Physical Education and Health
CMS Students: refer to the 'Cyclones PE & Health' Google Classroom that has been shared with you for the most up to date posts...This page is designed for others within RDPSD to view :)
Post 9: Boks Kids
Looking for fun ideas on how to stay active? Check out Boks at Home by Boks Kids. Boks is a free resource designed by Reebok to get kids active. Boks at home has lots of different resources that can be used to have fun and be active. They lead online workouts weekdays at 10am MST on their BoksKidsCanada Facebook page. I’ve attached their Boks Bursts at Home Pack and the Boks Physical Activity Fun Pack that have all been designed with a variety of different fun activities that can be done at home to stay healthy. If you have younger siblings at home, these activities would be a great way for you to take leadership and assist them in staying active. We encourage you to try these resources out. Hope these resources are helpful! Stay active everyone!
https://www.bokskids.ca/boks-at-home/
https://www.facebook.com/BOKSKidsCanada/
https://drive.google.com/file/d/1-DONF5ii9RzMMustdBnRyR38vL_yaMTD/view
https://drive.google.com/file/d/1-62vXlihXdH91RFlZyG1pLWfth2dsVqS/view
https://drive.google.com/file/d/1-5r0wuyHQymo9XfYMOzL7heyMOQDkzQM/view
Post 8: Make your own Stacking Cups
Check out the photos and the links below for another fun activity you can do at home...I made my own set using plastic cups and simply drilling or punching holes in the bottoms. In the first photo I used a punch tool and a nail to poke holes in the cups. The only downside here was with a lack of patience I ended up bending the edges of some cups which made them stick to one another a little more often, but if you're careful and do this one cup at a time you should have no issues. In the latter photos when using a drill I was able to easily drill through sets of 4-6 cups at a time with no issues so long as I was sure to hold the drill nice and straight up and down. See the links for a nation wide family stacking challenge, other stacking videos including fitness workouts with speed stacks, and lastly a link to a current promotion if you're lucky enough to have some allowance money around that isn't being spent on video games :~)
Stacking From Home (Sport Stacking)https://www.speedstacks.ca/home/
Speed Stacks Store (Sport Stacking)https://www.speedstacks.ca/store/retail/
Post 7 : Nutrition
Nutrition is a key component to overall health and well being. What we eat has a large impact on how we feel. With many people at home right now, we have a great opportunity to learn about healthy eating and establish healthy eating habits that can positively impact our lifestyle for years to come. The government of Canada released a re-modeled Canada's Food Guide in 2019. This guide has great information on how to make eating healthy a daily habit. Check out the links below to learn more. I've also attached a few links with recipes and ideas that you can try at home with your families. We encourage you to show your parents the ideas and recipes that look delicious to you, and add ingredients to your next grocery store visit or home delivery. Prepping and eating meals together is a great way to connect with family members. Connection with others is a key component to social well being, which is limited these days when our regular school and other activity routines are disrupted. Hope these resources are useful. Stay healthy and happy!
https://food-guide.canada.ca/en/tips-for-healthy-eating/teens/
Post 6: Make your own Mini Ping Pong
Hey Guys, sorry for the long post today! I wanted to give you a way to be active and have fun at home with family while working on hand eye coordination, concentration, muscle tone, and even cardio depending on how long you play...So, today I made my own mini ping pong table (well net anyway) and paddles. You would of course need your own ball, and if you do not have a ping pong ball on hand then a tennis ball, racquetball ball, or bouncy ball should do the trick, so long as it has some bounce to it and won't dent the walls (I even tested a golf ball which worked on a concrete countertop surface, but seemed a little dangerous)! Keep in mind with this that you can of course modify and use whatever supplies you have on hand; I like to check the recycling bin first and go from there! Also, you can forego the paddles if you wish and just use your hands, but really it doesn't take that long to make the paddles so you might as well get it done so all players are utilizing similar equipment.
The ideal height from top of net to table surface for whichever style of net you want to make is about 15 cms. The idea with this is to build your portable net that can then be used in a variety of different areas...you just need a hard surface to place it on and away you go!
Supply list: cardboard, tape, Dixie/Solo style plastic cups (not necessary for 'EASY' Net design, but used to trace for paddle making, and as base pieces in 'PRO' Net design), plastic cutlery, scissors, and eye protection (might come in more handy when done depending on who you play against)
Racquet build: 1) Use a Dixie/Solo cup (red plastic cups) to trace a round racquet head on cardboard, if no Dixie cups then try a very small bowl; 2) Cut out the racquet head; 3) Use first cut out as a template for other racquet head pieces (you will want to trace 2 racquet head pieces per racquet; 4) Attach racquet head 1 to plastic knife with tape; 5) Apply rolled up tape to 'inside' of racquet head 1 and use cardboard shims inside your tape so that it acts as a spacer between the two pieces of cardboard that will make up your racquet head; 6) press down firmly on a flat surface with your 2nd cutout on top of the first cutout and piece of cutlery; 7) If you wish, you can build up a handle by twisting tape and wrapping it around the plastic cutlery knife handle, and then go over top of the twists with another layer of tape. Customize your racquet faces as you like with cool designs :)
Net Build: Determine the width of your playing surface, and then select cardboard that can span that width...you can always tape pieces together, and don't forget it's MINI ping pong so don't make it too wide
1) EASY Net - Using one piece of cardboard make a crease at around 16 cms in from the long edge, then another crease around 12 cms. past the first crease, and then cut your cardboard 16 cms. Past the second crease. Ultimately you should have 2 outer flaps which are 16 cms. from their outer edge to the inner crease, and a middle section between them which is around 12 cms from crease to crease which will be the the 'bottom'; 2) Fold the outer flaps in towards each other, and apply tape to the top ridge and you're all set! Again this style is one piece of cardboard folded into a triangular prism and taped on the top...Customize your net as you like with cool designs :)
1) PRO Net - It's actually still quite amateurish but looks a little more like an actual ping pong net...Cut a flap of cardboard (again whichever width you need for your playing surface) at a height of 14-14.5 cms.; 2) Using 2 Dixie/Solo cups (note that paper cups can be used here as well for base pieces but are a bit too small for racquet head tracing, I recommend reinforcing the top rim of the paper cups with tape prior to cutting as they're prone to ripping apart), cut around the bottom of the cup to remove the bottom 2-3 cms.; 3) Now cut slits down the sides of both cups straight across from one another right to about 1 cm. below the 'top' rim of the cup, remove the plastic that is in the middle of the slits you have cut as that is where your cardboard will go...with that said make these slits close to the same width as that of your cardboard-you will cut 4 total, 2 in each cup; 4) Set your cups with the tops down on the playing surface, Insert your cardboard cutout flap into the slits in the Dixie/Solo cups and you're all set! Customize your net as you like with cool designs :)
Post 5: Managing Stress and Anxiety
Negative stress and anxiety are possibly at an all time high for some of us right now. I think it is of critical importance for us to be educated about what those words really mean and how they are normal human functions that also help us survive and thrive on a daily basis. If you're experiencing negative anxiety and stress right now and have a mobile device that can download apps, then check out the Woebot site for a link to their apps where you can have your own personal robot buddy who will check in with you and share some valuable tips and videos to brighten your day, and do daily mood check-ins to see if you might be in need of more help. Woebot uses a "Cognitive Behaviour Therapy" style that is used by many healthcare professionals (so it's legit!). I've also included some websites that you can read through for resources if you do not have app access, or if you just want more information! One thing I can't help but point out is that all of the research mentions physical activity as one of the absolute best (if not THE BEST) ways to cope with negative stress and anxiety!!!
https://www.anxietycanada.com/learn-about-anxiety/anxiety-in-youth/
https://www.anxietycanada.com/articles/w-i-n-t-e-r-stress-busting-tips-by-dr-melanie-badali/
https://www.stressstrategies.ca/coping-with-stress
Post 4: Rebels Challenge
The Red Deer Rebels have created an amazing program called the Brain Train Pledge. It is a 4 week program created to keep our minds and bodies healthy. Nice thing is that our previous Fitness Challenge fits in perfectly as part of the Physical Activity component of the Brain Train Pledge. The ‘Core’ subject work also fits into the Brain Train pledge as Learning/School work. The beauty of the Pledge is that individuals can win some sweet prizes from the Red Deer Rebels. Check out the attachments below to get the exact details about this program. If this is of interest to you, visit the Brain Train Pledge link through the Red Deer Rebels website attached below to submit your Pledge. Stay healthy and happy!
https://reddeerrebels.com/braintrain-pledge
https://cdn.whl.ca/uploads/red-deer_rebels/2020/03/24162247/BrainTrainform.pdf
Post 3: Daily exercises and Family Fitness Challenge
Nothing gets the blood flowing and helps you stay more engaged with your friends, family, and schoolwork like doing some daily exercise. At CMS we started an optional 14 day fitness challenge for staff and students using body weight exercises as they are easy to do anywhere in your residence without any equipment required. Feel free to check out this link for a variety of different body weight exercises and we encourage you to create your own family fitness challenge to get your friends and family members engaged in the battle against becoming sedentary!
https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere
Post 2: Yoga to start (or end) the day
A great way to start the morning or end the day...or at any point in the day really! The first link is aptly named because your classroom is now wherever you are, so you can really do this one anywhere (no Yoga mat - or laying down - required). The last video link is taught by a 14 year old and has a nice handful of minutes of Savasana at the end...if you don't know what that is, then check out the last link as it's tougher to master than it looks, but we've never had more time in our lives - and maybe never had a higher communal need either - to practice mastering Savasana!
~Namaste
https://www.youtube.com/watch?v=Td6zFtZPkJ4
https://www.youtube.com/watch?v=7kgZnJqzNaU
https://www.youtube.com/watch?v=-6erFaJZqP4
https://www.yogajournal.com/practice/corpse-pose
Post 1: Get outside and walk, or ski indoors if you’re stuck!
Hey Everyone...well it is a different, unique, and unusual time in our world to say the least. During a time like this it is very easy to feel stuck indoors and to become sedentary which is really bad for our overall health and wellness. Working some physical activity and active fun into your day can be a real key to remaining positive, optimistic, and healthy during such a strange and stressful time. Our first handful of posts will serve to get the ball (you) rolling and provide some simple but valuable ideas that you can be implementing on a daily basis to stay healthy and active starting right away! Please note that everyone should keep their eyes/ears on the latest daily updates from our health officials in regards to time spent outdoors as things are changing on a daily basis. A few links attached to this post as well to help get you started :)
https://www.reddeer.ca/about-red-deer/city-maps/map-catalogue/parks-and-trails/
https://playtivities.com/you-can-ski-indoors-with-cardboard-skis/