HOPE (Q3 WEEK 3-4)

LET’S KICK IT OFF!

1. Body Composition It refers to the
percentage of fat, bone,
and muscle in your
body.
2. Flexibility It refers to the ability of
a joint or series of joints
to move through an
unrestricted, pain free
range of motion
3. Muscular Strength It refers to the amount
of force you can put out
or the amount of weight
you can lift.
4. Muscular Endurance It refers to the ability of
a given muscle to exert
force, consistently and
repetitively, over a
period of time
5. Cardiorespiratory It refers to the ability of
Endurance the heart and lungs to
deliver oxygen to
working muscles during
continuous physical
activity
30 minutes of Interval Increased functional
Training at least 1 to 3 ability, allowing us to
times a week move and exercise
more freely, which
allows us to burn more
calories.
20-40 minutes of yoga Increased range of
at least 2 to 3 times a motion improves
week posture and balance
15-30 minutes of lifting Builds strong, healthier
weights at least 1 to 2 muscles and bones and
times a week helps to develop good
posture and relieve
back pain.
1-3 minutes of doing Helps maintain good
planks at least 2 to 4 posture and stability for
times a week longer periods.
15-30 minutes of doing Helps improve lung and
jump rope at least 2 to 4 heart condition, and
times a week increases feelings of
wellbeing.

ARE YOU TAKING IT?

DOWN
1. Javelin Throw
3. Discus Throw
5. Triple Jump
6. Long Jump
7. Sprint
ACROSS
2. Hurdles
4. Shot Put
8. Relay
9. Pole Vault
10. High Jump

NOW DO IT!
3.1
TRACK EVENTS
RUNNING EVENTS
FIELD EVENTS
JUMPING AND THROWING EVENTS

3.2 (FLIPCHART)
Lack of time
Identify available time slots. Monitor your daily activities for one week. Identify at least five 30-minute time slots you could
use for physical activity.
Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organize school activities
around physical activity, walk the dog, take the stairs, exercise while you watch TV, park farther away from your destination,
etc.
Social support
Explain your interest in physical activity to friends and family. Ask them to support your efforts.
Invite friends and family members to exercise with you. Plan social activities involving exercise.
Lack of energy
Schedule physical activity for times in the day or week when you feel energetic.
Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it.
Lack of motivation
Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
Fear of injury
Learn how to warm up and cool down to prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
Lack of skill
Select activities that don’t require new skills, such as walking, climbing stairs, or jogging.
Take a class to develop new skills.
High costs and lack of facilities
Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics.
Identify inexpensive, convenient resources available in your community (community education programs, park and
recreation programs, worksite programs, etc.).
Weather conditions
Develop a set of regular activities that are always available regardless of weather (aerobic dance, indoor swimming, stair
climbing, rope skipping, mall walking, dancing, or home activities including indoor cycling, calisthenics, exercise videos, etc.)

ACE IT!
1. C
2. C
3. D
4. A
5. A
6. C
7. B
8. D
9. B
10. D

REFLECTION
1. On a scale of 1 to 10, I'd give myself a 7 out of 10. I am able to carry out routine everyday chores such as grocery
shopping without becoming tired. I work out in the mornings on occasion, but I prefer to sleep in the afternoons. If I
have spare time, I would go for a walk around town to improve my physical fitness.
2. Between the hours of 2 p.m. and 4 p.m. For a person’s body temperature is at its maximum between 6 p.m. and 8
p.m. This could mean I'll be exercising when my body is at its most prepared, making it the most efficient time of
day to exercise.
3. Certain activities must be avoided since I have a hernia in my private area, which prevents me from lifting heavy
weights or exerting full effort during exercises.