Minnetonka Christian Academy
Physical & Health Science Education, Athletic Clubs and EventsPhysical & Health Science Classroom, Athletic Clubs & Events:
MCA & Community Athletic Events
Tonka Gymnastics Winter Wonderland Meet, January 29th @ 11:40am.
MCA Basketball Away Game AT Northwoods Elementary, Hutchinson. February 23rd @ 3:00pm.
MCA & Community Clubs
Current Athletic Clubs at MCA
MCA Basketball
MCA Tumbling
Upcoming Clubs at MCA
MCA 4th Quarter Baseball / Softball Club (3rd – 9th Grade)
MCA 4th Quarter Tumbling Club (PreK – 2nd Grade)
Community Clubs for Students at MCA
Tonka Gymnastics Club or Rec Gymnastics (Exterior link)
Minnetonka Baseball Spring / Summer Registration (Exterior link)
Minnetonka Softball Spring / Summer Registration (Exterior link)
Community Clubs, not affiliated with MCA.
Stretching Basics – 5 Minute Stretching Program and Hydration Schedule
5 Minute Stretching Basics
This week we learned basic stretching techniques, and dug deeper on proper hydration for young athletes.
Jog – 30 Seconds
Jumping Jax – 20
Neck Stretch
Shoulders and Arms
Core
Upper Legs
Lower Legs
Pushups – 12
Jog – 30 Seconds
Sprint – Down and Back
Remember your Proper Hydration Schedule!
Proper Hydration For Young Athletes
Dietary Reference Intake (DRI)
Read Article Below
Ages 9+ should drink 10 – 15 cups of water per day.
Hydrating Schedule
|
TIME OF DAY |
FLUID INTAKE |
|
6:30 AM (wake up) |
Drink 8 ounces of water |
|
8:30 a.m. (or between classes) |
4 ounces |
|
10:30 a.m. (or between classes) |
4 ounces |
|
Noon (with lunch) |
4 ounces |
|
1:30 p.m. (or between classes) |
4 ounces |
|
2:30 p.m. (after school) |
8 ounces |
|
3:30 p.m. (or before practice) |
8 ounces |
|
During practice |
Drink breaks— about 4-12 ounces every 15 minutes |
|
After practice |
Drink 8-16 ounces of fluid |
|
6:30 p.m. |
10 ounces of fluid |
|
8:00 p.m. |
6 ounces of fluid |
|
Tip: 4 big gulps from the drinking fountain is about 4 ounces of fluid |
|
https://www.nata.org/sites/default/files/healthy-hydration-for-young-athletes.pdf
Exercise Basics – 5 Minute Workout & Proper Hydration
This week we introduced the basics of body weight exercising movements, applying those movements towards a quick workout, and the importance of drinking pure water during a workout, and throughout each day.
Below is our 5 minute workout, with proper hydration applications.
Do you know an easy way to tell if you are drinking enough water?
Tip: Make sure it is pure, filtered water. Beverages like seltzers, artificially flavored waters, and sodas or coffee (with water in them) do not count.
5 Minute Workout
For this workout, you will need a glass of water and tennis shoes.
1. Jog in place, or outside, for 30 seconds.
2. Jumping Jax – 20
Rest for 20 seconds
3. Burpees – 10
Rest for 20 seconds
4. Push-Ups – 12
Rest for 20 seconds
5. One Sprint, or Run in Place Fast, for 20 Seconds
Rest for 20 seconds while taking 2 large drinks of water.
Repeat all of the above workouts, one time, then complete #6.
1. Jog in place, or outside, for 30 seconds.
2. Jumping Jax – 20
Rest for 20 seconds
3. Burpees – 10
Rest for 20 seconds
4. Push-Ups – 12
Rest for 20 seconds
5. One Sprint, or Run in Place Fast, for 20 Seconds
6. Finish drinking your glass of water after you completed all of the exercises above.
Congratulations! You completed your 5 minute workout!
Please do this workout at least once, with a parent or guardian, before your next P.E. class.
We also timed a 20 yard sprint and recorded the time for 3rd grade and up. Towards the end of the year, we hope to time another 20 yard sprint.