Participants: Kalie O'Brien, Dick Nunez, Alex Walker
Series Code: BAS
Program Code: BAS000010
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00:01 [Disclaimer]
00:15 Coming up next on Body & Spirit; 00:17 we are having a special program. 00:18 We're going to deal with training for youth"! 00:20 So, if you have young people 00:21 and wonder when they should start exercising, 00:23 or what they should do, 00:25 today is their day! 00:26 So, gather up the kids and lets get started! 00:56 Hello I'm Dick Nunez, Wellness Director for the 00:58 Black Hills Health and Education Center. 01:00 Welcome to Body & Spirit! 01:01 Today we're going to be talking about 01:04 training for young people. 01:05 We find that our nation is 01:06 getting more obese than ever! 01:08 There's a reason for that! 01:09 Our children are getting hooked into 01:11 eating all sorts of junk food, 01:12 PE programs have fallen off drastically... 01:15 So exercise isn't a prominent part 01:17 of the lifestyle of the kids of today. 01:20 What happens when we have chubby kids? 01:22 They end up becoming chubby adults! 01:23 So, we want to do something about that! 01:25 We're gonna get a good exercise 01:27 program going. 01:28 We're going to be working with young people 01:30 so you can see exactly what you should do 01:32 and how much they can do! 01:33 The Bible even talks about young people 01:35 when Paul is talking to Timothy he says: 01:37 "let no one criticize you 01:38 "or despise you for your youth." 01:40 So there is a role for young people to play 01:42 and young people can do a lot! 01:45 So much more than we ever thought possible! 01:46 So, if we just give them 01:47 some effort and encouragement; 01:50 great things can happen! 01:51 So, if we're ready; let's get started! 01:54 Helping me today will be Alex and Kalie. 02:00 We're starting by 02:01 lumbering up a little bit. 02:03 So what we're gonna do is swing our arms around 02:05 and just loosen up the shoulders. 02:08 Feels like we're gonna go for a swim. 02:11 We're gonna do the backstroke here. 02:13 Get them up and nice way around there. 02:18 Work those shoulders! 02:20 Get the blood circulating! 02:27 And four more! 02:32 Okay and the other way now. 02:40 Okay up and around. 02:41 Keep going! 02:42 Nice big circles! 02:44 Let's get those arms up in the air! 02:46 Three more times. 02:50 Okay good! Relax. 02:52 Now in our exercise program today 02:54 we have as you see a male and a female. 02:57 Alex is 14 and Kalie's 11 03:00 and they're both at a good age where 03:02 they should be able to do some exercise. 03:05 Often times people are really panicked about 03:07 "when do we start them?" 03:08 Well the reality is kids run and jump 03:11 and play all the time! 03:12 And obviously, we do worry about their 03:13 growth plates and so forth. 03:15 But when we do regular exercise 03:17 in a controlled manner; 03:18 that shouldn't be a problem at all! 03:19 So what we're gonna do is we're gonna do 03:20 one of the old favorites of exercises! 03:22 We're gonna do so me push ups! 03:23 You know how to do push ups? 03:25 How about you? 03:26 Do you know how to do push ups? 03:27 Okay hit the deck! 03:29 Okay now there's two ways we can do them. 03:31 We can either do regular military push ups 03:33 or we can do girl style push ups which are simply 03:35 just keeping the knees down. 03:38 Can you do the regular military ones? 03:39 Why don't we try a few of those first? 03:42 Okay let's go! 03:43 Push up and down... 03:45 all the way up and down! 03:47 Good! 03:48 You're looking good! 03:53 Okay and down and up... 03:56 Okay let's go off the knees now. 03:58 If both of you go ahead and do it that way. 04:00 Make sure you keep the body straight still. 04:02 Keep it controlled. 04:04 When you get to the bottom 04:05 don't just collapse down on to the carpet! 04:07 Good! 04:08 Control yourself and push back up again. 04:10 Excellent! 04:12 Keep it going. 04:15 Good! 04:16 Okay both of you hold it at the top position. 04:19 Okay we're gonna do five more! 04:20 Down and up and hold, 04:24 and down and up and hold, 04:28 down and up... 04:30 Two more. 04:31 Down and up. 04:33 Last one. 04:34 Down and up. 04:36 Now go part way down 04:37 and we're gonna hold it for ten seconds! 04:39 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 04:46 Good! Alright! 04:48 Up on the feet. 04:51 One nice thing about working with youth 04:52 is they bounce back quickly! 04:54 So, if we work out hard, no problem! 04:56 Because you'll be ready to go again tomorrow, 04:58 right? 04:59 Okay let's reach back 05:01 and we're gonna stretch out now. 05:02 Let the chest stretch! 05:04 Now we're gonna give ourselves a hug 05:07 and we're gonna pull our shoulder blades out 05:10 as far as possible as we stretch there, okay? 05:15 Feel those push ups at all? 05:17 Did you? 05:18 How about you, did you feel them? 05:19 Good! 05:21 Reach back. 05:23 Feel that stretch in the chest again. 05:27 And across. 05:29 Pull the scapula apart. 05:35 Okay! 05:36 What I would like you to do Alex, 05:38 is get the towels for us there! 05:43 Okay here you go! 05:46 Now, what I'd like for you to do there is 05:48 just lay on your backs there on the floor. 05:56 Okay. 05:57 You're gonna hold your towel like this. 05:58 Like you're going to pull it apart. 06:00 Hold it straight up over your body. 06:02 Now, what I want you to do; 06:04 I want you to come way back with it. 06:07 Straight back. 06:08 Now bring it all the way forward again! 06:10 Keep pulling out the whole time. 06:12 Go all the way down to your waist! 06:15 Okay and back! 06:16 Keep pulling it apart the whole time! 06:18 Now go all the way back 06:19 and pull back to the waist. 06:22 Good! 06:23 And back. 06:25 And pull. 06:27 Okay keep going! 06:30 Now for those at home, 06:33 even for those who might be older, 06:35 you can still do this exercise! 06:37 You can do this sitting in a chair 06:38 or you can do it standing up! 06:40 You're still gonna get a good benefit from it. 06:43 Just because this program is entitled 06:45 "Exercising for Youth" 06:47 doesn't mean that this isn't gonna 06:49 help adults of all ages as well. 06:51 So, don't be afraid to jump in 06:53 and try it just because it's titled 06:55 a youth program! 06:58 Good! 07:00 Let's do ten more! 07:02 Keep it nice and controlled! 07:03 Keep the arms straight! 07:05 Try and pull that towel apart. 07:08 Try and rip it in two. 07:09 Nobody's done it yet but if you do it; 07:11 you can keep it okay! 07:13 That's a good consolation prize right? 07:16 Okay five more! 07:20 Good! 07:26 One more time! 07:27 Okay now hold it straight up over the chest. 07:30 Okay, now what I'd like you to do is; 07:32 we're going to do an assimilated bench press. 07:34 We're going to push up 07:36 and pull back down towards our chest. 07:38 You push straight up, okay? 07:40 And back down! 07:41 And up. 07:42 Once again, we're pulling it apart as you do it! 07:45 Good! 07:46 Push up then down. 07:48 Good! 07:49 Keep going! 07:54 Push! 07:55 Okay let's do five more! 07:57 Okay both of you hold at the top! 07:59 Okay down 08:00 and up. 08:02 Good! 08:03 Down and up, 08:05 and down and up. 08:07 Two more times! 08:08 Down and up. 08:10 One more time! 08:11 Down and up. 08:12 Okay, up on your feet! 08:15 Okay! Now we're gonna take it 08:16 and put it over our head 08:18 and we're gonna go side to side. 08:21 Keep the arms straight! 08:24 Pull it from side to side! 08:27 Keep going! 08:30 Keep your arms totally straight. 08:33 Good. There you go! 08:34 That's better! 08:38 Okay. Good! 08:41 Keep your arms totally straight! 08:49 Okay let's do ten more each way!! 08:53 1, 2, 08:58 Keep your arms straight! 09:01 3, 4, 5, 09:05 Nobody's ripped the towel yet! 09:08 6, 09:09 Keep pulling on it! 09:11 7, 09:14 8 Two more! 09:17 9 and 10! 09:20 Good! 09:21 Okay! May I have your towel for a moment? 09:23 Now we wanna stretch the area we just worked. 09:25 The way we do that is put an arm up over the head 09:28 and give it a nice steady stretch to each side. 09:32 Let's see how we're doing there! Good! 09:36 Wow!! You're flexible! 09:38 You're turning into a rubber man there! 09:41 You don't want to pull too far! 09:44 There you go! 09:46 Hold it for five more seconds! 09:48 Hold it across there. Good! 09:52 Okay now switch! 09:58 Okay and pull! 10:04 You'll see over here that Alex is 10:06 extremely flexible through this area. 10:09 You don't want to try this at home 10:11 or at least getting in that position 10:13 unless you're extremely flexible! 10:14 It could be very detrimental to 10:16 your shoulder area but 10:18 Alex has got good flexibility through there. 10:20 Okay let's go ahead and relax! 10:22 Now we're gonna train the shoulder area. 10:23 The way we're gonna do that is put our arms out 10:26 and we're gonna draw little circles 10:29 by rotating the arms like this. 10:30 Now, we're gonna make those circles bigger! 10:34 Now we're gonna make them small. 10:37 Now we're gonna make them big! 10:41 And small. 10:43 Now let's go the other way! 10:46 Make them bigger. 10:48 Now smaller. 10:51 And bigger! 10:54 And smaller! 10:56 Let's go to the front again! 10:58 No, let's go to the back! 10:59 No, let's go to the front! 11:01 Okay back. 11:03 Okay let's speed them up a little bit... 11:06 Go faster... 11:07 Slow them down! 11:09 Okay now reverse it! 11:12 Fast! 11:14 Bigger! 11:16 Okay we should be making big circles in the front! 11:19 Big circles in the front! 11:22 Now, let's make small ones. 11:24 And reverse it. 11:26 An reverse it! 11:29 Big circles to the front! 11:32 Big circles! 11:33 You starting to feel that 11:35 in your shoulders a little bit? 11:36 Are you? 11:38 How about you? 11:39 uh huh, okay! 11:41 Alright! 11:42 Let's hold it out there nice and straight! 11:44 Keep those arms out straight! 11:46 And we're gonna hold that for 30 seconds! 11:49 The nice thing about this is; 11:50 it's going to feel really good when 11:52 you put your arms down! 11:53 It might not feel too good right now 11:54 but, it will feel really good 11:57 when you put them down! 11:58 Okay that was ten seconds! 12:00 Come up a little higher. Up! Up! Up! 12:03 Good! 12:04 There we go! 12:05 Okay there's 20 seconds! 12:08 2, 3, 4, 5, 6, 7, 8, 9, 10 12:18 Feels good when you put them down, doesn't it? 12:20 Alright let's roll the shoulders now. 12:27 A good fitness routine for youth is extremely 12:29 important and especially for girls because this is 12:32 when they're developing their bone strength 12:35 and they get into some good rigorous exercise. 12:38 It's gonna help immensely! 12:40 Again, when parents worry about exercise 12:42 for youth, they have a lot of youth 12:45 football things going on now; 12:47 and soccer and a child actually has 12:48 a much greater potential for 12:51 hurting something there. 12:53 -Okay! Reverse it! 12:54 But kids are going to be kids! 12:56 They're gonna go out and play all the time anyway! 12:57 If they accidentally break something; 12:58 we just hope it's not around the growth plate 13:00 where it's gonna affect something! 13:02 But, if exercise is done properly, 13:04 there really is no problem with the injury aspect. 13:07 Because kids can do a lot more than you think. 13:10 If they get on a good regular routine... 13:14 Okay five more times! 13:21 One more! 13:22 Okay now, take your hands like this, 13:24 in front of us. 13:25 Now we're going to bring them up like this and down. 13:29 And down. 13:30 In fact, Wayne Wescott from the YMCA 13:32 has found that by getting young people 13:34 on a good regular exercise program, 13:36 they dramatically improved their ability 13:39 to do push ups, crunches, pull ups... 13:43 Okay you wanna keep the elbows up as you do that 13:46 and pull up. 13:47 And the elbows are going to be up here like this. 13:50 Okay and then down. 13:52 Good! 13:53 Push your hands all the way down! 13:55 Okay... let's do five more there! 14:03 And three more! 14:08 Last one. 14:10 Good! 14:11 Now we're gonna stretch those muscles out. 14:12 The way we're going to do that is 14:14 we're gonna take one arm across our body, 14:17 get a hold of the elbow 14:19 and pull it across! 14:21 Good! 14:22 You can feel that stretch in your shoulder. 14:27 Okay, let's hold that for ten more seconds! 14:35 Okay good! 14:36 Let's reverse it now. 14:38 Again, nice steady pull... 14:41 Feel it stretching your shoulder! 14:43 And let's go five more seconds here! 14:50 Okay and relax! 14:52 Alright! 14:54 Here's your towels! 14:56 Okay, now what we're going to do is; 14:58 we're gonna do some bicep exercise. 14:59 The way we're going to do that is; 15:00 we're gonna take our hand like that, 15:02 drape it over the thumb side like this. 15:07 Okay... 15:08 Drape it over on the thumb side there. 15:12 There we go! 15:13 Grab it with the other hand 15:15 and we're going to lean forward just a little bit. 15:18 Lean our body forward and we're going to curl it up 15:21 and then back down again. 15:24 Okay keep going! 15:25 Get a good range of motion all the way down Alex! 15:29 Okay then up... 15:30 Get your hand a little closer here, 15:33 and down. 15:36 Okay reach down! 15:38 Reach down! 15:39 Try to get that left arm all the way straight. 15:42 Good! Bend over a little bit 15:45 and that will help you a little. 15:54 Reach all the way down! 15:57 Okay you want to keep this palm up! 16:00 Good! 16:01 Now all the way down. 16:03 That's better! 16:04 Good! 16:07 To make it feel better 16:08 just try keeping that arm down all the way. 16:10 There! 16:12 Excellent! 16:13 Keep the palm up! 16:14 Okay let's go five more times! 16:18 1, 2, 16:21 Reach all the way down! 16:23 3, 4 16:27 One more! 16:29 5 16:30 You know what we get to do next? 16:31 Switch arms! 16:33 Okay! 16:37 Get a little closer up there. 16:40 The best way to do it is get it right underneath there. 16:48 Down all the way. 16:52 And up... 16:53 And down... 16:54 and up. 16:57 There we go! 16:59 Good! 17:00 You control how hard you're working! 17:04 Push down. 17:05 And up... 17:07 Good! 17:08 Okay, keep it going! 17:11 Reach all the way down! 17:12 Excellent! 17:13 Keep it going! 17:15 We've got ten more to go! 17:17 Won't that be fun? 17:18 All the way down. 17:20 All the way down. 17:30 Five more! 17:32 Make sure the arm goes straight! 17:34 Good! 17:35 That's an important aspect of training. 17:36 You want to make sure you get a full range of motion. 17:38 All the way down until the arm is straight! 17:43 Okay, one more! 17:45 Okay good! 17:46 Let me take the towels there. 17:50 Okay now we're going to do some tricep exercise. 17:53 We're gonna take our palm up like this 17:56 and put our fist right in there 17:59 and we're gonna push down until 18:01 it's all the way down 18:03 and bring it back up. 18:04 All the way down! 18:06 And up... 18:07 And down... 18:08 And up... 18:09 Good! 18:10 Keep it going! 18:12 Down 18:13 and up. 18:14 Down and up! 18:17 Good! 18:23 You look like a bunch of Atlanta Braves fans doing the chop! 18:28 Okay ten more! 18:34 1, 2, 3, 18:38 Good! 18:39 Keep going! 18:41 4, 5, 6 18:45 Good! 18:47 7, 8, 9, 10 18:53 You know what we get to do next? 18:56 Alright it's catching on! 18:58 Switch arms! 19:00 Wanna make sure we're balanced! 19:01 You don't want to look like 19:02 Popeye the sailor in one arm 19:03 and Olive Oil in the other! 19:09 Okay we're getting way out of sequence here! 19:13 Let's hold it up here at the top 19:15 and down and up. 19:16 You wouldn't make very good 19:17 synchronize swimmers I'm afraid! 19:21 Okay ten more! 19:29 And six more! 19:37 And we're down to the last two! 19:41 Good! 19:42 Okay, you know what's next now? 19:44 Probably not! 19:45 Okay we're gonna do some leg exercises 19:47 and the way we're gonna do that is; 19:49 we're gonna do some squatting. 19:50 Now, squats are a great overall exercise 19:51 but they can be difficult. 19:53 Now the way we're gonna do those is; 19:54 we're going to have our feet apart, 19:57 (a little wider than shoulder width) 19:59 toes turned out just slightly. 20:00 We're gonna cross our arms across our chest 20:02 and when we squat down we're gonna push our hips back. 20:05 What we don't want to do is 20:06 we don't want to shoot our knees over our feet. 20:09 We're gonna squat down. 20:11 Sit back into it. 20:12 Good! 20:13 Push your hips back. 20:15 Push your hips back like you're reaching 20:16 for a chair to sit down into! 20:17 Okay and then up. 20:19 Down. 20:20 Okay you want to turn your toes out a little bit out. 20:24 That's in! That's in! 20:26 This is out. 20:28 Okay, and just push your hips back. 20:30 There you go! 20:32 Okay squat down! 20:35 Okay now we're looking alright! 20:37 Squat down. 20:40 Okay keep going! 20:42 Keep pushing your hips back Alex! 20:44 Okay that's better! 20:46 Go down a little further. 20:49 Excellent! 20:50 Now we're looking good! 20:52 How we doing over here? 20:54 Okay and down. 20:56 Good! 20:57 The stronger your legs are the better you're going 20:58 to be at lots of different activities. 21:00 Running, jumping, swimming, skiing... 21:02 Whatever you name we're gonna be better at it! 21:08 Good! 21:09 Down a little further Alex. 21:12 So when people ask me 21:14 "when kids should start exercise", really, 21:16 it's whenever they're ready to do it! 21:18 Because some kids you get them out there 21:20 and the parents try to push them to do it 21:21 -they don't want to do it but you get a young person, 21:23 they could be 10, 12 years old 21:26 and they're ready to start something! 21:28 Let them start something! 21:29 Let them get so they can use their own body. 21:31 Let them do push ups, sit ups... 21:33 or I should say crunches. 21:34 We don't want them to do full sit ups 21:35 pull ups, squats, things like that. 21:38 Running... 21:39 Running is excellent for leg development! 21:40 Especially sprinting. 21:42 Okay let's go down... Keep going! 21:45 Okay, not quite so deep! 21:46 You're really getting into it now though! 21:49 Okay when we squat down we're looking to get 21:53 the upper thigh about parallel to the ground. 21:58 Good! 22:02 Okay we're gonna do ten more! 22:04 Both of you up! 22:06 Are you getting tired? 22:07 Okay! One way to get some reaction! 22:12 ...Down, Good! 22:16 Okay five more! 22:25 And two more! 22:27 Okay now we're gonna go down and hold. 22:31 Hold that and try to hold for 30 seconds! 22:34 Oh man that might be hard but we'll see what we can do! 22:39 Okay there's ten seconds! 22:43 Isn't this fun? 22:45 Okay hang in there! 22:47 Hang in there Alex! 22:49 You're doing good! 22:50 Almost there! 22:51 There's 20! 22:52 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 23:03 Doesn't that feel good? 23:06 Okay what I'm gonna let you do is; 23:09 lay down on the floor 23:11 and lay on your side. 23:15 I want you to reach back and grab your ankle. 23:18 I want you to stretch your thigh. 23:22 Feel those in your legs did you? 23:25 Good! 23:26 Weren't they fun? 23:27 No... 23:28 Maybe. 23:30 Okay go ahead and keep your leg back there! 23:32 Good! 23:33 Okay stretch it for five more seconds. 23:37 Okay now roll over to the other side 23:40 and do the other leg. 23:51 Okay pull back a little bit. 23:52 Feel it stretching that quadriceps. 23:54 You have ten more seconds! 24:00 5, 4, 3, 2, 1 24:03 Okay sit facing the front. 24:07 Put your legs straight out. 24:11 Okay I want you to sit forward. 24:13 Try and grab your ankles 24:14 and pull your head down toward your knees. 24:16 Keep your legs straight! 24:21 Okay and hold that! 24:26 You're pretty flexible there Alex! 24:28 You're doing good! 24:30 Okay let's hold it for ten more seconds! 24:40 And three more! 24:42 9, 10 24:44 Okay up on the feet; 24:45 Okay, now we're gonna come back here 24:48 to the edge of the platform 24:49 and you're going to use me as a wall. 24:51 What you're going to do is; 24:52 put your hand on my shoulder, each one of you. 24:55 Okay, don't worry, 24:56 you're not going to hurt me! 24:57 Okay step back so the balls of your feet 24:59 are on the edge and your heels are off the edge. 25:02 So you're back here like this. 25:04 Okay what we're gonna do is; 25:05 we're gonna do some toe raises! 25:07 You're gonna push way up high on your toes 25:08 and then back down again. 25:10 Alex, you want to scoot your feet back 25:12 just a little bit more. 25:14 Okay good! 25:15 Way up high and down! 25:17 And up. 25:18 Don't fall off! 25:20 And down... 25:21 And up... 25:22 And down... 25:24 And up... 25:25 Good! 25:26 Keep going! 25:27 Up and down. 25:29 Good! 25:32 This is an excellent exercise for 25:35 the development of the ankles! 25:38 Remember, there's no strength in the joint. 25:40 Strength comes from the muscles across the joint. 25:43 So, as young people, it's very important to try 25:47 and develop the muscles fully all throughout the body 25:50 and that will certainly help you in the long run 25:52 to have a fit and healthy body! 25:55 Keep going! 26:00 We're going to try and do ten more. 26:05 Good! 26:10 There's 4, 5 26:13 Five more! 26:15 Starting to feel that a little bit? 26:17 Good! 26:20 Two more! 26:22 Alright! Excellent! 26:24 Now we're gonna stretch that muscle out 26:26 and the way we're gonna do that is; 26:28 step back and put the. 26:30 press the heel to the floor. 26:32 Feel it stretch in the back of the leg there! 26:35 Keep the one leg straight. 26:38 There you go! 26:39 Now just lean forward a little more. 26:41 Good! 26:43 Hold that for five more seconds 26:48 and reverse it. 26:52 Feel it stretch! 26:55 Okay you want to turn that toe a little more this way. 27:00 There you go! 27:03 Five more seconds. 27:07 Okay very good! 27:09 Thanks a lot! 27:10 We're all done! 27:11 I find it very sad that PE programs are not required 27:14 as much as they used to be and young people are 27:17 losing the benefits of exercise! 27:19 Exercise would help them with all 27:20 the athletic endeavors they want to do. 27:22 The recreational things they want 27:23 but most of all it would help them feel 27:26 good about themselves! 27:27 Their self esteem. 27:28 They won't be putting on the body fat like is 27:30 happening far so often and also they can get far more 27:33 benefit than they ever thought possible. 27:35 But, the most important thing is; 27:36 we want to teach our kids to train 27:38 for the right reasons! 27:39 Philippians 4:13 says; 27:40 "I can do all things through Christ who strengthens me." 27:44 God bless you! 27:45 We'll see you next time! 27:47 Keep working out. |
Revised 2014-12-17