Module 2: Play With Focus

increase range of motion

prevent injury

extend a joint beyond its regular range of motion

This activity is appropriate because it prepares muscles for more intense movement.

safe, because it stretches the muscle and joint without causing pain

All exercises involve muscles; they are biochemical motors that use energy to provide the movement and power your body's activity needs. Cellular respiration and anaerobic respiration are reactions in the muscle cells that convert stored chemical energy from carbohydrates or fat to energy that can be used for muscle movement.

The blood might carry the oxygen to muscles, but the heart is what gets the blood moving! As you work out, you will feel your heart rate increase as it pumps the blood out throughout the body. Maximum oxygen uptake (VO2 max) is a measure of how much oxygen your body takes in and distributes to muscles during exercise. Your heart rate and the volume of blood pumped with each heartbeat play a big role in your aerobic capacity. The good news is you can work to improve your aerobic capacity. The heart is a muscle, so it can be strengthened by regular exercise in the proper target heart rate zone.

During exercise, the rate and depth of your breathing increases as your lungs work to bring in more oxygen and release carbon dioxide, which is formed by cellular respiration. Regular exercise actually strengthens the muscles that expand and contract your lungs. Strengthened muscles make it easier to meet oxygen demands that keep your muscles moving to complete your workouts

Muscle movement and cellular and anaerobic respiration all produce heat, increasing your body temperature as you exercise. Your body attempts to release this extra heat by dilating blood vessels (evident by warm, flushed skin) and increasing perspiration, also called sweat.

Endorphins are chemicals that produce a feeling of well being when they are released into your bloodstream. They are produced by the pituitary gland and the hypothalamus during long, continuous exercise or extreme excitement.

Sweat keeps body temperature in a safe range. As it evaporates, it removes heat from the skin's surface and brings down the body's temperature. However, sweating also removes water and ions, like sodium and potassium, from the body, so it is important to stay hydrated with plenty of water or even a sports drink

Oxygen from your lungs is carried throughout the body by the blood. Working muscles can take oxygen out of the blood about three times as fast as resting muscles, and that efficiency is very important! Your body also adapts to demanding physical activity by dilating the blood vessels for increased blood flow, pumping the heart faster, increasing the amount of oxygen carried in the blood, and diverting blood flow away from nonessential organs like the stomach, kidneys, and liver during exercise.

Immediately after exercise, your body works to replenish fluid and stored energy. That means it is important to drink water and eat healthy food in the hours after a workout.

You might experience delayed onset muscle soreness after a workout. It is the temporary severe soreness, stiffness, or pain that you feel in muscles after strenuous exercise. The damage to the muscles can occur from 24 hours to three or more days after strenuous exercise. As you rest, the body's efforts shift to protein synthesis to repair the muscles. This helps prevent future damage and soreness the next time you repeat that exercise.

The time between exercises is important for the repair of muscles, tendons, and ligaments. Your muscles will feel fatigued and sore, so it is important to rest those specific muscles a day or two before you work them at a high level again. Rest also gives the body time to remove chemicals that build up from cellular function during exercise. This doesn't mean you should lie on the couch for two days, but do alternate your activities so you work different muscle groups on consecutive days.

Take your pulse or use a heart rate monitor to make sure you are keeping your heart rate within your target heart rate zone. If it's too low, you won't see as many benefits; if it's too high, you could cause harm.

If you can talk for long periods of time but are not able to sing, then you are exercising at a moderate, safe heart rate level. If you can have a short conversation, then you are exercising at a vigorous, yet safe, heart rate level. Breathlessness, gasping for breath, and not being able to talk normally during exercise are warnings to lower the level of your exercise.

Be sure to keep hydrated before, during, and after a workout. If you are feeling thirsty, that means your body could already be dehydrated, and you should drink more water as soon as possible.

The water and ions lost through perspiration must be replaced during recovery so the body can replenish fluid and stored energy.

oxygen

Moderate

muscle movement

when classmates, friends, and others your own age try to get you to change your attitudes, decisions, values, or behaviors in some way. Some pressure can be positive, like when a friend encourages you to make a healthy decision. Others can be more negative, like when someone offers you a cigarette or makes fun of you for who you hang out with.

the capacity to have an effect on someone's character, development, or behavior. Maybe your friend's straight A's inspired you to spend more time on your own schoolwork. On the other hand, a friend's negative attitude might start making you feel down.

Encouragement: Your friends are all trying out for a sport at school this year and encourage you to do the same. Reasoning: Classmates are volunteering in the community to make a difference and build their resumes and suggest you should join them. Acceptance: A group invites you to ride bikes to the pool on Saturday to hang out and swim. Unspoken Pressure: Everyone at school seems to be eating healthy and working out, so you choose to do the same.

Insults: There's a guy at school that everyone laughs at; they start making fun of you for not joining in. Reasoning: You're at a party where there is beer, and everyone tries to convince you why you should have some. Rejection: Your friends all make fun of the sports and clubs at school; you're worried they won't like you if you try out for a team. Unspoken Pressure: The girls at school just seem to care about how skinny they can be instead of trying to be healthy.

Making fun of a classmate Going out instead of studying Trying to do everything yourself

Owning up to mistakes Saying "I'm sorry" when necessary Asking for help when needed

Talk to a trusted adult to help her evaluate her eating and exercise in a healthy way.

"Let's try that posture again so we can see how you can avoid hurting your neck."

Your friends sign up for a 5K run and invite you to train with them and run in the race.

"You should try this because everyone else takes them."

Negative peer influence

also called strength or weight training, uses resistance against muscle contraction to increase the strength and endurance of skeletal muscles.

stands for repetitions, the number of times to complete the full motion of an exercise. One rep of a pull-up is the full motion of pulling yourself up so your chin is above the bar and then lowering yourself back down.

a group of consecutive repetitions. When you perform 10 reps of a bench press, then rest; do 10 more reps, rest again; and then do a final 10 reps, you have completed three sets of 10 reps. Between each set, allow a two-minute recovery before lifting again. Typically, you should shoot for two to three sets for each exercise.

Low resistance, High reps

High resistance, Low reps

shorten the muscle, like raising a milk jug to your mouth or doing a bicep curl.

controlled lengthening of a muscle, like setting the milk jug carefully back on the table.

Always train to have muscular balance in your body. This maximizes results and helps you avoid injury. For example, if you train your front leg muscles, you also need to train your rear leg muscles. These muscle groups utilize many of the same joints and need to be trained equally.

Use a full range of motion when completing an exercise; this increases flexibility and ensures you get the full benefit of the workout. Bring your body all the way down before starting the next pull-up and lower your arm fully before bringing it all the way up when doing a bicep curl, but do not lock your joints in a fully extended position. If you are not sure of the proper range of motion for an activity, ask your instructor. Do not go past a recommended range of motion because that can cause injury to the joint or muscle. For example, sitting down too far when you squat can cause knee injuries, and lifting dumbbells above your shoulders when doing side lifts can put too much stress on your shoulders.

Always warm up before strength training by doing five to 10 minutes of light cardiovascular activity such as jumping rope, jogging, or cycling. This increases the body temperature and warms the muscles to avoid damage.

When you're in the gym, you are straining and damaging muscle fibers. When you take time to rest, it gives muscles time to heal and strengthen. Never exercise any muscle group more often than every other day. Ideally, your body needs at least 48 hours of recovery time between muscular training workouts.

Classic strength training equipment such as dumbbells or barbells. This equipment is adjustable in small increments and can get pricey and bulky to have around the house, but a local gym usually has a variety of weight options.

Devices that have adjustable seats with handles attached to weights or hydraulics. They can be all-in-one for full body workouts or a machine that can isolate specific muscles. This equipment can be expensive but is often available at a gym.

Like giant rubber bands, they provide resistance when stretched. They provide continuous resistance throughout a movement and can be used in a variety of ways. These can be easily stored at home and take up very little space, for low cost.

Also called balance balls, use one of these big inflatable balls to strengthen the core of your body and other body parts with a variety of exercises. They are also inexpensive.

It's free and convenient, available whenever and wherever you want to work out. You can use your body weight in a variety of exercises like abdominal curls, squats, push-ups, chin-ups, and the exercise list goes on.

breathe

A focus on their appearance

A study printed by the medical association

exercise infrequently

A fitness training blog

helps you maneuver around an opponent on the field, avoid a pothole when riding your bike, and turn to hit a tennis ball or catch a baseball.

helps you stay on the balance beam, stay on a horse when it runs down a trail, stay on your surfboard, keep upright on skis, avoid falling on rollerblades, and stay on your feet when bumped by an opponent.

It helps you use the senses together with various body parts during movement.

It allows you to move quickly while exerting the maximum force of your muscles.

allows you to use information from all your senses and make fast decisions about how and where to move your body.

It helps you move your body or parts of your body quickly.

Increased energy and sense of well-being Increased ability to resist illness and injury Increased ability to maintain a healthy body composition

Lack of mental alertness and focus Increased risk of being overweight Increased risk of cavities Increased risk of illnesses including heart disease, diabetes, high blood pressure, cancer, osteoporosis, and high cholesterol

provide the amino acids necessary to build and repair muscle tissue and contribute to the growth of your hair, skin, and nails.

These contain an adequate amount of all of the essential amino acids that should be incorporated into a diet. Sources: buckwheat, eggs, cheese, milk, yogurt, and meats

do not contain an adequate amount of essential amino acids on their own, so they should be combined with other incomplete proteins in the same meal. Typically, plant-based proteins fall into this category. Sources: beans, lentils, nuts, and grains

provide an important source of energy for the body.

These are whole grain sources of carbohydrates that provide a nutritious source of lasting energy to fuel the body. Sources: corn, peas, potatoes, beans, oats, barley, rice, bread, cereal, and pasta

These provide a quick source of energy but usually lack the vitamins, minerals, and fiber that are provided by more nutritious sources of carbohydrates. Sources: sugar, honey, corn syrup, and fructose

Assists in moving waste through the body. Fiber helps us feel full and satisfied after eating and may help reduce cholesterol levels and risk of colon cancer. Sources: found in most fruits and vegetables and whole grains such as pasta, cereal, beans, peas, and nuts

often gets a bad rap, but it actually provides twice the energy per gram as proteins and carbohydrates. Fats also protect our organs, insulate our bodies, and help carry the fat-soluble vitamins A, D, E, and K.

These are fats from foods of animal origin and are usually solid at room temperature. Function: Saturated fats contribute to hormone balance in the body, but in excess they have mostly negative effects in the body. Sources: animal fats in meat, poultry, milk, lard, butter, cheese, ice cream, and egg yolks Trans fats are a type of saturated fat that raises your LDL ("bad") cholesterol and lowers your HDL ("good") cholesterol.

These are fats obtained from foods such as vegetables, nuts, or seeds and are usually liquid at room temperature. Function: Unsaturated fats support growth and help maintain healthy skin, reproduction, immune function, and development of the brain and eyes. Sources: vegetable fats found in margarine, salad dressing, mayonnaise, cooking oils, avocados, olives, and nuts. Omega-3 fatty acids are a type of healthy fat that decreases one's risk of developing coronary artery disease and helps lower blood pressure levels.

the most abundant substance in the human body. Your body, from the smallest cell to the largest organ, needs water to function properly. You need about two and a half quarts of water each day.

do not provide energy, but they help your body absorb important nutrients. Your body can't make them, but if you eat a balanced diet containing a variety of fruits and vegetables, you are probably getting enough for normal growth and maintenance of your body.

These are absorbed directly into the blood, travel freely throughout the body, and are flushed out easily.

ssential for growth, development, carbohydrate metabolism, and a variety of other bodily functions. Source: liver, yeast, whole-grain cereals, rice, nuts, milk, eggs, fish, fruits, and leafy green vegetables Signs of Deficiency: Muscular weakness, leg cramps, skin lesions, sensitivity to light, skin disorders, and anemia

enhances the absorption of iron from vegetable products and plays an important role in the formation and maintenance of collagen, the protein that supports many body structures. Source: citrus fruits, fresh strawberries, cantaloupe, pineapple, guava, broccoli, Brussels sprouts, tomatoes, spinach, kale, green peppers, cabbage, and turnips Signs of Deficiency: skin disorders, depression, and loss of teeth

absorbed into the lymph system and are stored in the liver and in fat deposits in the body. You need only small amounts for normal growth and maintenance of the body. It is important you do not eat a large amount of fat-soluble vitamins because too much can cause toxicity in the body.

affects the formation and maintenance of skin, mucous membranes, bones, teeth, vision, and reproduction. Sources: carrots, broccoli, squash, spinach, kale, sweet potatoes, milk, butter, cheese, egg yolk, liver, and fish-liver oil Signs of Deficiency: night blindness, skin dryness, and dry eyes

necessary for normal bone formation and retention of calcium and phosphorus in the body. It also protects the teeth and bones against the effects of low calcium. Sources: exposure to sunlight, egg yolk, liver, tuna, and vitamin D-fortified milk Signs of Deficiency: Rickets, which causes deformities of the rib cage, skull, and leg bones

plays a role in forming red blood cells, muscle, and other tissues and in preventing the oxidation of vitamin A and fats. Sources: vegetable oils, margarine, whole grains, cereal, bread, wheat germ, liver, and leafy green vegetables Deficiency of Vitamin E is rare because of the variety of sources.

necessary for the coagulation or clotting of blood. Sources: alfalfa, fish liver, leafy green vegetables, egg yolks, and soybean oil Signs of Deficiency: Mild blood clotting disorders

do not provide energy, but they help build body tissue and regulate body processes involving hormones, enzymes, nerve impulse transmission, and muscle contractions.

Assists in building and maintenance of healthy bones and teeth; also plays an important role in the nervous system. Source: Dairy products, tofu, spinach, and fortified orange juice

Assists in the functions of muscles and nerves, regulation of body temperature, and bone strength. Source: Leafy green vegetables, nuts and beans, and fortified cereals

Helps cells produce energy and is vital to bone growth. Source: Meats, dairy products, poultry, and whole-grain products

Assists in functions of muscles and nerves and helps maintain a healthy balance of body fluids. Source: Green vegetables, meats, dairy products, bananas, and citrus fruits

Assists in functions of muscles and nerves and helps maintain a healthy balance of body fluids. However, too much can cause health problems. Source: Green vegetables, meats, dairy products, bananas, and citrus fruits

Helps the body maintain blood sugar levels. Source: Meats, vegetable oils, egg yolks, and whole-grain products

Helps the body process iron and produce red blood cells. Source: Liver, nuts, whole-grain products, and cocoa

Helps prevent tooth decay and assist in bone growth. Source: Many public water sources and dental products are fortified with fluoride

sed by the thyroid to create important hormones. Source: Iodized salt and fish

Helps the red blood cells transport oxygen to the body. Source: Leafy green vegetables, fortified cereals, beans, and red meats

Assists in bone growth. Source: Nuts, beans, tea, and whole-grain products

Helps the body process proteins. Source: Beans, whole-grain products, and nuts

Helps protect cells and regulate hormones in the body. Source: Liver, shellfish, and eggs

Assists in the growth and repair of body tissues and function of immune, reproduction, and nervous systems. Source: Liver, shellfish, red meat, poultry, nuts, fortified cereals, and dairy products

Consuming more calories than you use will mean the rest of the calories are stored as fat - causing a weight gain.

Finding a balance between calories consumed and calories used helps maintain your current weight.

Consuming fewer calories than you use causes your body to burn calories that were stored in fat - causing weight loss.

Provide nutrition for people who may lack nutrients in their diet. Provide nutrition for individuals with increased nutritional needs such as pregnancy or illness.

Overdosing on vitamins and minerals can cause serious consequences such as liver problems, kidney stones, and nerve damage. Supplements are not regulated by a government agency, so accuracy and quality can be questionable.

Planning menus with healthy foods

Bread

A food label

White bread

Measure her cereal to make sure she is using the right serving size