Dear parents/guardians and teachers, This book is part two of the procedural guide books to help young children become active as well as prevent

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2 Dear parents/guardians and teachers, This book is part two of the procedural guide books to help young children become active as well as prevent serious health risks. This book was created for the older children in hopes that after the first book they will still be motivated to stay physically active. I hope that with this book, I can help children have fun while being physically active as well as continue to help out their literacy skills with less help from parents/guardians or teachers. The skills are still simple and demonstrated so they can be accomplished by the reader. The goal of this book is to help keep childhood obesity rates down and prevent serious health-related illnesses! Thank you for your time and willingness to get started. Have a fun workout! Sincerely, Nikita Senko

3 Exercise 1: Warm up Crawl like a bear, walk like a crab, and jump like a frog!

4 Exercise 2: Elbow dance Sit on your knees and place your hands on your lap. Roll your hands to the ground and hold for 15 seconds. Flip your hands the other way on your knees, slide them down to the ground and hold for 15 seconds. While holding the stretch bend your elbows around and make them dance.

5 Exercise 3: Runners Stretch Pretend you re about to run a race, hold for 15 seconds. After, straighten out your front leg and sit back, hold for 15 seconds. Then split out your legs and hold for another 15 seconds. Repeat once.

6 Exercise 4: Standing Straddle Spread your legs apart and reach for the ground in front of you, then under you, and then behind you. Hold each for 15 seconds. After, link arms behind you and pull your hands towards the sky.

7 Exercise 5: Helicopter This one is a little tricky. Sit with your legs apart on the ground with your arms straight out. Rotate your body to the side and towards the ground and spin like a helicopter all the way around. Once you have fully turned hold yourself up with one arm!

8 Helicopter continued...

9 Exercise 6: Army crawl Laying flat on the ground, pretend your a soldier and crawl around. Try to be sneaky for one minute.

10 Exercise 7: Front, back, side supports Holding yourself up, try to make yourself flat as if you were balancing a cup of water on you. Hold each for seconds and repeat once.

11 Exercise 8: Superman/Banana Lay on your stomach and hold your arms and legs straight and tight and pretend you re Superman for 15 seconds. Roll over and hold your arms up and straight for another 15 seconds and pretend you re a banana.

12 Exercise 9: Happy/Mad Kitty Put your hands and knees on the ground and bend you re back up and down like a happy kitty and an angry kitty and repeat ten times.

13 Exercise 10: Candlestick hold Lay on your back and lift your legs and waist high above your body and pretend to be a tall candlestick.

14 Exercise 11: Stork stand Standing on the ground, lift one foot up and hold to your knee. Stare at a spot on the ground for balance and hold for seconds. Switch legs and repeat two more times.

15 Exercise 12: Inch worms With feet together and legs straight, touch the ground. Walk your hands out to front support and walk your legs towards your hands keeping your legs straight. This will make you look like a worm! To see this exercise flip the page!

16

17 Exercise 13: Headstand Like in the previous book, hold a tripod stand and look like an upside-down teddy bear, except this time try to get our toes to touch the sky!

18 Cool down: Wog At a walking pace, jog around for a minute. It ll be like you re walking on the moon.

19 Cool down: Stretching Repeat stretches 3...

20 ...and 4.

21 All Done for the day! Keep track of all accomplished exercises If you have finished all the exercises reward yourself. Example A sticker per day! Once you can do all the exercises, try to think of other fun activities you can add to your exercise book! See you tomorrow!

22 The exercise book provides simple and easy exercises children can try around age 7 to stay active as well as keep their reading skills sharp. Directions and pictures help to explain and demonstrate the exercises in hopes that children will want to try them and enjoy them. I hope that children keep up with these exercises to try and stay physically active! Nikita Senko enrolled in the Kinesiology & Health Studies program at the University of Regina. Very active in sports throughout life and coaches rugby and gymnastics.

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