Healthy Habits
How many hours of sleep do teenagers generally need each night?
8–10 hours
What is a simple breathing technique where you slowly breathe in and out to calm yourself?
Slow/deep breathing, box breathing
What type of stretches should you do before a workout?
Dynamic stretches
What nutrient is especially important for keeping your bones strong?
Calcium
What is one quality that makes someone a good leader?
Empathy, communication, responsibility, confidence, or listening
Why is drinking water important when you exercise?
Hydration helps regulate temperature, replace fluids lost through sweat, and support performance
Name one benefit of mindfulness.
Reduces stress, improves focus, or helps emotional regulation
How much physical activity should teens generally aim for each day?
about 60 minutes or more of moderate-to-vigorous activity daily
Which food group is a major source of fiber?
fruits/vegetables, plant-based foods
What does it mean to “advocate” for yourself?
Express your needs, boundaries, opinions, or rights respectfully
Why is having a consistent sleep schedule helpful?
It supports consistent sleep quality and energy
What are the five senses you can use during a grounding activity?
Sight, hearing, touch, smell, taste
What is the difference between aerobic and strength-building exercise?
Aerobic exercise raises heart rate and builds cardiovascular fitness. Strength exercise challenges muscles.
What does protein help your body do?
Build and repair tissues, including muscles
Why is communication important during sports?
It connects players, prevents chaos, and drives team success
What is one sign that your body may need rest or recovery?
Unusual soreness, fatigue, decreased performance, or persistent pain
How can negative self-talk affect performance?
Increase anxiety, lower confidence, and drain mental focus
Why is warming up before exercise important?
It gradually prepares the body for activity and can improve movement and performance
Why is eating a variety of colorful fruits and vegetables beneficial?
Different colors often provide different vitamins, minerals, and other beneficial compounds
What is the difference between confidence and arrogance?
Confidence is believing in yourself without needing to put others down
Why can rest days actually help improve athletic performance?
Recovery allows muscles and the body to repair and adapt
How can mindfulness help someone handle stress before a big game, test, or presentation?
It can calm the nervous system, improve focus, and help manage nervousness
Why is cross-training useful for athletes?
It develops different physical abilities and can reduce repetitive stress from doing only one type of activity
Why does your body need carbohydrates, especially when you are physically active?
Carbohydrates are a major source of energy, particularly during higher-intensity activity
Welcome her, invite her to participate, emphasize that skills can be developed, and make the activity feel inclusive rather than judgmental.