Exercise of the Month: Crunches

Performing crunches are great for strengthening your abdominal muscles; plus, you don't need any equipment.  You do not have to perform an enormous amount to improve your strength.  Make crunches a part of your everyday routine, eat sensibly, work on cardiovascular fitness, and you're on you way to that "six-pack" you've always dreamed about.

1. Lie down with your back flat to the floor.

2. Elevate your feet so your knees are at a 90-degree angle to your body. It may be easier to rest your feet on a chair, or keep them on the floor and just bend your knees.

3. Cross your hands in front of your chest. For more advanced crunches, put your hands behind your head, but with the fingertips lightly touching the head, not clasping the head or neck.

4. Make sure there is a fist's worth of space between your chin and chest.

5. Draw your belly button in to the base of your spine.

6. Sit up until your elbows or chest reach your knees. Be careful to use abdominal rather than back, leg or neck muscles.

7. Exhale as you sit up. Inhale as you lie down.

8. Do two or three sets of 10 to 15 repetitions each. Stretch between sets.

Fitness

Students will work on fitness on a daily basis, during the warm up session of the day.  This includes a short run, followed by stretches, finishing with some strength and endurance exercises.  Even though students are exposed to some fitness during every session, it is not enough to experience significant improvement, especially toward fitness tests.  Students are expected and encouraged to participate in fitness activities outside of school.  I told the kids to create good habits and a routine for working on cardiovascular fitness, push-up strength and endurance, and abdominal endurance.

Welcome!

Welcome to a new school year at Castillero M.S. My name is Mr. Silvestre.  Throughout the year we are going cover many aspects in physical education, from fitness and health to team sports.  I want you to know what kind of teacher I am, my philosophy, and goals for the school year.

A climate of fairness and respect will be the norm within the class.  You don't have to be friends, but you will respect each other.  We have a daily routine that does not deviate much, adding a bit of security, knowing what will take place from day to day.  I expect a jump in maturity level from the previous year, holding kids accountable for personal responsibilities, such as bringing required materials and making appointments to make up missed fitness tests.  I expect kids to participate fully with whatever activity is laid out, applying and practicing skills covered.  All the students should have received and read the syllabus.  Aside from an overview and class expectations, standards covered include the following:

• Demonstrate knowledge of movement concepts, principles, and strategies as they apply to learning and performance of physical activities.
  
• Assess and maintain a level of physical fitness to improve health and performance.
  
• Demonstrate knowledge of physical fitness concepts, principles, and strategies to improve health and performance.
  
• Demonstrate motor skills and movement patterns needed to perform a variety of physical activities.
  
• Demonstrate and utilize knowledge of psychological and sociological concepts, principles, and strategies as applied to learning and performance of physical activity.