Mrs. Boonstra's Class
Welcome Back!!
I hope you have an incredible school year.
Stay active, keep exercising, and have a fantastic year!
Head outside for a hike or walk in nature
Take a bike ride with a friend or family member
Go for a jog or run
Go swimming at a local pool
Spring is here and the weather has been beautiful on most days! Grab a muffin tin, a little pail, or a sack of some kind along with your printed scavenger hunt papers and head outside. If you want to add a few more items to your scavenger hunt list, write these on your list as well.
*Low or High Bush Cranberry *Spruce Cone *Animal Hair left behind on a branch or twig *Moose Dropping *Birch Bark *Round or Smooth Stone *Spruce Needles *Dried Grass *Song Bird *Pussy Willow
Missed our Live Zoom Workout?
Join along with me anytime on my workout videos. I have also posted 20 workout videos in our google classroom for PE if you'd rather access them there or do one from earlier that is not posted below. The PE Scavenger Hunt Zoom Workouts from 3-3-21 and 4-7-21 are posted in our google classroom since students are in this video it will not be posted here.
12-16 Exercise w-an Olympian.mp4Workout 12/16
"Exercise with an Olympian"
3-31 Exercise w-Mrs. BoonstraWorkout 3/31
4-14-21.Exercise w-Mrs. Boonstra Workout 4/14
4-28-21 Exercise w/ Mrs. BoonstraWorkout 4/28
Reminder: April has come to an end so don't forget to turn in your April Activity Log so I can see what you did for exercise for the month of April. Write what you did to be active, how many minutes you were active, and record this information on the correct day. Don't forget this is part of your Remote Learning PE grade.
You can email them to me at kboonstra@kpbsd.k12 .ak.us OR turn them in from our Google Classroom. If you have any questions about the Activity Log, please don't hesitate to contact me.
You will not be required to do a May Activity Log, but please continue to stay active and get outside for exercise EVERY DAY!!
Get Moving By Trying Some Kidz Bop Dancing
What bird is making that sound?
What is the name of that bird?
Identify Birds in Your Yard and Neighborhood Or A Nearby Beach
Head outside for a walk in your yard and/or neighborhood (go with a family member if possible) and see if you can identify birds in the area you live, or take a drive to the beach and go for a walk on the beach and see what shorebirds or seabirds you might see. We just put out some birdseed yesterday at my house and the chickadees were all over our yard and bird feeder. Sometimes you just have to STOP and LISTEN for bird sounds and then try to see where that sound is coming from. Click on the top link below for ideas to help with this birdwatching activity. Also, check out the live bird cams, I got to hear an owl hoot. These live bird cams are really amazing! I also included a link to help you identify birds in your area. If you type in songbirds of Alaska or shorebirds of Alaska it gives you some ideas of what birds you might be seeing. I saw the Black-Capped Chickadee in my yard, what birds can you find?
Below you will see 4 workouts I have posted. Pick one each day and start with Level I. If you're feeling strong and want to try more than one, that would be great. If you want an even greater challenge try Level II. Let me know which is your favorite on your March Activity Log.
Read the directions for this workout at the top of the picture to the left under Instructions:
Try this Bootcamp workout this week if you can. Each time you try it choose some different exercises to add to your routine. Write down the 15 you choose and don't forget to mix them up so you don't do all the stomach or upper body in a row. If 1 minute seems too long for each exercise, change it to 30 seconds. If you are unsure what the exercise is you can look it up on the internet, or make your best guess of what you think it would be. If you don't have dumbells for the starred items, you can use cans of food or fill up a couple of water bottles to use as weights. Work Hard, Get Stronger, and Don't forget to record your Time and Activity on your February Activity Log.
Try a few of these outdoor games this week and let me know what was your favorite.
I want you to try and do this "Stretch and Warm-Up Routine" as many mornings as possible to kick-off your day. It's only a short 8- minute warm-up, but it gets your heart pumping and your body warmed up for whatever other activities you decide to do each day.
For each name you do below, use the chart to the left and complete the activity listed for each letter in that name. Have FUN with this and be a little SILLY!!
Monday- Do your First Name
Tuesday- Do your Last Name
Wednesday- Do your Middle Name 2 x
Thursday- Do one of your Pet's names, or if you don't have a pet, do a Pet's name you have heard of that you like. Now think of one more Name and do that one too!
Friday- Do your First, Middle, AND Last Name. If you have energy left do it one MORE time!
The goal is to get a BINGO each day of the week. If you want to change an activity in one of the squares to a different activity, that is fine, just try to do different activities each day to get your Bingo.
Before going anywhere, make sure you watch the short 4 min video of a young girl sharing 10 things she is thankful for. Just click on the underlined word GRATITUDE above!!
Gratitude is being thankful, showing appreciation, and returning kindness. There is power in the two words "Thank You" both to the giver and the receiver.
Did you know.... Practicing GRATITUDE helps us to be more positive, joyful, kind, resilient, and content. Times are challenging right now, let's focus on the positive. What are you thankful for?
This week and throughout the Christmas break make a point to try some or all of the things below:
** Keep a gratitude journal and record things each day that you are thankful for
** Send "Thank You" cards to people you are grateful for to show them how much they mean to you
** Share a round robin during a meal with each person telling one thing they are grateful for that day. Everyone listens carefully to what matters to each person.
** Choose a family member or friend and share with them what you are grateful for
** Before you go to sleep, let your day pass through your memory, and choose one ore more people or things you noticed that showed gratitude or made you feel calm
** Say "Thank You" to someone when you ntoice their act of kindness or service
Here is a fun winter activity to do with a sibling, a friend, as a family, or even on your own. You will need balloons and food coloring. This could be a great way to decorate your walkway, driveway, deck, or just to have around the yard. Have fun with this project. If your able take a picture and send it to me that would be wonderful, as I'd love to see the creations you make. Click on the words "ICE GLOBE PROJECT" above and it will take you to the site with directions on how to do this project.
If you didn't get a chance to do this last week, it is not too late, try it this week ! Invite all members of your family to take part in doing acts of generosity. Get a large piece of paper and write "BE GENEROUS" in big letters at the top. Post this somewhere in the house where everyone will be able to see it. Each day of the week (or as many days as possible) have each family member try to pick out 1 thing in their day where they were generous or showed kindness to someone in their own family or outside their family. At the end of the day have each person in the family write that thing they did on a sticky note and tape or post it to the "BE GENEROUS" paper or they can write it right on the paper too. After posting your note, take time for each person in the family to share what they did that day to be generous or show kindness to someone else.
Did you know? Being Generous can help both your mental and pyhsical well being. You actually feel better inside and out because of the kindness you show others. WOW!
Click on the word GENEROSITY above to watch a short video of how a man touched one little boy's life by an act of Generosity. You can make a difference too!
Animal Track Identification
Below you will find pictures and tracks of various Alaskan animals you might see, or be lucky enough to find their tracks around your house, nearby neighborhood, or local Wildlife Refuge. Go for a nature walk in the snow and see how many different animal tracks you can find. Can you determine which animal those tracks belong too? Maybe take along a notebook as you go and record details of the tracks you find, or take pictures, and see if when you get back in the house you can identify them using the tracks I posted, or pictures of tracks you find on the internet. Take a parent or brother/sister along and see what you can find. Dress warm so the nature walk will be fun for all involved.
Mr. Moose
Did you know male moose shed (lose) their antlers every year and grow new ones again? Pretty amazing they can get so big in one year!
Moose Tracks
Marten
After each leap they will bounce 20 inches in the air.
Marten Tracks
Caribou
Another name for Caribou is Reindeer. They have air pockets in their dense fur that helps trap their body heat to keep them warm. It also helps them be more buoyant ( float) when they swim.
Caribou Tracks
Red Fox
A fox's home is called a "Den."
Fox Tracks
Ermine
(also known as a Weasel)
Did you know Ermine's fur color changes with the season to match their surroundings? Pretty lucky to be able to camouflage with their surroundings.
Ermine Tracks
Rabbit
(also known as a Snowshoe Hare)
Their fur also changes color to match their surroundings. Why do you think another name for a rabbit is a Snowshoe Hare?
Rabbit Tracks
Play a game of "Tag" in the snow
Set-Up: First make a BIG circle in the snow making a pathway as you go, then make another circle inside the circle you just made. Make about 4 or 5 paths to connect the outer circle to the inner circle.
Directions: *You can play this game with 2 people, but it is more fun to play with 3 or more so get your siblings, parents, or neighbor friends to join in. One person will be the tagger and the rest of the players will be trying to stay away from the tagger using only the two circles and the pathways that connect them.
Players may not pass each other on the pathways.
On the outer circle you may only go clockwise in direction, and on the inner circle you may only go counterclockwise. To help remember what direction to go, draw an arrow in the snow next to the pathway on each circle so you remember what direction you are supposed to be going.
If the tagger successfully tags a person, then that person becomes the new tagger and the game continues. The person who just became tagged may not immediately tag-back the person who just tagged them, they must give them a few seconds to get away before they can tag them.
"Stuff the Turkey"
Equipment Needed:
A plastic grocery bag or smaller size garbage bag (only one needed for 2 people if you want to play with a partner).
Newspaper, copy paper, cotton batting (what is used to stuff a pillow or put in-between a quilt), more empty plastic grocery bags, or anything that you can use to stuff your Turkey (bag). It must be something light, not heavy.
Directions:
Now that you have your items needed, you need to stuff your Turkey. Your Turkey is your plastic grocery bag or smaller trash bag. Crunch up your paper or newspaper or whatever you found and fill your Turkey (bag) mostly full. Now tie the bag closed with a loose knot using the handles of the bag so your stuffing does not fall out.
Playing the Game:
Now it is time to Tenderize your Turkey. If playing with a partner, you will try to hit the Turkey back and forth between you and your partner as if your Turkey was a volleyball. See how many consecutive hits you can make without letting your Turkey hit the floor. If you are playing alone, see how many hits you can make in a row using your forearm or hands while keeping your Stuffed Turkey in the air. Each time your Turkey hits the floor, start again, but see if you can get more hits in a row than you did the last round.
Have a lot of TURKEY FUN!!
Sock Hop
Equipment: Lots of socks, 2 boxes or some type of bins for putting socks into, and 2 items to mark where you will start (a towel, piece of paper, any item that won't hurt if you step on it).
Set-Up: Collect as many socks as you can find or at least 20 different socks and spread them out in an open area. Mark 2 spots for the starting point. One spot for each person if playing with 2, if playing with more than 2 people, make 2 teams, and if playing alone, you will only need one box. Place the 1 or 2 boxes or collection bins next to the starting spots with the socks out in the middle of the playing area.
Instructions: You will work on fine motor skills with your feet, as well as hopping on one leg. You will need to remove your socks and shoes for this game. On the "GO" signal, the 2 people playing, or first 2 people on the team race out and try to pick up a sock (only 1 sock can be picked up at a time) with their toes (you must use your toes to pinch the sock and hold onto it) and then hop on the leg not holding the sock to the box and drop it in the box. If you drop the sock on the way to the box, pick it up again with your toes and continue play. If there are only 2 people playing, continue picking up socks one at a time and dropping them in the box till all the socks are picked up. If you are playing with teams, after the first person on your team goes and drops the sock in the box, the next person on their team goes and so forth. If you are playing alone, you might just use 10 socks instead of 20, and you can time yourself, so the second round you can try to get a faster time than your first round if you want a challenge. When the game is finished see who has the most SOCKS in their box. Mix up the socks and play again, but this time you must pick up the socks with the other foot and toes, and that means you will be hopping on a different leg too.
Reminder: When you are finished playing the game, don't forget to put all the socks back from where you got them. Have FUN!!
How many of each exercise below can you do in 100 Seconds? Get a timer , stretch and warm-up first, and then get ready to have your heart start pumping a lot faster. If you want an even bigger challenge do it once through and keep your score for each exercise, then later in the day or the next day, see if you can beat your first score. Ask a parent or sibling to join you for more fun.
Day 5 Challenge
Happy Friday
For today's challenge you will need a piece of paper and some open space around you. This is a great hand-eye coordination exercise! Click on the video clip above to see how to do this challenge.
Day 4 Challenge
Directions: You have 30 seconds to touch as many of the three objects as you can, scoring 1 point per item (maximum of 3 per turn). Total possible points by the end of the hunt is 30! How many points can you score? Click on the link above once you are ready to begin.
If it's ok with your parents, I think you should RUN instead of walk, as that will make it more fun and you'll get more exercise.
You might want a paper and pencil to keep score as you go, or you can just keep track in your head.
Day 3 Challenge
For today all you need is a piece of paper and some balance and flexibility. Click on the challenge above, watch the short video clip, then try it yourself. Don't forget to do some stretches and balancing practice first. Remember, if this is hard for you and you don't get it right away, don't give up, keep trying and you will succeed!!
Card Plank ChallengeHere is a short video of my daughter Tania and I playing the Plank Card Challenge. I thought this might help explain the game to see us play it. It only takes 1-2 minutes to play, so grab some cards, get in that plank position, and give it a try! Enjoy :)
Day 2 Challenge
You will need:
* 2 decks of cards, If you don't have cards you could make your own out of paper or buy some. They are not too expensive.
*A partner to do this Challenge
Getting ready:
*Take out the jokers from both decks and lay out King, Queen, Jack, 10, ... through Ace in a line in front of you and in front of your partner. You will have 13 cards each laid out in front of you and you should be facing each other.
*Now shuffle your remaining cards so they are well mixed (keeping the decks separate), and put them in a pile in front of you face down so you can't see the top card.
*You will play this challenge in the upper plank position (push-up position) and your must alternate hands as you pick up cards one at a time from your pile.
Goal:
*To see who can be the first person to match their entire pile of cards with all the cards (King-Ace) laying face-up in front of them. You can only do one card at a time and must switch hands with each card you pick up. Match the card you pick up from your pile with one of your 13 cards laid out and lay it on top of the matching card; match by number or queen, king, or jack to the cards laying face up in a row, does not need to match by color.
X-Country Ski-Frozen LakeThis is a short video of my daughter and I x-country skiing on the lake. Kinley our dog is pulling Tania while she skis. The snow is thin, but it is just enough to get an edge while ski skating. You can also try ice-skating or walking, all would be GREAT exercise!
Day 1 Challenge
One day (or more) this week get outside and enjoy the cool crisp air and the sunshine in the forecast in a new place where you have never been before or seldom go. Some ideas are to go to a lake and try some ice-skating, x-country skiing, or a good walk.
This weekend I went x-country skiing at both Sport Lake and Headquarters Lake with my family. Today the sun was shining bright out on Headquarters Lake and we saw walkers and ice-skaters out enjoying the warm sunshine and getting their exercise. At Sport Lake the ice was about 6-8" deep. We talked to some men ice fishing and I also measured the thickness of the ice with my ski pole in their fishing hole. :)
YOGA
Yoga is good for waking your body up in the morning, for stretching, balancing, strength, brain breaks, as well as calming down in the evening. Pick what time of the day is best for you and try some Yoga each day this week.
Thursday: 20 Min Yoga for Youth by Nicole
Wednesday: Yoga for Teens and Youth w/ Adrienne
Tuesday: Powerful Yoga
Monday: Yoga For Learning
Exercise #5 Friday Goal: 30 Lunges +30 Leg Raises, 30 Bench Dips, 5 Minute Plank & 25 Push-Ups
Lunges are a great way to work the quadriceps (that big muscle on the upper front of your leg). Try to do 15 lunges on each leg but alternate between legs. Don't forget to do Monday, Tuesday, Wednesday, and Thursday's workouts as well. One TOUGH workout for you today. You can do it!!
Stationary or stable lunges target your glutes, quadriceps, and hamstrings. You will put most of your weight on your front leg and use your back leg to balance, stabilize, and support your entire body.
You will want to get the form down since stationary lunges are the foundation for all the lunge variations.
The forward lunge variation targets your core, hips, and glutes, and improves overall stability.
Reverse lunges activate your core, glutes, and hamstrings. They put less stress on your joints and give you a bit more stability in your front leg. Try whichever lunge you like best or experiment with all three.
Exercise #4 Thursday Goal: 30 Leg Raises + 30 Bench Dips, 5 Minute Plank & 25 Push-Ups
These are like mini Dead Bugs. This exercise targets your abs. Try doing 30 leg raises. Again, you can split them up. Remember to add Monday, Tuesday, and Wednesday's exercises too. It keeps on getting better each day!! Let me know how it's going.
Leg raises are a simple and effective move to target your abs and build your core strength. Unlike crunches, leg raises target your lower stomach muscles, which can be tricky to tone up.
Below are the different benefits of the leg raise exercise to the body.
• Strengthens core muscles. Leg raise exercises strengthen your lower abdominal muscles. ...
• Improves flexibility. ...
• Enhances balance and stability. ...
• Lowers risk of back injuries.
Exercise #3 Wednesday Goal: 30 Bench Dips + 5 Minute Plank & 25 Push-Ups
Dips are a great exercise to work the tricep arm muscles. Try to complete 30 dips today. Remember you can split the number up into smaller parts if you would like to. Don't forget to do Monday's and Tuesday's exercises as well as the dips for today! Have fun. You are going to get stronger!!
Dips are considered an upper-body pressing exercise that primarily build bigger and stronger triceps, but they also work the chest, shoulders, and even the back. In fact, Dips are one of the best exercises for developing overall upper-body strength and size.
Exercise #2 Tuesday Goal: 5 Minute Plank + 25 Push-Ups
Five minutes is a fair amount of time, so it would be best to work your way up to that time. You will be doing plank each day till Friday (and hopefully beyond) so you can work your way up to the full 5 minutes any time you are ready. See note below. Remember the GOAL is to do Monday's push-ups in addition to Tuesday's plank. Good Luck & get ready to get in good shape.
The plank strengthens your spine, your rhomboids, and trapezius, as well as your abdominal muscles, which naturally result in a strong posture as they grow in strength. Developing your posture can help improve a number of ailments, and prevent the onset of other ones. Good posture means you're keeping your bones aligned.
As a general guideline, Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City, recommends striving to do three sets of up to 60 seconds. “It's OK to start with shorter sets and work up to 60 seconds,” he says.
Additionally, planks don't just work your core: They work your entire body. Planks require your arms, your legs, and all of your abs, making them an all-encompassing workout and a more efficient way to exercise.
Exercise #1 Monday Goal: Try to do 25 push-ups today
You can do them all at once or break them into small parts throughout the day. Tuesday I will post another exercise with the goal of doing that exercise plus the push-ups. They will build from day to day so come Friday you will have 5 different exercises to do. Two video demonstrations (above) are there to help you: traditional push-ups and knee push-ups.
Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.
You can also do wall pushup variations for a strong chest, shoulders, and back. Pushups are one of the most effective bodyweight exercises you can incorporate into your routine. If the traditional push-up is a bit too much, wall pushups are a great starting point, and a good way to progress to the standard push-up.
Now that you have practiced juggling with 1 and 2 balls, it is time to try 3. Remember, you can practice with scarves first and then move to balls. The link above is a perfect demonstration of the steps you need to become a successful juggler. Watch the You-Tube video then take it step by step. Remember, to be successful you don't have to learn in one day, You must be successful with 1 ball, then 2 before moving on to 3. Practice 15 minutes a day and you will be surprised how much you can improve each day. Don't give up, it takes patience and perseverance to be a good juggler!
Click on the link above to watch the short "youtube" video clip about beginning juggling. Start with one scarf or handkerchief then work up to two. From there try one ball and then two. If you don't have balls that are similar size try lemons, limes, or oranges.
Missed This Week? Check out Frisbee Golf..........................
I want to challenge you to go to one of the Frisbee Golf Courses below that are located right here in the Kenai/Soldotna Area. Try playing the game of Frisbee Golf (Frolfing) and see how you like it. You can choose to keep score or just keep it simple and throw you Frisbee or Disc to try and get it into each of the targets. Most courses are similar to golfing in that they have either 9 or 18 holes (targets). If you are in need of a frisbee (disc) and don't have your own, please let me know, and we can try to connect so I can get you one to use for the week.
Birch Ridge Disc Golf Course
Located at 42223 Sterling Hwy Soldotna, just North of Soldotna
907-262-5270
18 Holes is $7 per person
Lots of space to throw a Frisbee and get some exercise at Birch Ridge Disc Golf Course
Soldotna High School Disc Golf Course
Located at 425 W. Marydale Ave. Course starts between the pool and the track; You will see a Disc Golf Target at the start of the course.
No Cost to play here!
9 Holes
Kenai Eagle Disc Golf Course
Located past Kenai Middle School at 114 South Tinker Lane near the Oilers Baseball Field; Parking is at end of Rd. on left
No Cost to play here!
9 Holes
Ryan Creek Disc Golf Course
Located in Kenai on Main St. Loop between the Library and Safeway on the Bernie Huss Memorial Trail
No Cost to play here!
9 Holes
Look for these signs to make your way around the Ryan Creek Disc Golf Course
River City Disc Golf Course
Located at 46188 Sterling Highway on the Tsalteshi Trails; Course starts behind the Skyview Middle School
No Cost to play here!
19 Holes
Look for targets (baskets) like these as you move through the Frisbee Golf Course of your choice!
This is a Disc Golf Target and you might see this if you go to a place that has a Frisbee Golf Course.
Use any Frisbee you have, it does not have to be a Disc Golf Frisbee like the pink one in the picture.
This is my station number 1, I am using the side of a building.
The orange paper in this picture is the target you are trying to hit with your Frisbee.
Here we used a hula-hoop and tried to get our Frisbee to fly through the hoop.
For station #3 we used a tree. The frisbee has to hit the white paper which is the target, or to make it easier, you can just have it hit anywhere on the tree.
Obstacle Dribbling.movSoccer
**Watch this dribbling exercise movie clip and then create your own obstacle course to dribble around with a soccer ball or any ball you have available. Let me know what you used to create your obstacle course.
**Also try this Soccer Square Dribbling on your own or with a parent or sibling. Watch this youtube video then give it a try. You could make a small square and do it inside, or try a bigger square and be outside.
Toe TapsToe Taps
Side TapsSide Taps
Pull BacksPull Backs
Drop TapsDrop Taps
Using a soccer ball or any ball you can find at home, try each of these ball-control drills above to sharpen your soccer skills. Feel free to send me an email or comment in our google classroom which was your favorite drill or which challenged you the most.
LINKS for Exercise and Brain Breaks
To Enter Our Google Classroom:
