Participants: Dick Nunez, Justin Walker, Kalie O'Brien
Series Code: BAS
Program Code: BAS000014
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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. |
Revised 2014-12-17