Health & Growth - Activity for Health and Fitness
Exercise for Fitness
Bouncing Ball. When performing this exercise, remember to keep your body rigid and to support your weight on your hands and toes. For variety you can clap your hands each time you have pushed your body into the air.
Team Activity
Foot Volleyball. This game is a variation of regular volleyball. You can play the game with a soccer ball or a regular football. Older boys play the game on a field that is 100 feet by 200 feet. Younger boys and girls can play the game on a field that is 95 feet long and 40 feet wide.
Look at the illustration to see how the field is divided into two playing courts and a neutral area. Notice that there is no net and that the neutral area is 15 feet long.
The object of the game is to kick (punt) the ball into the opponent’s playing court so that no one can catch it and kick it back. A team scores a point when its opponent allows the ball to touch the ground or when its opponent punts the ball out of bounds, into the neutral zone, or into its own court.
The serve is made by punting the ball into the opponent’s playing court from the middle of the server’s playing court. The serving team continues to serve as long as it continues to make points. A team can only score when it has the serve.
When a ball is served into the proper court, a player must catch it and kick it back to the server’s playing court. The serving team tries to catch it and return it in a like manner.
Seven to fourteen players make up a team. They rotate in a clockwise direction each time a serve is made so that each player assumes a new position. Only the serving team rotates before each serve. In this way, each team member is given a chance to serve.
Part of the skill involved in playing foot volleyball is the ability of the team members to play their own positions and not interfere with each other’s actions.
You will find that this game is fast-moving. It requires skill, but it can be played by anyone.
First Aid for Asphyxiation - Part 2
Back-pressure arm-lift method. (Holger-Nielsen method) Another method of artificial respiration is the back-pressure arm-lift method. When using this method, lay the victim on his stomach. Than bend his elbows and place one of his hands on the other so that both are lying under his head. Turn the victim’s head to one side and quickly wipe out any foreign matter that might be in his mouth. Make sure that his throat is clear.
Rescuer’s position. Kneel on one or both knees at the victim’s head, facing him. Open your hands and spread them across the victim’s back so that your thumbs are almost touching and the palms are just below an imaginary line connecting the armpits.
Compression. Rock forward slowly, so that the weight of your upper body presses on your hands. Increase the pressure until your arms are vertical. The pressure of your weight forees the air out of the victim’s lungs.
Expansion. Release the pressure on the victim’s back. Then slide your hands to his arms, just above the elbows. Grasp the upper arms and rock backward slowly, forcing the victim’s arms up and out. Continue until you feel the strain in his shoulders; then lower his arms.
This procedure forces air into a victim’s lungs by expanding his chest and arching his back. The steps in this method are repeated twelve times a minute for an adult victim and twenty times a minute for a child.
Think for Yourself
Can you think of a situation in which the back-pressure arm-lift method would be harmful to a patient?
Alternating rescuers. Because either method of artificial respiration may take a long time to help the victim to breathe by himself once again, one person may not be able to maintain the resuscitation by himself. In that case, it may be necessary to alternate rescuers. The move should be completely planned. It should be executed only when the two rescuers are certain they can complete the shift without missing any breaths.
If you have a chance to enroll in a Junior Red Cross course or one like it, you can learn about and practice many
methods of artificial respiration.
Try This
From your local fire department find out what equipment is used for victims of asphyxiation. It may also be possible to arrange for a demonstration of these kinds of equipment.
Personality & Family - Activity for Health and Fitness
Is your body as healthy as you would like it to be? You can help keep it healthy by eating a variety of foods, getting the rest you need, and by exercising regularly. Here are a few good exercises that will help strengthen your body. After you have learned them try to practice them daily. You will be able to review them from time to time in other Activity for Health and Fitness pages.
Tortoise and Hare. This exercise will assist you in developing a more agile body.
Position. Stand at attention.
Action. Jog slowly in place. On the command, "Hare," double your pace, lifting your knees high and pumping your arms vigorously. On the command, "Tortoise," slow the tempo to the original slow jog. Alternate between the tortoise and the hare for one minute. Practice daily and slowly increase your time to two minutes.
Bouncing Ball. This exercise will challenge your coordination and strength. It is an excellent conditioner for many sports.
Position. Assume the pushup position by lying face down and extending your arms straight out with your hands directly beneath your shoulders. Keep your body straight and rigid, and support your weight on your hands and toes.
Action. Bounce up and down by a series of short upward springs with your arms and legs. Try to clap your hands while your body is in the air. Repeat this exercise five times.
Leg Extension. The purpose of this exercise is to strengthen your abdominal and trunk muscles.
Position. Sit on the floor with your legs extended and your feet together. Keep your body erect and place your hands on your hips.
Action. On the count of one, raise and flex your knees with a quick vigorous motion. Slide your toes back along the floor as far as you can. On the count of two, extend your legs back to the starting position. Repeat this exercise five times.
The Coordinator. This exercise is a difficult one. It will develop your coordination and body control.
Position. Stand at attention.
Action. On the count of one, hop on your left foot, swinging your right foot forward and touching your toe to the floor in front of your left foot. At the same time, bring both arms forward and upward to your shoulder level.
At the count of two, swing your arms to the sides at shoulder level, and hop once again. At the same time swing your right foot out to the right
side and touch your toe to the floor.
On the count of three, hop again on your left foot and return your foot and arms to the position taken on the first count.
On the count of four, return your foot and arms to the starting position. Repeat the exercise by hopping on the right foot. Alternate feet and increase the tempo. Repeat the exercise ten times.
