Saturday, December 3, 2011

How to Use a Stationary Bike

!±8± How to Use a Stationary Bike

Stationary bikes are one of the most popular cardio machines and you'll find one in just about every gym. This article provides information about the different types of bike, their advantages and disadvantages and some tips on how to use them effectively.

There are two types of bike; upright and recumbent. Upright bikes are like a regular bike except that you don't get to go anywhere! Recumbent bikes have bucket seats with the pedals out in front of you. They're both equally effective and it's up to you to find which one you prefer. The recumbent provides more back support and will be more comfortable if you suffer from lower-back pain. The recumbent is also more comfortable for newbies and people with a heavy build.

Bikes are easy on your knees, are great for toning your thighs and provide a fantastic aerobic workout. They're also better than other cardio machines if you want to read while working out.

If you're a keen cyclist you'll soon notice that stationary bikes don't feel the same as an outdoor bike because the pedal positions are different and the seats are usually wider. Stationary bikes don't allow you to lean forward as you do on an outdoor bike.

Here are some tips to help you get the most from using a stationary bike and to avoid injury and discomfort:

Set the seat correctly. The best position is where; your leg is almost straight when the pedal is at its lowest point, you're not straining your hips when pedalling and your knees don't feel crunched at the top of the pedal stroke. Set the handlebars correctly. You should be able to hold the handlebars with your arms extebded at shoulder height. You shouldn't have to wiggle to get comfortable. Understand the display panel. Different bikes have a different levels so don'y assume that the effort required at say level 5 is the same on all bikes. Check the range and select the appropriate level for you. Also, check the revolutions per minute (rpm) you are doing and vary it over time. For example, try 70 rpm for 5 minutes and then 100 rpm for 1 minute at the same tension level. Adjust the pedal straps. It's always more comfortable rdiding a bike with pedal straps but adjust them so that they are not too tight or too loose and your feet feel comfortable. Pedal correctly. Press from the ball of your foot and through your heel as you push down on the pedal and pull up with the top of your foot on the upstroke. Don't crouch forward. This will cause back and neck pain. Keep your chest up, shoulders back and down and your ears in line with your shoulders. And remember, you're not trying to work your whole body with a stationary bike workout.

Stationary bikes are solid, proven cardio machines and by following the tips in this article you should be able to ride them effectively so that you burn the most calories and avoid injury.


How to Use a Stationary Bike

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Wednesday, November 30, 2011

Testing Accommodations For Students With Sensory Processing Disorder (SPD)

!±8± Testing Accommodations For Students With Sensory Processing Disorder (SPD)

If your child with sensory processing disorder and/or autism has an IEP (individual education plan) or a 504 plan, it may include accommodations for test taking to make it easier for him to do his best given his underlying issues and any learning disabilities he has. Think of testing accommodations like glasses for someone who is nearsighted and can't read the blackboard: You can't get a clear picture of what that child understands if he can't see the problems and questions written on the board. And the "prescription," that is, the school sensory diet and accommodations, will have to fit the individual child.

If your sensory child is distracted by his sensory issues when he is taking the test, the results won't accurately reflect his knowledge. For example, a child with auditory issues may not be able to focus in a classroom filled with children because of the background noise that 23 children create-he might need to be in a room with fewer children, and at a separate table.

Sometimes, accommodations for the child with sensory processing issues don't have to be formalized into a 504 plan or an IEP if the teacher and others helping in the testing process are willing to consistently provide them for your child. There are many sensory aspects of the environment and the test-taking experience to consider. Pay attention to ambient sound as well as seating and lighting. Ask the child if he has difficulty focusing in particularly bright light, or under fluorescent lighting. As for sitting, an inflatable cushion on his chair, or a ball chair, may help him stay focused by providing needed proprioceptive (body awareness) and vestibular (movement) input. Sitting for long stretches may cause his mind to wander, more so than with a child who doesn't have sensory needs, and the movement these cushions and chairs provide can help a lot.

If your child has difficulty with handwriting, and grips pencils so tightly that his hand cramps and the point breaks, or so lightly that he is constantly dropping them and his marks are too light, he may need to do testing using a keyboard or with an aide to assist in filling in the circles. Hand exercises before writing can prevent hand cramping. Your school district's occupational therapist may be able to provide pencil grips, often sold in office supply stores as well as in therapy catalogues, for your child to use. (If your child does not get OT for handwriting issues that are interfering with his writing, consider formally requesting an evaluation, in writing.)

Then too, make certain your child gets plenty of sleep the night before testing, even if that means moving bedtime and waking time back by 10 or 15 minutes. It is easier to do this if you start several days ahead of time so that she can adjust to the change.

Make sure your child eats a good breakfast with protein that will keep his blood sugar steady and prevent mental and physical fatigue. Simplify your bedtime and morning routines to alleviate stress, so that he heads off to school on time and in a good, calm mood. If at all possible, have him walk or ride his bike or scooter to school so he gets focusing input before the day begins. Otherwise, you may want to drop him off at the schoolyard a few minutes early so he can get some movement and exercise before he enters the building. Encourage him to do some focusing physical activities (such as marching and touching his right hand to his upraised left knee then his left hand to his upraised right knee) before school and if possible, before the test and during breaks. Chair and wall pushups and stretching can help too. If he is not allowed to chew gum during the test, try giving him an oral toy to chew on to improve his focus-again, these can be found in therapy catalogues.

Don't forget to ask your child what accommodations he finds helpful. Kids can surprise you with their awareness of what they need to do their best. Finally, be sure your child knows that doing her best is all you expect of her, that grades and scores don't matter as much as perseverance, progress, and a good attitude. Ease her anxiety by sending her off to test day with a big hug and a promise of a special treat, whether it is video games on a weekday, her favorite supper, or a rare sugary treat at the end of the day.

copyright (c) 2010 Nancy Peske


Testing Accommodations For Students With Sensory Processing Disorder (SPD)

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Wednesday, November 23, 2011

Building a Safe Home Playground

!±8± Building a Safe Home Playground

The squeals and shouts of our rambunctious, healthy kids enjoying their outdoor fun in the yard are reassuring and comforting for parents to hear - as long as those shouts don't become screams of pain or an accident. The backyard is supposed to be a fun place for outdoor play and exercise, not a danger zone. Young children need the physical benefits of exercise, motor skills development, and fresh air, not to mention a place to work off their boundless energy.

Unfortunately, each year families of about 200,000 children confront injuries associated with unsafe playground areas and equipment, according to the Consumer Product Safety Commission. An estimated 51,000 involve home playground equipment, the rest occur at public playgrounds. Most of the injuries are the result of falls. Tragically, about 15 children die each year, most because of strangulation.

You Can Keep Your Kids Safe

Fortunately, these tragedies are preventable. Combined with careful adult supervision, proper playground construction and maintenance can greatly minimize the risk of injury to young children.

Practice Playground Safety at Home, at School, and at the Park

This quick-course has been written to help alert you to the danger signs in play areas. You can take control at home by taking precautions with your own play area. And you can take a new look at other playgrounds for the same hazards. These include lack of proper surfacing to cushion falls, lack of guardrails to prevent falls, head entrapment hazards, and other injury-causing hazards.

Cushion Falls With Protective Surfacing

Since almost 60% of all injuries are caused by falls to the ground, protective surfacing under and around all playground equipment is critical to reduce the risk of serious head injury. And because head impact injuries from a fall can be life threatening, the more shock absorbing a surface can be made, the less likely any injury will be severe.

Of course, all injuries due to falls cannot be prevented no matter what playground surfacing material is used.

What to Avoid

Do NOT Use Concrete or Asphalt. Falls on asphalt and concrete can result in serious head injury and death. Do not place playground equipment over these surfaces.

Avoid Grass and Dirt. Grass and turf also lose their ability to absorb shock through wear and environmental conditions. Avoid earth surfaces such as soils and hard packed dirt. Always use protective surfacing.

What Should You Use?

Loose-fill surfacing materials. These include double shredded bark mulch, shredded tires, wood chips, fine sand or fine gravel. The greater the depth, the greater the shock-absorption. Loose-fill materials should not be installed over hard surfaces such as asphalt or concrete.

Manufactured synthetic surfaces. These include rubber or rubber over foam mats or tiles, poured-in-place urethane and rubber compositions. The initial cost is higher but less maintenance is required. Be sure to ask the manufacturer for test data on shock absorption. Some materials require installation over a hard surface while others do not.

How Much Should You Use?

If using loose-fill material at home, maintain a constant depth of at least 6 inches of material. 9 or 12 inches is recommended. The cushioning benefits of fine sand and gravel increase at 12 inches, according to the CPSC.

What's the Buffer Zone?

Create a buffer zone, covered with a protective surfacing material, under and around all equipment where a child might fall. The protective surfacing material should extend a minimum of 6 feet in all directions from the perimeter of the equipment. To prevent further injury from a fall, this area must be free of other equipment and obstacles that might strike a child.

Dig a Pit

Loose-Fill (sand, fine gravel, mulch, wood chips, etc.) material requires a method of containment such as a retaining barrier or excavated pit. It also requires good drainage underneath the material, periodic renewal or replacement, and continuous maintenance (e.g., leveling, grading, sifting, raking) to maintain its depth and to remove foreign matter.

Replace Loose-Fill Periodically

Wet weather, freezing temperatures, normal use over time, and contamination will decompose, pulverize, and compact material. Be sure to renew or replace it before it turns hard.

The Nitty Gritty on Sand and Gravel

Although cheap, sand is the least desirable option. Sand can scatter easily outside of your containment area. It also hardens quickly when wet, is abrasive to floor surfaces when tracked indoors, and attracts animals as a litter box. Gravel is more difficult to walk on and can present a tripping hazard if scattered.

Swing Safety Zones

Swing sets should be securely anchored. Swings also should have a buffer zone with protective surfacing extending a minimum of 6 feet from the outer edge of the support structure on each side. The use zone in front and back of the swing should be even larger, and extend out a minimum distance of twice the height of the swing as measured from the ground to the swing hangers on support structure.

Rules on Swing Spacing

To prevent injuries from impact with moving swings, swings should not be too close together or too close to support structures. Swing spacing should be at least 8 inches between suspended swings and 8 inches from the support frame. The minimum clearance between the ground and underside of swing seat should be 8 inches.

That's how to create the best buffer zone between your child and potential injury. Now, read on for more equipment safety guidelines.

Consider a contractor if you are not handy. Poorly installed playgrounds can be an added hazard.

Playgrounds should be inspected on a regular basis. Inspect protective surfacing, especially loose-fill, and maintain the proper depth. The following conditions should be removed, corrected or repaired immediately to prevent injuries:

Exposed equipment footings.

Scattered debris, litter, rocks, or tree roots.

Rust and chipped paint on metal components.

Splinters, large cracks, and decayed wood components.

Deterioration and corrosion on structural components that connect to the ground.

Missing or damaged equipment components, such as handholds, guardrails, swing seats. 1. Install Guard Rails - Platforms more than 30" above the ground should have guardrails to prevent falls.

2. Avoid Unsafe Openings - In general, openings that are closed on all sides, should be less than 3 1/2" or greater than 9". Openings that are between 3' 1/2" and 9" present a head entrapment and strangling hazard.

3. Remove Pinch or Crush Points - There should be no exposed moving parts that may present a pinching or crushing hazard.

4. Never Wear Bicycle Helmets on the Playground - Bike helmets can get stuck in openings on playground equipment, resulting in strangulation or hanging.

5. Avoid Dressing Children in Loose or Stringed Clothing on the Playground. Clothing strings, loose clothing, and stringed items placed around the neck can catch on playground equipment and strangle children.

Remember to supervise, and teach your child safe play. Teach your child not to walk or play close to a moving swing, and never to tie ropes to playground equipment.

It's not hard to make your playground safe, when you work from the ground up.

Install protective surfacing on the ground, use safe equipment, and maintain your play area.

With this game plan, the call is "safe at home!"

American Homeowners Association (AHA)® [https://www.ahahome.com/cgi-bin/oec.cgi?p=CN_kiosk/CN_kiosk&c=CN_kiosk/CN_kiosk2_129&acct_code=AH261]


Building a Safe Home Playground

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