ACTIVITY-BOOK

IMPROVE YOUR MOVE
On a European way to fitness, success and happiness
EU-Comenius-Projekt
2011 - 2013
This project is financed by
ACTIVITY-BOOK
Healthy Tipps for Young People
Åbyskolan, Gamleby/Sweden
Freiherr-vom-Stein-Realychule, Düsseldorf/ Germany
Realschule am Jungbornpark, Moers/ Germany
NMS Krems/Austria

SPORTS ACTIVITIES
&
GAMES
during the final meeting in
Gambleby

GRAND PRIX GAMES
Each country introduce a national
game
Sweden
Catch The Flag
The Field is 30x15 meters. And you have a line in the middle.
Four hula-hoops on the end of each short side. This is where
you keep your treaseures.
There are two jails close to the middle line. Each team have
their own jail. If you are on the wrong side and you get
caught you have to go to their jail.
You will need 15 players on each side.
Rules: We start off in two teams. One team on each side of
the mid line. The main goal is to take the enemy teams flags.
You have to run over the enemy territory where the flags are
whitout being caught. Once inside the hulahoops you can’t
get caught. These are ”free-zones”.
If you get caught by the enemy they will bring you to their
jail. If you get caught on the way back with an enemy flag,
you have to put it back. Then you have to wait until one of
your team-mates comes and saves you. The team-mate that
saved you most hold your hand until youré on your own side
again.
If you and your team captures the three flags and bring them
over to your side. you will win the game.
This is what you need: Huula-Hoops, Bands for the teams, 8
flags and Cones to mark the field.
Germany
Völkerball - Nations' ball
(similar to dodge ball)
A court is divided into two areas, it is a similar size to a
volleyball court but can vary depending on the venue.
There are two teams and each team normally consists of 6
players. One player of each team stands at the baseline, the
other 5 players stay in the opposite court.
On the referee’s whistle, players rush to get the ball which is
thrown in the air. The team that caught the ball, has to return
it to the baseline before it is in play. You can get the ball back
to baseline by throwing it back to the single player who has
waited there. Once it has reached the baseline, you can start
to throw at the opponents. It is not allowed to cross the
halfway line of the courts.
Those opponents who are hit by a live ball ( a ball that has
not bounced or hit a wall/ceiling) and can not catch it cleanly
are out and must leave the court immediately and stand
outside the opponents court. The player who threw the ball

is allowed to join the players of his team inside the court
lines.
The winning team is the team, that eleminated all the
opponents with live balls.
See the rules in the International Games Database:
http://internationalgamesdatabase.org/games/indoorgames/gym/voelkerball.html
Austria
Puzzle run
Goal: Developing aerobic power
Material: some puzzle motives appropriate to students‘ age
(original and pieces of the puzzle), containers for the pieces
of the puzzle, pylons
Procedure: Each team has the task to set the puzzle
according to original. There is a relatively long mileage set
out. Each team is split up again in two running groups who
have to run along a rope. The running teams alternately run
to the end of the course, take a part of the puzzle and run
back again to set the puzzle. How many puzzles does each
group manage within six mintues?
Variations:
Adding the running course with obstacles
Making the groups smaller and raising the parts of the
puzzle
Each member of the running group brings one part of
the puzzle

Parts of two different puzzles are in a container, the
runners have to bring one part of the puzzle
according to their original – if their decission was
wrong, the next running group has to bring back this
part and isn’t allowed to choose a new one.
Competition between two or three groups
Parcheese or Ludo
According to the board game „Ludo“ a thrilling moving play
can be developed in the gym.
A mixture between fitness and coincidence brings fun, stress
and high moving intensity.
Playing area:
The gym or part of it is converted for the „Ludo“ game
There are five stations where extra fitness exercises have to
be passed
The teams themselves are positioned outside the running
course
Material required:
1. A laminated copy of a „Ludo“ board
2. 4 sets of pawns in four different colours and different
shapes for each group
3. At least 2 dice
For the exercise stations: (according to size of groups)
Ropes and one stop watch, gymnastic mats, gymnastic
bench or small bin (aerobic step) and a running course
(eventually short dumb-bells for the aerobic step)
A table or a small box for setting the game board

Rule of the game – run of play
The pawns are set like in the original game.
That means that the first pawn can be set on start after play
dicing a „six“. According to the following diced numbers they
are moved on until all pawns are „at home“. (or may be only
part of the four, depending on time)
Before the game starts each team numbers their players.
Each number „One“-player runs to the board, play dices and
if getting a „six“, play dices again and the pawn is set to the
relevant position. If there was no „six“, the player runs back
to his/her group, gives the next one a high five and he/she
continues.
According to the play diced number the pawn is set forward
and the player passes the relevant exercise. After doing so
the player runs back to his/her station and the next player
runs to the board after having got the high five.
Exercises:
Station 1: 10 x jumping the rope
Station 2: 5 x knee bending
Station 3: 5 x pushups
Station 4: 10 x ascending stairs on an aerobic step or
gymnastic bench (ev. short dumb-bells)
Station 5: 1 x running around the running course

IYM-GAMES
Fun contest with 6 stations
Candystrap-eating contest:
Put a strap of candy in your mouth then try and eat it without
using your hands as fast as possible.
Eggthrowing contest:
Lay a measuring tape on a hard surface and start off by
throwing an unboiled egg. The first person throw the egg
and the second person catch it, then the thrower becomes
the catcher and a new thrower joins.
Irish Christmas:
Start off 10 m away from a app. 1 m high stick, run towards
the stick and run 10 laps around it with your head ontop of it.
Fastest time wins.
Pea picking:
Pour some peas in a 2x2 square and put them in a bowl using
a clothespin. Most peas wins.
Cone bandy:
You need a cone covering your face and then you have to
transport a bandy ball with a stick around a cone and then
back to the goal.
Stand on as few crates as possible:
You have to stand on as few crates as possible, you start with
9 crates and then all in the group have to stand on the crates
and count to 10. Then you remove a crate and do the same
thing as before, as few as you can handle.

ORIENTEERING
The swedish students showed the guests a sport that is
special for Sweden.
Orienteering requires navigational skills using a map and
compass to navigate from point to point in diverse and
usually unfamiliar terrain. Participants are given a
topographical map which they use to find control points.
BOWLING

SPORTS ACTIVITIES
&
GAMES
during the other meetings

Düsseldorf
SPORTS DAY
Tournament of different ball sports: basketball, volleyball
and the typical German Prellball.

CHARITY RUN
Run through the Volksgarten in Düsseldorf. In spite of the
heat all students tried to run as many rounds as possible to
raise money for a health project as a part of the current
Comenius-project.
Moers
BIKE AND MORE
Students from Sweden visit Moers. During their stay the
students and their teachers were introduced to various
exciting activities – biking, waterskiing, geocaching, visits to
different lessons and lots more.

Teachers Meeting Krems
MUSIC AND MOVEMENT
The German colleague Marie Sturm organized music and
movement activities with colleagues and students from
Krems.
Krems
STUDENTS IN AUSTRIA
Einige Düsseldorfer und Moerser Comeniusschüler
besuchten ihre Partnerschule in Krems. Neben
bewegungsreichem Programm, wie einer Fahrradtour
entlang der Donau und einer Wanderung zur Donauwarte
hatten die Schüler die Möglichkeit eine Straußenfarm und die
„Arche Noah“ zu besichtigen. Dies ist eine Einrichtung, die
sich mit der genetischen Erhaltung diverser Gemüse und
Kräutersorten befasst. Bei einem Wientag kam auch das
kulturelle Programm nicht zu kurz.

HEALTHY ACTIONS
&
TIPPS

IYM MASSAGE
1. Start by massaging gently.
Squeeze the shoulders towards the neck and back again.
2. Do small circular movements upwards and outwards on
each side of the spine with your thumbs, from the hips to the
neck.
3. Easy, hand chops on upper half of the back.
When doing arm massage the one who gets the massage
should be relaxed in the arms like a cooked spaghetti.
4. “choo choo train” on the upper arms rotate your hands so
your thumbs are on your on the front side of the arms.
Squeeze down to the elbow.
5. Squeeze around the arm from the shoulders and down
wards and up again.
twice on the fore arm and twice on the upper arm and so on.
6 a) Imagine that you have a soap in your palm and lather
your hands whit it.
b) Stretch the skin on the back of the hand three times.
c) Turn your palm up, insert your little finger, rub with your
thumbs.
Do exercise 5 and 6 on the other arm.
7. Place one hand on the forehead. Gently squeeze the neck.
8. Hand on the forehead. Make “the octopus” ( messing up
the hair)
move the octopus around on the head.
10. Easier and calmer squeezing of the shoulders.
11. Finish the massage with a few showers on the back.
Thank each other for a good massage!

IMPROVE YOUR DRINKING
WATER HABITS
Water helps us keep a healthy body.
Our body contains 70% of water and is a main ingredient
which keeps our body alive. People who drink the
recommended daily water intake often have healthier skin,
better body weight, higher energy levels, better digestion,
less headaches etc.
Steps to forming a drinking water habit:
Drink water throughout the day, not just when you are
thirsty, you are already dehydrated by then. Have a glass
of water when you wake up, a glass of water between
each meal, a glass before, during and after any form of
exercise.
Have a bottle of water on your desk or carry one around
with you. This will encourage you to sip water throughout
the working day. Once it is empty, simple refill it.
Reminder: Periodically set your computer, your mobile or
a watch to remind you to drink water. Don’t allow
yourself to get too caught up in what you are doing and
forget to drink your water.
Note it down. Noting your new good habit in black and
white will encourage you to keep up the good work!
Liven it up! For some a glass of water really is not the
most tempting thing that is out there. Add some natural
flavours like Strawberry and Kiwi or some Lemon and
Lime to make a quenching drink. Perhaps invest in some
interesting ice cube trays or cut up and freeze some fresh
fruit which will add flavour as well as a bit of fun to your
water.
If you need motivation to drink more water, remember that
it…
constitutes 80% of your brain
regulates your body temperature
constitutes 85% of your blood
helps carry nutrients and oxygen to your cells
moistens oxygen for breathing
helps converts food into energy
helps body absorb nutrients
removes wastes
constitutes 22% of your bones
constitutes 75% of your muscles
cushions and protects vital organs
cushions joints
maintains health of all tissues including your face &
skin

KURZTURNEN
(5‘ WORKOUT)
Bewegungspausen/Kurzturnen
Kurze Bewegungssequenzen (5 Minuten) werden regelmäßig
täglich nach der 3. Unterrichtseinheit, bei Bedarf auch öfter,
entweder zur Entspannung oder Aktivierung eingebaut.
Anleitungen und Videos für aktive Bewegungspausen
werden den Lehrern und Schülern zur Verfügung gestellt.
Daily 5 minutes workout assisted by students and videos.
HEALTHY WEEKS
Each school oranized healthy weeks. The students were
offered a lot of healthy topics, they prepared healthy meals,
worked out healthy tipps, did planty of healthy movements
and were encouraged to live and work healthy.

TIPPS: Physical health
Healthy nutrition
Care about your healthy eating pyramid!
Eat regularly: Breakfast – lunch – dinner, small snacks in the
morning and in the afternoon
Don’t skip breakfast! Take enough time in the morning!
Prefer fresh food from your surrounding area
Be aware of hidden fat!
Keep seated while eating, take meals together – no TV!
Well chewing – 15 to 20 chewing motions!
Cotroll your liquid intake – at least 1,5 to 2 litres!
Avoid sugary and carbonated drinks, prefer water! Eventually only
slightly sweetened, dilute juice or herbal- and fruit tea
No caffeine or theine containing drinks
Movement and sport
Try to move yourself as much as possible (walking instead of using
the bus, going upstairs instead of using the elevator)
Avoid too much sitting, especially reduce sitting in front of TV,
computer games or chatting rooms
Breaks for movement
Activities for sports –at least 3 times a week!
Regularities
Enough time for sleeping and regular meals are good for your
body. Take care for enough time for sleeping!
Protection against disease
Hygiene – wash your hands, clean your teeth, take showers, hair
care, tidy clothes! Be careful with piercings – ignition hazard,
source of bacteria, risk of injury!
Use the right clothes accoring to temperature
Protection against wetness
Appropriate nutrition
Avoid gathering during flue seasons

TIPPS: Mental health
Stress relieve and mental health
Concentrate yourself on positive things in life! Regard
knowingly the variety and beauty of nature (sun rise, clouds,
reflexions, plants, animals …) Avoid being extensively after
negative media reports! Find leisure activities you like!
Avoid procrastination of work which has to be done, make a
plan and try to keep to it! Don’t forget breaks.
Do some relaxing exercises, they help you to concentrate
better again.
Maybe walking or cycling around brings your energy back!
Try to find out who you can ask for help or where you can
look up for information, if you don’t know how to continue
(learning, homeworks, …)
Try to have self-discipline. If you undertake something, keep
to it and don’t give up too quickly!
If sorrows, fears, or doubts struggle you, then trust to the
force of positive mind! Trust in yourself!
Work out your social abilities and show emphatize. Even if
you don’t like persons, you can try to approach in a friendly
manner!
Use a friendly language! You achieve a positive mood – in
yourself and in others!
Start the day with a smile, even if you don’t feel so. You will
see, it makes you feel better!
If you hear a bad remark, don’t take it serious! You can only
be annoyed if you are weak or unsure! Raise up an invisible
protection where everything is bounced! If it is too much for
you, get help!
If somebody turns violent, say loudly and distinctly „Stop“!
(without invective!!!) Maybe it was only a mistake! If not and
your „Stop“ doesn’t help, get help!
Report in any case if somebody takes your things without
asking!
If you are threatened or even get blackmailed, you must
report immediately!

TOPICS
&
LESSONS

Some examples for lessons
and topics
MUSIC
Transcription of Rock'n Roll Musik (Jerry Lee Lewis 'Great
Balls of Fire') in movement.
ARTS
Collage: Eat healthy

Design of posters
PHYSICAL EDUCATION
Some ideas for PE developed by reason of the participation
in the project.
Nordic Walking - Krems/Austria
All the girls of class 3a, 3b, 3c took part in the PE-Project
"Walking by weather and wind"
Two lessons a week throuhout the year.
They do it wether the weather be fine or not!
One of the most important aspects of that activity was not to
say, "let's stay inside today, it is too cld, too hot, too windy, it
is raining, it is snowing, we are tired today,...."
They do it regulary and they don't mind the weather! As they
knew this rule before, there was no reason for lamenting.
A further benefit was: They learnt to know places of their
hometown, were they have never been before.

Excursion to a gym studio
Students of the 4c visited a gym to learn more about how to
keep their bodies healthy.
They were given an advice about a healthy diet and how to
keep their bodies fit.
They also learned that there the youth meets and besides
friendships may develop.
Body piercing and tattooing
ENGLISH
Students prepared and gave presentations on the following
topics:
Body piercing and tattooing can be dangerous.
Prevention for a healthy body.
How can a tattoo or body piercing be dangerous for your
health?
Some results:
Body piercing and tattooing are popular, but it is important
to consider why you want a piercing and how it may affect
your life. Poor hygiene and care can lead to infection, allergic
reactions, scarring nerve damage or blood-borne diseases
such as hepatitis or HIV.
Poor hygiene and lack of care during and after piercing
procedure can lead to infection, allergic reactions, nerve
damage or blood-borne diseases such as hepatitis B or C, or
HIV.
ALWAYS CHOOSE A PIERCER WHOSE PREMISES ARE
REGISTERED WITH THEIR LOCAL COUNCIL TO MINIMISE THE
RISKS.

There are a lots of things to consider.
Piercing and tattooing may be fashionable now, but
trends change. How will you feel about the piercing or
tattooing a few years from now?
Piercing and tattooing is painful for some time
afterwards.
How will your family and friends feel about your
piercing or tattoos and will it affect your
relationships?
Having a visible body piercing or tattoo could affect
your employment opportunities .
Piercing and tattoos are popular for self-expression
among students, but if you`re not careful these body
decorations could become ugly scars or painful
mistakes.
MOUTH/FACIAL PIERCING
Some complications: Interference with speaking or chewing,
mouth irritation or trauma to teeth and gums .
NAVEL PIERCING (Bauchnabel)
Complication:- Severe infection, if the umbilicus is pierced.
NIPPLE PIERCING (BRUSTWARZE)
Complications: Difficulty breastfeeding or the growth of a
cyst inside the nipple or blocked milk ducts.
GENITAL PIERCING
Complication: Increased risk of sexually transmissible
infections .
AVOIDING INFECTION FROM PIERCING
Before piercing or tattooing speak to your doctor
about any precautions
Keep the piercing as dry as possible
Don`t remove the jewellery before the wound has
fully healed.
Avoid swimming until piercing has healed as water
can cause a risk of infection
Do not remove the scab as this protects the piercing
from infection.
Use an antibacterial liquid soap on the piercing area
when you`re showering or bathing.
SHORT EXPLANATION ABOUT HEPATITS
Hepatits is a disease of the liver. In hepatits, the liver is
inflamed . Most cases of hepatitis are caused by viruses.
Hepatitis B is spread by blood or body fluids from an
infection person.
Hepatits B sometimes damages the liver severely and cause
cancer.
Hepatits C is spread in ways that are similar to hepatits B.

Lunch
HEALTHY FOOD
During the healthy weeks students prepared their own lunch.
Every Friday a team of five pupils brought vegetables, fruits
and homemade spread to school and prepared the lunch for
the whole class. So after the healthy weeks each pupil in
class had helped to prepare lunch for the others.
Breakfast
Students prepared a healthy breakfast. They had fruit salad,
muesli, mini pancakes (prepared with buckwheat flour),
cucumbers stuffed with curd cheese which was flavoured
with herbs, tuna spread on peppers. They really enjoyed their
breakfast.

Picnic in the city park
Students went shopping to the daily farmer’s market and to a
health-food shop and then had a gladsome and healthy picnic
in the city park.
"Food from the wood - food from the meadow"
Healthy bread - wonderful decorated - it's nearly a pity to eat
them!
Students used sheperd's perse, wild garlic, daisys, violets and
other herbs and eatable flowers for healthy slices of bread.

PERFORMANCES
&
EVENTS

FINGERFOOD
mit CJD Kochazubis
Wie überzeugt man 15-jährige davon, dass es gar nicht so
schwer ist, sich halbwegs gesund zu ernähren bzw. sich
Mahlzeiten selbst zuzubereiten?
Man nehme drei Kochazubis des CJD Berufsbildungswerks
Niederrhein, 14 Schülerinnen und Schüler der
Comeniusgruppe, eine Jugendzentrumsküche und viele
scharfe Messer. Innerhalb von 3 Stunden bruzzelten und
schnibbelten die Schüler unter professioneller Anleitung der
Jungköche ein ausgewogenes und ansprechendes
Fingerfood - Buffet für 50 Personen, das schon vor der
Eröffnung nur schwer gegen hungrige Jugendliche zu
verteidigen war.
Rohkostplatten, Obstspieße, selbst gemachte Pizzen,
Hackbällchen, Knäckebrot mit Dipp (besser als Chips!) und
mehr wurden hergestellt.

COOK&DANCE Party
The tasty snacks made by the students under supervison of
the cook trainees and a Hip-Hop performance and course by
Hip-Hop instructor Luisa Martinez were perfect tools to
show how food and moves can reduce pressure.

„SCHOOL OF ROCK“
Improve your move with music
It’s always easier to start things if you have fun with it. Music
makes people move without thinking about. They just have
to learn to get into the music and don’t think about how
exhausting the movements are or if they are the first one or
the last one in a sports competition. As music is rhythm –
mostly- it is a perfect tool to improve students’ skills in
concentrating on something and their fellow students.
Jens Thomas, musician, put “Improve your move with music”
with his project “School of Rock” into practice. The students
loved it and moved a lot.

”DANCING SCHOOL”
All students of the NMS Krems had workshops with a
choreographer and Patrick Jurdic as preparation for a great
public Performance.
Patrick Jurdic is an Austro-Croatian singer who rose to
popularity after winning "Hrvatski Idol 2", a Croatian version
of "Pop Idol". He also took part in the austrian casting show
"Starmania" and reached the top-12.
The students liked this activity very, very much – although
they had to work very hard and to make real efforts.
And.....they all love Patrick!!

Pedowalks
&
Tests

PEDOWALKS
A group of students from each school used pedometers for 4
weeks and counted how many steps they has walked each
day. The goal was to make a virtual tour to the partner
schools.
25 students from the Freiherr-vom-Stein-Realschule walked
5.261 km in 4 weeks. They needed 4.114 km for their virtual
way from Düsseldorf via Moers, Gamleby, Krems and back
home to Düsseldorf.
That makes 63,4 km per week.
At the end they had 1.147 km over!
21 students and 2 teachers from Gamleby walked in 4 weeks
3930 km. That is 42 km per week per person.
When they came back home they had still 309 km over.
They walked this route:
Gamleby, Växjö, Malmö, Köpenhamn, Odense, Lübeck,
Hamburg, Bremen, Düsseldorf, Moers, Köln, Frankfurt, Linz,
Wien, Krems, Prag, Dresden, Berlin, Sassnitz, Bornholm,
Ystad, Kristianstad, Karlskrona, Kalmar, Gamleby
21 students from Moers walked in 4 weeks 5007 km. That is
50,07 km per week per person.
They walked this route:
Moers, Köln, Frankfurt, München, Salzburg, Krems, Krakau,
Gdingen, Karlskrona, Västervik, Kopenhagen, Hamburg,
Berlin, Dresden, Weimer, Essen, Moers.
25 students from Krems walked 3.906,4 km.
Their route:

STEP TEST
Nearly all students took part on step tests.
The results should be integrated in the Coolaskola
questionaire.
INSTRUCTION FOR STEP TEST:
Start by weighing each person.
The bench should be 33 centimeters high.
Dampen the inside of the contact surfaces of the transmitter
belts. Put the belts around the lower part of the rib cage.
Clean them between each use.
Step up with your left or right leg first (1), then the other leg
and straighten your knees (2), step down (3), (4).
Set a metronome on the frequency 90 (steps/minute) and
every operation 1,2,3,4 is then performed at each “click” of
the metronome (one step/click).
The test will take app 6 minutes and 12 minutes at the most.
You measure the pulse every minute. Use a pulse clock.
The objective is to keep on going until you reach steady
state, that is when the pulse is stable (save for 3 beats)
during 2 minutes. This happens when the body has decided
how much oxygen is needed for this particular work. Not
more than 3 people on one bench - otherwise the pulse
clocks will interfere with each other.
Interrupt if a person´s pulse exceeds 180 beats/minute.

COOLASKOLA-
QUESTIONNAIRE
The Cool school questionnaire is an online-survey tool for
measuring the health status in schools.
Students can test their health habits and knowledge and also
compare to see if they are healthier than last year and can
follow their health development,
Teachers can use the web based analysis tool H-Ray to
measure pupils health and knowledge about health related
issues. They can compare with previous years and with other
classes.
During the project the website has been translated into
english and test groups checked it for errors and
improvements.
http://www.coolaskola.se