VETERAN'S ACTIVITY PACK - Burnley FC in the Community
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VETERAN’S ACTIVITY
PACK
sudoku
Contents
The Burnley FC in the Community team have put together a fun activity
pack just for you! It contains a variety of puzzles, quizzes and lots more to
fill in your time at home!
If you’d like the answers to any of the quizzes or puzzles, contact the
Team on 01282 704716 and ask for Daniella, Gregg or Mike or email
daniella.worth@burnleyfc.com or gregg.stevenson@burnleyfc.com
Page(s) Content
1 Sudoku
2–4 Word Searches
5 Brain Teaser
6 Famous Faces
7 Burnley FC Quiz
8 General Knowledge Quiz
9 – 13 Colouring
14 – 16 Chair-based exercises
17-19 10 Minute Cardio
20 Bird Watching
21 Stay Safe
sudoku Sudoku 1 Sudoku is played on a grid of 9 x 9 spaces. Within the rows and columns are 9 “squares” (made up of 3 x 3 spaces). Each row, column and square (9 spaces each) needs to be filled out with the numbers 1-9, without repeating any numbers within the row, column or square.
WordSearch 2
Forces
WordSearch 3
Types of Fruit
APPLE ORANGE PAPAYA
LEMON WATERMELON BLUEBERRY
BANANA GRAPE BLACKBERRY
LIME KIWI
WordSearch 4
British Royal Family
Brain Teaser 5
1. Can run but never walks, has a mouth but never talks,
has a head but never weeps and has a bed but never sleeps?
____________
2. What is as big as you are and yet does not weigh anything?
____________
3. Paul’s height is six feet, he’s an assistant at a butcher’s
shop and wears size 9 feet. What does he weigh?
___________
4. I’m where yesterday follows today and tomorrow’s in the
middle. What am I?
____________
SAY THE COLOUR, NOT THE WORD!
Famous Faces 6
Burnley FC Quiz! 7
1. Who are Burnley’s closest geographical rivals?
o Bolton
o Blackburn
o Preston
o Bradford
2. Who did Burnley beat on the last day of the 1999-2000 season to ensure
promotion to Division One?
o Scunthorpe United
o Wigan Athletic
o Preston North End
o Oxford United
3. When were Burnley formed?
o 1883
o 1882
o 1881
o 1889
4. Who was Burnley’s first million pound signing?
o Gareth Taylor
o Lee Briscoe
o Graham Branch
o Ian Moore
5. In what position did the Clarets finish in the league in the 2018/19 season?
o 7
o 11
o 13
o 15
Score: _____ / 5
General Knowledge Quiz 8
1. Which of these was not one of Snow White’s seven dwarfs?
o Dopey
o Sappy
o Sneezy
o Grumpy
2. Which U.S. President is thought to have taught himself how to read and
write?
o Woodrow Wilson
o Abraham Lincoln
o Theodore Roosevelt
o John Adams
3. Which animal feeds almost exclusively on bamboo?
o Orangutans
o Koalas
o Kangaroos
o Pandas
4. Which flavour jam is traditionally used in a Manchester Tart?
o Strawberry
o Raspberry
o Lemon
o Apricot
5. The human brain communicates with the rest of the body through networks
of what?
o Tendons
o Nerves
o Muscles
o Lipids
Score: _____ / 5Colouring 9
Colouring 10
Colouring 11
Colouring 12
Colouring 13
Chair-Based Exercises 14
If you have difficulty standing or walking, it needn't mean exercise is out of
the question.
We all know that being physically active is good for us, but not everyone
can take part in activities like walking, cycling or aerobics classes. If that’s
the case for you, but you want to keep active, then chair-based exercise
could be just what you’re looking for.
The six rules of chair-based exercise:
1. Always use a strong chair, preferably with armrests and not too soft.
When you sit in the chair, your thighs should be parallel with the floor.
See exercise one.
2. Keep your arm and leg movements steady, as this will help avoid
muscle and joint strain. In the early stages, move your arms or legs
one at a time. As you get more skilful, you can combine arm and leg
movements in the same exercise. Ten to 12 repetitions per minute are
normally enough, but you are the best judge of what you can manage.
3. Warm up and cool down. When you start moving, the blood supply to
the heart muscle needs a few minutes to reach optimal flow. Any
combination of these exercises can be done gently to warm up or cool
down, while you can do them more vigorously for the main part of your
exercise session.
4. Don’t exercise too hard. Aim for moderate-intensity exercise, which
means you are slightly breathless and perhaps warmer than usual.
Some days or weeks may be better than others, so adjust the intensity
of the exercise to how you’re feeling.
5. Never hold your breath while exercising. You’d be surprised just how
often we forget to breathe when lifting our arms and legs or staying
balanced.
6. Keep your arm exercise below head height. This means the heart
doesn’t have to pump so hard against gravity and will help to reduce
breathlessness.1. Alternate leg heel digs
As one foot moves out to place the
heel on the floor, the other foot
remains planted on the ground. As the
heel is placed on the ground, try to
pull your toe towards your shin.
2. Alternate arm across body
Raise your right hand diagonally and
touch your left shoulder. Return your
right hand to the arm of the chair. Repeat
motion, this time using your left hand to
touch your right shoulder. Only reach as
far across as is comfortable for you.
3. Double arm forward and back to the armrest
Push both hands forward to shoulder
height. Your wrists should be extended.
Coordination is important so, if possible,
try to alternate which hand is in front of
the other as your arms are forward.
154. Alternate single arm across body with heel digs
Raise your right hand diagonally and
touch your left shoulder. Simultaneously
extend your left leg and plant heel on the
ground. Return your right hand to the
arm of the chair and your left leg to a
relaxed position. Repeat motion, this
time using your left hand to touch your
right shoulder, while extending your right
leg.
5. Alternate arm and leg
Push your leg forward and your opposite
hand across your body, keeping your
wrist extended. Your fingertips should be
level with your shoulder. Only reach as
far as is comfortable for you. With
alternate arm and leg exercises such as
this, it’s important that as one arm is
moving, the other is supported on the
chair, and the supporting foot is planted
firmly on the floor.
6. Double arm forward with heel digs
Push your hands out slightly higher than
your shoulder, in line with your chin,
keeping your wrists extended. Only
reach as far out as is comfortable for
you. Coordination is important, so try to
alternate which arm is in front of the
other.
https://www.bhf.org.uk/informationsupport/heart-matters-
magazine/activity/chair-based-exercises
1610 Minute Cardio at Home
For those who are able to move around and are quite active,
here is a 10 minute medium intensity workout suggested BY
the NHS.
This workout will help you burn claories and make you feel
great too!
Make sure you warm up first for at least 6 minutes! Try jogging
On the spot, heel flicks and knee- ups.
For more information visit:
https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/
Rocket jumps: 2 sets of 15 to 24 repetitions (reps)
Jump up, driving your hands straight above your head and
extending your entire body. Land softly, reposition your feet
and repeat.
17Star jumps or squats: 2 sets of 15 to 24 reps
stand tall with your arms by your side and knees slightly bent.
Jump up, extending your arms and legs out into a star shape in the air.
Land softly, with your knees together and hands by your side.
Squats
Lower yourself by bending your knees until they're nearly at a right angle,
with your thighs parallel to the floor
Keep your back straight and don't let your knees extend over your toes.
Recovery: walk or jog on the spot for 15 to 45 seconds. 18Tap backs: 2 sets of 15 to 24 reps
step your right leg back and
swing both arms forward,
then repeat with the
opposite leg in a continuous
rhythmic movement.
Look forward and keep your
hips and shoulders facing
forward. Don't let your front
knee extend over your toes
as you step back.
Burpees: 2 sets of 15 to 24 reps
Drop into a squat with your hands on the ground (2).
Kick your feet back into a push-up position (3). Jump your feet back into a
squat (4) and jump up with your arms extending overhead (5).
Make sure you complete a 5 minute cold down! Try stretching
Your calves, hamstrings, thighs and buttocks! 19Bird Watching
Blackbird Wood Pigeon
Pied Wagtail House Sparrow
Gull Blue Tit
20Stay Safe!
On behalf of everyone at Burnley FC in the Community…
.
If you have been advised to self- isolate, please keep in touch
with your family and friends! Let them know you are OK.
If you have any enquiries or questions, please contact
Burnley FC in the Community Veteran and inclusion Officers at:
Daniella.worth@burnleyfc.com
Gregg.stevenson@burnleyfc.com
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