Welcome to Day 1!

We are so happy that you are joining us for the Conquer Youth STEM Camp!

We hope that you are ready to have some cool experiences with Athletic Sciences, Obstacle Course Racing and STEM and gain some skills to help you design new unique obstacle for future Conquer Youth Races. Have fun exploring!

Pre Survey

What is OCR and Ninja?

Ninja Highlight - Jessica Beach

Pre Survey

Please complete the follow pre-survey before starting activities. You will find an English and Spanish version below. Thank you.

To learn more about Young Lions OCR please visit: Conquer Youth OCR

What is OCR and Ninja?

Obstacle Course Racing (OCR) is a sport in which a competitor, traveling on foot, must overcome various physical challenges in the form of obstacles. Races vary from mostly obstacles such as Ninja Warrior "Ninja Races", to track races, to urban and cross country events. Most courses include monkey bars, ropes, balance, mud, water, swinging, climbing and running (OCR). Sounds like a great time right!!!

Typical Obstacles

Don’t take them for granted. They are harder than they look. It takes a lot of training and conditioning to get through these obstacles, but with patience, practice and determination you can also be a ninja! The best part is you don't need fancy equipment to train. There are many basic bodyweight exercises you can do to train and become a ninja!

Ninja Highlight - Jessica Beach

Ninjas don't always follow a straight forward path. Check out Jessica's story of overcoming personal obstacles, joining the Army, working in the Aerospace Industry and becoming one of the strongest women in the Oklahoma Ultimate Ninja Athlete Association!

"Life is going to knock you down, over and over; but you have to get up and try again."

Day 1 Training

Let’s “jump” into today’s workout!

Jump rope for 1 minute (if you do not have a jump rope, you can jump in place)
Using a elastic workout band or towel, let’s first try some lateral deltoid raises:
- Place your feet in the center of the band or towel, holding the ends in each hand with your palms toward your body.
- Keeping your knees slightly bent, raise your arms so that they are straight out to the side at shoulder level.
- Slowly lower them back down to the starting position.
- Repeat 6 times

10 pushups, you are welcome to start on your knees. Be sure to keep your back straight!

Let’s try some squats:
- Stand with feet a little wider than hip width, toes facing front.
- Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
- Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
- Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
- Press into your heels and straighten legs to return to a standing upright position.
Repeat each step 3 times!
Easy stretch to cool down

Exploring Health

Staying healthy is for EVERYONE! Healthy means taking care of your body, mind and emotions. Throughout the week you will discover ways to stay healthy and keep healthy while at home or school.

Key Guidelines for Children and Adolescents

It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily:

Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorousintensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.

Key Guidelines for Adolescent Health

Checking Your Pulse

Your heart is a pump which pumps blood out around your body through your arteries. You can feel the blood pumping where the arteries are close to your skin. These are your pulse points, and if you feel gently with your fingertips you can count how fast your heart is beating.

The idea of aerobic (air-oh-bik) exercise is to get your heart pumping faster, which will exercise and strengthen your heart as well as the muscles that you are using in your body

Pulse Rate Activity

Physical Activity Recommendations for Kids

How to take your pulse

You can find your pulse in several places. Here is one easy place to find it.

To find your pulse in your neck

Put three fingers of your left hand onto your Adam's apple in your throat (that's the bit that sticks out and goes up and down when you swallow.)

Push gently down on one side of it, and you will find your pulse beating (you can feel it going up and down). It can be a bit tricky to find this pulse, so you may not be able to feel it. When you have found a steady beat, count how many beats in 30 seconds (use a watch or clock with a second hand).

Times your score by 2, and that will tell you your pulse rate per minute.

STEM@HOME

9 Must Know Facts About Sunscreen

What Causes Sunburns?

The sun can damage your skin

The sun can burn the top layer of your skin and too much sun can damage even the lower layers.

What causes the damage?

Ultraviolet radiation (UV) is the part of sunlight that causes damage to your skin.

There are 3 types of these rays, UVA, UVB and UVC.

UVB rays are the main cause of sunburn, suntan and skin damage.
UVA can also damage your skin.
Together they can cause sunburn, make skin look older and leathery looking, as well as cause more serious problems like skin cancer.

UVC rays don't reach the Earth's surface as they are blocked out by the Earth's atmosphere, including the ozone layer.

Sunscreen Experiment

Materials

4 pieces (you can cut/tear one full piece into smaller portions ) of black or dark blue construction paper

Different types of sunscreen, they can be different brands or levels of SPF

Sunny place to test them

Sunlight Exposure:

Smear some of each type of sunscreen on 1-3 pieces of dark construction paper careful not to cover the entire piece and place in a sunny area for 15 minutes.

TIP: Be sure to label each piece of paper with the type of no sunscreen used and "control" for the one with no sunscreen.

Be sure to check the paper every 5 minutes to see if you notice a difference.

At the end of the 15 minutes, what do you notice? Is one darker or lighter? Can you see where the rest of the paper (no sunscreen applied) is more faded from the sun and the parts with sunscreen are still darker?

What conclusions can you draw from this experiment?

This video will guide you through the simple process of applying the sunscreen. You can also make designs with your sunscreen like paint! After applying the sunscreen, put the paper out in the sun to dry.

Daily Reflection

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Welcome to Day 1!

We are so happy that you are joining us for the Conquer Youth STEM Camp!

We hope that you are ready to have some cool experiences with Athletic Sciences, Obstacle Course Racing and STEM and gain some skills to help you design new unique obstacle for future Conquer Youth Races. Have fun exploring!

Pre Survey

Please complete the follow pre-survey before starting activities. You will find an English and Spanish version below. Thank you.

To learn more about Young Lions OCR please visit: Conquer Youth OCR

What is OCR and Ninja?

Typical Obstacles

Ninja Highlight - Jessica Beach

Day 1 Training

Let’s “jump” into today’s workout!

Exploring Health

Key Guidelines for Children and Adolescents

Checking Your Pulse

Your heart is a pump which pumps blood out around your body through your arteries. You can feel the blood pumping where the arteries are close to your skin. These are your pulse points, and if you feel gently with your fingertips you can count how fast your heart is beating.

The idea of aerobic (air-oh-bik) exercise is to get your heart pumping faster, which will exercise and strengthen your heart as well as the muscles that you are using in your body

How to take your pulse

To find your pulse in your neck

STEM@HOME

What Causes Sunburns?

Sunscreen Experiment

Materials

Sunlight Exposure:

What conclusions can you draw from this experiment?

Daily Reflection

Questions or concerns, please contact info@tulastem.org