Free “2” Play

Free “2” Play

Fitness Is Fun

by Jermaine Alexander

1

Fitness and Exercise Is Fun

There are many ways to be active. Some of you may

play

football,

basketball,

baseball,

or

hockey. Or, some of you may just like to ride your bike, jog or go skating. All of those examples are 2

great

ways

to

stay

active.

Moving

is

very

important for you and your body no matter what activity

you

like.

This

book is a guide for you to have another way to be active.

3

It’s

okay

to

exercise

alone, although it is much more fun when you have a friend or someone else with you.

4

In the following pages you will read a program that you can do with your friends or family at home, school or in the park. Just remember fitness is fun and it is always Free “2” Play.

5

Warm-Up Time!

Time to have fun, don't be shy - when we’re done let's give high fives!!!

Warm-Up: Let’s do Jumping Jacks Time: 2 minute Rounds: 4 - 30 second rounds Rest: 15 seconds between rounds

Jumping jacks helps you build a strong heart and strong lungs. You are a champion!

6

Work-Out Time!

Exercising should always be fun. It helps you build strong bones and muscles.

Exercise: Squat Holds Time: 2:00 Minutes Rounds: 4-30 second rounds Rest: 15 seconds between rounds

You use your legs everyday. No matter if you are standing, sitting, walking, or running, you use your legs to get you everywhere. You rock!

7

Work-Out Time!

Let’s work our back muscles team!

Exercise: Pull-ups/Hangs Time: 2:00 Minutes Rounds: 4 - 30 second rounds Rest: 15 seconds between rounds

Your back muscles are very important in helping you pull things, also they allow you to stand up straight and tall. You are a winner!

8

Work-Out Time!

Time to work your chest muscles. Take a minute to see all that you have done so far!

Exercise: Push-Ups Time: 2:00 Minutes Rounds: 4-30 seconds Rest: 15 seconds between rounds

Push-ups are a great exercise to help you push things that are in front of you, things like closing your refrigerator or bedroom door. You’re on top!

9

Work-Out Time!

You use your arms every day to play - let's see you work them out today!

Exercise: Bridge Holds Time: 2:00 Minutes Rounds: 4-30 seconds Rest: 15 seconds between rounds

You did it! Your arms are super strong, they are used for holding things like a cup or your book bag, and even your phone. Keep up the good work!

10

Core/Abs Time!

You use your core everyday to play - let's see you work them out today!

Exercise: Sit-Ups Time: 2:00 Minutes Rounds: 4-30 seconds Rest: 15 seconds between rounds

Your stomach is important for helping you breath, and stand up tall. It also helps to keep you in balance. You are amazing!

11

Cool-Down Time!

Your heart has been working - now it's time to bring your heartbeat down to normal.

Exercise: “Lightly” Jog In Place Time: 2:00 Minutes Rounds: 4-30 seconds Rest: 15 seconds between rounds

It is very important for you to let your heart slow down to rest. Your heart was exercising along with you helping you move and getting blood to your muscles.

You're all finished now and you did an AWESOME JOB!!!

12

Stretching Time!

You are all done - now it’s time to stretch your muscles after a great workout.

Exercise: “Lightly” Stretching Time: 2:00 Minutes Rounds: 4-30 seconds Rest: 15 seconds between rounds

Stretching is very important after you finish any work-out or activity. It allows your muscles to relax and feel normal again. Stretching also prevents soreness after all activities and workouts.

13

Nutrition You are what you eat!

Eat foods that are very bright in color, not only are they good for you, they are also food to you

14

Nutrition

What you eat is very important, because your food fuels your body and gives you energy - your food also helps you to grow strong and tall.

15

Nutrition Eating healthy foods can be fun!

A balanced nutrition should be filled with fruits, vegetables, lean meats, a good source of carbohydrates and beans, grains, and legumes..

16

Nutrition

Now that you know about eating healthy nutrition, let’s see all the food groups and how they help you each day.

17

The Food Groups Carbohydrates

Carbohydrates are a good source of energy. Things such as rice, pasta, potatoes, and bread are a few examples of carbohydrates.

18

Proteins Lean Meats

Proteins help your muscles to grow and it is very important that you have 2 to 3 servings each day.

Examples of protein are chicken, fish, eggs, turkey and even beans.

19

Nutrition Healthy Fats

Good fats are important for a healthy heart. Some examples of healthy fats are avocados, nuts, seeds, and fish.

20

Nutrition Fruits and Vegetables!

Be sure to eat lots of fruits and vegetables, they give you energy. Also they are filled with vitamins, fiber, antioxidants, and water! Eat 2 to 3 fruits and vegetables each day.

21

Hydration Water

Our bodies are made up of more than 70% water.

Drinking water is very important and helps with having healthy skin and nails. Fruit drinks and soft drinks are okay for treats, but remember water is more nutritious, so try to drink 8 large cups per day.

22

The Finisher

Great job! Now that you have read this book, take some time to see what you have learned. You have learned how to eat healthy and how to exercise everyday.

23

Now you can take all you have learned and share it with

your

friends

and

family - so they can come along

with

you.

Remember to get lots of rest as well. Your sleep is important for you to grow 24

and

when

you

are

sleeping that is when your body recovers from all the work and activities you do each day.

25

Remember no matter what activity you do each day remember to have fun, because it’s Free “2” Play

“See You At The Top!”

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