10/25 - 10/29 Red Ribbon Week

Monday, 10/25
Media At Night - Media Center open from 5:30 - 7:30 pm

Wednesday, 10/27
Report Cards Go Home

Thursday, 10/28
Mock Election Day for Students
Media At Night - Media Center open from 5:30 - 7:30 pm
3rd Grade Hootenanny, 12:30 - 2:00 pm

Friday, 10/29
Awards Assemblies
     8:00 am, grades K - 2
     9:15 am, grades 3 - 5
Fall Picture Retakes
Box Tops Contest Ends

Upcoming Events:
11/1     Media At Night - Media Center open from 5:30 - 7:30 pm
11/1     SAC Meeting @ 5:30 pm
11/1     PTO Meeting @ 7:00 pm
11/4     Media At Night - Media Center open from 5:30 - 7:30 pm
11/8     Media At Night - Media Center open from 5:30 - 7:30 pm
11/11    Veterans Day Holiday (School closed)
11/11    No Media At Night

Box Tops
Don't forget to bring in your box tops!  The contest doesn't end until October 29th, so you still
have time to bring them in.

Nutrition Tip of the Week
Pumpkins, not just for Halloween anymore!  Did you know that besides being good for making
jack o' lanterns, pumpkins are a very nutritious food?  Of all canned fruits and vegetables,
pumpkin is the best source of Vitamin A.  Pumpkin seeds are also a good source of iron and other
minerals when eaten in moderation.  So when you carve your pumpkin for Halloween, try
something new and enjoy the pumpkin's "insides" too!

Physical Activity of the Week
Recommendations for exercise: "F.I.T.T. Principle"
Frequency:
How often should I exercise?
For weight loss, try to exercise for 30 minutes continuously most days of the week.
How often should I strength train?
A minimum of 2 days each week with one day of rest in-between.
Intensity:
How hard should I work out?
Check your pulse every 15 minutes to make sure you are working out at an appropriate intensity
to gain benefits.
You should try to exercise between 55/65% to 90% of your maximum heart rate.
To calculate max heart rate:
220-age= max heart rate Example: 220-30 years old = 190 max
To determine 55-90%z;
Take max heart rate x .55 = 55% Example: 190 x .55=105 beats per minute
Max heart rate x .90 = 90% Example: 190 x .90=171 beats per minute
How hard should I strength train?
You should lift a weight heavy enough to complete 8-12 repetitions. Increase slowly by 2-5 pound
increments.
Type: What should I do?
Cross training is very important for injury prevention and to prevent plateaus in a weight loss or
fitness program. The body adapts to a fitness program every 4-6 weeks. Change a component of
your exercise program each month. Vary the time, intensity or type of exercise to prevent
plateaus. Be sure to vary your weight training routine. Change weight, sets, repetitions, machines
vs. free weights, etc.
Time: How long do I need to work out?
A minimum of 15-30 minutes on most days of the week. This time can be broken up throughout
the day or can be done continuously.
Start with 15 minutes. Each week gradually increase by 5 minutes until you can complete 30-45
continuous minutes of cardiovascular exercise.

Please forward this on to other Canopy Oaks parents who might be interested in joining our
listserv.  You may join or leave the listserv at: <http://listserv.leon.k12.fl.us/archives/
coesparents.html>