CHALLENGE Physical activity is important in all of our lives … especially in children. Now, you may not be the sporty type of person or the most active person, but Aberavon RFC believe that competition is everything. This can be to compete against one friend, two friends, the class—you can even be in competition with yourself. Know who you are in competition with. Aberavon RFC have designed a physical activity program that will get you fitter without trying that hard. All it takes is a little bit of commitment and dedication and you are already half way there. You
ready for the challenge?? Are you ready to improve? Are you ready to go into school in September fitter, faster and stronger?? Then read on … If you are reading this now, you have accepted the challenge … no backing out now. Right. Before you leave school for the summer holidays you should perform as many press-ups as you can in 1minute, how many sit-ups you can do in 1minute and finally how many burpees you can do in one minute. Do this and then write down your scores on a piece of paper and put in somewhere safe.
REMEMBER you do not have to show anyone your scores or tell anybody your scores. After you have completed the 6-week physical activity program, it will be time to do the test again. How many press-ups in 1 minute, sit-ups in 1 minute and lastly how many burpees in 1 minute. Write down your scores and then go and find the piece of paper you hid away with you last results on and compare and look at the improvement. Pat yourself of the back. Now the hard work starts …. Continue what you have achieved.
Every day of the summer school holidays complete this physical activity session. 2 x Press Ups 2 x Sit Ups 2 x Burpees 1 minute jog on the spot DO THIS 3 TIMES Increase the number of press-ups , sit-ups and burpees by 2 each week. It should look like this: Week 1 2 of everything Week 2 4 of everything Week 3 6 of everything Week 4 8 of everything Week 5 10 of everything Week 6 12 of everything
Knowing what is in the food or drink that you are about to eat is easy. Most foods/drinks have nutrition labels on the back of the packaging and should also contain GDA’s Once you have done 6(Guideline Daily Amounts). The nutrition label show you how much fat, protein , carboweeks and are back at hydrate, calories and salt are in the item you are looking at. This can tell you a lot. GDA’s school. It is now time to do the test again. show you how much nutrition you should be getting each day, with a percentage of the item you are looking at which is how much of your intake will be from the food/drink you are looking at. The GDA example below is what you should be looking for, this one here is an example of a child's GDA. In the blank white circles is where you would find the percentage of what a product contains from this GDA. On the RIGHT is a picture of a child’s favourite—a bottle of coke. As you can see in the GDA 500g bottle boxes that Sugar levels in this bottle are very high at 27g which is 29% (31% for Children) of your daily allowance. Clever enough … if you read closely, this is only for half of the bottle. So lets double the figures. 54g of sugar is in this bottle of coke making it 60% (63% for Children) ALARMING! Start to read and understand what you put into your body. Do not make DO’s and DON’T’s about what to eat and what not to eat. Start making SMART choices and enjoy your food and feel great from the food you eat. 27