Body and Spirit

Strength Training For Youth

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Justin Walker, Kalie O'Brien

Home

Series Code: BAS

Program Code: BAS000014


00:01 [Disclaimer]
00:14 Strength training can be safe and effective for teens!
00:18 Find out all the facts
00:19 coming up next on Body & Spirit!
00:50 Hello I'm Dick Nunez, Wellness Director of the
00:52 Black Hills Health and Education Center.
00:54 Welcome to Body & Spirit!
00:56 Today we're going to talk about
00:57 strength training for teens.
00:59 God wants us to take care of our bodies
01:01 right from the very get go.
01:02 The best way to avoid being obese as adults is
01:05 to take care of it while we're young.
01:06 Also girls are concerned about heir bone matrix
01:10 and not having osteoporosis later on.
01:12 Getting a good regular exercise program
01:14 as a youth will help that.
01:15 We want our joints and connective tissue to be strong.
01:18 We want to have good firm muscles
01:20 throughout our life with good muscle tone.
01:23 So by doing that as a youngster
01:24 we can avoid a lot of problems later on in life.
01:27 So, I believe we're ready to get started now!
01:30 Helping me out today will be Kalie and Justin.
01:36 Thank you!
01:38 We're going to get warmed up now by
01:40 just moving our arms around and circulating
01:44 the blood through the body.
01:46 This is merely a warm up;
01:48 should not be done with lots of intensity.
01:50 It's just feeling the shoulders moving around,
01:53 feeling the blood circulating.
01:55 Remember, stretching is not warming up,
01:56 stretching is merely for flexibility!
01:59 Okay let's go five more!
02:05 And two more!
02:07 Now back the other way
02:08 and make sure you youngsters are nice
02:10 and loose and warmed up because I'm going to
02:12 make you work hard today!
02:14 Isn't that going to be fun?
02:15 For me it will be!
02:17 Okay five more times!
02:20 1, 2, 3, 4, 5 Good!
02:27 Okay what's our favorite upper body exercise?
02:29 Push ups you say?
02:30 Okay we'll do some of those first!
02:32 Hit the deck!
02:33 Now we can do them two different ways.
02:35 We can either do them off the knees
02:36 or just do regular military push ups.
02:38 For those at home you can also use the wall;
02:41 just lean into it and do push ups that way.
02:43 So...uhm...let's see
02:45 -however you want to do them, go ahead.
02:47 I'll give you your choice!
02:48 Start doing them!
02:50 Up and down!
02:52 People ask, " how many we do?"
02:54 Well, that all depends on you!
02:56 We do them until we're tired
02:57 or until we're finished.
02:59 One of the two!
03:01 Okay keep going!
03:04 Good!
03:08 Push ups are a good effective overall exercise.
03:11 I remember I started doing these as a youth
03:13 and it did me a lot of good.
03:19 Okay keep going!
03:23 Let's do a few more.
03:24 Up, down,
03:25 up and now let's go part way down
03:29 and hold for ten seconds!
03:32 1, 2, 3, 4,
03:34 Get back up!
03:35 5, 6, 7, 8, 9,
03:39 and 10; Good!
03:41 Up on your feet!
03:42 Okay stretch those muscles;
03:44 let's reach back.
03:45 Feel the chest stretch and then reach across
03:50 and pull the shoulders apart.
03:55 Okay back;
04:00 stretch,
04:01 pull the shoulder blades apart.
04:04 Hold the stretch five more seconds!
04:08 4, 3, 2, 1 Good.
04:11 Okay, let's go get the towels please.
04:19 Okay there you go, there you go...
04:22 Alright we're gonna take these from the front,
04:25 We're going to pull apart
04:26 like we're trying to tear it in two.
04:28 We're going to raise up and back down
04:31 and up and down,
04:35 up and down,
04:36 good!
04:39 Up and down.
04:42 Okay let's go ten more.
04:47 1
04:50 and 2
04:52 and 3
04:54 Isn't this fun?
04:56 And 4,
04:57 and 5,
04:59 and 6, Good!
05:02 7
05:03 Keep your arms straight!
05:05 8,
05:07 9
05:09 and 10. Good!
05:10 Now up over the top;
05:12 we're gonna go from side to side!
05:14 Again, keep the arms straight as you do it.
05:19 Keep pulling on the towel hard as well.
05:22 This is working the latissimus dorsi area.
05:27 Those are the muscles that run down the sides
05:29 right underneath the arms.
05:32 Okay ten more each way.
05:34 There's 1
05:36 and 2
05:38 and 3
05:40 good!
05:41 4, 5
05:44 Keep working it hard!
05:46 6, 7
05:49 Don't ease up at all!
05:51 Keep going!
05:52 8 and 9,
05:53 Last one!
05:55 And 10..good!
05:57 Alright, let's set those towels down
05:59 and stretch those muscles out.
06:01 Arm up over the head, grab the elbow and pull.
06:06 We don't want to bounce our stretch;
06:07 we want to hold it steady.
06:09 We're gonna do it for five more seconds.
06:11 4, 3, 2, 1
06:15 Switch!
06:21 Hold it steady for five more seconds!
06:24 4, 3, 2, 1 Good!
06:28 Okay just kind of shake them out.
06:32 Alright! Are we ready for some more fun?
06:34 Okay good!
06:35 Arms out and we're going to do some circles.
06:38 We want to try and feel
06:40 your shoulder blades as we do these.
06:42 There's a lot of muscles around there!
06:44 Now let's make bigger circles.
06:47 Now smaller circles.
06:50 Now reverse the circles; go the other way.
06:54 Back to the front again.
06:57 And now to the rear.
06:59 And now let's make them bigger!
07:00 The reason we change up is it just increases
07:03 the intensity of the exercise.
07:06 Okay now make them small.
07:09 And reverse it to the front.
07:10 For those at home if you need to put your arms down
07:13 and rest that's okay.
07:16 Not for you behind me!
07:17 Keep those arms up and keep going..
07:20 Okay now let's make them small again.
07:24 And bigger!
07:27 Okay and let's reverse it again
07:30 and reverse it again
07:34 Okay keep going! Keep going!
07:35 We're about ready to do our hold.
07:37 Now, reverse it again
07:39 and reverse it back to the front again.
07:42 And reverse it to the rear
07:44 and back to the front!
07:45 It's kind of like Simon says, isn't it?
07:48 Except I don't have to say Simon says!
07:50 Just do it!
07:51 Okay ready and hold!
07:54 Keep those arms up
07:56 nice and parallel to the ground.
07:57 Keep the palms facing down.
07:59 Up a little bit more Justin, there you go!
08:00 Good!
08:02 There's ten seconds.
08:04 The best things about these is
08:05 it feels good when you put your arms down!
08:06 Up a little higher there!
08:08 Good!
08:10 15
08:12 And there's twenty!
08:13 1, up, 2, 3, 4, 5, 6, 7,
08:19 8, 9, and 10!
08:23 Feels good when you put them down, doesn't it?
08:26 Okay, what we're going to do is
08:29 I'm going to do some assisting exercises
08:32 and I'm gonna be the resistance for these young people.
08:35 For those at home...
08:36 we're going to be doing a lot of .not quite row exercise
08:38 so you can actually use some weights
08:39 or you can do one arm at a time like this
08:42 and do an upright row.
08:44 I'm gonna kneel down here
08:46 and he'll take his palms over inside my hands,
08:50 Palms over...over...
08:52 Okay now you're gonna row it up to your chin.
08:55 Keep your elbows up!
08:56 Elbows up! Elbows up!
08:57 And now back down, go up.
09:00 Okay and stay standing up nice and straight.
09:04 Make sure you breath while you do this.
09:05 Give me some resistance on the way down.
09:07 Don't just let me snap you down.
09:10 good and up
09:13 and up
09:15 and up.
09:17 Excellent! Keep going!
09:19 Up and up,
09:22 Five more times!
09:24 Keep the elbows up!
09:26 And up!
09:28 And up!
09:31 And up!
09:32 Last one!
09:34 Up!
09:35 Okay relax!
09:37 Guess what Kalie?
09:39 Get over here!
09:40 It's your turn!
09:43 Okay up!
09:45 Good.
09:46 And up.
09:47 This is an equal opportunity exercise program.
09:51 I don't discriminate!
09:52 I treat everybody the same!
09:55 Okay up!
09:57 up,
09:59 and up,
10:00 good!
10:01 Up,
10:03 up.
10:04 good!
10:06 And five more!
10:07 Up,
10:09 and up,
10:11 and up!
10:13 Two more times!
10:15 And up,
10:16 Last one!
10:17 Oh the last one's hard, isn't it?
10:19 Good.
10:20 Okay come back over here Justin.
10:21 You're going to grab it palms up
10:23 and we're going to do some curls with it.
10:25 Curl up
10:26 and down.
10:27 Give me some resistance on the way down.
10:29 We're going to do 15 repetitions.
10:32 There's 3,
10:33 and 4
10:35 and 5
10:36 Make sure you breath as you do this!
10:38 6, 7, 8
10:43 Resist on the way down a little more.
10:45 We're coming down too fast.
10:47 There's 9
10:49 and 10
10:50 and 11,
10:52 12
10:54 Three more!
10:55 13
10:56 Keep your form!
10:57 Up, up, up, up!
10:59 14
11:00 Make sure you breath!
11:01 Now hold it halfway,
11:02 Hold it right there tight!
11:03 Don't let me pull you down!
11:05 Make me work!
11:06 Come on make me work!
11:07 Come on fight it!
11:08 Fight it! Fight it!
11:09 Excellent!
11:10 Good job!
11:11 Okay guess what Kalie? Your turn again!
11:18 Excellent!
11:19 Pull!
11:21 Good!
11:23 Work it hard; each one!
11:26 6, 7, 8, 9, 10
11:36 Come on! I'm not getting tired yet!
11:38 11, 12
11:41 Three more!
11:43 13, 14
11:46 One more time!
11:47 Up!
11:48 Now hold it tight there!
11:49 Hold it tight! Don't let me pull you down!
11:52 fight it!
11:53 come on!
11:54 fight it! fight it! fight it!
11:55 That's a girl!
11:56 Good job!
11:57 Excellent!
11:58 Good.
12:00 Alright, that was fun wasn't it?
12:01 You wanna hand me that other towel there?
12:04 Here Kalie you wanna go put those
12:05 on the chair over there?
12:07 Okay, now we're going to stretch those muscles out.
12:10 We're going to take one arm and bring it across
12:15 and we're gonna hold that for another five seconds.
12:21 1, 2, 3, 4..
12:25 And switch!
12:29 Hold the stretch!
12:32 Remember, don't bounce at all.
12:34 Just hold it steady.
12:36 Five more seconds!
12:38 4, 3, 2, 1 Relax!
12:43 Okay, now let's just turn our heads to the side.
12:46 Stretch those muscles up in the neck.
12:49 And turn,
12:52 and turn,
12:56 and turn,
12:59 and turn
13:02 and one more time; turn.
13:05 Good.
13:06 Okay back to push up position again.
13:09 Okay Justin go off your knees this time as well.
13:13 Follow my lead.
13:14 Okay let's go down a few inches and hold.
13:16 Down a little more.
13:19 Now up a little bit not all the way.
13:22 Now back down again.
13:24 Now all the way up. Good!
13:26 Down a few inches.
13:28 Stop.
13:29 down a little more,
13:31 stop,
13:32 down a little more,
13:33 Now up all the way.
13:35 Good!
13:36 down a few inches, hold,
13:37 down a little more, hold,
13:40 up a little bit,
13:41 back down, hold,
13:43 up all the way. Excellent!
13:45 Down a little bit, down a little more,
13:49 down, down, down, down!
13:50 Okay up all the way, rest there a second.
13:53 Okay back down slowly, hold.
13:57 Back up again.
13:58 Down a few inches, hold.
14:00 Down a little more, now up all the way.
14:03 Down a little bit, down a little bit more.
14:07 Up a little bit, back down.
14:10 Up all the way.
14:12 Good!
14:13 One more!
14:14 Down a little bit, down a little more!
14:17 Up all the way.
14:19 Now go partway down
14:20 and we're going to hold for 15 seconds.
14:23 Feel the back of the arms.
14:26 Okay there's five.
14:28 Hang on we're almost there!
14:31 10, 11, 12, 13, 14, 15
14:35 Alright up on the feet!
14:37 Good job!
14:39 Feels good, doesn't it?
14:42 Okay, just shake your arms out.
14:45 Made me tired just watching!
14:46 Okay let's hook your hands together like that
14:49 and just go out like this;
14:51 and we're going to stretch the arms.
14:56 Even though they're young they're starting to
14:57 breath hard a little bit so we're gonna take just a moment
14:59 to cool down before we go on to the leg training.
15:04 Okay and relax!
15:06 Okay let's just take a few nice,
15:07 deep breaths in through the nose and out through the mouth.
15:10 [inhaling and exhaling]
15:13 In through the nose and out through the mouth.
15:17 [inhaling and exhaling]
15:18 Again in through the nose and out through the mouth.
15:22 [inhaling and exhaling]
15:23 Okay we cooled down and ready for some more?
15:26 You guys don't say much
15:27 so I'm just assuming that means yes!
15:29 Okay we're going to do some squats
15:31 and cross your arms across your chest.
15:34 Get your feet apart.
15:35 Have your toes turning out just slightly.
15:38 Okay turn your toes out.
15:40 When you squat down
15:41 you're gonna push your hips back
15:42 like you're gonna try and sit back in a chair.
15:45 We don't want to push the knees over.
15:47 We want to learn how to squat properly right
15:48 from the get go, okay, so go ahead and squat down.
15:51 I'm going to watch your form.
15:53 Good!
15:54 Okay! Excellent!
15:56 Okay up!
15:57 Okay down!
15:58 Try and go down a little further Justin.
16:01 Good!
16:02 Up!
16:04 That's excellent! Good job!
16:06 Okay go down.
16:07 okay and up!
16:08 This is a great exercise for various sports!
16:11 Okay keep going!
16:12 I'll talk, you exercise.
16:14 Whether you're skiing or mountain climbing
16:17 or whatever you like doing;
16:20 this will be a good exercise for you!
16:22 Keeps the legs strong.
16:24 Keeps the hips strong.
16:26 Keeps the muscles firm!
16:29 Excellent!
16:30 Let's not come all the way up!
16:31 Down. Go down
16:34 and stop just short of lock up.
16:35 Up, come up and stop.
16:37 Now back down again.
16:38 oh that's much better,
16:39 down, down, down.
16:40 And up.
16:42 Okay and down.
16:44 And up,
16:46 and down,
16:48 and up,
16:49 and down,
16:50 good!
16:51 Oh looking good!
16:52 And up
16:54 and down.
16:55 Starting to feel it a little bit too I think!
16:56 Okay and down
16:57 and we're gonna do five more!
16:59 -Give you a finish line there.
17:01 There's 1
17:03 and 2
17:06 and 3
17:08 Two more!
17:10 4
17:11 Last one!
17:13 And we're going to go down partway
17:16 and hold right there!
17:18 We're gonna try to hold for 30 seconds.
17:20 Okay bring your back up a little more.
17:22 There you go! Good! Keep that chest up!
17:25 Okay excellent, excellent!
17:27 There's ten seconds.
17:29 Almost home!
17:30 It's gonna feel good when you stand up!
17:31 Hang in there!
17:32 Hang in there!
17:34 You're doing good!
17:36 And there's twenty!
17:38 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
17:47 Good! Excellent!
17:50 Alright go ahead and lay on the floor there.
17:54 Get comfortable!
17:55 Lay on your side, grab an ankle
17:57 and I want you to stretch a quadriceps.
18:01 -Come to this side here.
18:03 There you go!
18:06 Feels good to stretch after all that!
18:09 Feel your legs there?
18:11 Good!
18:12 You feel yours too Justin? Good!
18:13 Okay hold that stretch for five more seconds!
18:18 4, 3, 2, 1
18:21 Switch over to the other side!
18:27 Okay pull.
18:34 Ten more seconds!
18:35 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
18:44 Good! Relax!
18:45 Okay get over on your hands and knees.
18:49 Now drop your elbows to the ground.
18:52 Okay, get back up on your knees.
18:54 There you go!
18:55 Now put one leg out straight.
18:57 Okay we're going to raise that up and down.
19:01 And up and down,
19:03 up, down.
19:05 Keep your leg straight!
19:06 Up, down,
19:08 up, down,
19:10 up, down,
19:12 up, down,
19:14 up, down.
19:16 Keep going!
19:17 Up, down,
19:19 up down.
19:20 Ten more.
19:22 1
19:23 and 2
19:24 and 3,
19:26 4, 5, 6, 7
19:33 Three more!
19:34 8, 9, 10
19:39 Good! Switch!
19:41 Up, down,
19:43 up, down,
19:45 up, down,
19:47 up, down.
19:49 Good!
19:50 Keep going!
19:51 There's 5, 6
19:52 good!
19:53 7
19:54 Focus on the gluteus maximus!
19:56 8, 9
19:57 Ten more!
19:59 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
20:14 Good! Lay on your back.
20:17 Okay, I'd like you to grab a knee
20:19 and pull it towards your chest.
20:22 Good!
20:24 Okay, that looks pretty easy for you.
20:25 Go ahead and put your leg up straight
20:27 and try to grab behind your; by your ankle and pull.
20:33 Okay good!
20:34 Try to straighten your leg out a little more if you can.
20:37 Excellent! Good job!
20:41 Flexibility is a big key!
20:42 You want to start that when you're young
20:44 and keep it going throughout your life.
20:45 You never want to lose your flexibility.
20:47 Five more seconds!
20:48 4, 3, 2, 1 and switch!
20:57 Okay keep that leg as straight as you can.
21:01 Good!
21:02 Hold that stretch!
21:03 You don't want to bounce it all.
21:05 You want to hold it steady and hold five more seconds.
21:08 4, 3, 2, 1, relax.
21:12 Okay now what I want you to do is
21:13 you're gonna stretch your back a little bit
21:16 and keep this leg straight.
21:18 Bring this leg over to the side.
21:20 Keep your shoulders down, okay.
21:24 Good!
21:25 Feel it stretching your back.
21:28 Okay good!
21:31 Let's hold that for ten more seconds.
21:37 5, 4, 3, 2, 1 Switch!
21:46 There you go!
21:47 Good!
21:48 Keep your shoulders down
21:52 and let's hold that for ten more seconds!
22:01 5, 4, 3, 2, 1
22:05 Okay let's do some abdominal crunches.
22:07 Knees bent, feet on the floor,
22:09 hands behind your neck.
22:10 Okay we're going to crunch up and when we do our crunches
22:13 we wanna flatten the abdominal wall.
22:15 You don't want to push it out;
22:16 you want to draw it in so you're going to blow
22:19 out and then come up like that.
22:20 Abdominal muscles only have a 4 inch range of motion.
22:24 They don't cross or join.
22:25 We wanna concentrate on collapsing them down.
22:27 Pressing your low back to the pad as close as you can.
22:30 Okay ready?
22:31 Up, down,
22:33 up.
22:34 Try and lift your chins toward the ceiling as you come up!
22:36 Up, down,
22:38 up, down,
22:40 up, down,
22:41 Keep that pace going now.
22:42 Just keep it going!
22:45 Training the abdominal wall while you're young.
22:48 It's very important,
22:49 It's important to do anytime but if you do it
22:50 while you're young you can develop a nice strong
22:52 abdominal wall which helps to hold the abdominal
22:55 contents and you don't get that protruding look later
22:58 in life, you want to get that abdominal nice
23:02 and firm now and keep it that way, right?
23:04 Okay ten more!
23:08 1, 2, 3, 4, 5
23:15 Good!
23:16 6
23:17 Come on keep it together!
23:19 7, 8
23:20 Two more.
23:22 9
23:23 Last one!
23:24 10
23:25 Okay bring the feet off the ground,
23:26 cross at the ankles,
23:27 keep your knees bent.
23:28 Okay and keep them bent and go!
23:30 Good, try and do twenty of those!
23:37 Okay up,
23:39 and up,
23:40 and up,
23:42 Good!
23:43 Up, up, up!
23:46 Ten more!
23:47 up, up
23:48 Both of you lay down for a moment.
23:50 Okay up, up and up.
23:52 Five more!
23:54 Up,
23:55 up,
23:57 up,
23:58 up,
23:59 up!
24:01 One more!
24:02 Up!
24:03 Bring your legs straight up.
24:04 We're gonna do ten in this position.
24:06 Ready and go!
24:07 1, 2, 3, 4, 5, 6, 7, 8, 9,
24:17 Keep your legs straight!
24:19 Start lowering them down slowly.
24:21 Keep them straight, keep them straight!
24:23 Justin straighten them out!
24:24 We're going down slow.
24:26 Good! Excellent.
24:27 Okay turn over on your abdomen for a moment,
24:30 keep your pelvis on the ground but
24:32 push up onto your elbows first.
24:35 Okay now go ahead and push up on your arms; extended.
24:40 Keep the pelvis down and just stretch the abdominal wall.
24:43 Hips stay down like that.
24:45 There you go!
24:46 Good! Excellent!
24:49 Okay hold that for five more seconds!
24:52 4, 3, 2, 1 Good!
24:57 Up on your feet!
24:59 Alright come back to me
25:01 and you're going to have your feet off the edge.
25:05 .I should clarify,
25:06 part of your foot, not your whole foot, okay,
25:08 balls of your foot on the edge.
25:10 Go ahead and put your hands on my shoulder
25:13 so you don't fall off!
25:14 Okay we're going to do some toe raises.
25:15 All the way up and back down.
25:18 And up, down,
25:19 up, down, keep it going!
25:23 This is another important area to keep trained!
25:25 The gastrocnemius if you develop that at an early age,
25:28 you'll have good solid gastrocs for your whole life
25:32 if you keep them going and also you've developed
25:34 the flexibility of the Achilles tendon you want.
25:36 You would never want to have problems with that!
25:38 Remember a tendon is a connective area of a muscle
25:41 to a bone and tendons are strengthened
25:43 through exercise as well as the muscle.
25:46 Okay keep going!
25:49 Okay now let's do some fast.
25:52 Pump them up fast!
25:53 Good, good!
25:57 Okay now slow, up, down,
26:03 good! Up, down,
26:05 up and down,
26:08 up and down.
26:10 Now fast!
26:14 Keep going we're almost done!
26:17 Down to the home stretch!
26:20 Okay now slow.
26:23 Good!
26:25 Three more times!
26:27 Two more!
26:29 Okay and ten more fast ones!
26:31 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
26:37 Back on the platform here.
26:39 Now let's stretch the calf out.
26:41 Put the foot back and press your heel to the floor.
26:47 You wanna feel it in the muscles we just worked!
26:51 Okay and we'll hold for five more seconds.
26:54 5, 4, 3, 2, 1 Switch!
27:03 Press the heel to the floor again.
27:05 Don't bounce at all!
27:06 Keep it steady!
27:10 Hold for five more seconds!
27:12 5, 4, 3, 2, 1
27:16 Great thanks a lot!
27:17 We're all done!
27:20 It's very important to get your young people
27:22 in a good exercise program!
27:24 Get them focusing on the positive things in life.
27:26 Too much now a days we're getting distracted by
27:28 computers and television and nintendos and things like that
27:32 and exercise is kind of gone on the wayside.
27:35 We want to get young people in a good, regular exercise
27:37 program and something that parents and children
27:41 can share together.
27:42 Remember to do it for the right reason!
27:43 Philippians 4:13 says,
27:44 "I can do all things through Christ who strengthens me."
27:48 God bless you
27:49 and we hope to see you next time.


Home

Revised 2014-12-17