1. Team Fungus’ Health Parcourse By: Andrew, Bianca and Bryan

2. Table of Contents Greetings!……. p.3 Bibliography…….p.19 Track…….p.4 Equipment…….p.5 Warm Up…….p.6-9 Main Exercises…….p.10-13 Cool Down…….p.14-17 Thanks For Watching!.......p.18

3. Greetings! Welcome to Team Fungus’ Health Parcourse! For this project, we have combined all three types of exercises (aerobic, anaerobic, and flexibility) to make a healthful parcourse that is fun, challenging, and exercises all major parts of the body. We made a parcourse in MinecraftEdu as well in this slide so that once you watch this presentation, you can try the parcourse out for yourself! This slide will explain the exercises and give credit to the resources we used in this project, so that in Minecraft, we wouldn’t have to have billions of signs. We hope that you enjoy both this presentation and the course in Minecraft!

4. Track Layout This is the track design: The track, basketball court, and the pool will serve as the areas for the main exercises. The playground will serve as the area for the warmup and cool-down. = direction to next station

5. Equipment This is the equipment that you will need for this parcourse: Jump Rope 1 Basketball 1 Backpack (to carry equipment) 1 Water Bottle Filled With Water Running Clothes Swimsuit Pair of Goggles Swim Cap (if you have long hair) Yoga Mat

6. Warm Up It’s always good to get ready for a rigorous exercise. Do this by going through these warm ups: 1. 30 Lunges 2. 20 Jack Knives 3. Jump Rope for 5 minutes

7. Lunges To do a Lunge, you must go from a standing position to an almost kneeling position. However, the leg in the back must not touch the floor. Also, the knee of the leg in front must be behind your toes.

8. Jack Knives To do Jack Knives, you must first lay on your back with your arms above your head and your legs straight. This is where you will need a yoga mat. Then, you have to lift your legs as far as they can go up without bending and reach for your feet with your arms. This is very similar to just reaching for your toes while standing, but this exercise also works your core. Keep in mind that you don’t have to touch your toes; just reach as far as you can. If you want a challenge, hold the second position for maybe 10 seconds.

9. Jump Rope To jump rope, you will obviously have to have a (jump) rope. First, you must take hold of both handles, or, if you only have a normal rope (which isn’t very likely), both ends of the rope. Next, make sure that your rope is behind your legs and that you are holding it at your hips. Afterwards, when you swing the rope up and around yourself, make sure that your hands are still near your hips so that it is more of a flick of the wrist than a swing with your whole arm. Finally, you have to jump so that the rope doesn’t hit you.

10. Main Exercises Now it’s time for the main exercise! Make sure that you have all the right equipment (running clothes, swimsuit, a basketball, etc.), although you should’ve already been prepared. Sprint from the warm up station to the first main exercise station and do these exercises: 1.Run for a Mile (4 Laps Around the Track) in Under 10 Minutes 2.Swim Freestyle (Crawl) for a Kilometer (There and Back 20 Times) 3.Make 5 Basketball Shots in a Row. If You Don’t Make Them in a Row, Run Around the Basketball Court Twice You will note that the main exercises are spread out. Once you are done with one, just walk to the next exercise.

11. Running Running is just like walking, except running is faster. If you don’t know how walking looks like, then you obviously live under a rock. Anyway, to run, you must first adjust your pressure and weight from the heel of your foot to your toes. Push backwards with your leg. Then, bring your other leg forward. Make sure that it bends at the knee. To help you while running, swing your arms forward with your legs. Just do these steps quickly and you are running!

12. Swimming (Freestyle) To swim freestyle, you must follow the following steps. First, start out by kicking. Then, pull down with your arm with your elbow bent. Do not pull lower than your waist. After your first pull, bring your other arm forward over the water and pull the same way. To breathe, bring your head up forward or to the side.

13. Basketball Shots To shoot a basketball (obviously into the basket), you must first get into a crouching position. Then, spring into the air. When you are in the air, push the ball up with your hands so that the ball flies in an arc. For this exercise, you must make 5 shots into the basket in a row, or you will have to run once around the basketball course and try again.

14. Cool Down Now you are done with the hardest part of the parcourse! Walk to the warm up/cool down station and do these cool down exercises to, obviously, cool down: 1.5 Finger-to-Toes Stretches 2.5 Finger-to-Toes Stretches Sitting 3.Jog in Place for 3 Minutes

15. Fingers-to-Toes Stretch To do this stretch, stay in a standing position and reach for your toes. You do not have to touch your toes, but you do have to reach as far as you can. You can also bend your knees a little, but only a little. Each time you breathe while doing this stretch, come up a little, and each time you exhale, go farther down than before. If you want a challenge, hold this position for 10 to 15 seconds each time you do this stretch.

16. Finger-to-Toes Stretch Sitting To do this stretch, you must first sit down on your rear end with your legs stretched out in front of you. Then, reach for your toes. This stretch is almost exactly like the previous one, only sitting down. Once again, you do not have to reach your toes, just reach as far as you can. For this stretch, you can also put one leg to the side stretched out with your other leg folded and reach for the one that is stretched out, alternating between legs.

17. Jogging in Place Jogging in place is almost the same as running, except you are staying in the same place, which you should know, since it is jogging in place. If you do not understand how to run, go back to page 11. Instead of pushing back with your feet and legs, though, you push downwards, so that you stay in the same place.

18. Thanks for Watching! Thank you very much for watching/reading this presentation! If you think you would like to try out these exercises for yourself, go ahead. Also, be sure to tour our parcourse in MinecraftEDU. We hope that you will have a great day and smile like these guys!

19. Bibliography We thank all of these resources for helping us in this project: 1. Bunting, Lisa. Harcourt Health and Fitness. Orlando, FL: Harcourt School, 2006. Print 2. Http://www.kidzworld.com/article/27497-how-to-shoot-a-basketball. Http://www.kidzworld.com/article/27497-how-to-shoot-a-basketball 3. "Ma Petite Niche." : Exercices De Gym à La Maison 3. Laurettaashu@gmail.com, n.d. Web. 27 Jan. 2016. 4. site.rockbottomgolf.com/scratch-the-cavemans-blog/tag/ab-exercises/ 5. "10 Effective Exercises to Increase Height." Http://heightolexl.com/10-effective-exercises-to- increase-height.html. Copyright © 2015 Heightole XL, n.d. Web.