These Students were selected as the January Fitness Challenge winners.
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This is the second month of our C.S.F.C (Climax-Scotts Fitness Challenge) I am excited to see the kids activity calendars from January PLEASE remember to turn the January Calendar in by Feb 3rd to be Entered into the prize drawling. To be entered in for the prize you need to have completed 20 days of activity. February has different ideas on the back but is still the same concept. This is an activity to hold families accountable and to encourage students to be/ get more active. Fitness Information and Facts: PHYSICAL ACTIVITY Only one in three children are physically active every day. Less than 5% of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week. Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer) 28.0% of Americans, or 80.2 million people, aged six and older are physically inactive. Nearly one-third of high school students play video or computer games for 3 or more hours on an average school day NUTRITION Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat About 90% of Americans eat more sodium than is recommended for a healthy diet. Reducing the sodium Americans eat by 1,200mg per day on could save up to $20 billion a year in medical costs. Since the 1970s, the number of fast food restaurants has more than doubled. Empty calories from added sugars and solid fats contribute to 40% of total daily calories for 2–18 year olds and half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk. In many cases, the amount of food that appears on your plate when eating out has nearly doubled over the past 20 years. And that has affected the way we look at and serve food at home, too. Fight the urge to slouch on the couch. Instead, get up and go. Set an example for the kids in your life. Moving more can do more than just help your waistline, it can make you healthier by:
Fitness Challenge Ideas: For your calendarKeep the focus on the fun and exercising won't be a chore—and maybe these ideas will inspire your family to devise more entertaining ways to get moving. 24 EXERCISE GAMES AND ACTIVITIES FOR KIDS
All of this information can be found under the (FOR KIDS! AND PARENTS! TAB) At the top of the website. Click on Mindfulness tab in drop down menu.
http://frisbiepe.weebly.com/mindfulness-for-children.html
Mindful Hearing In this exercise, children are guided through an experience of paying attention to sounds. After some practice, children may find this exercise to be helpful in their daily lives – before doing homework, when they are having difficulty settling down at bedtime, or at other any other time when it would be useful to settle the mind. Note to parents / educators: In our classes, we often add sounds – bells, drums, shakers, etc. I didn’t include other sounds here, because the element of surprise would be lost after only one use. But the fun of guessing the source of a wider range of sounds can also help children concentrate. Mindful Breathing In this exercise, children are guided through a process of paying attention to the breath. There are two versions of the guided exercise below – the first is the full exercise and is intended for children who have had some practice, and the second is a slightly modified version for beginners. They are both designed for children ages 6-10. Mindful Seeing In this exercise, children pay close attention to the experience of seeing. Before sitting down to listen to the meditation, find a small rock or stone for children to use as a “focus rock”. In the first version below, during the meditation, I briefly talk about the unique qualities of the present moment. For repeated use, the second version has this portion of the recording omitted so that children can choose not to listen to it every time. Note to parents / educators: Before the meditation, you can make a fun outing of going on a walk to find a special rock! Friendly Wishes The three exercises below are guided visualizations called “Friendly Wishes,” and they focus specifically on developing compassion, in addition to concentration and awareness. All of the following exercises are designed for children ages 6-10. (See the Scientific American article posted below about our ability to become more compassionate.) Mindful HearingMindful BreathingMindful Breathing
Mindful seeing for children
Friendly wishesClick the file Below to print a Fitness calendar
January 2017 (CSFC)This fitness calendar is to promote wellness and to increase opportunities for kids to be more physically active, out of school and to create new opportunities for families to move together. Start the New Year with a healthier life through positive changes to physical activity and eating behaviors. Let’s get Active and Move! Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity. Children need 60 minutes of play with moderate to vigorous activity every day to grow up to a healthy weight. If this sounds like a lot, consider that eight to 18 year old adolescents spend an average of 7.5 hours a day using entertainment media including TV, computers, video games, cell phones and movies in a typical day, and only one-third of high school students get the recommended levels of physical activity. To increase physical activity, today’s children need safe routes to walk and bike ride to school, parks, playgrounds and community centers where they can play after school, and activities like sports, dance or fitness programs that are exciting and challenging enough to keep them engaged. For kids and teens (between 6 and 17 year-olds) your Physical Activity goal should be:
Suggested Activities for the Month: Winter Activities (Outdoors)
Winter Activities (Indoors)
Monthly Healthy Snack Toss out the junk food and start making snack time fun! Try these kid-friendly snacks ideas to make healthy homemade snacks.
Kids go crazy over these delicious sippable treats, and they're packed with nutrients. It's a great way to sneak two or three servings of fruit and vegetables into your child's diet. Carrot Orange Smoothies Prep time: 5 minutes Makes: 32 ounces, or 4 8-ounce servings Ingredients:
Layer the ice, banana chunks, orange segments, and carrots in the blender, add the orange juice, and blend until smooth. Beet Berry Smoothies Prep time: 5 minutes Makes: 32 ounces, or 4 8-ounce servings Ingredients:
Layer ice, banana chunks, blueberries, and beets in blender, add orange juice, and blend until smooth. Today we were able to get outside and do some running during P.E.!! What a beautiful November day to get outside and run! Its hard to believe it is November with having perfect running conditions. Our students at Climax-Scotts Elementary School are now over 1,000 miles as a group and as a school. That is pretty impressive considering we have not been doing it everyday. I updated one of my bulletin boards and created a new Mileage Club focused board. Its just a new fun way to help keep the students excited to get out and run! All the distances are from Scotts Elementary to the destination! It gives students a goal both as individuals and as a group!
As part of the Climax-Scotts Physical Education Program, our school is participating in the FITNESSGRAM fitness assessment which measures health-related fitness for youth.
The FITNESSGRAM physical fitness assessment measures aerobic capacity, muscular strength and endurance, flexibility, and body composition. Students are encourage to participate with his/her best effort and to the best of their ability. The FITNESSGRAM assessment is a measure of good health as opposed to athletic ability. Each student will be assessed using the following assessment components:
A confidential FINESSGRAM report will be provided for each student to take home. This report will include your child’s scores and information on the FITNESSGRAM Health Fitness Zones. The healthy Fitness Zone represents the level of fitness needed for good health. The information on the report will not be displayed or made public. FitnessGram Curl-up testFitnessgram Curl Up Test from Jeffrey Watts on Vimeo. FitnessGram Push up testFitnessgram Push Up Test from Jeffrey Watts on Vimeo. Fitnessgram Back Saver Sit & Reach Test
iframe src="https://player.vimeo.com/video/29462301" width="640" height="480" frameborder="0" webkitallowfullscreen mozallowfullscreen allowfullscreen>
Fitnessgram Back Saver Sit & Reach Test from Jeffrey Watts on Vimeo. Fitnessgram flexed arm hang testFitnessgram Shoulder Stretch testFitnessgram Trunk Lift testFitnessgram PACER testFitnessgram one-mile run testCenters for Disease Control and Prevention Why provide access to drinking water in schools? Drinking water can contribute to good health, and schools are in a unique position to promote healthy, dietary behaviors, including drinking water. More than 95% of children and adolescents are enrolled in schools, and students typically spend at least 6 hours at school each day.1 Ensuring that students have access to safe, free drinking water throughout the school environment gives them a healthy alternative to sugar-sweetened beverages before, during, and after school. Access to safe, free drinking water helps to increase students’ overall water consumption, maintain hydration, and reduce energy intake, if substituted for sugar-sweetened beverages.2-4 In addition, adequate hydration may improve cognitive function among children and adolescents, which is important for learning. The American Academy of Pediatrics (AAP) recommends the following: (a) Children and adolescents should be taught to drink water routinely as an initial beverage of choice as long as daily dietary caloric and other nutrient (e.g., calcium, vitamins) needs are being met; (b) Water is also generally the appropriate first choice for hydration before, during, and after most exercise regimens, and (c) Children should have free access to water, particularly during school hours. http://www.cdc.gov/healthyschools/npao/pdf/water_access_in_schools.pdf
The Feelin’ Good® Mileage Club is North America’s premier walking/running program for schools. Last year, more than 2.5 million children in nearly 15,000 schools logged almost 30 million miles (48 million kilometres). Climax-Scotts Community Schools was part of that statistic. This activity helped to reduce playground hassles, increase kids’ learning readiness and fights obesity. The Mileage Club is an exercise program for elementary school students that runs during recess and occasionally during physical education. Students walk, jog, and run on a course around the playground. Each student has a barcode that they scan after each lap is completed. We use an iPad as our scanner for students to keep track of their laps and mileage. For each five miles walked, jogged, or ran students are rewarded with a Toe Token (brightly colored plastic foot) to put on a shoelace or chain. Each student that completes 25 miles, 50 miles, 75 miles is rewarded with a black and white certificate and a numbered token representing the mileage completed. At 100 miles students receive a 100 token and a color certificate as recognition of their achievement. This is an exercise program for elementary schools that makes everyone a winner... teachers too! Teachers no longer need to spend valuable time trying to settle arguments after recess. The children return to class ready to learn and eager to show the teacher how much they walked on the playground. Walking, jogging, and running helps develop fitness while building muscles, burning calories, reducing stress and creating good lifelong habits. Educators who use this exercise program for elementary schools say their students end the school year in better physical condition than before they began the Mileage Club. Best of all, you can now use walking to help make your playground almost hassle-free and a contributing part of your children's educational process. Besides promoting fitness, you will also have a program that makes it easy for your teachers to enhance learning readiness and self-esteem - two key elements in children's academic achievement.
This year we have moved from punch cards to the EZ Scan System:
Marc Perry, CSCS, CPTApril 6, 2011
What is Dynamic Stretching?The short definition of dynamic stretching is “stretching as you are moving”. The opposite of dynamic stretching is static stretching, which is the stretching you are probably used to such as reaching down to touch your toes. Static stretching, as the name implies, requires no movement. For a video of me discussing the basics of dynamic stretching, check out this Youtube video: What is Dynamic Stretching?. Dynamic Stretching BenefitsThere are some HUGE benefits to dynamic stretching, which is an excellent full body warm up before any type of intense activity whether you’re about to play sports, or lift weights. Just about every athletic team in the country from little league to professional sports performs dynamic stretching before exercising. Dynamic Stretching Benefit #1: Full Body Warm UpThe traditional warm up is to walk, or run on a treadmill, or some other low level cardio activity for 5-10 minutes to raise the temperature of your muscles to help prevent injury. Dynamic stretching warms your body up even faster than low level aerobic activity and offers other benefits. I sometimes combine a couple minutes of low level aerobic activity, such as jump rope, or even jumping jacks at the end of my dynamic stretching routine to get my heart rate up. Just an idea! Dynamic Stretching Benefit #2: Improves Kinesthetic Awareness: The major downside of the traditional warm up routine of jogging is that it doesn’t prepare you for the intensity of your workout and all the different movement patterns that you will likely use. Kinesthetic awareness is the understanding of where your body is in space and time. For example, if you try to touch the tips of your fingers together on both hands, that’s a simple example of kinesthetic awareness, which is very important before working out. Dynamic stretching can mimic the exercises that you will perform during your workout to help your body get used to the movements. Dynamic Stretching Benefit #3: Improves Flexibility, Flexibility is defined as the range of motion about a joint. Dynamic stretching can help improve the range of motion around the joints in your body to help you perform better and may prevent injury. While some research indicates stretching before, or after exercise may not prevent injury, it certainly does enhance performance and it’s worthwhile in my opinion. Dynamic Stretching Routine & Exercises: Here’s an example of a dynamic stretching routine I use to get a full body warm up in only a few minutes. I have added detail below each exercise to give you more ideas depending on your fitness level. Dynamic Stretching Exercise #1: Lunge With A LeanThis dynamic stretching exercise helps loosen up your psoas and hips, while engaging your quads, hamstrings, glutes, and even calves. I love this one! Just remember to complete this exercise slow and controlled to really feel the stretch and reach with your arm. You can also do this exercise while walking forward, instead of staying stationary. Dynamic Stretching Exercise #2: Side Lunge Touching HeelThis the basic version of a more advanced dynamic stretching exercise you take your right elbow and bring it as close to your heel as possible if you are lunging with your right leg. By just touching your heel with the opposite hand, you still get a nice groin stretch, but it does not open up the hips as much as trying to touch your heel with your elbow. Dynamic Stretching Exercise #3: Straight Leg KicksThis is an awesome hamstring stretch, which also brings your core stability into play. Just be careful not to kick too hard, which would turn this from a dynamic stretch into “ballistic” stretch, which means the range of motion is beyond what you can handle comfortably. Dynamic Stretching Exercise #4: Knee To ChestYou can’t see from the photo below, but as I’m bringing my knee to my chest, I’m also raising my opposite foot off the ground, like a calf raise. This helps you bring your knee those extra few inches higher to accentuate the stretch. Dynamic Stretching Exercise #5: Arm CirclesI complete this stretch religiously, but I use a more advanced version where I hold 10lb plates, or dumbbells, then circle each arm backwards several times, then forwards. Your shoulder has the largest range of motion of any joint in your body, so it’s imperative to properly warm it up. While I love this exercise, a close second is the T-Pushup (See: Push Up Variations). I know there is a lot of information in this post, but it’s really just the tip of the iceberg. I hope it gave you a helpful overview of dynamic stretching and you are excited to try this dynamic stretching routine on your own. If you tried this routine, what do you think? What other dynamic stretches have you used to get ready for exercise? Why is dynamic stretching important before exercise/ competition? When should static stretching take place?
http://www.builtlean.com/2011/04/06/dynamic-stretching-routine-best-full-body-warm-up/
This was a game played by 1st-5th Grade students here at C-S. The objective of the game is for students to give a helping hand to one another. There are 2-3 taggers that run around with noodles trying to tag everyone. Once tagged you sit and have to wait for two classmates to help you get back into the game. Tagged students may reenter the game by being connected by two students with helping hands. Once you have two "helping hands" the helpers get you to your feet and all three students walk to the "Wellness Center" were they have to ALL do 20-30 jumping jacks and write why helping others in life is important on the clipboards. Students literally gave a helping hand to other classmates during this game. This is a great game that helps build a positive atmosphere within a dynamic setting such as physical education. My message to the students was that "I believe that if we all can work together, be a little more kind, and helpful to one another, that we as a group and as a school will be more successful in all areas". My hope was to have this lesson transfer to other areas in our building and to other areas in our students lives. Students are helping clean up after themselves and each other at lunch, making better decisions in the classroom, and being more kind on the playground! Please use this message outside of school with these simple questions: Was that a kind thing to do? How could you have done that in a more kind way? What could you do to be more helpful? Kids love to be helpful and kind they need adults to guide them and help them be successful. Parents try this approach when getting your son/ daughter to clean up their rooms? See if it helps or make a difference. "It would be helpful to us (me, the family, your mom/ dad) if you could pick up your room. Use this approach with any house chore! Mr. Frisbie Think about you are hoping your child accomplishes from playing a youth sport. What is your child’s goal and what are they hoping to get from the sport(s)? What is your goal as a parent and what is the role you are willing to take? Do you want to have a positive impact on your child or are you just looking to fill the voids you didn’t accomplish? Why is your child participating in the sport? Are they doing it because they want to, for them, or because of you? It isn’t wrong of you to get your child involved but it is important on how you handle your interactions with them. When they are having problems in their sport are you encouraging them to get better or are you getting down on them for not doing it right?
Avoid These as a Parent
Focus on These as a Parent Involved in Youth Sports
If they are competing to please you or to fill your “shoes”, then they are in it for the wrong reasons! Furthermore, if they are in it for you, eventually everyone will lose. It is normal and healthy to want your child to excel and be as successful as possible. But, you cannot make this happen by pressuring them with your expectations or by using guilt or bribery to keep them involved. If they have their own reasons and goals for participating, they will be more motivated to excel and much more successful. Recess develops social skills. Recess may be the only time during the day when children have an opportunity to experience socialization and real communication. Recess reduces stress. The National Association for the Education of Young Children recommends unstructured physical play as a developmentally appropriate means of reducing stress—a valuable benefit given that stress has a negative impact on learning and health. Natural light improves wellness. Sunlight stimulates the pineal gland, which is the part of the brain that helps regulate our biological clock. It is vital to the immune system, and simply makes us feel better. Outside light also triggers the synthesis of vitamin D, which a number of studies have demonstrated increases academic learning and productivity. Physical activity feeds the brain. Thanks to advances in brain research, we now know that most of the brain is activated during physical activity—much more so than while sedentary. Movement increases the capacity (and possibly even the number) of blood vessels in the brain. This expedites the delivery of oxygen, water and glucose (“brain food”), thereby optimizing the brain’s performance. Furthermore, numerous studies have shown that students who are physically active improve their academic performance, achieve higher test scores and demonstrate a better attitude toward school. Additional Sources: Rae Pica Causes of Sports Injuries |
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