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                <title>Friday, May 24, 2013</title>
                <description><![CDATA[DAILY BULLETIN Friday, May 24, 2013 GENERAL BUSINESS: Attention Staff and Students: There will be NO school on Monday, May 27 th in observance of Memorial Day. (5/24) Senior excursion permission slips are due TODAY by 2:00 p.m. to Ms. Mintz in the Activities office. No exceptions. (5/24) Are you interested in being on Student Council next year? Would you like to be an officer or a Student Council Representative? What abouta commissioner? Come pick up an application in room 81, get it signed and return to Mrs. Montoya by May 29 th . (5/24 - 5/29) Attention all students&amp;ndash; Are you looking to get into the best shape of your life? Are you interested in a Fall sport or something that will help you train for a winter or spring sport? Come and join the Cross Country team. Check with Coach Johnson to make sure you have a physical on file. We have already started, so get out there and bring a friend! (5/22 - 5/28) SAT Tutoring for English will be held next Wednesday, May 29 th in room 33 from 6 &amp;ndash; 7 pm. (5/24) Have you ever wanted to make a movie? Have you ever wanted to be the stunt man in an action film? Well, now is your chance. The Los Angeles Film and Recording School will be here TODAY to do a presentation of the ins and outs of the film industry. Get the permission of your fifth period teachers and come to the Career Center to sign up. (5/24) WILDCAT MEETINGS: Attention all girls interested in playing tennis!! There will be a meeting TODAY during lunch in room 43 to discuss the upcoming season. Please be prompt! (5/24) ]]></description>
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                <pubDate>Fri, 24 May 2013 00:00:00 -0700</pubDate>
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                <title>Thursday, May 23, 2013</title>
                <description><![CDATA[DAILY BULLETIN Thursday, May 23, 2013 GENERAL BUSINESS: Attention Staff and Students: There will be NO school on Monday, May 27 th in observance of Memorial Day. (5/22 &amp;ndash; 5/24) Senior excursion permission slips are due this Friday, May 24 th by 2:00 p.m. to Ms. Mintz in the Activities office. No exceptions. (5/22 - 5/24) Class election paper work is in room 82. Pick up an application and turn it in by May 29 th !! (5/23 &amp;ndash; 5/29) All track and field athletes need to turn in uniformsTODAY at lunch to the track storage room. Coach Morton will be accepting uniforms from lunch until 2:00 p.m. after school. This is the last day to turn them in beforeyouare charged for them and will be unable to participate in spring or summer or fall sports programs until the account is settled. (5/24) Attention all students&amp;ndash; Are you looking to get into the best shape of your life? Are you interested in a Fall sport or something that will help you train for a winter or spring sport? Come and join the Cross Country team. Check with Coach Johnson to make sure you have a physical on file. We have already started, so get out there and bring a friend! (5/22 - 5/28) SAT Tutoring for English will be held next Wednesday, May 29 th in room 33 from 6 &amp;ndash; 7 pm. (5/23 - 5/24) Have you ever wanted to make a movie? Have you ever wanted to be the stunt man in an action film? Well, now is your chance. The Los Angeles Film and Recording School will be here on Friday May 24 th to do a presentation of the ins and outs of the film industry. Get the permission of your fifth period teachers and come to the Career Center to sign up. (5/17 - 5/24) ]]></description>
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                <pubDate>Wed, 22 May 2013 00:00:00 -0700</pubDate>
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                <title>Wednesday, May 22, 2013</title>
                <description><![CDATA[DAILY BULLETIN Wednesday, May 22, 2013 GENERAL BUSINESS: Attention Staff and Students: There will be NO school on Monday, May 27 th in observance of Memorial Day. (5/22 &amp;ndash; 5/24) Senior excursion permission slips are due this Friday, May 24 th by 2:00 p.m. to Ms. Mintz in the Activities office. No exceptions. (5/22 - 5/24) Attention all students&amp;ndash; Are you looking to get into the best shape of your life? Are you interested in a Fall sport or something that will help you train for a winter or spring sport? Come and join the Cross Country team. Check with Coach Johnson to make sure you have a physical on file. We have already started, so get out there and bring a friend! (5/22 - 5/28) Attention Girl&amp;rsquo;s interested in playing tennis! There will be a meeting TODAY in room 43 at lunch to discus the upcoming season. Please be prompt! (5/22) SAT Tutoring for English will be held on concurrent Wednesdays, May 22 nd (tonight) and 29 th in room 33 from 6 &amp;ndash; 7 pm. (5/23 - 5/24) Have you ever wanted to make a movie? Have you ever wanted to be the stunt man in an action film? Well, now is your chance. The Los Angeles Film and Recording School will be here on Friday May 24 th to do a presentation of the ins and outs of the film industry. Get the permission of your fifth period teachers and come to the Career Center to sign up. (5/17 - 5/24) Have you ever considered what an Entrepreneur does? TODAY an Entrepreneur will be here to explain the ins and outs of their daily routine. If you are interested in signing up, come in to the Career Center and get a permission slip. (5/22) WILDCAT MEETINGS: Freshmen class will be having a meeting today in room 61 at lunch. We will be discussing our upcoming car wash. All officers and representatives must attend, but all Freshmen are welcome. There will be snacks!! (5/22) ]]></description>
                <link>http://tphs-morongousd-ca.schoolloop.com/news/view?id=1368363800995</link>
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                <pubDate>Tue, 21 May 2013 00:00:00 -0700</pubDate>
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                <title>Tuesday, May 21, 2013</title>
                <description><![CDATA[DAILY BULLETIN Tuesday, May 21, 2013 GENERAL BUSINESS: Have you ever wanted to make a movie? Have you ever wanted to be the stunt man in an action film? Well, now is your chance. The Los Angeles Film and Recording School will be here on Friday May 24 th to do a presentation of the ins and outs of the film industry. Get the permission of your fifth period teachers and come to the Career Center to sign up. (5/17 - 5/24) Have you ever considered what an Entrepreneur does? On Wednesday, May 22 nd an Entrepreneur will be here to explain the ins and outs of their daily routine. If you are interested in signing up, come in to the Career Center and get a permission slip. (5/17 - 5/22) ]]></description>
                <link>http://tphs-morongousd-ca.schoolloop.com/news/view?id=1368363653211</link>
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                <pubDate>Mon, 20 May 2013 00:00:00 -0700</pubDate>
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                <title>Monday, May 20, 2013</title>
                <description><![CDATA[DAILY BULLETIN Monday, May 20, 2013 GENERAL BUSINESS: Have you ever wanted to make a movie? Have you ever wanted to be the stunt man in an action film? Well now is your chance. The Los Angeles Film and Recording School will be here on Friday May 24 th to do a presentation of the ins and outs of the film industry. Get the permission of your fifth period teachers and come to the Career Center to sign up. (5/17 - 5/24) Have you ever considered what an Entrepreneur does? On Wednesday, May 22 nd an Entrepreneur will be here to explain the ins and outs of their daily routine. If you are interested in signing up, come in to the Career Center and get a permission slip. (5/17 - 5/22) ]]></description>
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                <pubDate>Sun, 19 May 2013 00:00:00 -0700</pubDate>
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                <title>The Easiest Way to Live Longer</title>
                <description><![CDATA[The Easiest Way to Live Longer Did you know that every minute you walk can extend your life by 1.5 to 2 minutes? In addition, many studies show that people who walk regularly live longer, weigh less, have lower blood pressure, and enjoy better overall health than non-walkers. Ready to lace on your shoes? If you want to add to the amount of walking you do, just clip on a pedometer. That simple action actually increases your physical activity by over 2100 steps per day, a review that pooled data from 26 studies found. Here&amp;rsquo;s a look at ten benefits of walking. Walking Increases Your Lifespan Walking more than an hour a day improves life expectancy significantly, a 2011 study showed. The researchers looked at 27,738 participants between the ages of 40 and 79 over a 13-year period. Surprisingly, their lifetime medical costs did not increase&amp;mdash;even though they lived longer. &amp;ldquo;An increase in walking time at the population level would bring about a tremendous change in people&amp;rsquo;s health and medical cost,&amp;rdquo; the study authors wrote. Walking Wards Off Diabetes Just thirty minutes of walking a day can prevent diseases such as type 2 diabetes, a 2002 study looking at both overweight and average weight men and women in a population at high risk for the disease showed. If you already have diabetes, walking is helpful for you, too. A mile or more daily cuts your risk of death from all causes in half, according to a 2007 study. Walking Keeps Your Mind Sharp Walking 72 blocks a week (around six to nine miles) helps increase grey matter, which in turn lowers the risk of suffering from cognitive impairment&amp;mdash;or trouble with concentration, memory and thought, according to a study which looked at 299 seniors over a nine-year period. Furthermore, walking five miles per week can provide some protection to the memory and learning areas of the brains of those already suffering from Alzheimer&amp;rsquo;s disease or mild cognitive impairment, and lead to a slower decline in memory loss. Walking Helps Lower Blood Pressure Walking just 30 minutes a day, three to five days a week&amp;mdash;even when the 30 minutes are broken into three ten-minute increments&amp;mdash;has been found to significantly lower blood pressure. Walking is Great for Bone Health Putting one foot in front of the other for about a mile a day led to improved bone density in post-menopausal women, and slowed the rate of bone loss from the legs, according to a 1994 study. &amp;ldquo;It takes walkers four to seven years longer to reach the point of very low bone density, study leader Dr. Krall told the New York Times. Walking Cuts the Risk of Stroke Walking about 12.5 miles a week or more cut the risk of stroke in half, according toa study looking at over 11,000 Harvard University alumni with an average age of 58. Walking Improves Your Mood If you&amp;rsquo;re feeling down in the dumps, walking is a quick and easy solution. Just thirty minutes on a treadmill reduces feelings of tension and depression, according to research published in the British Journal of Sports Medicine. In fact, the study found that walking lifted moods more quickly than anti-depressants did (and with fewer side effects).And the more people walk, the better their mood and energy, says California State University Long Beach professor Robert Thayer, based on a study looking at 37 study participants over a 20-day period. Walking Torches Calories Just 20 minutes of walking a day will burn 7 pounds a year. The effects are even more dramatic when you add in some dietary changes as well. Walking Improves Insomnia Having trouble sleeping at night? Try taking a brisk 45-minute walk in the morning five days a week, and your sleep may improve significantly, according to research from the Fred Hutchinson Cancer Research Center in Seattle, which looked at women from the age of 50-74. (Walking in the evening, however, sometimes has the opposite effect&amp;mdash;so keep an eye on when you&amp;rsquo;re exercising and what your sleep patterns are.) Walking is Good for the Heart Women who took brisk walks for three or more hours per week reduced their risk of heart disease by 30-40 percent, according to an analysis of over 72,000 women aged 40-65, who were enrolled in the prospective Nurses&amp;rsquo; Health Study. Heart attacks kill more US women than men annually. However, the benefits of walking aren&amp;rsquo;t limited to one gender. A different study showed that walking can cut the risk of coronary heart disease in half for men between the ages of 71 and 93. ]]></description>
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                <pubDate>Tue, 7 May 2013 00:00:00 -0700</pubDate>
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                <title>Exercise for Glycemic Control</title>
                <description><![CDATA[Aerobic Exercise or Resistance Training for Glycemic Control? Exercise is a vital part of the management of diabetes. Exercise can improve glycemic control. I have seen several clients who have been able to lower their glucose and either decrease their diabetes medications, or not even have to start on meds, because they exercised regularly. This is especially true for older adults who have lost muscle mass with aging. Recommendations from the ADA The American Diabetes Association recommends 150 minutes per week of moderate-intensity aerobic physical activity such as brisk walking, spread over three days. The ADA also stipulates that you shouldn&amp;rsquo;t go more than two consecutive days without exercise. And, in addition to these aerobic workouts, the ADA also recommends at least two sessions per week of resistance training&amp;mdash;sometimes called endurance exercises--activities like weight lifting, resistance bands, or pull-ups and push-ups. In other words, both aerobic exercise and resistance training are important. Glycemic control Several studies have shown that resistance exercises improve insulin sensitivity; however, aerobic (or endurance) exercises can accomplish this as well. So the question is, which will improve glycemic control more, aerobic exercise or resistance training? Answering this question A study published in Diabetologia from the Netherlands gives a clear answer. All the participants had either type 2 diabetes or prediabetes and all wore continuous glucose monitors that assessed their glycemic control. The interventions being tested were: no exercise, resistance exercise, or aerobic/endurance exercise. All participants ate a standardized diet so that diet changes would not be a complicating factor. The results showed that&amp;hellip;&amp;middot; Resistance exercise reduced the amount of hyperglycemia (defined as glucose 180 mg/dl) by 35 percent over the next 24 hours following the exercise.&amp;middot; Aerobic exercise reduced hyperglycemia by 33 percent for 24 hours post exercise. Since the two kinds of exercise improved glycemic control about equally--no statistical difference was found between their effects&amp;mdash;the researchers concluded that both types of exercise can be used interchangeably. Your workouts So what does all this mean? First, if you don&amp;rsquo;t exercise regularly, maybe hearing about this study&amp;rsquo;s results will give you some motivation to start: Exercise reduced hyperglycemia by over 30 percent for the 24 hours following a workout. If you already exercise, make sure that your regimen includes both aerobic and resistance exercises&amp;mdash;and remember that you don&amp;rsquo;t have to do both types of workout on the same day. Spread them out and enjoy the benefits of improved glycemic control. ]]></description>
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                <pubDate>Wed, 1 May 2013 00:00:00 -0700</pubDate>
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                <title>Children and Running</title>
                <description><![CDATA[Children and Running You know it&amp;rsquo;s important to help your kids develop the exercise habit so they can grow to be healthy, active adults. So, if your children have expressed an interest in running or a desire to participate in a race or two, don&amp;rsquo;t discourage them! Running is a great natural sport that requires very little equipment. The important thing is to let them determine their own pace and to run only if it&amp;rsquo;s fun and enjoyable. A Few Precautions Before Getting Started Check with a physician to rule out any physical limitations that may prevent your child from participating in a running program. Keep in mind that children&amp;rsquo;s bodies, although young and energetic, are not capable of performing at the same level as an adult&amp;rsquo;s. For example, kids are more sensitive to heat, so it is essential that they drink plenty of water and avoid running in the heat of the day. &amp;ldquo;Children have a higher body mass to skin surface ratio and may not be able to dissipate heat as well as adults,&amp;rdquo; says Dr. Gabe Mirkin, a board-certified specialist in sports medicine and pediatrics. As muscles begin to heat up, it is okay to begin running. Also, show them how to stretch their calves, hip flexors and hamstrings after cooling down at the end of each run. Finding Their Form Since running is a natural action, most children will develop their own form. Encourage your child to relax his or her hands and face while running. A scrunched face and clenched fists indicate tension, which usually means the intensity is too high and the child is straining rather than having fun. Like adults, kids should be able to carry on a conversation while running and should be able to smile. Urge them to slow down if necessary and keep their shoulders relaxed while steadily and smoothly swinging their arms. To help them avoid slapping their feet on the ground, have children imagine running on light feet. For example, rather than pounding like a herd of elephants, tell them to run as if they are angels running on clouds or tigers running very lightly so they don&amp;rsquo;t scare their prey. How far should they go? Children will gauge their own limitations, so always listen when they say it&amp;rsquo;s time to stop. Children should run only as far as they are comfortable. Lyle Mitcheli, M.D., director of the Division of Sports Medicine at Children&amp;rsquo;s Hospital in Boston, recommends that children under the age of 14 run no farther than three miles at a time. The reason, he says, is that bones are still growing and the growth cartilage at the ends of the bones is softer than adult cartilage and more vulnerable to injury. Don&amp;rsquo;t put pressure on your child to run. Encourage kids to come with you on short runs, but keep the pace slow enough that they can talk to you, and stop when they are tired. Kids should not begin running races above 5 kilometers (3.1 miles) until they are at least of high school age. Most marathons will not allow athletes under the age of 18 to enter due to possible skeletal injuries. Although running requires minimal equipment, it is important to invest in some supportive running shoes for your children. Look for a high-quality shoe that is made for running, with proper cushioning in the forefoot and heel, as well as arch support. Depending on how often your child runs, replace running shoes as soon as they show signs of breakdown, which usually occurs after about three months. Set Attainable Goals For children, the goal of running is to stay in shape and have fun, with a greater emphasis on the fun. Running fast or winning races is less important and may cause children to dislike exercise or abandon it altogether. Focus instead on improving your children&amp;rsquo;s self-esteem by praising their efforts and helping them reach their goals. Chances are that if they enjoy running and feel a sense of pride when they are finished, they will remain active for life. Additional Resources Pediatrics&amp;mdash;Overuse Injuries, Overtraining, and Burnout in Child and Adolescent Athletes: Runner&amp;rsquo;s World&amp;mdash;Kids&amp;rsquo; Running Guide: ]]></description>
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                <pubDate>Wed, 17 Apr 2013 00:00:00 -0700</pubDate>
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                <title>Exercise and Asthma</title>
                <description><![CDATA[Exercise and Asthma Asthma is an increasingly common lung disease in the U.S. People who have asthma have inflamed and highly irritable airways. When the airways are exposed to irritants, they narrow, making breathing more difficult. Signs of asthma include wheezing, coughing, chest tightness and difficulty breathing, especially at night and early in the morning. Common irritants include tobacco smoke, air pollution, viral infection and allergens like dust mites and cat dander. Vigorous exercise also can act like an irritant by triggering airway spasm and narrowing. This is referred to as exercise-induced asthma. The ABCs of Exercise-induced Asthma About five to 10 minutes into a strenuous soccer game you start to cough and feel short of breath. You tell yourself that you&amp;rsquo;re out of shape and recommit to your resolution to participate in vigorous cardiovascular exercise at least three days per week. But then, the next time and the time after that the same feelings of difficulty breathing set in. You finally go visit your doctor, who tells you that you have asthma. But this only happens with exercise, you say. If that&amp;rsquo;s the case, you&amp;rsquo;re one of 5 to 10% of people with asthma who only experience symptoms with exercise. On the other hand, 90% of people with asthma have exercise-induced symptoms. Exercise-induced asthma attacks may start during exercise or shortly after exercise. These episodes tend to be shorter than attacks with other triggers. Many people with asthma avoid exercise, thinking it will do more harm than good. The truth is that people with asthma can experience the same benefits from exercise as everyone else. And with the proper precautions, the risks are significantly lessened. Exercising With Asthma First, have a thorough medical evaluation and obtain your doctor&amp;rsquo;s permission before beginning an exercise program. Your doctor will probably prescribe you a medicine to help keep your airways open during exercise. For example, you may be instructed to take albuterol, a short-acting inhaled bronchodilator, 15 minutes before exercise to prevent symptoms for up to about four hours. Once you receive clearance from your doctor, consider the following exercise guidelines: Always have medication nearby for use in the event of an asthma attack. Be aware of early signs of an asthma attack, such as shortness of breath and coughing. Take extra time (aim for 15 minutes) to warm up before exercising. This helps the airway retain a more normal size. Prolong your cool-down. The second most likely time to experience an exercise-induced asthma attack is in the five to 10 minutes after exercise. By gradually decreasing intensity, you reduce your risk. Be aware of your exercise environment. Avoid exposure to other asthma triggers such as pollen and pollution when exercising. A warm and humid environment (like that in a pool) reduces exposure of the lungs to cool, dry air&amp;mdash;the suspected cause of exercise-induced asthma. Consider exercising at the lower end of your target heart-rate range and incorporating intervals for high-intensity training to minimize your risk of an asthma attack. Choose exercises least likely to trigger an attack, such as pool swimming and walking. Maintain adequate hydration. This will decrease mucous accumulation in the airways, thus reducing risk for an asthma attack or a future infection like bronchitis or pneumonia. Maximize air exchange with diaphragmatic breathing. Inhale deeply through your nose and exhale through your mouth. With each inhalation you should see or feel your belly rise. Rest when necessary and listen to what your body is telling you. Keep Your Options Open Asthma does not equate to an inactive life. In fact, six-time Olympic gold medalist Jackie Joyner&amp;ndash;Kersee achieved the highest levels of athletic success despite having asthma. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy. An ACE-certified Advanced Health Fitness Specialist can help you design the program that&amp;rsquo;s just right for you if you need help getting started. Additional Resources American Academy of Asthma, Allergy, Immunology&amp;mdash;Tips to Remember: Exercise-induced Asthma: http://www.aaaai.org/patients/publicedmat/tips/exerciseinducedasthma.stm Medline Plus&amp;mdash;Asthma: Mayo Clinic&amp;mdash;Exercise-induced Asthma: Avoid it With Preventive Medication. -asthma/HQ00560. ]]></description>
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                <pubDate>Thu, 14 Mar 2013 00:00:00 -0700</pubDate>
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                <title>Exercise and Type 2 Diabetes</title>
                <description><![CDATA[Exercise and Type 2 Diabetes The incidence of type 2 diabetes is on the rise, which experts largely attribute to the rise in obesity. Type 2 diabetes, which is responsible for 90 to 95% of all diabetes cases, is more common in adults, but as rates of childhood obesity increase, more young children are being diagnosed with the disease. The good news is that simple lifestyle changes can prevent and, in some cases, counter the course of this disease. Type 2 Diabetes Explained Following digestion, a hormone called insulin is released into the blood from the pancreas. Among insulin&amp;rsquo;s primary roles is its ability to allow carbohydrates (absorbed in the form of glucose) and proteins to enter muscle cells, where they are stored or used for energy. With type 2 diabetes, some insulin is produced, but the body does not effectively use it. This condition is known as &amp;ldquo;insulin resistance&amp;rdquo; and prohibits glucose from entering the cells. In turn, blood glucose rises to abnormal levels in the blood. If unchecked for extended periods, elevated glucose levels lead to heart disease, kidney failure, blindness and nerve dysfunction. Type 2 diabetes is strongly linked to lifestyle factors, especially diet and exercise. People at highest risk of developing type 2 diabetes have a family history, as well as other cardiovascular risk factors, such as high blood pressure, high cholesterol, obesity and a sedentary lifestyle. However, the same techniques that are used for prevention of this disease&amp;mdash;a healthy diet and regular exercise&amp;mdash;can be used to control and possibly reverse its progression. Exercise Can Help The latest research has put exercise at the forefront in the prevention, control and treatment of diabetes because it decreases insulin resistance. Following regular exercise training, cells can better respond to insulin and effectively take glucose out of the blood and into the cell. Exercise also helps to decrease the risk of cardiovascular disease by decreasing blood pressure, cholesterol levels and body fat. Exercise Recommendations If you have type 2 diabetes, you should adhere to the following exercise guidelines: Always consult with your physician before starting any exercise program to determine the potential risks associated with exercise. Cardiovascular exercise&amp;mdash;Strive to accumulate a minimum of 1,000 kcal expended through physical activity each week. Pending current conditioning levels, this may require three to seven days per week of low-to-moderate intensity exercise for 20 to 60 minutes (walking and other non-weightbearing activities such as water aerobics and cycling are good choices). Daily exercise is highly recommended. Resistance training&amp;mdash;Perform resistance-training activities at least two days per week, targetingthe major muscle groups. Complete a minimum of one set of 10 to 15 repetitions of each exercise at a low-to-moderate intensity. Flexibility&amp;mdash;Perform stretching exercises at least two to three days per week, stretching major muscle groups to the point of tension (not pain) for 15 to 30 seconds. Complete two to four repetitions of each stretch. The ultimate goal is to expend a minimum of 1,000 calories per week via physical activity for health benefits, or 2,000 calories per week for weight loss. Keep in mind that these are goals that you should work up to gradually over time. What are the precautions? If you have type 2 diabetes, you must monitor your glucose before and after exercise to understand how you respond to certain types of activities. Also, exercising with a partner and wearing an ID bracelet indicating one&amp;rsquo;s diabetic condition are very important. Finally, don&amp;rsquo;t forget to check with your physician prior to beginning a physical-activity program and return regularly to assess the diabetic complications. If complications of the eyes, kidney or heart are present, your physician should provide you with clear boundaries regarding the intensity of any physical activity. Additional Resources American Diabetes Association&amp;mdash;Exercise: Centers for Disease Control&amp;mdash;Exercise and Diabetes: Mayo Clinic&amp;mdash;Diabetes and Exercise: ]]></description>
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                <pubDate>Thu, 14 Mar 2013 00:00:00 -0700</pubDate>
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                <title>Physical Education = Strong Bodies, Strong Brains</title>
                <description><![CDATA[Once upon a time, exercise was a normal part of every child&amp;rsquo;s life&amp;mdash;long walks to and from school, daily physical education classes (or recess), and neighborhood games of tag and dodgeball kept young bodies healthy and strong. Those days can seem like a distant memory as computers and video games have replaced outdoor activities, and there are fewer safe places to play. And unfortunately, physical education is now viewed as an expendable part of the educational curriculum. Yet there is no question that children need to be physically active to not only stay healthy and reduce their chances of becoming an overweight teen or adult, but to perform optimally in school as well. Where Have All the P.E. Classes Gone? With increasing pressures to improve standardized test scores while also reducing budgets, schools across the country have virtually eliminated physical education programs. In fact, as of 2006, only 3.8 percent of elementary schools and 2.1 percent of high schools still offered daily physical education classes. This is particularly discouraging given the growing body of scientific evidence linking regular participation in physical activity with improved academic performance. Here are some recent findings: Nearly 250 elementary students given a daily 10-minute activity break increased on-task behavior by an average of 8 percent. A U.S. study of nearly 12,000 adolescents revealed that, when compared to their sedentary peers, students who participated in P.E., team sports or played sports with their parents were 20 percent more likely to earn &amp;ldquo;A&amp;rsquo;s&amp;rdquo; in math or English. The fitness levels of more than 300 middle school students were evaluated and those who were the most fit performed better academically as well. An analysis of the standardized fitness and academic test results for nearly 900,000. 5th, 7th, and 9th graders revealed a strong positive correlation between physical fitness and academic achievement. Additional research suggests that, compared to control groups, students who spend more time in school-based physical activity or P.E. (and therefore less time in the classroom), actually maintain or improve their grades and standard achievement test scores. Like &amp;ldquo;Miracle-Gro&amp;rdquo; for the Brain Dr. John Ratey, a Harvard clinical associate professor of psychiatry, argues that not only is more physical activity essential for reducing the incidence of obesity, but it helps improve kids&amp;rsquo; academic performance as well. &amp;ldquo;I cannot understate how important regular exercise is in improving the function and performance of the brain . . . [It] stimulates our gray matter to produce Miracle-Gro for the brain,&amp;rdquo; Ratey writes in his book, Spark: The Revolutionary New Science of Exercise and the Brain (2008, Little, Brown). Exercise, Ratey explains, prompts the release of proteins into the bloodstream that increase the production of brain chemicals that improve the connections between existing neurons and helps trigger the formation of new ones. Levels of other neurotransmitters, including dopamine, serotonin and norepinephrine, also are elevated after strenuous exercise, helping to increase focus and induce feelings of calmness. &amp;ldquo;It&amp;rsquo;s like taking a little bit of Prozac and a little bit of Ritalin,&amp;rdquo; says Ratey. Encouraging Physical Activity is Everyone&amp;rsquo;s Responsibility There are some positive signs that support for school-based physical education programs is increasing. Newly introduced legislation seeks to increase the amount of required time allotted for physical activity and recess, and several on-school fitness centers are helping students improve both their grades and overall health. After all, the benefits of physical activity extend well beyond academic performance. In addition to being less likely to be overweight, physically active children also have fewer chronic health problems than kids who are sedentary. They also are better able to meet the demands of daily physical activity and have a stronger self-image and more self-confidence. When you consider the facts, it makes good sense to encourage physical activity among kids&amp;mdash;both in school and at home. Parents, teachers and coaches all have a role to play. Each of us can help kids think positively about exercise and motivate them to make regular physical activity a lifetime pursuit. Additional Resources Active Living Research: Physical Education, Physical Activity and Academic Performance ]]></description>
                <link>http://tphs-morongousd-ca.schoolloop.com/news/view?id=1356608209444</link>
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                <pubDate>Mon, 14 Jan 2013 00:00:00 -0800</pubDate>
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                <title>Kids in Motion</title>
                <description><![CDATA[Kids in Motion By the time they reach high school, 64% of children are no longer physically active. Why? If your kids fall within this group, you don&amp;rsquo;t have to sadly shake your head. You can set a good example, be a role model and do the right things so your kids will, too. Get off the couch and get on a bike with your kids. Introduce them to exercise that&amp;rsquo;s fun. Eat healthy. Instead of high-calorie foods and snacks, turn to fruits and other healthy foods. And once you get kids moving in the direction of fitness, chances are they&amp;rsquo;ll keep going for the rest of their lives. Start &amp;lsquo;em Young Becoming a healthy adult starts with being a healthy child. Many chronic diseases of adulthood have their beginnings in childhood. For example, it is important for kids to build strong bones, so that by the time they&amp;rsquo;re in their 20s, their peak bone density will be higher and their risk of osteoporosis will be decreased. There are also childhood diseases that can easily be prevented by proper diet and physical activity. Children can suffer from diabetes, obesity, high cholesterol and high blood pressure&amp;mdash;these aren&amp;rsquo;t just adult ailments. An hour of physical activity per day is recommended for children. It is also recommended that screen time (TV and computer time) be limited to two hours per day. Children who are fit can avoid the above health problems. They also do better in physical-performance tests. They have a stronger self-image, more self-confidence, less anxiety and stress and they demonstrate greater improvement in skill- and health-related fitness. When you consider the facts, it makes good sense to encourage physical activity when your children are young. Parents, teachers and fitness professionals all have a role to play. Each can help kids think positively about exercise and motivate them to make regular physical activity a lifetime pursuit. Mom and Dad Are the Best Motivators As a parent, it&amp;rsquo;s up to you to play the biggest part&amp;mdash;bigger than a teacher, more important than a fitness professional. Your children look to you for examples on how to talk, dress, act and lead a physically active&amp;mdash;or inactive&amp;mdash;life. Set a good example for your kids. Instead of spending the evening in front of the television, find some activity that will keep you moving. In warm weather, bike outdoors. If it&amp;rsquo;s too cold, get a stationary bike, a treadmill or a trampoline. And it&amp;rsquo;s never too late or too early to help your kids build strength and endurance. Push-ups and pull-ups are an excellent way to build upper-body strength. Jungle gyms and monkey bars are great for kids because they utilize their own body weight. And they&amp;rsquo;re loads of fun. Make sure your kids have the proper protective equipment, such as helmets and knee, elbow and wrist pads. Also make sure the athletic equipment they&amp;rsquo;re using is the proper size for them. You wouldn&amp;rsquo;t want to swing a bat as tall as you, so buy equipment to fit each child. Keep in mind that kids are not always naturally limber and that their muscles may be tight and vulnerable to injury during the growth spurts that occur during the elementary years. Be sure to include stretching as a part of your fitness activities. Make sure that you concentrate on the positive aspects of exercise. It&amp;rsquo;s a chance for a family to be together, to share good times and have fun. Avoid competition, discipline and embarrassment&amp;mdash;things that can turn good times into moments of dread. Praise your children for trying. Encourage their interest in other sports and other activities, which will help them take ownership of their fitness. It&amp;rsquo;s Really up to You You can&amp;rsquo;t tell kids that being active is fun. You have to show them. So take your kids hiking, biking, dancing, sledding, swimming and in-line skating. Skip rope or shoot baskets with them. Plan outings and activities that involve walking, like a trip to the zoo or the park, a nature trail hike or even a walk through the mall. Remember: If you want your kids to be healthy, happy teens and adults, it&amp;rsquo;s up to you to do something about it. Additional Resources American Council on Exercise&amp;mdash; Youth Fitness by Avery Faigenbaum Wayne Westcott Centers for Disease Control and Prevention&amp;mdash;Healthy Youth!: American Heart Association&amp;mdash;Exercise (Physical Activity) and Children: ]]></description>
                <link>http://tphs-morongousd-ca.schoolloop.com/news/view?id=1346931820914</link>
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                <pubDate>Wed, 19 Dec 2012 00:00:00 -0800</pubDate>
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                <title>Parents...Eat Your Words!</title>
                <description><![CDATA[Parents. . .Eat Your Words! Are you pleased with your progress toward healthful nutrition and fitness habits, but frustrated with that of your children? Do you suspect that the lunches you send to school are traded or thrown away? Do you shudder at the sight of your pantry shelves displaying high-fat snacks and sugary cereals that you vowed you would never buy? Can you really win the battle against advertising, peer pressure and kids&amp;rsquo; love affairs with sugar and fat? The Bad News and the Good News Kids today are fatter and less fit than previous generations. The rates of childhood obesity began to level off around 2006, but are still high at around 16%. And research shows that overweight children are more likely to become overweight or obese adults. Being overweight as a child even puts youngsters at risk for cardiovascular disease and type 2 diabetes at a young age. Food companies spend millions of dollars on television advertising to convince children that high-fat, high-sugar, processed foods are worth eating. Food is consumed because it&amp;rsquo;s cool, fun or comes with a free toy, rather than for its impact on health or even for its taste. So what&amp;rsquo;s a parent to do? Eat your words! The fact is that parents who have adopted a lifestyle that includes healthful foods and regular exercise are living role models for their children. We know that the behaviors children see most often at home are the ones they will be most likely to adopt for themselves, and parents&amp;rsquo; efforts to promote healthy food habits do make a difference. Eat at least one meal together as a family each day, so that your children can regularly observe healthy eating habits. Stack the Deck It is a good idea to stock the kitchen with a majority of healthy items, keeping in mind that kids want some of their favorite foods, which may be sweet and/or salty. Save these foods for once-in-a-while treats, and make their regular snacks healthier. Buy pretzels, which are low in fat, instead of greasy chips. Keep cut-up vegetables and ready-to-eat mini-carrots in the refrigerator. Sprinkle air-popped popcorn with grated parmesan cheese instead of butter. Check out www.eatright.org for a list of more healthy snacks for kids. A good way to get kids involved and committed to healthy eating habits is to involve them with the food shopping and preparation. There are lots of children&amp;rsquo;s cookbooks on the market; select one that emphasizes ways to modify your kids&amp;rsquo; favorite foods rather than eliminate them. Children who feel competent to select and prepare food will make more intelligent food choices. has some great educational tools for teaching children about balanced nutrition and physical activity. Balance Is Everything The key to keeping kids happy and healthy is to strike a balance between foods that are good for them and those that just taste good, and between leisure or TV time and physical activity. This brings us to the other side of the healthy living equation. The most obvious impact of inactivity on kids is the strong association between the number of hours spent watching TV or playing computer games and the level of obesity among youngsters. Children should engage in 60 minutes of moderate-intensity physical activity on most, if not all, days of the week. Encourage kids to get outside and play tag, jump rope or get involved in sports. Make physical activity a family affair. Go for a bike ride together, play catch or walk the dog. This will motivate you to get some exercise in, while simultaneously setting a great example for your kids&amp;mdash;and creating lifelong memories. It&amp;rsquo;s a win-win-win situation! Additional Resources American Dietetic Association: MyPyramid Food Guidance System: ]]></description>
                <link>http://tphs-morongousd-ca.schoolloop.com/news/view?id=1346927939733</link>
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                <pubDate>Fri, 16 Nov 2012 00:00:00 -0800</pubDate>
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                <title>Get Up...Get Active</title>
                <description><![CDATA[We have all read or seen reports on TV about the problems of obesity in our adult population, but what about our children? Here are a few facts (based on a study done in 2008 that takes the past 20 years into account): In 2 to 5 yr. old children obesity has increased from 5% to 12% In 6 to 11 yr. olds the increase has gone from 6.5% to 17% In 12 to 19 yr. olds there has been an increase from 5% to 18% Being overweight leads to a number of serious health issues that teenagers don&amp;rsquo;t think affect them. The degenerative diseases we see in the middle age and older populations began 15 &amp;ndash; 20 years before the symptoms appeared. Which means these diseases are beginning in the teens and early 20s. We&amp;rsquo;re talking about heart disease, stroke, respiratory disease, diabetes (another study reports that 33% of children born in America today are expected to develop Type 2 diabetes. For Black and Hispanic children that number jumps to 50%). How can we help our children? As summer approaches and it gets warmer out, our kids tend to become less active. We need to see to it that they are doing some activity daily. The American Heart Association recommends that we all get 30 &amp;ndash;60 minutes of moderate to vigorous exercise as many days per week as possible. Moderate exercise is getting the heart rate to at least twice its resting rate (the number of beats per minute when you first wake up in the morning). So get them up and active. Have them walk, hike, bike, jog, swim, rollerblade or do something they enjoy that will raise their heart rate. Don&amp;rsquo;t let your child be a couch potato this summer. Start them down the road to better health so they can enjoy life more fully as they get older ]]></description>
                <link>http://tphs-morongousd-ca.schoolloop.com/news/view?id=1346927963513</link>
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                <pubDate>Fri, 16 Nov 2012 00:00:00 -0800</pubDate>
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                <title>Teens, Fitness, and You</title>
                <description><![CDATA[Teens, Fitness and You With all the pressures today&amp;rsquo;s teenagers have to deal with, it&amp;rsquo;s no wonder so many are in trouble. Statistics show that teen suicide and teen pregnancy are on the rise, as is the firearm-homicide rate for teens. In 2007, the Centers for Disease Control and Prevention reported that an average of 23% of teens smoke and 17% of eighth graders have tried alcohol. And only about 30% of them get enough exercise, which means the other 70% are setting themselves up for a sedentary life and all the problems that come with it. Now&amp;rsquo;s the time to change these statistics. Research has shown that kids who play sports, or who are physically active, are less likely to have these problems. But getting kids to exercise is no easy task unless you&amp;rsquo;re willing to spend time with them and learn to speak their language. Quality Time, Quality Talk It&amp;rsquo;s impossible to have good relationships with teenagers if you don&amp;rsquo;t spend time with them. Don&amp;rsquo;t expect teens to automatically think you&amp;rsquo;re cool and trustworthy&amp;mdash;you&amp;rsquo;ll have to prove it. Accept them for who they are and show them that you are genuinely concerned about them. Look past the way they dress or wear their hair, and learn to understand their language so you can relate to what they have to say. A person who is a good listener has a good chance of developing relationships with teens, since most of them would rather talk than listen. Whatever it takes, learn to listen to teenagers, and offer your words of wisdom only when necessary. It&amp;rsquo;s the only way to figure them out. They&amp;rsquo;re Listening&amp;mdash;What do you say? The number one thing you can do to help teens get active is to be a good role model. Live the life that you advocate; show them that being active can be fun and they will follow your example. Let them know that being physically active does not necessarily mean going to exercise classes or playing sports, although these are two great options. Hiking and camping, body surfing and playing Frisbee&amp;trade; or paddleball are activities the whole family can enjoy. And, since they&amp;rsquo;re having so much fun, teens will hardly realize that what they&amp;rsquo;re doing is actually good for them. Teenagers can participate in just about any fitness activity, whether it is weight training, mountain biking or martial arts. Many gyms are lowering their age requirements and offering family memberships and discounts to reach the younger market. Organized sports also are an excellent means of improving socialization and developing discipline and teamwork skills. Competing With the Negative It&amp;rsquo;s not easy to get your message of good health and fitness across when you&amp;rsquo;re competing with the lure of television and video games. That&amp;rsquo;s why it&amp;rsquo;s so important to appeal to a teenager&amp;rsquo;s sense of fun and need for social interaction. Whenever possible, include others, such as their friends, in your fitness activities. Encouraging a teenager (or an adult, for that matter) to become more active can be discouraging, particularly when he or she seems to be tuning you out. At some point, that encouragement may become counterproductive. Instead, continue to serve as a role model for an active lifestyle and perhaps one day he or she will follow your lead. The most important thing you can do for today&amp;rsquo;s youth is to help them value their lives. Being healthy and fit will put them in touch with their bodies, increase their self-esteem and help them to establish a desire to set personal goals. The bottom line, however, is that to get anyone to exercise, teenager or not, it has to be fun. Teenagers aren&amp;rsquo;t likely to do something just because they&amp;rsquo;re told it&amp;rsquo;s good for them. But with your support and encouragement, you can help put them on a path to better health that lasts a lifetime. Additional Resources Centers for Disease Control and Prevention&amp;mdash;Health, United States, 2007: Ornelas, I.J, Perreira, K.M., Ayala, G.X. (2007). Parental influences on adolescent physical activity: A longitudinal study. International Journal of Behavioral Nutrition and Physical Activity, 4, 3. ]]></description>
                <link>http://tphs-morongousd-ca.schoolloop.com/news/view?id=1346925120856</link>
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                <pubDate>Wed, 24 Oct 2012 00:00:00 -0700</pubDate>
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