Facts
True
Name an example of a vigorous intensity aerobic exercise
Running
Biking (including hills)
Jump rope
Martial Arts
Sports (soccer, basketball, swimming, football, tennis)
True or False - stretching can prevent injuries
True
Demonstrate a toe touch stretch
Lean forward as far as possible without bending your knees and touch your toes
15-20 minutes
What is the recommended amount of physical activity per day?
60 minutes per day
Name an example of a moderate intensity aerobic activity
Brisk walking
Kayaking
Hiking
Swimming
Bike riding
Playing catch
True or False - breathing is not important when stretching
False, breathing steadily is an important part of stretching
Demonstrate a shoulder stretch
Put your right arm over your chest and hold with your left arm
How high should you prop up an injured body part when elevating it?
Name one benefit of being physically active
Better sleep, improved focus, reduced anxiety, weight management, reduced health risks
Name an example of a muscle strengthening exercise
Resistance Exercises
Lifting Weights
Yoga
Body weight exercises
How long should you hold a stretch for?
30 seconds
Demonstrate a knee hug stretch
Pull your knee up to your chest and hold
How many days after you get injured should you be icing the inured area?
48-72 hours
What percentage of sports injuries are preventable?
50% of sports injuries are preventable
Name an example of a bone strengthening exercise
Jump rope
Running
Stair Climbing
Dancing
Should you keep going if you feel pain when stretching?
No, you should feel a pull when you stretch but should stop if you feel pain
Demonstrate a lunge stretch
Take one step forward and extend back leg so you are at a kneeling position
What three things should you keep an eye out for when you are using compression on an injured area?
Numbness, discoloration, and temperature change
What is the percentage of teens that get enough exercise to maintain good health?
Only 1 in 5 teens get enough exercise to maintain good health
What are the three types of physical activity you should do per week?
Aerobic activity, muscle strengthening, and bone strengthening
When should you stretch when doing physical activity?
Before and after exercise
Demonstrate a quad stretch
Stand on one leg and reach back and grab your right ankle with your right hand
What is the method for treating injuries called and what does it stand for?
R.I.C.E. Method
Rest, Ice, Compression, Elevate