Recommendations
This is the recommended amount of sleep for teens and adolescents
What is 8-10 hours?
There are two 'families' of sleep called "This" and "that"
What is Rapid-eye Movement (REM) and Non Rapid-eye Movement?
The majority of your 60 minutes of physical activity per day should be focused on this component of health-related fitness
What is cardiorespiratory endurance
This is a good check-in to know that you are in the moderate range of intensity during physical activity.
Think back to one of the videos we watched!
What is you are slightly out of breath, but can still hold a conversation!
This is the amount of physical activity recommended for teens and adolescents
What is 60 minutes per day?
-Bonus 50 points if "moderate-to-vigorous intensity" was specified
a sleep cycle for a teen usually lasts anywhere in the range of this many minutes
What is 90-110 minutes
some of your 60 minutes per day of physical activity should also be devoted to these TWO other types of health-related fitness
What are muscular endurance and muscular strength
This is a good way to know that you are at or near the vigorous range of intensity during physical activity
If you are winded and cannot hold a conversation
This is one thing (think of a process) you can do at home to make sure you are consistently getting to sleep at a reasonable time
What is a sleep routine?
or
What is sleep hygiene?
This type AND stage of sleep is where your muscles, bones, tissue, and immune system are able to repair and recover
What is the deep sleep (stage 3 will also be accepted) stage of NREM Sleep.
Both NREM and deep sleep must be specified
You should be getting your physical activity in this specific range of intensity
what is the moderate-to-vigorous range
These are some ways we can get physical activity that we may not even think about...and your parent or guardian is probably happy you are doing them as well
What are chores?
You should refrain from consuming these substances after 3:00pm
What are caffeine and high-sugar snacks?
During this type of sleep that happens as you get close to the morning time, this process happens with your memories.
Note: Both the type of sleep AND what happens with your memories must be specified
What is: REM Sleep AND Short-term memories are committed to long-term memory storage
Following this concept of measuring our physical activity on a larger scale allows us to still meet our recommendations if something comes up and interrupts our normal daily process. This usually means I can make up for that later and still be okay overall.
(Think weekly)
What is volume?
This would be someone's volume of physical activity if they got 60 minutes of vigorous intensity physical activity, 5 days per week.
What is 300 minutes of vigorous intensity physical activity per week
Bonus 50 points if group included both minutes per week (unit of measure) AND intensity level
This is the number one thing that could keep you awake, so at night you should try to eliminate it to sleep.
What is light?
REM or Rapid-eye movement sleep also has this other name due to showing similar brain waves to when you are awake.
What is paradoxical sleep
two-part answer: Your volume is calculated by this formula, and is denoted by _______ per week.
What is FREQUENCY x INTENSITY x TIME,
AND
What is minutes per week?
Teens brains going through this process don't release melatonin at a reliable rate, often resulting in teens naturally going to sleep later at night than most adults
what is puberty?
Vivid, story-like dreams tend to happen in this part of the day/night, and happen during this kind of sleep