Physical Fitness Honor (Adventurers)

Recreational Activities

Requirements

1. List at least four things that contribute to physical fitness.

   Answer: Four things that help the body stay strong and healthy: 1) exercising and playing running and jumping games; 2) eating healthy foods, like fruits and vegetables, and drinking plenty of water; 3) sleeping well and resting; 4) getting some sunshine carefully and breathing fresh air. All of this together fills you with energy! — Physical fitness means taking care of your body every day with healthy habits.

2. Demonstrate how to properly stretch three regions of the body (hold the stretch position for at least 15 seconds):
   • Legs;
   • Back;
   • Arms / shoulders.

   Answer: Do it with an adult, slowly and without pain: 1) Legs: standing up, bend down and try to touch your feet with your hands, hold while counting to 15. 2) Back: lie down, hug your knees close to your chest, and hold while counting to 15. 3) Arms/shoulders: pull one straight arm across to the other side, in front of your chest, hold to 15; then switch arms. Breathe calmly during each one, and never hold your breath. — Stretching before and after exercising makes your body looser and helps avoid getting hurt.

3. Do three of the following movements:
   • Run or walk fast for 700 meters;
   • High jump - record the best of four attempts;
   • Jump rope for three minutes, without stopping;
   • Climb a pole, a rope, or a tree at least 3 meters high.

   Answer: Choose three with the help of an adult and in a safe place: run/walk fast for 700 m (about two laps around a field); jump rope for 3 minutes without stopping, resting if you get tired; do a high jump four times and write down your best jump; or carefully climb a safe rope/tree. Warm up first, drink water, and always have an adult nearby. — These movements train your breath, your strength, and your courage in a fun way.

4. Take part in two of the following activities:
   • Course with simple obstacles (to jump over and go around);
   • Frog jump (squatting);
   • Uphill run.

   Answer: With an adult, set up and take part in two: 1) Obstacle race: put out cones or boxes to jump over and go around. 2) Frog jump: crouch down and jump forward like a little frog. 3) Uphill run: run up a hill or a gentle ramp. Play together with your friends and have fun! — Activities that feel like games make exercise more cheerful.

5. Demonstrate your ability to do three of the following movements:
   • Walk backward in a circle;
   • Sit down and stand up 10 times without stopping;
   • Stay upside down, supporting yourself on your head and hands. "Do a headstand";
   • Hang from a horizontal bar with your hands and knees.

   Answer: Choose three and practice with an adult nearby: 1) Walk backward making a circle, looking over your shoulder. 2) Sit down and stand up 10 times without stopping. 3) Do a headstand resting your head and hands on the floor, best on a mat. 4) Hang from a sturdy bar, holding on with your hands and knees. Do it in a safe and soft place. — These movements train your body's balance and strength.

6. Take part in an organized team sport that involves physical exercise.

   Answer: Join a team game with rules and with an adult organizing it, like soccer, dodgeball, volleyball, or handball. Wear comfortable clothes and sneakers, warm up first, play respecting your teammates and the agreed rules, and remember that the most important thing is to have fun and make friends, not just to win. — Team sports help your body and teach you to work together.

7. Take part in a physical event suited to you, organized by the Club or by the municipality.

   Answer: With the help of the leaders and your parents, sign up and take part in an event suited to your age, like a little race, a club games day, or a town walk. Train beforehand, drink water, and when the time comes, do your best with joy. Finishing the event is already a great victory! — Taking part in an event shows what you have trained and makes your body stronger.