SEPT
​​Mr. Ken Strahan
Physical Education
kens@cccparish.org

Agenda

PHYSICAL EDUCATION

     Good morning and welcome to virtual PE.  My goal is to make weekly suggestions and I want you to check this page twice per week to see what's going on.  April is usually fitness month, so I'll be posting lots of videos for you to look at.  The most important thing you can do for the next few months is get outside and play.  You need fresh air and sunshine.  Play games, play sports, tag, workout, etc.  It really doesn't matter what you do, as long as you're active.  My son and I are determined to workout two times per day.  First workout will be outside playing a game or sport, and the second will be inside doing yoga, calisthenics, doing natural resistance bodyweight exercises, and other forms of training.  So far we're doing very well.  Sessions have been 45 minutes to an hour in duration each.  
     
WEEK OF MARCH 23
Click on watch
watch  Sitting Rising Test  

​Copy and paste these links to youtube.com
https://www.youtube.com/watch?v=NHnLsjCw8Ec

 https://www.youtube.com/watch?v=F7GQkpljUXg

https://www.youtube.com/watch?v=_rLgTwY7xAE

https://www.youtube.com/watch?v=Fv10F2eCv34

WEEK OF MARCH  30
Hey kiddos.  We all ready completed the shuttle run earlier in the year.  This is a test we do in K-5.  A more challenging test is the NFL Combine 60 yard shuttle, and a less challenging test, the NFL Combine 20 yard shuttle.  Most of these tests are in 5 and 10 yard increments.  You'll need a tape measure to mark, and a few indicators such as cones, hat, glove, or anything that acts as a marker.  If you want to compete, grab a stopwatch or use a phone app with a stopwatch.  

Physical Education (Presidential Fitness Test 4x10 yards) Shuttle Run 
https://www.youtube.com/watch?v=Zcj_xdwLnNc

NFL Combine 60 Yard Shuttle
https://www.youtube.com/watch?v=TaJJXYbPes4

NFL Combine 20 Yard Shuttle (Pro Shuttle or 5-10-5)
https://www.youtube.com/watch?v=LJcWjNMISc0

WEEK OF APRIL 6
Hey Guys.  Here's a cool website to check out.  All kinds of good info on fitness and health.  Spend some time on this site...
https://hy-veekidsfit.com

Another fitness test from the NFL COMBINE (The 3 Cone drill)  
https://www.youtube.com/watch?v=-jDfMe_tuXU​
https://www.youtube.com/watch?v=_hM2sSEwGaE

WEEK OF APRIL 13

It's all about sprinting now.  You've had a nice break from sports.  Maybe that nagging injury has gone away.  Perhaps your motivation is back.  So let's take it slow and start getting back into "game shape".  
Are you a Baseball/Softball player?  Soccer, Basketball or Football?  Track and Field?  And of course many others...
Fact is, you need to be in sprinting shape.  Nothing is worse than getting out of sprinting shape.  Therefore, start slow and build.
Make sure you're hydrated, stretched out, and breaking a light sweat.  This can be accomplished by doing a combination of calisthenics such as jumping jacks, mountain climbers, burpees and some natural resistance exercises such as pushups, lunges, squats, etc.  
Start by measuring off a distance with large strides about 3 feet long.  If you want to be precise, see if your parents have a long 50 or 100 meter measuring spool.  Start with 40 yards (traditional evaluation distance for football, baseball,  basketball, and some other sports).
Run your first series of sprints using the 50%, 60% 70% 80% 90% method.   That's 5 sprints with a minute or 2 rest interval in between.
This will get you started without much stiffness the next day.  On day two, repeat and if you feel good, sprint 100% for 1 or more reps.
On day 3, if feeling strong, continue with this method adding a few more sprints.
You should try to sprint 3 x per week.  Make a schedule if you can.  Also, if you want to compete, start tracking your 100% effort sprint times.  You can use your stop watch on your phone and then record it in your phones notepad or calendar.
To begin week two, continue with this method but move out to 50 yards (Youth Standardized Test).
Then 60 meters (College Indoor Track and Field).
Followed by 100 meters & 200 meters (Jr. High, High School, College, Professional Track & Field, etc).
Depending on your sport, you may want to keep the sprints short.  Some sports demand this, but others will require long sprints.  You decide, but try them all over the next several weeks.  
GOOD LUCK!


WEEK OF APRIL 20

Create your own workout this week.  Make sure it contains these elements of fitness:
Stretching, Yoga, or a Flow 
Calisthenics such as jumping jacks, burpees, mountain climbers, etc.
Natural Resistance Training -  using your body weight such as dips, pull-ups, pushups, etc.
Running-  whether you sprint , run hills such as the Clinton Lake levee, or go for a jog, add the element of running.  
Create a time period and see how long it takes to get a good sweat and your heart rate up.
After the first workout, modify and adjust.  A good workout should have a 5-15 minute warm-up, a 20-30 minute intensity portion, and finish with a 5-10 minute cool down.

Here is an example of one of my workouts that I have been doing for the past few years:
A combination of stretching,  yoga, natural resistance, and calisthenics that has become my "flow".  This lasts around 15 minutes.  I then immediately put on my heavy backpack or weighted vest and go for a 30-45 minute hike.  When I get back home, I take off the gear and try to stretch for another 10 minutes and cool down.  Total effort is usually 45 minutes on a weekday, and 60 minutes on a weekend (before COVID-19).

WEEK OF APRIL 27

Plyometrics.  Basically it means jumping.  Jumping high as in Vertical Jump.  Jumping far as in Standing Long Jump or Broad Jump.
There's leaping, skipping, bounding, and other forms of jumping.  One thing about "Plyos", they get you tired fast.  You should be in pretty good shape to start them in the first place.  If you're new to fitness, don't start a program with Plyos!  Those of you who were involved in the after school conditioning program with Chad and his guys will know and understand what I'm talking about.  Want a higher vertical jump for Volleyball or Basketball?  Do Plyos.  Want to get up for Soccer headers in the box?  Do plyos.  Give them a try this week and see what you think.  One thing is for certain, if you over do it, you might be sore the next morning...

https://www.youtube.com/watch?v=nlsYjZpoQDQ

What?  The above video was too easy?  Ok, here you go...

https://www.youtube.com/watch?v=ihmnhD13hF4


WEEK OF MAY 4TH

     Hello Ladies and Gentlemen.  I hope you all are happy and in good health.  I don't know about you, but this time away has really allowed me to focus on family.  The extra time that I have spent with my son has been fantastic.  We've worked pretty hard and seemed to get our workouts in on a daily basis.  He did a lot more than me!  So let's spend this week focusing on warm-ups, stretching/yoga, and cool downs.  
     Normally before an easy workout or a hard one, I like to loosen up by doing a flow.  I explained this a bit earlier on, but it really prepares me for the upcoming stress I'm about to put on my body.  The duration for a good warm-up is up to you, but generally should be a minimum of 5 minutes.  Back in the day, our warm-up for wrestling practice was at least  30 minutes long.  I tend to average  between 10 & 15 minutes nowadays.  My flow is a combination of stretching/yoga, calisthenics, and natural resistance exercises.  For example, I might start with 20 jumping jacks, followed by downward dog for 30 seconds, followed by 50 crunches.  I would then repeat the sequence doing different exercises.  So, let's practice warming up a bit before we start our difficult workout and make a habit of it.  
     Once you have completed your workout, you want to cool down.  My son has a bad habit of finishing a tough practice or hard workout and immediately throwing himself on the sofa.  No bueno.  First of all, it gets sweat all over the sofa.  No bueno.
What we should do is ease out of our workout.  Some people like to simply walk until they feel cooled down.  Others will stop and stretch for 5 to 10 minutes.  The main thing is to bring down your heart rate, let your muscles relax, and cool your skin.  This is really important with summer coming up.  
     Therefore, focus this week on:
1.   Planning the activity or workout.  Hard day?  Easy day?  Am I biking today and if so, how far, etc.  etc.  
2.  Did you warm-up?
3.  Work hard and get your heart pumping and blood racing.
4.  Cool down
5.  Reflect-  Did I work hard?  Could I have worked harder?  Did I enjoy the workout?  Was it fun?  Should it be fun?  etc.  etc.



​4th Grade Religion:  
WE ARE ALWAYS ADDING DATA TO OUR JOURNALS.  ASK THEM TO BRING HOME THEIR JOURNALS SO YOU CAN SEE THEIR NOTES!
Liturgical Calendar and Ch. 1 of our new text book We Believe
Completed Ch. 2;  Learning about the 12 Apostles and other Disciples
12 Apostles Quiz
Virtus Training
Chapter 3
Chapter 4; Silver preparing for their Mass October 24th at 8:15AM.  Some students have been in an All School Mass already.  
Some have elected to be in a future All School Mass.
Blue Class is discussing Hierarchy of the Catholic Church.  How is the Pope elected...
Intro to the 7 Sacraments.  Silver will cover these topics when it's Blue's Mass.
Liturgical Seasons:  Completed Long Ordinary Time, Advent, and 12 Days of Christmas
Discussed Short Ordinary Time.
Preparing for Lent discussion.
Preparing for Navy Mass on Feb 6th
Holy Week, Palm Sunday, Jesus at the Synagogue
Holy Thursday, Last Supper, Garden of Gethsemane

NOTE*  Learning from home
Week of March 23rd
Hello 4th graders.  I hope you are well and adjusting.  
The goal this week is to review your journal.  There's a good amount of information, and I suggest we do a review this week prior to starting again.  A fun thing you can do is ask your older siblings these questions.  Do they remember the 12 Apostles?  They probably had me in 4th grade, so at dinner time, check their knowledge and have discussions on this years topics.  Your siblings might remember the Jeopardy game we played also.  
Next week we will begin right where we left off- The Garden of Gethsemane at the top of Mount of Olives.  

Week of March 30th
Good Day 4th graders.   There are literally dozens of videos on youtube to watch that explain the Garden of Gethsemane.  I have attached an animated video below.  It's  5 minutes plus, but this video misses a few things that other videos have and vice versa.
Here is a summary of events...
1.   Jesus walks to the Garden with the Apostles after the Last supper
2.   He tells them to stay awake while he prays.
3.   He asks God to save him from this task.
4.   He is tempted by the devil
5.   He catches the Apostles sleeping and states the story of  "You will deny  knowing me 3 times before the Cock crows"
6.   He eventually is visited by an angel to calm him.
7.   He and the Apostles hear a commotion coming towards them.  It is Judas with guards and members of the Sanhedrin.  Judas       kisses Jesus on the cheek to identify him as the man they want.
8.   A fight ensues with Peter cutting the ear of a guard.
9.   Jesus tells them to stop and heals the ear.
10.  Jesus' hands are bound and they take him away.  

Copy and paste in youtube.
 https://www.youtube.com/watch?v=osgzksgnW3I

WEEK OF APRIL 6TH

HOLY WEEK:  Yesterday was Palm Sunday.  Review/Recall the things that we discussed about Palm Sunday such as:
Ancient Jewish tradition of Passover
Palm leaves representing Victory in the Roman Empire
The donkey representing humbleness or humility

Thus far we have discussed Palm Sunday, the week spent in Jerusalem and Bethany, Holy Thursday and the Last Supper,
the events at the top of Mount Olives in the Garden of Gethsemane.

We now get to the part where Jesus is lead away from the Garden and walked to the meeting place with Caiaphas and his father-in-law Annas.  Caiaphas wants Jesus to admit something.  By doing so, Jesus will seal his fate and the Sanhedrin will have the authority they need to send Jesus to Pontious Pilate.  What is it that Caiaphas and Annas want Jesus to admit?  

As Jesus is escorted away, he sees Peter lurking and trying to follow.  What does Peter do 3 times in a row?  What is the signal that crushes Peter because he realizes the statement Jesus made in the Garden just hours before has now come to fruition?

​Please watch the short video below...

https://www.youtube.com/watch?v=zMaHYMs6NB4

DO YOU REMEMBER the Holy Week Exam we did together in the gym (boys were on one end, girls on the other)?
We started to correct it and fill it in during class times.  As you watch the videos, please look at that exam and continue to fill it in as we progress.  If you lost that sheet, no worries.  I'll be posting similar questions and/or the exact questions here.
Example, Question #20 on the Quiz:  
Jesus is taken to the leader of the Jewish group who wanted him arrested.  What's this leaders name?  

WEEK OF APRIL 13:  Continuing on...
Jesus leaves the Sanhedrin leaders and is taken to Pontious Pilate.  
It's a bit complicated, but the first time Jesus is sent to Pontious Pilate, they have a conversation and Pilate decides he cannot condemn Jesus because he really hasn't broken any Roman laws.  But the Sanhedrin insist Pilate do something, so Pilate sends Jesus to King Herod, the highest ranking Jewish member in region.  King Herod finds Jesus amusing and has his guards give him a swift beating.  He then sends Jesus back to the Sanhedrin who once again demand action from Pilate.  At this point, Pilate just wants this to end and the Sanhedrin request that the convicted criminal and murderer Barrabas be freed and that Jesus be crucified.  After all, during Passover, it was tradition to free a prisoner at the crowds discretion.  You'll see that Pilate condemns Jesus to death by crucifixion as Barrabas is set free.  He is scourged with a whip, given a crown of thorns, and he takes up the cross for his march to Calvary.  

Copy the links below into youtube.
https://www.youtube.com/watch?v=adwhO5GgWw4

https://www.youtube.com/watch?v=XdbHYa3HtEo
Another version...
https://www.youtube.com/watch?v=rs-nHYYmors​
And another version, there are dozens...
https://www.youtube.com/watch?v=ArR4GiUrkSo

Note that we are officially in the Easter season.  Remember the Liturgical Calendar?  Most kids do not realize that the Easter season lasts 50 days.  The average kid  thinks Easter consists of  waking up to an Easter basket, going to Easter Sunday Mass, going home to Easter Brunch and perhaps an Easter egg hunt, then digging into the Easter basket candy.  You wake up the next day and Easter is over.  Sound normal?  Probably.  But in 4th grade, we start to learn about what happens during the 50 days of Easter.  Once we conclude Holy Week (we're currently on Good Friday), we will then discuss the Lost 40 days of Christ and the remaining 10 days prior to the culmination of the Easter Season--Pentecost.  

WEEK OF APRIL 20  

Recall Ms. Arthur's class last year.  As 3rd Graders, you performed the Stations of the Cross in the Church.  Once Jesus is condemned,  and Pontious Pilate grants the Sanhedrin their request, Jesus takes the cross for his painful march to Calvary.  
Your assignment this week is to look up the 14 Stations of the Cross and reacquaint yourselves with this sobering feat.  In your journal, write down all the Stations with the names of people who he happened upon during this "Passion of the Christ".  Learn them well because we review them again in 8th grade.  

WEEK OF APRIL 27

So what happens after the Resurrection?  Too much to tell here, so watch the following video and see what you think.  This is the video I show each year in class.  It looks at Jesus' life after the Resurrection and prior to Pentecost (the 50 days of the Easter Season). This is another topic we revisit 8th grade.  

https://www.youtube.com/watch?v=8ISansrYMzY


WEEK OF MAY 4TH

This week we will focus on Vocabulary.  There are several words I'd like you to write in your journal.  Then spend some time this week looking them up and applying them to what we have learned the last few weeks.  Here they are:
1.  Ascension
2.  Resurrection
3.  Crucifixion
4.  Condemnation
5.  Reconcilliation
6.  Paschal Mystery
7.  Pentecost




8th Grade Religion:  
Refresher course on the Liturgical Calendar and prep for 8th Grade Mass on Thursday, August 29th, at 8:15AM
Sacraments Text:  Completed Chapters 1 & 2
Chapter 3 & 4
Virtus Training
Begin Ch. 5,6, 7, & 8
Students are taking 20 point online quizzes after each chapter.  Must earn 90% to move on.  
Completed 9-12.  Took Midterm.  Will retain as study guide for Final Exam.

Begin Semester with Chapter 1 on Morality.  8 Beatitudes.
Completed Chapters 2 & 3:  morals, values, ethics, virtues
Chapters 4-8 testing complete.  

NOTE*
Kinda weird eh?  
Beginning Monday, March 23rd, we will begin learning remotely.  We will stay on track and continue right where we left off.  This week, we'd like you to read Chapter 9 and complete the quiz at FaithFirst.com.  As usual, score a 90% or above and then email me the results.  My email address is  kens@cccparish.org.  If you Skype or network with your friends and work together, that's great.
Please email me if you have any questions.  Stay healthy and stay positive! 

Thursday, March 26th:  Hey guys, so far, I have 1 Chapter 9 test completed and emailed to me.  If you're having problems, let me know.  I just logged in and did Chapter 9 and everything worked fine...

Monday, March 30th:  Begin Chapter 10 and please email me the results when completed.  Only 3 people have completed Chapter 9.  OK guys, it's now Friday April 3rd, and I have 6 students who have completed Ch. 9, and 6 who have completed Ch. 10.

Monday, April 6th:  It's Holy Week.   If you scroll above to the 4th grade lessons, you'll see information on Holy Week.  Peruse the text and see if you can remember the order of events that take place from Palm Sunday to Easter Sunday.  This will be a good review which we would have done in class had we been together this week.   We'll continue with Chapter 11 next week.

Monday, April 13th:   Please complete Chapter 11 and email me the results.  Here's where we stand as of today...

Chapter 9-  7 out of 15 students have emailed me their results.
Chapter 10-  7 out of 15 students have emailed me their results.
Chapter 11-  1 person has all ready completed this assignment. 

Some of you may have done this work, but have not emailed me the results.  I can"t record if I don't have the results!

Monday, April 20th:   Please complete Chapter 12 and email me the results.  This concludes our Morality Text and we will soon prepare for the final.  Look for Mr. Huber's PBL assignment.

As of Thursday evening, 6:30PM, April 23rd:
Chapter 9-  9 of 15 students have emailed me their results
Chapter 10-  9 of 15 students have emailed me their results
Chapter 11-  4 of 15 students have emailed me their results
Chapter 12-  2 of 15 students have emailed me their results.


Monday, April 27th:  Good Day Everyone.  I have 5 students who have completed all 4 chapters as of this email.   Those of you who plan on getting confirmed at the next ceremony will need to have their Morality/Character letter with your package.  If you are not getting Confirmed, then no worries.   In the mean time, please finish those chapters if you haven't all ready and email them to me.  THX FOR THE HARD WORK AND EFFORT!


Monday, May 4th:

The majority have completed chapters 9-12.  Thanks for getting that finished.  Now if you would simply email me your Character Paper that you completed this winter, that would be great.  Cristy Sullivan also sent you a request for a Confirmation document.  If you can complete that and get it back to her, that would help also.  I received one last week.  We would love to get these things finished before the official start of summer vacation.  Thanks everyone and have a good week.



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Notes

Good Day CCCS Community,

The PE Program at CCCS has a goal of teaching 100 things over a 9 year span. I have three levels of content: K-2, 3-5, and 6-8. Primary students participate in a variety of games and activities. 3rd-5th begin sports and build on fundamentals as well as playing a variety of fun games. 6th -8th will play a different sport each month and we'll play a few fun games as well for variety. 

Classes meet twice per week for 30-35 minutes for the elementary and 40 minutes for the Middle School. We have a variety of tests throughout the year, some required, most voluntary. Highlights of the year include a variety of Dodgeball Games, a new sport each month, and the The CC 500.

Classroom Supplies
Athletic Shoes & some form of CCCS  T-shirt for Middle School.  No tights this year in PE, (male or female) unless under shorts.