ionKids Magazine

Things you should always remember when you’re on the water

If you live anywhere near the water, there’s a pretty good chance you may be on a boat, canoe, inflatable raft, sailboat or kayak this summer. If you are, remember the rules are always the same when it comes to water – be safe. It helps if you know your boat. It doesn’t make any difference, most boating terms and directions are the same. Just like north, south, east and west are the same, bow, port, stern and starboard are the same. Following are some terms you need to know while on the water.

Anchor – A heavy weight used to secure a boat in the water. Tied with a line from the front of the boat (bow), the anchor grips or catches the bottom of the water body to keep it from moving on the water. There are different types of anchors for different types of bottoms.

Buoy – These are like road signs on the water. They can show the edges of water channels, directions, hazards and areas where boats are to stay away.

Capsize – This is when a boat turns over and empties you into the water. This is one reason you have to wear a life jacket at all times. Stay with the boat in the event it tips over.

Fire Extinguisher – A container with a hose or nozzle that contains a spray which, when used properly, puts out a fire.

Float Plan – A plan or list left with someone on land that includes details about the boat, trip, leaving and returning times, persons aboard and any other important information.

Life Jacket – A personal flotation device (PFD). The most important item you can have on a boat. This is a must.

Strainer – An obstacle in the water (like a fallen tree branch) that allows water to pass through, but can trap and hold boats and passengers.

Throwable Devices – Used for rescue when a person cannot rescue himself. Can be a seat cushion, ring buoy or rescue line (throw bag). If you don’t have one of these onboard, a ball, empty water jug, cooler or anything else that floats will work.

Source: www.boatingsidekicks.com

5 ways to be safe on the water
1. Always wear your life jacket

2. Make sure you file a float plan with a responsible adult to let everybody know where you are going and when you plan to return

3. Study and know the rules of the waves so you are aware of which boat has the right of way

4. Keep a good look out for other boats. Even if you know the rules others may not, so you must operate defensively

5. Always operate at a safe speed, at a safe distance from the shore and other boats, and in a responsible manner

Source: http://www.boatsafe.com

It’s summertime. Have you been to the pool yet?

Is there anything better than hanging out at the pool or swim park with your friends? Swimming is a great way to cool off on those hot summer days. It’s a great way to get in shape. And it’s a healthy activity that you can do for the rest of your life.

While at the pool, there are a number of things you can do to help make the activity fun and safe in and around the water. It starts with learning to swim. It’s much easier with the help of a qualified instructor. Swimming lessons are offered in most communities through programs such as the American Red Cross, Swim America, public schools, YMCAs and sports clubs. And remember, always swim with a friend and obey the rules of the pool and beach. That means no dunking or jumping on other swimmers. And no diving or jumping into the water unless you know how deep it is.

After you learn to swim, there are a number of things you can do to prepare for swimming before you even hit the water, including jumping rope, doing push-ups, leapfrog relays, wheelbarrow races, and one and two-footed hopping races.

Now what are you waiting for – hit the pool!

How to get started in competitive swimming
You can become a member of USA Swimming by visiting a club in your area or by visiting the www.USASwimming.org site. The clubs offer camps and clinics for all skill level

Water games
Following are a few cool exercises and games you can play in the pool.
1. Sharks and minnows
2. Marco polo
3. Diving for rings / money
4. Watermelon relays
5. Feet-first relays or corkscrew relays

Swimming for life
Swimming is a fun and healthy sport you can do for the rest of your life. Here are several reasons why you should hit the water today.

Teamwork – Swimming is a team sport that promotes both individual and team success

Character – Swimming develops important characteristics for athletes, such as discipline, commitment, perseverance and goal setting

Fitness – Swimming is the most common crossover sport

Health – Swimming is an efficient physical therapy method for injury recovery and disability treatment

Legacy – The United States is most successful swimming nation in the world, having won the total medal count at the past four Olympic Games
Lifetime – Swimming is a sport enjoyable at all stages of life

Source – 2005 American Sports Data Inc. Superstudy® of Sports Participation

5 cool swimming techniques you can try this summer

1. Flip turn – Swim five strokes, then do a flip turn in the water, swim five strokes, do a flip turn.

2. Flip turn – Do a flip turn completely underwater pushing off the wall (works on speed and technique)

3. Streamline – Push off the wall without kicking. Your arms should be fully extended with one hand on top of the other. Squeeze your biceps (arm muscles) tight against your ears. (You can even turn this into a game to see who can streamline the farthest.)

4. Freestyle – Fingertip-drag drill. This will allow you to practice high elbows and good freestyle technique. Swim freestyle a little slower than usual. As your hand comes out of the water, focus on skimming your fingertips across the surface of the water instead of raising your hand all the way out of the water. Your fingertips should drag all the way from your hip to just in front of your head, then back in the water and repeat on the other side.

4. Breaststroke – Practice doing two kicks in a row, then one

We said, she said
PLAY asked three-time Olympic champion Amanda Beard to give
us the first thing that popped into her head when we said the following:

Olympics – Gold

Swimming – heaven

Being a role model – leadership

Sydney – koala bear

Winning the Gold – magical

Being a celebrity – role model

Hey, want to keep yourself in shape? Want to let mom and dad know that you just don’t sit around all day watching TV and playing video games? Following this simple fitness routine will help you move forward – and score serious points with your parents. Perform all strengthening exercises 15-20 times or work up to it based on what your fitness level is. Now, waiting are you waiting for?
Get fit now.

1. Walking / jogging / playing – Keep going for 15 minutes outside or in
an open space environment – the choice is up to you

2. Push-ups – Short lever (knees); long lever (toes). Remember, there is
no such thing as boy / girl pushups

3. Seated rows – Using an exercise cable, sit with your legs in front of you
and pull cable toward your chest

4. Jump Rope – Keep going for 30-60 seconds; repeat 3-5 times
with 30 seconds of rest between each set

5. Shoulder Press – Stand with both feet on exercise band, press
hands overhead. You can also use light, hand-held cables

6. Upright Rows – Stand with both feet on band, cross handles,
pull to chin (keep your elbows high)

7. Squats with Band – Stand on the band with feet wide, handles
at waist; squat to 90 degrees and return to standing (keep a slight
flex in the leg)

8. Squats on Balance Trainer disc – Stand on disc, hands in front,
squat to 90 degrees, return to standing position. Maintain your
balance and use your body weight only

9. Lunge with Balance Trainer – body weight only - front foot on disc, rear foot balance on toe only, flex front leg to 90 degrees and return to straighten

10. Tricep Overhead – Standing on the band with one leg (rear) extend hands over head, flex from the elbow only (keep elbows facing forward)

11. Biceps Curl – Stand on the band with both legs and place your
palms forward; raise your palms toward the ceiling and keep your
elbows close to your ribs

12. Lateral Raise – Stand with both feet on band and face your palms
toward your side; raise your hands (palms facing down) parallel to the floor

13. Sit-ups on Balance Trainer – Sit on the Balance Trainer, rest feet
on the floor and raise your chest to vertical

14. Forward Plank – Rest your elbows on the Balance Trainer with your
toes on the floor; hold your body perfectly horizontal for 30-60 seconds

15. Side Plank – Rest your elbow on the floor and feet on the Balance Trainer (sideways); lift your hips from floor and hold your body parallel for 30-60 seconds

Tools of the trade
Here’s what you need to get started.
* Balance Trainer
* Exercise cables and/or bands
* Jump rope
* Rolled durafoam mat
* Small, light hand held dumbbells

Source: Jeff Hurst, member of Harbinger Advisory Board and Coldwater Creek Employee Fitness Center Manager, CPT.

There’s nothing like surfing the Web. That’s why we’re recommending some cool sites to check out. They are fun, informative and easy to navigate.
Just remember to check with mom and dad before logging on.

www.nwf.org/kids
The National Wildlife Federation (NWF) site enables you to play games and get great ideas for fun things to do outdoors. The NWF inspires Americans to protect wildlife for your future.

www.animaland.org
This site provides you with everything you ever wanted to know about how to take care of your pet and more. You can also take a look at some really important happenings in the world of animals.

www.nationalgeographic.com/ngkids/9902/crime-busters/index.html
From National Geographic World, this site shows you how supersleuth scientists gather evidence to help solve crimes against animals.

Answers to all your questions about fitness training

We all have questions – especially kids. So don’t worry. Ask away. That’s what we’re here for. Send your questions to us and we’ll get them answered. In this issue, a number of kids wanted to know soon they can start working out like their older brothers. Here’s how our experts responded.

Q: At what age can I start strength training?

A: It is never too late or too early to be physically active. You can be as young as 6 and work on strength training, as long as you follow directions and focus on proper form and technique, and are under the constant supervision of an adult. It used to be that strength training was considered dangerous for kids because it was feared that might stunt a child’s growth. But this is not the case. In fact, some sports place more stress on the joints and bones than strength training does. Supervised strength-training programs can enhance your strength, motor fitness skills and athletic performance, and help prevent injuries.

Q: What strength-training exercises might be good?

A: Pull-ups and push-ups are great strengthening exercises since you must support your own body weight. You may work out two to three times per week, performing one set of seven or eight simple exercises at 10 to 15 repetitions. Biceps curls or leg extensions are good. It is important that an adult closely supervise you at all times. Concentrate on performing all exercises with proper training technique.

Is there a tastier treat than a fresh strawberry in the summertime? Somebody pass the ice cream, please. It seems that nobody can resist the juicy sweetness. And it doesn’t hurt that strawberries are really good for you. In fact, eight strawberries will provide 140 percent of the recommended daily intake of Vitamin C.

Today, strawberries are grown in every continent except Antarctica. The American Indians were already eating strawberries when the Colonists arrived. The crushed berries were mixed with cornmeal and baked into strawberry bread. After trying this bread, Colonists developed their own version of the recipe and Strawberry Shortcake was created.

Did you know?
California is the leading grower in the United States, producing 88 percent of our strawberries. If one year’s worth of California’s strawberries were laid out berry to berry, they would wrap around the world 15 times.

The strawberry you eat is not really a fruit or a berry but is the enlarged receptacle of the flower. A strawberry is about 75 percent water, and the flavor resides in the skin. As the fruit gets bigger, the skin simply stretches, causing the flavor to become more diluted. In general, smaller berries have more flavor than larger ones. The average strawberry has 150 to 200 tiny seeds, and these are the true fruit of the plant. What we think of as the sweet red berry is in fact just a receptacle for the seeds, which corresponds to the small, white cone you see on a raspberry after it is picked.

Berries on a straw?
There is a legend that strawberries were named in the 19th century by English children who picked the fruit, strung them on grass straws and sold them as “Straws of berries.� Another theory is the name was derived from the 19th century practice of placing straw around the growing berry plants to protect the ripening fruit.

The strawberry is not classified by botanists as a true berry. True berries, such as blueberries and cranberries, have seeds inside. But the strawberry has its dry, yellow “seeds� on the outside (each of which is actually considered a separate fruit).

The never-ending fruit
Every strawberry plant is hand picked approximately every three days. This is the time in which it takes for strawberries to complete their cycle of turning from green to white to red. There is no storage of fresh strawberries. After picking, they are rushed to coolers where huge fans extract the field heat. Then they are delivered to supermarkets across the country via refrigerated trucks.

From baseball cards to dinner mats, virtually anything can be collected

Winter is finally over. You know what that means: it’s a guarantee that Mom or Dad will bring up the topic of spring-cleaning. Yuck. With this in mind, PLAY is proud to present our ode to all things gathering dust: your collections.

It’s something that everybody does; from toys to comic books, sports memorabilia to furniture, nearly everyone has a collection. And it’s easy to see why: Collections bring back all of our good memories, whether they’re watching games with our families or traveling from place to place.

In order to jump start your collection, here are some tips and tricks from the collecting pros.

Things to collect
There are lots of things people collect – the general rule of thumb is: If it’s old and/or rare, it’s probably a collectible. Here are a few of the biggies for the sports-minded.

Sports Cards: Probably the most well known collectibles, sports cards started as giveaways with tobacco companies before bubblegum became their preferred method of distribution. In fact, the most valuable baseball card of all time, a Honus Wagner, is so rare because Wagner hated tobacco products.

How to get started: We live in a great age for collecting; virtually anything you want can be found over the Internet. However, to get started in baseball, football, hockey or basketball card collecting, just go down to your local store, pick up a pack of cards and a magazine like Beckett, which tells the prices of cards. If you decide you like collecting cards, look up specialty card shops near you and get to know the dealers. They often can tell you what cards to look for or if any collecting shows are coming soon. Plus, they often have all the different types of cards currently available.

Autographs: This is an entirely different ballgame.
Depending on the type of autograph you want (we’ll use baseball, since signed baseballs are among the hottest collectibles), it can be as simple as going to your local games early or trying to contact the person you would like. Remember; always be kind to the person whose autograph you are trying to collect.

How to get started: The easiest way to get an autograph if you can’t physically meet the person is to contact them through the mail (You can usually get the address for spring training by contacting the team or looking it up online). If you are trying to get a sports figure’s autograph, search engine About.com has a few tips for you:
• Send the ball or hat you want signed.
• Send a ballpoint pen since markers tend to bleed.
• Include a return envelope with postage.

Make sure its real
Remember, when collecting memorabilia, it’s often a good idea to ensure the authenticity of anything you buy beforehand. According to Joe Orlando, a sports collector for 20 years and editor of Sportscard Market Report, the key is to ask questions. Don’t be afraid to ask the dealer how much he thinks something is worth. Don’t be afraid to talk first with older collectors who might have more experience. A last word of advice: If a deal sounds too good to be true, it probably is.

Collector’s lingo

The slang associated with sports card collecting can get a bit confusing. Here are a few of the terms that are helpful to learn courtesy of Professional Sports Authenticator, one of the largest and most well respected authentication services.

Authentication – How a collectible is determined to be real

Break- A term for opening cards

Card Stock – The thickness of the card, or, what a card is printed on. Most cards are printed on cardboard.

Centering – One of the most important factors when determining a sports card’s value. Centering is found by measuring from the edge of the card to the photo from both sides. Perfectly centered cards are most valuable, while those that are considered “miscut� are worth less.

Chipping – The condition of the edge of a sports card

Condition – How good a card looks. Condition can range anywhere from “mint� (best) to poor (worst). The higher the condition, the more the card is worth.

Die-cut – A card that has been cut, usually in an odd shape, by the manufacturer.

Gloss – The shine on the surface of a card

Insert – Cards that are added to regular packs to increase value. Inserts are much more rare than regular cards.

Key Cards – The most valuable cards in a set

Slabbed – A term to describe a professionally graded

There’s a lot more going on under that shell than you imagine

With baseball season quickly approaching, there’s sure to be plenty of opportunities for you to grab a bag of peanuts and shell your way through it at your local ballpark.
The little snacks are an American tradition – they’re fun to eat, they taste good and they go with just about anything. But there’s much more to the common peanut than meets the eye.

Originally grown in South America since prehistoric times, the peanut came to America by way of African slaves, who picked up the peanut from Portuguese traders – who in turn took the nut from Brazil. In fact, the word “goober� is Kikongo (a type of African language) for peanut.

In America, two-thirds of peanut use is for eating, but it has many other uses as well. Peanut byproducts are used in paint, varnish, lubricating oil, leather dressings, furniture polish, insecticides, nitroglycerin, soap and many cosmetics. Even the shells get in on the act too, as they are used in plastic, wallboard, abrasives, fuel and cellulose for paper and glue.

Nutritionally, peanuts are an excellent source of protein, and in extremely poor areas, many hunger-relief efforts involve peanuts. According to the United States
Department of Agriculture, one ounce of dry-roasted peanuts provides more than 13 percent of the daily value of protein per serving.

And that’s not all. Peanuts are also good sources of vitamin E (helps boost your immune system and lowers the risk of heart disease), B vitamins like niacin (helps release the energy of food and keeps the body’s skin, nerves and digestive system healthy) and folate (essential in the building of new cells, DNA and RNA – the building blocks of life).

However, one of the most well-known and advantageous parts about a diet containing peanuts is that it introduces more unsaturated fat (the good kind of fat) into your eating habits. Plus, they’re cholesterol free.

So, next time you grab that bag of nuts, eat up – you’ll be doing yourself well.

Nutty facts

• The peanut is actually not a nut; it’s a legume (like peas, beans and lentils).

• Astronaut Allan Shepard took a peanut to the moon.

• Americans eat more than 600 pounds of peanuts each year.

• It takes about 540 peanuts to produce one 12-ounce jar of peanut butter.

• Peanuts contribute more than $4 billion each year to the U.S. economy.

• There are four types of peanuts grown in America: Spanish, Runner, Virginia and
Valencia.

Spring is here. And with the rebirth of nature’s bounty comes one of its most feared annoyances: pollen. You know, the yellow stuff that coats nearly everything in sight. Ever wondered where it comes from? Or why it causes runny noses, blurry eyes and headaches? Here are some facts you can share with your friends.

When the frost wears off, trees, grasses and weeds begin rebuilding and re-fertilizing (how plants make new versions of themselves). They do this with pollen, which they produce and spread to other plants.

In flowers, pollen is heavy and waxy, so insects carry it from place to place (for example, bees with roses). With grass, weeds and trees, the pollen is light and travels through the air. In addition, pollen producing trees, grasses and weeds produce it in huge quantities to ensure enough of it gets where it needs to go.

Once in the air, the pollen goes pretty much everywhere, including your nose and skin. Thus, if you are allergic to tree and grass pollen, you sneeze, cough, itch and have a runny nose and watery eyes. Now, why do we have these reactions? What is it about pollen that causes these problems? The key is finding out what an allergy really is.

An allergy is a sensitivity to a normally harmless substance; in this case, pollen (which needs to be in the air for the earth to survive). Also, the reaction to the substance is really a false alarm, because the body begins fighting something that can’t really harm it. So, when pollen flies into the nose of someone who is allergic to it, his body thinks it is being attacked and begins ramping up its immune system.

The body produces antibodies(proteins that identify and neutralize foreign substances in the body) that attach themselves to the pollen. Once attached, the antibodies begin making powerful chemicals, the effects of which produce the symptoms listed below. For example, pollen in the nose causes the antibodies to make histamine, a chemical that opens the many small blood vessels in the nose. Fluids begin to escape through the expanded vessel walls, causing swollen nasal passages and congestion. Histamines can also cause itching, irritation and excess mucus.

Unfortunately, there is no cure for allergies to pollen. There are treatments for it though, including medication, injections and avoiding pollen hot spots in spring. Fortunately, an allergy to pollen doesn’t progress to serious diseases.

Common pollen troubles

Sneezing
Itching eyes
Black eyes (because of less blood flow near the sinuses)
Watering Eyes
Red eyelids

Baseball is here. Sure, those winter months may have made you a little rusty. You just need a little refresher course. So where do you go when you want answers on baseball? How about the big leaguers? PLAY visited Turner Field, home of the Atlanta Braves, to get some tips on how to prepare for this season from catcher Brian McCann, outfielder Andruw Jones and pitcher Tim Hudson. Here’s what they had to share.

Brain McCann on hitting… For young players, the tee is the most important tool (the Braves even have them in their batting cages). You must hit a lot off a tee. It helps you keep your eye on the ball. Other than that, being young and playing baseball is just about having fun and hanging out with your friends. Make sure you enjoy playing. I just loved playing the game. I loved competing. That’s what it’s all about. Brain McCann

Tim Hudson on keeping loose, both mentally and physically… For a pitcher, it’s important to work the small muscles around your rotator cuff[shoulder]. This will help prevent injury and add acceleration and deceleration to pitching. While they are small muscles, they have a lot of torque. There are many exercises you can do for your shoulder. I’m 30 and I only use 3- to 5-pound weights. You can ask your doctor or trainer for exercises to help keep you in shape. Before I hit the field, I ride the bike to get a sweat going. It’s important to stretch your hamstrings, your forearms, your shoulders and your lower back. Next, play catch for a while to get in the motion. Go a bit farther than the distance from the pitching mound to home plate and throw around some. Then, go to the mound and get ready. Also, eating right makes a big difference. Try to eat carbohydrates [like pasta, bread and potatoes] the night before and the day of a game and drink plenty of water. During the game, sports drinks help replenish the things your body loses when you sweat. While some pitchers get nervous before a game, I find that anxiety usually leaves after the first inning. It’s not so much nervousness as it is being anxious to get started. If you’re really nervous, you’ll be timid on the mound. Once the game starts, don’t ever let it get to you. Keep a level head and don’t get too pumped up, because you’ll start overthrowing. Between innings, go for a walk or sit down someplace quiet, someplace away from the dugout, and have a drink. It helps work things out a bit.

Andruw Jones on fielding and preparing for the season… When you’re starting out, find a position you can cover and work on learning those skills. Watch every pitch thrown, because you never know when it’s going to come to you. Concentrate on what’s going on in the game and be aware at all times, no matter what’s going on. To prepare for being in the field, catch balls hit off a bat as much as possible. When the ball comes off a bat [as opposed to having a coach or friend throw it to you], it will go in all directions at different speeds. A bat gives the ball the speed and aggression of a real game. You should always work on your fielding. Don’t fall back on your strengths, work on your weaknesses. If you work hard, the game will be much easier – and more fun. Using a soft glove will help. Try using shaving cream and microwaving it for a minute to soften it up. Each game you play is going to be different, so be ready for it. Always hit the field with a game plan. Know what you have to do, know how you’re going to do it, and then follow through. Being prepared is important. The most important thing is to have fun. And always listen to your coach, he knows best.