TA Loeffler's Adventures that Move

Today we hope the weather lets us fly safely back to Kathmandu where we can enjoy some yummy treats! 24 is my favourite number and the runway at Hilary Tenzing Airport (Lukla) is runway 24.

Did You Know?

Archaeological evidence shows that Neolithic humans moved into the Himalayas at least 9,000 years ago.

Happy Find Your Fit Friday! Find Your Fit! is a provincial physical activity promotions/communications campaign designed to get individuals motivated and moving towards healthy, active living. The Find Your Fit! website is an excellent resource for physical activity throughout the lifespan.

Happy Find Your Fit Friday to ALL!
TA is the ambassador for Recreation Newfoundland and Labrador’s Find Your Fit Campaign.
How You Found Your Fit this week?

Find Your Fit Fact

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Find Your Fit Activity Suggestion: Puzzle Relay (Spelling)

Objective: To get students active before the main lesson while also getting them to think and strategize, incorporating different tasks at once.

Materials needed: Cut outs of the letters “EVEREST”, “MOUNTAIN”, “CLIMBING”, “FROSTBITE”, or other words of similar length which relate to Mount Everest, 4 pylons/ markers to show where the groups line up.

Activity Description:

– Each group will have one word which they will have to unscramble (the group will not know what their word is before hand)

– In groups of 4-5, have students lined up (single file behind their pylons)

– Each group will have a set of letters located directly across from them

– On go, the first person in line will run towards their letters, and bring back ONE letter.

– The next person in line will do the same, until each letter has been returned to the group

– Once all the letters have been brought back the group can begin trying to unscramble their letters to put together their given word.

– The game does not end until each word has been completed (encourage students to help other groups to finish their words!!!)

This will be our last day in the mountains of Nepal as we trek back to the airport at Lukla. We’ll be watching the weather closely to see if we think we’ll get out of Lukla on schedule. This fine adventure will soon be coming to an end.

Did You Know?

The first two women to reach the summit of Mount Everest did so in 1989.

Find Your Fit Fact

Physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise – around 75 minutes per week – improved their fitness levels significantly, when compared to a non-exercising group.

Find Your Fit Activity Suggestion: Thin Ice

Materials Needed: 9 hula hoops per group.

Using the nine hula hoops the instructor should make a grid which the children must navigate. The ice is only safe on certain hula hoops meaning there is only one correct way to get out of the “ice”. If a student were to walk on thin ice they would have to go to the exit the way they entered and go to the back of the line. Eventually by trial and error and the students remembering which routes are correct they will be able to exit the ice and finish the game.

Today is a big downhill day as we head all the way down valley to Monjo.

Did You Know?

Nepal is only slightly larger than the state of Arkansas.

Find Your Fit Fact

Walking has the highest compliance rate of any exercise.

Find Your Fit Activity Suggestion: Ice Fall Ball

Objective: To get students to learn to move quickly and efficiently as a group.

Materials Needed: 1 tennis ball per group

In groups of 6-8 (depending on class size, try to have 2-3 groups)

– Students begin lying on the floor in the plank position (hands and knees work fine) in a line, with the sides of their bodies facing the beginning and end of the general space

– The goal is to be the first group to successfully cross the end line

– On the teacher’s command, the person lying at the end closest to the finish line rolls the tennis ball under the rest of his/her group, then lies back down (plank position/ hands and knees), depending on skill level, it is possible to just get students to stand (picture below)

– The person at the other end of the line will trap the tennis ball, then bring it to the end closest to the finish line.

– Once there they must roll the ball under his/her group members, then lie down (plank position/hands and knees)

– This repeats until the group has reached the end line.

We follow the trail from Phortse Tenga down to Kyanjuma. Visit Tashi’s lodge again.

Did You Know?

Cows are sacred in Nepal and are not eaten. Because the animal is holy, all traffic yields way to the animal and it can quite often cause a traffic jam if it stops within a highway.

Find Your Fit Fact

Not only can a walk perk you up when you need it, but also it helps improve the quality of your sleep, so you’re more energetic all day long.

Find Your Fit Activity Suggestion: Expedition Team Line Up

As you are making your way across a glacier, you and your expedition team are tied into a climbing rope so everyone can travel safety. For this ice breaker, we are going to form our expedition line by doing a simple task.

Pass out a card to each student in which they cannot show anyone else around them what card they have. The students must arrange themselves in numerical order as well as suit order i.e. all hearts, then diamonds, spades and then clubs along the climbing rope/line on the gym.

Rules:

1. They have to use non verbal cues to organize themselves in order
2. The cannot show their card to anyone

Note: To make it easier just give everyone a number or they first letter of their name. To make it harder get them to order themselves by birthdays.

Today we turn our back on Ama Dablam (but will surely turn around and check out the view back onto the mountain several times) and trek back to Pangboche for our first showers and some celebrations.

Today we trek down the valley along the Dudh Kosi to Phortse Tenga

Did You Know?

Mount Everest was actually named after Colonel Sir George Everest who was a British surveyor.

Find Your Fit Fact

If you are walking outside, it helps boost your Vitamin D levels and Vitamin D is a nutrient that can’t always be easily obtained from food.

Find Your Fit Activity Suggestion: Climbing Tag

Materials Needed: Hula Hoops and Pinnies

Activity Description: Set up in a wide open space such as a gymnasium and place hula hoops in various areas around the gym. The teacher will pick three students to be taggers while the others are mountain climbers trying to avoid being tagged. The students will line up on the baseline of the basketball court and are trying to make it from one end of the gymnasium or “mountain” to the other. There will be hula hoops around the area which symbolize camps on a mountain. Students can use these camps for up to five seconds if they are in danger of being tagged, as you cannot be tagged while you are inside of one. After five seconds, the student must continue running to the other end of the gymnasium. If tagged, they join the taggers to try and catch the rest of their class.

Today we will trek along the Ngozumba Glacier towards Cho Oyu base camp.

Did You Know?

In 1953, Sir Edmund Hillary and Sherpa mountaineer Tenzing Norgay were the first people to successfully reach the summit of Mount Everest.

Find Your Fit Fact

Walking can help prevent dementia. One in six people over the age of 80 suffer from this disease and walking helps maintain brain function. It helps decrease the chances of dementia by about 40%.

Find Your Fit Activity Suggestion: Around the Mountain

Objectives: This will provide students with a chance to work in groups to get to know one another, as well as practice their math skills.

Materials needed: Equation/activity cards and various sporting equipment such as pylons, balls, etc. depending on what activities you wish to have on the activity cards.

Activity Description: Clear an area that will allow for students to have adequate space to participate in the activity. For this activity have students form groups of 4-5 and have them stand a few feet apart so they do not collide with one another. Give each group one pile of math question/equation cards and one pile of activity cards. Each group should have different equations, but the activity cards can be the same.

The objective is to complete the question and equation cards. When you say go, one student from each group flips over the equation card. The entire group then writes down the equation and answers the question together creating teamwork. When the group has correctly answered the question, they flip over a card from the activity pile. Whatever the answer was to the equation is the number of times they perform the activity listed on the card. For example, if the equation card says 4 + 3 = 7 and the activity cards says, “Hop“, then the entire group would hop 7 times.

Encourage all students to count loudly and take turns flipping over the equation and activity cards. The first group to finish their math equations and activities must sit down and wait for the teacher to check their answers. The groups rotate to the next pile of equations and activities once all the teams have completed their equations and their answers have been checked. Ask each group to return the piles to a face-down position for the next group.

Today we cross the Ngozumba Glacier To Gokyo. The Ngozumba Glacier is the longest glacier in the Himalayas.

Looking across the Ngozumba Glacier towards Gokyo with Gokyo Ri on the top right.

Gokyo and Gokyo Ri

The third Gokyo Lake, the Dudh Pokhari

Did You Know?

For thousands of years, the Himalayan mountain ranges served as a barrier to interaction between the peoples of India and the peoples of China and Mongolia.

Find Your Fit Fact

Set goals for your walking. Perhaps you could be walking a certain distance in a certain amount of time. This ensures that you are constantly improving and becoming stronger.

Activity Suggestion: Body Spelling Nepal Edition

Objectives: This is a great opportunity for students to get familiar with their bodies as well as learn to work with others to accomplish a goal and get to know one another. It also provides a chance for the students to practice spelling.

Materials needed: None

Activity Description: Clear an area that will allow for students to have adequate space to form letters with their bodies as a group. For this activity you want students to get in groups of five. Once the students are in their groups instruct them to spell out the word Nepal using only their bodies. Creativity is encouraged here as students will have to work together to form the shapes of the letters needed for the correct spelling. You can also add more words that are related to Nepal to encourage more progression. The purpose of this activity is to encourage teamwork amongst students and to help teach spelling.

The plan is to leave Dzonglha and head over the Cho La (a pass) to the settlement of Thangnak. There will be beautiful views looking back to  Ama Dablam.

Did You Know?

The country of Nepal has been recorded to have at least 19 different types of forests and other dominant vegetation. There are an estimated 1,500-2,000 plant species growing there.

Find Your Fit Fact

Over-training is another mistake that a lot of people make. They don’t take time to rest and let the body recover from all the training that they do and this can lead to injuries and fatigue. Take one or two days a week to let your body recover.

Find Your Fit Activity Suggestion: Story Game

Explain to students how the forests of Nepal are rich in plant diversity. The diversity and great growing conditions (due to plenty of rain and sun) make for enormous tress throughout the area and are also a great habitat for many exotic animals. In this game, the students will get a chance to escape these exotic animals while they run, jump, climb, and swim through the forest as they race to meet their mountaineering crew. They will require physical skills, quick thinking and endurance in order to react to the instructions given by the teacher and keep up with the activity’s pace.

Materials Needed: CD player with a CD/mp3 with Jungle sounds; create a brief story (approx.10 mins) related to your topic.

Activity Description:

This game begins by the teacher getting the students to line up in a large circle in the center of the gym. The sounds are then turned off and the teacher joins the circle. Tell the students about a young adventurer who got split up from his or her team on the way to base camp and needed to get to them quick before they started to climb the mountain. He or she knew the direction the team was in but had to maneuver through some obstacles along the way. The teacher then says that in order to prepare for Mt. Ama Dablam, the climber had to train hard by running, jumping, climbing, & swimming. As the teacher says each one, he or she acts out the motion and then the students do the same: runs on spot, jumps while running, stands up and uses arms above head to climb, lays down on belly to swim.

Once the climber finished training, he or she begins the journey and ventures through the forest acting out each move when necessary (always keep feet moving even in between different actions) while chased periodically by different jungle animals (Monkeys, crocodiles, tigers, lions, etc.) There are also points when the adventurer has to swing on vines, chop through tress, and climb out of quicksand! The students can follow these actions as the story progresses. There can be many different twists put on the story. Eventually the adventurer gets to the end where the team is waiting for her or him. The teacher says that if the adventurer wasn’t so fit from all the training exercises, he or she would not have been able to get through the jungles obstacles and escape all the animals.

Trek to Dzonghla. This is the same route we followed in section two of the GHT this past spring. Lots of memories of our camping trek with Carm, Ray, Paul, Ed, Bill, our guides Juddha and Balram, our climbing sherpas Lhakpa, Lhakpa and Lhakpa and the rest of our awesome Nepali team.

Did You Know?

The Himalaya mountain range came about as the result of tectonic plate motions that collided India into Tibet.

Happy Find Your Fit Friday! Find Your Fit! is a provincial physical activity promotions/communications campaign designed to get individuals motivated and moving towards healthy, active living. The Find Your Fit! website is an excellent resource for physical activity throughout the lifespan.

Happy Find Your Fit Friday to ALL! TA is the ambassador for Recreation Newfoundland and Labrador’s Find Your Fit Campaign. How are you finding your fit?

Find Your Fit Fact

Another mistake people make when they start their walking program is they don’t drink enough water. Adequate hydration is essential to reaping the benefits of a walking program and so it is important drink enough water each day.

Find Your Fit Activity Suggestion: Snow Leopards and Pandas

Outcomes/Goals: To teach students how to work cooperatively and cohesively as group members. It also gives them an awareness of how important it is to make smart environmental choices. These choices can essentially help preserve our planet’s resources in the long run. Explain to students that for various reasons (climate change, overhunting, etc.) there are many endangered species throughout the world. In Nepal, the endangered Snow Leopard and Panda can be found. Since these animals are very unique the students should enjoy playing their roles as they pretend to roam around the mountains in this tag activity. Just like mountain climbing, it will involve cooperation and teamwork in order for the students to be successful in the activity.

Materials Needed: 1-3 pinnies ; 5-8 hoola hoops ; 3-4 scooters

Activity Description:A few “snow leopards” (2-4) are chosen. At the signal, the snow leopards will move around and try to tag the pandas. When tagged, the pandas must lay on their backs with their feet and hands in the air. At this point, the pandas that have not been tagged can try to rescue their fellow pandas by getting 2 pandas to put the hurt panda on a scooter. They must then escort the hurt panda, while being in contact with them, to the nearest den (hoola hoop). When the two pandas are touching the “hurt panda”, they are safe and cannot be tagged by the snow leopards. After the panda is placed down in their den, all three pandas (1 rescued plus 2 helpers) have 2 seconds to get away before they can be tagged by the snow leopards. The game is over when all the pandas have been tagged and are laying on their backs; leopards are changed when the game is over.

From base camp we trek to Dingboche following a high route that contours Ama Dablam.

Did You Know?

The Himalayas cover about 75% of the whole country of Nepal.

Find Your Fit Fact

When walking at night it is best to wear some reflective clothing. This allows you to be seen by drivers from all kinds of angles.

Find Your Fit Activity Suggestion: Nepali Freeze Tag

Objective: The basis of this lesson is to introduce an aspect of Nepali culture and language. Students will understand that if they were to travel to Nepal to walk the Great Himalaya Trail, they would have to understand the basic greetings of Nepal. They need to understand that hello will not always be understood in other countries.

Activity Description: Ask the children what they would do if they ran into a friend of the street (you will get answers like hello, hi, a handshake, a high-five or hug), once the children have answered the question, ask them if they know how to greet someone in another language (you might get a bonjour or a greeting in another language). Explain to the children how the people of Nepal would greet each other with Namaste.

The concept of this game is the same as freeze tag. There will be 2-3 taggers depending on the size of the class. The children will spread out around the gym and the taggers will be up front. On the word go, the taggers will go out and chase the children. If a child is tagged they must freeze on the spot where they were tagged. The only way for a child to become unfrozen is when another child comes up and they greet each other in the traditional Nepali way. They must stand in front of each other, put their palms together, bow their heads and say “Namaste”. Children who are un-freezing another child may not be tagged. The game will run for 2-3 minutes and then you switch taggers for another round.

This is a rest day. The point to remember is that every time we are on the hill we won’t eat enough, drink enough or sleep enough. So rest days such as this at Base Camp are vitally important to catch up—so the nibbles are out again and we take in another DVD movie for those with the energy.

Did You Know?

The Himalayas are the third largest deposit of snow and ice in the world after the Arctic and the Antarctic.

Find Your Fit Fact

Exercises that strengthen your abs can help you walk better. Think sit-ups, crunches, and the plank.

Find Your Fit Activity Suggestion: Crevasse Rescue

Objective: This activity will be about co-operation and leadership. It will be focused on teamwork as well as helping out other students to reach a common goal. The purpose of this activity will get students to help each other and think of strategy for getting to the goal. This game will focus on thinking and strategy as well as incorporate throwing, catching, jumping and balance.

Materials Needed: You will need bean bags, four cones, and a large quantity of hoola-hoops.

Activity Description:

When the students are in a circle explain how when climbing mountains, climbers work in teams in case one of them gets stranded and needs rescuing. As the weather warms some parts of the mountain become more dangerous because the snow and ice begins to melt and crevasses form making the pathway more dangerous for the climbers.

Have the students split off into pairs. One partner will be the climber and one will be the rescue expert. Set up a rectangular grid in the gym using cones and inside the cones place hoola-hoops. The first round will have the hoola-hoops fairly fair apart but you will add on more as the game progresses.

On the teachers signal, the mountain climber will have to make her or his way through the ice field on the glacier. When they come to a hoop (or “crevasse”) they must jump over it. if the climber lands in or on the crevasse they fall in and must be rescued by the rescue expert. The rescue expert is watching from outside the cone grid and when the climber falls into a crevasse he or she must underhand toss a bean bag (or rescue rope) to the stranded climber. Only once the climber has been rescued may they continue on their journey. Once the climber has successfully crossed the ice field, they switch roles. As the game progresses you may move the hoops closer together making it harder for the climber to get across because it will reduce her or his landing area.

We pack the gear up and leave everything we can at C1. We descend, stash our climbing gear, and then drop back down to base camp.

Did You Know?

There are a lot of fast flowing rivers in Nepal which can be used for activities such as rafting and kayaking.

Find Your Fit Fact

When walking, your eyes should be focused ahead on a point on the street or track which is about 3-6 meters ahead of you.

Find Your Fit Activity Suggestion: Math Movers

Objective: Students will learn to solve math-related problems and equations while on the move. This is a cooperative activity in which partners must communicate effectively (using a two-person, fast paced format) to position number cards (retrieved from either the center of the room or far side of the room depending on set up) on a math “scorecard” (attached) positioned at each pair’s “home base.” Before beginning this lesson, students must be able to perform basic loco-motor skills. Also, students should have had exposure to the corresponding math topics during classroom instruction.This activity will allow students to work together in pairs or small groups and use cooperation and teamwork skills. It will also effectively add math skills into the physical activity, which students will have to solve math problems correctly to complete their “scorecard”.

Material Needed: (For 24 students): 12 cones for starting at a home base, 12 math “scorecards” (with grade-level specific problems), 2 folding mats placed flat on floor, pedometers (if available), music, obstacles and several hundred number cards.

Activity Description:

Place one cone for each pair of students around the gym as far away from the middle circle as possible. The middle circle will be called the “peak” of the mountain, which will contain all the number cards that students have to retrieve. You can create an obstacle course for students to do before reaching the “peak” of the mountain, or simply choose different locomotive patterns.

Players form pairs and share one math “scorecard.” On the “go” signal, one player at a time starts at their home base jogging quickly to the other end of the room to retrieve one number card from the hundreds placed face down on two large folding mats. No peeking! Upon returning to their home base the card is strategically placed face up on the scorecard. It is common for players to move these cards multiple times on their scorecard during the game for the best possible use of number combinations as more cards are added. Waiting is replaced in this fast-paced game by engaging students cognitively in solving math equations and creating appropriate numbered patterns while a partner is retrieving the next card.

Typically, pairs will retrieve number cards that do not fit well on their scorecards as it begins to fill up. Thus, a “trading place” is created (also located far away promoting movement using a hula hoop and five number cards placed face up inside) that students may travel to and exchange unused cards with a more compatible one that can help pairs complete the assigned task. Students are reminded that the “trading place” is a place of exchange (one for one) and not a dumping ground for unwanted cards.

This game is continuous in nature. First place, etc., is never announced publicly. When groups feel their scorecard is completed accurately they signal for the teacher to check their work. At this point, the teacher either makes suggested changes or congratulates the group, asks them to return their cards to the mats and they begin again. Thus, the challenge becomes how many times you can move quickly, complete your scorecard, and enjoy the challenge.

Another easy start to the day. After breakfast and plenty of hot drinks, we’ll put the harnesses on and recce the route along towards Camp 2. The route is fabulous and is on great rock. The majority of the going is very pleasant scrambling and there are a couple of sections of easy climbing. After mooching as far as we fancy along the ropes we’ll return to Camp 1 to get the stoves on again. This will be our second night at Camp 1.

Did You Know?

Nepal has the highest lake in the world at a height of 4800 meters.

Find Your Fit Fact

You should also avoid looking down as you are walking. Sometimes this can be difficult in areas where there is heavy snowfall or tricky terrain. Good posture is important so as to avoid getting a sore back.

Find Your Fit Activity Suggestion: Mountain Climbers

Objective: This is a fun activity that will integrate math as well as demonstrate the thrill and excitement of successfully climbing a mountain. This is great for larger classes but can also be done with small class sizes. In this activity students will get a understanding of how hard it is to “climb a mountain”, and also the joy that comes along with summitting a mountain. This game can use a variety of locomotion skills, combined with math skills, which makes it a great activity to use in PE class.

Materials needed:

• 15 hoops
• 15 dice
• 6 cones
• 8 hurdles

Activity Description:

Setup for this activity will probably take a few minutes so it would be better to set up prior to class. Start by placing the 15 hoops, of 5 different colors in a mountain/pyramid shape (i.e. 5 in the first row, then 4, then 3 and so on) in the middle of the gym. In each hoop place 2 dice. Place four cones on the four corners of the gym and two at the base of the mountain to signify the starting point. Place the eight hurdles, four on each long side of the gym.

To start, have the students make two lines in front of each of the bottom 5 hoops. The first two students from each line will move into the hoops to start. One student will roll the two dices and add their product, and the other student will do the same. Whichever student rolls the higher product gets to move to the second set of hoops as he or she climbs the mountain and waits to be joined by another student. The student who rolls the lesser product, will have to do a full lap around the gym, hopping over the obstacles (hurdles). Once they do a lap around the gym, they will join a line and wait to “climb the mountain” again. The game continues this way until two players finally reach the peak of the mountain with only one winning and successfully completing the mountain.

It’s now time to move and sleep further up the hill. We pack up and make our way up to the slabs below Camp 1 where we’ll have our harnesses, helmets, and climbing gear stashed. We’ll spend the rest of the afternoon brewing up and rehydrating whilst enjoying the awesome views. We will sleep will at Camp 1 for the first time (5,800m).

Did You Know?

Despite its name, the snow leopard is actually more closely related to the tiger than the actual leopard.

Find Your Fit Fact

Another mistake people make when walking is that they walk without any arm motion. You should keep your arms bent at an angle of about 90 degrees and you should swing them back and forth in pattern with your leg motion.

Find Your Fit Activity Suggestion: Odd/Even Tag

• Have the students start in partner formation.
• One student will be designated as odd numbers, while the other student is designated even numbers.
• Be aware of your space, and remind students of safety concerns throughout the activity.
• Have the students move in general space as “friends” (near each other).
• Once the teacher yells freeze, partners will stand back to back.
• The teacher will call out odd or even, or the teacher can call out math problems to solve. For example, 3 x 4 = 12 so even would be it.
• The object is to tag your partner only. If you tag your partner, your partner than becomes the tagger.
• The game continues until the teacher shouts freeze, where partners go back to back again, and there will be a new math problem called.

After a leisurely base camp breakfast, we rest for the morning. After an early lunch, we trek back up to ABC in the afternoon. It’s much easier the second time around because we will have left most of our gear there from the first visit.

Did You Know?

Nepal is the only country with a flag that is non-quadrilateral.

Find Your Fit Fact

Not all shoes are good for walking. Your walking shoes should not be too heavy, but they should have the proper cushioning. They should not be too old. You should be replacing your shoes after every 500-700 kilometers. They also should not be too small or too big. In other words, you want them to be as Goldilocks would say, “Just Right.”

Find Your Fit Activity Suggestion: Yeti vs Climbers

Objectives: Perform efficient, creative and expressive movement patterns consistent with an active lifestyle.

Materials needed:

• Pinnies for the yeti to wear.

Activity Description:

While the class is sitting in front of you, you can choose 2-3 students to be the taggers or “yeti”. The rest of the class will be called “climbers.” Explain to the group that the objective is for the climbers not to be caught by the yeti. Tell them the gym floor is Mt. Everest and the lines on the floor are ropes descending from the peak of the mountain. The only way climbers can escape is by going from rope to rope on the mountain. They must always have 1 foot on a rope at all times. Failing to keep 1 foot on a rope or being tagged by a yeti, results in the climber stepping outside the mountain, doing 5 push-ups before climbing again.

All students must remain on the lines of the gym floor inside the general space. Only if they get tagged they are allowed to step outside the general space to do their 5 push-ups. Give students cues about not pushing or shoving and not tagging hard if you are a tagger. Allow 7-10 minutes for this activity switching taggers once or twice.

It’s about a two hour descent back down to base camp so we may want to just pack and go have breakfast in the base camp. We rest and relax in the sun for the rest of the day and catch up on sleeping, drinking, and eating after our first foray to Camp 1.

Did You Know?

Nepal is the birthplace of Buddha which makes it a great place for followers of the religion to do a pilgrimage.

Happy Find Your Fit Friday! Find Your Fit! is a provincial physical activity promotions/communications campaign designed to get individuals motivated and moving towards healthy, active living. The Find Your Fit! website is an excellent resource for physical activity throughout the lifespan.

Happy Find Your Fit Friday to ALL!
TA is the ambassador for Recreation Newfoundland and Labrador’s Find Your Fit Campaign.
How You Found Your Fit this week?

Find Your Fit Fact

One mistake people make when they are walking is that they try to overstride. The natural inclination is to increase your stride but this is the wrong way to look at things since it makes your walking clumsy. Instead, you should be looking to maintain your stride length but simply be moving faster (increasing your cadence).

Find Your Fit Activity Suggestion: Walk Across Nepal

Objective: To get students physically active in a short amount of time.

Materials needed: individual jump ropes for roughly 1/2-2/3 of class, 10-20 hula hoops, 4-8 long jump ropes, 6-10 small (6-10″) hurdles, 15-20 poly spots, 8-10 cones/domes, cones to mark challenges & course, music to motivate!

Activity Description:

– Start by telling the students they get to hike across Nepal on the Great Himalaya Trail. On their way across the high Himalaya, they will encounter several obstacles, (modify the story based on grade level.)

– At the beginning of their hike they perform 10 push-ups (traditional or modified) to scare the yetis off the mountain. The students then hike to the hot springs.

– Hot springs are set up as a jump rope area. Students jump rope 15 times near the hot springs, then jog to the swamp.

– The swamp consists of hula hoops set up in a line of two rows. Students run through the hoops with high knees (so they don’t get stuck in the swamp). Then they jog to the rivers area.

– The students leap over the rivers, which are two long jump ropes running parallel to each other, use any number of rivers. Then students hike or jog to the creek.

– Students cross the creek by hopping from rock to rock (polyspot to polyspot). Then then continue to the caves.

– The caves are picnic tables with benches. Children perform 10 bench push ups or 10 crunches to scare away the trolls that live under in the caves (under the tables).

– Then they run over to the boulders. Students jump or leap over the boulders (hurdles), then continue to the switchback path. Since switchback paths are used for very steep places in a trail, mark a zigzag pathway using cones.

– Then onto the rocky ledge at the top of a mountain. Students have reached the top of the mountain when balanced on the rocky ledge (a bench or curb).

– Students then take a different pathway down the mountain, to the beginning.

– Students continue hiking up and down the mountain until time is up. (usually 5-8 minutes – a few songs when playing music).

Acclimatization day. The sun hits Advanced Base Cmap quite early and thankfully there is no rush to be up and about. So after a leisurely breakfast and having aired our sleeping bags we wander up to Camp 1. From ABC we follow the trail for 20 minutes before we enter the boulder field. There are various route choices through here but they all end at the slabs below Camp 1. The slabs are technically very easy but the consequences of a slip would cause some nasty grazes so we don harnesses and use the fixed rope. After a visit at Camp 1, we drop back down and have a 2nd night at Advanced Base Camp.

Did You Know?

You can see the Bengal Tiger and the one horned rhinoceros in Nepal.

Find Your Fit Fact

Walking also slows the aging process. Being sedentary means your muscles atrophy since they are not being used. Walking will help you to maintain muscle mass and health as well. You should be walking throughout your lifespan.

Find Your Fit Activity Suggestion: Icefall Walk

Objective: Have the student rely on each other to navigate and overcome obstacles

Materials Needed: Random obstructions (Hurdles, hula hoops, balls)

Activity Description:

– Scatter the equipment all over the floor from one end of the activity area to the other

– Have the students work in pairs

– One partner is wears a blindfold while the other works as a guide to instruct their partner through the icefall

– The instructing partner is not to touch their partner at any time.

– One partner is wears a blindfold while the other works as a guide to instruct their partner through the icefall.

– Once they cross the icefall (i.e., activity area), they switch places. If they touch an obstacle at any time, they are to switch places and they go back to the beginning.

– Make the activity harder or easier by adding or subtracting equipment.