Period 8 Sleep

Hope you enjoyed your break.  We will finish out the semester using our blog to focus on lifestyle factors that influence our health. These lifestyle factors may seem minor but can have a huge impact on our well being. These posts will be a bit longer and will require you to do some reading.

Our first topic is sleep. Please read the following information on teens and sleep from The National Sleep Foundation.

Sleep is food for the brain. During sleep, important body functions and brain activity occur. Skipping sleep can be harmful — even deadly, particularly if you are behind the wheel. You can look bad, you may feel moody, and you perform poorly. Sleepiness can make it hard to get along with your family and friends and hurt your scores on school exams, on the court or on the field. Remember: A brain that is hungry for sleep will get it, even when you don’t expect it. For example, drowsiness and falling asleep at the wheel cause more than 100,000 car crashes every year. When you do not get enough sleep, you are more likely to have an accident, injury and/or illness.

FACTS:

•Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.

•Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm.

•Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.

•Teens tend to have irregular sleep patterns across the week — they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep.

•Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.

CONSEQUENCES:

Not getting enough sleep or having sleep difficulties can:

•Limit your ability to learn, listen, concentrate and solve problems. You may even forget important information like names, numbers, your homework or a date with a special person in your life;

•Make you more prone to pimples. Lack of sleep can contribute to acne and other skin problems;

•Lead to aggressive or inappropriate behavior such as yelling at your friends or being impatient with your teachers or family members;

•Cause you to eat too much or eat unhealthy foods like sweets and fried foods that lead to weight gain;

•Heighten the effects of alcohol and possibly increase use of caffeine and nicotine; and

•Contribute to illness, not using equipment safely or driving drowsy.

SOLUTIONS:
•Make sleep a priority. Review Teen Time in this toolkit and keep the Teen Sleep Diary. Decide what you need to change to get enough sleep to stay healthy, happy, and smart!

•Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.

•Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.

•No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.

•When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!

•Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.

•Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!

•If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.

•Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.

•When you hear your friends talking about their all-nighters, tell them how good you feel after getting enough sleep.

•Most teens experience changes in their sleep schedules. Their internal body clocks can cause them to fall asleep and wake up later. You can’t change this, but you can participate in interactive activities and classes to help counteract your sleepiness. Make sure your activities at night are calming to counteract your already heightened alertness.

For this weeks blog, answer the following questions:

How much sleep on average do you get each night and how does that compare to the recommended amounts in the information above?

What are some of the consequences of not getting enough sleep?

Which strategies listed above would help you to get more sleep

Period 7 Sleep

Hope you enjoyed your break.  We will finish out the semester using our blog to focus on lifestyle factors that influence our health. These lifestyle factors may seem minor but can have a huge impact on our well being. These posts will be a bit longer and will require you to do some reading.

Our first topic is sleep. Please read the following information on teens and sleep from The National Sleep Foundation.

Sleep is food for the brain. During sleep, important body functions and brain activity occur. Skipping sleep can be harmful — even deadly, particularly if you are behind the wheel. You can look bad, you may feel moody, and you perform poorly. Sleepiness can make it hard to get along with your family and friends and hurt your scores on school exams, on the court or on the field. Remember: A brain that is hungry for sleep will get it, even when you don’t expect it. For example, drowsiness and falling asleep at the wheel cause more than 100,000 car crashes every year. When you do not get enough sleep, you are more likely to have an accident, injury and/or illness.

FACTS:

•Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.

•Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm.

•Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.

•Teens tend to have irregular sleep patterns across the week — they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep.

•Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.

CONSEQUENCES:

Not getting enough sleep or having sleep difficulties can:

•Limit your ability to learn, listen, concentrate and solve problems. You may even forget important information like names, numbers, your homework or a date with a special person in your life;

•Make you more prone to pimples. Lack of sleep can contribute to acne and other skin problems;

•Lead to aggressive or inappropriate behavior such as yelling at your friends or being impatient with your teachers or family members;

•Cause you to eat too much or eat unhealthy foods like sweets and fried foods that lead to weight gain;

•Heighten the effects of alcohol and possibly increase use of caffeine and nicotine; and

•Contribute to illness, not using equipment safely or driving drowsy.

SOLUTIONS:
•Make sleep a priority. Review Teen Time in this toolkit and keep the Teen Sleep Diary. Decide what you need to change to get enough sleep to stay healthy, happy, and smart!

•Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.

•Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.

•No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.

•When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!

•Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.

•Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!

•If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.

•Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.

•When you hear your friends talking about their all-nighters, tell them how good you feel after getting enough sleep.

•Most teens experience changes in their sleep schedules. Their internal body clocks can cause them to fall asleep and wake up later. You can’t change this, but you can participate in interactive activities and classes to help counteract your sleepiness. Make sure your activities at night are calming to counteract your already heightened alertness.

For this weeks blog, answer the following questions:

How much sleep on average do you get each night and how does that compare to the recommended amounts in the information above?

What are some of the consequences of not getting enough sleep?

Which strategies listed above would help you to get more sleep

Period 5 Sleep

Hope you enjoyed your spring break.  We will finish out the semester using our blog to focus on lifestyle factors that influence our health. These lifestyle factors may seem minor but can have a huge impact on our well being. These posts will be a bit longer and will require you to do some reading.
Our first topic is sleep. Please read the following information on teens and sleep from The National Sleep Foundation.

Teens and Sleep

Sleep Topics

Sleep is food for the brain. During sleep, important body functions and brain activity occur. Skipping sleep can be harmful — even deadly, particularly if you are behind the wheel. You can look bad, you may feel moody, and you perform poorly. Sleepiness can make it hard to get along with your family and friends and hurt your scores on school exams, on the court or on the field. Remember: A brain that is hungry for sleep will get it, even when you don’t expect it. For example, drowsiness and falling asleep at the wheel cause more than 100,000 car crashes every year. When you do not get enough sleep, you are more likely to have an accident, injury and/or illness.
FACTS:

•Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.
•Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm.
•Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.
•Teens tend to have irregular sleep patterns across the week — they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep.
•Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.
CONSEQUENCES:
Not getting enough sleep or having sleep difficulties can:
•Limit your ability to learn, listen, concentrate and solve problems. You may even forget important information like names, numbers, your homework or a date with a special person in your life;
•Make you more prone to pimples. Lack of sleep can contribute to acne and other skin problems;
•Lead to aggressive or inappropriate behavior such as yelling at your friends or being impatient with your teachers or family members;

•Cause you to eat too much or eat unhealthy foods like sweets and fried foods that lead to weight gain;

•Heighten the effects of alcohol and possibly increase use of caffeine and nicotine; and

•Contribute to illness, not using equipment safely or driving drowsy.

SOLUTIONS:

•Make sleep a priority. Review Teen Time in this toolkit and keep the Teen Sleep Diary. Decide what you need to change to get enough sleep to stay healthy, happy, and smart!

•Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.

•Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.

•No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.

•When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!

•Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.

•Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!

•If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.

•Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.

•When you hear your friends talking about their all-nighters, tell them how good you feel after getting enough sleep.

•Most teens experience changes in their sleep schedules. Their internal body clocks can cause them to fall asleep and wake up later. You can’t change this, but you can participate in interactive activities and classes to help counteract your sleepiness. Make sure your activities at night are calming to counteract your already heightened alertness.

For this weeks blog, answer the following questions:


How much sleep on average do you get each night and how does that compare to the recommended amounts in the information above?

What are some of the consequences of not getting enough sleep?

Which strategies listed above would help you to get more sleep

Period 5 Weight Training Importance of Mobility

We are spending a considerable amount of time trying to get strong and learning proper form for exercises that will help us get stronger.  It is important that we not lose focus on the importance of mobility.  Mobility refers to the body's ability to move a joint through a full range of motion. 

We work on our mobility as we lift, by taking our muscles through a full range of motion but sometimes that is not enough, or we have issues that prevent us from reaching full range and we need to do other exercises.

This weeks blog is a test of your knowledge and my teaching.  We have been performing mobility exercises all semester and I am interested to see if you can match the exercises with the joints they are intended to mobilize.  Use the below matching activity to test your knowledge on mobility.  Match the exercise on the left with the joint or area it mobilizes on the right.  When answering the blog just put the number of the exercise with he letter for the joint.

1. Leg Swings                                                             A. Ankles
2. Pass Throughs/Dislocates                                    B. Hips
3. Bottom of Squat Holds                                         C. Knees
4. Feel Goods                                                            D. Shoulders
5. Quad Stretch                                                          E. Lower Back
6. Hamstring Stretch                                                 F. Groin

Period 7 Team Handball

We are well into our team handball season and I am very impressed with the participation of everyone in the class.  I have seen some epic goals and some amazing saves.  For this weeks blog let me know what strategies your team has developed to help you score in the games.

Period 8 Weight Training Mobility

We are spending a considerable amount of time trying to get strong and learning proper form for exercises that will help us get stronger.  It is important that we not lose focus on the importance of mobility.  Mobility refers to the body's ability to move a joint through a full range of motion. 

We work on our mobility as we lift, by taking our muscles through a full range of motion but sometimes that is not enough, or we have issues that prevent us from reaching full range and we need to do other exercises.

This weeks blog is a test of your knowledge and my teaching.  We have been performing mobility exercises all semester and I am interested to see if you can match the exercises with the joints they are intended to mobilize.  Use the below matching activity to test your knowledge on mobility.  Match the exercise on the left with the joint or area it mobilizes on the right.  When answering the blog just put the number of the exercise with he letter for the joint.

1. Leg Swings                                                             A. Ankles
2. Pass Throughs/Dislocates                                    B. Hips
3. Bottom of Squat Holds                                         C. Knees
4. Feel Goods                                                            D. Shoulders
5. Quad Stretch                                                          E. Lower Back
6. Hamstring Stretch                                                 F. Groin

March Madness All periods Read and Complete this post

It is that time of the year, arguably the most exciting time in all of sports.  The NCAA basketball tournament has become a large part of our society and as such we are going to learn how to fill out a bracket and track your progress all the way to the national championship game.

There are a couple of ways to do this.  First if you have a CBS sports line account or are comfortable with signing up for one use this link http://wootton.mayhem.cbssports.com/   to get to our class bracket.  Once you are logged in, you can fill out your bracket and then submit it.  The web site will keep track of everything and you just need to sign in for updates. 

The second way to fill out a bracket is to go here http://d.yimg.com/j/r/ncaab/tourneybracket print off a copy of the bracket and fill it out yourself and hand it in to me.  I will put it into the system and we will track your progress through class.

A couple of things to keep in mind when filling out your brackets.  The numbers next to the team names represent the teams seeding.  A team is seeded based on their performance during the season, so theoretically the higher the seed the better the team.  However, what makes the tournament so exciting is that any team can win at any time and upsets happen every year.  Your strategy for picking is up to you.  Some use seeds, some use team colors or mascots.  Some seek Divine intervention.  Whatever method you use, just make sure your picks are in by Thursday.

Good luck and there are fabulous prizes for the winner.

Let me know in class if you have any questions.