What makes muscles grow?

What makes muscles grow? - Jeffrey Siegel

We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible.  LInk to youtube clip below



PE STUDENTS: Think about the factors in your life that affect your muscle growth.  What could you do to help produce more muscle growth?
consider: types/variety of exercise, amount of stress(loads) over time, nutritional and sleep factors.

want too dig deeper?     Additional Resources for you to Explore

inquiry starting point

Hi P.E. 10 students,

One place for ideas for personal inquiry learning in SAIL/Surrey Connect P.E. is to browse through the 60+ posts in this blog!  There might be a topic that interests you and gets you thinking....
You can post your thoughts in your inquiry learning journal (left side menu in your P.E.course)

the eventual goal is to create a driving question that can lead you into a personal learning project.
click here to open up the image below and be able to hover over the defintions


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Here are the titles of the previous blog posts. Access a specific post through the Blog archive menu on the left side of this blog.

Welcome back to a new school year! Primal Movements Workout: Back To The Basics 9/22/15 PE courses available for Spring/summer session! 5/5/15 more yoga (15 mins worth!) 1/29/15 30 Dumbbell Exercises Missing From Your Routine 1/23/15 9 Totally Manageable Fitness Resolutions From The Pros 1/15/15 Enjoy your holiday break everyone! 12/19/14 Make your day harder & new year's resolutions! 12/18/14 The Best Free Yoga Videos for Newbies 12/4/14 The best free workout videos on YouTube 11/21/14 5 Ways to Make Workouts More Fun By Paige Waehner Exercise ExpertPE STUDENTS: skim through the article and look for ideas that might interest you and give you a different perspective on how you approach your physical activity.  LINK: 5-Ways-to-Make-Workouts-More-FunYou can also go directly to the 5 different sections to zero in on a fresh perspective on exercise!  Are there any ideas that interes 11/7/14 TED video of the week! 10/29/14 Why The Pushup Is The World's Greatest Exercise 10/1/14 instinct! Mark Avery 30 Days of High-Intensity Interval Training (HIIT)Neila Rey  Fitness blogger, author Our bodies are designed to optimize at whatever level of training we push at them. This is a survival mechanism intended to give us an evolutionary advantage in Paleolithic times. In the modern age it just means that the workout we have scheduled to do on a busy day delivers diminishing returns as our bodies find 5/4/14 The 3 Building Blocks of Fitness 3/16/14 12 powerful talks from Olympians and Paralympians 2/11/14 Intro to 30in30 Fitness Challenge with Paige Waehner 30in30 Fitness Challenge with Paige Waehner Exercises 1-30 also  try this link for a variety of 30 challenges: http://30dayfitnesschallenges.com/challenges/#_ PE students: Strength is a key component to any exercise program and tehse links provide some examples of gradually building up your strength over time.  By making gradual increme 2/3/14 The Best And Worst Health Trends Of 2013 By K. Aleisha FettersEach year comes with its own unique brand of health trends. Some wind up being passing fad diets, while others prove surprisingly on point. The key to healthy living is knowing which trends are worth your time. To that end, here are the year's shape-up and slim-down trends we'd like to forget -- and the ones we hope will stick around in 1/6/14 18 WAYS TO CHANGE UP YOUR RUNNING ROUTINE 12/4/13 7 Workout Habits You Should Drop Now 11/7/13 High-Intensity Tabata Training Deemed An Effective Workout, Study SaysBy Sarah Klein, www.huffingtonpost.comOctober 10th, 2013 The time-friendly Tabata trend began with the Japanese speed skating team. Head coach Irisawa Koichi had been asking players to follow a training routine that involved alternating short periods of high intensity work with even shorter periods of rest. He asked training co 10/23/13 Treadmill Workouts 10/17/13 50 Bodyweight exercises 10/8/13 17 Science-Backed Ways To Bust Out Of A Workout Rut 10/4/13 The Surprising Science Behind Sleep And Exercise 9/11/13 Learn.ist and Pinterest! 7/17/13 3 fitness apps to turn your smartphone into a personal trainer 7/3/13 Nutrition and Exercise 7/3/13 Happy Summer! 6/21/13 High-Intensity Interval Training 5/8/13 Healthy Breakfast Ideas 5/7/13 protein options 4/12/13 Lauren BoggiFounder and CEO, Lithe Method and FitHipHealthy.com, Eternal Cheerleader 10 Misconceptions About Working Out PE students: go the link provided, review the ideas in this article and reflect on any of the ideas that were interesting or personally meaningful to you.  Is there anything here that will help you as you try to develop, maintain and improve your personal approach to fitness? 3/4/13 Oh! The places you will go 2/13/13 you choose the view! 2/7/13 PE students: here is a new development in PE 10 at Surrey Connect and I am interested in student feedback.  This is not an active part of the course yet but I would like to add it in the next few weeks. Review the information below and please respond to me in your reflection journal and/or on this blog ...this would be a great way for all of us to share ideas and think about how this could transf 2/1/13  Hi PE students, A new year is another opportunity for a fresh start and goal setting in life.   I understand that signing up for this course is one thing, but it also very easy to wander away from it if you aren't active and successful.  Hey it is human nature to avoid things we don't succeed in! My point here is that just because it hasn't worked for you doesn't mean it is over.  Have a look at 1/29/13 The words "Happy New Year!" also brings the opportunity for renewed plans for personal growth.  This" resolution" time of year can be a chance for hope to kick in and for positive action plans to begin.   It can also be a time of year when people don't bother to set any goals (resolutions) because they don't want to be disappointed if they fail. This time of year is just another chance to focu 1/7/13 Students' final comments/testimonials 11/29/12 the goal is fitness! 11/23/12 Yoga (apps) anyone? 11/19/12 improve Cardio workouts 11/14/12 Tunes for Exercising! 10/4/12 Health and fitness 9/12/12 5 Reasons You Can't Stick to ExerciseBy Paige Waehner, About.com GuideJune 20, 2012 "I don't have any problem working out," one of my clients said to me one day, "It's just the fact that I have to keep doing it over and over and over. I mean, what's up with that?"It's true that exercise, like brushing your teeth, is something you have to keep doing if you really want to lose weight, maintain your 6/25/12 Confused About Carbs? 5 Common Myths 6/18/12 Focus on strength! 6/4/12 jump rope circuit 5/3/12 Core training 4/27/12 How much protein do we need? 2/24/12 My heart rate is 59bpm. this was sent from my cell phone using this heart rate mobile app! (I was just sitting obviously!..not doing activity) each time you check it, you can forward the info...also you can create a list of entries and send them http://www.appbrain.com/app/instant-heart-rate/si.modula.android.instantheartrate 2/3/12 BEST FITNESS APPS lists and reviews http://www.theglobeandmail.com/life/life-video/video-the-best-fitness-apps-to-keep-you-on-track/article2311594/ http://www.holosfitness.com/features/ http://www.bloomtofit.com/5-best-fitness-apps-to-improve-your-lifestyle http://exercise.about.com/od/videosmusicsoftware/tp/fitnessapps.htm http://lifehacker.com/5726072/the-best-health-and-fitness-apps-for-ip 2/3/12 Mobile PE Apps 2/3/12 Sun Run 2012 1/16/12 Benefits of Online P.E. 1/9/12 We all know Hockey is the most popular sport in Canada....probably partly because we happen to be among the best in the world at producing elite players and national teams...or is it that we produce the best because we love it so much?? I guess a bit of both. Anyways, I like hockey, although I only played road hockey- never ice hockey- growing up...in fact I guess I am a hockey fan for sure...C 1/5/12 Welcome to 2012! 1/3/12 Middle school PE requirements 12/15/11 Fitness Trends for 2012

Inquiry Learning in P.E.

One of the reasons I like my job is the challenge to make Physical Education more personalized for each student.   And to move away from "teacher as director of knowledge" to "teacher as supporting students to pursue their own learning."

It certainly makes sense to create a course structure where students can do this.  It does present challenges for the teacher and students and my plan is to jump in and go for it even if I don't have a precise plan figured out yet.  This is an Inquiry Learning project for me!  I will present a number of options and ask you to take more direction for your own learning.  This also requires a common process where students document their learning in the various stages of Inquiry (Inquiry Learning Journal in PE 10.)

I also value the input of students in my learning project (how to transform this course into an Inquiry learning course) and look forward to your ideas / suggestions and feedback along the way.
So thank you and let's do this!

PE STUDENTS: Inquiry learning is about deeper learning in an area of personal interest that connects to the curriculum. What are some topics that interest you in relation to physical activity and performance?  How can we use technology to help pursue health and activity/performance goals? What are some questions you have about Inquiry learning in relation to your PE experience?

Welcome back to a new school year! Primal Movements Workout: Back To The Basics

7 Primal Movements Workout: Back To The Basics
(also known as foundational movements)

learn more by watching the video for good technique and by reading more click HERE

The Seven Primal Movements:

1. Bend to extend   2. Squat   3. Lunge   4. Rotate    5. Push   6. Pull   7. Gait

PE STUDENTS:
 This video/article is an excellent strength resource because it focuses on functional life strength movements + it is meant to be used by a variety of participants. 

 It also doesn't require/ focus on a lot of weight, but on proper technique.  Try out this routine and comment on your experience.  And/or review the exercises and comment on how they compare with what you already might be doing for your strength activity.

Go at your own pace.  You don't have to keep up with the demo :-)

PE courses available for Spring/summer session!

Hi PE students, here is some info about Surrey Connect PE courses available in the spring/summer 2015.   The last day to sign up is May 29 and runs til Aug 7th. 

Please share with anyone who may be interested.  

To view the  PE info open the link below, then download the file and enlarge to image to view

PE 10-12 Springboard Session Info

We are pleased to present our Spring/Summer course offerings.

Spring/Summer Course Offerings –  into Your Future

Download the brochure: Springboard.pdf

REGISTER NOW   

Dates:
 registration is from now until May 29, 2015 runs from April 1 through to August 7, 2015. 

All coursework and tests must be completed by August 7, 2015 as there will be no extensions.

If you are taking a provincially examinable course, you will be able to write the provincial exams on August 10, 11 or 12 depending on the exam.

more yoga (15 mins worth!)

Hi PE students: 
Here is a short Yoga video that would work great for anytime...lately I have been doing 10 mins of yoga at the end of my workouts and I like it!
I am going to try this video out.  I think it is good for the yoga rookies out there and for people that may want to work yoga into their regular exercise program in a smaller doses and still do an assortment of the basic moves.

 Try it out and tell me what you think.

30 Dumbbell Exercises Missing From Your Routine

click this link to see all 30 exercises

PE students: 
What do you currently do for strength activities in your personal exercise program?  Strength activities should involve some level of muscle overload and required rest intervals, but it doesn't have to involve weights (lots of body-weight exercises..see earlier posts) 

Comment on how your approach involves a total body focus and looks to increase loads/reps/sets over time.

 Review these strength exercises and consider adding some/all to your strength focused activities.  

9 Totally Manageable Fitness Resolutions From The Pros

#9 "Many people can get easily discouraged and give up when there's too much emphasis on weight loss. Focus on the joys of exercise and movement instead. Take pride in your body getting stronger. Think about the boost in energy you get after a workout. Do set goals, but make them about making fitness fun: Commit to joining a class three days a week or to signing up for a race. Just find something you consider fun!"

--Chris Freytag, fitness expert, author of Get Started with Weight Loss andHuffPost blogger

PE Students: open this weblink: Manageable Fitness Resolutions  to see the other 8 ideas and think about which idea(s) stand out for you. Write about how you plan to specifically apply any of the advice to your personal exercise program and/or report on how it went!