academy newsletter | october 2019 school …€¦ · cr7 drive. *more details below. o •...
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ACADEMY NEWSLETTER | OCTOBER 2019SCHOOL ANNOUNCEMENTS
Travel & Academic Responsibility It is the responsibility of the student-athlete to maintain academic standing when traveling. The Academy staff integrates school hours into the travel itinerary. Students must use designated school hours to complete assignments while away. The online curriculum offers the flexibility necessary to stay on track with school while traveling. Student-athletes can contact Education Staff members for assistance.Dr. Baduria – [email protected]; 562-754-2038Mr. Delaney – [email protected]; 562-619-8704 | Mr. Alanis – [email protected] Mr. Dong – [email protected] | Mr. Mercado – [email protected] Ms. Villarreal – [email protected]
Friday SchoolFriday School is only mandatory for student-athletes who have overdue portfolios and/or assessments. Friday School is two hours.
Connexus AttendanceLearning Coaches mark attendance every Friday. Please disregard Connections Academyʼs communication reminders to mark attendance.
Parent Volunteer OpportunityParents interested in providing snacks to help us celebrate student-athletesʼ birthdays, please sign up here.
Ms. Villarreal facilitating the Chemistry Chromatography lab.
Mr. Alanis discussing the English 10 Compare and Contrast Essay.
ENRICHMENT ANNOUNCEMENTSNutritionNicolette Leffler provided important nutrition information during Septemberʼs parent engagement meeting. Please find the distributed handout on the following pages. Nicolette will begin nutrition lessons with the student-athletes in the coming weeks.
Leapwood Elementary SchoolStudent-athletes began volunteering at Leapwood Elementary School. They worked alongside the elementary students in a classroom setting and in their garden projects.
Senior Class – Service Learning ProjectThis year, seniors will be participating in a service-learning project. Service learning allows seniors to adopt a cause and work with their peers to make an impact. Learning and action through service-learning give students a sense of purpose and motivation because what they do matters and makes a difference. The process of service-learning—investigating needs, planning, implementing and reflecting on the service—develops critical-thinking skills. Ultimately, service-learning facilitates a climate of community and accountability that prepares students for responsible citizenship, as well as college and career readiness.
The seniors will be conducting service-learning that focuses on environmental impact of trash and recycling. September was used for the investigation stage. Students researched credible resources and developed baseline statements of concern. October-November will be used for the planning and preparation stage. December-May will be the implementation and reflection phase. The seniorsʼ hard work will be rewarded with a service-learning celebration at the end of the year If you have any questions, you may contact Mr. Delaney at [email protected].
First team player, Joe Corona, discussed his path to pro with the student-athletes. He shared lessons and insights that he learned along the way.
Students volunteering at Leapwood Elementary, assisting in the Garden School Project.
HYDRATION TIPS
NUTRIENT TIMING for PRACTICE & GAMES
SPORTS PERFORMANCE NUTRITION
• Carry a reusable water bottle with you to drink water throughout the day.
• Drink 1 cup of water before bed and 1 cup when you wake up. • If you wait to drink fluids until you are thirsty, you are already
dehydrated!
• Plane travel dehydrates our bodies. Drink additional water and beverages with added electrolytes.
• Pay attention to the color of your urine. Best hydration status is alight, pastel yellow.
• Daily Needs (Approximate): ~11 cups or ~5 water bottles(approximately 16 oz. each) per day. This does not include extrafluids required to replace sweat losses from exercise.
• Daily Needs (Specific): Divide your body weight (pounds) in half. This is the amount of water (in ounces) you should drink eachday, not including additional water to replace sweat losses.
• Post-Practice/Game Needs (Approx.): ~1-2 bottles to regain hydration status after sweating. Include sports drinks.
• Post-Practice/Game Needs (Specific): 1. Weigh yourself before practice. 2. Weight yourself after practice.3. Subtract post-practice weight from pre-practice
weight. 4. For every pound lost, drink 16-24 oz (1-1½
water bottles) of fluid to rehydrate.
WHAT WHEN WHY
BEFORE EXERCISE
PRE-PRACTICE MEAL: • CARBS + PROTEIN • WATER
o ~ 1 water bottles (16 ounces) • Low in fat, low in fiber
SNACK: • QUICK-DIGESTING CARBS:
o Fresh fruit o Applesauce, fruit puree pouches o Fruit smoothie o Pretzels, crackers o Fruit chews, dried fruit o Sports drinks, gels, chews
• WATER o ~ ½ water bottle (8 ounces)
• Small amount of protein (Greek yogurt, cow’s milk, eggs, string cheese, hardboiled eggs) is okay if hungry
• Meal 1-2 hours before practice • Pre-Game Meal 3-4 hours before
game. *More details on back.
• Snack <1 hour before practice/game
• Top off the body’s carbohydrate storesin liver, muscles and bloodstream — provide energy
• Ensure you are hydrated
• Prevent hunger during practice/game
• Enhance mental focus
• Support healthy blood flow
DURING EXERCISE
• For light practices of less than 1 hour:WATER
• For intense practices or those lasting 1hour or more: SPORTS DRINKSo These provide electrolytes,
carbohydrates & fluid. o CR7 Drive
• Every 15 min, aim to drink 4 – 6ounces (4 gulps) of fluid
• Aim for 16-24 oz (1–1½ water bottles) per hour
• Provide carbohydrates to help sustain activity
• Maintain hydration and replace body salts lost through sweating
• Prevent muscle cramping • Maintain performance
AFTER
EXERCISE
RECOVERY SHAKE / SNACK: • CARBS + PROTEIN
o Minimum 20g proteino Rebuild Strength shake
• FLUIDSo Water, CR7 Drive. *More details
below. • ELECTROLYTES (salts like sodium,
magnesium, calcium, potassium)o Salty foods, electrolyte drinks, sports
drinks
• Begin rehydrating immediately
• Recovery Shake or Snack within 30–45 minutes
o Carbohydrates + protein
• Balanced meal 1–2 hours later o Lean protein,
carbohydrates & healthy fats. *More details on back.
• Replenish body’s carbohydrate stores(energy) in muscles, liver & blood
• Protein for muscle recovery & repair
• Fluids replace sweat losses — water &body salts
• Prepare your body for next practicesession/game
HIGH-INTENSITY PRACTICE
LIGHT PRACTICE or OFF DAY
NORMAL or MEDIUM-INTENSITY PRACTICE
PRE-GAME & POST-GAME MEAL
POST-PRACTICE MEAL
Portion Size Your Plate
PRE-GAME MEAL 3-4 hours before game Allows enough time for optimal digestion and energy supply.
• High in starch – breaks down more easily than protein and fats. • Choose COMPLEX CARBOHYDRATES:
o Breads o Pasta o Rice o Potatoes o Oatmeal, cold cereal
• Choose a LEAN PROTEIN: o Chicken, turkey, fish (grilled/baked/boiled/roasted) o Lean pork chops, pork loin o Eggs o Soy, tofu, veggie burgers o Greek yogurt, milk, cottage cheese, string cheese o Lean deli turkey, ground turkey
• Choose HEALTHY FATS: o Avocado o Olive oil (use in cooking or as dressing) o Nuts & seeds
• Include fruits & vegetables • Consume adequate FLUIDS for hydration
POST-GAME MEAL 1-2 hours after game Post-match meal guidelines resemble those of pre-match meal.
Created by Nicolette Leffler, MS, RDN
PRE & POST GAME MEALS
GALAXY STUDENT-ATHLETE COMMITTEE (GSAC) ANNOUNCEMENTS
This year we are launching our first-ever Boysʼ and Girlsʼ Academies Leadership Program – Galaxy Student-Athlete Committee (GSAC). The program aims to cultivate the attitudes and skills necessary to be a successful leader, while providing a voice for our student-athletes.
Congratulations to the 2019-20 GSAC members!
Alejandro AlvaradoAllison MarcureAlly Reynolds
Anthony RamosAshleigh HeelyAudrey Irvine
Cameron DunbarCarson Klein
Corinne De La MoraGreta IrvineJosue Varela
Kainani KiaainaKylie PerezLuke Pruter
Miguel-Angel HernandezOlivia Mack
Owen ZarnickRylan FirouznamSebastian Nava
Talia Blair
Treats-n-SuitesThe GSAC members will plan, organize, and execute their first community outreach effort this month: Dignity Health Sports Parkʼs ASCSC Community Foundations and LA Galaxy Foundation Annual Treats-n-Suites Bash on Friday, October 25. The event runs from 4pm – 6:30pm. Kids ages 2 – 11 years of age and families will visit the stadium to trick-or-treat at the decorated suites. The GSAC members will decorate and host 2 suites for the neighborhood kids and families.
First MeetingMonday, October 7 | 4:30pm - 5:30pm | LA Galaxy Academy classroom
COLLEGE COUNSELING ANNOUNCEMENTS
NCAA Eligibility CenterStudent-athletes need to be certified by the NCAA Eligibility Center to compete at an NCAA Division I or II school. Accounts should be created in 10th grade. Student-athletes need an account in order to make official visits to Divisions I and II schools or to sign a National Letter of Intent.
SportsRecruitsThe LA Galaxy Academy will be providing a new college recruitment resource for student-athletes. SportsRecruits is a comprehensive online tool, enabling student-athletes to create a profile, search for schools, access every coach, edit highlight reel, and view numerous educational webinars about the college recruitment process.
FAFSA Use the Free Application for Federal Student Aid (FAFSA) form to apply for financial aid (grants, work-study, and loans) to pay for college. FAFSA is available on October 1. Seniors must apply by March 2.
CSU Priority Application Filing Period: October 1 – November 30If you are applying to a Cal State University, create an account and apply here.
UC Application Filing Period: November 1 – November 30If you are applying to any of the 9 UC campuses, create an account and apply here.
Common Application – Early Action Deadline: Nov 1, 2019 | Regular Deadline: January 1, 2020 The Common App enables students to apply to nearly 900 colleges and universities from one place. Click here for an application guide. Click here to create an account and apply.
National Signing DayOn November 13, 2019 the LA Galaxy Academy will host a signing day for LA Galaxy Academy boys and girls who are committed to college for the 2020-21 school year, at Dignity Health Sports Park. Stay tuned for more information!
COLLEGE COUNSELING ANNOUNCEMENTS
SAT vs ACT Students should take the SAT or ACT once at the end of 11th grade. Students should retake the SAT or ACT at the beginning of 12th grade (before December) for a better score.
The Writing Test for the SAT and ACT are optional, but UCs require the Writing Test for admissions.
SAT ACT Length of Test: Writing & Language: 35 minutes (44 questions) Reading: 65 minutes (52 questions) Math: 25 minutes (no calculator) Math: 55 minutes (calculator)
Length of Test: English: 45 minutes (75 questions) Reading: 35 minutes (40 questions) Math: 60 minutes (60 questions) Science: 35 minutes (40 questions)
Scoring: Math: 200 – 800 Evidence Based Reading & Writing: 200 – 800 Writing: 3 – 24 Combined Score Maximum: 1600
Scoring: Each Subsection: 1 – 36 Writing: 2 – 12 Average Score Maximum: 36
Cost of Test: Without Writing: $46 With Writing: $60
*Families with financial hardship are eligible forfee waivers.
Cost of Test: Without Writing: $46 With Writing: $62.50
*Families with financial hardship are eligible forfee waivers.
Register: www.collegeboard.org
Register: www.act.org