Let’s say you want to pick your cross country running as the activity. My advice is to pick something within cross country that means a lot to you, such as a quality you have learned. How about endurance? Or mental discipline. Now just zero in on how you learned that quality while running cross country, and then give an example. The example is key. It will be like a little piece of a story or a specific moment. “I developed mental discipline from the times I had to run when I had a cold, or when the last 500 feet of the race was straight uphill…I learned to use little mental games to distract myself from the physical pain and fight back the voice that told me to quit…” This will make your answer feel real and specific (and interesting), instead of general and vague (and boring.)