NAME ________________________________________________
ROOM _____
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Have a fun spring break! I would like to remind you that it is important to stay healthy
and mentally sharp every day of your life.
To help you stay healthy and mentally sharp over spring break, here is an activity
challenge for you. Check off the tasks that you do each day. (It is okay to skip a day
here and there and you don’t have to do everything in one day.)
Have an adult write their initials to verify what you did at the end of each day.
HAVE FUN!!
Turn this in to Mrs. Cervantes the first week back after Spring Break to get a special prize.
March 25-April 2
Saturday
Day 1
Sunday
Day 2
Monday
Day 3
Tuesday
Day 4
___
___ ___ ___
Wednesday
Day 5
Thursday
Day 6
Friday
Day 7
Saturday
Day 8
Sunday
Day 9
____
___
__
___
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Cardio Activity for 30 minutes
(Examples on back)
Stretch for 10 minutes
(Examples on back)
Muscle strength activities for 20
minutes (Examples on back)
Read for 20 minutes or more
Watch less than 3 hours of
TV/Movies
Play less than 2 hours of video or
computer games
Look up 2 new words in the
dictionary (write on the back)
Eat at least 5 fruits or
vegetables
Sleep 8-10 hours a night
When you wake up, record your
Resting Heart Rate (equation on
back)
Have a friend or family member
exercise or play a sport with you
Play a board game or work on a
puzzle with a friend or family
member for 30 minutes
Parents/Guardian Initials
CARDIO EXERCISES AND ACTIVITIES
Write down additional activities
Jumping Jacks
Burpees
_______________________
Stair climbing
Mountain Climbers
_______________________
Dance
Swim
_______________________
Skate: Ice or Rollerblade (don’t forget to wear a helmet)
_______________________
Power Walk/Jog/Run
_______________________
Jump Rope (can do imaginary jumps)
Bike Riding (don’t forget to wear a helmet)
Play a running style game (basketball, soccer, hockey, tag)
Skateboard/Scooter (don’t forget to wear a helmet and pads)
DICTIONARY WORDS
Shooting hoops for 20 minutes
__________________
Outdoor Chores (rake leaves, shovel snow)
__________________
Indoor Chores (vacuum, sweeping)
__________________
Skipping around the house 20 times
__________________
Sledding for a whole afternoon
__________________
__________________
STRETCHING ACTIVITIES
__________________
3 (20 second) sit and reach
__________________
3 (20 second) long arm hang
Bridge (back bend)
Straddle Sit
Splits
Butterfly
Yoga
MUSCLE STRENGTH ACTIVITIES
Upper Body: push-ups (bent knee or full body), reverse push-ups, army crawl, seal walk
Abdominal/Middle Body: sit-ups, crunches, bicycles, planks, leg lifts
Lower Body: crab walk, squats, lunges, 45 second wall sit, 20 standing high jumps or long jumps
Sit-ups during a full commercial break (3 times)
Army Crawl or Crabwalk around the house instead of walking
RESTING HEART RATE EQUATION
1. When you wake up, locate your pulse on your neck or wrist
2. Count for 10 seconds
3. Add a 0 to your total heart beats
4. Record on the chart
**TRY THE NEWEST CRAZE! TABATA
Choose 8 different exercises like jumping jacks, squats, lunges, push-ups, sit-ups, mountain climbers,
burpees, planks. Do 8 rounds of each - 20 seconds hard, 10 seconds rest. You can either go through all
8 and repeat or do one exercise 8 times and move to the next one. TOO INTENSE? Start with 10
seconds maximum intensity or 20 seconds low intensity. Just don’t quit!
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You are AWESOME for keeping track of the activities to keep yourself healthy and
mentally sharp! Here is a zipper pull and a gym pass for your effort. The gym pass can
be used only on the date on the pass. Please show this to your lunch supervisor and bring
it to the gym with you.(I will also let your lunch supervisor know in case you forget.)
Uses for the zipper pull shoelace decaration:
GYM PASS
Name _______________________ Room _____________
Date _______________________ Time ______________
Do I bring my lunch? _________
Please show this pass to your lunch supervisor.
Mrs. Cervantes, PE Teacher