Doing Physical Activities at Home

(For Secondary Schools)

Physical Fitness (Advanced Level)
P E SE C TI O N , C U R R I C U L U M D E V EL O PM EN T I N STI TU TE ,
ED B
Preface
Department of Health indicated that maintaining regular physical activity
starting from childhood to adult stage will bring about tremendous health
benefits and enhance physical fitness, such as increased cardiorespiratory
fitness and muscular strength; reduced body fatness; lower risks of
developing cancer, cardiovascular diseases and diabetes; enhanced bone
health; and building resilience and reducing symptoms of depression.
Besides, to maintain a healthy lifestyle could build up good body resistance.
The Curriculum Development Institute of Education Bureau developed a
series of learning and teaching materials for teachers’ reference in
encouraging students to do individual physical fitness activities at home.
Also, parents should provide necessary support to or take part in the
activities with their children. It could foster parent-child relationship and help
them maintain a good health condition which leads to a healthy lifestyle.
 Safety Measures
• To wear proper clothing and footwear during activities.
• Exercises should be carried out individually or on a rotation basis. Adequate distance should be maintained
with other people.
• Before activities, the floor should be ensured smooth and dry; indoor area should be kept well ventilated;
adequate space and safe environment should be arranged; any glass windows, doors, table, chairs, lights,
fans and sharp edges, etc. which are in close vicinity to the activity area should be installed with protective
devices or be temporarily removed; all equipment must be checked for safety before use.
• Students should do adequate warm-up exercises at the beginning of the activity.
• The intensity1, duration and frequency of exercises should be arranged according to the personal health and
fitness conditions.
• It should be started from the lowest level. The intensity, duration and number of repetitions should be
increased gradually. Natural breathing instead of “holding breath” should also be reminded.
• To drink water after the activity for replenishment. Personal hygiene should be observed.
• If feeling unwell during or after the activity, students should stop immediately and seek medical or professional
assistance.
Note1:The intensity of physical activities can be classified into low, moderate and vigorous levels: “Low-intensity physical activities” are simple, light and easy to do. “Moderate-intensity physical activities”
will slightly speed up breathing and heart rate and cause mild sweating without exertion (e.g. one can still talk with ease while exercising). “Vigorous-intensity physical activities” will greatly speed up
breathing and heart rate and cause profuse sweating and exertion (e.g. one cannot or finds it difficult to talk with ease while exercising).
Physical Fitness Activities:
Activity Guidelines for Exercises (1) to
(7)
• Cardiopulmonary endurance training is aimed at maintaining or increasing the heart rate of the
participants. Therefore, the design of the exercises is based on following principles, including active body
movement, left/right rotation, balanced muscle engagement, and avoiding local muscle fatigue. Students
can change the speed according to their personal ability, to adjust the stimulation to cardiopulmonary
system. As such, exercises (1) and (7) only provide “standard” movements.
• The video clips of each exercise last for 30 seconds, with demonstration of two different levels, “basic
level” (except cardiorespiratory endurance training) and “standard”. Students can choose one for practice
according to their ability and strive to complete it.
• The video clips of each exercise are also included a 10-second “advanced level” movement for students’
reference. They can gradually increase the level, duration and number of repetitions according to their
ability.
• If students do not have any experience in the circuit training, he/she should start the exercise from the
“basic level” movements.
• In combining different exercises into a routine, different body parts should be trained alternatively. Do not
repeat doing exercises for one specific body part consecutively.
Physical Fitness Activities
(I) Jumping
Lunges Tips:
• Keep your back straight.
• When lunging, do not allow your
front knee to extend past your toes
and your back knee to touch the
floor.
Modification:
• Shorten the stride length / slow down
the frequency to reduce the
difficulty.

Link

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Physical Fitness Activities
(II) Plank Knee Touch
Tips:
• Keep your abdominals taut and
your body in a straight line.
• Slightly bend the elbow of your
supporting hand to avoid
hyperextension.

Link

6
Physical Fitness Activities
(III) Crunch
Kicks Tips:
• Both hands by your sides for
maintaining your balance,
instead of assisting the workout.

Link

7
Physical Fitness Activities
(IV) Push Up with
Rotation Tips:
• Keep torso and legs straight.
• Lower yourself to the ground, till
the elbow bend at 90°.
• Push up and rotate your body 90°
from the floor, fully extend both
arms, one in the air and one on
the floor, in a stable T-position.

Link

8
Physical Fitness Activities
(V) In and Out Squat
Jumps Tips:
• When squatting, do not allow
your knee to extend past your
toes.

Link

9
Physical Fitness Activities
(VI) Spider
Plank Tips:
• Keep torso and legs straight.
• Place your forearms on the mat for
balance.
• Swing your thigh out to the side of
your body, bend and bring your
knee to the elbow without touching
the floor.

Link

10
Physical Fitness Activities
(VII) Mountain
Climbers Tips:
• Pull your front knee up and in
toward your midsection.
• Slightly bend your back knee to
avoid hyperextension.
Modification:
• Shorten the stride length / slow
down the frequency to reduce the
difficulty.

Link

11
Circuit Training Routine (I)
• Parents may join the training and provide
1. Jumping
necessary support to their children, and adjust Lunges
the intensity, duration and number of repetitions
according to their personal ability. 7. Mountain
Climbers
2. Plank
Knee Touch
• Do the 7 exercises, as 1 set, in sequence as
shown on the right.
• 30 seconds work with 10 seconds rest between 6. Standing
3. Crunch
Side
each exercise. Crunch Kicks

• 5 minutes rest between each set.

• Upon completion of 3 sets, the whole training 5. In and Out 4. Push Up
Squat Jumps with Rotation
normally takes about 23 minutes 30 seconds.
• After finishing this circuit training, you may
challenge the following two training routines.
Circuit Training Routine (II) 1. Toe Taps

• Scan the QR codes below to watch the 6. Squat with 2. Push Up

demonstration video clips of the exercises. Side Kicks with Rotation

• Do 6 exercises, as 1 set, in sequence as shown

on the right.
5. Crunch 3. In and Out
• 30 seconds work, with 10 seconds rest between Kicks Squat Jumps
each exercise.
• 5 minutes rest between each set. 4. Mountain
Climbers
• Upon completion of 4 sets, the whole training
normally takes about 30 minutes 20 second.
1.Toe 2. Push Up 3. In and Out 4. Mountain 5. Crunch 6. Squat with
Taps with Rotation Squat Jumps Climbers Kicks Side Kicks

Rest Rest Rest Rest Rest

for for for for for
10s 10s 10s 10s 10s
    
 1.
Jumping

Circuit Training Routine (III)

Lunges

8. Spider 2. Shoulder
Plank Taps

• Scan the QR codes below to watch the

demonstration video clips of the exercises. 7. Toe 3. Crunch
Taps Kicks
• Do the 8 exercises, as 1 set, in sequence as
shown on the right.
• 30 seconds work, with 10 seconds rest between 6. Standing 4. Plank
each exercise. Side Crunch Knee Touch

• 5 minutes rest between each set. 5. Front and

Reverse Lunges
• Upon completion of 3 sets, the whole training
1.
normally 2.takes about3. 26 minutes.4. 5. Front and 6. Standing 7. 8.
Jumping Shoulder Crunch Plank Knee Reverse Side Toe Spider
Lunges Taps Kicks Touch Lunges Crunch Taps Plank
Rest Rest Rest Rest Rest Rest Rest
for for for for for for for
10s 10s 10s 10s 10s 10s 10s
      
Other Learning and Teaching Resources
Physical Fitness Activities (Circuit Training)
http://www.hkpfa.org.hk/CustomPage/paragraphGroup.aspx?ct=customPage
&webPageId=107&pageId=147&nnnid=112

Physical Fitness Training without Equipment

http://home.eduhk.hk/~teachpe/PE-fitness/page/training.html#ct_1

Physical Fitness Training with Simple Equipment

http://home.eduhk.hk/~teachpe/PE-fitness/page/training.html#ct_2

Physical Fitness Training with Specific Equipment

http://home.eduhk.hk/~teachpe/PE-fitness/page/training.html#ct_3
 The World Health Organisation recommends that children and
youths aged 5-17 to accumulate at least 60 minutes of moderate- to
vigorous-intensity physical activities daily.
Set precise goals for yourself. You can!
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