Keeping through fit through sport and recreation
Have you noticed that many people spend their free time to sport or recreation? Lets keep our body fit through sport and recreation.
How flexible are you? Can you do these things?
First: standing with your feet together, end down slowly. Touch your toes without bending your knees. Do not bounce up and down.
Second: start in the same position. Bend down slowly. Touch the floor with your fingers
Third: bend down again. Try to touch your knuckles to the floor.
Touched toes…………………………… fair
Touched floor……………………………good
Touched knuckles to floor……………very good
Touched palms to floor…………………Excellent
How is your eyes-hand coordination? You can find out
Stand about 2 meters (about 6 feet) from a flat wall. Toss a tennis ball from your right hand, under hand, against the wall. Catch the ball with your left hand and quickly toss it back with that hand. Catch it with your right hand. Continue to do this for 30 seconds. Count the number of times you catch the ball.
25……………………………fair
28……………………………good
32……………………………very good
35………………………….…Excellent
How is your balance? Try this activity
Stand on your toes with your heels together. Close your eyes and hold your arms straight out in front you, stay in this postion for 30 seconds without shifting your feet or opening your eyes.
15 seconds ……………………fair
20 second………………………good
25 seconds……………………very good
30 seconds……………………Excellent
Find out how agile you are
Draw a line o the floor. Stand along the side on it. As quickly as you can, jump from side to side over the line. Keep you are your feet together. Have someone time you for one minute. Count the number of times your feet touch the floor.
145…………………fair
160…………………good
175…………………very good
185…………………Excellent
How is your speed
Try the following test.
Step one :
Mark the chalkboard with a circle approximately 25 cm (10 in) above your head .
Step two :
Stand 25 cm(10 in)away from te chalk board with your facing the broad.
Step three:
Spread your legs approximately 60cm (3ft)apart.
Step four :
Now touch the small circle with your hand closest to the chalkboard and quickly reach across and touch the foot on the side farthest from the chalkboard. Repeat the complete movement 10 times in the shortness times possible
11 seconds …………………fair
10 seconds …………………good
9 seconds …………………very good
8 seconds …………………Excellent
How strong are your legs? Test their strength
First measure your height in centimeters. From a line on the floor, mark off a distance to equal to your height. Stand behind the line. Bend your knee swing your arms backward, and then jump. Measure how far you can jump.
Own height……………………fair
5cm (2 in.) beyond. ………good
10 cm(4 in) beyond…………very good
15 cm (6 in.) beyond………excellent
Do you have good endurance ?
A 3-minutes test will tell you . use a sturdy chair or bench. Step up and down 30 times each minutes of stepping up and down , sit down and quictly find the pulse I your wrist. Count your pulse for 1 minutes.
120-125………………fair
95-115…………………good
85-90…………………very good
75-80…………………excellent
(Taken from: “HEALTH AND SAFETY FOR YOU SIXTH EDITION”)
How flexible are you? Can you do these things?
First: standing with your feet together, end down slowly. Touch your toes without bending your knees. Do not bounce up and down.
Second: start in the same position. Bend down slowly. Touch the floor with your fingers
Third: bend down again. Try to touch your knuckles to the floor.
Touched toes…………………………… fair
Touched floor……………………………good
Touched knuckles to floor……………very good
Touched palms to floor…………………Excellent
How is your eyes-hand coordination? You can find out
Stand about 2 meters (about 6 feet) from a flat wall. Toss a tennis ball from your right hand, under hand, against the wall. Catch the ball with your left hand and quickly toss it back with that hand. Catch it with your right hand. Continue to do this for 30 seconds. Count the number of times you catch the ball.
25……………………………fair
28……………………………good
32……………………………very good
35………………………….…Excellent
How is your balance? Try this activity
Stand on your toes with your heels together. Close your eyes and hold your arms straight out in front you, stay in this postion for 30 seconds without shifting your feet or opening your eyes.
15 seconds ……………………fair
20 second………………………good
25 seconds……………………very good
30 seconds……………………Excellent
Find out how agile you are
Draw a line o the floor. Stand along the side on it. As quickly as you can, jump from side to side over the line. Keep you are your feet together. Have someone time you for one minute. Count the number of times your feet touch the floor.
145…………………fair
160…………………good
175…………………very good
185…………………Excellent
How is your speed
Try the following test.
Step one :
Mark the chalkboard with a circle approximately 25 cm (10 in) above your head .
Step two :
Stand 25 cm(10 in)away from te chalk board with your facing the broad.
Step three:
Spread your legs approximately 60cm (3ft)apart.
Step four :
Now touch the small circle with your hand closest to the chalkboard and quickly reach across and touch the foot on the side farthest from the chalkboard. Repeat the complete movement 10 times in the shortness times possible
11 seconds …………………fair
10 seconds …………………good
9 seconds …………………very good
8 seconds …………………Excellent
How strong are your legs? Test their strength
First measure your height in centimeters. From a line on the floor, mark off a distance to equal to your height. Stand behind the line. Bend your knee swing your arms backward, and then jump. Measure how far you can jump.
Own height……………………fair
5cm (2 in.) beyond. ………good
10 cm(4 in) beyond…………very good
15 cm (6 in.) beyond………excellent
Do you have good endurance ?
A 3-minutes test will tell you . use a sturdy chair or bench. Step up and down 30 times each minutes of stepping up and down , sit down and quictly find the pulse I your wrist. Count your pulse for 1 minutes.
120-125………………fair
95-115…………………good
85-90…………………very good
75-80…………………excellent
(Taken from: “HEALTH AND SAFETY FOR YOU SIXTH EDITION”)
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