|
|
Mrs. Cindy Clifford --- Physical Education |
| Home | FIT TIP | Schedule | Announcements | FIT TIP Archives | Calendar | Homework | Links | STUDENT RECOGNITION | Games | Wish List | ABOUT YOUR HEALTH | Puzzles | Equipment | Teacher | Photos | Email |
|
FIT TIP ArchivesThis page will have a collection of my FIT TIPS for your review
RECIPES FOR CHILDREN WITH SPECIAL DIETARY NEEDS The Following link has recipes for Children, Children with Cystic Fibrosis, Diabetes,Lactose Intolerance,Celiac Disease and those that are Vegitarian. http://kidshealth.org/kid/recipes/index.html CONTINUE TO KEEP UP WITH YOUR PERSONAL HEALTH AND FITNESS As Summer comes to a close and we begin to face the beginning of the school year the stress level can increase. Make sure you continue to take time for yourself. As soon as the morning rush for school ends, go for a walk or do some exercise indoors. Our tendency is to sit down, regroup and "take a break". Get up and get moving for 30 minutes. This will relieve stress and set a positive tone for the day. The fact is that 21 days of a bad habit can lead to additional problems and 21 days of a good habit can positively change your life forever. The days will go by no matter what, and 21 days from now will happen quickly. How nice it would be to look back and realize what you have done positively for yourself. Get focused, get ready and good luck! WHY IS WEIGHT TRAINING AN IMPORTANT PART OF YOUR FITNESS ROUTINE Muscle weights more than fat,therefore, muscle burns more calories than fat. So increasing muscle also helps you lose weight. To have the most efficient workout to burn calories during weight training, increase repetitions rather than increasing weight. This will build strength without bulking up. Take very short rest periods between sets (no more than 45 seconds) to speed up metabolism and also burn more calories. WHY IS AEROBIC ACTIVITY AN IMPORTANT PART OF A FITNESS ROUTINE? Get ready for a workout! Aerobic activity is any kind of movement that makes your muscles use oxygen. Aerobic activity gets your heart pumping, too. Swimming, dancing, and soccer are all types of aerobic activity, so hit that pool, dance floor, or soccer field and get moving! WHAT IS OSGOOD-SCHLATTER DISEASE? Osgood-Schlatter (say: oz-good shlaw-ter) disease is one of the most common causes of knee pain in children who play sports. Usually only one knee is affected, but both can be. There may be a slightly swollen, warm, and tender bony bump at the top of the lower leg, about 2 inches below the kneecap. The bump hurts when pressed. It also hurts when a child kneels, jumps, runs, squats, or does anything that bends or fully extends the leg. Just what causes the pain? First you have to know a little bit about how the knee is put together. The quadriceps tendon attaches the large, powerful quadriceps (say: kwad-ruh-seps) muscle to the kneecap. Another tendon - the patellar (say: puh-teh-lur) tendon - attaches this big thigh muscle to the shin bone. Your muscles and tendons work together when you move your legs. Someone who plays sports uses their knees and legs a lot. All this activity means the patellar tendon pulls at the attachment to the shin bone a lot. That's what causes the pain of Osgood-Schlatter disease. Although boys are more likely to develop the condition, many girls involved in sports - like gymnastics or soccer - develop it, too. If your doctor suspects Osgood-Schlatter disease, he or she may arrange for X-rays of your knee just to make sure that there isn't another problem. Your doctor also might send you to an orthopedist (say: or-tho-pee-dist), a doctor specially trained to understand bones, joints, ligaments, tendons, and muscles. If it's Osgood-Schlatter, no treatment is required except rest and probably keeping ice on your knee. Your mom or dad may also give you pain-relieving medicine, such as ibuprofen or acetaminophen. With rest and time, the pain usually goes away. Children with Osgood-Schlatter don't have to give up sports,but they may have to limit their activities for a few weeks or months. Now for the really important question: Who in the world are Osgood and Schlatter? Robert Bayley Osgood, a U.S. orthopedist, and Carl Schlatter, a Swiss surgeon, were the two doctors who described this knee problem in 1903. For their good work, the condition was named after them and a little knee condition got a very big name! FIVE WAYS TO AVOID SPORTS INJURIES Playing sports is a lot of fun. Getting hurt is not. Take these five steps to prevent injuries so you can stay in the game: 1. Wear protective gear, such as helmets, protective pads, and other gear. 2. Warm up. 3. Know the rules of the game. 4. Watch out for others. 5. Don't play when you're injured. WILL YOU BE A HEALTHIER GENERATION? It's your body, your life, your future - what are you doing about it? The movement for a Healthier Generation begins with youth, it's all about being active and having fun. Answer some questions while playing a game at http://healthiergeneration.org/kids/index.html [STRESS MANAGEMENT TIP] For every one hour of work, take a five minute break and stretch, walk, or meditate. With just a few minutes of relaxation (or doing something other than work), you'll increase your physical activity as well as productivity and feel better throughout the day. Backpacks: Do It Right Children in school are packing extra pounds on their backs. More homework and fewer lockers mean school-age children are increasingly required to shoulder the burden of heavy textbooks, which may be more than their growing frames can bear. While backpacks are generally the best choice, the American Physical Therapy Association (APTA) urges parents to guide their children on how to wear one properly and offers tips at the following web site: To read more go to; http://www.acefitness.org/fitfacts/fitbits_display.aspx?itemid=188 [Neck Pain] The proverbial "pain in the neck" can be caused by stress or by a number of health problems, including some that may have serious consequences. Using a chart on the following web page will give offer you suggestions if you have been suffering from stiffness,soreness or cramps in the neck. For more information go to http://familydoctor.org/x2557.xml Q: What is a ''second wind''? A: No matter how fit you are, the first few minutes into vigorous exercise you'll feel somewhat out of breath, and your muscles may ache. Your body isn't able to transport oxygen to the active muscles quickly enough. As a result, your muscles burn carbohydrates anaerobically, causing an increase in lactic acid production. Gradually, your body makes the transition to aerobic metabolism and begins to burn nutrients (carbohydrates and fats) aerobically. This shift over to aerobic metabolism coincides with your getting ''back in stride'' (a.k.a. the ''second wind''). The more you train and the more fit you become, the sooner you will get your ''breath'' back and reach an aerobic steady state that you can maintain for a relatively extended duration. Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999. ----------------------------------------------------------------------------- --- HEART DISEASE GO RED FOR WOMEN is a nationwide movement celebrating the energy, passion and power we have to band together and wipe out heart disease. Too few people realize that heart disease is the No. 1 killer of women - and of men - but the good news is that heart disease can largely be prevented. Spreading the Go Red For Women message empowers women to love - and save - their hearts through lifestyle choices and actions. National Wear Red Day is Friday, February 3rd. National Wear Red Day is a simple, powerful way to raise awareness of heart disease and improve womens heart health. Its easy to participate. Everyone (men too!) can support the fight against heart disease and stroke by wearing red on Wear Red Day. Socks, shirt, neck tie, lipstick, hand bag or a red dress pin are good options. KNOW YOUR NUMBERS AND TAKE STEPS TO IMPROVE YOUR HEART HEALTH *TOTAL CHOLESTEROL - Less than 200 mg/dL *LDL (Bad) CHOLESTEROL - LDL cholesterol goals vary. People who are at low risk for heart disease: less than 160mg/dL People at intermediate risk for heart disease: less than 130 mg/dL People at high risk for heart disease including those who have heart disease or diabetes: less than 100 mg/dL *HDL (Good) CHOLESTEROL - 50 mg/dL or higher *TRIGLYCERIDES - less than 150 mg/dL *BLOOD PRESSURE - less than 120/80 mmHg *FASTING GLUCOSE - less than 100 mg/dL *BODY MASS INDEX (BMI) - less than 25 Kg/m *WAIST CIRCUMFERENCE - less than 35 inches *EXERCISE - Minimum of 30 minutes most days, if not all days of the week Healthy Eating Recipes/ The Top Ten Fun Fitness Summer Activities for Kids The American Council on Exercise and FoodFit have partnered together to bring you over 2,000 healthy, delicious recipes developed by FoodFit Executive Chef, Bonnie Moore, along with hundreds of recipes from FoodFit's Chef's Network. These recipes rely heavily on seasonal fruits and vegetables, whole grains and protein with a lowered use of fats and sweets. I hope this extensive database of recipes will help you make healthy eating an easy and enjoyable part of your life. http://www.acefitness.org/getfit/recipes_newsletter.aspx?rid=435 The Top Ten Fun Fitness Summer Activities for Kids http://www.acefitness.org/fitfacts/fitbits_display.aspx?itemid=220 That it is just an important,if not more important, to drink water frequently in the Fall and Winter months as it is in the Spring and Summer months. The Fall and Winter air can be very dry and has the ability to dehydrate us without the same awareness as in the Spring and Summer. Begin each day with a LARGE glass or bottle of water and fill it up throughout the day. Your thoughts become words Your words become actions Your actions become habits Your habits become character Your character becomes your destiny According to the American Heart Association, eggs are the best source of energy-boosting protein. Theyre low in sugar, unlike many breakfast cereals, and high in protein, so theyll satisfy your appetite and release energy gradually throughout the day. Having insufficient water in your body causes a reduction in blood volume, which means that less oxygen gets to your working muscles and youll get tired more quickly. You should drink around two litres a day. Research from Cardiff University found that low-fibre diets lead to fatigue greater than with higher-fibre diets. Wholegrain foods such as brown rice, rolled oats and wholemeal bread are also great for warding off energy spikes and the slumps that follow them. THE 4 WORST THINGS YOU CAN EAT THE 4 WORST THINGS YOU CAN EAT They are: 1. Anything with hydrogenated (or partially hydrogenated) oils - these are trans fats 2. High fructose corn syrup - goes right to the midsection. Pay attention to foods that say fat free, a lot of these have this ingredient in them. 3. high levels of sugar - if sugar is one of the first five ingredients on the label, dont eat it! 4. enriched unbleached white flour (refined flour) - the worst kind of flour you can eat, it just builds fat. Eat whole wheat flour, it gives you the fiber and energy you need. Above all, read your labels at the store... you will be surprised just how many foods you thought were healthy really aren't! Tight hamstrings, glutes and traps (legs, rear end and shoulders) will make performing the simplest tasks, such as walking or lifting, more energy- consuming according to chartered physiotherapist Tim Allardyce of the ALO Clinic in London (www.aloclinic.com). At the office, make sure you get up and stretch for at least a minute every hour, as sitting in the same position all day tires muscles and saps energy. At school, stretch your calves while sitting at your desk and aviod slouching for long periods of time,sit upright when ever you think about it. |
|
