# D R C i l e a r n

Del Rosario Christian Institute

Lesson 4

Your body needs exercise every day. It can help make yourhealthy and strong. What kind of exercise do you know?

Let's Stay Fit!

Del Rosario Christian Institute

# D R C i l e a r n

Exercise makes your body strong. When you are strong,you can do many things. You can enjoy many fun activities. Start by doing warm-up exercises. These are exercisesthat prepare your body for heavier exercise and activities. Theyalso help keep you from getting hurt. If you do not warm-up,you can strain your muscles while exercising. Practice Here are some warm-up exercises. Do these before the mainexercise.

Marching in Place - 16 counts1. March in place while alternately swinging your armsforward and back.

2. Pointing Toes - 16 counts Stand straight with your hands on your waist. Pointleft foot forward, sideward, backward, and back. Do thesame with your right foot.

3. Knee Bends - 16 counts Stand straight with your feet shoulder-width apart.Stretch out your arms forward, hands facing down. Bendboth knees slightly and lower yourself two inches down.Then up.

4. Knee Lifts - 16 counts Stand with your back straight and tummy tucked in.Bring up left knee and touch with the right hand. Bring upright knee and touch with the left hand.

Del Rosario Christian Institute

# D R C i l e a r n

Try these activities! Follow the instructions. Use the pictures asguide.

Do It

Starting Position - Stand tall with feet together, hands on hips.

a. Jump feet apart to the sides.

b. Jump feet apart with right foot forward and left foot

at the back.

c. Jump feet apart to the sides again.

d. jump and put left foot forward and right foot backward.

e. Repeat the sequence eight times.

Side and Forward straddles1.

Del Rosario Christian Institute

# D R C i l e a r n

Starting Position - Stand with your hands on the waist.

a. Hop on your left foot and kick your right leg forward.

Then, quickly hon on your right foot and kick your left

leg back.

b. Repeat eight times.

c. Hop on your right foot and kick your left leg forward.

Then, hop on your left foot and kick your right leg back.

d. Repeat eight times.

e. Repeat sequence doing four Rocker Kicks.

2. Rocker Kicks Combos

a. Put your arms at your side, elbows straight, and feet together.b. Jump your feet apart and lift your arms over your head.c. Clap your hands together over your head.d. Bring your hands back down by your side and jump your feet back together.e. Keep your breathing steady.f. Repeat eight times.

Remember exercise helps keep your body strong andhealthy.Warm-up exercise are important to avoid getting hurt orstraining muscles while exercising.Exercise must be combined with a healthy diet and enoughrest.

Del Rosario Christian Institute

# D R C i l e a r n

REMEMBER

3. Jumping Jacks