Exercise Programs for Teens Execute exercise programs with safety and effectiveness. 9.NPA.4.1

Evolution of Working Out… http://www.youtube.com/watch?v=XUNJ83h1520 Click on the Shake Weight Ad to watch the history of workout gimmicks!

What should you consider before taking advice or using a new product ? Who What When Where Why? Where have you seen or heard information about dieting and losing weight? What should you consider before taking advice or using a new product ? Answers may include: TV, family, friends, magazines, coaches, teams, internet Answers may include: who the person is, what is their background, is it backed by scientific evidence, does it line up with what you have already learned here in class, can it be returned, medical support, who did the studies it may site, how many people were in the studies, does it make guarantees?

Everyone decides to start an exercise program for different reasons. Where do I start? Everyone decides to start an exercise program for different reasons. What do you want to achieve? What habits are you willing to change? You can give students a sticky note and allow them to write down their answers for 1 and 2 and then come up, read them and stick them on a graphic organizer. Or write them on the board.

Getting off on the right foot… Goals: write down what you want to achieve Check with your Dr. Game Plan Resources Priorities What do you want to? What things do you want to improve? Get a physical and check up with your Dr for 2 very important reasons: 1 to make sure you may safely participate in any programs without limitations. 2. baseline information you can recheck later to see if your program is working. What are you going to do? Where are you going to do it? How often? With who? Where can you workout, trainers, gym membership, do at home, ect. Where are these goals going to rank with everything else you already have going on?

What is fitness? General Fitness Video: Personal Trainer and Gym Owner Justin Plummer goes over what fitness is and how it is defined in different situations. While there are many ways to define fitness, this description is used and applied to meet the needs of all people who train at this gym (ages 8-85). (Duration: 5 min 8 sec).

GENERAL PHYSICAL SKILLS: If your goal is to improve your physical performance, or body composition (whether you are made of more muscle or fat) then you should have a program that focuses on these skills: 1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen. 2. Stamina - The ability of body systems to process, deliver, store, and utilize energy. 3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force. 4. Flexibility - The ability to maximize the range of motion at a given joint. 5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

into a singular distinct movement. GENERAL PHYSICAL SKILLS: If your goal is to improve your physical performance, or body composition (whether you are made of more muscle or fat) then you should have a program that focuses on these skills: 6. Speed - The ability to minimize the time cycle of a repeated movement. 7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement. 8. Agility - The ability to minimize transition time from one movement pattern to another. 9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. 10. Accuracy - The ability to control movement in a given direction or at a given intensity.

Designing a Fitness Program: Step #1: Assess your Fitness What is a baseline? Baseline Demo 500 Meter Row 40 Body Weight Squats 30 Sit Ups 20 Push Ups 10 Pull-ups Wrap Up What is a baseline video? Click on the video to watch a Personal Trainer explain what a baseline is and why it is important. (Duration: 1 min 29 sec) Baseline Demo Vide: Jessica Baker, a Personal Trainer (former college Cheerleader) goes through the general baseline her gym uses for new clients. Points of emphasis: row (there are a lot of videos out on row technique to help make your rowing more efficient) squats (notice her knees never go over her toes and she stands up completely between each rep) sit ups (this is called a butterfly sit up- touch floor behind you and then your ankles in front- helps make sure everyone cover same distance and does a complete rep) push ups (these are 90 degree push ups – look at her elbows, we also like to use chest to the floor then lift hands off ground. This also makes sure everyone goes all the way down and helps girls not do the “whale”) pull-ups (these are kipping pull-ups and is using her core and legs to do the work not just her arms. This helps a person do more before fatiguing . Bands may also be used to help those who need a little bit of assistance getting their chin over the bar. A jumping pull up can also be used with the help of a box however do not focus on holding the downward motion as to this can lead to Rhabomyalisis (Duration: 3 minutes – this was her 3rd workout of the day). Wrap Up Video:

Designing a Fitness Program: Step #2: Designing your program Define your goals Balance Build into your daily routine Include different activities Recovery Put it on paper! Designing your program video: click on the video to hear a Personal Trainer to talk explain a safe and effective way to begin setting up your own fitness program. Main Points: 1. doing anything is better than doing nothing 2. Remember to do things that are fun 3. Include gymnastic elements (these included body weight squats, burpees, handstands (these elements will help you learn to control your body) 4. Include weight training to increase strength including Olympic lifts 5. Cardio: anything that gets your heart rate up and makes you sweat 6. many online sources to learn how to do these activities safely, also high school weight lifting classes, gyms. (Duration: 4 min 55 sec) Goals: should be detailed and measurable. Balance: life is going to require a lot of you, find what you can move and what you can’t. Priorities should come first. Build in: find time to make activity work with what you already have. Run home, workout during a break, read and stationary bike Don’t get into a rut. Try different activities, livingsocial.com runs a lot of discounts and specials, get outside Recovery: everyone needs a rest day at least 1 day a week. Sleep is also very important, shoot for 8 hours. When you’re tired, don’t push it. Paper: write down everything, try to improve by 1 sec, 1 sit up, everyday. You cannot measure what you do not count. You could be improving in places you’ll never notice unless you write it down. Want to sneak in an extra couple minutes of exercise into your day? Take the stairs instead of the elevator or park in the back of the parking lot.

Designing a Fitness Program: Step #3: Getting you ready to workout What do I wear? Shoes Nutrition? Clothing that will stay in place based on what you are doing. Example: tight shorts if you are flipping over or doing handstands. If you have long hair type it up (exercise isn’t about looking great). Ladies should also wear a good strong support bra based on their size (many department stores like Macy’s, Dillard’s can help find the correct size and support). Always remember to wear deodorant. If you are a heavy sweater, bring a towel to wipe up. Proper fitting shoes (if you have never been fitted, find a running store near you like Fleet Feet). Running shoes should be ½ a size larger to allow room for your toes to expand and grasp. Shoes for cross training or taking classes should offer good support and have a strong base. Weightlifting shoes provide a flat base (unlike running shoes that may encourage a mid foot strike) that will help control heavier weights. Bring water or a sports drink (for harder, hot or workouts of longer duration). If it has been longer than 3 hours since you have eaten, grab a snack or protein shake before you workout. IF you goal is performance or to train for additional muscle, drink a protein shake after working out.

Designing a Fitness Program: Step #3:Assembling your Equipment Places to workout New vs. Used Equipment Making your own Equipment Gyms Video: Click the image on the right for an answer to Where do we workout? and a description of what you will see in most gyms from a NC gym owner in Winston Salem. Listed places in your area that people can work out. These can be: YMCAs, private gyms, parks, track at the school. Buying equipment can be expensive: inexpensive equipment (bands, cable jump ropes, pull up bands,) watch for sales, TJ MAXX Equipment you can make yourself: milk cartoon with sand or water, carrying tires, mowing the grass. Use old objects or bottles to create free weights.

Designing a Fitness Program: Step #4:Get moving! Start slowly and build up Break things up Be creative Simple Ideas Listen to your body Be flexible Start slow: don’t go from no exercise to doing a huge volume fast. You may not be able to run but you can walk. Break it up: if you can’t do an entire hour, do 20 here and 20 there. If you have to add a few minutes try simple things like vacuuming, cutting the grass, raking the yard. Simple: check out exercise TV stations, YouTube, do chores such as raking, moving, cleaning, helping people in your neighborhood. Listen to your body: if you are tired, or feel sick don’t workout. It may make you feel worse later or cause you to get hurt.

Designing a Fitness Program Step #5: Monitor your Fitness Reassess (repeat) your baseline every 2-3 months. Anything worth doing should be measured! Program Efficacy: increasing work capacity over modal domains Measuring: write down everything you do. Weights used, time, reps, how you felt and try them again after some time has passed to see if you are improving. Keep mixing things up. Be prepared for any task. Even different types of weather. Keep adding weight, reps, pushing your completion times ect.

Ideas From Real Trainers: Top 5 Exercises Everyone Should Do: Dead Lift Clean Over-Head Squat Pull-Ups Moving Awkward Objects Start this slide by clicking on the image to the right to hear an introduction on the Top 5 exercises. Then click on each hyperlink to see an example of each exercise. Points of focus: Lumbar Curve is always maintained (it stays straight). If the shoulders or back round, then reduce weight. Bar should travel close to the body. Elbows finish forward and high. Learning this move? Start with a weighted medicine ball and progress to a PVC pipe and then a weighted bar. In this demo, a snatch is used to get the bar over the head. Grip is wide, elbows stay locked. 4. This demo video is a chin up. The kipping pull up may be seen in the baseline demo. 5. Awkward objects included things like tires, clothes baskets, and furniture.

Ideas From Real Trainers: Top 5 Exercises Everyone Should do that Requires Zero Equipment Air Squat Burpee Lunges Box Jumps Running Click on 1 through 4 for a demo of each exercise. (Duration: all video clips are less than 30 seconds) Points of Focus with both the air squat and lunges: knees never go in front of the toes, heels stay down Air squat: see photo Taking the chest to the floor and releasing the hands insures that everyone goes through a full range of motion. Just like the squat, knees do not go over the toes, lumbar curve remains in tact. To complete a box jump, the person must stand up with full extension (straight up). The rest should occur on top of the box, the jump down should be transferred right back into the next box jump (momentum- use it).

Overhead Squat: • Grip as wide as needed • Go slowly • Head up! • Stay on heels • Break parallel The overhead squat is an important stretch, perfect for warm-ups, integral to the snatch and will expose most functional inflexibility and any mechanical deficiency in your squat. Slide 17 and 18 can be used for added instruction in class or to help the instructor break down the motion. If classroom size and time allows, this lesson can also be used in physical activity setting and students can practice doing these movements together and even practice evaluating movements and putting together there own workouts.

Dead Lift: • Look straight ahead • Keep back arched • Arms don’t pull, they’re just straps • Bar travels along legs • Push with the heels The dead lift, like the squat, is essential functional movement and carries a potent hormonal punch. This is core training like no other.

DIET and EXERCISE: The 2 must work together! Remember 1lb of fat = 3,500 calories Not trying to lose weight but improve athletic performance? Food is FUEL! Are you eating the best food to get the best return? Weight loss that is within the 1-3 pounds a week range is more likely to stay off over time because to lose it, behaviors are beginning to change without starving the body. Proper nutrition should be a lifestyle or way-of-life, not a crash diet.

Special thanks to… Justin Plummer and Jessica Baker of CrossFit Amplitude and Core Personal Training, located in Winston-Salem, NC for answering our questions for this lesson. Check them out on FB at CrossFit Amplitude Or at www.crossfitamplitude.com for workouts, articles or to ask questions.

Execution of Basic Moves Now its time for you to be the trainer: Use your Iclicker to select the option that best answers each question.

1. What exercise is being performed below? Lunge Burpee Air Squat Superman Correct Answer: C Air Squat

What should be down to correct the fault? Shoulders Arms Head Heels Correct Answer: D heels should be down on the floor.

This exercise is called: Overhead Squat Swinging Monkey Pull Up (kipping) Shoulder Hang Correct Answer: C

Are the knees in their proper location (tracking above the toes)? Yes B. No Correct Answer: Yes! This is a beautiful squat!

In the Dead Lift below what should be corrected immedietly! Feet are too close together Should be looking down for better balance Lumbar Curve needs to be restored Nothing, this is a text book dead lift

Assessing your Fitness: Your goal is to improve your cardiovascular endurance. Your original baseline test was a 5k run. After training for 60 days which of the following would be a good assessment: A. Register for a 5k race B. Complete a 500 meter row C. Squats, maximum effort Register for a 5k race. The distance is the same and you will be able to also interact with other people and most 5k races support a cause in the community as well. Dig Deeper: What if you do not improve on your time? What things could have effected the drop? What would you do with this data? What if your time does improve?

This exercise is called: Squat B. Dead Lift C. Clean D. Jerk

What needs to be lower to complete the downward movement of this exercise? Hips Head Arms Shoulders knees Correct Answer: A hips

In this lunge, what should be corrected? B. Front toes should be in front of the knee. To correct this, just step the front leg out more. Back foot should be farther back. Front toes should be in front of the knee Back should be bent. You should never use weights when lunging. Nothing, this is correct.