Introduction to fitness - Endeavour Foundation

Endeavour Foundation

Thrive Learning

Introduction to fitness

Module 5full body strength and martial artsHosted by Jeremy AylingDemonstrated 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

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MODULE 5: FULL BODY STRENGTH AND MARTIAL ARTSINTRODUCTION TO FITNESS

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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


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How to participate in the Thrive Learning programs1. 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


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Module OverviewDescription 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.

OutcomesBy 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


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Technique GuideRemember! 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

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.

Focus muscles


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Push-up Straight Punch

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.

Focus muscles


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Focus muscles

Squats to Four Straight Punches

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.


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Jumping Jacks to Knees

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

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.

Focus muscles

Focus muscles


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Boxer Crunches

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

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!

Focus muscles

Focus muscles


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Activities1. Based on the video and your own knowledge (what you know), circle

what you think martial arts is:

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

self defence

Martial arts isa type of drawing

a type of food

used by the military eg. army

a sport at the Olympics

physical training

used by the policefocuses on history

and culture

spiritual development

used in movies

Karate started in

Japan

Kung Fu started in

China

Tae Kwon Do started in Korea

Boxing started in Ancient Greece

Judo started in

Japan

Jujitsu started in

JapanAustralia

Japan

Korea

China

Africa

India

Russia

Greece


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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 the Push-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:


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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.


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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?


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14. What type of movie is it? For example: romance, science fiction

15. The movie stars Jackie Chan and

16. What character does Jackie Chan play? For example: a doctor, a farmer

Bruce Lee is one of the most famous martial artists of all time. He also played roles in movies and television. Read the information and below and answer the questions:

Lee was born in the Chinatown area of San Francisco, California, on November 27, 1940, to parents from Hong Kong, and was raised with his family in Kowloon, Hong Kong.

Source: https://en.wikipedia.org/wiki/Bruce_Lee

17. On the map, circle where Bruce Lee was born:


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18. In what year was Bruce Lee born?

19. If Bruce Lee was alive now, how old would he be?

20. Another famous movie is The Karate Kid. If you haven’t seen it, see if you can watch it on DVD or a streaming service such as Netflix or STAN. There’s a famous line in the movie - do you remember it? If you haven’t seen it, that’s ok, but if you have.

It starts with “wax on, , ”.

21. Let’s do some map reading! How many martial arts club can you see in this

search on Google Maps below?


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22. What type of martial art do they practice at Sunnybank?

Hint: Look towards the bottom of the map.

23. Find the suburb Strathpine. Hint: Look towards the top of the map.

What martial art is practiced near Strathpine?

24. Out of all the exercises you did in the video, which one was your favourite?


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25. Complete the following word puzzle

Fitness and Martial Arts

H I W L S L L N K J V T E K C

Z U W Y B E A A S U U V O N G

F J Y N I D I E C J N D B A N

O D N O W K E A T I U G O L T

E G N U L N O M T S S N F P I

M C V Z K F D O T K H Y H U D

D E F E N C E I A B F C H U P

C X B Z B S J R J O H N N P V

O D Y A H U A F S X V N P U Z

R K D T J T S W S I B O A F P

E R C P E Y B K E N K I C K P

T T G O O O K I N G S Y Z S P

I Z P J U J I Y T E B C I C J

B Z P Q F V Q E I S Z G J Q I

N Z N R J X U Y F V C T U J N

BOXING CORE DEFENCE FITNESS

JUDO JUJITSU KARATE KICK

KNEES KUNG FU LUNGE PHYSICAL

PLANK PUNCH TAEKWONDO TOES


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VocabularyIcon A picture or symbol used to describe something.

Hints A small piece of information that helps you do or guess something more easily.

Equipment Supplies or tools needed for a special purpose.

Module An instructional unit that focuses on a particular topic.

Risk Is the possibility or chance of loss, danger or injury.

Dynamic stretch Controlled movements that help your muscles, ligaments and other soft tissues to be safe and ready to exercise.

Static stretch Static stretches are those in which you stand, sit or lie still and hold a single position for a period of time.

Glutes Are the muscles in your bottom.

Hamstring The hamstrings are a group of muscles and their tendons at the back of your upper leg.

Lats Is a large, flat muscle covering the width of the middle and lower back.

Quads Refers to the four large muscles on the front of your thigh.

Hip Flexors Are a group of muscles that bring your legs and bottom together. They allow you to move your leg or knee up towards your chest and to bend your chest forward at the hip.

Deltoid A thick muscle covering the shoulder joint and used for raising the arm away from the body.

Calf Refers to the muscles in the back portion of your lower leg.

Triceps A large muscle on the back of the upper arm. It is the muscle mainly responsible for our ability to straighten our arms.

Cardio Moving your body fast or doing a movement for a long time.

Coordination Your brain controls what your body does. Teaching it new movements is working on your coordination.

Martial Arts A broad term to describe any type of sport used for self-defence (protecting yourself) or attack which mainly came from Japan, Korea and China. Some types of martial arts include karate, judo and kendo.


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Activities answer guideHow to use this section

You can use this section of the workbook to check your answers.

Some questions in the workbook don’t have a right or wrong answer. Some of the questions ask you about your own opinion or preference, or they may ask you to think creatively. This type of question has been marked in the answer guide below as “There is no right or wrong answer to this question”.

Q1.

Q2.

self defence

Martial arts isa type of drawing

a type of food

used by the military eg. army

a sport at the Olympics

physical training

used by the policefocuses on history

and culture

spiritual development

used in movies

Karate started in

Japan

Kung Fu started in

China

Tae Kwon Do started in Korea

Boxing started in Ancient Greece

Judo started in

Japan

Jujitsu started in

JapanAustralia

Japan

Korea

China

Africa

India

Russia

Greece


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Q3. Lower body (Quads, Glutes, Hamstrings and Calves).

Q4. 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!

Q5. Punches should go forwards (in front of your chest)

Q6. Stand with one leg forward and one leg back and hand up.

Q7. Remember you can do this on your knees or your toes.

Q8. Knees out and back nice and straight.

Q9. Jumping Jack to Knees will test: coordination, skipping, running, balance, jumping.

Q10. You are fighting your shadow.

Q11.


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Q12. a. Your back stays nice and flat.

b. And it does not bend.

Q13. 1998

Q14. Action comedy film

Q15. The movie stars Jackie Chan and Chris Tucker.

Q16. Police officer

Q17.

Q18. 1940

Q19. 2020 – 1940 = 80 (80 years old).

Q20. Wax on, wax off .

Q21. 9 identified (with names) - 14 location icons.

Q22. JKA Shotokan Karate

Q23. JKA Karate Brisbane

Q24. There is no right or wrong answer to this question.


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BOXING CORE DEFENCE FITNESS

JUDO JUJITSU KARATE KICK

KNEES KUNG FU LUNGE PHYSICAL

PLANK PUNCH TAEKWONDO TOES

Q25.

H I W L S L L N K J V T E K C

Z U W Y B E A A S U U V O N G

F J Y N I D I E C J N D B A N

O D N O W K E A T I U G O L T

E G N U L N O M T S S N F P I

M C V Z K F D O T K H Y H U D

D E F E N C E I A B F C H U P

C X B Z B S J R J O H N N P V

O D Y A H U A F S X V N P U Z

R K D T J T S W S I B O A F P

E R C P E Y B K E N K I C K P

T T G O O O K I N G S Y Z S P

I Z P J U J I Y T E B C I C J

B Z P Q F V Q E I S Z G J Q I

N Z N R J X U Y F V C T U J N

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Introduction to fitness - Endeavour Foundation

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