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Introduction to Fitness

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Introduction to Fitness Endeavour Foundation Thrive Learning Introduction to fitness Module 5 full body strength and martial arts Hosted by Jeremy Ayling Demonstrated by Alex Baker The Endeavour Foundation Thrive Learning programs are aligned to the activities offered in our Learning and Lifestyle hubs. The Fitness Modules support activities relating to Healthy Body / Healthy Mind. Healthy Body / Healthy Mind programs support people to be active, make healthy choices, and be responsive to their own mental and physical wellbeing. Healthy Body / Healthy Mind programs include: • Physical wellbeing • Personal relationships • A person’s mental, emotional and social wellbeing • Outdoor / indoor activities e.g. Gym, Sailability, Martial Arts, Yoga, Sport 2 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS Table of Contents How to participate in the Thrive Learning programs . 4 Icons . 4 . Module Overview . .5 . Description . 5 Outcomes. 5. Risks . 5 Equipment . 5 Technique Guide . .6 . Activities . 11. Vocabulary . 19 Activities answer guide . 20 . 3 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS How to participate in the Thrive Learning programs 1. Watch the video. 2. Read this workbook and answer the questions. 3. Need help? That’s ok! Leave that question and move onto the next one. 4. Your Support Worker will help you with any questions you have when they check in with you. Icons Watch the video when you see this icon. Read the information in your workbook when you see this icon. This icon reminds you to be safe and follow instructions carefully. This icon shows you activities that are a bit harder. If you want, give them a go! This icon shows you the hints section. It will give you hints and tips to answer the questions. Cardio exercise Coordination exercise Strength exercise 4 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS Module Overview Description This is Module 5 in the Thrive Learning program about fitness. This module will teach you how to do a workout that builds on exercises you have done in previous modules, but adding in some martial arts movements. Outcomes By the end of this module you will: • Build on previous upper and lower body movements • Describe where different muscles are on the human body • Know how to do some basic martial arts movements • Point out places known for martial arts on a map • Complete 3 to 10 reps of an exercise. Risks • Over-stretching or stretching incorrectly – this can cause pain. • Dehydration – feeling sick from not drinking enough water while doing exercise. • Space – make sure there are no sharp or dangerous objects near your workout space. Equipment • Comfortable clothing • Towel • Drink bottle and water • A safe workout space 5 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS Technique Guide Remember! Whether you are warming up or cooling down for an exercise or sport, or you are doing the actual exercise - don’t overdo it. It is normal for your muscles to sometimes feel a bit sore from stretching and exercising, but it should not be causing you pain. If you feel any pain, stop immediately. Lunge to Knee Focus muscles Instructions • Stand up straight with your feet shoulder width apart. • Take one step forward and then bend your back leg down until your knee touches the ground. • Stand back up and then lift the same knee up to waist height, then bring back down to your starting position. • Repeat with the other leg. Try to do 10 reps of this exercise. 6 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS Push-up Straight Punch Focus muscles Instructions • Start off in your push-up position. Hint: We did push-ups in the module 3 workout! • Remember you can do push-ups on your knees or toes – whichever is more comfortable for you. • Once you have done your push-up, stand up on your feet, put your hands into fists and punch out in front you four times. 1,2,3,4! • Then go back down to do your push up again. Try to do 10 reps or 10 seconds of this exercise. 7 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS Squats to Four Straight Punches Focus muscles Instructions • Squats are a familiar workout. Hint: We did squats in module 2. • Stand up straight with your feet shoulder width apart and face forward. • Put your arms up in front of you and slowly squat down, keeping your back nice and straight. • While you are in your squat position, put your hands into fists and punch out in front of you four times: 1,2,3,4! • Return to your starting position. Try to do 10 reps or 10 seconds of this exercise. 8 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS Jumping Jacks to Knees Focus muscles Instructions • Jumping Jacks are a familiar exercise. Hint: We did Jumping Jacks in module 4. • Jump out your legs and raise your arms all the way above your head then return to your starting position. Do this two times. • After you have done your two Jumping Jacks, do two high knees. This means lifting your legs one at a time so your knee is level with your waist. • Try to do 10 reps of this exercise. Bounding Around Focus muscles Instructions • This exercise is all about having fun! • Practice your favourite martial arts moves including kicks and punches. • Make sure you keep your feet moving the whole time for a better workout! • Try and do this exercise for 10 seconds. 9 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS Boxer Crunches Focus muscles Instructions • Lie down on your back with your heels nice and close to your bottom. • Put your right arm out nice and straight and reach it over to your left knee, lifting your back slightly off the ground as you do so. • Lie back down in your starting position then repeat with your left arm reaching over to your right knee. • Try to do 10 reps of this exercise or until you can count out loud to 10. Plank Focus muscles Instructions • Put your elbows and knees on the ground. • Keeping your back nice and straight, try and hold this position for 10 seconds. Remember! You should feel this exercise in your tummy muscles. • If you are feeling extra strong and want to try a plank that’s a little bit harder, try doing it on your toes instead of your knees. • Remember to keep your back nice and straight! 10 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS Activities 1. Based on the video and your own knowledge (what you know), circle what you think martial arts is: self defence a sport at the Olympics used in movies spiritual development a type of food Martial arts is a type of drawing used by the military eg. army used by the focuses on history police physical training and culture 2. Martial arts started from different places around the world. On the map see if you can join up the martial art to where it first started. For example: Martial art Aikido first started in Japan Russia Karate started in Judo Japan Korea started in Greece Japan China Japan Boxing started in India Tae Kwon Ancient Africa Do started Greece in Korea Jujitsu Kung Fu started in started in Japan China Australia 11 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS 3. The Lunge to Knee exercise uses what part of the body? 4. What action do you do after you finish the push up in thePush-Up to Straight Punches exercise? 5. On the picture below, draw an arrow to show which direction the punches from the above exercise should go: 12 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS 6. In the video, Jeremy talks about a “classic martial arts stance”. Can you draw or describe what this stance (a way of standing) is? 7. How else can you do push-ups if you find it too hard to do push-ups on your toes? 8. In the Squat to Four Straight Punches exercise, should your back be straight or bent over? 9. Circle the correct words: Jumping Jack to Knees will test: coordination, skipping, running, balance, jumping. 10. Why do you think the exercise Bounding Around is also called shadow boxing? Hint: It’s something to do with who you are fighting. 13 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS 11. In the video, Jeremy talks about core muscles. Draw a circle on the picture below where you think your core muscles are: 12. When doing the exercise Plank On Toes, what 2 things do you need to remember about your back: a. b. A number of martial artists (people who perform martial arts) have also appeared in movies. You may have heard of movies such as Rush Hour, Shanghai Noon or The Spy Next Door. Read the paragraph below and answer the following questions: Rush Hour is a 1998 American action comedy film directed by Brett Ratner and written by Jim Kouf and Ross LaManna from a story by LaManna. It stars Jackie Chan and Chris Tucker as mismatched police officers who are assigned to rescue a Chinese diplomat’s abducted daughter. Source: https://en.wikipedia.org/wiki/Rush_Hour_(1998_film) 13. When was the movie Rush Hour shown in cinemas? 14 INTRODUCTION TO FITNESS MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTS 14. What type of movie is it? For example: romance, science fiction 15. The movie stars Jackie Chan and 16.
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