Notes
Activity
- Activity benefits the body, mood, focus and social life. Teens need about 60 minutes or more of moderate to vigorous activity daily, plus muscle- and bone-strengthening at least 3 days a week.
- FITT: frequency, intensity, time, type. Increase gradually.
- Stay safe with a warm-up, cool-down, proper gear, water and rest. Stop for sharp pain. Use RICE for minor sprains.
Sleep
- Teens need about 8 to 10 hours per night. Not enough sleep hurts memory, mood, focus and the immune system.
- Healthy sleep habits include a steady schedule, screen-free wind-down time, avoiding caffeine late and a dark, quiet room.
Topics in this unit
Each topic has its own short notes and practice.
Practice
Type is the kind of exercise, such as swimming.
Impact activities like jumping strengthen bones.
Gradual progression lowers injury risk.
A cool-down helps the body recover.
6:30 a.m. minus 9 hours is 9:30 p.m.
Regular schedules support the body clock.
Free response
Write your answer first, then open the scoring guide.
Free-response question
Sam is 15, sits most of the day and wants to get more active. Sam also scrolls on a phone until 12:30 a.m. and must wake at 6:30 a.m. for school.
(a) Use the FITT principle to write a simple beginner plan for Sam.
Show the answer and scoring guide
Walk briskly (type) for 20 minutes (time) at a moderate intensity (intensity) 3 days a week (frequency), then increase by 5 minutes every week or two.
Check off the points you earned:
(b) About how many hours of sleep does Sam get now, and is that enough for a teen?
Show the answer and scoring guide
12:30 a.m. to 6:30 a.m. is 6 hours. Teens need about 8 to 10 hours, so it is not enough.
Check off the points you earned:
(c) Give two changes that would help Sam sleep better.
Show the answer and scoring guide
Put the phone away 30-60 minutes before bed, charge it outside the bed, set a regular bedtime near 10:00 p.m., or avoid caffeine in the evening.
Check off the points you earned: