Body and Spirit

Fitness For Teenage Girls

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Amy Anderson and Brittany Nunez

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Series Code: BAS

Program Code: BAS000157


00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health.
00:08 Be sure to consult your physician before
00:10 beginning any exercise program.
00:14 Exercise is important for both genders of all ages.
00:17 One of the groups that doesn't do it maybe as much
00:19 as they should is teenage girls. We're gonna talk
00:22 more about that next on Body & Spirit.
00:51 Hello, I am Dick Nunez Wellness Director of the
00:53 Black Hills Health and Education Center.
00:55 Welcome to Body and Spirit.
00:57 During my career, I trained lot of athletes and some
01:00 of the most impressive ones have been young female
01:02 athletes. I remember a girl, who is 5 foot 7, beautiful
01:05 blond hair girl, who want to slam dunk a basketball.
01:09 And I thought Wow! You're way too short and you
01:11 are the wrong gender, but yeah we worked with her
01:13 and got her squatting a lot and by the time, she was a
01:15 senior in college she could actually jump up and
01:18 grab the rim on a 10 foot basket. And she was quite
01:21 spectacle for many people to see and was in all
01:23 American at St. Martin's College in Lacey,
01:25 Washington. One of the fellows on the men's team
01:29 said to her said, hey girl how come you jump so
01:32 high? And she said, would you ever see the movie
01:34 White Men Can't Jump. And they said well of
01:36 course we have. She says, well didn't saying
01:37 anything about women. You know, girls can do a lot
01:40 more then we think possible, if they just get out
01:42 there and try. And so we're gonna do just that right
01:45 now. Helping me out will be my daughter Britney
01:48 and Amy, who is a close friend of hers. And both of
01:51 them are going to Tamarack Springs Academy in
01:54 Polebridge, Montana. And since girls often times are
01:57 more concerned with their lower body then their
01:59 upper body, we will go ahead and start with lower
02:02 body, alright. That sounds good? Sounds good.
02:05 That's the way it's gonna be, alright. So we're gonna
02:07 start out by stepping out to the side and we're gonna
02:11 lunge back and forth this back and back to the left
02:16 and to the right, and to the left, and to the right.
02:20 This is working the abductor area as well as a
02:24 quadriceps and let's loosening ourselves for some
02:26 more intensive leg exercises. That both our
02:31 girls up high wondering what are going to be?
02:36 Sounds like squats. Oh! Sounds like it might be.
02:40 Might be other things as well. Okay, we're gonna do
02:45 five more times each way. There is 1 and 2, and 3,
02:53 two more times and last one and good, alright.
03:00 Now, we can do some regular lunges, we're gonna
03:04 put the hands on the hip, step out there with your
03:06 right leg, go way down, and back up, now left leg,
03:11 there you go and back up and keep going. When you
03:15 do your lunges make sure your knee does not go
03:17 past your foot. Keep it right over that Amy you're
03:20 going far, just a little too farther, there you go,
03:23 that's better step way out there and that will
03:25 help you as well, way out there and go straight
03:28 down. Keep the knee over the foot for just pass it
03:35 then you can start having some pain in the knee.
03:37 We're gonna try and do 20 on each side Britney.
03:40 Okay. We did about six, eight, eight, Oh! You're
03:45 counter is quicker then mine. You're a smart guy.
03:49 That's true, I was that's why I asked you. Otherwise
03:52 you would have gone with my count instead, but I'll
03:55 give you the benefit of doubt, this is a great
03:57 exercise for the gluteus maximus, which is your
04:01 derriere. And also works to quadriceps and
04:03 hamstrings. It is a tough exercise for the knees.
04:07 So, if you do have knee problems, you might not
04:09 wanna go down quite as far as these ladies are, but if
04:12 you, if you don't have problems this is an excellent
04:15 exercise. You could also use weights while you're
04:18 doing this either holding dumbbells at your side or
04:21 you can put a barbell behind your neck if you want
04:23 too. I usually prefer having people just hold
04:26 dumbbells at their sides. And you could do lunges,
04:30 lot's of different ways, you can lunge outside, you
04:32 can lunge down hills. You can do all sorts of great
04:35 things and make them really, really difficult. Where
04:38 we are at Britney? That was it. You sure. Yeah.
04:41 Okay, alright now you're gonna cross your arms
04:43 across your chest and now we're gonna squats, we're
04:46 gonna 30 of them. We're gonna keep the chest up
04:48 again you're gonna keep your knees over your feet.
04:51 Push your hips back as you just squat down, go
04:53 ahead and go. Squat down, and up, and down, very
04:57 good. We're trying to get down, so the legs are about
05:00 parallel, the upper thighs parallel to the floor, you
05:03 stick in the gluteus maximus out. And we sure to get
05:07 a good training affect especially after doing some
05:10 lunges first. We should feel those legs work.
05:15 After 30 of these, little bit slower ladies, little bit
05:18 slower, little bit deeper, Amy. Keep the chest up,
05:22 squat down, very good, that's the way. The tendency
05:27 often times we do squats is to bend over too much at
05:31 the waist. You should be able to keep your chest up,
05:33 you should be able to look wide out in front of you.
05:35 Somebody has come and run in actually, you should
05:36 be able to see him coming. How many is that? 21.
05:42 Twenty one, okay just nine more Amy. Keep
05:44 smiling you're having a good time. Okay, these are
05:48 fun, squats are fun, little slower. Don't get too much
05:52 in hurry, you wanna enjoy each moment. Okay,
05:56 chest up little more, we are starting to bend over
05:57 little too much. Keep the chest up, chest up, where
06:04 we at? That was 30. Get down and hold, 30 seconds,
06:09 okay, let's get back up little more, up, up, up, up,
06:12 now go down too far come back up little bit.
06:14 There you go, okay, go and come on up Amy.
06:18 Amy sit kind of the proverbial wall, that's
06:22 okay, chest up little more, alright five more seconds
06:27 3, 2, 1, that's good. One of things I want you to
06:32 know at home, it's very important sometimes even
06:35 when we're doing the show here I may give a goal
06:37 that might be little too hard to accomplish from
06:39 time to time even for some of our participants and
06:42 so I stopped Amy because she was starting to lose
06:44 her form, having to go down too deep, and that's
06:46 fine. Britney has been doing this for little bit longer.
06:49 So, but both girls did great, their form look good,
06:52 should have a good leg workout there, okay.
06:55 Now, I want you to get on your hands and knees.
06:59 And you gonna put your left leg out straight. Okay,
07:02 you're gonna go down and touch, keep the leg
07:05 straight, touch the floor with your toe. And go back
07:08 up, way up high and back down, and up and down,
07:12 and up and down, and up and down, and up and
07:18 down, and up, three more and 1, and 2, and hold
07:26 it there, now go down just a little bit and back up,
07:30 bend down a little bit, and up, down little bit and up,
07:34 down little bit and up, down a bit and up, hold it
07:37 there. Now, flex your hamstring, flex it down and
07:43 reach out, and flex down and out, and do that ten
07:47 times, there is 3, and 4, and 5, 6, and 7, and 8,
08:00 and 9, and 10, very good, alright. Other leg, put the
08:05 leg out straight, okay up touch, now go straight up.
08:10 Now, go and touch, back up, there you go, and up,
08:15 and up, and up, and up, and up, and up, two more,
08:25 hold it up there, up high way down and back up,
08:29 part way down and up, part way down and 3,
08:33 part way down and 4, part way down and 5, and up
08:38 6, and up 7, and up 8, two more and up 9, and up,
08:45 hold it there, and now flex the hamstring and out,
08:49 and in and out, and in and out, in and out, and in and
08:57 out, and in and out, and in three more times, there is
09:02 8, keep the leg up and 9, one more time, very good,
09:07 lay down on your left side. Alright, you're gonna be
09:14 raising your right leg up, straight up, and back
09:17 down, and up and down. We're gonna keep it slow,
09:22 back down, and up and down, very good, up and
09:27 down, good, way up, and up, and up, good, good.
09:36 We're gonna do 20 of them, there is 10, 11, keep the
09:40 leg straight, keep the leg straight, 13, and 14,
09:45 very good 15, 16, 17, three more times 18, 19,
09:55 and 20. Now, when you're in same position, go and
09:58 stretch your quadriceps muscle, reach back, grab a
10:01 hold of your ankle, and pull if you can't get that
10:06 part then just get a hold of your pant leg. And even
10:09 though this program is called training for teenage
10:12 girls the reality is this is a good workout for
10:14 everybody even for a man, who has been doing a lot
10:17 of exercise, all this hip work and leg work would be
10:21 very beneficial because that tends to be areas of men
10:24 lack in because they are too busy working on their
10:26 upper body. Alright, let's turn over the other way.
10:32 Okay, same sequence again, let's raise the leg up and
10:36 back down, and up, and up, very good, keep going.
10:42 We're gonna do 20 of those again 5, and 6, and 7,
10:48 and 8, good job, and up, and up, and 11 and 12,
10:56 eight more, 1, and 2, stay together, and up, and up,
11:04 and up, last three, and up, and up, and up. Now, get
11:11 a hold of your leg ankle and pull back and stretch
11:16 your quadriceps. How is that feeling ladies? Feels
11:22 good. Fun, yeah, okay. Can feel your legs? Yeah.
11:26 Okay, I felt in before. All parts of it. Well, maybe
11:31 not all, but. Okay, well hope you can find it last
11:34 little bit. Okay, now lay on your back and pull your
11:38 right knee up toward your chest, as when you stretch
11:40 the hamstring area. Exercise is part strength and part
11:48 flexibility and also endurance, all three aspects
11:52 more important. On the show here, we're working on
11:54 the strength and the flexibility aspect. Alright,
11:59 let's switch over, grab the other leg, pull up,
12:08 hold each stretch for about 10 to 15 seconds.
12:10 Make sure you breathe, so you can relax, okay bend
12:15 both knees, feet on the ground, hands behind the
12:19 neck, let's do some crunches. Okay and up
12:23 and hold, okay try and bring your neck or your
12:26 chin up little bit more Amy, there you go down,
12:28 now up and down, now try and do 30 of them,
12:40 there is 3, 4, bloat as you come you 5, and 6, and 7,
12:41 and 8, and 9, and 10. Twenty more, you're looking
12:47 good, crunch, and crunch, keep counting Britney for
12:51 me. There is 14. The abdominal muscle has a four
12:55 inch range of motion. So, we don't wanna come way
12:57 up on it because then we're gonna be working the
13:00 hip flexures and other muscles. So, now we just
13:02 really trying to isolate the abdominal muscles by
13:05 bringing the chin up and contracting the abdomen,
13:08 blowing out is par the equation because it helps
13:10 you to flatten your abdominal wall, while you
13:12 sit up. How many we at Britney? Twenty seven.
13:15 Okay, almost done, two more, alright. Now, while
13:23 we are in this position, we're gonna roll over onto
13:25 your abdomen and we're gonna do some pushups.
13:29 Pushups are an excellent exercise for all. I'm gonna
13:32 have Amy do the modified ones, where you can do
13:35 them off your knees. And Britney, I want you to do,
13:38 what we're gonna do is we're gonna do 20 pushups
13:41 and Amy I'm gonna have you do ten off your knees.
13:45 Britney I want you to do ten regular ones at first
13:47 and then Amy you go and stop and then Britney
13:49 you're gonna do ten more from the modified
13:51 position, okay. Are we ready, keep the body
13:55 straight, okay flatten down, flatten down, there
13:58 you go, and lower yourself down and pushup,
14:01 very good. Oh! Yeah, that looks good, there is 3 and
14:07 4, keep the back straight, you're looking good, 5 and
14:11 6, and 7, 8, 9, 10. Amy you just hold up there,
14:19 okay Britney go to the modified, you're doing
14:21 great Amy, and you can do ten more with her,
14:23 go, and down, and down, and down, and down,
14:32 and down, two more times, press and press, alright,
14:39 good go and come on up. When I was working in
14:44 the Athletic Club Industry, I had a 15-year-old girl,
14:47 who is only 5 foot, 223 pounds, bench press 215
14:51 pounds and she was so strong that when she would
14:56 come in the exercise room football players would
14:58 leave because she would warm up before they were
15:01 straining with, unfortunately she got peer
15:04 pressure getting in her way because some guys she
15:05 was dating was into rock and roll and fast cars and
15:09 so forth and all his friends do haze and marijuana
15:11 smoke, kept telling this beautiful young 15-year-old
15:14 girl, how weird and strange she was, she ended up
15:17 marrying this guy and became anorexic and lost
15:19 all her wonderful muscle she developed and got
15:21 down to 86 pounds. But looking at her,
15:23 you could not tell that she was big powerful and
15:26 strong. She was very petite, she look like cute
15:30 little blond girl, but yet she had this incredible
15:32 mental capacity for lifting big, big weight. So, girls
15:36 can accomplish a lot more then they think, they can
15:38 do pull-ups and pushups and all sorts of fun stuff.
15:42 Okay, alright, let's do some back exercises now.
15:45 What we're gonna do is we're gonna step out with
15:49 the left foot, reach out with the right hand, grab
15:50 a hold of it, pull back and then reach out, and pull
15:54 back and reach out, we're gonna 20 of those,
15:57 there is 4, and 5, think about what you're doing,
16:03 contract, contract, keep counting Britney, there is
16:08 10. Girls often times deemphasize their upper
16:12 body and they should because the way muscles
16:16 develop in a girl is more about hyperplasia,
16:19 where you get more muscle fibers in the given
16:21 diameter as opposed to the hypertrophy that men
16:24 go through. So, what it means is women have
16:27 stronger muscles, but they're really not any
16:29 bigger. Now, 20, yes sir, that's right. Okay,
16:33 right foot out, left hand out, and pull, and pull,
16:40 and pull, and pull, there is 5, and 6, and 7, pull it
16:48 out 8, and 9, 10. Ten more times, draw back,
16:55 hold the shoulder blade back, reach out, pull,
16:59 reach, pull, reach, pull and reach, pull and reach,
17:04 how many more Britney. Three more, okay,
17:07 there is 1, and 2, and 3, good. Let's stretch out,
17:13 put the hands behind the head, push your elbows
17:16 back and now rap around yourself, give yourself a
17:23 big hug, alright. Now, put your right arm up,
17:31 grab it with the elbow with your left hand. Okay,
17:41 and let's go to the other side, grab and hold,
17:53 very good. Try and push some shoulder action.
17:56 We're gonna do some arm circles, always a good
17:59 time, let's do some small circles to the front and
18:06 now let's make them bigger and smaller, and now
18:16 let's reverse it, go to the rear and let's make them
18:22 bigger, and now smaller again and back to the front.
18:33 Now, make them bigger, and smaller, make them
18:43 bigger again, and back to small. Now, let's go
18:50 backwards, now forwards, now back, and make
18:56 them big and hold. We're gonna hold for one minute.
19:02 For those at home, if you need to put your arms
19:04 down, go ahead and do so. For our young ladies
19:09 back here we will see if they can do it and the
19:11 pressure is on for me because I got to hang in
19:13 there. I don't wanna look back. You can do it dad,
19:19 I believe in you. I should be able to, keep the arms
19:26 parallel to the ground, keep the palms down flat,
19:29 keep the arms straight and keep the smile on the
19:32 face. Alright, we have got all about 20, 20 seconds
19:41 to go now. Can you make it Amy. Oh! Yeah. Oh!
19:46 Ho, Oh! Ho. Maybe we should have gone for two
19:49 minutes. No, sir. Ten more seconds, 2, 3, 4, 5, 6, 7,
20:01 8, 9, and 10, oh, yeah, shrug the shoulders.
20:08 One of the things that's really important for a
20:10 teenage girls, is this is the time in your life,
20:13 where you are developing your bone matrix.
20:16 And the more exercise you do, the stronger your
20:19 bones are gonna be later on down the road and stay
20:22 away from pop and diet pop, which are major
20:26 contributors to osteoporosis. And you
20:29 have might not be thinking about it now in your
20:31 youth, but I guarantee you, all the old grandmothers
20:34 you see bend way over they were once young pretty
20:37 girls as well. Okay, let's go the other direction,
20:43 up to the front, and especially exercises that
20:46 stimulate along the spinal column and certainly this
20:50 would qualify because we're working the trapezius,
20:53 which definitely affects all aspects of the spinal
20:56 column from the upper cervical region down to
20:59 the lower thoracic. Just keep going and we just go
21:02 ten more times, up and around, up and around,
21:07 up and around, up and around, and five more,
21:12 1 and 2, and 3, and 4, and 5. Now, shrug straight
21:20 up and down, and up and down, and up and down,
21:27 very good, and up and down, up and down.
21:32 Ten more times, down, and up and down, up and
21:39 down, up and down, there is number 5, shrug way
21:44 up, 6, and 7, and 8, two more times, way up, and
21:52 last one up, good. Alright, stretch your shoulder now
21:58 bring your arm across, pull them behind, and feel
22:03 that shoulder stretch, good, okay. Now, let's do
22:08 the other side, the other direction, pull, alright and
22:18 relax. Come on back to the edge here, put your hand
22:22 on my shoulder, put the balls of your feet on the
22:26 edge of the platform. Now, push way up on your
22:28 toes, and back down, and up and down, and up and
22:34 down, and up and down, and up and down, and up
22:40 and down, and up and down, now hold it there.
22:44 Now, we're gonna do ten fast ones down, up, down,
22:48 up, down, up, down, up, down, up, down, up, down,
22:53 up, down, up, down, up, down, hold it. Now, back
22:58 down and way up, down, way up, and down,
23:05 and way up, and down, way up, and down, way up,
23:10 hold it. Ten fast ones down and up, down, up,
23:15 down, up, down, up, down, up, down, up, down, up,
23:25 down, up, down, up, down, way up hold. Down
23:26 down, up, down, up, down, way up, hold, down slow
23:27 and up, down slow and up, down slow and up,
23:34 down slow and up, hold it, one more time, ten fast
23:40 ones. Down, up, down, up, down, 3, down, 4, down,
23:46 5, down, 6, down, 7, down, 8, down, 9, down 10.
23:53 Very good, alright, let's stretch the calf area, do
23:56 you feel those Amy. Yeah. Alright, step back, push
24:00 your heal to the ground and feel the stretch through
24:03 the calf area, the Achilles tendon, should feel little
24:06 bit at the back of the leg as well, make sure you're
24:10 breathe, Ah! Into the nose, out to the mouth.
24:17 This will help you for your mountain climbing there
24:20 in the Glacier National Park of the farther more
24:23 reaches on Montana. Okay and step back,
24:27 understand there is a mountain or two around
24:28 there. Just a few. Just a few, I think they are called
24:41 the Rockies, alright and stretch, okay, relax.
24:42 Alright, let's cool down by just doing little head
24:45 neck working, turn tip your head to the side,
24:49 now back the other way, and tip your head to the
24:52 side, now back to the right, now to the left, and to
24:59 the right, and to the left, and to the right, back to
25:06 left, back to the right, now turn the head,
25:12 and turn, and turn, and turn, and turn, and turn,
25:22 turn, one more time, turn, relax. Now, turn your
25:26 torso, and rotate, and turn, and turn, and turn,
25:41 and turn, we're gonna do two more times each way,
25:45 turn left, turn right, turn left, and turn right,
25:54 very good. Thank you, ladies, we're all done.
26:02 Few things keep in mind, first of all for your ladies,
26:06 very few women actually load it up with the lot of
26:09 male hormones. That would cause them to develop
26:11 what we classify as large bulky muscles. And the
26:15 women you see out there and the competitive
26:17 venous that are extremely muscular especially in the
26:20 world of body building so forth. Good chance for
26:23 lot of those ladies that have had some help by
26:25 either taking steroids or human growth hormone.
26:28 Its unfortunate is that much is out there nowadays,
26:31 but it is a reality. So, for you ladies, if you workout
26:35 hard, you would be amazed to what you find. I have
26:37 actually seen women gain 20 pounds and lose two
26:40 dress sizes by getting an intensive workout. Have to
26:44 keep in mind that one pound of fat is almost three
26:48 times a size of a pound of muscle. So, you can lose
26:51 fat and add some muscle weight and actually end up
26:55 smaller then you were when you started. It's a
26:57 best way to stay firm and fit. And keep yourself
27:00 looking good for a long period of time. And now
27:03 let gravity take over before it needs to, but
27:06 you are working out do it for the right reason,
27:09 even though we all wanna look good we wanna do it
27:11 to glorify God because that's what really important
27:14 realizing that we are very valuable his side,
27:17 we were purchased by his blood and we're to
27:19 glorify him. The scriptures tell us that, it says,
27:22 present yourself as a living sacrifice only in
27:25 acceptable to God, which is your reasonable service.
27:28 And what is something reasonable was something
27:31 we can attain. So, to present ourselves as a
27:34 living sacrifice is a reasonable thing for all of
27:37 us to do or we wanna do it always for the right
27:40 reason that is to glorify him. Remember Philippians
27:43 4:13 says, I can do all things through Christ which
27:46 strengthens me. God bless you thanks for joining
27:49 us, we'll look forward to see
27:50 you next time on Body & Spirit.


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Revised 2014-12-17