BULLETIN / Development of Students

Age Group (13-18 Years)

As children enter their teams they lose interest in physical activities between school homework friends and ever part time jobs they juggle a lot of interests and responsibilities
Physical activity guidelines for Adolescent recommended that they get 60 minutes to more of moderate to strong physical activity daily
Adolescents can be active in sports and structured exercise programs that include muscle and bone strengthening activities. Weight training under the supervision of a qualified Coach / trainer can improve strength and help prevent sports injuries.

Physical activity

• Aerobic / Anarobic Activities :- Aerobic/anaerobic activities 60 minutes of physical activity per day.  Must have aerobic activities, such as walking, brisk walking, jogging, running, jumping or anything that gets their heart rate up for at least 5 to 6 days a week for aerobic/anaerobic activities.  Which prompt the child to breathe faster and make their heart beat faster.

• Muscle-Strengthening:- To strengthen the muscles, include exercises like push-ups, pull-ups, burpees, chin-ups, sit-ups, planks, lunges and weight training such as bench press, squats.  Shoulder presses 3-4 days per week for 60 minutes or more.

• Exercise type :- 10 to 15 minutes of jogging, 5 minutes of mobility exercise, 20 minutes of strength and conditioning exercise followed by 30 minutes of playing any sports.

Diet :- Key Parts of Healthy Eating

Adolescent need a lot of calories to support their growth and to fuel their bodies. The amount that needs depends on age, sex, and the calories that he or she burns through activity.

• Carbohydrates :-  Adolescence main source of energy. About half of their calories should come from carbs. Your teen should choose healthy carbs like whole grains, fruits, veggies, and milk.

• Protein: Adolescence needs protein to grow and build muscle. About a quarter of your teen’s calories should come from protein. Good sources are poultry, lean meat, seafood, eggs, nuts, soy, legumes, and low-fat and non-fat dairy products.

• Fat:-  Adolescence  need about a quarter of their calories as fat. It helps with growth. Fat also helps the body take in vitamins and keep the skin healthy. Adolescence should eat healthy fats, such as those found in vegetable oils, nuts, avocados, olives, and fatty fish.

• Vitamins and Minerals:- Many Adolescence mainly  girls, do not get enough vitamins and minerals Like vitamin A, Vitamin D, calcium, iron. Good sources are poultry, lean meat, seafood, nuts, soy, legumes, and low-fat and non-fat dairy products, and green leafy vegetables.

• Fiber:- Foods with fiber may put off heart disease and some kinds of cancer. It can also ease constipation and help your teen feel full after eating. Most teens do not eat enough. Teach your teen to choose whole grains and offer them plenty of fruits and veggies.

.
Benefits of physical activity

• 1. Self-confidence
• 2. Positive Attitude
• 3. Healthy and fit body and mind
• 4. develop the Active and Brightness
• 5.Team Building and Leadership
• 6. Healthy competition, develop the feeling.
• 7. Assessment and growth
• 8. Learning & understanding by activities
• 9. Learn discipline & punctuality.
• 10. feel enthusiastic & energetic
• 11. Development of Good habits
• 12. Enjoy, Entertainment & fun.
• 13. Co-ordination
• 14. Learning the time management
• 15. To build Ettiquecy
• 16. It Helps to improve the quality of good sleep
• 17. Enhance the memory power
• 18. Build strong bones & muscular strength
• 19. weight Management.
• 20. improve good Eating habits.
• 21. Help to cure from disease.