Brain Chemistry
These three brain chemicals improve focus in students with ADHD after exercise.
What are dopamine, norepinephrine, and BDNF?
This type of training follows a structured program with progressive overload and specific goals.
What is training (versus just working out)?
For a 16-year-old with a resting heart rate of 60 bpm, this is their target range for moderate intensity using the Karvonen formula.
What is 122-142 bpm?
These two muscle groups are primarily responsible for the lifting phase of a hip hinge movement, like a deadlift.
What are hamstrings and glutes?
An active 140-pound teen needs this range of protein grams per day.
What is 84-126 grams?
This brain protein helps create new brain cells and is boosted by regular exercise.
What is BDNF (Brain-Derived Neurotrophic Factor)?
This explosive training method is most effective for developing leg power in basketball and volleyball players.
What are plyometrics?
In the SMART goal "I will improve my mile run time from 10 minutes to 8 minutes by running 3 times per week for 8 weeks," the specificity component needs improvement.
What is Achievable (a 2-minute improvement may be unrealistic)?
This is the main limitation of using BMI as a fitness assessment tool.
What is it doesn't distinguish between muscle mass and fat mass?
When feeling irritable and having difficulty concentrating 4 hours after breakfast, you should do this
What is fuel your body (eat something) every 3-5 hours?
Students with ADHD notice improved focus for this many hours after exercising.
What is 1-2 hours?
This training method uses ball drop and catch drills to improve reaction time.
What are visual cue drills?
This principle involves gradually increasing weight by 2.5-5 pounds when you can complete all sets with proper form.
What is progressive overload?
A student should feel satisfied after eating this combination because it provides both quick energy and satiety.
What is an apple with peanut butter?
Endurance athletes prioritize this macronutrient before a long race because it provides the quickest energy source.
What are carbohydrates?
This is the best way to naturally increase BDNF production for long-term brain health.
What is exercising regularly?
This type of stretching with controlled movements is best for warming up before exercising and athletics.
What is dynamic stretching?
A student with excellent cardio but poor strength should add this many resistance training sessions per week.
What are 2-3 sessions?
Students should avoid these three categories of foods for health reasons.
What are expired foods, foods they're allergic to, and foods restricted due to medical conditions?
You would choose simple carbohydrates in this situation over complex carbohydrates.
What is having a snack 30 minutes before intense exercise?