Winchester Personal Bests Participants Work Book

This workbook belongs to: School:

Personal Bests Scorecard Event

Sprint

Standing Long Jump Chest Push Speed Bounce Target Throw Shuttle Run

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First Score

Second Score

Final Event Score

Future Target

Personal Bests - Practice Your Event Event

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attempt 2

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Sprint Standing Long Jump Chest Push Speed Bounce Target Throw Shuttle Run Winchester Personal Best Athletics Club takes place every Monday* at the Winchester Sports Stadium, Bar End Road, SO23 0QA from 4pm to 5pm. Come along and practice your events.** See if you can set a new personal best! Ask your parent to contact 01962 827 007 to book a space. * term time only ** for just ÂŁ1 per session

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Olympic and Paralympic Sports Regular physical activity can help to keep you fit and healthy. If you want to be the best you can be and some day compete at the Olympics or Paralympics why not try to get involved in more sport!

What is your favourite sport?

Can you match the Olympic & Paralympic sports to the pictures below?

Gymnastics Equestrian Archery Boccia Table Tennis Swimming Wheelchair Basketball Canoeing Fencing Taekwondo Handball Tennis

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Olympic and Paralympic Values Olympic & Paralympic Value

What does this value mean?

FRIENDSHIP

Understanding each other and working together.

What have you done recently to show this value?

Signed

EXCELLENCE

Trying your best in everything you do.

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RESPECT

Being fair and taking care of yourself and those around you.

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COURAGE

Being brave enough to do what you believe is right.

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DETERMINATION

Believing in yourself to do the best you can.

Signed

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Olympic and Paralympic Values Olympic & Paralympic Value

What does this value mean?

EQUALITY

Treating everyone the same.

What have you done recently to show this value?

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INSPIRATION

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Finding something that gives you ideas to do something special.

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Winchesters Olympic Stars See if you can find out who each star is and what sports they compete in at the Olympics. Use different coloured lines to link names, photos and sports for each of these stars!

Louise Damen

Ben Ainslie Rob Moore

Iain Percy

Caroline Brownlie

Hockey Finn Class Sailing

Pistol Shooting

Marathon

Star Class Sailing

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Personal Bests Olympic Star Steph Twell has been at Personal Bests for the last two years. Find out more information about her, and fill in the area below with facts and stories. ........................................................................................................... .......................................................................................................... ........................................................................................................ ...................................................................................................... .................................................................................................... .................................................................................................

Steph Tw

ell

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www.stephanietwell.com

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Physical Activity There are a lot of other things you can do to get active and be healthy. What things do you do around the house, garden or school that make you more active?

Look at the words below and draw a circle around the benefits that come from being physically active.

Makes Makes you you rich rich •• Have Have fun fun •• Healthy Healthy growth growth & & strong strong bones bones •Makes •Makes your your hair hair grow grow •• Healthy Healthy heart heart & & lungs lungs •• Work Work towards towards aa healthy healthy weight weight •• Make Make new new friends friends •• Develop Develop new new skills skills

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My Physical Activity You should try to do at least 5 hours of physical activity or sport each week. Count how much you do each week and colour in your medals. Why not use the space and write the activities you did too?

1-3 Hours = Bronze Need to do more!

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3-5 Hours = Silver Almost There!

5+ Hours = Gold Nice Work!

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My Physical Activity Look at your medals on page 9 and work out how many gold, silver and bronze medals you have got? Use the chart below and colour in one section per medal.

Look at the physical activities and sports you took part in and suggest three new activities or sports you could do to increase your hours.

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Winchester Map – Where Can You See if you can use the clues to work out where you can do certain activities in Winchester.

There is space below each clue for you to write your answer, the first one has been done to help you!

Catch a train (E,7)

Train Station Make flour (F,8) See a roman corpse (E,8) Go for a canoe session (F,7) Get a degree in art (F,7) Watch a film (E,8)

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Why not use the grid references next to the questions for an extra clue!

Go swimming (F,7) Discover more about books (E,7) Hear a chorister (F,8) See the round table (E,8) See both Winchester football and rugby clubs play (F,7) See a play (E,7) See a statue of King Alfred (F,8)

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Nutrition Info It is really important to have a balanced diet and eat a possible. The food wheel shows how much and what Fruit and Vegetables.

33% Nutrients: Vitamins and fibre.

Eating plenty of fruit and vegetables helps to keep your body healthy and fight infections. These foods include lots of vitamins, minerals and some fibre.

You should eat at least five portions of fruit and vegetables a day.

Sugar and Fats.

7% Nutrients: Fats.

These foods contain lots of energy as well as fat. They should be eaten in small amounts and not too often. If we do not use this energy they can make us fat and sugar can rot our teeth.

Milk and Dairy Foods.

11% Nutrients: Calcium.

They contain protein, minerals including calcium and lots of vitamins.

They help keep your bones and teeth strong and healthy.

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mixture of different foods to stay as healthy a you should eat each day.

Potatoes, Bread and Cereals.

33% Nutrients: Carbohydrates.

These foods contain carbohydrates which your body needs to give you energy. It also contains B vitamins, which help break down food into energy, and iron for healthy blood. Wholegrain types also contain fibre, which keeps your digestive system healthy.

Meat, Fish and alternatives.

16% Nutrients: Protein.

Examples of alternatives could be nuts, pulses or baked beans.

These give the body protein, which helps the body to grow and repair itself. These foods also contain some vitamins and minerals.

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Food Diary Pick three days during this programme and list everything that you eat and drink. When you have a meal try and list all of the ingredients i.e.

Spaghetti Bolognese (spaghetti, onions, tomatoes, minced beef etc.).

Breakfast

DAY

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DAY

2

DAY

3

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Lunch

Dinner

Snacks

Have a look at your food diary and try to find two foods that you have eaten from each group on the wheel. Write these in the boxes below

Sugar and Fats Milk and Dairy Foods Meat, Fish and Alternatives Fruit and Vegetables Potatoes, Bread and Cereals Do you think you have a balanced diet?

What would you change in your diet to make it more balanced?

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What Is Food Needed For Can you draw lines to link the food groups with the pictures and what they are needed for? The first one has been done for you.

Food group (nutrients)

Needed for

Foods

Growth & Repair

Carbohydrate

s Bread & cereal

Energy

Vitamins & Minerals Fruit & ve

g

Warmth & Padding

Protein Fish & eggs

Strong Bones

Fat Dairy pro du

cts

Healthy Body

Sugar Fats

Extra Energy

Calcium Sugar

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Water: The Facts Water plays an important role as part of your diet!

Use the words opposite and complete our text on water and how it helps you stay healthy!

litres • concentration

We should try and drink 1.5 to 2 ................... of water/fluid a day.

• digestion

This helps with ............................, hydration, and

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complexion and can help us have healthier teeth

dehydration

and bones. When we are thirsty mental performance including memory, ..................... and .................... can decrease by about 10 per cent.

It is important that during exercise you drink plenty of fluids as .................... can make you feel .................. and lethargic, and will decrease your capacity for exercise. Extra ..................... is needed in hot ....................... and when you exercise.

For each hour of exercise you should .......................... an extra litre of fluid.

• tired • weather • attention • drink • fluid

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Water for Health Water is also important in our bodies, it makes up more than two thirds of our weight!

Can you draw lines and link each water fact to the correct part of the human body.

The lungs are made up of 90% water

Water acts as a cushion for our spine so that it can absorb sudden shocks or jolts

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The human brain is made up of 95% water

If you leave the tap running when brushing your teeth for 2 minutes you use around 12 litres of water

Water lubricates the joints and helps them work properly

Climate Change & Your Environment Most of our electricity comes from burning fuels like coal and oil.

When fuel is burned it gives off a gas called carbon dioxide which is causing the world to get warmer. The problem with a warmer world is that it could lead to people having less water to drink, less food to eat, hotter summers and more floods.

Can you circle some things in the picture above and write in the box below what may cause carbon dioxide to be released into our atmosphere?

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Reduce Your Carbon Footprint Carbon Dioxide levels in our planet are changing so we need to think about our lifestyles and how we can change some of the things that we do as families to make the world a better place to live. Think about your family and tick 5 boxes from the list below that you could change now to help to reduce your carbon footprint!

Go on holiday by boat or train not plane

Use low energy light bulbs

Grow some of our own food

Recycle our old newspapers and magazines

Switch the heating off when we go out

Put on more clothes when it gets cold

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Cycle or walk to school

Buy things from charity shops

The Olympic Message

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The important thing in the Olympic and Paralympic Games is not to win but to take part, just as the most important thing in life is not the triumph, but the struggle.

The essential thing is not to have conquered but to have fought well What does this message mean to you

’

What did you most like about the Personal Bests programme

Write down how you can use Personal Bests to help you improve in other areas of your school and home life.

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Countdown to 2012 ‌ 27th July 2012 will see the Olympic Games come to London and on 31st August 2012 the Paralympic Games will also arrive in our nations capital. What is 2012 doing to inspire you?

Have a go at finishing off the sentence below.

2012 is inspiring me to ‌

This initiative is part of be inspired 4 life

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