Candela Jiménez Arroyo 3º A

IMPROVING PHYSICAL
CONDITION

INDEX
1. Create a table, chart, or presentation with your typical weekly
schedule from Monday to Sunday, from the moment you wake
up until you go to bed, and record the time you spend on each
activity or task.

2. Create another table, chart, or presentation with a NEW

weekly schedule in which you include physical and sports
activities in the free or leisure time slots you have during the
week.
- You must include a minimum of one activity per day.
- For each physical or sports activity you include, you must
explain it.
- Including images of the physical activities in the presentation
would be helpful.
1. Create a table with your typical weekly
schedule from Monday to Sunday.
HOURS
M T W T F S S
7:50 Wake up Wake up Wake up Wake up Wake up - -

7:55 Get up Get up Get up Get up Get up - -

7:55-8:00 Dress up Dress up Dress up Dress up Dress up - -

Skincare Skincare Skincare Skincare Skincare

8:00-8:10 + + + + + - -
Haircare Haircare Haircare Haircare Haircare

8:10-8:15 Make-up Make-up Make-up Make-up Make-up - -

8:15-8:30 Have Have Have Have Have - -

breakfast breakfast breakfast breakfast breakfast

8:30-8:45 Drive to Drive to Drive to Drive to Drive to - -

school school school school school

8:45-8:50 Enter Enter Enter Enter Enter - -

school school school school school

8:50-9:45 First class First class First class First class First class - -

9:45-10:40 Second Second Second Second Second - -

class class class class class

10:40-11:05 Break Break Break Break Break Wake up Wake up

11:05-12:00 Third Third Third Third Third class Have Have

class class class class breakfast breakfast

12:00-12:55 Fourth Fourth Fourth Fourth Fourth Do Do

class class class class class homework homework

12:55-13:10 Break Break Break Break Break Plan the Plan the
study study

13:10-14:05 Fifth class Fifth class Fifth class Fifth class Fifth class Study Study

14:05-15:00 Sixth class Sixth class Sixth class Sixth class Sixth class Study Study

15:00-16:00 Have Have Have Have Have Have Have

lunch lunch lunch lunch lunch lunch lunch

16:00-17:00 Study English Study English Get ready Relax Relax

class class
17:00-18:00 Do Do Do Do Meet my Study Study
homework homework homework homework friends

18:00-19:00 Volleyball Study Volleyball Study Meet my Have a Have a

friends break break

19:00-20:00 Volleyball Athletics Volleyball Athletics Meet my Study Study

friends

20:00-21:00 Have a Athletics Have a Athletics Have Have a Have a

shower shower dinner shower shower

21:00-22:00 Have Have Have Have Talk with Do my Do my

dinner dinner dinner dinner my friends skincare skincare

22:00-22:30 Read Have a Read Have a Go home Have Have

shower shower dinner dinner

22:30-23:00 Watch a Watch a Watch a Watch a Get Read Watch a

series series series series unready series

23:00 Sleep Sleep Sleep Sleep Watch a Watch a Sleep

series series

00:00 - - - - Sleep Sleep -

2. Include physical and sports activities
in the free or leisure time slots you have
during the week.
HOURS
M T W T F S S
7:50 Wake up Wake up Wake up Wake up Wake up - -

7:55 Get up Get up Get up Get up Get up - -

7:55-8:00 Dress up Dress up Dress up Dress up Dress up - -

Skincare Skincare Skincare Skincare Skincare

8:00-8:10 + + + + + - -
Haircare Haircare Haircare Haircare Haircare

8:10-8:15 Make-up Make-up Make-up Make-up Make-up - -

8:15-8:30 Have Have Have Have Have - -

breakfast breakfast breakfast breakfast breakfast

8:30-8:45 Drive to Drive to Drive to Drive to Drive to - -

school school school school school

8:45-8:50 Enter Enter Enter Enter Enter - -

school school school school school

8:50-9:45 First class First class First class First class First class - -

9:45-10:40 Second Second Second Second Second - -

class class class class class

10:40-11:05 Break Break Break Break Break Wake up Wake up

11:05-12:00 Third Third Third Third class Third class Have Have
class class class breakfast breakfast

12:00-12:55 Fourth Fourth Fourth Fourth Fourth Do Do

class class class class class homework homework

12:55-13:10 Break Break Break Break Break Plan the Plan the
study study

13:10-14:05 Fifth class Fifth class Fifth class Fifth class Fifth class Study Study

14:05-15:00 Sixth class Sixth class Sixth class Sixth class Sixth class Study Study

15:00-16:00 Have Have Have Have Have Have Have

lunch lunch lunch lunch lunch lunch lunch
16:00-17:00 Study English Study English Get ready Relax Relax
class class

Go
Do Do Do Do running Study Study
17:00-18:00 homework homework homework homework with my
father

18:00-19:00 Volleyball Study Volleyball Study Meet my Do my Go

friends exercise running
board with my
father

19:00-20:00 Volleyball Athletics Volleyball Athletics Meet my Study Study

friends

20:00-21:00 Have a Athletics Have a Athletics Have Have a Have a

shower shower dinner shower shower

21:00-22:00 Have Have Have Have Talk with Do my Do my

dinner dinner dinner dinner my friends skincare skincare

22:00-22:30 Read Have a Read Have a Go home Have Have

shower shower dinner dinner

22:30-23:00 Watch a Watch a Watch a Watch a Get Read Watch a

series series series series unready series

23:00 Sleep Sleep Sleep Sleep Watch a Watch a Sleep

series series

00:00 - - - - Sleep Sleep -

*The new activities I have added are in green

· Do my exercise board: It consists of 5 exercises
for my scoliosis, (this board is made by my
physiotherapist).

1. Cat-camel: this exercise starts on all fours, you

have to raise your back the highest you can and then
press your abdomen towards the floor. Raise your
buttocks up.

2. The “Superman”: this exercise is not actually called

like this, but the way it looks when you are doing it
seems like him. It is called the “Bird dog”. You start on
all fours, then, extend your right arm forward and your
left leg back while leaving your other arm and leg on
the floor for support. Then, switch sides.
3. Pelvic tilts: lie on your back on the floor with your
knees bent. Flatten your back against the floor by
tightening your abdominal muscles and bending
your pelvis up slightly.

4. Latissimus dorsi muscle stretch: begin this standing

tall with your back straight and hands above your head.
Gently lean to one side until you feel a mild to moderate
stretch in the side of your upper back and shoulder.
Then change the side.
5. Hip rotation: de espaldas con las rodillas dobladas,
los brazos extendidos a ambos lados, doblamos las
rodillas hacia el pecho y a continuación rotando el
abdomen, giramos las piernas hacia un lateral, volver a
la posición inicial y girar de nuevo hacia el otro lado sin
levantar el brazo opuesto.

· Go running with my father: I usually go with

my parents for a walk, but recently, I have gone with
my father to run. He likes this sport, and I like going
with him.