Calvary Christian School - Old Bridge, NJ

Sports Information

First Aid

When there is an injury - RICE

Resting is important immediately after injury. The body needs to rest so it has the energy it needs to heal effectively.
Ice bags, cold packs to the injured area. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the injured area. A good rule is to apply cold for 20 minutes and then leave off for 20 minutes.
Compression limits swelling. An easy way to compress the area of the injury is to wrap an ACE bandage over it. (Not to tight)
Elevating an injury also reduces swelling. It's most effective when the injured area is raised above the level of the heart

First aid www.epilogsys.com/ScoutingWeb/Training/FirstAid.htm

Sport injuries www.choa.org/default.aspx?id=1043

Cross-Country/Track and Field

Running Points

Good pair of running shoes is very important.
Stretch before and after running.
Drink water before and after running. (Key to being healthy)
Start slow and develop in running distance.
Pacing is key to effective running.
Record running progress.

Benefits of Running

Running is a great lifelong sport.
Running is an effective way to maintain or loose weight.
Regular running increase muscle tone.
The heart gets stronger and more efficient in response to regular exercise.
Blood pressure (tension) can decrease with consistent running.
The impact of running makes your bones more dense and stronger.
The benefits of running can last through-out the day.
Regular running can help lower stress levels.
Regular exercise can improve sleep habits.
Running gives a sense of achievement and builds confidence as one improves their fitness.

Fitnessgram testing

Presidential Fitnesss Training

www.presidentschallenge.org/.../goal_setting.aspx

          Aerobic Capacity
        1) Pacer - 20 meter shuttle run
          2) One mile walk/run

          Body Composition
          1) Percent of body fat-from triceps and calf muscle
          2) Body mass index - height and weight

          Abdominal Strength
          Curl-up test

          Upper Body Strength
          Push-up
          Modified pull-up
          Pull-up
          Flexed arm hang

          Trunk Extensor Strength & Flexibility
          Trunk lift

          Flexibility
          Back-saver-sit and reach
          Shoulder stretch

Healthy living

Scriptures

Living a life of HONOR

Honor Him
Honor your parents
Honor others

Living in GRACE

Forgiveneness
Trust

Nutrition

Eating a balance diet, with fruits and vegetables, and drinking plenty of water gives the body optimal replenishment.
Eating 4 to 5 smaller meals is recommended more then 3 big meals. Smaller meals help with digestion and incresases the body metabolism.
Eating a few hours before going to bed is best.

Training

Cross training helps effectiveness, by giving the body a variety of work-outs while giving other parts rest.
Combining weight bearing exerice such as running, with non weight bearing exercises such as swimming, helps to maintain a heathy body.

Goals

Without vision a man perishes.
Setting goals and taking small steps with specific dates for accomplishment helps with achievement.
Taking initiative helps create opportunities.
It takes 21 days to form a habit, and usually just a few to loose it.

Coaching

Coach K.: http://www.coachk.com/quotes.htm
John Wooden: http://www.coachjohnwooden.com/

Sport Ministries

Athletes In Action http://www.aia.com/

Fellowship of Christian Athletes

http://www.fcanj.org/Camps/