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R6 Healthy Living

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Aim: To explore issues surrounding our health and how to look after our bodies and minds responsibly. Taken from the BB Seniors Challenge Plus Pro Pack, Recreation Project R-6


Taster 1

Taster 2
• Tape measure
• Stop watch
• Basketball
• Cones
• Chalk

Taster 3

Christian Faith
“Everything” by Tim Hughes

• Paper
• Pens
• Laptop


Taster 1 - Walk for Fitness

Aim: To walk for at least 30 minutes

From as early as nine months old lots of us will have been able to walk. It’s something that comes naturally and even if we don’t get much above 5 km/h, it is a great form of exercise. Walking is the simplest and cheapest of all exercises, and making it your regular activity and focusing on the intensity or distance covered can greatly increase your fitness. Walking improves the condition of your heart and lungs (cardiovascular fitness) and works the muscles of the lower body. It’s a weight-bearing activity, so it may improve bone density, yet it’s also low impact, putting less stress on the joints than some other forms of exercise.

The following tips can help kick-start your walking programme:

• Walk to the local shop. If you have a lot to carry, take a small rucksack.
• Get off the bus or train a stop or two early. This will give you some extra daily exercise and might even reduce your fare!

Tips / Advice:
• You could try power walking as you burn more calories walking at this speed than you would running at the same pace.
• Half an hour’s walk after a meal will cut the amount of fat you store by using it to fuel your exercise.

Taster 2 - Circuit Training

Aim: To develop a personal circuit comprising appropriate exercises.

Circuit training aims at the progressive development of general fitness. Although a number of people can participate at the same time, it is essentially an individual activity with everyone seeking to make personal improvement. Scoring is usually the number of the repetitions within a certain time (30 seconds) or the time taken to complete an activity.

Suitable activities (dependent on equipment and hall size):
• Shuttle Run: Run there and back between two lines 10 metres apart three times (60 metres in total). Record the time taken.

• Press Ups Record the number achieved in 30 seconds. Ensure that press ups are completed correctly.

• Ball Wall Bounce Stand three metres away from a wall. Throw a basketball against the wall and catch. Record the number of successful catches in 30 seconds.

• Seated Ball Throw In pairs sit on the floor facing each other. Lean back with the ball behind your head, rise forward and pass the ball to your partner, in the same manner as you would a sit up. Record the number of successful catches in 30 seconds.

• Stamina Run Place four cones to make a rectangle 15 metres by 10 metres (50 metres perimeter). Run around the rectangle ten times (500 metres) and record the time.

• Sit Ups Record the number achieved in 30 seconds. Ensure that press ups are completed correctly.

• Continuous Sideways Jumping Jump over a gap between two chalk lines 30 cm apart. Record number of jumps in 30 seconds.

Many other exercises can be added and physical activities can also be interspersed with skilful ones such as football shooting, consecutive heading etc. Individuals should record their scores and over a number of weeks seek to make improvement.

- Ensure there are appropriate warm up and stretching activities before starting a circuit.

Tips I Advice:
• Work in pairs and record each other’s score.
• There should be some built in resting time between the activities.

Taster 3 - Gym Session For Fitness

Aim: To undertake gym exercises for at least 30 minutes

The gym can be a good place to work on overall aerobic fitness and build muscle strength, or just somewhere to exercise on days when you can’t face the cold or the rain. Gym-based activities include aerobic exercise such as running, rowing or cycling machines, weight training, and classes, such as aerobics or aerobic dance. All ages and fitness levels can be catered for and improvements measured and exercise programmes tailored to your needs.

In recent years there have been an increasing numbers of “youth gyms”, for those aged under 18 and you will probably have one in your local area. SHOKK® provides specialist equipment and training for such facilities. Supplying a full range of specialist equipment, training and services, SHORK® has a complete offering to suit the needs of young people aged between 5 and 18. Central to this is an exciting, identifiable brand and a physical activity solution that is effective, safe and fun. Go to w.shokk.co.uk to find your nearest gym and start training.

Find your nearest youth gym

Tips / Advice:
• You should attend induction sessions in order to receive training on the equipment.
• Check your instructor is qualified to recognised standards, especially if you’re weight training. Incorrect technique can easily lead to injuries or make existing problems worse. For advice, take a look at the at the Register of Exercise Professionals www.exerciseregister.org and the Fitness Industry Association www.fia.org.uk.
• Some gyms can be expensive to join, but council-run facilities offer a cheaper alternative where you can pay per session rather than shelling out for an annual membership.

Safety Issues / Risk Assessment:
• Gym equipment should only be used that is age appropriate.
• Only use equipment under appropriate supervision.

Christian Faith - Your Body - Your Responsibility

Aim: To consider the responsibility you have for your own body

Having looked and spent time thinking about your own lifestyle now is a good time to consider how through your body other people can see God working through you.

Read 1 Corinthians 6:19-20.

Think about:
• How do you honour God with your body?
• Why is it important that we honour God with all of ourselves, our bodies as well as our minds?
• How do people see God through your body?

Play “Everything’ by Tim Hughes, and think about:

• Are there any areas of your life that you hold back from God?
• Are there any things that you need to change to honour God more with your body?
• Are there any things that you know are unhealthy”?

Pray that you will be able to give your whole self to God.

Tips / Advice:
Go to Tunes (wv.iTunes.co.uk) to download individual songs,

Safety Issues / Risk Assessment:
Personal issues may crop up in this session, which may require further one-to-one discussion.

Project - You Are What You Eat

Project Description:
During the taster activities we have touched upon some areas that make up a healthy life. You might have heard the phrase “you are what you eat” and to an extent this is true. What you eat is a really important part of a healthy lifestyle.

Scientific studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of getting illnesses, such as heart disease and some cancers. For this reason, health authorities recommend that you eat at least five portions of fruit and vegetables every day — and it doesn’t matter whether they’re fresh, tinned, frozen, cooked, juiced or dried.

How much Is a portion?
• One piece of medium-sized fruit e.g. an apple, peach, banana or orange etc.
• One slice of large fruit, such as melon, mango or pineapple
• One handful of grapes or two handfuls of cherries or berry fruits
• One tablespoon of dried fruit
• A glass (roughly 100mI) of fruit or vegetable juice
• A small tin (roughly 200g) of fruit
• A side salad
• A serving (roughly 100g) of vegetables e.g. frozen or mushy peas, boiled carrots or stir-fried broccoli etc.
• The vegetables sewed in a portion of vegetable curry, lasagne, stir-fry or casserole

Think about:
• How does this advice translate to your life?
• How do you make sure that you get your five portions a day?

Here’s some ideas on how to get one of your five a day:
• Glass of pink grapefruit juice for breakfast
• Small pack of dried apricots for mid-morning snack, instead of a chocolate bar or bag of crisps
• Side salad with lunch
• Sugar snap peas and asparagus
• Strawberries with dessert

Having read through the information above, plan how you can disseminate this information to a group of Juniors in a meaningful way.

Think about:
• What level are you going to pitch your message?
• What will be the focal message of the campaign?
• How are you going to communicate the message?
• What different ways are you going to use to reinforce the message? e.g. video, activities, games, food tasting, cooking etc.

Tips / Advice:
• The project will include nutritional advice to the group/individual — remember that some may not be able to determine what they eat.

Safety Issues / Risk Assessment:
• Be aware of any food allergies.
• Sensitivity is required in dealing with issues surrounding food, refrain from using words like “diet” and making judgements about individual’s weight.

For full details see the BB Seniors Challenge Plus Pro Pack, Recreation Project R-6


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