Grade 4

SUMMERTIME

On behalf of the upper elementary PE department, we would like to congratulate everyone on a successful year. We hope everyone took away positive lessons that will enable you to make healthy choices and live a healthy lifestyle. Please keep exercising, eating well and maintaining social distance during this pandemic time. We wish everyone a well deserved break and a healthy summer.

Coach Karim and Coach Basem

WEEK 31-5

Healthy Habits for a Healthy Life

1. Get your exercise

Regular exercise is probably the closest we can get to a fountain of youth. According to the National Cancer Institute, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduces our risk of high blood pressure, heart disease, and diabetes.

Daily healthy exercises boost your metabolism, your immune system, reduces stress and helps you burn more fat.

Some examples are :

Go for a one hour walk, ride your bicycle, swim at a local pool, develop a daily stretch routine, play a sport of choosing like tennis or basketball or soccer, do some body exercises like pushups and sit-ups and squats.

2. Always eat breakfast

Research shows that people who have breakfast tend to take in more vitamins and minerals and less fat and cholesterol. Eating things that are high in fiber and proteins keeps you feeling full and energized. These include whole-grain cereals and breads, low-fat milk, fruit, and yogurt.

3. Practice healthy eating throughout the day

This habit includes such things as eating more fruit and nuts and avoiding sugary drinks and snacks. At meal time, the American Heart Association recommends a serving of fish twice a week. Besides being a rich source of protein, fatty fish (mackerel, salmon, lake trout, herring, sardines, and albacore tuna) have omega-3 fatty acids which reduce the threat of heart disease.

Don’t forget portion control. If you want to live to be 100, go for larger portions of fruits and vegetables rich in vitamins, minerals, and fiber, and consume smaller portions of higher calorie foods containing large amounts of sugar and fats.

4. Stay hydrated

Getting the proper amount of water is extremely important as every cell, tissue, and organ in our bodies needs water. Traditionally we’re told we need eight 8-ounce glasses of water daily.

5. Don’t neglect dental hygiene

At the end of a long day, how many take the time to floss? Some studies indicate that regular flossing could add over 6 years to your life. Why? The theory is that the bacteria that produce dental plaque enter the bloodstream and are somehow associated with inflammation that blocks blood vessels and causes heart disease. So, get in the habit of giving your teeth a good bedtime flossing and add years to your life.

6. Get your sleep

Sleep is crucial to our wellbeing. As we sleep, the brain clears away the debris of the day’s work while resetting and restoring nerve networks so that they can function fully when we wake.

We all know the most common effects caused by the lack of sleep—drowsiness, fatigue, lack of focus, and forgetfulness. Develop the habit of getting a solid 7-9 hours of sleep. If you’re having trouble dozing off, keep your bedtime routine free of TV, laptop, cell phone, and other devices, and give your brain some genuine downtime.

7. Challenge yourself

We all get into ruts, doing the same things day after day, but to keep both body and mind agile, get into the habit of taking on challenges. And don’t feel embarrassed about not being an expert. Remember that every expert was once also a beginner.

Take some art lessons and find your inner van Gogh.

How about learning another language?

Never had a chance to play a musical instrument? Get a harmonica or a guitar or piano.

WEEK 31-5

Healthy Habits for a Healthy Life

1. Get your exercise

Daily healthy exercises boost your metabolism, your immune system, reduces stress and helps you burn more fat.

Some examples are :

2. Always eat breakfast

3. Practice healthy eating throughout the day

4. Stay hydrated

Getting the proper amount of water is extremely important as every cell, tissue, and organ in our bodies needs water. Traditionally we’re told we need eight 8-ounce glasses of water daily.

5. Don’t neglect dental hygiene

6. Get your sleep

Sleep is crucial to our wellbeing. As we sleep, the brain clears away the debris of the day’s work while resetting and restoring nerve networks so that they can function fully when we wake.

7. Challenge yourself

Take some art lessons and find your inner van Gogh.

How about learning another language?

Never had a chance to play a musical instrument? Get a harmonica or a guitar or piano.

Week 17-5

Superfoods

Superfoods are foods that have a very high nutritional density. This means that they provide a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants.

Antioxidants are natural molecules that occur in certain foods. They help neutralize free radicals in our bodies. Free radicals are natural byproducts of energy production that can wreak havoc on the body.

Antioxidant molecules decrease or reverse the effects of free radicals that have close links with the following health problems:

heart disease
cancer
arthritis
stroke
respiratory diseases
immune deficiency
emphysema
Parkinson’s disease

Including superfoods as part of daily nutritional intake is great but only when consuming a healthy, balanced diet overall. Eat a “super diet” rather than to concentrate on individual foods.

ANNOUNCEMENT

For the following week May 24th -May 26th, we will be on Eid break. Celebrate but keep up the healthy habits. For the returning two days, May 27th and May 28th, please take the time to work on any previously posted lessons that you may have not completed yet. This goes for all your classes and not just your specials. We congratulate you on a successful Ramadan and Eid Mubarak!

Week 10-5

The 5 Food Groups

Fruits - - Fruits contain high amounts of vitamins which give us a great boost in energy. They also have high amounts of fiber which allow for easy digestion in our stomach.

Fruits can be eaten raw, dry and squeezed through juice.

Grains - Grains all plants that contain energy that will long lasting for our bodies.

Oats, Wheat and Barley are excellent types of grains to eat each day.

Bread, flour and cereal all contain grains.

Vegetables - - this group comes from plants too but they are either the root, stem or leaves of the plant. They have lots and lots of vitamins and minerals and boost your health with energy and immunity. Vegetables too also are high in fiber.

Some types of vegetables to eat are spinach, broccoli, bell peppers and carrots.

Protein - this type contains amino acids which are great for repairing your muscle tissue. They come from plants and animals.

The types of protein are fish, chicken, red meat eggs, beans and tofu.

Dairy - if a food comes from a cow or from a soy source, it is considered a dairy. This group helps with bone development and minerals that aid in your overall health.

Yogurt, cheese and milk are all common dairy foods.

WEEK of 3/5

Hello everyone. I hope everyone is eating healthy and maintaining a good exercise regimen. It's important during these times that we move around often and stretch. Our muscles can get very tight from sitting or laying down too much.

This week, we have added a simple work out video to add to your list of exercises. We hope it motivates you.

REMINDER: Please be diligent about submitting your PBL assignment for PE.

Also, the hygiene commercial video does not have to be on TIKTOK. It can be recorded through any means.

In regards to submitting the assignment, Each grade will be receiving a Google form. Please submit the link to your project through the form.

SUBMIT ASSIGNMENT HERE:

https://docs.google.com/forms/d/e/1FAIpQLSd9uSLJs2X5mg28PQ7f-hZgjM-MphV91dNyJqlWZj3aRaEWxQ/viewform

Stay healthy and fit!!!

WEEK 26-4

RAMADAN KAREEM

Welcome back everyone! We hope you had a restful and healthy spring break.

A part of healthy lifestyle is knowing what foods to eat during your daily routine. Now that we are back, please watch this video on the food pyramid to get a good understanding of what foods are needed in order to eat healthy.

Also, we would like to remind everyone to submit your PE PBL activities via the link below. We are looking forward to seeing everyone’s exercises and hygiene commercial.

SUBMIT ASSIGNMENT HERE:

https://docs.google.com/forms/d/e/1FAIpQLSd9uSLJs2X5mg28PQ7f-hZgjM-MphV91dNyJqlWZj3aRaEWxQ/viewform

Have fun and stay healthy !

WEEK 12/4

Hello everyone,

The PE Department will be part of the grade PBL assignment. We would like to help in making your country a more healthy and fit society. For this, we have come up with a few tasks that you will be required to complete. This will be a good portion of your 4th quarter grade so please do try your best.

The theme we will be going with to add to your country is:

"National Health Guidelines"

ASSIGNMENT: Come up with a hygiene and fitness plan to inform your citizens on how to stay clean and how to stay fit.

DUE DATE: May 21st

PART 1: Record 4 separate exercises of what you would like your citizens to do as a means to stay fit. These videos should be no more than 30 seconds each. For example, a video of you doing squats, or jumping lunges, you can spin, push-ups, planks, jumping jacks etc. You choose and be creative with the exercise as you like. Each exercise should be a demonstration and should not last more than 30 seconds.

***Record the 4 exercises and post this on your class google form. Your posts will be reviewed by your coaches and teacher and will be assigned a grade for PE.

PART 2: Record a video of you making a hygiene commercial or infomercial to all your citizens. This should include you telling them examples such as to wash their hands, brush teeth, don’t over use water, stay fit with exercise, and ways to eat healthy. Include the examples that you would like. Have fun and be creative. The commercial should be short (40-60 seconds long) and get a message across to your citizens that you’d like them to build healthy habits.

***Submit this recording along with your videos below link:

https://docs.google.com/forms/d/e/1FAIpQLSd9uSLJs2X5mg28PQ7f-hZgjM-MphV91dNyJqlWZj3aRaEWxQ/viewform

Have fun in your recordings and stay healthy.

Coach: Basem Coach: Karim

WEEK 5 APR

Water Polo - Overview

Water Polo is a game of endurance and teamwork. The sport is played between two teams, each having six players and one goalkeeper. The sport is played in the water so the players must have swimming skills along with skills such as throwing, catching, and passing.

The objective of the sport is to score as much goal as possible in order to win the match. Players and goalies use caps of different colors to differentiate themselves from each other.

Water Polo - Equipment

THESE ARE THE INSTRUMENTS USED TO PLAY

Ball − The ball is made up of water proof material. Its cover is so designed and textured that it gives additional grip to the player. It floats on water.

Cap − A cap is used for the protection purpose. The aim is to protect ear and head. It is also used to differentiate the teams.

Goalpost − Goalposts are placed on both sides of the pool. They are made to float on water using floaters.

Mouth Guard − This is the most important instrument for the players. While diving under water, sometimes players face heavy impact. This will ensure player’s protection from that. A good mouth guard is one that allows easy breathing and clear speaking while playing.

Swimsuit − Swim briefs or jammers (tight length trunks) are the swimsuit costume for male players. Female players wear one-piece swimsuit.

How to Play Water Polo?

These are the key skills necessary to play Water Polo.

Swimming

One must be an endured swimmer, capable of swimming while staying one place, backstroke to defend and freestyle to advance forward.

Picking up the Ball

To get a good grip while picking up a ball, the fingers and thumbs should get equally distributed over the mass of the ball. Player can pick the ball either under water or on the top of the water.

Moving the Ball

The players can transfer the ball from one player to another but pushing the ball under water is not allowed as it may result in a turnover. In this case, the player has to transfer the ball to the opponent team.

Passing the Ball

There are two types of passing in water polo. They are−

Dry passing
Wet passing

Shooting the Ball

Goals can be made with any part of the body except for a clenched fist. Beating a goal keeper from a long distance is very difficult. Hence the players always try to take a close shot as s gentle tap on the ball in the right direction to score a goal.

Fouls in Water Polo

Till now we have discussed about the fouls which results due to minor mistakes due to which free throw is awarded to the other team. But there are some other fouls which result in ejection or kick out. These types of fouls are awarded only when the player becomes more aggressive physically. Three ejections are sufficient to restrict a player from playing the rest of the match.

Remember, Water Polo is a sport played while swimming. The priority is to play with your teammates to try and score and defend. Everyone’s safety is imperative and hence that is the most important thing to remember at all times.

FREESTYLE

BACKSTROKE

BREASTSTROKE

BUTTERFLY

WEEK 29

Hi boys and girls. We would love to see your family exercising together. Make a video with your parents and send it to us via email.

Enjoy your workout and stay safe

4 Swimming Strokes You Should Know:

If you've ever tuned into the Summer Olympics, you've seen the four most popular swimming strokes—freestyle, backstroke, breaststroke, and butterfly.

1. Freestyle

"Freestyle is definitely the best-known swimming stroke," says Julia Russell, C.P.T., former Olympic swimmer and swim coach and trainer at Life Time Athletic in New York City. "Not only is it the fastest and most efficient, but it's also the easiest to master."

If you're new to swimming or want to get a solid workout in the pool, freestyle is a great stroke to get you started. Swim freestyle at a medium to vigorous effort level for an hour, and a 140-pound person will burn upwards of 500 calories.

How to do the freestyle swimming stroke:

You swim freestyle in a horizontal prone position (meaning face-down in the water).
With pointed toes, you kick your feet in a quick, compact up-and-down movement known as the 'flutter kick.'
Meanwhile, your arms move in a continuous, alternating pattern: One arm pulls underwater from an extended position (in front of your body, bicep by ear) towards your hip, while the other arm recovers by sweeping above the water from your hip out to the extended position in front of you.
To breathe, you turn your head to the side of whatever arm is recovering and inhale quickly before turning your face back down again. (Typically, you'll breathe every two or more strokes.)

"The hardest aspect of freestyle is the breathing," says Russell. "However, it's easy to work on with a kickboard." Flutter kick while holding a kickboard out in front of you and practice rotating your face in and out of the water to breathe until you feel comfortable. (Here are some more tips to make the most of every swimming workout.)

Muscles worked during freestyle: core, shoulders, glutes, hamstrings

2. Backstroke

Essentially the upside-down counterpart to freestyle, backstroke is another easy swimming stroke to master that's popular among swimmers of all ability levels, says Russell.

Though the average person only burns about 300 calories per hour swimming backstroke, the stroke offers one major perk: Your face stays out of the water, so you can breathe whenever you want. "Backstroke is extremely useful when you need a bit of a rest period," says Russell. (Related: How This Woman Uses Swimming to Clear Her Head)

Plus, it also comes in handy when you "really want to strengthen your abs and back muscles," she adds. Combine backstroke and freestyle in the same pool workout and you'll have worked your body from all angles.

How to do the backstroke swimming stroke:

You swim backstroke in a horizontal supine position (meaning you're face-up in the water), hence the name 'backstroke.'
Like in freestyle, you kick your feet in a short, constant flutter kick while your arms move in a continuous alternating pattern.
In backstroke, you'll pull one arm through the water from an extended position above your head down to your hip, while the other arm recovers by making a semi-circle motion in the air, from your hip to that extended position.
Your body will roll slightly from side to side as each arm pulls underwater, but your head will stay in a neutral upward-facing position, meaning, yep, you can breathe easily as needed.

Muscles worked during backstroke: shoulders, glutes, and hamstrings, plus more core (especially back) than freestyle

3. Breaststroke

Though the tempo of breaststroke, which is quite different from freestyle and backstroke, can be tricky to nail, "one you get it, you get it for life," says Russell. "It's like riding a bike." (Related: The Best Swim Goggles for Every Situation)

Since the average person burns just shy of 350 calories per hour swimming breaststroke, it may not be your go-to for a high-intensity workout. However, since it uses such a different movement pattern than freestyle and backstroke, it's a great way to switch things up and focus on different muscle groups, says Russell.

Plus, "if you're hesitant to hold your breath, breaststroke is great because you breathe every stroke," she explains. Heck, you can even do it without putting your face in the water at all (though that's not technically correct).

How to do the breaststroke swimming stoke:

Like freestyle, you swim breaststroke in a horizontal prone position. However, in breaststroke, you move between a more horizontal, streamlined position (when your body is like a pencil underwater, with arms and legs outstretched) and a more vertical recovery position, in which you pull your torso up out of the water to breathe.
Here, your legs perform a symmetrical 'whip' or 'frog' kick that involves pulling your feet together in towards your glutes and then whipping your feet out to the sides in a circular motion until they meet again in a streamlined position. (Seriously, just picture frog legs.)
Meanwhile, your arms move in a symmetrical, triangle-like pattern. As your legs recover towards your glutes, your hands (which are extended out ahead of you) sweep forward, outward, and then pull into your chest, creating that triangle shape. As your legs perform their frog kick, you'll shoot your arms back out into their extended position and repeat.
In breaststroke, you breathe by lifting your head as your arms pull through the water, and tuck your face back down as they extend out in front of you.

Muscles worked during breaststroke: chest, all the leg muscles

4. Butterfly

Perhaps the most epic-looking of the four swimming strokes, the butterfly is also (by far) the most difficult to master.

"It's a pretty unusual movement," Russell explains. "Plus, it utilizes just about every muscle you have." The result: a swimming stroke that's not only technically very advanced, but absolutely exhausting, even for the pros.

Because butterfly is so tricky, Russell recommends mastering the other three strokes before giving it a try. Once you get there, though, know this: It's a wicked calorie-burner. The average person torches close to 900 calories an hour swimming butterfly. "It really gets your heart rate up there," she says.

How to do the butterfly swimming stroke:

Butterfly, which is performed in a horizontal prone position, uses a wave-like undulating movement in which your chest, followed by your hips, continuously bobs up and down.
You'll start in a streamlined position underwater. From there, your hands make an hourglass shape under the water as they pull towards your hips, and then exit the water and recover to that extended position by circling forward just above the water surface.
Meanwhile, your legs perform a 'dolphin' kick, in which your legs and feet stay together and push up and down, with pointed toes. (Picture a mermaid tail.)
In butterfly, you breathe as needed by lifting your head up out of the water while your arms recover above the water surface.

"When I teach butterfly, I break it down into three parts," Russell says. First, practice the general movement pattern of alternatively bobbing your chest and hips up and down, just to get a sense of the rhythm. Then, practice the dolphin kick. Once you've got that down, work on just the arm movement before finally piecing it all together. (BTW, did you know you can take mermaid fitness classes while you're on vacation?)

Muscles worked during butterfly: literally all of them (especially the core, lower back, and calves)

WEEK 22

Basic Swimming Skills & Quick Family workouts

Hi boys and girls. We would love to see your family exercising together. Make a video with your parents and send it to us via email.

Enjoy your workouts and stay safe!

1. Breathing

2. Floating

3. body movement should be well co-ordinated

4 Kicking

5. Strokes

5 basic swimming skills everyone needs to learn

Swimming is a fun and great activity to stay fit. It offers tremendous health benefits, improves mood, decreases anxiety and helps to burn lots of calories. Apart from this, it is also good for those suffering from arthritis and other pain conditions. As per the Centers for Disease Control and Prevention, swimming for just 2.5 hours per week decreases the risk of chronic illnesses.

To swim smoothly, co-ordination of the entire body is a must. One needs to focus on the movement of the legs and arms, as well as breathing control and swimming strokes. So, to expertise the skill of swimming you must start with the basics. Here are 5 basic swimming skills beginners need to learn:

1. Breathing

This is a frequently overlooked basic skill, but it is an important one. If are not comfortable breathing while swimming, you won't be able to enjoy it completely and learn new things. The basic idea is that you need to breathe out with both your nose and mouth when your head is underwater. Then when you lift your head to the side take a full breath before putting your face back down.

2. Floating

Before you start kicking and stroking, first learn to float in the water. Floating helps you to get used to the habit of moving through water properly. Floating helps to keep your body on the surface of the water. Our body experiences a vertical buoyant force when immersed in water and floating helps to keep your body in a horizontal position. Floating is important because if you accidentally fall in the water you will be able to float on the surface till you are rescued.

3. Your body movement should be well co-ordinated

In swimming, all your body parts should be well co-ordinated with each other. You must be able to move the muscles of your lower back, abdomen, and hips in a synchronized way to keep moving forward. Your hands should move and cut through the water first, followed by your elbow and then your body should make way through the water.

4. Kicking

Kicking is another important skill to learn if you want to master swimming. Kicking helps your body to move in the forward direction. Many swimming coaches use kick boards to support swimmer's body.

5. Strokes

Now that you know how to float and kick, it is time to learn some strokes. Strokes are the arm movements that help to pull the body through the water. The front crawl, sidestroke, backstroke, and butterfly are some of the common swimming strokes.

stay safe

WEEK 16-19

SWIMMING UNIT

How can I stay safe when swimming?

Look for and read the signs

Read the signs posted in a swimming area and follow the safety information. Signs and rules are there to protect you and to keep pools clean and germ-free.

Walk, do not run

Never run on the pool deck.This area can be very slippery, especially when there is water on the deck.

Be careful getting in and out of the pool

Use a handrail whenever possible to prevent slipping or falling. When getting out of the water, avoid climbing on slippery or other unstable surfaces.

Entering the Pool

Always check your surroundings and enter the water slowly with your feet first. Check the area each time before you enter the water, as swimming conditions or surroundings may change. You may not always be able to see underwater swimmers, toys and other objects that can cause harm. Shallow water, underwater logs or big rocks can cause serious injury.

Stay within your abilities

When you go in the water, swim only where you feel comfortable. Do not go farther or deeper than you can handle. At beaches, swim parallel to the shore, and stay inside marked areas. Be aware that cold water or rough conditions can impact your swimming abilities.

Never swim alone

Use the “buddy system” and take a friend or responsible adult with you who is a strong swimmer. Make sure you watch out for each other. Even when a lifeguard is around, it is best to have a “buddy”.

Play carefully

Wrestling and tumbling in any water body can be very dangerous. You could hit your head against pool walls, floors or rocks and become unconscious. If this happens and you do not get help quickly, you could drown.

Watch for hazards

Never play around skimmers or pool drains. In a pool or hot tub water is always pumping through a filter system. The filter pulls water out of the pool through a drain and into pipes. Parts of your body, fingers, toes, arms, legs or torso and hair can easily become caught in the suction of these drains. Drains with strong suction can hold you under water and possibly lead to drowning. If you have long hair, you should wear a bathing cap or securely tie back your hair in a short braid or bun.

STAY SAFE

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