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Aninder S

teenfitness's Channe - 0 views

teenfitness's Channel - YouTube: I found this really neat Youtube channel that encourages teens to be more active. It uses fun and engaging exercises to promote heathy living and physical activity...

started by Aninder S on 08 Jan 12 no follow-up yet
Joti P

Home Exercises For Teen Girls | LIVESTRONG.COM - 0 views

www.livestrong.com/...8642-home-exercises-teen-girls

exercises teen girls healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Commercial Crunch
  • McMaster University in Canada found that short bursts of exercises were just as effective as long sessions.
  • Dance, Dance
  • ...13 more annotations...
  • try playing a video game like "Dance, Dance Revolution." You'll burn calories and get to work on your moves at the same time, all in the comfort of your home.
  • try other video games geared to fitness such as "Wii Fit" or "Wii Active."
  • include activities and games so that you concentrate more on the fun than you do the exercise.
  • Pickup Game
  • purchase a basketball hoop, soccer net or hockey net for the home
  • You don't need to be a professional to try to shoot a few hoops
  • Workout Research
  • Your library can be a wealth of interesting workout ideas and programs that you can try so you never feel trapped into one workout program.
  • You may even find that you have a passion for a certain type of exercise, whether it's yoga, kickboxing, aerobics or something else
  • Friend Support
  • Talk one of your friends into exercising with you at home each day after school.
  • Make it a standing date that you meet up several times per week for exercising, and make a rule to not cancel on each other.
  • give you the final push that you need to become active and healthy.
  • Joti P on 06 Jan 12
     
    Some easy-to-do-at-home exercises. For question #6.
Joti P

Healthy eating for teens - Live Well - NHS Choices - 0 views

www.nhs.uk/...healthy-eating-teens.aspx

teens eating choices healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Your body needs energy and nutrients from food to grow and to work properly. If you don’t eat a healthy, balanced diet, you could be putting your health and growth at risk.
  • eating well doesn't have to mean giving up all your favourite foods.
  • means eating a wide range of foods so that you get all the nutrients you need, and eating the right number of calories for how active you are.
  • ...18 more annotations...
  • If you’re feeling tired and run down
  • may need more iron in your diet.
  • Teenage girls are at higher risk of being low on iron
  • Good sources of iron include red meats, breakfast cereals fortified with iron and baked beans
  • Don’t follow fad diets.
  • If you often feel hungry,
  • eating more high-fibre foods such as wholemeal bread, beans and wholegrain breakfast cereals.
  • Aim to eat at least five portions of a variety of fruits and vegetables a day.
  • good sources of many of the vitamins and minerals your body needs.
  • fruit juice, smoothies and vegetables baked into dishes such as stews can all count towards your total.
  • Don’t skip breakfast.
  • eating breakfast can actually help people control their weight.
  • Whole grain cereal like muesli with fruit sliced over the top is a tasty and healthy start to the day.
  • Make sure you drink enough fluids.
  • drink six to eight glasses of fluids a day: water, unsweetened fruit juices and milk are all healthy choices
  • At snack time, swap foods that are high in saturated fat or sugars
  • High saturated fat foods include pies, processed meats such as sausages and bacon, biscuits and crisps.
  • And too much saturated fat can also cause high cholesterol.
  • Joti P on 06 Jan 12
     
    contains more direct information for question 4 
Joti P

Helping Teenagers With Stress | American Academy of Child & Adolescent Psychiatry - 0 views

www.aacap.org/...helping_teenagers_with_stress

Teens general health healthy body

shared by Joti P on 06 Jan 12 - Cached
  • Some sources of stress for teens might include: school demands and frustrations negative thoughts and feelings about themselves changes in their bodies problems with friends and/or peers at school unsafe living environment/neighborhood separation or divorce of parents chronic illness or severe problems in the family death of a loved one moving or changing schools taking on too many activities or having too high expectations family financial problems
  • can lead to anxiety, withdrawal, aggression, physical illness, or poor coping skills such as drug and/or alcohol use.
  • Teens can decrease stress with the following behaviors and techniques:
  • ...8 more annotations...
  • Exercise and eat regularly
  • Avoid excess caffeine
  • Learn relaxation exercises
  • Learn practical coping skills
  • Decrease negative self talk:
  • Learn to feel good about doing a competent or "good enough” job
  • Take a break from stressful situations.
  • Build a network of friends who help you cope in a positive way
  • Joti P on 06 Jan 12
     
    Good website to trust (.org). Helps with some insight on question 7.
Joti P

Stress - 0 views

kidshealth.org/...stress.html

stress teens general health

shared by Joti P on 06 Jan 12 - Cached
  • The events that provoke stress are called stressors, and they cover a whole range of situations
  • The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline
  • These hormones speed up heart rate, breathing rate, blood pressure, and metabolism
  • ...32 more annotations...
  • This natural reaction is known as the stress response
  • But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.
  • But stress doesn't always happen in response to things that are immediate or that are over quickly.
  • long-term events, like coping with a divorce or moving to a new neighborhood or school, can cause stress, too.
  • can produce a lasting, low-level stress that's hard on people.
  • can wear out the body's reserves, leave a person feeling depleted or overwhelmed
  • weaken the body's immune system
  • crammed schedules, not having enough time to rest and relax, and always being on the go
  • Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload
  • a feeling of being constantly pressured, hassled, and hurried irritability and moodiness
  • stomach problems, headaches, or even chest pain
  • problems sleeping
  • sadness or depression
  • Everyone experiences stress a little differently.
  • Keep Stress Under Control
  • Take a stand against overscheduling.
  • Be realistic.
  • Get a good night's sleep.
  • Learn to relax.
  • Treat your body well.
  • Watch what you're thinking.
  • Solve the little problems.
  • Build Your Resilience
  • They're cool under pressure and able to handle problems as they come up.
  • Researchers have identified the qualities that make some people seem naturally resilient even when faced with high levels of stress.
  • Think of change as a challenging and normal part of life.
  • setbacks and problems as temporary and solvable.
  • you will succeed if you keep working toward your goals.
  • Take action to solve problems that crop up.
  • Build strong relationships
  • support system and ask for help
  • Participate regularly
  • Joti P on 06 Jan 12
     
    Helps to answer question 7
Joti P

Why Exercise Is Wise - 0 views

kidshealth.org/...exercise_wise.html

Exercise Life

shared by Joti P on 03 Dec 11 - Cached
  • Exerc
  • Highlight
  • Highlight
  • ...8 more annotations...
  • Exercise benefits every part of the body, including the mind.
  • help a person to feel more peaceful and happy
  • exercise is one of the most important parts of keeping your body at a healthy weight
  • Exercise helps people lose weight and lower the risk of some diseases.
  • These diseases, which used to be found mostly in adults, are becoming more common in teens.
  • Exercise can help a person age well.
  • Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.
  • three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.
  • Joti P on 03 Dec 11
     
    I really enjoy this site becuase i gives me information about my quesions and it really relates to people of my age.  This portion helped me answer question 10.
Aninder S

Teenagers and Stress - 0 views

Teenagers and Stress - YouTube: The truth is that stress will always be a part of our lives no matter what. It's how we react and deal with this stress that will help us overcome the problems we f...

started by Aninder S on 08 Jan 12 no follow-up yet
Aninder S

How to Make Homework Less Work - 0 views

kidshealth.org/...homework.html

Teens Homework Study Plan

shared by Aninder S on 08 Jan 12 - Cached
  • Create a Homework Plan
  • First, be sure you understand the assignment. Write it down in your notebook or day planner if you need to, and don't be afraid to ask questions about what's expected
  • It's much easier to take a minute to ask the teacher during or after class than to struggle to remember later that night!
  • ...6 more annotations...
  • Second, use any extra time you have in school to work on your homework
  • Many schools have study halls that are specifically designed to allow students to study or get homework done
  • It's tempting to hang out with friends during study periods or unstructured time, but the more work you can get done in school, the less you'll have to do that night.
  • Third, pace yourself
  • If you don't finish your homework during school, think about how much you have left and what else is going on that day, and then budget your time
  • Most high-school students have between 1 and 3 hours of homework a night.
Joti P

Strength Training Guidelines for Children & Teens (continued...) - 0 views

www.sparkpeople.com/...fitness_articles.asp

shared by Joti P on 06 Jan 12 - No Cached
  • During the last stage, Specialization (ages 15-18), teens can start training for high performance development.
  • Avoid maximum strength training (one-rep max lifts) to reduce the risk of injury
  • muscles aren’t built up while they’re working out, but while they’re resting
  • ...1 more annotation...
  • set up generous sleep and nutrition goals to help your child make the most of his or her training.
Joti P

Motivation - 0 views

kidshealth.org/...motivation.html

motivation

shared by Joti P on 03 Dec 11 - Cached
  • Everyone struggles with staying motivated and reaching their goals.
  • So how do you stay motivated and on track with your goal?
  • First, know your goal.
  • ...20 more annotations...
  • writing down your major goal.
  • Make it specific.
  • Let's say your goal is to get fit. That's pretty vague.
  • Make it specific by defining what you want to achieve
  • muscle tone
  • why you want to get fit, and by when
  • Make it realistic.
  • Part of staying motivated is being realistic about what you can achieve within the timeframe you've planned.
  • Write it down
  • Research shows that writing down a goal is part of the mental process of committing to it.
  • Break it down.
  • You need to pay constant attention so you don't get sidetracked.
  • Then set specific daily tasks,
  • Put these on a calendar or planner so you can check them off.
  • Ask a coach to help you set doable mini-goals
  • and for tasks to improve your performance
  • so you'll stay motivated to run farther.
  • Reaching frequent, smaller goals is something to celebrate.
  • confidence, courage, and motivation to keep running — or doing whatever it is you're aiming to do.
  • reward yourself!
  • Joti P on 03 Dec 11
     
    This site is really good with explaining how that not all health related topics fall under exercise, but also with other aspects of your life.  This relates well for question 9 
Joti P

ADOLESCENT SLEEP - 0 views

www.stanford.edu/...adolescent.html

adolescent sleep

shared by Joti P on 03 Dec 11 - Cached
  • How Much Sleep Do They Need?
  • 9 hours and 15 minutes of sleep.
  • Children need 10 hours
  • ...11 more annotations...
  • adults need 8 1/4 hours.
  • How Does Sleep Deprivation Affect the Teen-ager?
  • Sleep deprivation can impair memory an
  • inhibit creativity making it difficult for sleep deprived students to learn.
  • endanger their immune system and make them more suceptible to serious illnesses
  • Stay away from caffeine
  • Avoid heavy studying or computer games before bed, they can be arousing. Avoid arguing with your adolescent just before bedtime. Avoid trying to sleep with a computer or TV flickering in the room. Avoid bright light in the evening, but open blinds or turn on lights as soo
  • Avoid trying to sleep with a computer or TV flickering in the room.
  • Avoid heavy studying or computer games before bed, they can be arousing.
  • Note: Sleep experts consider adolescents to be between the ages of 11 and 22.
  • Studies show that the changes taking place in their bodies requires more sleep and they may be physically challenged to getting up early in the morning.
  • Joti P on 03 Dec 11
     
    This really shows other aspects of health that can also be a factor in how your general health is affected. It helps answer question 7.
Wasif H

What Do Protein Supplements Do To Young Weight Lifters? | LIVESTRONG.COM - 0 views

www.livestrong.com/...nts-do-to-young-weight-lifters

protein supplements creatine highschool important expensive

shared by Wasif H on 06 Jan 12 - No Cached
  • Young weightlifters who want to emulate athletic heroes try to improve their own weightlifting skills and athletic motivation. Yet in the realm of protein supplementation, youngsters would do well to learn as much as possible about sensible nutrition
  • Young weightlifters should avoid relying on protein supplementation for muscle and strength gains, as excessive dietary protein might carry unwanted side effects, and protein supplementation can be unnecessary and expensive.
  • Teenage weightlifters immerse themselves in a demanding sport that emphasizes power and body weight. Already dealing with growth spurts and body changes, these teens may obsess about muscle gain. However, it is exercise, not high protein foods, that builds muscle -- although dietary protein provides the amino acids from which new muscle can be built.
  • ...10 more annotations...
  • Adolescents should obtain 13 percent to 14 percent of their entire calorie intake from protein. If an adolescent weightlifter's diet contains 3,000 calories, 14 percent of the total calories would be 428 cal.
  • diet containing protein-rich foods such as eggs, lean meats, beans, nuts and low fat cheese and milk easily fulfills the young weightlifter's requirements.
  • The National Kidney Association cites studies showing accelerated kidney damage in diabetics on high protein diets.
  • However, Body Building For You suggests that athletes regularly exceed protein requirements with no adverse effects, and that no study ever scientifically proved that high protein diets are dangerous to healthy individuals.
  • n 1998, "Journal of Nutrition" reported excessive protein metabolism encouraging calcium loss through excretion, yet in 2003 the same journal suggested that calcium is not always lost, possibly because phosphorous helps to enable calcium re-uptake by the kidneys -- at least in people with no prior health problems.
  • hus, protein supplements may not harm the young weightlifter, even if those supplements contribute to protein intake beyond recommended levels.
  • Still, two concerns remain: one is financial loss at the expense of weight gain. Expensive protein supplements are unnecessary if the young weightlifter includes protein-rich foods in every meal.
  • Another danger is hidden ingredients. Some of the most respected Olympian weightlifters have tested positive for banned drugs or steroids hidden in nutritional supplements that they believed to be protein or energy supplements.
  • Some cause physical and sexual characteristics to alter, and some hasten cancer. In short, young weightlifters aspiring to world-class competition must exercise the utmost responsibility regarding nutrition. It is never too early to start such discipline.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This information is valuable because I can relate to it. I dont want to be taking some protein that may have other chemicals that are harmful for my body. 
Joti P

BBC - Health: Healthy eating for teenagers - 0 views

www.bbc.co.uk/...life_adolescence.shtml

health eating teenagers

shared by Joti P on 06 Jan 12 - No Cached
  • Teenagers and diet
  • should sustain growth and promote good health.
  • number of physiological changes occur that affect nutritional needs
  • ...22 more annotations...
  • Nutrition
  • Intake of iron and calcium was also below ideal levels among many of the teenagers. Meanwhile the rising levels of obesity suggest many young people are eating too many calories.
  • Iron deficiency
  • most common nutritional deficiencies in the UK.
  • can result in iron-deficiency anaemia.
  • body doesn't absorb iron quite as easily from non-meat sources, but you can enhance absorption by combining them with a food rich in vitamin C
  • so it's better to have a glass of orange juice with your breakfast cereal than a cup of tea.
  • Calcium deficiency
  • Bones continue to grow and strengthen until the age of 30, and the teenage years are very important to this development.
  • Vitamin D, calcium and phosphorous are vital for this process, with calcium requirements for the teenage years ranging from 800mg to 1,000mg per day.
  • Calcium-rich foods should be consumed every day.
  • Plenty of starchy carbohydrates
  • Plenty of fruit and vegetables
  • Two to three portions of dairy products
  • Two servings of protein
  • Limit sugar-rich food and drinks
  • Drink six to eight glasses of fluid a day
  • Eat regular meals from the main food groups, and minimise intake of high-fat and sugar-rich foods
  • particular attention to getting enough iron and calcium in the diet
  • Maintain a healthy weight
  • physically active
    • Joti P
      Joti P on 06 Jan 12
       
      This website provided useful information on balanced diets in teens and the statistics are surprising but seemingly true.
  • Joti P on 06 Jan 12
     
    question 4
Joti P

Help your teenagers make better fast-food choices | Dallas-Fort Worth Family Health New... - 0 views

www.dallasnews.com/...e-better-fast-food-choices.ece

teenagers choices health

shared by Joti P on 06 Jan 12 - No Cached
  • Eating well is often hard for teens.
  • kids have after-school activities, or they may have a job, but it’s important to sit down and eat together as often as possible,” she says. “We know that when we sit down like that, we end up eating more fruits and vegetables.”
  • Shanley says teenagers just have to know — and act on — basic nutritional facts when they are ordering. As with everything else, fast food, if eaten at all, should be eaten in moderation, and the choices must be balanced.
  • ...7 more annotations...
  • A lot of times we think a chicken sandwich is better, or a fish sandwich is healthier, but a lot of times those chicken or fish sandwiches are fried and not always the better choice,
  • Go green. Give some thought to ordering a side salad instead of the fries.
  • Skip the mocha-frappe-espresso-cino-with-whipped-cream coffee drink.
  • To increase your intake of other food groups at coffeehouses, try ordering some 100 percent fruit juice or fat-free milk, or try having a protein-rich egg on your bagel instead of cream cheese.
  • Step away from the soda.
  • account for as much as 10 percent of the typical teen’s daily calories.
  • When placing your order, consider water
  • Joti P on 06 Jan 12
     
    Question number 5 
Aninder S

Extra Sleep Improves Athletic Performance - 0 views

www.sciencedaily.com/...080609071106.htm

Sleep Physical Activity

shared by Aninder S on 08 Jan 12 - Cached
  • Participants in this ongoing study were five healthy students on the Stanford University men’s and women’s swimming teams
  • For the first two weeks of the study, the students maintained their usual sleep-wake pattern
  • The athletes then extended their sleep to 10 hours per day for six to seven weeks.
  • ...13 more annotations...
  • Athletic performance was assessed after each regularly scheduled swim practice. After obtaining extra sleep, athletes swam a 15-meter meter sprint 0.51 seconds faster, reacted 0.15 seconds quicker off the blocks, improved turn time by 0.10 seconds and increased kick strokes by 5.0 kicks.
  • The study also monitored daytime sleepiness and weekly changes in mood
  •  Daytime sleepiness decreased significantly with extra sleep, while mood improvements related to getting extra sleep included higher ratings of vigor and lower ratings of fatigue.
  • Typically, many athletes accumulate a large sleep debt by not obtaining their individual sleep requirement each night, which can have detrimental effects on cognitive function, mood, and reaction time
  • These negative effects can be minimized or eliminated by prioritizing sleep in general and, more specifically, obtaining extra sleep to reduce one’s sleep debt.”
  • Mah and colleagues reported similar results in a previous study of six players on the Stanford men’s basketball team
  • also has worked with the football, tennis, golf, cross country, and track and field teams at Stanford.
  • It is interesting to note that many of the athletes in the various sports I have worked with, including the swimmers in this study
  • Make sleep a part of your regular training regimen.
  • Extend nightly sleep for several weeks to reduce your sleep debt before competition.
  • Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to eight hours for adults, nine or more hours for teens and young adults).
  • Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
  • Take brief naps to obtain additional sleep during the day, especially if drowsy.
Aninder S

Exercise drops when - 0 views

Exercise drops when teens enter college - UPI.com: Many of us will be soon heading off to university and workload will only increase. But, we need to make sure that we we keep our fitness level up...

started by Aninder S on 08 Jan 12 no follow-up yet
Joti P

How Can I Get Motivated to Exercise? - 0 views

kidshealth.org/...go_exercise.html

exercise healthy fitness

shared by Joti P on 06 Jan 12 - No Cached
  • Motivation is key to maintaining a regular exercise schedule — yes, schedule.
  • Exercise can be fun and entertaining, but if you're not keeping a schedule, chances are you aren't doing it consistently enough.
  • Other than keeping that precious workout appointment, the best motivator is having fun.
  • ...2 more annotations...
  • Exercising doesn't have to be a drag.
    • Joti P
      Joti P on 06 Jan 12
       
      I have found this site to be very useful throughout this assignment! 
  • Joti P on 06 Jan 12
     
    Answers question 9
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