VETERANS ACTIVITY PACK 2 sudoku Contents
The Burnley FC in the Community team have put together a fun activity pack just for you! It contains a variety of puzzles, quizzes and lots more to fill in your time at home!
If you’d like the answers to any of the quizzes or puzzles, contact the Team on 01282 704716 and ask for Daniella, Gregg or Mike or email [email protected] or [email protected]
Page(s) Content
1 Sudoku
2 – 4 Word Searches
5 Brain Teaser
6 Famous Faces
7 Burnley FC Quiz
8 General Knowledge Quiz
9 – 13 Colouring
14 – 16 Chair-based exercises
17-19 10 Minute Cardio
20 Bird Watching
21 Stay Safe sudoku Sudoku 1
Sudoku is played on a grid of 9 x 9 spaces. Within the rows and columns are 9 “squares” (made up of 3 x 3 spaces). Each row, column and square (9 spaces each) needs to be filled out with the numbers 1-9, without repeating any numbers within the row, column or square. WordSearch 2
Burnley & Pendle Landmarks
X P N J T C Y F Z G D T A T R
T Y U I R F M D V C C N L R Q
I O O B I A F D J I G I F T V
J K W U Y N V B R Y X O E Q G
U P E N D L E H I L L P H B C
W E A V E R S T R I A N G L E
U H M J P L K R D N D W T A E
A E Y N J M E U Y I J O U C H
F N X C Q O K Y N B S R R K Y
F D F K O B G G H K X C F O I
K I N S T L V R O A K Q M T X
Z C V Z D Y L X E T L U O O L
N I A W R U B E K A L L O W J
R M C S G M K E R V V H R E W
Y H R Y M Q B L Z L Z W M R W
BLACKOTOWER CROWNPOINT LAKEBURWAIN PENDLEHILL TOWNELEYHALL TURFMOOR WEAVERSTRIANGLE WHYCOLLER WordSearch 3
Clarets Legends
M Q R X B C M V Y P R U J T E A G K N O C M X X E W C Q A F U D C M I H A P D Z D S W R A E P A L S U X N O T A E H F K H E R M J G A P C A F H V I T C O K M S X R O D R I G U E Z Y B U A E O F J A I Q B K L D D L K L L J N O S F J M E D I P E A H S B M W O S U L P V D B N A T S J N H G U E V P F A K O T R T I X E L Y G R O S O B O Y S W T A Q V Z E S G Y Z P N G D T H Q Z O Y R J H O S A M V S R N V O K E S V P Q D R B M D K B D F C K F I I K H
ADAMSON ALEXANDER ARFIELD BLAKE BOYD DYCHE HEATON MCILROY POTTS RODRIGUEZ VOKES WordSearch 4
British Army Around the World
R C K F X X F T K T I J B X N J E M G G T G O I L K E L V A S J T W Z I M H N C L U I G T P U M S H O B S I I B B E H Y I S R Y E J Y R Z A D A N A C M B X P Y H E E A X T G B J D A F S A Y T C D X L G X T W Q Z B L V T C N L O D T M P T A N S H A O P S A O Y G A V I R G U C I W T V S J C J Q R D I F A L K L A N D S L X Y V W Q Q D K T T T Z D T N K T I O X N A T S I N A H G F A M G R B F F E X A Z N K X F M R C T D L Y X Z I F W D Y I O Y A H Z
AFGHANISTAN ALDERSHOT BELIZE CANADA CATTERICK COLCHESTER CYPRUS FALKLANDS GIBRALTAR IRAQ TIDWORTH Brain Teaser 5
1. What has six faces, but does not wear makeup, has twenty-one eyes, but cannot see? What is it? ______
2 How do you make the number 7 an even number without addition, subtraction, multiplication or division? ______
3 What can you hold in your right hand, but not in your left? ______
4. If 5 cats catch 5 mice in 5 minutes, how long will it take one cat to catch a mouse? ______Famous Faces 6 Burnley FC Quiz! 7
1. What year did Burnley win the FA Cup? o 1999 o 1905 o 1920 o 1914
2. Burnley top goal scorer ever?
o Ashley Barnes o Jimmy McIlory o Andy Lochhead o Ray Pointer
3. What is the capacity of Turf Moor? o 22,546 o 16,190 o 27,250 o 18,000
4. Which team overtook Burnleys record winning run in 2003/04? o Tottenham Hotspurs o Arsenal o Chelsea o West Ham
5. Who scored the promotion winning goal in May 2009? o Wade Elliott o Danny Ings o Sam Vokes o Andre Gray
Score: _____ / 5 Military Quiz 8
1. Which regiment has won the FA Cup? o Royal Signals o Royal Engineers o Royal Logistical Corp o Parachute Regiment
2. Which Prime Minister formed the Commandos?
o Tony Blair o Margret Thatcher o Neville Chamberlain o Winston Churchill
3. Griffin, Apache and Merlin are all what? o Tanks o Helicopters o Fixed wing aircrafts o Machine guns
4. The Royal Air Force's ground defence unit is called what? o RAF Guns o RAF Ground Defence o RAF Soldiers o RAF Regiment
5. Thomas Whitham VC winner from Burnley won his battle honours where? o Battle of Pilckem Ridge o Battle of Liege o Ypres o Battle of Mulhausen
Score: _____ / 5 Colouring 9 Colouring 10 Colouring 11 Colouring 12 Colouring 13 Chair-Based Exercises 14
If you have difficulty standing or walking, it needn't mean exercise is out of the question.
We all know that being physically active is good for us, but not everyone can take part in activities like walking, cycling or aerobics classes. If that’s the case for you, but you want to keep active, then chair-based exercise could be just what you’re looking for.
The six rules of chair-based exercise:
1. Always use a strong chair, preferably with armrests and not too soft. When you sit in the chair, your thighs should be parallel with the floor. See exercise one. 2. Keep your arm and leg movements steady, as this will help avoid muscle and joint strain. In the early stages, move your arms or legs one at a time. As you get more skilful, you can combine arm and leg movements in the same exercise. Ten to 12 repetitions per minute are normally enough, but you are the best judge of what you can manage. 3. Warm up and cool down. When you start moving, the blood supply to the heart muscle needs a few minutes to reach optimal flow. Any combination of these exercises can be done gently to warm up or cool down, while you can do them more vigorously for the main part of your exercise session. 4. Don’t exercise too hard. Aim for moderate-intensity exercise, which means you are slightly breathless and perhaps warmer than usual. Some days or weeks may be better than others, so adjust the intensity of the exercise to how you’re feeling. 5. Never hold your breath while exercising. You’d be surprised just how often we forget to breathe when lifting our arms and legs or staying balanced. 6. Keep your arm exercise below head height. This means the heart doesn’t have to pump so hard against gravity and will help to reduce breathlessness. 1. Alternate leg heel digs
As one foot moves out to place the heel on the floor, the other foot remains planted on the ground. As the heel is placed on the ground, try to pull your toe towards your shin.
2. Alternate arm across body
Raise your right hand diagonally and touch your left shoulder. Return your right hand to the arm of the chair. Repeat motion, this time using your left hand to touch your right shoulder. Only reach as far across as is comfortable for you.
3. Double arm forward and back to the armrest
Push both hands forward to shoulder height. Your wrists should be extended. Coordination is important so, if possible, try to alternate which hand is in front of the other as your arms are forward.
15 4. Alternate single arm across body with heel digs
Raise your right hand diagonally and touch your left shoulder. Simultaneously extend your left leg and plant heel on the ground. Return your right hand to the arm of the chair and your left leg to a relaxed position. Repeat motion, this time using your left hand to touch your right shoulder, while extending your right leg.
5. Alternate arm and leg
Push your leg forward and your opposite hand across your body, keeping your wrist extended. Your fingertips should be level with your shoulder. Only reach as far as is comfortable for you. With alternate arm and leg exercises such as this, it’s important that as one arm is moving, the other is supported on the chair, and the supporting foot is planted firmly on the floor.
6. Double arm forward with heel digs
Push your hands out slightly higher than your shoulder, in line with your chin, keeping your wrists extended. Only reach as far out as is comfortable for you. Coordination is important, so try to alternate which arm is in front of the other.
https://www.bhf.org.uk/informationsupport/heart-matters- magazine/activity/chair-based-exercises
16 10 Minute Cardio at Home
For those who are able to move around and are quite active, here is a 10 minute medium intensity workout suggested BY the NHS. This workout will help you burn claories and make you feel great too! Make sure you warm up first for at least 6 minutes! Try jogging On the spot, heel flicks and knee- ups.
For more information visit: https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/
Rocket jumps: 2 sets of 15 to 24 repetitions (reps)
Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat. 17 Star jumps or squats: 2 sets of 15 to 24 reps
stand tall with your arms by your side and knees slightly bent. Jump up, extending your arms and legs out into a star shape in the air. Land softly, with your knees together and hands by your side. Squats
Lower yourself by bending your knees until they're nearly at a right angle, with your thighs parallel to the floor Keep your back straight and don't let your knees extend over your toes. Recovery: walk or jog on the spot for 15 to 45 seconds. 18 Tap backs: 2 sets of 15 to 24 reps
step your right leg back and swing both arms forward, then repeat with the opposite leg in a continuous rhythmic movement. Look forward and keep your hips and shoulders facing forward. Don't let your front knee extend over your toes as you step back.
Burpees: 2 sets of 15 to 24 reps
Drop into a squat with your hands on the ground (2). Kick your feet back into a push-up position (3). Jump your feet back into a squat (4) and jump up with your arms extending overhead (5).
Make sure you complete a 5 minute cold down! Try stretching Your calves, hamstrings, thighs and buttocks! 19 Origami
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Stay Safe!
On behalf of everyone at Burnley FC in the community… .
If you have been advised to self- isolate, please keep in touch with your family and friends! Let them know you are OK.
If you have any enquiries or questions, please contact Burnley FC in the Community Veteran and inclusion Officers at:
[email protected] [email protected]
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