Before we start

1. Wear proper shoes. Running or cross training shoes are the best. Tie your laces!

2. As before any exercise, do a proper warm up. Stretch your legs carefully.

3. Do a proper cool down at the end of your "workout". Repeat the same stretches you did at the beginning. 

How to jump safely

1. You must try not to do high jumps. If you jump high, you get tired quickly. The ideal height for the jumps is three fingers above the floor.

2. Watch for posture: Knees and ankles should be bent. Torso straight, and arms relaxed. Turn the rope using the wrists and forearms. Jump on your whole feet, so you don´t  get tired too soon.
 
3. Take it easy: Don't try too much too soon. If you jump for one minute, rest for three. Add minutes up slowly.

Have you read this page already? Then look at this video from www.ehow.com:

"Jumping rope is cool because it's a easy piece of equipment to have and you can use it anywhere.

Of course, I'm showing you how to do this outdoors so find a clear space. Find a rope that when you step on it you can at least have the handle come up to your armpits or a little lower. That way you won´t have too much rope, or too little rope, to work with.

Before you even start using the rope I want you to practice a bounce. This is the double bounce. With that bounce, focus on your breathing. In the nose and out of the mouth. It's so to hold your breath. But you don't want to do that 'cause you just might pass out...and that's not good.

So after you've got your breathing and you´re bouncing, I want you to add the rope. This is the first level- with the double bounce. Now if the rope is just not being friendly, you can do this without a rope (called virtual jump roping.) But since you have the equipment, like that, you can just start up again and then speed it up with single hops.

Alright, still keep the shoulders relaxed. The hands stay right at your sides. You don't want to take big arm swings...and still breathing. Now if you want to take it back to level one you can add that double bounce again.

Alright. You´re getting a little fatigued? Start it up again. And then you want more of a challenge? Add one foot. So that's now level three. Then switch to the other foot. And then you can switch it back to set level two...and then back to the double bounce (or back to the single.)That's your jump rope!"

 Here you have an orienteering compass: 

It is exactly the same as the ones we use in class. 

Do you remember how to use it? It had many steps, uh?

Don´t worry.

You will find a video below telling you how to use it.

Anyway, it is very important that you remember the name of its parts.

1. Baseplate 

2. Direction of travel arrow

3. Magnetic needle

4. Orienting lines

5. Orienting arrow

6. Compass housing with degree dial

Image: Wikimedia Commons modified. 

 Here you have some videos from www.ehow.com with their transcripts:

How to use a compass to navigate:

 SUBTITLES: 1. Clic the play button. 2. Clic on the grey rectangular button with two lines

 Hi, this is John Stewart, and this is how to use a compass. There is many different types and styles of compasses, but you can use a very basic one, and find your way, anytime you need to. There's many different things on a compass that you need to know about, for you to be able to use it. The first thing is the dial. On all compasses, there is going to be a dial, that's going to spin 360 degrees, a complete circle. In the center of your compass, there's going to be two arrows. One is red, and one is white. They point the opposite direction of each other. On the dial that spins around, there's going to be a red arrow also. This is going to come in handy, for lining up, and getting your direct measurements. On the outer edges of your compass, there are going to be measurements. Half inch, quarter inch, one inch, and centimeter measurements. These are going to be there, for when you're marking your distances, according to how a map is read. A map might say that one inch is ten miles, so you can use your compass, to measure out the mileage that you're expecting to have to hike, but how to use the compass, is very easy. Find your bearing. Say, you want to go twenty four degrees. You're going to take, and put the dial on twenty four degrees. Spin the dial, to where both red arrows line up. Once the arrows line up, you're going to walk that direction, and it's going to point you in the right way of going twenty four degrees, and that's how it is to use a compass.

How to use a map and a compass to navigate:

 SUBTITLES:  1. Clic the play button. 2. Clic on the grey rectangular button with two lines

Hi, this is John Stewart, and this is how to use a map to find direction. If you have a map and a compass, you can lay that map out, and find your way, wherever you need to go. The first thing you need to do, is just layyour map out on a flat surface, and then get your compass out. Line your compass up with north, and get it pointing in that direction. Your map is then going to have a point that points north on it. Line the map up, and the compass up, and get them pointing in north. Then you can put your compass away, and take and just look at the map, and figure out where you want to go from there. Once you figured out where you need to go, you can then take your compass. Lay it back on the map. Point it towards that area you want to go, and it's going to tell you, hey, you need to go ninety eight degrees in that direction, and you can take and use the measurements from the key, to figure how many miles you need to walk, or drive in that direction, to find your way, of where you're trying to go, and this is how to read a map.

You can find the complete "How to navigate wilderness areas" series Here

 Vocabulary in this lesson:

What is Rope Skipping?
It is a game where one or more participants jump over a rope. There are also people who jump two ropes turning at the same time: this is called “Double Dutch”, and it is much more difficult.

Is it a sport?
Yes. It is also practiced at a competitive level, and it has its own federations. (ERSO: European Rope Skipping Organisation; IRSF: International RS Federation).

In rope skipping competitions, athletes compete in individual and team events using single ropes or double-Dutch.

Here you have a video showing you some of the possibilities of rope skipping:

In our classes we jump in three different ways:

Individually: One person swings his/her rope and jumps over it
In pairs: One person swings the rope and jumps over it, and a partner enters the rope and jumps with him/her.
In a long rope: Two people swing a long rope and the rest of the class enters the large rope individually or in groups.

VOCABULARY IN THIS LESSON:

Orienteering is an outdoor sport using maps to find one's way.

Orienteering was originally a training exercise for military officers, but it has now become a federated sport. Participants have a map, usually a specially prepared orienteering map, and they use it to find control points.

The fastest person who finds all control points wins the race.

The International Orienteering federation recognises four types of orienteering: 

→ Foot orienteering 

→ Mountain bike orienteering 

→ Ski orienteering 

→ Trail orienteering ( in wheelchair)

But many times, orienteering is included in adventure raids or mixed with other sports, as horse riding or canoeing. 

The Map:

Orienteering maps are very detailed topographical maps (they show hills and valleys).

Their scales are  1:15,000 or 1:10,000. This means every cm in the map equals 15.000 or 10.000 cms (150 or 100m) on the terrain.

Map symbols are standardized by the IOF.

The orienteering course is marked in purple or red on a map. A triangle indicates the start and a double circle indicates the finish. Circles show control points.

Every other part on the map (rivers, roads, vegetation, etc) has a specific colour.

 Image: www.cuerpoymovimiento.com

What is a race like?

Orienteering races are time trials. You can run individually, in pairs or in teams. 

Control points are marked in the terrain by white and orange "flags".

Image: Blue Elf for Wikimedia Commons 

Control card and punching:

Each competitor must carry a control card, and has to present it at the Start and hand it in at the Finish. The control card is marked at each control point to show that the competitor has completed the course correctly.

Image: Una Smith for Wikimedia Commons 

 (Usually with needle punches, but most events now use electronic punching).

  A needle punch:

Image: Oriel for Wikimedia Commons  

Results:

The winner is the competitor who has found and passed through all control points with the fastest time.

You can see an orienteering race in this video:

There are maps on the bottom sides to show you how the racer is progressing from one control point to the next one.