Electrolytes dissolve into positive and negative charges and conduct electricity in water.

The most common one is sodium chloride, or plain old table salt.

These are the other common electrolytes found in your body, also known as ions.

These charges are crucial because they control the flow of water in our cells and nerve impulses in our bodies.

Ion channels and cell membranes regulate the flow of the positive and negative charges through cells.

Water follows these charges and always goes to the side that has the greater number of electrolytes.

Thanks, osmosis.

Without the balancing act between electrolytes and water, our cells would shrivel up and die or burst from being too full.

In nerve cells, a positive ion moving through an ion channel sparks off an electrical impulse, signaling our bodies to function properly.

That's right, electrolytes control the constant impulses in our body to keep our hearts beating, our lungs breathing, and our brains learning.

So yeah, electrolytes are pretty important.

They also make your sweat salty.

When working out, our bodies start to heat up.

Ion channels in our cells dump electrolytes, or salts, into the sweat gland.

Thanks to osmosis, water follows closely behind.

This increases the pressure in the gland, so that salty mix gets pushed out on your skin.

When that water evaporates, it pulls the heat off your body and cools you down, leaving a salty residue behind.

But if you lose too many electrolytes, your nerves won't work properly, which can lead to problems with your heart, blood pressure, breathing, and you'll definitely not be performing your best, so you better reach for that bright orange sports drink and get those electrolyze back ASAP, right?

Well, maybe not.

There's been controversy on whether sports drinks are even necessary.

People generally get enough electrolytes to replenish the ones lost in work out from their diet.

Also, some sports drinks have sugar in them, so if you're doing a half an hour of cardio, a single bottle of the stuff will give you back all the calories you just worked off.

If you're working out for an hour or so, water will keep you hydrated, and you probably don't need those extra electrolytes or sugars.

But if you're someone like this or this, or maybe running a marathon, feel free to reach for that sports drink now and again.

Your body will thank you.

Thirsty for more?

Let us know your burning chemistry questions, and we might tackle them in a future video, Thumbs up on the way out and, hey, thanks for watching.

(bright chiptune music) - Hi, my name is Renee, and I'm a helper.

I'm very proud of my job because I get to help you when there's an emergency.

I'm a 911 operator.

911 operators coordinate with firefighters, police officers, paramedics, and other helpers to send the assistance you need in an emergency.

I have a lot of tools to make sure that I can get you the help you need during an emergency.

One of my tools is my headset.

My headset lets me answer calls without picking up the phone.

It sits on my head, so that my hands are free to use the computer.

Another tool is my computer.

My computer helps me to find where you are located.

I also use the computer to request assistance from firefighters, police officers, and other helpers.

I'm gonna tell you a little more about how 911 operators, like me, help in an emergency.

My job is very fast paced, and I often do many things at the same time.

You can call me by dialing 9-1-1 on a phone.

I will answer by saying, "911, what's your emergency?"

As we are talking, it's important for you to stay calm, explain what is happening, so I can send other helpers to you.

When you call, I will ask you several questions, like, "Where are you calling from," "What type of emergency is this," "Who needs help," and, "What is happening?"

One way you can help me is by knowing your last name, home address, your parents' name and phone number.

Practice remembering this important information.

An emergency can be scary, so you can tell me if you feel upset, hurt, scared, or even angry.

I like to listen, and I will stay on the phone with you until other helpers can get to you.

It is always best to ask an adult before calling 911, but if no adult can help you, it is important to know when you should call 911 in an emergency.

So what is an emergency?

An emergency is when you or someone else is in danger, Some examples of an emergency are fire, a stranger breaking into your home, or a car accident.

911 is very serious and should never be used unless it is an emergency.

A joke or a prank call can take away from someone who needs help or has a real emergency.

I like my job because I get to help people like you.

You can help me by listening to my instructions, answering my questions, and staying calm.

911 operators, like me, are important helpers in our neighborhood because we are the first call in an emergency.

So what is my job?

To keep you safe.

And what's your job?

To be safe.

- [Narrator] To meet other helpers in our neighborhood, go to meetthehelpers.org.

(bright music) - Thanks for hanging out with us.

I learned so much today; did you?

Be sure to visit our website for bonus content.

See you next time!

- [Narrator] This program is made possible in part by Michigan Department of Education, the state of Michigan, and by viewers like you.

(upbeat rock music) (bright chiming)