Fitness Cards

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Special thanks to the athletes and leaders featured in this guide:

About this guide

Fit 5 Tracker

Exercise

Food and Nutrition

Hydration

Handwashing

COVID-19
 About this guide

Health of a Hidden Population

Without exception, people deserve every opportunity to be healthy. Despite severe need and higher health risks, people with

intellectual disabilities (ID) are often denied health services and opportunities for increasing their fitness and wellness, resulting in

pronounced health disparities and reduced life expectancy.

The mission of Special Olympics is to provide year-round sports training and athletic competition in a variety of Olympic-type sports

for children and adults with intellectual disabilities, giving them continuing opportunities to develop physical fitness, demonstrate

courage, experience joy and participate in a sharing of gifts, skills and friendship with their families, other Special Olympics athletes

and the community.

Inclusive Health and Fitness are important aspects of the Special Olympics mission. Physical activity, adequate nutrition and

hydration, accessing quality health care and obtaining opportunities that promote fitness and wellness, will end the health inequality

faced by populations with ID. Learn more about how Special Olympics is making a difference all over the world by visiting our

website for more information and resources.

At this time of global crisis, we are doing everything we can to provide the necessary support to everyone in our communities to stay

fit and healthy. This guide, designed specifically with Special Olympics athletes in mind, can be used by anyone wishing to stay safe

and protect their health

while staying at home and practicing safe physical distancing.

Stay safe and keep fit!

Fitness Cards
Indlela yekwenta kutsi
uhlale ushukuma,
udlakadle futsi unatsa
ngalokufanele!
Yini Fit 5?
Badlali labafuna kuhlala bentakahle emidlalweni bangakwenta
ngekuhlala bashukumisa umtimba.

Loku yindlela yekuhlala ushukumisa umtimba, udla kahle futsi

unatsa ngendlela lefanele.

Ingalenyusa lizinga lakho letemphilo nelizinga letekushukumisa

umtimba.

Ligoli la Fit 5

Shukuma Temphilo Kunatso

Emalanga Dlani titselo netibhidvo Natsa emabhodlela emanti

lasihlanu evikini letisihlanu ngelilanga lasihlanu ngelilanga
 My Fit 5 Tracker
Umsombuluko Lesibili Lesitsatfu Lesine Lesihlanu Umgcibelo Lisontfo

Shukuma
Maka nagabe
ushukumile bese
ubhala imizuzu
loyishukumile

Minutes Minutes Minutes Minutes Minutes Minutes Minutes

Temphilo
Udle tingakhi titselo
netibhidvo maka
kulamabhokisi

Kunatsa
Maka kutsi unatse
ngakhi wetigubhu
temanti. (500ml)

Gcwalisa letindingilizi nangabe ukhonile kwenta lolokulangenhla

Kushukuma Temphilo Emanti

 Ligoli lami:
Kushukumisa Umtimba Kushukumisa umtimba kasihlanu
wemalanga evikini

Kushukumisa Tindlela tekushukuma

Nisemile nikhweshelene
umtimba
Kuhlala ushukumisa umtimba
Yenta ema drills etemidlalo
kungakugcina ungulophilile futsi wedvwa noma nemalunga
ungulonemandla kuze uhlale ulungele emndeni.
kudlala temdlala natibuya.
Vula tingoma tekujayiva ujayive.
Yenta tintfo letitowenta inhlitiyo yakho
ishayele etulu phindze uphefumulele Hlobisa indlu ekhaya noma
etulu.
utsanyele libala.
Tinyenti tindlela tekuhlala ushukuma
ekhaya noma ngasekhaya noma nimile Hamba noma ugijime ugege indlu
nikhweshelene. noma ngasemmangweni
wangakini.
Kuhlala
Yenta nje lokungashukumisa
nikhweshelen
umtimba lokutsandzako.
e kusho
Kuma tinyatselo
letisitfupha
kulomunye (6 feet
noma limitha
nehhafu
 Ligoli lami:
Kushukumisa Umtimba Kushukumisa umtimba emalanga
lasihlanu evikini

Kushukumisa umtimba kwenta noma ngabe yini letowenta kutsi

umtimba uhambe ungahlali ndzawonye. Kulula kwenta kushukumisa
umtimba kube yindlela yakho yekuphila onkhe Malanga.

Utsandza kwenta ini kuze uhlale ushukuma?

 Ligoli lami:
Kushukumisa Umtimba Kushukumisa umtimba emalanga
lasihlanu evikini

KUHLALA SISHUKUMA KUSENTA SIBE

NGULABAPHILILE

Kushinja indlela lesilala Kwehlisa lizinga Kwehlisa lizinga Kucinisa

ngayo lekushaya kwenhlitiyo lekutsandza kudla ematsambo

Kewnta sihlale Siyakhona Kusita Kunyusa

sijabulile nekulawula imitimba nasengcodvweni nemdlandla
yetfu
 Endurance
Yenta Loku Emasekhondi Langu 30 nom 60

Ukuphindze Katsatfu

Masha Noma Wente

Sakugijima
Masha noma wente sakugijima umendzawonye.

Yenta kuphambanisa tandla netinyawo umendzawonye.

Bamba lizinga lakho lekushukuma lingashinji.

Ungashinja ulehli noma ulikhulise lizinga lekushukuma
umafuna kube melula noma kubelukhunyana.

Noma
Phakamisa lidvolo ushukume umendzawonye

Yetama kuphakamisa lidvolo lakho usagijima

umendzawonye.

Imikhono yakho ibe ihamba usenta njalo.

 Endurance
Yenta Loku Emasekhondi Langu 30 nom 60

Ukuphindze Katsatfu

Sibhakela
Mani tinyawo takho titsi kuvuleka
tilingane nemahlombe akho bese ugoba
emadvolo kancane.

Gucuka kancane ngesencele bese ushaya

sibhakela ngesandla sesekudla sibheka
sibheke ngesencele

Buyela ume ucondze tandla utigoce tibe

sesifubeni incosa ibephansi.

Nyaloke gucuka ubuke ngesekudla.

Shayasibhakela sesencele siye

ngesekudla.
 Endurance
Yenta Loku Emasekhondi Langu 30 nom 60

Ukuphindze Katsatfu

Jumping Jacks
Zuba wehlukanise imilente yakho , imikhono yakho
uyiyisa ngetulu kwenhloko yakho

Phindza futsi uzube imikhono yakho ibuye emaceleni

bese imilente yakho imandzawonye

Noma

Forwards Jacks
Mani ngelunyawo lunye lubesembili kwalolunye imikhono yakho
ibeseceleni.

Zuba ushinjanise tinyawo imikhona uyiyisa ngetulu kwenhloko

Zuba ube njengoba nawucala

 Strength
Yenta 10 kuya 20 bese uchubekela kulenye

Phindza katsatfu

Chair Squats
Yima embikwesitulo imikhono yakho uyelule iye
embili tinyawo takho utehlikanise

Ungasebentisi tandla goba emadvolo

uzeuhlaleesitulweni.

Sukuma ungasebentisi tandla

Noma

Squats
Mani ulule tandla tiye embili imilente yakho
uyehlukanise

Goba emadvolo kuze kube ngatsi uhleti

esitulweni bese uphindze uyasukuma

Sifuba sakho sibe ngatsi uyasikhipha tinyawo

tihlale phansi tingasuki
 Strength
Yenta kayi 10 kuya 20 bese uchubekela kulenye

Phindza katsatfu

Wall Push-Ups
Mani tandla takho utibeke ebondzeni tilingane
nemahlombe. Tinyawo takho tibe semuva kancane.

Tinyawo takho tihlale kahle umtimba ucondze. Goba

tandla takho usondzete sifuba sakho ebondzeni.

Fusha tandla takho kuze ubuyele njengoba bonjalo.

Noma
Ukwente ngemadvolo
Bona lokulandzelako
 Strength
Yenta kayi 10 kuya 20 bese uchebekela kulokunye

Phindza katsatfu

Push-Up from Knees

Cala ngetandla nemadvolo.Guca uhambisa tandla
takho tiye embili sakukhansa kepha emadvolo
angahambi. Yehlisa lukhalo luyephansi.

Goba tincoza takho wehlise umtimba size sifuba

sakho sitsintse phansi

Fuca umtimba wakho ubuyele etulu ucondze

futsi.

Noma
Plank Hold
Bona lokulandzelako
 Strength
Yenta kayi 10 kuya 20 bese uchubekela kulokunye

Phindza katsatfu

Plank Hold
Sima phansi ngetandla nangemadvolo
welule imilente ngemuva usime
ngetintwane

Lula imkhono nemtimba wakho ucondze

kusukela emilenteni kuya emhloko.

Gcina emamamasela akho acinile bese

umakanjalo emasekhondi lamashumi
lamabili (20)
 Strength
Yenta kayi 10 kuya 20 bese uchubekela kulokunye

Phindza katsatfu

Curl-ups
Lala ubuke etulu bese ugoba emadvolo tinyawo
takho tingasuki phansi bese ulula tandla takho
kutsi tifike emadvolweni.

Buyisa inhloko, intsamo nemgogodlawakho

wangetulu kuye ngasemadvolweni . Yima
kancane bese uphindze ukubuyisela phansi
ucalele phansi.

Noma
Shin Touches
Bona lokulandzelako
 Strength
Yenta kayi 10 kuya 20 bese uchubekela kulokunye

Phindza katsatfu

Tsintsa Ticalakala
Lala ngegogodla phansi bese ucondzisa tinyawo
takho kusukela emahiphusini tandla takho
tibengetulu kwenhloko yakho.

Buyisa inhloko, intsamo nemgogodla wakho

etulu tandla takho titsintse emacakala bese
umalapho imizuzwana nje songatehlisa
uphindze ucalele phansi.
Balance
Yenta loku uphindza phindze

Phindza katsatfu

Kuma ngelunyawo lunye

Yima ngelunyawo lunye tandla takho

utikhiphele emaceleni.

Yetama kumangelunyawo lunye imizuzu

lengemasekhondi langemashumi lamatsatfu
(20).

Nakanaku : Ungema eceleni kwelibondza

nawesaba kutsi ungahle uwe.
Balance
Yenta loku uphindza phindze

Phindza katsatfu

Hamba elayinini lelicondzile

Tfola noma wakhe lilayini lelicondzile

Beka lunyawo ngembili kwalolunye.

Tsatsa tinyatselo letingemashumi

lamabili (20)

Nangabe lilayini lakho lingasiko lidze

kahle kutsi utsatse tonkhe letinyatselo
phindza ujike.
Flexibility
Kwente imizuzu lengemasekhondi langu 30

Phindza ngalunye lunyawo

Knee to Chest
Lala ubheke etulu bese usondzeta lidvolo lakho esifubeni.

Dvonsa umlente yakho uze uva ululeka ngemuva kwelitsanga.

Yenta njalo nakulolomunye umlente.
Flexibility
Kwente imizuzu lengemasekhondi langu 30

Phindza ngalunye lunyawo

Overhead Triceps
Stretch
Lula umkhono wakho uye etulu bese
ugoba incosa kuze sandla sitsintse
umgogodla

Bamba incosa yakho udvonse

kancane lomkhono uze uve
kudonseka emkhonweni.
Flexibility
Kwente imizuzu lengemasekhondi langu 30

Phindza ngalunye lunyawo

Modified Hurdler Stretch

Hlala phansi wenabe.

Goba lidvolo lakho langasekudla ubeke lunyawo lakho ngekhatsi

kwelidvolo langasencele.

Goba lukhalo lakho wentele kutsi ufike etinyaweni uve kululeka

lukhalo .
 Ligoli lami:
Kudla Kwetemphilo Kutsi ngidle titselo
netibhidvo letisihlanu

Ngikhetsa Kudla titselo

netibhidvo letinyenti

Leni?
Titselo tinika umtimba titsako letifanele kuze umtimba
uhlale ungulophilile.

Tikunika nemandla nemdlandla wekwenta temidlalo.

Sebentisa titselo netibhidvo

Kanjani?
letikhona kuleso sikhatsi.
Dlani sibhidvo sinye nawudla kudla kwemadina.

Yenta hhafu welipuleti lakho libe titselo ne tibhidvo onkhe

Malanga. Kudla kwakho akube nesibhidvo nawudla.

Nangifuna kudla lohlamutelako ngingenta emahhabhula

ngiwasike noma emakherothi.

Titselo ungatenta kwasajusi ufake lubisi noma iyogathi le

plain bese uyakuhlanganisa ngemishina.
 Ligoli lami:
Kudla Kwetemphilo Kutsi ngidle lokungenani titselo
netibhidvo letisihlanu onkhe
malanga

Kwakha lipulete lelinemphilo

Yati kutsi titselo

netibhidvo timcoka
emphilweni kepha
ngalesinye sikhatsi
kubalukhuni kwati
kutsi yini lenye
longayidla.

Lelipulete linato DAIRY

tonkhe tinhlobo
tekudla letikhetseke
kahle.
 Ligoli lami:
Tekudla Kudla titselo netibhidvo
letisihlanu ngelilanga.

Kulula Onkhe Malanga

Kwenta hhafu welipulete Kufaka titselo ekudleni kwami Faka titselo noma sibhidvo
libe netitselo netibhidvo kwasekuseni ekudleni kwakho

Dlani kudla Faka sibhidvo nawenta umshibo Yiba negadze yetitselo noma
lokunemibalabala noma sinkhwa noma yini tibhidvo ekhaya noma
lotoyidla emumangweni.

TRACK YOUR DAILY 5 FRUITS AND VEGETABLES IN YOUR FIT 5 TRACKING TOOL
 Ligoli lami:
Kunatsa Emanti Kunatsa tigubhu temanti
letisihlanu

KUMCOKA NGANI KUNATSA WATER FOR HEALTH AND

LINANI LELIKAHLE SPORT PERFORMANCE
LEMANTI
Umtimba udzinga emanti kuze uhlale
usebenta kahle. Drink enough water throughout the
day to stay hydrated
Emanti sihlala njalo siwakhipha nasiya
Your bottle should be 16 - 20 ounces
etindlini tanga nsense, siyafoma noma
or 500 - 600 ml
nasiphefumula.

Kumele siwabuyisele emanti laphumako

emtimbeni kuze sihale singulabaphilile
umtimba usebenta kahle.

Emanti TIP:
ngiwo Drink out of a sports water bottle -
they are refillable and can hold the
lakahle right amount of water
kuwanatsa
 Ligoli lami:
Kunatsa Emanti Kunatsa tigubhu temanti
letisihlanu

SIGNS OF URINE CHART

DEHYDRATION
You feel thirsty
Hydrated
You are tired or sluggish Keep up the
good work!
You have a headache
You mouth is dry
Your urine is dark yellow Dehydrated
Drink water.
or brown

Drink water
right away, slow
down and cool off
Very
Dehydrated
Drink water. See
a doctor, if your
urine continues
to stay this color.
 Tips for keeping a
Strong Mind

CONNECT GET 8 HOURS STAY

WITH OTHERS OF SLEEP ACTIVE
Text, call or video chat Avoid caffeine and Exercise 30 minutes
friends, team mates, technology before bed a day most days of the week
coaches and family

EAT HEALTHY USE STRONG MINDS ASK FOR

FOODS STRATEGIES HELP
Text, call or video chat Try deep breathing, Contact your medical
friends, team mates, Stretching/yoga and thinking positive provider if you feel
coaches and family thoughts overwhelmed

Sleeping Tips
LESS SCREEN
TIME
Try limiting the use of
technology (like TV, smart-
phones, and computers) for at
least 30 minutes before bed
GOOD SLEEPING
SPACE
Your sleeping space should
be dark and be a
comfortable temperature
Healthy
AVOID CAFFEINE
BEFOREBED
Don’t eat or drink any caffeine for
at least 4 hours before bed.
Caffeine can be found in coffee,
tea, chocolate, and cola
CALMING
ACTIVITY
If you have trouble falling asleep
try a calming activity. For example:
listen to music, meditate, think
positive thoughts, deep breathing,
or use a stress ball.
SLEEP
ROUTINE
Create a routine by going to bed and
waking up at the same time every
day and doing relaxing activities
before bed (read a book, take a warm
bath, do some stretches/yoga,
listen to music, or meditate
DAILY
EXERCISE
Exercise is important, but not
right before bed. Finish exercise
at least 3 hours before bedtime
to help you fall asleep faster.
 What you need to know

SYMPTOMS

COUGH SHORTNESS OF BREATH

OR AT LEAST TWO OF THE BELOW SYMPTOMS

MUSCLE
REPEATED HEADACHE
PAIN
SHAKING
CHILLS WITH SORE
CHILLS THROAT

FEVER NEW LOSS

OF TASTE
OR SMELL
 What you need to know

CALL YOUR
HEALTHCARE
PROVIDER IF YOU
HAVE ANY OF
THESE SYMPTOMS
 What you need to know

HOW DOES IT SPREAD?

The virus spreads from one person to others through

The air when Respiratory droplets. Touching or Touching your eyes,

someone These tiny wet drops shaking hands mouth, or nose after
with COVID-19 spray out when a person touching an object or
coughs or sneezes who has COVID-19 coughs, surface an infected
sneezes or talks person also touched
 What you need to know

HOW TO PROTECT YOURSELF?

Washing your hands often Cover your mouth and nose Practice social distancing.
with soap and water for with a face covering This means stay 6 feet or
at least 20 seconds when around others (about 2 meters)
away from others

Stay home as Clean surfaces Don’t touch your eyes, Cover your nose and
much as possible, with disinfectant nose and mouth with mouth when you
and definitely unwashed hands sneeze or cough
when you are sick
 MY GOAL:
HANDWASHING Have clean hands and
prevent spread of germs

HAND WASHING IS WHEN TO WASH YOUR HANDS

IMPORTANT BECAUSE…
After using the toilet
Regularly washing your hands with
soap and water can protect you Before preparing, touching, or
from illnesses caused by viruses and eating food
Bacteria
After playing with animals
It is the best way to stop germs from
spreading After your sports practice

After coughing, sneezing, or

blowing your nose or mouth

HOW DO I KNOW IF I WASHED MY

HANDS FOR 20 SECONDS?
Sing happy birthday to
yourself twice
OR
Sing the alphabet song
to yourself
 MY GOAL:
HANDWASHING Have clean hands and
prevent spread of germs

6 EASY STEPS TO
CLEAN HANDS

Don’t forget to
scrub between
your fingers,
under your nails,
and the top of
your hands

WET YOUR APPLY SOAP WASH YOUR

HANDS HANDS FOR
20 SECONDS

RINSE WELL DRY YOUR TURN OFF

HANDS WATER WITH
PAPER TOWEL