TABLE OF CONTENTS · fit is more than just being able to play a sport or exercise . The benefits of...

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Fitness Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Pre-Program Self-Assessment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Components of Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 HR/SR Worksheet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Foundational Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 FITT Feature: Dr . Robin West . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Lesson 2: WARMING UP & COOLING DOWN

Warm Up & Dynamic Stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Cool Down & Static Stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Warm Up & Cool Down Activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10–11 FITT Feature: Morgan Moses . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Lesson 3: PHYSICAL ACTIVITY

Physical Activity, Overload Principle, FITT Formula . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 HR/SR Activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14–15 Pre-Fitness Plan Activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 FITT Feature: Doug Quon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

Two-Week Fitness Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18–32

Lesson 4: NUTRITION

Nutrition Education . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Nutrition Education Work Page . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Nutrition Log . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 FITT Feature: Jon Mathieson & Jake Sankal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Lesson 5: COGNITIVE DEVELOPMENT

Cross-Brain Training & Stress Management . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Brain Break Activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 FITT Feature: Candess Correll . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39

POST-PROGRAM REFLECTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

TABLE OF CONTENTS

Lesson 1: Fitness Overview

In order to put together an effective fitness plan, it is important to first have an understanding of what fitness is . Being fit is more than just being able to play a sport or exercise . The benefits of being physically fit at an early age will have a significant impact on your life .

Exercise and play are two ways to enhance your physical fitness . Exercise is defined as physical activity that is intentional, structured and routine for the purpose of conditioning the body . It is used to improve health and maintain fitness . Play, on the other hand, is characterized by spontaneity and joy .

An important part of your overall two-week fitness plan will be to track your current physical activity and eating habits, and decide what changes you would like to make . In order to create a plan that works for you, let’s find out what you’re already doing .

Why is being physically active important?

What can you do to be physically active at home and at school?

FitnessExercise

Play

Key Concepts

Turn & Talk!

Lesson 1: FITNESS OVERVIEW

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1. Identify your current fitness level: Beginner Intermediate Advanced

2. How many minutes of physical activity do you currently get each day?

3. Do you warm up before an activity? Yes No

4. Do you cool down after an activity? Yes No

5. What does the term “fitness” mean to you?

6. What does the term “wellness” mean to you?

7. How many push-ups can you do in a minute?

8. How many sit-ups can you do in a minute?

9. Can you touch your toes? Yes No

10. What is your current mile time?

11. Which is more important: physical activity or healthy eating? Why?

12. What would encourage you to eat healthier and be more active?


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Health-related fitness deals with improving your overall health and how good you feel (wellness) . The activities you can do to improve this type of fitness are listed below . Write in examples as you go!

• Cardiorespiratory endurance — activities involve rhythmic, repeated and continuous movements of large muscle groups; improves fitness of the heart, lungs and muscles

• Muscular strength — the maximum ability of a muscle to exert force, often measured as the amount of resistance that can be moved one time (one-repetition maximum)

• Muscular endurance — ability of muscles to contract using submaximal force over a period of time, such as the number of push-ups that can be done in a minute

• Flexibility — developing and improving how well you can move your joints (the range of motion around joints)

Skill-related fitness focuses on increasing specific sports skills for playing soccer, football, swimming or other activities . These skills include agility, speed, reaction time, coordination, balance and power.

Although each component of fitness is different, they all correlate with each other in some way and it is difficult to focus on one aspect without it affecting the other . For example, in order to improve balance and coordination, it is important to focus on muscular strength and muscular endurance .


COMPONENTS OF FITNESS

How does a warm up differ from a cool down?

Is a warm up and cool down necessary? Why or why not?

Why is it important to create a workout that is accessible to you?

Turn & Talk!

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List the activities that you participated in during each station . Tell whether it is a health-related (HR) or skill-related (SR) component of fitness . Explain why the station represents the HR or SR component of fitness .

STATION HR or SR WHY?


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HR/SR Worksheet

The Foundational Fitness curriculum can help you build muscular strength, endurance and aerobic capacity . It is a great way to help you perfect key movements such as pushing, pulling and rotating . These movements are essential to strengthening the entire body . Within the Foundational Fitness curriculum, you will progress through movements for precision before adding progression . Once you have mastered precision, progression will take place through different movements and equipment usage .


FOUNDATIONAL FITNESS

Build muscular strength, endurance and aerobic capacity!

The design of the equipment allows you to understand basic movement concepts to help transition from middle school to high school physical activity . While Foundational Fitness equipment can be harmful if not used properly, it is less dangerous than weight training . You will be guided through the use of equipment for proper safety measures .

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EXIT TICKET

1. components focus on factors that promote optimum health and prevent the onset of disease and problems associated with inactivity .

2. components involve skills that will enhance one’s performance in athletic or sports events .

3. is the ability to change control, direction and position of the body while maintaining a constant, rapid motion .

4. is the ability to use the senses together with body parts during movement .

5. is the ability to move a body part through a full range of motion at a joint .

6. refers to the ability of the muscle to work over an extended period of time without fatigue .

I’m very active myself and I can relate to people when they can’t do what they want to do, physically. It really brings a lot of joy to me each day when I come to work and I can help [patients] get back to their normal activity levels.

One way to enhance sports performance and aid in injury prevention is to deliver the highest level of care in the most timely and efficient manner.

Dr . Robin West is a board-certified orthopedics and sports medicine surgeon and she serves as Chairman of Inova Sports Medicine . She joined Inova Medical Group in 2014, where she directs the clinical, strategic, administrative and academic affairs of the sports medicine program . With more than 15 years of clinical experience and as an associate professor at the University of Pittsburgh, she has a special interest in the prevention and management of all athletic injuries .

Dr . West currently serves as the Lead Team Physician for the Washington Nationals and the Head Team Physician for the Washington Redskins . Prior to joining Inova, she served as team physician for the Pittsburgh Steelers, the University of Pittsburgh athletic department and Carnegie Mellon University . Dr . West is the first female head physician in the NFL and one of only two female head orthopedic surgeons in the league .

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Dr. Robin West

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In groups of two or three, come up with three dynamic warm up ideas . Choose one individual from your group to demonstrate your dynamic stretches to the entire class .


What are some short-term and long-term health benefits of dynamic stretching when warming up? Think about how your body feels before, during and after a workout .

Demonstrate!

Turn & Talk!

WARM UPWarming up before an exercise or physical activity has several benefits: • Decreases the chance of getting injured • Reduces muscle stiffness • Increases blood flow to muscles • Increases heart rate prior to starting a workout Warming up should take 5-10 minutes, depending on the intensity of your workout and the type of exercise you will be doing .

DYNAMIC STRETCHINGOverall, stretching helps improve flexibility and may improve your athletic performance . Stretching can also increase blood flow to your muscles and help you feel less stiff .

DYNAMIC: stretching with movement (ex . high knees)

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Cooling down helps return your heart beat to its normal rate and keeps you from getting dizzy or feeling sick to your stomach when you stop being active . An adequate cool down also reduces the potential for post-workout soreness and stiffness .

Cool down routines should last about five minutes and should include light cardio and static stretches after the cardio portion .

STATIC STRETCHING STATIC: stretching and holding a position (ex . calf stretch)

Demonstrate!In groups of two or three, come up with three static cool down stretch ideas . Choose one individual from your group to demonstrate your static stretches to the entire class .

COOL DOWN

What are some activities you can do to cool down after the following? • Flag football game • Basketball practice • Swimming • A marathon

Turn & Talk!


Design a 4-step warm up and cool down regimen for a self-selected physical activity, exercise or game . Examples include but are not limited to: dancing, running, flag football, soccer or skateboarding .

Your warm up and cool down routines must contain the following elements: • Cardio/Aerobic elements (i .e ., walking or jogging) • Stretching Dynamic for warm up Static for cool down

ACTIVITY

Dynamic Static

Regimen

Key Concepts

Physical Activity/Exercise/Game

Estimated Length of Activity Time

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WARM UP

COOL DOWN

EXERCISE SET REP (DURATION) INTENSITY COMPONENT OF FITNESS



1. How long does a typical warm up routine last?

2. What are the two types of stretches? What is the difference between them?

3. What are some benefits of warming up before a workout?

4. What are some benefits of cooling down after a workout?

5. How long should a cool down routine last?

• Mountain Climbers • Frankenstein Walks • Walking Lunges • Side Lunges • High Knee Walks • Glute Bridge • Jumping Jacks • Butt Kicks • Squat Jumps • Grapevine • Arm Circles

• Shoulder Stretch (Arm Across)

• Neck Stretch • Knee to Chest Stretch • IT Band Stretch • Hip Flexor Stretch • Quadriceps Stretch • Hamstring Stretch • Calf Stretch

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FITT TIPBe sure to include some of these activities in your warm up and cool down routine!

Dynamic Stretching Exercises

Static Stretching Exercises

HOMETOWN: Richmond, VA

COLLEGE: University of Virginia

MAJOR: Anthropology

POSITION: Tackle

Morgan Moses

What is your favorite stretch?

Yoga for the lower body . I have to take care of my hamstrings!

What is your favorite non-football activity?

Basketball — I have skills on the court!

Do you have any pregame rituals?

Listen to my music — Rick Ross always gets me right .

What is your go to pre-game snack?

Pasta . I love freshly made pasta, because replacing the carbohydrates I burn is key to staying fit .

How do you cool down after exercising?

I use bands to stretch . I use a brand called SKLZ . They make the best stuff out there .

Basketball — I have skills on the court!

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It’s time for Fitness Charades! In groups of three or four, demonstrate your favorite physical activity using only movement, no words!

IMPORTANCE OF PHYSICAL ACTIVITYPhysical activity is any movement of the body that uses energy, and it doesn’t always have to be considered exercise for health benefits . Physical activity is a key management tool for any type of existing health-related issue and may assist in preventing future diseases .

Being active every day will give you more energy, make your body work better and keep you from getting extra body fat . It may even keep you from having a heart attack or getting type 2 diabetes .

Try to get at least 60 minutes of physical activity each day . Most of the activities you do should not be difficult for you, but try to do some activities that make you breathe harder at least two to three days a week .

THE OVERLOAD PRINCIPLEThe Overload Principle is a training concept that addresses the progression of an activity at a safe and logical rate . To get stronger, your muscles have to do more work than they’re used to . Be careful not to push too hard, too fast or you could get injured .


What could happen to your body if you don’t pay attention to the Overload Principle?

How important is it to set exercise and sports goals?

Demonstrate!

Turn & Talk!

FITT FORMULAWhen constructing your fitness plan, keep the FITT Formula in mind:

FITT TIPWhen developing your fitness plan, increase how hard you’re working out steadily over time to make the Overload Principle work for you naturally.

F I T T Frequency Intensity Time Type How Often? How Hard? How Long? Which Activity?

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There are many different positions that make-up a football team . Each position requires various health-related and skill-related components of fitness .

In the diagram below, list one health-related and one skill-related component of fitness that is necessary for each specific position to be successful . Next, see how many health-related and skill-related components of fitness are shared between two positions and lastly shared by all three positions .

Linebacker— a defensive player normally

positioned behind the line of scrimmage, but in front of the safeties .

Quarterback— a player positioned behind

the center who directs a team’s offensive play .

Punter— a player who receives the snapped

ball directly from the line of scrimmage and then kicks the football to the opposing team .

LINEBACKER

QUARTERBACK PUNTER

HR/SR ACTIVITY

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Try the same activity for different athletes!

SWIMMER

LONG-DISTANCE RUNNER

BASKETBALL PLAYER


1. In your own words, what is the Overload Principle?

2. The Overload Principle states that you should not overload your body to the

point of injury .

True False 3. How can you properly apply the Overload Principle to your workouts and fitness plan?

4. How does creating a two-week fitness plan encourage continuation of this activity

after the plan is complete?

5. Name the four components of the FITT Formula:

FITT TIPInclude an exercise from each component of fitness into your two-week Fitness Plan. Be sure to remember the FITT Formula and the Overload Principle as you select different activities and exercises.

WARM UP EXERCISE SET REP (DURATION) INTENSITY COMPONENT OF FITNESS

ACTIVITY EXERCISE SET REP (DURATION) INTENSITY COMPONENT OF FITNESS

COOL DOWN EXERCISE SET REP (DURATION) INTENSITY COMPONENT OF FITNESS

Key Concepts

Overload PrinciplePhysical Activity

FITT Formula

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Doug QuonASSISTANT ATHLETIC TRAINER

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Overload PrinciplePhysical Activity

FITT Formula

Why is it important to warm up and cool down before and after a workout?

A good warm up helps increase performance and also helps reduce the occurrence of injury . A dynamic warm up is preferred and will increase your body’s temperature and allow for more blood flow through your muscles . I prefer a 5-10 minute easy jog on the treadmill or spin on the stationary bike to warm up . Remember, you aren’t warm until you start to sweat! After a workout, it’s important to cool down . By allowing your heart rate and blood pressure to gradually calm down, you allow your body to start the recovery process . This is the best time to perform static stretches and increase your overall flexibility .

What could happen to your body if you don’t pay attention to the Overload Principle?

Your body is able to adapt to many external stressors . When applied to health and fitness, you need to take into account the Overload Principle, which comes into effect when lifting weights or cardiovascular activity . If you do not increase the demand being placed on your body and adapt to the changing demands, your body will be adjusted to that particular conditioned state . Over time, you will need to increase your activity, intensity and/or duration .

What are a few benefits of getting and staying active at an early age?

Living an active lifestyle is very important . Establishing and maintaining an active routine can help with bone and muscle development and allow you to have a productive outlet . Participation in sports will also help with hand-eye coordination and neuromuscular development . Active lifestyles can also reduce the occurrence of many conditions later on in life, such as heart disease, osteoporosis and diabetes .

What is an effective way for youth to get active nowadays?

Organized team activities are a great way for kids to get outside and stay active . This younger generation is immersed in technology, allowing cell phones and gaming consoles to consume all of their free time . Even if it’s just for an hour, go outside for a walk! Studies have shown that outdoor activity can also increase Vitamin D levels and immune system function . So, put the phones down and get outside!

Put the phones down and get outside!

Develop your own two-week fitness plan . Be sure to include components from each lesson into your plan . The plan should be designed around your personalized fitness goals . It is important that you create a plan that is accessible and attainable for you .

This fitness plan will be developed partially in class and the rest will be done for homework . You will first assess your current fitness level . Next, develop a two-week personal physical fitness plan that will progress properly, keeping in mind the Overload Principle and the FITT Formula . You will need to have a proper warm up, choose a fitness training style and plan a proper cool down . You may have two separate physical activity focuses, one per week .

CRITERIA MEETS APPROACHES NEEDS IMPROVEMENT

Assessment of Current Fitness Level

Dynamic/Static Stretching

Health-related Components of Fitness

Overload Principle/ FITT Formula

Fitness Plan

The student clearly defines current fitness level as either “Beginner,” “Intermediate” or “Advanced” and provides justification for personal definition .

The student uses five or more dynamic or static stretches in their daily fitness plan .

The student specifies the health-related component of physical fitness for all of the exercises in the plan .

All of the exercise plans created include the components of the FITT Formula and show a natural progression using the Overload Principle .

The student develops 14 days of physical fitness plans that specify proper warm up, workout and cool down activities .

The student clearly defines current fitness level as either “Beginner,” “Intermediate” or “Advanced” but does not provide justification for personal definition .

The student uses between 1–4 dynamic or static stretches in their daily fitness plan .

The student specifies the health-related component of physical fitness for most of the exercises in the plan .

Most of the exercise plans created include the components of the FITT Formula and show a natural progression using the Overload Principle .

The student develops 7–13 days of physical fitness plans that specify proper warm up, workout and cool down activities .

The student does not provide a definition or justification of current fitness level provided .

The student does not use any dynamic or static stretches in their daily fitness plan .

The student does not specify the health-related component of physical fitness during any of the exercise plan .

None of the exercise plans created include the components of the FITT Formula or does not show a natural progression using the Overload Principle .

The student develops less than seven days of physical fitness plans that specify proper warm up, workout and cool down activities .

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two-Week Fitness Plantwo-Week Fitness plan

WARM UP


ACTIVITY


COOL DOWN


Day 1Day 1

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WARM UP


ACTIVITY


COOL DOWN



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ACTIVITY


COOL DOWN


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ACTIVITY


COOL DOWN



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ACTIVITY


COOL DOWN


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ACTIVITY


COOL DOWN



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ACTIVITY


COOL DOWN


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ACTIVITY


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NUTRITION EDUCATION

Lesson 4: NUTRITION

Discuss the difference between food choices that are healthy for you and those that just appear healthy . For example, think about a salad from a fast food restaurant versus one that you make at home with fresh ingredients . Which of these options is healthier and why? Five Food Groups

When developing your fitness plan, be sure to also develop healthy eating habits . What goes into your body is just as important as being active . It is recommended that you consume three well-balanced meals per day and make healthy snack choices . Aim to include an item from each of the following groups for every meal:

Fruits • Vegetables • Protein • Grain • Dairy

Demonstrate!

Turn & Talk!

Be sure to start your day with a healthy breakfast! Eating a nutritious meal first thing in the morning not only helps you do better in school, but also gives you the energy to start your day and stay active all day long .

Selecting healthy choices from each food group and including them in your diet is key . For each of the food groups, list five healthy choices . Think about ways to make your favorite food healthier and some healthy snack alternatives you can try to incorporate .

Fruits

Vegetables

Grains

Protein

Dairy

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Key Concepts

Fruits

Vegetables

Grains

Protein

Dairy

FITT TIP

Lesson 4: NUTRITION

Create a list of your five favorite unhealthy foods . Under each food choice, replace it with a healthy alternative!

NUTRITION EDUCATION WORK PAGE

UNHEALTHYMEAL OR SNACK

HEALTHY ALTERNATIVE

Fried chicken

Baked chicken

Tress WayFavorite Snack: Beef jerky

Kirk CousinsFavorite Snack: Bagel with honey

Ryan KerriganFavorite Snack: Yogurt parfait with raspberries and blueberries

Potato chips Veggie chipsIce cream Frozen yogurtFrench fries Sweet potato friesMilkshakes Smoothies made with

fresh fruits or vegetables

Canned vegetables Fresh vegetablesCandy Frozen grapesMayonnaise AvocadoWhite rice QuinoaSour cream Greek yogurt

FITT TIP Look for low sodium beef

or turkey jerky!

FITT TIP Try mixing in granola with

your parfait!

FITT TIP Other great toppings include

almond butter, peanut butter or cheese.

Favorite Healthy Snacks:

example

Try a new snack from these suggestions

provided by your favorite Redskins players!

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Healthy Alternatives

Lesson 4: NUTRITION

NUTRITION LOG

1. What are the five main food groups?

2. It is recommended that an individual consume three well-balanced meals per day .

True False

3. What changes, if any, are you planning on making to your eating habits?

4. What are the benefits of starting your day with a nutritious meal?

BREAKFAST

LUNCH

DINNER

SNACKS

Food/Beverage Food Group

FITNESS Min.

WATER INTAKE

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FITT TIPTotaling up the day’s food consumption can be an overwhelming task. Writing down what you eat right after a meal or snack is much more manageable and accurate!

JON MATHIESON — Executive Chef, Washington Redskins

JAKE SANKAL — Assistant Strength & Conditioning Coach, Registered Dietician & Sports Nutritionist, Washington Redskins

Why is it important to start eating healthy at an early age?

COACH JAKE: “When you’re a young kid, your body is growing really fast so you have to give it the nutrients it needs to grow and to grow properly . You really set the stage early on for the eating habits you will have for the rest of your life .”

How do healthy eating and physical activity correlate with each other?

COACH JAKE: “They go together hand in hand really . We like to think of nutrition, around exercise and physical activity, as ‘fueling your exercise .’ I think there is a good relationship between the two .”

Is ‘junk food’ ok sometimes?

CHEF JON: Anything in moderation is fine . Anybody can be as strict as they want to be, but you also have to treat yourself . People sometimes call it a cheat day . It’s really a treat day . You are giving yourself something positive . You shouldn’t feel bad that you want a candy bar or an ice cream cone because those all fit within the diet in some way or another . It’s just the excess . You don’t want to take it to an excess .”

COACH JAKE: “Good nutrition is all about balance, especially when you’re young . Try different foods . Learn what you like and what you don’t like . Obviously, we know there are some foods healthier than others and we try

to emphasize those more than anything, but it’s always good to have balance among all else .”

What piece of advice do you have for students who struggle to eat healthy?

CHEF JON: “Take baby steps . Slowly learn about foods you like, and foods you don’t like . Try to gradually add things to your diet that you don’t like . Give them a second try .”

Jon Mathieson & Jake Sankal

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Exercising your brain on a daily basis is just as important as being physically active . Developing your cognitive (thinking) skills at an early age will help improve your memory, attention to detail and critical thinking .

Use things such as puzzles, word games, reading and writing to make your brain more efficient!

CROSS-BRAIN TRAININGThe left and right sides of your brain process information in completely different ways . While the left side is more logical and analytical, the right side tends to focus more on creativity and imagination . Most people consider themselves to be mainly left-sided thinkers or mainly right-sided thinkers . The challenge lies in effectively using both sides of your brain to solve problems and to think critically .

Demonstrate!


Stress can affect your body, mood or behavior . What are common effects of each category? For example: a headache is a physical effect on the body, anxiety is an effect on mood and angry outbursts are an effect on behavior .

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STRESS MANAGEMENTStress is your body’s way of responding to any kind of demand or threat . This reaction can affect your health with or without your knowledge . Stress can cause similar symptoms to illness such as headache, insomnia and decreased productivity .

Turn & Talk!

The concentration game is a great way to exercise both parts of the brain . Collect a total of ten small objects around the room and select a partner . Take turns placing a number of the random objects in front of each other for different amounts of time . Remove the objects when time expires, and see how many of them your partner can remember . You can also give your partner a list of names, numbers or words to remember as they try to concentrate on remembering the objects in front of them .


1. What are brain breaks?

2. What are physical things you can do to relieve stress?

3. Exercising your brain is not as important as a physical workout .

True False

4. Left brain thinkers are those who are typically more creative and imaginative .

True False

5. Are you more left or right-brained? Why?

BRAIN BREAKS

Brain breaks are short and simple mind and body challenges . These are easy ways for you to regain focus during class time and they are designed to help keep you energized throughout the day .

ACTIVITYResearch three to five brain breaks that you and your friends can do during class time, when appropriate . These should be 1–2 minute activities that get you out of your chair and moving .

1.

2.

3.

4.

5.

CognitiveStress

Key Concepts

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This is the time in your life where you will develop habits that will impact the rest of your adult life. Take advantage of the many resources that school offers. Invest in healthy food choices like fruits, veggies and lean meats. Find a partner or a group of friends to join the gym and even make a study group out of it. Be resourceful!

HOMETOWN: Upper Marlboro, MD

COLLEGE: University of Maryland, College Park

OCCUPATION: Software Engineer

TENURE: Two Years

What are some ways you deal with stress?

Because I have to balance maintaining a full-time job and cheering part-time, stress is no stranger to me . I like to incorporate elements of self-care like exercising and spending quality time with family when I am feeling overwhelmed .

Are you more left- or right-brained?

One of the awesome things about being an engineer and a dancer is that I get the best of both worlds . Many people see engineers as left-brained, being analytical and logical, which is very true! But building software also requires a great deal of creativity that many don’t consider .

How important is sleep?

Sleep is one of the most important things for maintaining a healthy lifestyle . Your fitness could be great and your diet could be spotless, but if you are not allowing your body to rest and recuperate, then you’ll never see results .

Candess Correll

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CognitiveStress

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After completing the fitness plan cornerstone, re-evaluate your pre-program assessment responses .

1. Identify your fitness level: Beginner Intermediate Advanced

2. How many minutes of physical activity do you get each day after completing the cornerstone?

3. Do you warm up before an activity? Yes No

4. Do you cool down after an activity? Yes No

5. What does the term “fitness” mean to you?

6. What does the term “wellness” mean to you?

7. How many push-ups can you do in a minute?

8. How many sit-ups can you do in a minute?

9. Can you touch your toes? Yes No

10. What is your current mile time?

11. Which is more important: physical activity or healthy eating? Why?

12. What would encourage you to eat healthier and be more active?

POST- PROGRAM SELF REFLECTION

TABLE OF CONTENTS · fit is more than just being able to play a sport or exercise . The benefits of...

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