The Physical Activity Guidelines for Americans, 2nd edition recommend that children and adolescents ages 6 to 17 years do 60 minutes or more of moderate-to-vigorous physical activity daily.

Benefits of Physical Activity

Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions such as:

• Heart disease.
• Cancer.
• Type 2 diabetes.
• High blood pressure.
• Osteoporosis.
• Obesity.

Consequences of Physical Inactivity

Physical inactivity can

• Lead to energy imbalance (e.g., expend less energy through physical activity than consumed through diet) and can increase the risk of becoming overweight or obese.
• Increase the risk of factors for cardiovascular disease, including hyperlipidemia (e.g., high cholesterol and triglyceride levels), high blood pressure, obesity, and insulin resistance and glucose intolerance.
• Increase the risk for developing type 2 diabetes.
• Increase the risk for developing breast, colon, endometrial, and lung cancers.
• Lead to low bone density, which in turn, leads to osteoporosis.

Physical Activity Behaviors of Young People

• Less than one-quarter (24%) of children 6 to 17 years of age participate in 60 minutes of physical activity every day.
• In 2017, only 26.1% of high school students participate in at least 60 minutes per day of physical activity on all 7 days of the previous week.
• In 2017, 51.1% of high school students participated in muscle strengthening exercises (e.g., push-ups, sit-ups, weight lifting) on 3 or more days during the previous week.
• In 2017, 51.7% of high school students attended physical education classes in an average week, and only 29.9% of high school students attended physical education classes daily.

Recommendations for Physical Activity

• Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
• Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
• Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.

These guidelines state that children and adolescents be provided opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

The national recommendation for schools is to have a comprehensive approach for addressing physical education and physical activity in schools. This approach is called Comprehensive School Physical Activity Programs.

Physical Activity and Academic Achievement

• Students who are physically active tend to have better grades, school attendance, cognitive performance (e.g., memory), and classroom behaviors (e.g., on-task behavior).
• Higher physical activity and physical fitness levels are associated with improved cognitive performance (e.g., concentration, memory) among students.

Just what does it take to become a ballet All-star?

Gear Up

Tutus and toe shoes are a classical dancer’s standard costume. When trying to figure out what to wear, keep in mind the following tips:

A simple leotard with tights is best for class – wearing them allows the instructor to see that all muscles are moving correctly. Boys often wear black tights and a white T-shirt.

In order to keep their muscles warm and help prevent injuries, sometimes dancers wear legwarmers for warming up and doing exercises at the barre. A barre is a handrail that dancers use to steady themselves during the first part of a ballet class. (“Barre” is also a shorthand term for exercises done at the barre, and you might hear a dancer say they are “doing a barre” before performing which means they are warming up).

Ordinary ballet shoes have paper-thin soles, no heals, are held on the foot with elastic and come in different colors (but usually black or pink). The right and left foot shoes are identical and take on the shape of each foot through use.

Pointe shoes have re-enforced toes that help the toes bear the weight of the body and provide extra support for dancers going up on Pointe. Pointe places a lot of force on the toes, and the re-enforcements also help distribute this pressure over the entire tip of the foot. But even then, dancers usually add padding inside the shoe to cushion their feet further. It’s important that dancers don’t wear toe or point shoes until their ankles, back and other supporting muscles are strong enough for this type of exercise – remember that Pointe is not for beginners! It’s always best to go to a store that specializes in dancewear to have shoes fitted properly. A dancer’s toes should be able to move freely inside while the shoe is snug and secure on the outside.

It’s usually best to leave jewelry like watches, necklaces and dangling earrings at home. They could scratch another dancer or snag a leotard or tights, and might turn out to be a hassle.

Wearing your hair up for class allows your instructor to fully see how your muscles are aligned – and it helps you see where you are going!

Play it Safe

Stretching is one of the most important things a dancer can do. Stretching makes the muscles stronger and more flexible, so make sure you warm up and stay focused while stretching.

To prevent toe trouble, wear toe pads and tape around tender and tight parts of your feet like your toes and heals.

Learn the proper technique. To ensure correct technique, make sure you are being taught by a qualified teacher with proper credentials and that you practice under supervision.

Eat healthy in order to keep your energy and attention levels up so that you can perform at your best. Some dancers confuse healthy eating with not eating enough and develop eating disorders. It’s never a good idea to try and make yourself skinny by hurting your body.

Ballet is more than just physical exertion. It’s the total process of expressing yourself through creative movement – have confidence in your self expression and in everything else you do!

Simple crunches, lunges and bike riding are good ways to strengthen back muscles. You can also stretch your back muscles by laying on your stomach, slightly lifting both arms and legs and holding them in place for a few seconds.

Parts of the Body Worked

How to Play

Confidence, good posture, balance, self-discipline, concentration, flexibility, endurance, speed, strength and power. Would you believe there’s a single activity that promotes all these things at the same time?! Well, believe it or not, there is – ballet!

There are two types of classic ballet, which is an art form that tells stories through characters in costume. Pointe is one type, where dancers wear a special type of shoe so that they can move on the tips of their toes. Since Pointe is really advanced, we’ll just be focusing on demi-ballet. In this type, dancers dance on the balls of their feet.

There’s a whole lot to remember when dancing ballet – things like how important it is to find the right studio. Because when you’re learning the basics, it’s important to make sure you learn correctly!

There are five basic positions for ballet. All classic dance steps start or end in one of these five positions:

• First Position—The heels are together, legs stretched straight. Turn your toes outward to form a straight line. You arms should form a curve raised right above your waist. Your hands should be between your waist and the level of your chest.
• Second Position—Separate your feet to the side about 1 ½ feet apart. Your feet should be well turned out. Open your arms, rounding them slightly. Your elbows should be slightly lower than your shoulders.
• Third Position—Put the heel of your right foot against the middle of your left foot. Bring your right arm up so that a semicircle forms above your head. Your left arm should remain in the second position.
• Forth Position—Slide your right foot forward so that it is parallel to your left foot with about 12 inches in between. Place your right arm overhead in a vertical position. Your left arm should be in the first position.
• Fifth Position—Place your right foot close up in front of your left foot. The toes of your left foot should touch the heel of your right foot. Both arms should be overhead and form a round shape. There is a small space between hands.

In addition to the dancing done with their legs and feet, dancers use their hands and arms to express themselves. Showing expression through the hands and arms is always very important, especially since it can be difficult to see a dancer’s face from a distance.

But the most important thing to remember – always respect the instructor!

Fun Facts

• Ancient man conveyed his thoughts, wishes, and emotions through actions, just as we do in modern ballets. In the Americas, Australia and Africa, aboriginal people danced both for spiritual reasons and for entertainment. Their dances continue to influence dance today.

• Ballet was a man’s game for many years, and men performed both male and female roles. Even when women were included, they weren’t able to do some of the things men could, mainly because of their clothes. Men wore tights and were able to move freely, but women had to wear heavy wigs, huge headdresses, full skirts, high-heeled shoes and extra tight corsets that restricted breathing and bending. In addition to wearing uncomfortable clothing, women had to overcome society’s disapproval of female performers as ballet moved from the ballroom to the stage.

• Classical ballet came to America in the mid-1900s thanks to George Balanchine who founded the School of American Ballet in 1934, and later the New York City Ballet.

• A tutu is a light ballet skirt. Tutu is a French word meaning “behind.” The term is less about the garment itself but more of a reference to what the garment covers!

• Ballet is often thought of as artistic and beautiful. However, out of the 61 most common sports, only professional football is more physically demanding. Like football, dance is not an endurance sport. Dancers experience short bursts (1-2 minutes) of serious cardiac activity followed by periods of rest or easier dancing.

• Dancers can go through about 400 pairs of shoes in a lifetime. At about $40 a pair, that’s $16,000 in shoes alone!

• A 120 pound dancer burns almost 1,000 calories per performance. At that rate, a dance company of 100 people would burn 100,000 calories during a performance – that’s almost as many calories as in 364 regular size hamburgers!

• Every step in ballet has an equal and opposite motion. For example, when you raise your arms, your shoulders should go down as your arms go up. When you kick up your leg (called a grande battement), your hip should stay down.

Just what does it take to become a baseball All-star?

Gear Up

All ball players will need a ball, a bat, and a glove. All baseballs are pretty much the same, but bats can be either wooden or aluminum. These days, only the pros use wooden bats full time. Aluminum bats are lighter and easier to handle and don’t break as often. There are a couple of different types of gloves, depending on your field position.

Batter up! All batters should wear a helmet while at the plate and on base to protect the head. For better base running, try wearing baseball cleats instead of sneakers.

What a catch! Catchers have a special set of protective gear that includes a helmet, a mask, shin guards and a chest protector. All of these pieces are very important to protect you if you play behind the plate.

Play it Safe

Wear your protective gear during all practices and games, especially if you’re a catcher — those fast balls can pack a punch! Don’t forget to warm up and stretch before each practice or game. In the infield? Stay behind the base on any throw. You’ll avoid hurting yourself — and the base runner. In the outfield? Avoid bloopers with your teammates by calling every fly ball loudly, even if you think nobody else is close by. And in the batters’ box, wear a batting helmet and use a batting glove to protect your knuckles from those inside pitches. If you think a pitch is going to hit you, turn away from the ball and take it in the back.

Throwing those fastballs can really take a toll, so if you’re a pitcher, make sure to get plenty of rest between games, and don’t pitch more than 4-10 innings per week.

Parts of the Body Worked

How to Play

Baseball is known as America’s favorite pastime. This sport uses many different skills from pitching, catching, and batting (which require lots of hand-eye coordination), to base running which means going from a standing start to a full sprint. To get started, you just need a bat and a ball!

How to hit the ball.
First, get hold of that bat by stacking your hands on the handle (right hand on top if you’re a righty, left hand on top if you’re a lefty), making sure the curve of the bat is in the middle of your fingers and that your knuckles are in a straight line. Balance on the balls of your feet, with your weight on your back foot, and bend your knees slightly. Your hands should be shoulder height, elbows in, and keep your head in line with your torso, turned toward your front shoulder. As the pitcher throws, step toward the pitch, and swivel toward the ball with your hips, keeping your arms steady as you move toward the ball. KEEP YOUR EYE ON THE BALL, and complete your swing by pivoting forward and shifting your weight to your front foot, following through with the bat after you hit the ball.

How to throw the ball.
Did you know that throwing the ball accurately requires a little footwork? First, step toward the target with the glove side foot, making sure the toe of your shoe is pointing directly to where you want the ball to go. Aim the leading shoulder at the target. Aim the bill of your hat (the “duckbill”) at the target and throw.

How to catch the ball.
Keep your eye on the pitch and stay low with your feet apart and knees bent so you can move quickly in any direction. Have your glove ready at or below knee level, pocket side out. When scooping up a ground ball, bend down and use both hands to scoop it to the middle of your body so you have it securely.

Fun Facts

• How does Barry Bonds hit the ball so far? It’s science! When the bat hits the ball, the bat exchanges momentum with the ball and the ball takes off. The faster the bat is swung, the harder it hits the ball and the harder the bat hits the ball, the faster and further the ball goes. So if you want to hit like Barry, pump up those arm muscles and take some practice swings!

• There are exactly 108 stitches on a baseball.

• In 1974, girls started playing on Little League teams.

• A major league pitcher can throw a baseball up to 95 miles an hour — which takes less than 1/2 second for the ball to cross the plate.

Just what does it take to become a basketball star?

Gear Up

A Basketball. Basketballs come in different sizes depending on your age and whether you’re a girl or boy. There are also different basketballs for inside and outside use. If you’re buying a new basketball, make sure you ask the salesperson for help to figure out what size and type ball you need.

A Hoop. Basketball hoops are available in most gyms and in many parks. You can even buy a hoop and attach it to the side of your house or garage, if you have one. To create your own regulation court at your house, make sure you set your foul line 15 feet from the backboard.

Play it Safe

Basketball can really make you work, so make sure you stretch and warm up before playing. Because of all of the quick moves and jumping, it can put a lot of wear and tear on your ankles, so protect them by wearing the right pair of shoes — medium or high tops do the best job of supporting your ankles. Protect those knees by learning how to cut, stop, and land a jump safely.

Be careful not to misuse basketball equipment. It’s great if you’ve got the skills to put up a mean slam dunk, but hanging on the rim is dangerous and could cause you to get hurt. Also, make sure the court and sidelines are clear of any obstacles such as other basketballs or water bottles. If you’re playing outside, make sure the baskets and sidelines are not too close to walls, fences, or bleachers and there are no holes on your court.

If you’re a serious player, you may want to invest in a mouth guard to keep your teeth safe from flying elbows; knee and elbow pads so you don’t get scraped up (especially if you’re playing on an outdoor court); and sports glasses to protect your eyes.

Parts of the Body Worked

How to Play

Basketball is fun to play in pick up games in the yard with your pals, or you can join an organized league. Different positions rely on different skills — point guards should focus on their dribbling and passing, while centers and forwards should be powerful rebounders and shooters. Outside guards need to be quick and strong to make those 3-point shots. Want some basics?

How to Dribble. Bounce the ball on the floor with your strongest arm. When it bounces back, use your fingertips to stop the upward motion and push it back to the floor, keeping it about waist high when it bounces. Once you’ve mastered dribbling in place with one hand, switch to the other and begin to move around as you dribble. Practicing dribbling by moving the ball in a figure eight between your legs is one good way to build your skills.

How to Pass the Ball. Face the person you’re passing to, with your head up and knees slightly bent. Spread your fingers wide and hold the ball at chest level, elbows out. Extend your arms, take a step toward the person you’re passing to, and snap your wrists forward and up as you release the ball.

How to Shoot a Layup. Start about 10 feet in front of and to the right of the basket. Dribble toward the basket, timing it so that your last step is with your left foot. Holding the ball with both hands (left in front, right in back), jump off your left foot, let go with your left hand, and extend your right arm fully to release the ball at the top of your jump. Keeping your eyes on where you want the ball to go really helps land this shot!

How to Cut, Stop, and Land a Jump. Ease up on your cuts or pivots by making them less sharp to avoid rotating your knees. When stopping, rather than coming to a sudden stop or bringing your weight down on one foot with a single step, use the “stutter step” to slow yourself down by taking two extra steps. When landing your jumps, do it softly by bending your knees over your feet (which should be pointed straight ahead) when you hit the ground. Instead of landing flat-footed, land on either the balls or toes of your feet and rock back toward your heels.

Fun Facts

• Did you ever wonder how Michael Jordan seems to hang in the air longer than everyone else when he goes up for a slam dunk? Well, actually, he doesn’t — it just seems that way because MJ holds on to the ball longer than most players before shooting or dunking. Hang time depends entirely on the force generated by a player’s legs when he or she leaves the ground (how hard they push off the ground) and the jump’s height (the higher the jump, the longer the hang time). The average NBA player can make a 3-foot high jump when going up for a shot or dunk, with a hang time of less than 1 second (.87 seconds to be exact).

• Former pro, Wilt Chamberlain, once scored 100 points in a single NBA game.

• Michael Jordan was cut from the varsity basketball team when he was in the 10th grade — and went on to be the NBA’s Most Valuable Player for 5 seasons!

• The Louisiana Tech women’s basketball team has an overall won-lost record of 768-128. That means they’ve won over 85% of their games!

Just what does it take to become a cyclist?

Gear Up

A Bike. Think of the type of riding you want to do before you buy one. Mountain bikes are strong and stable and built for gravel roads and tricky trails. Racing bikes are built to go super fast on pavement, and sport bikes, a combination of both, are good for many different purposes.

A Helmet. Your helmet should sit right above your eyebrows and be tightly buckled so it doesn’t slip while you are riding.

Play it Safe

Use your head and wear a helmet! You should always wear a helmet when you ride — plus, it’s the law in many states. It’s also important that your helmet is approved by one of the groups who test helmets to see which ones are the best: the Consumer Product Safety Commission (CPSC) or Snell B-95 standards are best for bicycling helmets. Try not to ride at night or in bad weather, and wear brightly colored, or reflective clothes whenever you ride so you can be seen. You can even put reflectors or funky reflective stickers on your bike — who knew being safe could look so cool? Also, watch out for loose pant legs and shoe laces that could get caught in your bike chain.

Be street smart. Ride on the right side of the road, moving with traffic, and obey all traffic signs and signals. Discuss the best riding routes with your parents — they’ll help you determine safe places to ride near your home.

When you reach an intersection, be sure to stop and look left, right, and then left again to check for cars — then go. Use hand signals to show when you’re going to turn, and be sure to keep an eye out for rough pavement ahead so you can avoid it. And although you may think you can’t go out without your favorite tunes, never wear headphones when you’re on your bike.

Parts of the Body Worked

How to Play

Bicycling can be a great competitive sport, as well as a fun activity to do with your friends. And there are plenty of different types of bicycling depending on your personality. If you love to go fast-n-furious, bicycle racing is probably more your speed. If you like to hit the rocky road, mountain biking sounds more like your taste. And if you just like to pedal for pleasure, any kind of bicycling will do. Try riding to school or to a friend’s house!

Fun Facts

• The faster you are going, the longer it will take you to completely stop your bike once you hit the brakes. Science says that if you are going 20 MPH and you hit the brakes, it will take 15 feet to stop if you are on dry pavement, and 23 1/2 feet if you are on wet pavement, so make sure you brake early!

• 100 calories can power a cyclist for 3 miles, but could only power a car for 280 feet.

• In 1995, 50-year-old Fred Rompelberg set a new speed record for cycling at 166.9 mph.

Just what does it take to canoe or kayak?

Gear Up

You’ll need a kayak (boat that’s almost completely closed on top with space for just one person) or a canoe (open boat that can fit you and a friend or two) plus the right kind of paddle. Kayak paddles have a blade on both sides, but canoe paddles have one blade. Be sure to pick the right size paddle—the stick part of a canoe paddle should be about six to eight inches longer than the length of your arm with your fingers out. Don’t forget another essential: the life vest! Water shoes or sneakers —not sandals —that grip on the bottom will help your feet stay put when you are pulling the paddle through the water. Keep a whistle attached to your life vest so you are always ready to get attention if trouble strikes.

Play it Safe

You need to be a strong swimmer because you might have to swim underwater, or in moving water. Always go paddling with another person—not just for times of trouble, but because someone should help you carry, load, and launch your boat, right?

Make sure your life jacket fits. Since paddling is an activity that you can do all through the year, leave enough room to put clothes under it when it is cold out. Be prepared to get wet! Take along extra dry clothing, just in case. Remember to keep sun proof with sunscreen.

Save paddling for good weather days. Since you don’t know what mother nature will throw at you, know where your float trip will take you, spots where you can get out or camp for the night, and different ways to go in case unexpected trouble strikes your route. Avoid whitewater rapids, dams, and falls—only experienced whitewater paddlers should take these on.

Sure, you want all your friends and their stuff to come along, but don’t put too much weight in the boat—you should have more than six inches of side between the top of the fully loaded boat and the water. Spread out the weight (including people) so the boat will stay balanced.

Take lessons to help you learn ways to get yourself back in your boat if it tips over—before you take your first trip. And then practice them. The main thing to remember is… Don’t panic. If you can’t get back in, stay with your boat and flip it back over—it’ll float—and try to swim the boat to shore. (Remember, you’re wearing a life jacket, right?!)

Parts of the Body Worked

How to Play

Paddlers (people who canoe or kayak) really know how to have fun on the water — just a boat, a paddle, nature, and you!

Canoeing. Hold the paddle with your inside hand on top and your water-side hand two to three feet down. Your knuckles should be facing out. Without stretching, insert the blade of the paddle all the way in the water as far forward as you can reach. Push your top hand forward and pull your bottom hand back, turning your shoulders to move the paddle blade straight through the water to your hip. Keep the top of the paddle handle lower than your eyes and don’t follow the curve of the canoe. Again! Have a friend paddle on the other side of the canoe, or switch sides as you paddle, to keep the boat gliding along straight.

Kayaking. Kayak paddles have a blade on each side. Lift your paddle with both hands and hold it across your chest. Place your hands the same distance from each blade, just outside your shoulders. Hold the paddle out in front of you, just a few inches above the kayak. Keeping your left elbow straight, bring your right hand straight back, letting your right elbow bend back toward your body. Your body will twist to the right a bit. Paddle. Now, use the other arm. You’re kayaking!

Kayakers and canoers follow these tips so they don’t annoy other people…or the environment!

• Be Polite!
• Only get to the water through marked paths — not through someone else’s property. Take your paddling breaks in public places too.
• Keep your lunch spots and campsites clean — don’t leave garbage in the water or lying around. If there’s nowhere to put your trash, take it with you and dump it when you get home.
• Give people fishing plenty of room and try not to disturb the water too much where they are — it’ll scare the fish off.
• Keep away from the wildlife — even if they are as cute as pets!

Fun Facts

• A Greek mathematician named Archimedes figured out that when something is in water, the force that keeps it afloat is equal to the weight of the water that it pushes aside. Light objects (like a leaf) float because they push aside more than their own weight in water, but heavy objects (like a rock) sink because they push aside less than their own weight. A canoe pushes aside more water that its weight, which means it can carry heavy stuff inside and still float.

• The word “kayak” is a palindrome (PAL-in-drohm). “Racecar,” “radar,” and “Too hot to hoot” are too! A palindrome is a word or phrase that is the same whether it is read left to right or right to left. What other palindromes can you think of?

• Native Americans used animal skins and a variety of tree barks to make canoes. The very best canoe covering was made from paper birch bark because it was lightweight and very strong.

• Thirty thousand years ago, canoes helped ancient people move to new places along the Pacific Ocean: first in Asia, then along the coasts of Canada, the U.S., and South America.

Just what does it take to do cheerleading?

Gear Up

You’ll need a good comfortable pair of sneakers that provide a lot of support and cushion for your feet. Also, many cheerleaders use spirit-raising tools such as pom-pons and megaphones.

Play it Safe

Today’s cheerleading is super fun, but it’s risky too ÷ especially if you perform stunts. On this team sport, each squad member’s position is key to completing the stunts safely and dazzling the crowd.

Make sure you’re well conditioned for all those kicks, jumps, and splits. Warm up before each practice and game, and do lots of stretching. Focus on stretching your legs and back. If you do stunts and build pyramids, make sure you stretch your arms and shoulders too!

Practice safe stunts! If your squad does lifts, tosses, or builds pyramids, make sure you follow these important safety rules.

Stunt Safety

• Always practice stunts on mats or pads.
• Never attempt a stunt unless a coach is there.
• Always use spotters for each and every stunt.
• If you are new to stunting, start with easier stunts and gradually move up to harder ones.
• Remember that if someone in the stunt yells “Down,” the stunt should come down immediately.

Parts of the Body Worked

How to Play

When you hear the word “cheerleading,” what do you think of? How about a fast-paced competitive sport for both guys and girls that involves a high level of endurance, strength and precision? For many cheerleaders, that is exactly what cheering is. Cheerleading is coming into its own as a competitive sport. Cheer squads compete up to the national level, developing cheer and dance routines that include complex pyramids, lifts and tosses.

If you’re just starting out, here are some basic cheerleading motions:

Arm Motions

• Goal Post. Arms should be above your head, straight up in the air, and touching the side of your head. Your fists should be closed with your thumbs facing each other.
• High V. From the goal post position, move your arms out slightly wider to form a high V. Fists should be closed and thumbs facing away from your body. Your arms should be slightly in front of you so that you can see your fists out of the corner of your eyes.
• Low V. For this motion, the opposite of a high V, move your arms down into a v-like position by your sides. Keep your fists closed with your thumbs facing away from your body.
• Basic T. Your arms should be straight out on each side, in line with your shoulders. Keep your fists closed with your thumbs facing down, and your arms straight and level. Your body should look like a T.

Jump Tips

There are four main parts to a jump:

• The Prep. Begin with your feet together with your weight on your toes. Move your arms to a high V position and keep your shoulders back.
• The Whip. Next, lift your body up through your shoulders, quickly swinging your arms forward in a circle. Bend at the knees, keeping on the balls of your feet, building up to the lift.
• The Lift. When your arms complete their circle to the high V position, jump off the ground, pushing through your toes. Once you are in the air, pull your legs up toward your arms. Keep your toes pointed, your arms stiff, and your head up.
• The Landing. Bring your legs together quickly so that your feet are together when they hit the ground. Bend your knees slightly to absorb the weight and take the pressure of your legs.

Fun Facts

• About 98% of all female college cheerleaders are former gymnasts.

• Madonna, Halle Berry, Kim Basinger, Cameron Diaz and Kirsten Dunst were all cheerleaders.

• Male celebrities who were cheerleaders include Samuel L. Jackson, Steve Martin, Aaron Spelling, and even President George W. Bush.

Just what does it take to become a diver?

Gear Up

It’s simple — all you need is a swimsuit and a pool with a diving board. Check out your neighborhood or a community center in your area for a pool you can use.

Play it Safe

Here’s the deal: Know how to swim well before stepping on the board. Always dive with someone else. And… Protect your noggin! You’ve gotta know the water depth before you dive, and never ever dive into shallow water. Check around for signs or ask a lifeguard. Diving areas are usually marked. In case you haven’t figured this out yet, above-ground pools are not designed for diving. They’re way too shallow! (Lots of in-ground pools aren’t deep enough either, so check out the water before you dive.)

When you are on the board, enter the water straight on and make sure there’s nothing in your way before you leap. If people come into the diving area from other parts of the pool, wait until they’re gone, or just ask the lifeguard to clear the area for you. If you jump when there is someone else in the diving area, or even just mess around while diving, you could land on top of someone and get hurt!

Don’t run up to a dive. Always stand at the edge of the board or pool and then dive. And dive straight ahead — not off to the side.

It’s also important to warm-up and stretch before diving, and then cool down after your plunge session.

Most of all, only try dives that are in your comfort zone. Leave those fancy or stunt leaps to experienced divers. An adult can help you decide which dives are safe to try.

Parts of the Body Worked

How to Play

Diving is about precision, flexibility, and strength — all in one! Experienced divers leap 5-10 meters (about 16-33 feet) into the air from a springboard or platform, do stunts like somersaults or twists, and then plunge into the water below.

Be water wise. Check the depth before you dive.

A certified diving instructor can help you master the diving board, but for now, try this beginners’ dive… Point your arms straight over your head, with your shoulders by your ears. Keep your head between your arms and tuck your chin to your chest. Bend at the waist, but don’t bend the knees. Keep your legs straight. Fall towards the water, making sure not to lift your head or shoulders. Follow through with your fingers into the water. That’s it — you’ve made the plunge!

Fun Facts

• How can a diver flip and twist so fast in the air before hitting the water? To find out, try this experiment: Sit in a chair that spins and have a friend turn you. When your friend moves away from the chair, tuck your arms and legs in close to your chest. Notice that you will start to spin much faster. This shows how divers can spin faster when they suddenly draw their arms inward (tuck position). If your arms were stretched out, you wouldn’t move as fast because the resistance of the air would slow you down. But if your arms are tucked beside you, there is less resistance and your body spins faster.

• Platform diving became an Olympic event in 1904. Springboard diving made it in 1908.

• In January 1991, Fu Mingxia from China became the world’s youngest platform champion. She was only 12!

• Divers hit the water at speeds of up to 34 miles per hour!

Just what does it take to become a figure skater?

Gear Up

Figure skates are very thick and heavy and have a toe pick attached for tricks. Figure skates are made up of two parts, the boot and the blade. If you are just starting out, you can buy skates with both a boot and a blade, but more advanced skaters can buy each separately. The boot should be snug in the heel and supportive of the ankle. The blade is attached to the boot with screws, and is wider than the blade on an ice hockey skate, so that the edge grips the ice. You should not use figure skates to play ice hockey, because the blades extend past the boot and can cause other players to get injured.

If you are a beginning skater, along with your skates, you may want to wear a helmet to protect your head against any falls.

Be sure to wear layers so that you can put on or take off clothes depending on whether you are cold or warm. It’s important to be able to move, so sweatpants or warm-up pants are perfect. You should only wear one pair of lightweight socks inside your skates, though, and remember to wear mittens and a hat to keep warm.

Play it Safe

Be a courteous skater — always be aware of other skaters and follow the traffic flow of the rink. Be careful not to get too close to other skaters with your exposed blades. And keep your skate laces tied tightly so that you don’t trip yourself or anyone else up.

If you feel yourself beginning to fall, bring your hands, arms, and head into your body to absorb the shock of hitting the ice. And make sure you hop up quickly so that you are not in the way of other skaters.

Skating can be hard work, and puts a lot of stress on your leg and back muscles, so be sure to warm up before you skate and stretch those muscles well.

Parts of the Body Worked

How to Play

Did you ever watch the figure skaters in the Olympics wondering how the heck they did all those jumps and spins? Well, according to the Xperts, the key to becoming a successful skater is one simple thing — balance. Good posture is an important part of balance, because it helps even out your weight over the skates. This keeps you from falling and helps you glide smoothly and work up some speed. Keep your head and chin up and imagine that they are connected with an imaginary line that runs down the center of your chest and connects with the toes of both of your feet.

It’s also important to know how to stop. The basic stop is called a snowplow. Keeping both knees bent, shift your weight to one foot, then turn the other foot inward at an angle. Gradually shift your weight to the angled foot, which will slow you down and and eventually bring you to a stop. A hockey stop is a more advanced move. To do it, quickly turn your feet sideways until they are perpendicular to the direction you were moving, putting more weight on your back foot.

Fun Facts

• The “Axel,” a figure skating jump, is named for Axel Paulsen, who performed the first jump ever during a competition in 1882.

• In order to compete in the Olympics, figure skaters must be at least 15 years old.

• The blade on a figure skate is only 3-4 millimeters thick — that’s the same width as two pennies.

Just what does it take to fish?

Gear Up

You’ll need a fishing rod and reel. Look for a rod that’s about as tall as you are and has a push button reel. You can also use a cane pole (no reel) and tie your own line to the end.

Gotta have bait too—earthworms rule for most fish. You can buy them, dig for them, or find them lying around after a rainstorm. A net will help you scoop the fish out of the water once you’ve brought them in. You’ll also want a basic tackle box to hold your stuff.

Play it Safe

Make sure someone knows where you are and how long you will be gone. Check out all the signs where you’ll be fishing and stick to what they say. Pick the right spot—stay away from tree branches that hang over the water, power lines, or strong currents. Look before you sit, step, or touch—you don’t want to get near animals, or slip on wet rocks. Be careful if you’re fishing off a dock or pier so you don’t fall in. Check the weather report before going fishing and if a storm sneaks up on you, head for home.

Wear a life jacket if you are anywhere near deep water, running water, or on the ice. Wear a hat and sunscreen to shield you from the rays, and make sure you have your shades on to fight the glare off the water.

Fishing hooks are sharp, so be careful not to hook yourself, or someone else! Keep a first aid kit handy in case you get stuck. Carry a whistle to get help if you need it.

If you want to ice fish (fishing through a hole drilled in the ice), wait until the ice is at least 4 inches thick. For fly fishing (special type of fishing in moving water with bait handmade to look like bugs), shuffle into the flowing current sideways. If you’re fishing in the waves, shuffle your feet along to scare away fish and other sea creatures.

Parts of the Body Worked

Arms

How to Play

Fishing is a great way to spend some “nature time” and maybe even get dinner while you’re at it! Fish live in all sorts of water—ponds, rivers, lakes, oceans—and there are tons of ways to catch ’em. But let’s start with the basics.

Hook, Line, Take your rod and stick the hook at the end of the line (plastic string) through something fish think they want to eat: bait! Fish love real, squirmy worms, but you can also use plastic bait or other tasty things like crickets, night crawlers, or little minnows (kind of fish).

And Sinker! Grip your rod like you’re shaking hands with it. Keep your thumb on top of the release button. Make sure no one is near you—you’re trying to hook fish, not people. Put your weight on the balls of your feet and keep your wrist straight. Bring the rod back just behind your head, hold the handle tight, and quickly move the rod forward as you press the release button to let go of the line. The hook and bait should fly out far in front of you and drop into the water. Relax and wait until you see a tug on the line. Is it a fish? You’ll have to reel it in to see.

Fun Facts

• Fish swim by contracting their muscles (making them smaller)—first on one side of their body and then on the other—to whip their tails from side to side. The fins pointing straight up help the fish keep its balance, and fins on the belly help the fish hang out in one place, as well as move forward.

• The world’s largest fish is a whale shark. It grows to be more than 50 feet long and weighs several tons! (1 ton = 2,000 pounds.) The world’s smallest fish is a goby. It only grows to be a ½ inch long!

• Check out how old a fish is by looking at the growth “rings” on its scales. They’re kinda like the rings found on tree trunks, except fish get a new growth ring every summer and every winter. Every two rings represent one year.

• A bass (kind of fish) brain has two memory centers-one for each eye. That’s why it’s possible to catch the same bass twice. The bass sees the bait out of one eye the first time it gets caught. If it is thrown back into the water, it can see the same bait out of the other eye and not remember it. So, it may decide to go in for a bite anyway.

Just what does it take to become a football All-star?

Gear Up

Obviously, you need a football to play, and you should choose the size based on your age. Always wear a helmet with a face mask and jaw pads, and a mouthpiece to protect against those hard hits. Because football is a contact sport, there are many different pieces of gear you should wear to protect different areas of your body. For upper body protection, you should wear a neck roll to prevent whiplash, shoulder pads, rib pads, arm pads and elbow pads. For leg protection, you should wear hip pads, tailbone pads, thigh pads, and knee pads. Most leagues require all this, but it’s a good idea to protect yourself even in backyard games.

Play it Safe

Be sure to stretch and warm up before every practice and game and always wear your protective gear. To avoid getting hurt, learn from your coaches how to block and tackle correctly. Don’t tackle with the top of your head or helmet — not only is it illegal, but it can cause injury to both players. If you play in an organized league, there are lots of rules — and they are there for a reason — to keep you safe. If you break these rules, you risk not only getting hurt, or hurting someone else, but your team will be penalized. If you’re playing in the backyard with your friends, stay safe by sticking to touch or flag football, and only play with kids who are around your age and size.

How to Play

There are lots of skills needed to play football from throwing and catching the ball to blocking and tackling the other players. There’s even a national Punt, Pass, and Kick contest devoted just to the main skills you need. League teams are a great way to learn all the rules and strategies of football. Pop Warner is the most popular youth football league, but there are many others nationwide. Want the basics?

Throwing the ball. Grip the ball by placing each of your fingers between each lace of the ball. Bring your throwing arm back with your elbow bent. Extend your free arm (the one without the ball) in front of you and point to your target. Snap your throwing arm forward, releasing the ball, and follow through with your shoulders and hips. When you are finished, your throwing arm should be pointing toward your target with your palm facing the ground.

Catching the ball. Hold your arms out with your elbows slightly bent in front of your chest. Bring your hands together, touching the thumbs and index fingers to make a triangle with your fingers. Catch the nose of the ball in the triangle, and use your chest to help trap the ball. Bring your arms in around the ball and hold it tight against you.

Punting the ball. Place your feet shoulder-width apart with your kicking foot slightly in front. Slightly bend your knees and bend your body forward a little. Hold the ball out in front of you with the laces facing upward. Take two steps forward, beginning with your kicking foot and drop the ball toward your kicking foot. Kick the ball hard with the top of your foot and follow through with your leg as high as you can.

Parts of the Body Worked

Fun Facts

• You’d think more football players would study physics, since how far you can throw a football is definitely a science. How far a football goes is a combination of the “velocity” [vuh-LAH-si-tee] or speed of the football after you throw it, the angle (or arc) the football is thrown at, and how the ball rotates in the air (that’s why it’s best to throw a spiral).

• CHAMPS! Notre Dame has won a record 9 NCAA National Championships, and the Dallas Cowboys and San Francisco 49ers have each won 5 Super Bowls.

• The numbers worn on players’ uniforms represent the positions they play. For example, wide receivers and tight ends have numbers between 80-89.

• A football field is 120 yards long (including the 2 end zones), and 53-1/3 yards wide.

Just what does it take to play Flying Disc?

Gear Up

Of course the first thing you’ll need is a flying disc! The most common kinds are made of plastic and come in all sorts of cool colors. If you are planning to play a serious game, or want to play an organized game of Ultimate, you’ll also need cleats or tennis shoes with good tread. Kneepads aren’t a bad idea and are a great way to avoid scratching up your knees.

Play it Safe

When playing a game of Flying Disc, just make sure that you don’t throw too hard and always try and stay on your feet while playing. If you are playing a more intense game of Ultimate also make sure to avoid diving for the flying disc.

It’s important to warm up and stretch before any game. Listen to your body! Don’t play through any pain. If you are injured, wait until you’ve healed before starting to play again. And if you have glasses or braces, wear protective eye or mouth guards.

Whether you’re just tossing the flying disc with friends or playing a competitive game of Ultimate, make sure to drink plenty of water before, during and after your game. It’s also a good idea to wear sunscreen to keep from burning and bug repellent to keep the bugs where they belong – off of you!

Parts of the Body Worked

How to Play

Flying Disc is a great way to spend time outside on a beautiful day. Just grab your flying disc and a few friends and you’ve got yourself a game!

One of the best parts about this sport is that you probably know more than you think about how to play! Like how to throw a backhand: Just stand with your feet shoulder-width apart, point yourself sideways, place your index finger on the outside rim with your middle finger extended along the top of the flying disc and your thumb underneath and flick your wrist toward your throwing partner.

A forehanded flying disc throw is more complicated, but just remember – practice makes perfect! Place your middle finger straight and flat against the inside rim of the flying disc so that the outer rim is between your thumb and your index finger. If you are right handed, stand sideways with your left shoulder forward, pull your right arm back to your outer thigh, keeping the flying disc at an angle, and flick your wrist forward, releasing it about halfway across your body.

Now that you’ve perfected throwing the flying disc, you’ve got to learn to catch it. There are two ways to catch a flying disc. In one, called the “Pancake,” the palms of your hands face each other and are held close to your body. That way, if you can’t catch the flying disc with your hands, it hits your body, not the ground. Another catch style is called the “Crocodile.” This catch involves holding your arms out in front of your body and clapping your hands together just like a crocodile’s mouth snapping shut.

Once you’ve mastered catching and throwing your flying disc, grab some friends and organize a game of Ultimate! This is a team sport played on a 70-yard by 40-yard rectangular field with an end zone that stretches 25 yards deep. Two teams of seven people each are needed to play. A team scores when the flying disc is thrown into the other team’s end zone. Ultimate players referee their own games, making good sportsmanship the most important thing to remember!

Fun Facts

• If you want to make your flying disc soar, make sure you put lots of spin on it when you throw. Spinning helps keep it from flipping over, which would put an end to your throw. Flying disc designers help you by making the edges thicker than the rest and by putting tiny ridges on the top to help keep it balanced.

• In the 19th century, a group of New England college students played the first game of Flying Disc when they began throwing around old pie tins from the Frisbee Baking Company for fun. Who would have guessed this is how it all got started?

• Frisbee ranks number eight on the list of the top ten toys of the 20th century.

• The number of flying discs sold each year is top-secret information. However, estimates are that we buy more flying discs each year than footballs, baseballs and basketballs combined.

Just what does it take to play golf?

Gear Up

Don’t worry about buying an entire set of golf clubs right away. If you’re just starting out, all you really need are the 5, 6, or 7 irons, a driver, and a putter. You’ll use a driver off of the tee for long distance shots, followed up by your irons, which give more control for shorter shots. And don’t forget your putter—the putter is used on the green.

Next on your list should be golf balls and tees. Tees look like a round peg with a flat top, and are used to raise the ball off of the ground so you can get your club under it better. Put the tee into the ground and sit your golf ball on top of it. Make sure you have plenty of tees on hand—they sometimes break when you hit the ball. Don’t get overwhelmed by the number of golf balls there are to choose from! You don’t have to use an expensive ball because a lot of them will probably end up in the woods or water anyway.

Also, don’t forget that some courses have a dress code. This means that they can ask you to wear certain types of clothing like shirts with collars and shorts or pants without holes in them! As a rule of thumb, keep your clothing simple. Dress in comfortable, loose fitting shirts, pants, or shorts. Sneakers are fine for beginners. And don’t forget a hat and sunscreen! On those hot, sunny days, it’s important to protect yourself from the sun.

Once you’ve got all of your gear, hit the links and have some fun!

Play it Safe

It’s important to warm-up and stretch before you step onto your local golf course. Before swinging, make sure that no one is standing too close—it’s a good rule of thumb to stand at least four club lengths away from the person swinging the club. Don’t play until the group in front of you is out of the way. Stand still and stay quiet while others are in play. If your ball lands in the rough of the course (in high grass, brush, or trees), watch out for creepy, crawly animals and poisonous plants.

Check the weather forecast before going out onto the course. The general rule for avoiding storms is: If you can see lightning, flee it, if you can hear thunder, clear it. Get away from small metal vehicles like golf carts, and put your clubs away. Stay away from trees because they attract lightning, and avoid small on-course shelters—they are made to protect you from rain showers and provide shade.

Whether you’re walking the course or riding in a cart, don’t forget your water bottle. It’s important to drink plenty of water before, during, and after your round. Need a rest? Sit down in a shady area, or under a tree—put a cold towel around your neck to keep you cool.

Parts of the Body Worked

How to Play

Golf is played on a course with either nine or 18 different holes—a complete game of golf is called a round. It’s important to know the basics of the game and how to use (and choose) your clubs. You may want to take a few lessons from the pro at your local golf course, or rent an instructional video to learn more about the proper swing, grip, and stance.

Check out these tips to get you swingin’ in the right direction.

The Clubs. If your clubs are too long or too short, you’re likely to have problems. To find the right size clubs for you, try swinging with a few different lengths. A good rule of thumb is to choose clubs that are about as long as the distance from your belly button to the floor. You don’t need to decide right away—lots of courses and driving ranges have sample clubs that you can practice with until you find the perfect fit!

The Grip. Need a lesson on how to grip your clubs?

The Stance. Wanna’ see just how to get your perfect stance?

The Swing. The key to the swing is to keep your eyes on the ball. Focus on the ball and keep your head down (and still) when you swing. Your eyes should stay on the ball through your entire swing.

Jack Nicklaus, one of the best players in golf, learned one basic thing from his father—hit the ball hard, and not worry about where it goes—you can always fix that later. By trying to hit the ball far, you’ll naturally try to make the biggest swing with your arms that you can. Swing them back as far as you can—getting your hands behind your head, and follow through as far as you can. You’ll feel your body turn and you’ll notice that while swinging back, your weight will shift to your right foot, and then to your left as you swing through the ball.

Tee it up. If you’re a beginner, hit the ball off of a tee every time—it’s much easier to get under the ball. Put the tee into the ground at different heights to see where you like it best. If you’re a more experienced player, only use a tee when using your drivers. Experiment with your irons once you’re in the fairway to get the ball onto the green. Just remember that the iron you choose depends on how far (and high) you need to hit the ball. Use a 3 iron for long shots to the hole—a 9 iron can be used for those shorter shots.

Fun Facts

• Did you know that the dimples on a golf ball make it travel farther? It has to do with air flow. As air flows around a ball without dimples, it breaks away from the surface of the ball forming a pocket of swirling currents behind it—like the wake behind a speedboat. This creates a “drag” on the ball, slowing it down. Dimpled golf balls can easily sail two hundred yards from the tee, while a smooth one (with no dimples) would only go about fifty yards! Golfers discovered this about a hundred years ago, when they noticed their old golf balls, covered with scratches and nicks, sailed farther down the fairway than shiny new ones.

• There are 336 dimples on a regulation golf ball.

• When walking on the moon, astronaut Alan Sheppard hit a golf ball that went 2,400 feet, nearly one-half a mile.

• In 1997, at the age of 21, Tiger Woods became the youngest player ever to win the Masters (by the largest margin in a major championship in this century).

Gear Up

Unlike some other sports, gymnastics doesn’t require a lot of equipment, but there are certain things you’ll need for specific events, and some standard gear that all gymnasts should have.

Female gymnasts usually wear leotards (one or two piece outfits that fit snuggly to the body). Boys can wear running shorts or sweatpants with fitted tops, or with your shirt tucked in. Just make sure you don’t wear clothing that is too loose—it could get caught on the equipment when you are performing your tricks and cause you serious problems! For those of you with long locks, you’ll need to pull it back with a hair band or in a braid—this will prevent it from getting in your face during your routine which could cause you to lose concentration and sight.

Gymnasts also wear hand guards and use chalk to prevent their hands from slipping when working on the floor mats, rings, or bars. The hand guards help prevent blisters and make it easier to swing around on the bars.

Play it Safe

The most important gymnastics rule to remember is to know what you’re doing! Never attempt a trick you are not familiar with. Make sure you always have a trained spotter (someone who stands near you in case you need help while doing your tricks) just in case you lose your balance on the beam, or attempt a wobbly handstand.

Before you attempt any trick or stunt, always make sure the equipment is sturdy and has been set up properly (always ask a coach or another grown-up for help). Floors should be padded with mats that are secured under every piece of equipment. Also, make sure there is enough distance between each piece of equipment before you start swingin’! Collisions can cause you, or others around you, to get hurt if you don’t watch out. Use your head! Pay attention and be serious about your practice — horseplay and goofing around can get you into trouble! Always know what your teammates are doing and where they are.

And last but not least, never eat or chew gum while doing gymnastics — the moment you become unaware of what is in your mouth, it can easily become lodged in your throat and you could choke!

Parts of the Body Worked

How to Play

Gymnastics is known as the sport of all sports. It’s a great way to improve strength, flexibility, balance, and coordination for other types of physical activities, and it’s a great way to meet new people and have fun!

It doesn’t matter if you’re a guy or a girl—gymnastics has a few different categories to choose from so you can find your favorite. Artistic gymnasts use lots of skills to perform on many different kinds of apparatuses (pieces of equipment). Boys participate in six events (floor, vault, parallel bars, high bar, still rings, and pommel horse) and girls in four (floor, vault, uneven parallel bars, balance beam). Gymnasts who participate in rhythmic gymnastics jump, tumble, flip, and dance to music while using rope, hoops, bars, or ribbons as part of their routines. In gymnastics, there’s something for everyone!

But, before you get started, you need to know (and master) the basics!

The handstand is one of the basic skills of gymnastics. If you’re a beginner, it’s a good idea to practice your handstands against a wall until you get your balance and build up your strength and confidence. And remember, it is always good to have a spotter—just in case you need some help along the way!

Follow these tips to a perfect handstand:

• Face the wall.
• Get in a squatted position so that your knees are bent and your body is close to the ground.
• Put your hands on the floor with the tips of your fingers facing the wall (your hands should not be any wider than shoulder width apart).
• Bend your head down to the floor—keeping it between your arms.
• Kick your legs up putting all your weight on your hands—keeping your upper body straight and tight.
• Once your feet hit the wall, straighten out your legs.

Now that you’ve mastered the handstand—wanna’ try something trickier?

Practice these steps to conquer the cartwheel:

• Stand in a ready position, your “favorite” leg in front, knees bent slightly. To find out your favorite leg, stand up and take one step. The leg you step forward with first is usually your favorite.
• Raise both of your arms.
• Reach forward with your right arm, putting your right hand on the floor/ground.
• Shift your weight to your right arm and kick your left leg up (If you’re a lefty, reverse these directions).
• Your left hand should follow very quickly—as it touches the ground, shift your weight to your left arm. Your right leg should be off of the ground.
• Bring your left leg down, right hand up, right leg down, left hand up.

Fun Facts

• Did you know that you could lose weight by doing handstands? You can—but it’s only temporary. Many athletes who have to “weigh in” before competitions such as wrestlers, weight lifters, or rowers do handstands for about two minutes against a wall before they step on the scale. While they’re upside down, all of the blood rushes to their head. When they step on the scale, the blood is in free fall, causing it to be weightless and the athlete a few pounds lighter!

• The first large-scale gymnastics competition was during the 1896 Olympics in Athens, Greece.

• At the 1976 Olympics Nadia Comaneci made history by becoming the first gymnast to ever score a perfect 10. At those games she received seven perfect 10’s, three gold medals, one silver, and one bronze.

• A standard balance beam is only four inches wide (that’s about the width of a loaf of bread), and almost four feet off of the ground.

Gear Up

First, you’ll need a good pair of shoes and thick socks designed for this type of activity. You can start with some sturdy sneakers with thick bottoms. When you begin to take on more difficult trails, try a pair of hiking boots, and make sure they fit! Also, get a backpack or fanny pack to carry all of your hiking supplies. Dress in layers and bring along a waterproof jacket with a hood in case you get caught in the rain. And don’t forget a hat, sunscreen, and sunglasses because the higher you hike, the more dangerous the sun’s rays become.

To keep hiking fun, you always need to be prepared to beat problems that could happen while you’re out, like finding the trail if you get lost or stuck in bad weather. Make sure you bring a map of the area you’ll be hiking in and a sturdy compass. Don’t know how to use a compass? Check this out to learn how. You’ll also need to bring plenty of water and extra food, like sports bars or trail mix, in case you have to stay out late and get hungry. The adults on your hike should bring a box of waterproof matches and an Army-style knife. A flashlight and extra batteries will help you find your way if you end up out after dark. Finally, you’ll need to bring a first aid kit, in case someone gets hurt during your hike.

Play it Safe

Prep. Get in shape before you head out on your hike. Try walking around your neighborhood with your pack loaded with five pounds more gear than you’ll actually carry on your hike. If that goes well, plan a short hike to test your abilities on the trail.

Buddies. Take a friend and an adult along on your hike. That way you can look out for each other and you’ll have people to talk to! Also, be sure to let someone who’s not going know where you’ll be hiking and what time you’ll be back.

H2O. Carry lots of water even if you are only planning a short hike. For warm-weather hikes, bring six to eight quarts of water per day. In the cold weather or higher elevations, you can be safe with half that amount. Whenever you are near water, make sure you wet yourself down. Dampen a bandana and wipe your face, neck, and arms or wrap it around your head while you hike.

Blisters and more. To prevent blisters, try spraying your feet with an anti-perspirant before heading out. Bring extra pairs of socks that you can change into if your feet get wet or sweaty — if they aren’t made of cotton, they’ll keep your feet drier. Once you’re on the trail, stop as soon as you feel a “hot spot” on your feet and apply special type of bandage called “moleskin” to the sore area. Also, try using a hiking stick to keep some pressure off of your legs and knees.

Buzz. Don’t get bugged by bugs. Protect yourself from bites and stings by using a bug repellant that includes DEET. Repellents that contain DEET are the most effective, but make sure you rub them on according to the directions. A good rule of thumb from the experts is that kids should use repellents with less than 10% DEET. Get your parents to help you put it on your face so you don’t get it in your mouth or eyes. And wash your hands after you apply it. Remember that stuff that smells good to you smells good to bugs too, so don’t use scented shampoos or lotions before hiking.

Weather watcher. When it’s hot, pick trails that are shaded and run near streams. If you need to hike uphill in the sun, first soak yourself down to stay cool. You can also try wearing a wet bandana around your head or neck. Also, try to stay out of cotton clothes. Keep yourself out of bad weather by checking forecasts before you hike and watching the skies once you’re out on the trail. During lightening storms, head downhill and away from the direction of the storm, and then squat down and keep your head low.

Keep it yummy. To stay healthy on your hike, you’ll need to know how to keep your food and water safe. Remember the four C’s: contain, clean, cook, and chill.

Parts of the Body Worked

How to Play

Take a hike! No, really, take the time to go hiking. Hiking with your friends or family is a great chance to get outdoors, breathe some fresh air, and get active. It’s easy to get started. Just look for a trail in a national park near you!

For your first day hike (hiking for a day or less without camping overnight), choose a safe, well-marked trail that doesn’t have too many steep climbs. Otherwise, you’ll get tired too early and won’t make it as far as you want to go. Each time you go hiking, try going a little farther and take a slightly steeper trail. Before you know it you’ll be hiking the Appalachian Trail — a 2,167-mile trail that goes all the way from Maine to Georgia!

Fun Facts

• In the year 2000, 67 million people went hiking.

• America’s National Parks have more that 12,000 miles of trails.

• The Appalachian Trail starts in northern Georgia and continues through South Carolina, North Carolina, Tennessee, Virginia, Maryland, Pennsylvania, New Jersey, New York, Connecticut, Massachusetts, Vermont, and ends in Maine at Mt. Katahdin, Baxter Peak, Baxter State Park.

Whoa, do you know what barrel racing is?

Gear Up

You’ll need a horse, riding gear, and a helmet. Most riding schools will let you borrow these. Pick the horse that’s right for you. If you’re a beginner, go for a horse that is five-years-old or older—they are calmer and give a smoother ride. Your helmet has gotta be ASTM-F 1163 standard and SEI certified, and on right! If your hair is long, tie it up. Wear clothes that aren’t baggy or loose, make sure to button them up, and leave your jewelry at home.

You don’t want to get caught on stuff. Your pants should let you throw your leg over the horse when you’re getting on. If it’s cold out, wear a long-sleeved shirt with a jacket or sweatshirt on top. Waterproof jackets aren’t good because the noise they make could spook (scare) your horse. Riding gloves will stop the reins from slipping out of your hands. Wear hard-toed leather boots or shoes that completely cover your ankles and have heels (not sneakers).

Play it Safe

Approach your horse carefully and from the side—not from behind. You might get kicked! Also, watch your feet, cause it hurts when a horse steps on you. Keep a good grip on the reins at all times so you can control the horse. Lead the horse from its left side with your right hand. Your left hand should hold most of the rope, folded accordion-style. Don’t wrap the rope around your wrist, hand, or body, because if the horse takes off, you don’t want to go with him!

Wear the right gear—check out Gear Up for all the details. Wear a helmet and sturdy boots in the stable and anywhere there are horses—not just when you are riding. Check all your stuff the saddle (leather seat), bridle (part that goes on horse’s head and reins), and cinch (strap around the horse’s belly that holds the saddle on) should be fastened and sturdy.

Until you have some experience in saddle, don’t ride alone. If you are riding in a group, keep at least a horse length away from the others. Know the area where you’re riding. Ride slowly and carefully until you and your horse are familiar with a new route, and where objects or animals could scare the horse. Try to stay away from soft muddy ground, holes, and ditches—horses can trip too!

Parts of the Body Worked

How to Play

Riding tall in the saddle is an awesome feeling. You’ll have a blast! Start out by riding with a guide at a riding facility—it’s best to take some lessons to learn the basics. To find a place to ride, look in the yellow pages or do an Internet search. There are many different ways to ride horses, and lots of equestrian (horse riding) activities but before you start, you’ll need to know how to:

Mount ‘Em. Stand next to the horse’s left shoulder and face its tail. (Make sure it’s saddled first!) Take the reins in your left hand and grab hold of the bottom of the horse’s mane with your left hand as well. Put your left foot in the left stirrup. Grab the back of the saddle with your right hand. Bounce a little on your right foot and push off, pulling on the saddle and the horse’s mane at the same time to help yourself up. (It doesn’t hurt him!) Swing your right foot over the horse as you let go of the saddle, and put your right foot in the right stirrup.

Ride ‘Em. Squeeze both legs against the horse’s sides and push your hips forward. When the horse starts going, stop squeezing and move your hands forward a bit to loosen the reins. Hold the reins so that you can guide the horse’s head in the direction you want to go—kinda like a steering wheel. But don’t pull back too hard—he’ll start backing up or just stop. Relax and follow the horse’s body.

Games

Play a game of horseshoes! You will need:

• 4 horseshoes—rubber or regular
• 2 stakes or some type of marker that sticks out of the ground, 30 feet apart
• An open area about 6 feet wide and 30 feet long

You need two teams, and each team gets two sets of horseshoes. Decide which team will go first. Have the first player pitch (toss underhand) two horseshoes—one at a time—toward a stake (stake 1) from behind the other stake. (The stakes should be 30 feet, or about 30 steps, away from each other.) Have a player from the other team pitch toward the same stake (stake 1). Now, the next two players—one from each team—pitch toward the other stake (stake 2). Switch back and forth until all players on both teams have pitched. Make sure to stand away from the person pitching so you don’t get whacked with a horseshoe! Scoring: You get 1 point if the shoe is 6 inches or less from the stake, 2 points if it’s touching the stake, and 3 points for circling the stake—a “ringer.” Keep playing until one team has 40 points, or until you’re ready to play something different!

Fun Facts

• Horse psychology, that is. You need to use a lot of common sense and caution while riding or handling horses. They’re big, strong, and you can never tell what they’ll do. Treat them with TLC and respect.

• Make friends with your horse and help him stay calm. Talk to him softly, stroke him gently, and always let him know where you are. Try to keep one hand on the horse so he knows you’re there. Also, look out for things that might frighten him so you can avoid them.

• Horse lips are like fingers! Horses can’t see the end of their noses, so they use their lips to feel and pick up food (and stay away from stuff that could hurt them.)

• When they take down the famous Rockefeller Center Christmas tree in New York City, they give it to the U.S. Equestrian Team headquarters in New Jersey to make into jumps for their Olympics training course.

• Horses sleep standing up·without falling over! How do they do it? The muscles and ligaments in their legs “lock up” at bedtime.

Just what does it take to do inline skating?

Gear Up

There are several different types of inline skates, depending on the type of skating you do. Recreational skates have a plastic boot and 4 wheels. These skates are best for beginners. Hockey skates have laces and are made of leather with small wheels for quick movement. Racing skates have 5 wheels and, usually, no brake. Freestyle skates have three wheels and a pick stop for tricks. Fitness skates have larger wheels and are used for cross-training. Aggressive skates, the kind worn by X Games competitors, are made of thick plastic with small wheels for quick movement, and grind plates to protect the skate when doing tricks. No matter what kind of skates you wear, always wear a helmet, as well as wrist guards, elbow pads, and knee pads.

Play it Safe

Avoid getting hurt by making sure your helmet and pads are on correctly. Your helmet should be tightly buckled, with the front coming down to right over your eyebrow, and your pads should be on tight, so they don’t slip while you are skating. It’s also important that your helmet is approved by one of the groups who test helmets to see which ones are the best: the Consumer Product Safety Commission (CPSC), or Snell B-95 standards are best for inline skating helmets. Make sure you are always in control of your speed, turns and stops, and be careful of cracks in the pavement where you are skating — they can be dangerous if your wheels get caught in them. It’s best to go skating out of the way of traffic and other people (skating rinks are great places to skate).

Parts of the Body Worked

How to Play

If you’re just beginning inline skating, here are some tips to get you rolling.

Practice balancing on your skates by walking in them on a flat, grassy area. As you move to the pavement, balance yourself without trying to move. Gradually begin to skate by moving forward, but not too fast. Keep your knees bent and flexible when you skate — it will keep you more stable. And if you fall — fall forward. Then you will fall on your kneepads — they’re there to protect you!

It’s also a good idea to take lessons from a certified instructor — you can find one through the International Inline Skating Association. As you get more skilled on your skates, there are several types of competitive inline skating activities — like speed skating and aggressive skating, which includes events like those at the X Games. There are also sports leagues just for those who play on wheels, such as roller hockey, roller soccer, and roller basketball.

Games

Skate on one foot. Practice balancing on one foot at a time while you’re skating. See how long you can glide on each foot. This is a great way to work on your balance!

Skate with friends. Go inline skating at the local park or skating rink, or join a skate club in your town.

Combine activities. Tired of just skating around in circles? Grab some friends for a game of inline hockey, inline basketball, or even inline soccer.

Fun Facts

• Inline skates were invented by a Minnesota hockey player so that he could skate during the off-season.

• California has the most inline skaters — 3.6 million residents of the Golden State regularly go inline skating.

• Many professional skiers use inline skating to train during the off-season, because some of the skills of each activity are the same.

If you think that jumping rope is just for girls, you haven’t checked out the sport yet.

Gear Up

A rope! Duh. But not all ropes are actually made of rope. Ropes come in cloth (regular rope), speed (skinny cord), beaded (plastic beads that CLACK when they hit the ground), and even electric.

Play it Safe

Avoid spills — set the right length for your rope. To find out what that is, stand on the center of the cord and pull the handles up so they fit right under your arms. When you jump over the rope, the rope should just brush the floor under your feet. If it doesn’t touch the floor, it’s too short. If it hits the floor in front of your feet, it’s too long.

Parts of the Body Worked

How to Play

Jump rope is just a fun game that girls play in their backyards or on the playground, right? NO WAY! Betcha didn’t know that aside from being a great aerobic workout, jumpers of all ages can compete nationally in categories such as speed, freestyle, and double dutch, which is where two ropes are turned like an egg-beater by two turners, while one or two people jump within the moving ropes.

Rhyme Time. Check out these great jump rope rhymes, or make up your own.

• Miss Mary Mack
  Miss Mary Mack Mack Mack
  All dressed in black, black, black
  With silver buttons, buttons, buttons
  All down her back, back, back.
  She asked her mother, mother, mother
  For 50 cents, cents, cents
  To see the elephants, elephants, elephants
  Jump over the fence, fence, fence.
  They jumped so high, high, high
  They reached the sky, sky, sky
  And they didn’t come back, back, back
  ‘Til the 4th of July, ly, ly!
• Teddy Bear, Teddy Bear
  Teddy bear, teddy bear,
  Turn around.
  Teddy bear, teddy bear,
  Touch the ground.
  Teddy bear, teddy bear,
  Shine your shoes.
  Teddy bear, teddy bear,
  Skidoo.
  Teddy bear, teddy bear,
  Go upstairs.
  Teddy bear, teddy bear,
  Say your prayers.
  Teddy bear, teddy bear,
  Turn out the light.
  Teddy bear, teddy bear,
  Say good night.
• Red Hot Pepper
  Red hot peppers in the pot.
  Gotta get more than the leaders got.
  1,2,3,4,5,6…

Fun Facts

• Every year, schools across the country participate in Jump Rope for Heart (JRFH), an activity to raise money to stop heart disease and stroke. JRFH has donated more than $327 million to the American Heart Association!

• Speed, freestyle, single rope, and double dutch are all different ways to jump rope.

• The 2001 11-under year old national champ jumped 304 times in one minute. Yikes — that’s fast!

Who’s that kid in the cool black belt?

Gear Up

Most martial arts students wear white pants, a white jacket, and a cloth belt. For some martial arts, the belt color shows the student’s skill level and personal development—from white (beginner) to black (expert). The colors reflect nature. For example, the white belt that students start out with stands for a seed. The yellow belt that they get next stands for the sunshine that opens the seed. To advance from one grade level to another, you have to pass loads of tests—five for the green belt, nine for the brown belt, and 10 for the black belt! You can get a first-degree black belt in two to four years, but after that, there’s still more to learn… There are 10 black belt levels!

For sparring (practice fighting), go for full gear, including a mouthpiece and padding on your head, hands, feet, and shins.

Play it Safe

Look for an instructor who’s into respect and discipline, but still has plenty of patience. The class area should have lots of space and a smooth, flat floor with padding. The fewer students the better—more attention for you!

Wear all the right gear. Warm up and stretch so you’re loose and ready to go! You need good instruction before launching into any moves. And when you do learn the moves, remember your limits. For example, white belt students shouldn’t spar (practice fight).

When you are ready for matches, you’ve gotta have an instructor around to regulate. Some martial artists use special weapons (like swords), but it’s almost a sure thing that you’ll get hurt with them unless you’re totally advanced… so, no weapons. During your match, make sure that your partner knows when you’re ready to stop. If you let your guard down, your partner may think it’s a good chance to take you down!

Parts of the Body Worked

How to Play

Martial arts—a special type of defense skills—started in the Orient (East Asia). Today, they’re taught all over the world for self-defense and avoiding conflict, too. Body and mind control, discipline, and confidence are key. There are a lot of martial arts styles, but since certain types rough up the joints (like knees) more than others, these are some of the best for kids your age:

Judo comes from Japan and means “gentle way.” It’s like Jujitsu, one of the oldest martial arts, but not as hard core. Judo has lots of wrestling moves. It also teaches participants how to make good decisions and be mentally strong. Judokas (judo players) focus on competition.

Karate comes from Japan, and means “empty hand.” It’s Japan’s most popular martial art. Feet, legs, elbows, head, and fists get used for kicking, punching, defensive blocks, and more. Karate stresses defense and uses weapons.

Tae Kwon Do comes from Korea and means “the way of the foot and fist.” It’s famous for high kicks. Tae Kwon Do became Korea’s national sport in 1955 and is now the world’s most popular martial art.

Other martial arts include Aikido, Hwarang Do, Kung Fu, Jujitsu, Kendo, Ninjutsu, Northern and Southern Shaolin Boxing, Tai Chi, and T’an Su Do.

Interested? The first thing you need to do is to decide on the style you want to study. Do you want to enter tournaments, or simply know how to defend yourself? After that, just get into a good class!

Fun Facts

• If you open your hands wide and shove something, your force spreads out across your palm and fingers. But if you hold all of your fingers together and hit with only the side of your hand or your fingertips, that same amount of force goes to a much smaller area and the hit is harder. If you try this on yourself, you’ll see the difference. Just don’t beat yourself up too much!

• In karate competitions, opponents are not allowed to actually hit each other. Their moves have to stop short of the other person.

• The original five Chinese fighting styles that we call Kung Fu mimic the moves of tigers, cranes, leopards, snakes, and dragons.

• Judo was the first martial art accepted at the Olympic Games. 197 countries participate!

Have you ever seen someone skateboarding and wanted to try it?

Gear Up

Skateboards can be bought pre-assembled, or you can buy all of the pieces and put it together yourself. Pre-assembled boards are best for beginners, until you decide if skateboarding is really for you. If you are putting your own board together, you’ll need a deck (the board itself), grip tape for the top of the deck so your feet don’t slip, 2 trucks (the metal parts that are the axles of the wheels), 4 wheels, and 2 bearings per wheel (these keep the wheels spinning on the truck’s axle). Before each time you ride, make sure your trucks are tightened and your wheels are spinning properly. Don’t forget to wear a helmet, knee and elbow pads, and wrist guards. It’s important that your helmet is approved by one of the groups who test helmets to see which ones are the best: the Snell B-95 standard is best for skateboarding helmets. Non-slippery shoes are a good idea too, so you can have better control of your board.

Play it Safe

Before you ride, make sure you give your board a safety check to make sure everything is put together right. Always wear all of your protective gear including a helmet, knee and elbow pads, and wrist guards. If you do tricks with your board, you may also want to wear gloves to protect your hands from the pavement. If you’re just starting out, skate on a smooth, flat surface so you can practice keeping control of your board. And no matter how experienced you are — never hold on to the back of a moving vehicle! It’s best to skate out of the way of traffic and other people (skate parks are great places to skate). But if you are skating in streets near your house, be aware of cars and people around you, and stay out of their way. Also, once the sun sets, it’s a good idea to put up your board for the night, since skating in the dark can be dangerous.

Parts of the Body Worked

How to Play

If you’re just starting out, follow these steps to develop your skateboarding skills. Put one foot on the board, toward the front, with the other on the ground. Push off the ground with your foot and put it on the rear of the board while you glide. Push again when you slow down. If you start going too fast, step off the board with your back foot. To turn, shift your weight to your back foot so that the front truck lifts off the ground and then move your body in the direction you want to go — the board will go with you.

If you want to find half pipes, vert ramps, and skate courses near you to practice your moves, look for a nearby skate park, designed to give skateboarders a great ride.

There are several different styles of skateboarding:

• Street skating is skateboarding on streets, curbs, benches and handrails — anything involving common street objects. Street skating is best left to the pros though — it’s very dangerous.
• Downhill skating is racing down big hills, usually on a longer skateboard called a longboard.
• Freestyle skating is more artistic, involving a series of tricks and stunts.
• Vert skating is skateboarding on mini-ramps and half pipes, which are U-shaped ramps.

Fun Facts

• If you ride with your right foot forward, you have what’s called a goofy stance. If you ride with your left foot forward, you have a regular stance.

• Professional skateboarder Tony Hawk is in the Guinness Book of World Records for being the only skateboarder to successfully do a “900.” That’s 2 1/2 rotations in the air from a ramp!

• The first X Games competition was held in June 1995 in Rhode Island.

Snorkeling is just like swimming, but with fins, a mask, and a tube called a snorkel for breathing underwater.

Gear Up

To snorkel you don’t need a lot of complicated equipment—a mask, snorkel, fins, and swimsuit or swimming trunks are all you need.

Mask. It’s important to buy a good mask that’s the right size for your face and has a tight-fitting seal. The easiest way to test how well your mask fits is to lift the strap over the top of the mask and press the mask to your face without breathing in. If it stays tight to your face (without you holding it on), you’ve got the right fit. If not, keep looking until you find one that seals properly. You’ll want to get a mask that has a glass face (not plastic) to keep it from fogging up or making the sites below look weird.

Snorkel. There are many different sizes and designs of snorkels—find one that is comfortable, and allows you to clear water easily. It’s important that you find the right snorkel for you—it’s what helps you breathe while you’re cruising along in the water checking out the sites below.

Fins. There are a few different types of fins to choose from—full-foot fins fit like a slipper around your heel, while open-heel fins fit your feet and have a strap that fits around your heel. Your fins should be snug, but not too tight (if your fins are too tight or loose, they may cause blisters). They should be flexible and lightweight—to give you speed and mobility. You may also want to get diving booties to prevent blisters and protect your feet.

If you’re swimming in salty water, make sure to rinse all of your equipment with fresh water. If you don’t, salt crystals can form causing the straps to stiffen and crack, and the fabric may tear. So, keep your equipment clean. Remember, it’s what allows you to move through the water and check out the underwater world more easily!

Play it Safe

Always make sure your snorkel, fins, and mask are in good working order before taking the plunge. It’s also important to know the basics like how to clear water from your snorkel (blasting), and how to put your mask back on while treading water. Until you get more experienced, you may want to wear a life jacket—it will help you stay afloat if you need a rest, or if you get into trouble in the water.

Most importantly, never snorkel alone. Always swim with a buddy and keep them close by so you can help each other out—and, it’s more fun with a friend!

Use your noggin’—check out the weather forecast and the water’s visibility before you jump in. And don’t forget, coral reefs are fun to explore, but don’t go too close to them until you’ve learned how to steer your body in the water. Never touch a reef—they are sharp and some have ocean life that may be poisonous. Always be considerate of the places you are snorkeling in, they may be another animal’s home.

Finally, watch out for the sun! Wear a t-shirt and sunscreen to make sure you don’t get sunburned.

Parts of the Body Worked

How to Play

Before heading out to explore the water, it’s important to know how to swim. Finding the right mask or snorkel should be next on your list.

Learning to use a snorkel is easy. You may want to practice in a swimming pool (or shallow water where you can stand) until you get the hang of it. First, put your mask on—it should have a small rubber strap that attaches the snorkel to your mask, and the snorkel should pass just above your left ear. Take a deep breath, bite down on the mouthpiece and slowly place your head into the water (make sure to breathe through your mouth). Breathe out through your mouth once to clear any water out of the snorkel—this is called blasting. Inhale slowly in case there’s water in your tube, then blast your snorkel again just to make sure you get as much water out as you can. Swim along the surface of the water at a slow pace. If you swim too fast, or make lots of sudden movements with your arms and legs, you can scare the fish and other sea creatures away!

After you get the hang of using your snorkel and mask, you may want to take a dive. Try some shallow dives to get an idea of how long you can hold your breath. It’s important to know your limits.

Fun Facts

• Ever wonder why your ears pop when you dive down into the deep end of a swimming pool, or when you’re swimming in the ocean and go under too far? Well, it has to do with pressure—both from the water pushing in on you, and the air trapped in your ears pushing out.

• To solve the problem of pressure in your ears, you can even it out by holding your nose shut with your fingers and blowing into your nose. You will hear your ears pop and the pain and pressure should go away. If this doesn’t work, try yawning—this trick also helps to release the pressure.

• One of the best snorkeling spots in the United States is Molokini, a Marine Preserve in Hawaii just a few miles off the shore of Maui. It’s in an old volcano that rises out of the ocean and forms a ring-shaped coral reef and small island, with a lagoon surrounded by open sea.

• Coral reefs are home to over 4,000 different species of fish, 700 species of coral, and thousands of other plants and animals.

• Did you know that one touch of a coral reef could easily give you a nasty cut? But that’s not all—you can damage the reef too! Reefs only grow about an inch each year and if you touch it, you could kill it.

If you think you’re too young to learn how to ski, think again.

Gear Up

Skis. Are your skis the right size? If the tip of your upright ski reaches your face between your nose and chin, they are. If you’re a beginner, shorter skis will be easier to control. The bindings (the part that holds your boot to the ski) are the most important parts of the ski — to make sure they don’t break, get them tested regularly by a pro.

Make sure your boots fit and are comfortable. In general, ski boots are 1/2 size smaller than your normal shoe size.

Ski Helmets. Be a trendsetter by picking up the helmet habit. Choose an ASTM approved model that fits right, is ventilated, and doesn’t affect your hearing or field of vision.

Ski Poles are used to give you balance and help you get up if you fall, or need to side-step up a hill.

Goggles are important to protect your eyes from flying dirt or snow, as well as stopping the sun’s glare while whooshing down the slopes. Some goggles come with fun tinted lenses. If you don’t have goggles, you can use sunglasses instead.

If you are renting equipment, the staff at the ski shop can help you find all the right stuff.

Stay Warm on the Slopes

1. Long underwear to keep you warm and absorb sweat.
2. Insulated tops and pants such as sweaters and leggings — this layer should be warm, but not baggy.
3. Ski pants and jackets to protect you from snow and wetness.
4. A hat, because 60 percent of heat loss is through the head.

Play it Safe

If you can, sign up for lessons from a ski school, even if you’ve taken lessons before — your instructor can teach you all the right moves, for beginners as well as for more advanced students.

The key to skiing is control of your equipment and your speed. If you feel yourself start to lose control, fall onto your backside or your side and don’t attempt to get up until you stop sliding.

The easiest way to get hurt while skiing is to try a run or a move that is too hard. Always ski on trails that match your skill level and never attempt a jumping move, or other trick, unless taught by an instructor.

Did you know that it is just as important to drink water when you are active in the cold as in the heat? Why? Higher altitudes and colder air can cause your body to lose water. If you experience dizziness or have dry mouth, headache or muscle cramps, take a water break. A good rule would be to drink water or sports drinks before, during, and after your ski runs.

Always check the snow conditions of the slope before you go up — you’ll need to ski differently in icy conditions than you would if you were on wet snow or in deep powder.

Altitude can zap your energy. Don’t push it. Ski the easier runs later in the day when you are tired. Most importantly — know when to quit.

While on the slopes, set a meeting time and place to check in with your parents or friends. And always ski with a buddy. And wear plenty of sunblock, because those rays are strong on the mountain due to high altitude and reflection off the snow.

Parts of the Body Worked

Be sure to keep the Responsibility Code for Skiers in mind:

• Always stay in control and be able to stop or avoid other people or objects.
• People ahead of you have the right of way. It is your responsibility to avoid them.
• Do not stop where you obstruct a trail or are not visible from above.
• Whenever starting downhill or merging into a trail, look uphill and yield to others.
• Always use devices to help prevent runaway equipment.
• Observe all posted signs and warnings. Keep off closed trails and out of closed areas.
• Before using any lift, you must have the knowledge and ability to load, ride, and unload safely.
• Finally, watch out for the sun! Wear a t-shirt and sunscreen to make sure you don’t get sunburned.

How to Play

Skiing can be done as a fun activity with your family or friends, and as your skills increase, you might even want to ski competitively. There are several main skiing categories including alpine skiing, which is the fast-n-furious downhill skiing; freestyle skiing, in which skiers perform jumps and tricks over moguls (large bumps on the ski slope) while skiing downhill; and cross country skiing, where skiers race long distances over flatter land.

Here are some key tips to get you started:

• To get on a lift, put both your poles in your inside hand. Turn to the outside and watch for the next chair. As it gets to you, grab the outside pole and sit normally on the chair. Keep your skis apart, with the tips up, as you’re lifted off the ground.
• To get off the lift, grab a pole in each hand, but don’t put on your wrist straps. Point the pole tips toward the outside of the chair, and hold them up so they don’t catch on the snow. Hold the bar on the outside of the chair for balance, relax your legs, and ease yourself forward, pushing off once your skis touch the snow. Don’t stand up until the chair has passed over the top of the mound, and move away from the chairlift before you prepare to ski so that others can get off behind you.
• Getting up after a fall. Make sure your skis are below you on the hill. Grab the top of both poles in one hand, grab the bottom of both with the other, and plant your poles in the snow just above your hip. Push up with both arms to shift yourself forward and over your skis. Make sure your weight is forward and over your skis before you stand up.

Fun Facts

• Competitive freestyle skiers can jump as high as a 3 or 4 story building, when performing tricks in the air.

• Before it was a sport, skiing was used as a form of transportation in the mountains of Europe.

• Men are allowed to compete in the Olympic ski jumping event, but women are not.

Just what does it take to become a soccer All-star?

Gear Up

A ball. Soccer balls come in different sizes depending on how old you are. Kids 8-12 should use a size 4 ball, and kids 13 and over should use a size 5 ball. Synthetic leather balls are best for beginners, because they don’t absorb water and get heavy.

If you play in a league, a goal will usually be provided for you, and you can buy a smaller goal if you want to play in your backyard — just make sure it is anchored to the ground. No goal? No problem! Just set up any two objects (cones or waterbottles are good) to shoot between.

Two pieces of equipment you need to wear at all times when playing soccer are shin guards and cleats. Shin guards are designed to protect your legs from the ball, and from being kicked by other players. They are required in most leagues. The right cleats to wear for soccer are ones that are plastic or rubber — they’ll help you with your quick starts, stops and turns.

Play it Safe

Be sure to wear shin guards and appropriate soccer cleats during games as well as practices. Warming up, especially your leg muscles, is very important. To avoid headaches and dizziness, use your head and learn the proper technique for heading a ball in a game. Many leagues have strict rules about wearing jewelry, watches, and barrettes during games. Since any of these items can cause you to get hurt if you’re hit with a ball, it’s a good idea to not wear them when you play. Also, to protect your mouth from collisions (especially if you have braces), wear a mouthguard.

Parts of the Body Worked

How to Play

In addition to a good strong kick, you’ll want to master basic skills like passing (moving the ball to a teammate with a controlled kick), dribbling (tapping the ball with your feet to move it down the field), trapping (stopping the ball with your feet, legs, or chest), and heading (using your head to stop or pass the ball). Once you get these skills down, you’ll be unstoppable!

Here are some great passing and trapping tips.

Passing. Pick your target out before you start the pass. Keep your head down to make sure you kick the ball correctly. Plant your non-kicking foot next to the ball and kick the ball right in the center using the inside of your foot and follow through with your leg.

Chest trap. As the ball comes toward you, get in front of it and let it hit your chest. Bring your shoulders around and slightly inward, creating a cavity for the ball. Make sure you keep your arms down, so the ball doesn’t accidentally hit your hands and cause a foul. When the ball hits your chest, arch your back, so your chest pops the ball upward and then lands at your feet.

Fun Facts

• If you played soccer on top of a mountain, you’d be able to kick the ball much further. Why? The air pressure on top of a mountain is lower than at the bottom. When a soccer ball is kicked into the air, the air pressure pushes against the ball and slows it down. Since the air pressure on top of a mountain is much lower, there is less pressure to push against the ball and slow it down. As a result, the ball will go further.

• Nikolai Kutsenko of the Ukraine juggled a soccer ball for 24 1/2 hrs nonstop with his feet, legs and head — the ball never touched the ground!

• Soccer players can run as many as 6 or 7 miles during the course of a game.

• Since 1982, the University of North Carolina women’s soccer team has won 14 National Championships.