1st international day at Spetalen, Norway. 5th of November 2019
Hello from Norway!
So to reflect on todays events and our experience with the Dlab project at Spetalen Norway. We had created an app that we shared with the other members of group 4 in Spain. The app was a visualisation of the skill tree idea that we developed during our stay in Belgium. The whole day revolved around the skill tree game, and the pupils have in small groups of 4-5 worked with their individual part of the tree.
The pupils were very interested in the game, and motivated for the task. The pupils are now in the process of creating their own ways to develop their physical abilities, and creating a videoguide to share with their international partners. It was interesting to see the pupils be creative, but they will need more time to deliver a good product.
As we did not have any relation to the pupils from before, and that we were missing a teacher, we sometimes felt that we did not have full control over the pupils as they were allowed to spread out to different places.
That can be solved by more structured organizing and planning for the next time.
We look forward to see how far they have come the next time we arrive, and to see how our international partners have experienced their day.
best regards
Håkon and Hanna, Group 4 Norway
0810-09.20:
- Talk about the importance of physical health and potential of the human body. Create a brief mindmap showcasing the benefits of fitness and nutrition. Show a video on youtube: people are awesome, link:
- Show the students videos of how technology can be used to make gym class fun. Link:
- Show the skill tree to the learners and explain the different branches and levels.
- The learners go into small groups and work together to develop ways to exercise to tackle the skill tree levels.
0930-10.30:
- The learners are permitted access to the gym, outdoors, and classrooms to develop ways to work out for the skill tree. The learners should develop different workout techniques and they may film or take pictures to publish for both the Norwegian and the international learners. The learners are encouraged to be creative and use diverse technology in combination with “old” exercises.
Lunch
1110-12/1220:
- Continue with what they did in the previous session and prepare to show the other learners what they have developed
1200-1250:
- In this session the learners will present what they have developed of exercises to the other learners. The presentation should include pictures or videos of correct technique.
- The other learners will offer input and we will discuss the effectiveness of the different exercises
1250-1300 Break
1300-1345
- Reflection:
- the learners, students and teachers will reflect and discuss the pros and cons of the skill tree.
- How can you be a changemaker and inspire others to be more healthy through physical exercise and diet?
- What branches will you focus on working on towards the next international day?
- What do the learners think of this project?
Kriterier for treningsguide:
- Hvis dere lager video så skal den vare minimum 30 sekunder
- Dere må forklare på engelsk
- Bruk korte og konkrete setninger
- Snakk høyt og tydelig slik at man kan høre hva dere sier på videoen
- Vis øvelsen tydelig på videoen, og gjør den gjerne flere ganger filmet fra ulike vinkler
- Lag gjerne et lite manus slik at dere har full kontroll på hva dere sier
Skill Tree
DlaB-prosjekt 2019/2020
Levels
Strength
Core:
Level 1: Do the plank for 30 seconds
Level 2: Do 10 situps
Level 3: Do 5 back extensions lying flat on the floor
Level 4: Do 10 Russian twist with a book as slow as you can
Level 5: Do the plank for 45 seconds
Level 6: Do 20 sit-ups and then 10 back extensions
Level 7: Do 25 reps of the Superman plank
Level 8: Do mountain climbers for 1 minute straight
Level 9: Do 1 minute plank, and then 30 seconds side plank on each side
Level 10: Do 20 sit-ups, 20 slow Russian Twist with a book, 20 back extensions, and finish with 30 seconds plank
Upper body:
Level 1: Do 5 pushups
Level 2: Hang still with your arms from an elevated bar for 15 seconds
Level 3: Do 10 dips with your hands on a bench. Hang still with your arms from an elevated bar for 15 seconds
Level 4: Take a book in each hand and raise them with straight arms to each side 10 times
Level 5: Hold a heavy book in your hands and lift your arms in a straight line from your waist to over your head 30 times, and do 5 pullups
Level 6: Do 20 pushups with your legs elevated on a bench
Level 7: Sit on a chair in front of a table. Keep your back straight, and grab under the table with both arms. Lift the table slightly off the ground and keep it still for 1 minute.
Level 8: Hang still with your arms from an elevated bar for 60 seconds, then do 10 pullups
Level 9: Do 10 pushups with claps, 5 pullups, and 30 dips
Level 10: Hang still with your arms from an elevated bar for 60 seconds, then hold a heavy book in each hand and lift them straight to each side 20 times, do 10 normal pushups, 5 triangle pushups, and 5 clap pushups, and 5 pullups
Lower body:
Level 1: Do 5 squats
Level 2: Do 10 lunges on the floor (5 on each leg)
Level 3: Do 10 jumping squats
Level 4: Do 10 squats while holding something heavy (a book, your backpack…)
Level 5: Do 10 glute bridges
Level 6: Do 10 bulgarian lunges on each leg while resting your other leg on a chair or a bench for example.
Level 7: Do 10 jumping bulgarian lunges
Level 8: Do 20 calf raises
Level 9: Do 10 pistol squats (5 on each leg)
Level 10: Do 10 squats, 10 jumping squats, 10 burpees and 20 lunges + hold a 90-degree angle into the wall for 30 seconds
Agility
Flexibility: (Caution: All exercises must be done after a workout so your body is warmed up to prevent injuries)
Level 1: Stand straight and bend down to touch your toes without bending your knees
Level 2: Sit on the floor with your legs straight out to the sides. Then try to bend forwards as long as you can without bending your knees. Sit like this for 30 seconds.
Try it with a partner → If you are two students, you can try to sit on the floor, facing each other. Sit in the same position. Then you reach each others arms and now one of you tries to pull the other towards you. Keep this position for 30 seconds, and then switch roles.
Level 3: Sit on the floor with your feet together. Then try to push your legs down towards the floor. Now you will feel a stretch in your inner thighs. Try to sit like this for 1 minute. For a more intensive stretch, use your elbows to push your legs down.
Level 4: Stand straight and bend forward, and try to touch your toes or the floor, and hold this position in 1 minute.
Level 5: Lie on your back on the floor. Then slowly pull one leg up straight. Try the best you can to pull your leg towards you and keep it this way in 1 minute. You are supposed to feel a stretch in your hamstrings and your glutes. Switch leg afterwards.
You can also try this exercise with a partner. Then it will be your partner job to pull your leg against the floor.
Level 6: Lie on your back on the floor. Then take a leap and try to “throw” both of you legs over your head. You will now lie in a position that will stretch out your back. Try to hold this position in 1 minute.
Level 7: Stand straight and bend down towards the floor. Then try to pull your stomach as close as you can to your straight legs. If you feel that you are starting to get quite flexible, you can also try to pull your head between your legs while standing.
Level 8: Lie on your stomach on the floor. Then lift your upper body up with straight arms. Try softly to lift your head as well, like you are supposed to look up and backwards. Now, try to raise both of your legs as well. You are now trying to touch the tip of your toes with you head. Can you do it?
Level 9: Do a proper bridge and hold it for at least 10 seconds.
Level 10: Do a complete split!
Balance:
Level 1: Try to stand on a chair on one foot for 30 seconds
Level 2: Do the same exercise as in level one, but now with your eyes closed.
Level 3: Make a straight line for 10 meters. Now jump on one foot and don’t fall off. Go back and forth on both feet.
Level 4: Balance a small, flat object on your index finger and try to walk 10 meters without losing it on the floor.
Level 5: Balance a book on your head and climb on top of a table, and then climb down again without the book falling off
Level 6: Balance a book on your head, and a book in each hand, holding your arms straight, sit down and stand back up again without letting the books touch the ground
Level 7: Do a headstand. Try to balance on your head leaning on the wall.
Level 8: Do a proper headstand without leaning on anything.
Level 9: Do a handstand leaning on a wall or a partner
Level 10: Do a handstand without leaning on anything. Challenge: try to walk on your hands
Coordination:
Level 1: Throw a ball in the air and catch it before it touches the ground 20 times
Level 2: Juggle two balls in the air at the same time for 30 seconds
Level 3: Bounce a ball with one hand while standing on one foot. Switch foot while bouncing
Level 4: Sit on the floor and bounce a ball against the wall 60 times without losing control
Level 5: Throw or kick a ball to a friend while running backwards for 50 meters
Level 6: Throw a ball in the air in front of you, then do a somersault, then catch the ball before it hits the ground
Level 7: Pass a ball on your head with your friend back and forth 10 times
Level 8: Do a cartwheel
Level 9: Do a somersault, then a cartwheel, then a “araber”
Level 10: Juggle 3 balls in the air at the same time
Stamina
ENDURANCE
Level 1: Go for a 30 minutes’ walk.
Level 2: Take the stairs instead of the lift for 7 consecutive days
Level 3: Pack a backpack with food and water, and go for a 5 kilometers walk.
Level 4: Run 3 kilometers in 15 minutes or less. If possible use a pulse tracker and keep a track of your average heart rate.
Level 5: Beat your previous time on the 3 kilometer run. Make a new personal record!
Level 6: Run 5 kilometers under 25 minutes.
Level 7: Beat your previous time on 5 kilometers.
Level 8: Pack a backpack weighing atleast 10 kilos. Find a route that is 10 kilometers long. Walk in your own pace and finish a 10 kilometer hike.
Level 9: Get a steptracker using your phone or something similar. Go for a run and see how far you can run without stopping. Write down how far you ran, and your average heart rate.
Level 10: Pack a backpack with all you need for an overnight hike: tent, sleepingbag, food, water etc. . Bring your family or friends, and map out a hike. The hike must be atleast 10 km before you set camp. Set up a nice camp, and spend the night in the wilderness.
Cardio
Level 1: Do a 100 jumping jacks.
Level 2: Do a 50 burpees in 15 minutes.
Level 3: Grab a jumping rope and jump for 5 consecutive minutes without stopping. If you miss, then start jumping immediately, the clock is still ticking.
Level 4: Do 3 rounds of 3 minutes boxing. If you have access to a punching bag use it. If not, do shadow boxing.
Level 5: Do a 100 jumping jacks in 10 minutes.
Level 6: Do a 100 burpees in 15 minutes
Level 7: Find a staircase. Run up and down this staircase 10 times as fast as you can. Repeat 5 times.
Level 8: Do a 100 burpees, a 100 jumping jacks and a 100 mountain climbers in 30 minutes.
Level 9: Do 10 suicide runs, followed by 5 rounds of 3 minutes shadowboxing
Level 10: Finish a 3 kilometer run in 12 minutes or less
Discipline:
Level 1: Set off minimum 30 minutes to do homework every night. In those 30 minutes do not touch any social media.
Level 2: Clean your room, and keep it clean for a minimum of 3 days
Level 3: Show gratitude for the things you have. Write down minimum 10 things that you are grateful for in your life.
Level 4: Choose a skill you want to learn. Spend 15 minutes training for that skill every day for 30 consecutive days. At the end of this period you should have learned a new skill.
Level 5: Every morning when you wake up do 5 pushups when you get out of bed.
Level 6: Clean your room and a separate room in your house. It is now your responsibility that these rooms are clean and tidy for an entire week.
Level 7: Show gratitude to the people around you. Give a minimum of 10 compliments each day for a week.
Level 8: Choose a language that you want to learn. Use the app Duolingo, and play this app for a minimum of 15 minutes each day.
Level 9: Choose your favorite unhealthy thing to eat or drink. Do not eat it for a minimum of 30 days.
Level 10: Every time you wake up in the morning do 10 pushups, 10 situps, and 10 jumping jacks. Finish off with a full glass of water. Do this for a minimum of 30 days.
ROOTS
SLEEP
Level 1: Be in bed ready to sleep before 21 p.m
Level 2: Read one chapter of a book of your choice every night before falling asleep for 5 days.
Level 3: Get minimum 8 hours of sleep for 3 consecutive days
Level 4: Get a minimum of 8,5 hours of sleep for 3 consecutive days.
Level 5: Do not use any technological devices the last hour before going to bed.
Level 6: Jump straight out of bed when your alarm goes off in the morning for 5 consecutive days
Level 7: Get a minimum of 9 hours of sleep for 7 consecutive days
Level 8: Do not use any technological devices the last 2 hours before going to bed
Level 9: Create a sleep schedule and stick to it for a 14 day period. Go to sleep and wake up at the same time in this period. This means avoid sleeping too long in the weekends.
Level 10: Create a sleep schedule and stick to it for a 30 day period. Go to sleep and wake up at the same time in this period. This means avoid sleeping too long in the weekends.
MINDFULLNESS
Level 1: Take a deep breath, all the way down to your stomach. Hold it a couple of seconds, and then breathe out again. Do this as many times as you can until you feel relaxed.
Level 2: Every morning when you wake up in bed, take a good and nicely stretch, and breathe deeply minimum five times before going out of bed.
Level 3: Take a deep breath, and then try to hold it for 30 seconds. Then breathe out slowly. Repeat this 5 times.
Level 4: Sit comfortable on a chair with your back straight. Now, try to imagine that you are going to blow up a huge balloon slowly. Try to do this for a minute. How do you breathe?
Level 5: Before going to sleep, lie down in your bed and breathe slowly in with your nose while you are counting to 4 in your head. Hold your breath a few seconds before you breathe out again slowly, again counting to 4. Do this exercise four to five times or keep going all the way until you maybe fall asleep.
Level 6: Lie on your back on the floor and close your eyes. Then start to inhale with your mouth and exhale with your nose. Then reverse the breathing and inhale with your nose and exhale with your mouth. Keep on doing this for a minute.
Level 7: Use at least 5-10 minutes every day to take a breathing-break. How you will do the breathing exercise is your choice. You can do this in the morning, evening, after school etc.
Level 8: Try to hold your breath at least for 1 minute, or as long as you can. Do you notice any progress?
Level 9: If you have been active or just want to stretch, do some stretching-exercises while focusing on your breath. Example: Sit on the floor in the same position as the man on the picture. Then try to bend your upper body downwards to the floor as far as you can. Now concentrate on your breath. Take a deep breath, and for each exhale, you try to move your upper body a little bit further down.
Level 10: Lie in a comfortable position, on the floor or in bed, or wherever you like, and close your eyes. Breathe slowly. When you are feeling that your body is relaxed, try to see the colors and patterns that are showing under your eyelids. Can you see them? Can you describe them? Lie like this for 3 minutes or for as long as you want. If you want to, you can also add some relaxing music with you.
NUTRITION
Level 1: Eat a healthy breakfast for 5 consecutive days. A healthy breakfast can include eggs, wholegrain bread, fruit and vegetables. Stay away from sugary things.
Level 2: Eat 5 servings of fruit or vegetables every day for a 5 day period
Level 3: Eat a healthy breakfast, lunch and dinner for 3 consecutive days
Level 4: Drink 2-3 liters of water a day (more if you exercise)
Level 5: Stay away from fast food for an entire week
Level 6: Stay away from soda, candy and snacks for an entire week
Level 7: Create a dinner menu for a week consisting of healthy meals. Make the dinners with the help of family or friends.
Level 8: Create your own healthy recipe, and make a meal to share with your friends or family
Level 9: Eat only vegetarian meals minimum 3 times in a week
Level 10: Stay away from candy, fast-food, snacks and soda for 30 consecutive days