Minds On

Activities you enjoy

Physical activity is more fun when you enjoy what you are doing. Think about three or four physical activities that you enjoy. What are the benefits of these activities for you? What muscles are being activated in these activities? Record your thoughts using a method of your choice.

Explore the following images for inspiration.

Action

The importance of stretching

There are a wide variety of stretching activities. Someone can find one they can enjoy. As you work through this section, think about the stretching activities you really enjoy.

Establishing an appropriate full body warm-up helps to prepare our body for exercise. When our muscles have been primed for physical activity, this is a great opportunity to begin a stretching routine.

Think of your muscles as an elastic band. If you placed it in a freezer for a short time, and attempted to stretch it soon after, it would likely break quite easily. Take that same elastic and increase its temperature slightly and it becomes more pliable and less likely to snap. Your muscles work in a similar fashion to protect you from injury.

Consider the reasons below outlining the benefits of stretching. Which do you think are important reasons to always prepare yourself for physical activity by warming up and stretching – either dynamically (involves active movement) or statically (involves holding a stretch for a period of time)?

Come up with a list of ways you think stretching is important. Share with a partner, if possible.

Press ‘Answer’ to access answers to why stretching is important.

  • reduces the possibility of injuring yourself
  • helps minimize pain you may be experiencing
  • improves your posture
  • increases your movement possibilities and range of motion within a joint
  • reduces muscle tension so that you can move more easily

Flexibility choice board

Having options when participating in physical activity is a great way to stay motivated. Consider what motivates you to make the decisions you do every day. Today you will focus on your flexibility goals and will choose your own fitness adventure based on which options you think will be the most enjoyable.

Let’s start with a short warm-up. The focus will be on different locomotor skills i.e. different ways to move around within a space. Make sure to move any items that may get in your way.

Safety

Before you begin, consider these safety precautions:

Warm Up

Warm up

Choose 5 different activities, either from the following list or come up with your own. Perform each activity for one minute.

  1. March on the spot: Walk on the spot by raising your knees and pumping your arms more emphatically than a standard walking motion
  2. Jog on the spot: Perform a light jog on the spot
  3. Skip: Perform a skipping motion, with or without a rope
  4. Side shuffle: Locate an open space to move to the left and right by shuffling your feet across the ground
  5. Bear Walk: With your hands and feet on the ground, move forward starting with your right hand and left foot.
  6. Hopping: Perform a 2-foot hop from side to side across a line on the floor
  7. Back Pedal: In an open space, carefully walk backwards from one end of the room to the other. Turn your head to watch where you’re going

Out of all of these activities, which one did you enjoy the most and why.

Let’s improve our flexibility!

Select at least two poses from each section. Hold each pose for a minimum of 45 seconds if possible.

Press the following tabs to access each section of activities.

Downward Facing Dog

Learner with their feet and hands on the ground, with they body bent over with their head down. Their body makes a triangle shape.

Butterfly Pose

Learner seated upright on the ground with their knees bent and their feet pressed together. Their hands are resting on their feet.

Chair Pose

Learner poses with their knees bent and their upper body bent slightly forward. Their arms are stretched forward and upwards.

Mountain Pose

Learner stands with an arched back. They lift their head and arms back. The upper body bends down in half. Their hands rest on their calves.

Crescent Moon Pose

Learner leans to their left with their feet slightly apart. They extend their arms over their head and clasp their hands together.

Child Pose

Learner sits on their heels with their knees together. They bend over with their forehead on the floor, and hands face palm up by the feet.

Cobra Pose

Learner lies on their stomach and pushes their torso up with their hands. Their toes are pointed, back is bent, and they look upward.

Cat Pose

Learner on their hands and knees on the ground with a curved back. Arms are straight and head is down, as they look towards their legs.

A person is on their hands and knees with their head looking down at the floor and their back is arched.

Frog Pose

Learner squats close to the ground with knees bent upward. Their hands are placed on the ground, on the inside of their knees, like a frog.

Warrior Pose

Learner's right knee bends forward and their left leg extends back. Arms point straight up, palms clasp together, and head faces up.

Cow Pose

Learner faces forward. Their hands and knees on the ground. The top of their back has a slight curve as they push their stomach downwards.

Tree Pose

Learner stands with their right knee bent and their right foot rests on their left leg. Elbows straight, they clasp the palms together.

Consolidation

What did I enjoy?

During the Action section you had the chance to perform your own flexibility routine from a variety of choices. Reflect on why you chose the poses you did.

  • What factors did you consider before making each selection?
  • After completing your poses, would you have changed your selections?
  • What did you enjoy/not enjoy about performing these exercises and how would it influence your decisions around self-selecting physical activities in future?

Respond to these questions using a method of your choice. For example, share your thoughts in a personal journal or if possible, share your thoughts with a partner.

Reflection

As you read through these descriptions, which sentence best describes how you are feeling about your understanding of this learning activity? Press the button that is beside this sentence.

I feel…

Now, record your ideas using a voice recorder, speech-to-text, or writing tool.