****UP COMING WRITTEN TESTS****
****BASKETBALL****
ALL GRADES
"M" DAY - THURSDAY, DEC. 17
"T" DAY - FRIDAY, DEC. 18
STUDY GUIDES ARE AVAILABLE ON THE WEB SITE OR IN PRINT IN THE LOCKER ROOM.
IF USING THE GUIDE ON THE WEB SITE, IT'S BEST TO CLICK ON THE "PRINTABLE"
VERSION.
******************************************************************************
****CONGRATULATIONS TO MIRANDA PICCIOLOI****
MIRANDA IS THE WINNER OF THE YOPLAIT SAVE LIDS TO SAVE LIVES RAFFLE. GIRLS
RECEIVED A RAFFLE CHANCE FOR EVERY PINK YOPLAIT LID THEY TURNED IN. YOPLAIT
WILL DONATE 10 CENTS FOR EVERY PINK LID RETURNED TOWARDS BREAST CANCER
RESEARCH. LAST YEAR THE GIRLS TURNED IN 960 LIDS. THEIR GOAL THIS YEAR WAS
1000. NOT ONLY DID THEY MAKE THEIR GOAL ... BUT THEY SURPASSED IT COLLECTING
1200 LIDS! WAY TO GO GIRLS!!! WE'RE SO PROUD OF YOU!!!
******************************************************************************
*****FALL GYM JEWELS AND FITNESS FOOTIES WINNERS*****
GIRLS EARNED CHANCES FOR "GYM JEWELS" AND "FITNESS FOOTIES BY SCORING MINIMUM
ON THE FITNESS TESTS AND/OR BY IMPROVING THEIR SCORES FROM THE FALL.
CONGRATULATIONS TO THE WINNERS OF THE FALL GYM JEWELS AND FITNESS
FOOTIES!!!
BRITTANY SIRLINE- SIT UPS
SHAWNA GRAHAM- SIT AND REACH
KASSI KLOSS - UPPER BODY
HANNAH VEZINA- MILE
MEGAN STRATUS- MINIMUM ON ALL FOUR TESTS
*****************************************************************************
CHECK OUT THE SECTION "PURINA HEALTHY STEPS" TO LEARN HOW TO GET IN
SHAPE
WITH YOUR PETS!!!!
*****************************************************************************
*******STAY ACTIVE THROUGHOUT THE SCHOOL YEAR*********
MIDDLE SCHOOL STUDENTS SHOULD STRIVE TO BE ACTIVE A MINIMUM OF 60 MINUTES
EVERY DAY ... IT DOESN'T HAVE TO BE ONE CHUNK OF TIME ... IT CAN BE SPREAD
OUT OVER THE ENTIRE DAY.
REMEMBER - IN ORDER TO MAKE YOUR CARDIOVASCULAR SYSTEM (HEART AND LUNGS)
STRONGER YOU NEED TO PARTICIPATE IN AN ACTIVITY THAT RAISES YOUR HEART RATE
TO YOUR TRAINING/TARGET HEART RATE ZONE (THZ)[(207- (.7 x YOUR AGE)]x .6 TO
[(207 - (.7 X YOUR AGE)] X .85 - AND KEEPS IT THERE A MINIMUM OF 20
MINUTES,
A MINIMUM OF 3 DAYS A WEEK. THOSE 20 MINUTES CAN BE CUMULATIVE IF YOU DON'T
HAVE A 20 MINUTE BLOCK OF TIME.
TO SEE IF YOU'RE IN YOU'RE THZ ... CHECK YOUR PULSE ... EITHER AT YOUR WRIST
OR OVER YOUR HEART ... PERIODICALLY WHILE YOU'RE EXERCISING. FOR MOST
MIDDLE SCHOOL STUDENTS YOUR HEART RATE SHOULD BE BETWEEN 11 AND 17 BEATS FOR
6 SECONDS TO BE SURE YOU ARE WORKING OUT IN YOUR THZ. YOU CAN ALSO USE
THE "TALK TEST" ... IF YOU CAN'T TALK ... YOU'RE WORKING TOO HARD ... IF YOU
CAN TALK TOO EASILY ... YOU'RE NOT WORKING HARD ENOUGH ... IF YOU CAN TALK
BUT NEED TO TAKE SOME BREAKS ... THAT'S FINE. THERE IS ALSO THE PERCEIVED
RATE OF EXERTION SCALE. ON A SCALE OF 1 TO 10 ... YOU NEED TO BE WORKING
BETWEEN 5 AND 8 TO MAKE YOUR HEART STRONGER.
DON'T FORGET FLEXIBILITY AND MUSCULAR STRENGTH/ENDURANCE - EACH OF THOSE
AREAS SHOULD BE ADDRESSED AT LEAST 3 TIMES PER WEEK