Tiny

Youth 1/2

Junior 3/4

Senior 2

Senior Elite 4/5

Senior Coed 5

International 5

This is an ‘Acrostic’poem written by our very own Ms. Hayley Slater. 

Thanks Hayley!

Are you interested in carpooling?  We have team members in the following areas....

• Hollister
• Sunnyvale
• Morgan Hill
• Gilroy
• Pleasanton
• Mountain View
• San Ramon
• Dublin

If interested,click here to email our staff.

Parent Meetings will be held at 7:00 pm the first Wednesday of the month @ 1460 Atteberry Lane in San Jose.

The first-ever cheerleading video game, is currently in development to make its scheduled debut exclusively for Wii(TM) and Nintendo DS(TM) this fall. In All Star Cheer Squad, players will immerse themselves into the world of competitive cheerleading as they experience the thrill and excitement of cheer through creativity, customization, style and teamwork. The release will mark THQ’s first original property created specifically for girls on Wii and Nintendo DS.

In All Star Cheer Squad, players will follow a year in the life of a cheerleader as they learn new cheers, participate in practices and create their own routines to make the squad and eventually become captain. High-energy gameplay includes squad competitions and one-on-one cheer-offs, where players will use the Wii Remote(TM) and Nunchuk to perform dozens of real-world cheer and dance moves. In order to ensure that All Star Cheer Squad has the latest cheer action and top routines, world-renowned cheerleading choreographer Tony G, best known for his work in the Bring It On movies, has signed on as chief consultant for the game. All Star Cheer Squad will also incorporate use of the Wii Balance Board(TM) to get the player’s entire body involved in the game and add to the ultimate cheerleading experience. Players will be able to customize the look of their cheerleader and squad including body, facial features, hair and outfits. The Nintendo DS version of the game will feature a storyline unique to the system that focuses on the adventure of cheerleading camp, where players will compete to beat the rival camp.

Thirst is an insensitive indicator for the need for water. In other words, if you are thirsty you have already let your body get dehydrated.

Tips to Stay Hydrated:

• Drink about 2-3 cups of water or sports drink 2-3 hours before exercise
• Drink about 1 cup of water or sports drink 10-20 minutes before exercise
• Drink about 1 cup of water or sports drink every 10-20 min during exercise
• Rehydrate within 2 hours of completed exercise with at least 2-3 cups of water or sports drink
• Drink at least 1 cup of water at each meal and between each meal
• Use a combination of sports drink and water pre-, during-, and post-exercise so that you replace not only fluid but carbohydrates and electrolytes as well.

Fluids to avoid:

• Caffeinated beverages (sodas, coffee, tea)
• Alcoholic beverages
• Carbonated drinks

Signs of Mild Dehydration:

• Thirst
• Fatigue
• Loss of appetite
• Flushed skin
• Heat intolerance
• Light headaches
• Small amount of dark urine
• Irritability
• Cramps
• Nausea
• Decreased performance 

Water vs. Sports Drinks:

There is no difference in the amount of water and sports drinks needed for the first 60 minutes of exercise. You need water the same as you need sports drinks. After 60 minutes, a higher level of sports drinks is needed to replenish electrolytes and minerals lost.

Drink before feeling thirsty.

By the time the brain senses that someone is thirsty, they may had already lost 1% of body weight, which makes the heart beat an additional 3-5 times/min.

Why is Weight Important?

If you are unsure if you drink enough water for repletion or if you think you may be drinking too much, weigh yourself before and after exercise. Your goal should be to stay between your pre-exercise weight and 2% less at all times (If you are 150 lbs, you should stay between 147-150 lbs). If you gain weight, you are overhydrating your body. If you gain weight or lose more than 2% of your body weight, you can significantly impair performance and compromise your safety.

Those who drink too much often…

• Limit their sodium intake and exercise for more than 4 hours per day
• Have higher sweat losses of sodium
• Consume water faster than their body can make urine

• Dilute their electrolyte balance with water

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