Summer 2014 A Publication of
FOR
OUN THE Y
A PAR
GUIDE ’ S T N E
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LETE G AT H
d i kPORTS
N E I Z G A M A
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HOW YOUNG TOO YOUNG?
IS
Is strength training safe for young athletes?
Staying Hydrated PA Cyber Student Athletes Eating Right Presented by
Get Creative
This Summer
Kids can take part in all sorts of fun summer sports and fitness activities, from gardening in their own backyards and swimming with the family at the pool to running, jumping, skipping and hopping with the family pet, or romping with friends. Maybe this is the summer when a new sport is worth exploring, or a taking up a hobby that involves physical activity is in order. Dozens of fun, interesting and informaPA Cyber is proud to tive outlets are available to sponsor KidSports challenge kids’ bodies and Magazine, because we minds. know how important it is It’s not all about the outfor kids to have a tool doors, though. Indoors is that teaches them where kids can get creoptions for physical outative with fresh produce let, as well as provide from the local farmer’s opportunities to bring up market. A corner of the their grades in nutrition. kitchen can provide a cozy A healthy body goes spot to concoct fruit hand-in-hand with a kabobs or tasty smoothies. healthy mind. Menu planning that includes incorporating a As the school year winds down, and the temperature heats up, it’s a great time to start think- new vegetable into lunch can make for a rewarding challenge, too. ing about all of choices kids have to get active, The sky is the limit. Make the most of the free enjoy the outdoors and take advantage of the fresh, local and nutritional fruits and vegetables time you have over the summer months. Email that play a big part in our well being. No, it’s not us about your experiences and send us photos. a homework assignment, but it is a terrific time Take seriously the studies that demonstrate balance in every facet of our lives is good for us to get your body in shape for the upcoming physically, emotionally, and academically. school year.
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Welcome
Maintaining a Balance
As an educator, I am always focused on getting our kids off to a good start in life. That’s why, like my colleagues, I am ever mindful of teaching good habits at an early age, when they are most impressionable and have a lasting impact. Study after study shows us that the beginning years of a child’s life are critical for building a solid foundation for their future. Helping kids learn the ABCs and 1-2-3s of their lessons at an early age is critical, but cannot be accomplished without balance. If we take a holistic approach to educating our children, making certain that proper dietary behavior and physical activity are as relevant to the equation as academic performance, we set them up for happy, healthy and productive lives. We know full well that not every child thrives in a traditional environment. After all, that nontraditional approach is what makes PA Cyber attractive to so many parents and students. Not every child gets a kick out of volleyball, basketball or softball, but she sure might enjoy
bicycling, hiking or skating. Not every student makes a mad dash to the kitchen to enjoy a veggie burger or bran muffins, but he might savor baked sweet potato fries or tropical fruit kabobs. Providing choice to our children is one way to help them embrace exercise and proper nutrition, just as providing educational choice has helped so many of them embrace their studies and excel academically. So much is at stake, from preventing diabetes and cardiovascular disease to improving concentration and promoting brain power. Balancing nutrition, exercise and academics is not just the smart choice. It’s the only choice. PA Cyber is proud to be a sponsor of KidSports Magazine for the important message it delivers to our children. Kudos! Warm regards,
Dr. Michael J. Conti, CEO The Pennsylvania Cyber Charter School
thismonth’slineup 2 PA Cyber News
6 Strength Training For Kids
3 Message From Dr. Conti
8 PA Cyber Student Athlete Profiles
4 Eating Right: Vitamin D
10 Bumps & Bruises: Staying Hydrated
5 Saving Money: Pools
11 PA Cyber: Beyond the Classroom
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eatingright
Double Down on the D
T
he American Academy of Pediatrics says infants, children, and teens should get twice their previously recommended daily dose of Vitamin D. Vitamin D, which can be produced in the skin from ultraviolet light, is essential in preventing rickets, a childhood bone disease, and is gaining attention for its positive health benefits for a variety of conditions. Vitamin D has been shown to help prevent heart disease, various forms of cancer, kidney disease, diabetes and autoimmune conditions ranging from multiple sclerosis to arthritis. Studies also show that Vitamin D helps people suffering from seasonal affective disorder. There are several reasons that people may have Vitamin D deficiencies. First, many of us are limiting our sun exposure in order to cut our cancer risk. Even if you’re a person who spends
By Jen Morchesky
time outdoors, sufficient sunlight exposure is difficult to measure. The amount of pigment in your skin can affect how much Vitamin D is produced. In northern states, especially in the winter, the amount of sunlight may not be enough. In addition, eating coldwater fish is the only way to get Vitamin D naturally from your diet. There are fortified food products available, such as milk or some yogurts and cereals, but they may not offer enough to get the proper amount of D. With vitamin supplements, you can ensure that your children are getting a proper amount of Vitamin D. The AAP guidelines encourage 400 IU per day beginning shortly after birth, up from the previous recommendation of 200 IU per day beginning at two months of age. Even breastfed babies should receive a 400 IU supplement in case their mothers are deficient in Vitamin D.
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Savingmoney
Pools
O
Pool Covers
wning a pool is a nice perk during the heat of the summer. But it can be an expensive item to maintain. Here are some simple tips that can help pool owners save a buck or two during the summer.
Using a pool cover regularly reduces evaporation by 90 to 95 percent. Without a cover, an average pool of 18 feet x 36 feet loses about 1 inch of water per week in the peak of summer. This can add up to an annual water loss of 7,000 gallons. In addition, another benefit of using a pool cover is enhanced safety. If you are using chlorine gas, however, you should let your pool air.
Keep the Main Pool Filter Clean It couldn't be more simple. Keeping a clean pool filter eliminates many different expensive pool problems.
Run the Filter During Off-Peak Times
Check the Pool Equipment
Most regions have off-peak times when electricity is less expensive compared to peak time. Adjust the filter timer to run during the offpeak time periods.
Malfunctioning pool equipment can cause high-energy consumption. Regularly check your filter, cleaner, pump and other devices.
Keep the Pool Chemicals Balanced
Invest in a Variable Speed Pump
Keeping the alkalinity, pH, and calcium hardness level in line will save money in reduced chemical usage. Constantly fighting the swimming pool water balance can get very expensive.
Variable speed pumps can be programmed to run at the minimum speed required for any specific task. The pump will use less energy and can offer significant savings; sometimes up to 90 percent.
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Strength Training How Young is Too Young? By Donnie Tasser
A
t what age should young athletes begin weight training? It’s an age old question for parents whose children are becoming more serious about athletics. While it is a fairly easy question to answer, many parents, due to lack of knowledge on the subject, allow their athlete to begin weight training far earlier than they should.
puberty because growth plates are still developing. Muscles also aren’t developed enough to handle the heavy loads, which can lead to injury and could possibly hinder future muscle development.” Boys usually begin puberty around age 12 and usually complete it by 16 or 17. “Boys are better with bands and body weight exercises, at least prior to the age of 14,” said Kim What They Should NOT Do: King, strength and conditioning coach at the “Weight training really depends on the exerUniversity of Pittsburgh. “If they want to lift before cise,” said Roger Duchon, owner of Champion then, I recommend using machines over free Fitness and a nutrition consultant with over 30 weights, but absolutely nothing before the age of years of experience in exercise science. “I would 12. Boys need to develop some muscle coordinarecommend no heavy compound movements tion before they move on to using free weights.” (bench press, clean-and-jerk, squat, etc.) until after Girls begin puberty around 10 or 11 and finish 6
by 15 or 17 years old. As such, girls can often begin safe weight training earlier than boys. “Female athletes develop earlier and their muscle coordination is strong enough by the age of 12 that they could begin using free weights,” said King. King adds that it is best for any young athlete to use machines when beginning to learn to lift, so that the muscles get accustomed to moving weight. Lifting heavy at a young age is not recommended – just enough to allow the muscles to build on themselves. This does not mean that your young athlete is not allowed to perform extra work outs before puberty. He or she can, but not with weights.
build up reaction time and balance, it can also strengthen joints and cut down on injuries. Also, body weight exercises – push-ups, sit-ups and pull-ups – are always safe for younger athletes, as is stretching. Stretching helps lengthen the muscles, aiding in flexibility and injury pre-
vention. Athletes should always stretch before and after any exerWhat They Should Do: cise. Stretches that utilize “Before 14, any type of cardio, momentum and movement callisthenic or functional move- increase range of motion and ment is not only OK, but recom- blood flow and should be done mended,” Duchon said. as part of an athlete’s warm up. “Functional training is the big Static stretching – the old fashthing now.” ioned stand in place and count Functional training involves to ten – is better utilized as a training the body in the movecool down after activity, as it ments used in everyday life – or helps lengthen tight muscles, in this case, a particular sport. It allowing them to rebuild and does not always involve weight recover faster. bearing exercises. You often see Supplements functional training in a rehabiliWith performance enhancing tation facility, using exercise drugs in the news every day, it is balls, medicine balls and kettle enough to scare any parent bells and bands. Functional regarding any dietary suppletraining can serve to not only 7
ments their child could be taking. This is a good thing. Kids probably shouldn’t take any. “I would absolutely not recommend any type of supplement, such as creatine, other than a whey protein or protein shake to any athlete under age 17,” King said. “Athletes at this age should focus on getting these nutrients from their food.” Basic protein supplements, such as whey and casein protein, are OK, as they aid in muscle recovery and provide a healthy caloric intake option. “Protein builds up your body, assists development and helps boost metabolism,” Duchon said. “I wouldn’t recommend creatine until after puberty.” If your young athlete wants to start strength training, make sure they stay away from heavy weights until they have gone through puberty, keeping in mind that girls can start slightly earlier than boys. After 14, compound movements are OK, but the weight should be monitored. Functional training is a good option for any age and is safe for athletes not old enough to lift, and stretching is always recommended (even for you, moms and dads). No supplements, save for a protein powder or shake, should be taken until after 1718 years of age.
Student Athlete
Trey Shackleton Making Waves PA Cyber Charter junior Trey Shackleton, one of the top high school swimmers in Pennsylvania, was recently named the Swimmer of the Year by the Times News of Lehighton, PA. Shackleton, who swims for Northwestern High School, took first place at the District 11 Championships in the 500 freestyle before capturing two top-six finishes at the Pennsylvania State Swimming and Diving Championships, including a third-place finish in the 500 freestyle. It's the second consecutive year Shackleton was named Times News Swimmer of the Year. "He's one of the most consistent and hardworking swimmers we have," Shackleton's coach, Ryan Woodruff, told the Times. "He has a certain tenacity to the way he swims, and he's never satisfied with his accomplishments." Shackleton echoed his coaches’ comments about his tenacity. "I'm never satisfied. I always want to do better," said Shackleton after receiving the honor. "That's kind of been my mantra, not only with swimming, but in everything that I do.” Before enrolling in PA Cyber in 2011, Shackleton had been home-schooled. He took up swimming to satisfy the state’s physical education requirement. “Trey is very academically oriented,” said Elena, his mother. “He was advancing so fast that he had completed the ninth grade curriculum when he was seventh grade by age.” The ability of PA Cyber to customize educa-
tion for each student’s abilities, needs and goals has allowed Shackleton to advance on a relatively normal timetable of high school courses while also taking advanced and dual enrollment college courses. The school’s flexibility in scheduling courses can be adapted to fit around his rigorous daily Shackleton trains two and a half hours a day in the pool, followed by an hour of cross-fit training. He trains six days a week. In addition to competing for Northwestern High School, Shackleton also swims for the Parkland Aquatic Club. He recently competed in Blacksburg, VA, Charlotte, NC, and is looking forward to the Mid Atlantic Junior National Championships this summer, held at Bucknell University. "My goal is to just get better each and every time I go out there and improve my times," said Shackleton. He also has a larger goal that blends his swimming with his studies. "I want to swim at a Division 1 school, " he said.
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Student Athlete
Katherine Rotz Ballerina dances toward early graduation It will be hard for Katherine Rotz to resist dancing across the stage when she receives her Pennsylvania Cyber Charter School diploma at Philadelphia’s Kimmel Center for the Performing Arts later this month. Katie, age 16, is graduating early because she can’t wait to make the next saute toward her dream of becoming a professional ballerina. Although she is from Pittsburgh, the Kimmel Center is a second home to Rotz. The Pennsylvania Ballet is a resident company at the Kimmel Center, and she is a ballerina studying with The School of Pennsylvania Ballet. After graduation she will spend five weeks in Massachusetts, training with the Boston Ballet School Summer Dance Program. Next year, when her former classmates are high school seniors, Rotz will be a full-time student at The School of Pennsylvania Ballet. “You can tell Katie is driven. She is extremely hard-working and driven. Once she gets into something she gets it done,” said Roman Kozak, her PA Cyber instructional supervisor. A straight-A student during her three years with PA Cyber, Rotz has taken self-paced classes to free more time for training and performance. Rotz is from Bethel Park, a suburb south of
Pittsburgh. Her mother and father are Mary and Drew Rotz, and her older sister, Elizabeth, is a student at Duquesne University. Her mother said Katie fell in love with dance at age 2 when she watched Elizabeth practicing at a local dance studio. Rotz spent 10 years with the Pittsburgh Youth Ballet, studying under Artistic Director Jean Gedeon and performing in “George Balanchine's Serenade,” “Waltz of the Hours,” “Raymonda Variations,” “Jerome Robert's Circus Polka” and many other productions. In 2009, she danced with the New York City Ballet in “George Balanchine's Coppelia”at the Saratoga Springs Performing Arts Center. From 2010 to 2012, Rotz trained at the School of American Ballet's prestigious summer program. She successfully auditioned and was accepted on scholarship into The School of Pennsylvania Ballet. She started training there in January 2013. Over the past year, Rotz has performed with the Pennsylvania Ballet in productions including “George Balanchine’s A Midsummer Night’s Dream,” “Christopher Wheeldon’s Carnival of the Animals,” and “George Balanchine’s The Nutcracker.” Her mother’s family is from Philadelphia so Rotz has been able to stay with an aunt. “We love PA Cyber. It has given Katie such flexibility,” said her mother.
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bumps
&BRUISES
By Brittany Crawford
Staying Hydrated
S
taying hydrated is important to staying healthy. Kids who play sports, exercise or just play outside, especially in the summer, need enough fluids to stay active. Experts link proper hydration to energy levels, concentration and physical endurance in kids. Because thirst is not a reliable indicator for actual hydration, it’s important for kids to drink a lot, and not just when they feel thirsty. Without enough to drink, children are at risk for dehydration. Experts caution that kids are at an even greater risk of dehydration than adults because they perspire less, but their bodies produce more heat. Kids also get so wrapped up in what they are doing, they often forget to take water breaks. The dangers of dehydration can range from
mild cramps to heat exhaustion or even heatstroke – so it is important for parents to make sure their kids stay hydrated.
Here are some tips on how to keep an active child cool and hydrated: • Drink lots of water! Get kids in the habit of drinking cold water. The colder the water, the faster it gets absorbed. Limit the amount of caffeinated and sugary beverages that your kids drink, as these drinks can actually cause dehydration. Sports drinks are OK for kids who are playing in a game or practicing, but remember water is just as good, and it is better for your kids! • If you have younger kids who like their juices, try filling their cups with 50 percent juice and 50 percent water.
• Pack a water bottle for your kids, in their lunch, with their sports gear, or in whatever else they will take with them when they go outside. Teach kids to think of water as another item they need. • Try to keep kids dressed in one layer of loose fitting, light-colored clothing. • Know the potential hazards when kids go outside, such as humidity, lack of shade, direct sunlight. Plan accordingly. By using these tips, and by teaching kids the importance of hydration, they will be ready to go out and have fun in the sun! 10
Beyond The Classroom
Sixth-grader takes home honors at Pittsburgh Science and Engineering Fair
Dilan Gangopadhyay of Peters, a sixth-grader at Pennsylvania Cyber Charter School, has had quite a spring. In March, Dilan was one of four PA Cyber students with a project entered in Carnegie Science Center's Pittsburgh Regional Science and Engineering Fair. Gangopadhyay’s project, "Disinfecting Dangerous Drinking Water," took first place in the physical science junior division of the regional fair, held at Heinz Field. The project also won a Carnegie Science Award of Excellence, which included an automatic entry to the 2014 Carnegie Science Center Awards program in May. Finally, Gangopadhyay was
tions,” Rina Gangopadhyay, Dilan’s mother, said. “He compared four or five methods of disinfecting water and favored the one using UV light.” After participating in a Boy Scouts Medical Explorer program, Gangopadhyay became interested in finding the most viable and economically effective methods for disinfecting water. Citing the importance of potable water following natural disasters, Gangopadhyay set his experiment to include parameinvited to compete in Broadcom ters that would void water of Masters, a national STEM (scibiological contaminants by ence, technology, math, and using bleach, boiling, ultraviolet engineering) competition for light, and other treatments to sixth, seventh and eighth discover the best method of graders nationwide. Broadcom sterilization. Masters semifinalists are to be Dilan’s older brother, Orion, announced Sept. 3. was a Junior Division winner The award-winning project and also won a Carnegie compared methods of disinfect- Science Award last year. Orion ing water in emergency situawent on to become a semi-finaltions and included a design of ist in the 2013 Broadcom an UV- LED flashlight that Masters. Orion, a seventh-grader could be used in the field to dis- at PA Cyber, entered a project infect water. Joel Cilli, PA this year in the Earth, Space Cyber’s STEM research and Environment Intermediate development coordinator, assist- Division. It involved a study on ed with the project. water percolation rates for dif“His project was geared ferent soil types and how that towards emergency situations impacts flooded areas. and inspired by UPMC physiThe brothers enrolled in PA cians who go into those situaCyber earlier this year.
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