if you like to stay fit, here are some careers to think about:

Transcription

1 staying fit freedom likes to be fit. she knows that feeling good will give her more confidence to accomplish whatever she wants to do. freedom thinks that fitness and nutrition are fun and wants to share some of her ideas with you. I love to be outside doing fun things with hiking my friends. and basketball are my favorite I have activities. to eat right to have the energy for them. let s take a look at some fun ways to be fit. if you like to stay fit, here are some careers to think about: physical therapist personal trainer freedom has the superpowers of courage and strength. she gym teacher knows how important it is to nutritionist exercise and eat right so she exercise instructor can be strong and confident. sports medical field 2017 MAKINGFRIENDS.COM, INC. 1

2 STEP MINUTES OF AEROBIC EXERCISE THREE A WEEK. YOU SHOULD BE DOING AT LEAST... LET S TRY AN AEROBIC CIRCUIT. FIRST WE HAVE TO STRETCH TO WARM UP. definitions fitness- The ability to perform physical activity without great fatigue. AND HELP PREVENT INJURY. DANCE! IN G E O J LAC P AEROBIC CIRCUIT H ON OP E O TH EN FOO N OT T T HE HE R JUM P JAC ING KS MARK OUT STATIONS AROUND YOUR ROOM WITH TAPE. YOU LL NEED ONE STATION FOR EACH GIRL. PLACE ONE OF THE EXERCISE CARDS FROM THE NEXT PAGE NEAR EVERY OTHER STATION. PUT ON MUSIC. DO THE EXERCISE ON THE CARD FOR 3 MINUTES. THEN MOVE TO THE NEXT STATION. DANCE AT THE STATIONS WITHOUT A CARD. CE! DAN N DA DAN CE! WARM UP STRETCHES WARMING UP IS IMPORTANT TO INCREASE FLEXIBILITY... Flexibility- range of motion at THE JOINTS. UAT SQ PS JUM AEROBIC EXERCISE IS ANYTHING THAT GETS YOUR HEART BEATING FAST. E! CE! PRETEND TO JUMP ROPE DA NC 2016 MAKINGFRIENDS.COM, INC. 2

3 JUMPING JACKS SQUAT JUMPS PRETEND TO JUMP ROPE HOP ON ONE FOOT THEN THE OTHER JUMP TO THE LEFT THEN TO THE RIGHT JOG IN PLACE 2017 MAKINGFRIENDS.COM, INC. 3

4 IT S ALSO IMPORTANT TO GET ONE HOUR OF ACTIVITY EVERY DAY. ANY KIND OF ACTIVITY IS BETTER THAN BEING A COUCH POTATO! WRITE DOWN YOUR OWN FUN IDEAS FOR BEING ACTIVE I LIKE TO PLAY BASKETBALL AND GO HIKING IN THE WOODS. KEEP TRACK OF YOUR ACTIVITY FOR ONE WEEK. MAKE YOUR GOAL 60 MINUTES EVERY DAY. DAY ACTIVITY & MINUTES ACTIVITY & MINUTES TOTAL MINUTES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 2017 MAKINGFRIENDS.COM, INC. 4

5 STEP2 good let s see what you know about healthy eating. to stay strong your body needs fuel. nutrition is the best way to fuel your body. Across 1. Tofu and liver are good sources of. 4. One serving of has more than enough Vitamin K for proper blood clotting 6. Lean meat and fish provide B12 necessary for. 8. this Juice is a good source of vitamin C 9. Orange food like are often high in Vitamin A. down 1. this mineral is added to table salt. It is needed by the thyroid gland. 2. Beans are high in Helps keep the digestive tract healthy 3. Drinking lots of this is important for good health 5. Vitamin D and are needed for strong bones. 7. Green Vegetables are high in Folate which helps with. word list fiber Orange growth carrots Iodine water iron Calcium energy Broccoli 2017 MAKINGFRIENDS.COM, INC. 5

6 FRUITS berries melons bananas avocados VEGETABLES green beans eggplant carrots spinach peas maybe you can be put in charge of lunch. GRAINS PROTEIN DAIRY yogurt cheese milk corn oatmeal brown rice whole wheat lean meat seafood beans eggs offer to help with meal planning and cooking do you eat enough of the right foods? this is what a healthy meal will look like. for the next week, write down what you eat for dinner. Sunday MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 2017 MAKINGFRIENDS.COM, INC. 6

7 STEP3 when YOUR BODY FEELS GOOD IT HELPS YOUR MIND TO FEEL GOOD. A HEALTHY MIND AND BODY WILL HELP YOU DEAL WITH STRESS BETTER. SOME TYPES OF STRESS CAN BE MINIMIZED OR AVOIDED. OTHER TYPES NEED TO BE MANAGED. LET S MAKE A STRESS- LESS BAG. WAYS TO MANAGE STRESS KEEP A JOURNAL DOODLE OR DRAW LISTEN TO MUSIC EXERCISE GO FOR A WALK MAKE A SCHEDULE TALK TO SOMEONE TAKE A BATH PLAY WITH A PET WATCH CAT VIDEOS GARDEN CRAFT READ A GOOD BOOK MANAGE THESE STRESSORS SCHOOL WORK AND TESTS ANNOYING FAMILY MEMBERS RELATIONSHIP PROBLEMS PEER PRESSURE IF YOU ARE FEELING STRESSED... you ll need: Ÿ SHOPPING BAG Ÿ MARKERS WHAT YOU CAN PUT IN IT: Ÿ JOURNAL & pen Ÿ CRAFT SUPPLIES Ÿ GARDEN GLOVES Ÿ PET TOY Ÿ JUMP ROPE Ÿ BATH SALT TAKE YOUR BAG TO A QUIET PLACE LET S TAKE A LOOK AT BOTH TYPES. AVOID THESE STRESSORS NEGATIVE FRIENDSHIPS Love Lizards RUNNING LATE DISORGANIZED ROOM OVER SCHEDULING...AND PICK AN ACTIVITY 2017 MAKINGFRIENDS.COM, INC. 7

8 STEP4 SOME THINGS WE SEE OR HEAR ABOUT FITNESS MAY NOT BE TRUE. LET S CHECK TO MAKE SURE WE HAVE OUR FACTS STRAIGHT. MARK THE QUESTIONS BELOW TRUE OR FALSE. MY SCHOOL NURSE WILL GO OVER THE ANSWERS. 1 You should wash your hands three times a day T f most kids your age need nine hours of sleep a night always lose any excess weight as fast as you can... loud music can damage your hearing in five minutes a light backpack can be worn only on one shoulder. good to know why do we need sleep? sleep allows your body time to grow, repair itself after an injury and to fight sickness. sleep also helps you Remember what you learn, concentrate better, Solve problems and think of new ideas the best time to study is right before bed You should try to be active at least 60 minutes a day.... every day You should drink a few glasses of fruit juice. you can never exercise too much playing a sport is a great 10 way to get exercise MAKINGFRIENDS.COM, INC. 8

9 1 false. you should wash your hands more often. Wash before and after handling food, after visiting someone sick, using the bathroom, blowing your nose or coughing, and touching animals. 7 true. In addition to a regular exercise program, make sure you don t sit around all day. even walking to a friend s house or going shopping is better than watching TV. 2 8 true hours is recommended for your age. false. fruit juice has too much sugar. drink water instead. 3 false. Extreme or fad diets may not give you the nutrients you need to be healthy. People who use crash diets usually gain the weight right back. 4 true. listening to your ipod with ear buds or headphones can do permanent damage in just a few minutes. 9 false. everything should be done in moderation even exercise. a healthy balance of activities is always best. 10 true. playing a sport is a great way to get exercise. it s fun, you can make new friends and learn about teamwork and sportsmanship. 5 false. your backpack should be worn evenly on both shoulders. it should not be more than 15% of your body weight. 6 false. you should start relaxing about an hour before bedtime. getting a good night sleep will help you do better on the test MAKINGFRIENDS.COM, INC. 9

10 STEP STEP55 now...let s you know that share it with fitness can your family or be fun... friends. ALTERNATING HEeL TOUCHES HERE IS A GAME I MADE UP. YOU CAN TRY IT...OR MAKE UP YOUR OWN GAME. WINDSHIELD WIPER KNEES crunches donkey kicks flutter kicks THINGS TO KNOW ALWAYS REMEMBER TO WARM UP AND COOL DOWN. inchworm CUT OUT this dice and the one on the next page. FOLD ON THE LINES. GLUE OR TAPE THE TABS MAKINGFRIENDS.COM, INC. SOME OF YOUR FAMILY AND FRIENDS MAY NEED TO START OUT SLOWER THAN YOU. DON T FORGET TO DRINK PLENTY OF WATER. 10

11 TO PLAY THE GAME, TAKE TURNS ROLLING BOTH DICE. DO THE EXERCISE ON THE DICE THE INDICATED NUMBER OF. PLAY FOR 30 MINUTES TO COUNT IT TOWARD YOUR WEEKLY EXERCISE ROUTINE.. 4 MAYBE YOU CAN HAVE A WEEKLY FAMILY NIGHT. YOU COULD COOK TOGETHER OR PLAN MEALS......PLAY GAMES OR GO FOR A WALK. 3 5 WRITE DOWN YOUR OWN IDEAS FOR FITNESS FUN MAKINGFRIENDS.COM, INC. 11