Successful Terry Fox Run Fundraising!

Kudos to the teachers and volunteers most especially to the students who participated on the St Jude’s annual Terry Fox Run fundraising! The students were able to showcase their cardiovascular endurance for this event.  

Over this week we have been doing some obstacle courses in our P. E class. Obstacle courses are always a ton of fun and are a great way to incorporate various activities whether you do them inside or out. Work with what you have including your kids creativity. The options of what can be done are ENDLESS! Here is just one small example of what the kids were up to at our gym class.


1) Run for 15 meters
2) 5 Burpees
3) Run for another 10 meters
4) 5 push-ups
5) Run for 15 meters (sprint)
6) 5 Jump squats
7 Cool down (walking)


Hope you enjoy tyring it out with your kids this weekend.

Respectfully,
Mr. Rojas

Strenght and Flexibility Training

September 20, 2012

Are you interested to know how to make health and fitness a part of your life? Specifically, do you have questions about strength and flexibility training and how it fits into an overall exercise program? What exactly is strength training? What is flexibility training? These are our current focus in our gym class for the next couple of weeks.

When it comes to health and fitness, “training” refers to the process of improving one’s body and mind. Through various exercises, sports, and other physical activities, you can “train” your body into shape. Likewise, through meditation, quiet thinking, and certain mind-centering activities such as yoga or tai chi, it’s possible to “train” your mind to settle and relax, to reach a state of comfort and rest.

Strength and flexibility are two important and related components of overall fitness. Strength training leads to improvements in strength—the ability of your muscles to exert force and endure exercise. Flexibility training leads to improvements in flexibility—your ability to stretch, bend, and reach.

So how are strength and flexibility related? The more you increase your flexibility, the more you can potentially increase your strength. And the stronger and more stable your muscles become, the more likely it is you can push the limits of your flexibility. It takes strength to be flexible, and it takes flexibility to be strong!

Lets keep moving!

Respectfully yours,

Mr. Rojas

More Reasons to Keep our Children Engage in Physical Activities

September 14, 2012

It is widely acknowledged that physical activity is essential to children’s growth and development. Regular physical activity can have a positive impact on students’ physical, mental, and social well-being. In particular, physical activity is likely to have an impact on students’ achievement, readiness to learn, behaviour, and self-esteem. Positive experiences with physical activity at a young age also help lay the foundation for healthy, productive lives. Research also indicates that children are in danger of developing serious diseases associated with obesity, which can result from a lack of physical activity. The following are examples taken from the research on this subject:

“Studies demonstrate the positive effects daily physical activity has on student performance and academic achievement in terms of memory, observation, problem-solving and decision-making, as well as significant improvements in attitudes, discipline, behaviours and creativity.”

– J. J. Keays and K. R. Allison,“The Effects of Regular Moderate to Vigorous Physical Activity on Student Outcomes: A Review”, Canadian Journal of Public Health 86, no. 1, (January/February 1995), p. 64.

“Between 1981 and 1996, the number of obese children in Canada between the ages of seven and 13 tripled. This is contributing to a dramatic rise in illnesses such as type 2 diabetes, heart disease, stroke, hypertension and some cancers.  Many young people do not have the opportunity to be physically active every day . . .”

– 2004 Ontario Chief Medical Officer of Health Report: Healthy Weights, Healthy Lives (Toronto: Ministry of Health and Long-Term Care, Ontario, 2004), p. 2.

“School-based healthy eating and physical activity programs provide a great opportunity to enhance the future health and well-being of children because they can reach almost all children and may (1) enhance learning and provide social benefits, (2) enhance health during critical periods of growth and maturation, (3) lower the risk for chronic diseases in adulthood, and (4) help to establish healthy behaviors at an early age that will lead to lifelong healthy habits.”

– Paul J.Veugelers and Angela L.Fitzgerald,“Effectiveness of School Programs in Preventing Childhood Obesity: A Multilevel Comparison”, American Journal of Public Health 95, no. 3 (March 2005), p. 434.

“Analysis of data from the CCHS [Canadian Community Health Survey], the CFLRI [Canadian Fitness and Lifestyle Research Institute’s] Physical Activity Monitor, and the HBSC [Health Behaviour in School-Aged Children] survey indicates that less than half of Canadian children and youth are physically active on a daily basis to a degree of energy expenditure that meets the guidelines for healthy growth and development.” 

– Active Healthy Kids Canada, Dropping the Ball: Canada’s Report Card on Physical Activity for Children and Youth, 2005 ( Toronto, 2005), p. 7.

  Have a great weekend!

Mr. Rojas

Bricks for KIDS

A reminded to all the parents that registration is still open for bricks for kids, please register at www.bricks4kidz.com/missoak 

Train Strength at a Young Age for Better Sport Performance

September 11, 2012

Begin strength training at a young age to perform better, avoid injury, and improve motor performance. Research shows that strength and preparatory plyometric training are appropriate for kids, and starting them training young will allow them to accumulate training years so that they reach a high level athleticism sooner. 

Whether you are a young athlete with dreams of competitive glory, a coach of kids who have a passion for sports, or a parent with sedentary kids who need to learn how to move better, strength training is the answer! Research shows that youth are highly trainable and the best way to help them improve power output is to gain strength and coordination. 

Youth athletes in football, soccer, track, hockey, tennis, basketball, swimming, and especially contact sports will perform best if they posses sufficient strength to overcome and accelerate body mass. Even if a child does not decide to play competitive sports in high school, why not give them the chance to develop motor skills, and the ability to “move well” by helping improving neuromuscular strength and practicing jumping, running, hopping, and skipping?

Two recent studies show that strength training is appropriate for youth of all ages, and a wealth of evidence suggests they can start performing age-appropriate training as early as age 7 or 8. For example, one study in the Journal of Strength and Conditioning Research had youth soccer players ranging in age from 11 to 19-years-old perform periodized strength training programs for two years. The youngest players (under 13) did technique-oriented training of traditional free weight exercises including the squat using very moderate loads. The older youth trained the same free weight exercises with heavier loads. 

By the end of the study, compared to a control group of soccer players, the trainees had 40 to 50 percent higher 1RMs in the squat, indicating the effectiveness of strength training for youth. Researchers highlight the need to accumulate training years and learn technique in order to achieve peak levels of strength for the more competitive high school and college sporting years. By starting at 7 or 8, youth can have 10 years of training behind them at age 17. 

A second study in the British Journal of Sports Medicine found that plyometric training is safe and will improve neuromuscular strength, which translates into better sports performance. Researchers found that kids aged 8 to 14 who took part in low-volume plyometric training improved jump height, running speed, and their ability to perform coordinated movements like running while throwing a ball. 

This research group suggests that plyometric training for youth be done one to three times a week with a relatively low volume of jumps (as low as 20 foot touches up to 120 touches per session) depending on the intensity of the training. Avoid depth jumps done off of a box, especially for youth who are undergoing growth spurts. Use what we know about periods of “accelerated adaptation” to guide programming. 

For example, for boys, ages 10 to 11, age 13, and then ages 15 to 16 are considered “windows” in which youth will adapt to training very quickly. There is typically a decrease in strength and neuromuscular performance from age 11 to 12 and from 13 to 14, due to what is termed “adolescent awkwardness.” This doesn’t mean training needs to be discontinued, just that decreases in strength or performance are natural during maturation, and should be accounted for. If a trainee or parent is concerned, the information can be communicated to lessen worries about decreased performance. 

   

Take away the understanding that strength and plyometric training is appropriate and ideal for kids as long as it is programmed and taught appropriately. Training should be serious but enjoyable, and begin with a focus on learning technique, improving movement patterns and the basic skills of running, jumping, throwing, and hopping. 

See you at the gym!

Mr. Rojas 

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References

McKay, D., Henschke, N. Plyometric Training Programs Improve Motor Performance in Prepubertal Children. British Journal of Sports Medicine. 2012. 46, 727-728.

Good evening!

September 10, 2012

Welcome back parents and students to our 2^nd week of our school fitness blog. P.E classes are very important in the improvement not only for the students overall fitness, but it aims to develop their academic skills, self-esteem and teamwork. Continuing this week the students will learn on how to develop their hand-eye coordination abilities, endurance, as well as gross motor skills which will be perform through a series of exciting and dynamic activities as well as additional proper stretching before and after our activities.

Here are some of the workout and exercises that you and your kids can do at home:

Skipping rope

Leapfrogs

Brisk walking around your block

Stretching

Make sure to keep yourself always hydrated during, and after your fun activities!

Respectfully yours,

Mr. Rojas

Lunch Forms posted!

Workout updates

September 7, 2012

Greetings,

The first couple of days the students have been acquainted on some of the basic components of fitness, which includes appropriate warm-ups before we begin our games and activities, and proper stretching (for the improvement of flexibility) before and after exercising.

In addition, the students have been learning about body awareness. For the first couple of weeks the students and I will be working on improving on cardiovascular strength as well as simple ways to build up the overall fitness.

Exercise for the week:

Jump squats

Stationary Lunges

Step-ups

Frog leaps

Will keep you more posted for our more gym workouts!

Respectfully,

Mr. Rojas

Bricks For Kids

Back by popular demand Bricks for Kids will be returning September 10th!


To register, please visit www.bricks4kidz.com/missoak and click on “Register Now!”

A flyer will be going home tomorrow

Also please get the milk, pizza, hot dog, cheese and yogurt orders in ASAP.

Welcome to P.E Class of Mr. Rojas

Greetings,

Welcome back parents and students to school year 2012-2013! As for some parents and students who know me as part of the St Jude's Academy staff from the previous school year as Teacher's Assistant, and this school year I have the honor to work with Mr. Browning to be part of the Physical Education teaching team.

As for my background, I have a Master of Science in Education Major in Elementary Teaching from Medaille College,  (Buffalo State NY).  On the other hand, my enthusiasm in sports came from my 11 years of competitive swimming career in the Philippines and was a part of the National team as well.

Furthermore, I have been in the industry of health and fitness for 9 years here in Toronto, working primarily as a Personal Trainer at various gyms and with personal clients as well.  That being mentioned, I would like to be able to share my knowledge and skills to the students of St Jude's Academy. I would like to emphasize and focus on the importance of keeping a sound mind, and sound body.  

As the first day of vigorous gym class, I introduced some simple workout to the students, starting with basic cardio workout and stretching. We also did some invigorating jump- squats, stationary lunges and burpees, and what is gym class with out having fun at the end!

If you have any questions or suggestions please feel free to contact me through my e-mail or see me at the school at your most convenient time.

Respectfully,

Mr. Rojas

Microballers Basketball

We are excited to offer the Microballers basketball program after school.

Please visit http://www.developmentfirstbasketball.com/ for more information. Under the Microballers tab click the Mississauga location for registration information. The after school session will run from 4:30- 5:30 and the microballers from 6-7 and 7-8 on Wednesday evenings.

More information to follow.

thanks!