exam 3

9 other myths

1. Children "outgrow" physical inactivity. Inactive children tend to become inactive adolescents who lack the requisite competence and confidence in their physical abilities to participate regularly in exercise and sports activities. Since physical activity is a learned behavior that is influenced by a child's family, friends, and environment, girls and boys need regular opportunities to engage in the right amount of MVPA early in life to prevent the inevitable cascade of adverse health outcomes later in life. 2. Continuous physical activity is best. Watching girls and boys on a playground or sports field supports the premise that all types of physical activity - whether continuous, sporadic, or in bouts - can offer observable health and fitness value to children and adolescents. The key is to expose youth to active play, exercise, and sport activities that are physically challenging and mentally engaging, and this will often come in the form of intermittent exercise. 3. Children are miniature adults. Children are physically and psychosocially less mature than adults. As such, girls and boys are physically active in different ways and for different reasons than older populations. While adults may want to improve their cardiometabolic health or body composition, most children participate in exercise and sports programs to have fun, make friends and learn something new. 4. Fundamental movement skills are innate. Just like reading and writing skills, fundamental movement skills such as jumping, kicking, and throwing are learned movement patterns that should be practiced and reinforced with qualified instruction throughout the growing years. The early years of life are an ideal time to capitalize on the plasticity of the neuromuscular system to adapt to motor skill training. As such they need to expose children and adolescents to a variety of different activities to help develop movement skills that should be recognized in national physical activity guidelines. 5. Start training in high school. Notwithstanding the potential benefits of exercise training for adolescents, training-induced gains in physical fitness are also observable in young children. Since positive behaviors established early in life tend to track or carry over into adulthood, the best approach is to expose young girls and boys to skill-building games and exercise programs early in life. 6. Sports practice is enough. While sports provide a needed opportunity for physical activity, sports practice is often insufficient to accumulate enough daily physical activity. Girls and boys should be physically active throughout the whole day with active transportation, physical education, recreational exercise, and outdoor play activities. 7. Young athletes should specialize. Early sports specialization has been linked with increased injury risk and higher rates of dropping out of the sport. Greater sport diversification early in life - tempered with appropriate rest and preparatory conditioning - develops physically literate youth who possess diverse movement skills that facilitate lifelong engagement in exercise and sports activities. 8. Focus on the physical. Youth physical activity is not just about accumulating 60 minutes of physical activity daily. Learning a variety of movement skills, discovering special talents, and fostering health behaviors are equally important strategies for sparking an ongoing interest in active play, exercise, and sports activities. This is where the quantitative aspects of youth physical activity need to be balanced with the qualitative aspects of motivation, inclusion, and enjoyment. 9. Long-term athletic development is just for young athletes. All girls and boys should participate in exercise and sports programs that are purposely designed to enhance their ability to move competently, confidently, and consistently in a variety of settings with speed, style, and precision. Because athleticism is grounded in both health- and skill-related components of physical fitness, the concept of long-term athletic development should be applied to inactive youth as well as young athletes.8. Focus on the physical. Youth physical activity is not just about accumulating 60 minutes of physical activity daily. Learning a variety of movement skills, discovering special talents, and fostering health behaviors are equally important strategies for sparking an ongoing interest in active play, exercise, and sports activities. This is where the quantitative aspects of youth physical activity need to be balanced with the qualitative aspects of motivation, inclusion, and enjoyment.

Myths

According to the ACSM there are many myths that often prevent children and teens form participating in the required amount of exercise. Myth: Lifting weights is unsafe for children and will stunt their growth. One of the most common myths associated with youth fitness programs is that resistance training is unsafe and harmful to the developing skeleton of children. Unfortunately, these outdated views persist today and some parents and caregivers question if children should lift weights in school- and community-based programs. No scientific evidence indicates that participation in a well-designed youth resistance training program will stunt the growth of children or harm their developing skeleton. In fact, childhood seems to be the best time to participate in strength-building activities that enhance bone mineral content and density. With qualified supervision and a sensible progression of training loads, regular participation in youth resistance training can have a favorable influence on bone growth and development in girls and boys.

Mesmorph Cadio

Achieving a lean physique for a mesomorph requires consistent cardio sessions to avoid putting on too much fat. Incorporating 30 to 45 minutes of cardiovascular exercise three to five times a week should become a regular part of the exercise routine. Mesomorphs who carry less body fat can decrease their cardio sessions to twice a week. For optimal results in lowering body fat, cardio interval training or high-intensity interval training (HIIT) is recommended two to three times a week, along with one to two sessions of steady-state cardio. Adding in a couple of steady-state cardio or continuous aerobic training may not burn as many calories as HIIT, but it's not as taxing on the body and helps avoid overtraining. It also decreases the risk of injury, while still improving aerobic base.

Males

Adolescent males who perceive themselves as under- or overweight are nearly 4times more likely to use anabolicsteroids to attempt to change body composition as compared with those who perceive themselves as being at an appropriate weight.

General Exercise Guidelines

As discussed in previous modules the recommended levels of exercise for School -Aged Children and Adolescents (ages 6 through 17 years) is: -60 minutes (1 hour) or more of moderate-to-vigorous intensity physical activity each day, including daily aerobic -Activities that strengthen bones (like running or jumping) 3 days each week -Activities that build muscles (like climbing or doing push-ups) 3 days each week.

Mental Health

As well as keeping anxiety and depression at bay, physical activity helps fight addiction. Exercise combats addiction because it addresses two of the major motivators for substance and alcohol abuse: depression and anxiety. According to the National Institute on Drug Abuse, teens who have substance use disorder are roughly twice as likely to have mood and anxiety disorders compared with the general population, and those with mood and anxiety disorders are more likely to use drugs. State of mind is intimately linked with substance use.

Young Teens (12-14)

At this stage hormones change as puberty begins. Most boys grow facial and pubic hair and their voices deepen. Most girls grow pubic hair and breasts and start their period. Teens might be worried about these changes and how they are looked at by others. This also will be a time when teens might face peer pressure to use alcohol, tobacco products, and drugs, and to have sex. Other challenges can be eating disorders, depression, and family problems. At this age, teens make more of their own choices about friends, sports, studying, and school. They become more independent, with their own personality and interests, although parents are still very important.

Hydration

Athletes and coaches in weight class sports often harbor a belief that weighing in at the lowestpossible weight will maximize strength-to-weight ratio and increase an athlete's competitiveadvantage. However, inadequate hydration has been shown to decrease athletic performance; aerobic function is impaired more than anaerobic performance. Poor hydration status leads to decreased strength, power, and endurance with high-intensity exercise. Dehydration results in increased body temperature and raises susceptibility to heat illness. Dehydrated athletes often experience mental status and cognitive changes.

Unhealthy Weight Gain

Athletes involved in sports such as football, rugby, power lifting,and bodybuilding may desire to gain weight and lean muscle massto improve power and strength or to achieve a muscular physique. Preadolescent and adolescent athletes who want to gain weight may require guidance about appropriate, healthy strategies for achieving their goals. Increasing caloric intake in the form of food consumption or the use of dietary supplements may lead to excessive fat accumulation rather than the desired increase in lean muscle mass. Excess body fat can have a negative effect on overall health and athletic performance. Often, athletes use over-the-counter dietary supplements to increase lean body mass. Supplement manufacturers are not required to prove safety before bringing their products to the market. Many supplements, even those sold by national retailers, contain unlisted, potentially harmful ingredients. Young athletes may use illegal and dangerous medications to gain weight and increase muscle mass.

Weight loss

Athletes may attempt to lose weightto enhance performance, to qualifyfor a particular weight class, or tochange their appearance for a sportthat emphasizes a lean physique. Weight loss becomes a problem whenathletes are inadequately hydratedand/or when nutritional needs arenot met.

Eating Disorders

Athletics are a great way to build self-esteem, promote physical conditioning, and demonstrate the value of teamwork, but not all athletic stressors are positive. The pressure to win and an emphasis on body weight and shape can create a toxic combination. Athletic competition can also be a factor contributing to severe psychological and physical stress. When the pressures of athletic competition are added to an existing cultural emphasis on thinness, the risks increase for athletes to develop disordered eating. In a study of Division 1 NCAA athletes, over one-third of female athletes reported attitudes and symptoms placing them at risk for anorexia nervosa. Though most athletes with eating disorders are female, male athletes are also at risk, especially those competing in sports that tend to place an emphasis on the athlete's diet, appearance, size, and weight requirements, such as wrestling, bodybuilding, crew, and running.

Burn-Out

Burn-out is a reaction to the stresses of training and competition that manifests as emotional exhaustion, withdrawal and decreased physical performance. This can be a result of imbalance between physical demands and age-appropriate capabilities. Burn-out avoidance strategies such as having a recreational sport, taking productive breaks, treating physical injuries early and keeping winning and losing in perspective can reduce its incidence and severity.

Ectomorph Cardio

Cardio Ectomorphs tend to excel in endurance-type activities, so it's not surprising that many prefer cardio training over weight lifting. The key to stimulate muscle growth is to do the minimal amount of cardio required for general health. Three times a week for 30 minutes is recommended.The ectomorph body type is perfect for any sport requiring speed, however extra attention to strength training would usually be required for competitive and contact sports. Due to their fast metabolism, ectomorphs seeking to gain body weight or muscle mass should focus upon strength and resistance training with minimal cardio.

Body Composition

Children and adolescents may participate in sports that favor a particular body type. Some sports, such as gymnastics, dance, and distance running, emphasize a slim or lean physique for aesthetic or performance reasons. Athletes who participate in "weight-sensitive" sports, which emphasize a lean, slim physique, often seek to lose weight. In aesthetic sports, such as gymnastics, figure skating, and diving, athletes may believe they will be judged more favorably if they have a lean body build. With other sports, distance running and cycling, for example, participants with a slim physique are perceived to have a greater ability to move the body against gravity if they weigh less.

Guidelines continue

Coaches, teachers and parents are the primary individuals who encourage, support and monitor whether the goals of the student are being met through the sport of choice. It does not matter whether the sport is recreational or competitive; the adolescent participant needs positive reinforcement of his or her participation. Children have always been perceived to be energetic, fit and strong because they are young. A healthy child enjoys movement, socializes through sports and activity, and is rewarded by personal accomplishments in self-esteem and skill acquisition. Yet, the reality is young people are not adopting healthy lifelong exercise.

Ectomorph Nutirtion

Due to their fast metabolism and naturally slight build, ectomorph athletes need to pay particular attention to bolstering their calorific intake to fuel workouts, replenish depleted energy stores and aid recovery. The best diet for an ectomorph is one that is higher in carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat. Additional Nutrition Tips • Eat every two to four hours. • Add at least 500 calories if you want to gain weight or muscle. • Choose warm foods over cold foods (better for digestion). • Best starchy carbohydrates include oats, brown rice, quinoa, sweet potatoes and potatoes. • Best fruit choices include bananas, mangoes, pineapple, papaya, avocado and peaches. • Best vegetable choices include broccoli, cauliflower, brussel sprouts, beets and carrots, especially cooked in coconut oil or ghee (clarified butter). • Nutrient dense snacks include nuts and seeds, as well as nut butters.

Older Teens ( 15 - 18)

During this period teenagers change how they think, feel, and interact with others, and how their bodies grow. Most girls will be physically mature by now, and most will have completed puberty. Boys might still be maturing physically during this time. Teens might have concerns about her body size, shape, or weight. Eating disorders also can be common, especially among girls. During this time, teens are developing their unique personality and opinions. Relationships with friends are still important, teens will have other interests as he or she develops a more clear sense of who he or she is. This is also an important time to prepare for more independence and responsibility; many teenagers start working, and many will be leaving home soon after high school.

Preventing Eating Disorders

Early intervention is critical in eating disorders recovery. Prevention of the female athlete triad through education is crucial. Coaches, parents, and teachers are often unaware of the impact they have on athletes. During adolescence and young adulthood, these athletes may receive comments or instructions that seem to encourage or demand maladaptive patterns of diet and exercise. According to one small study, 75 percent of female college gymnasts who were told by their coaches that they were overweight used pathogenic behaviors to control their weight. The Coach, parent, and physician may recognize such patterns and be able to intervene before the development of the female athlete triad.

Ectomorphs

Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight due to a naturally fast metabolism. Fashion models and basketball players fit this category. While most of us love to hate these genetically-blessed individuals, some male ectomorphs may not be thrilled with their narrow-chested frames, and some female ectomorphs long for more womanly curves.

Endomorph Training

Endomorphs typically have a difficult time losing fat with diet alone, so a well-rounded fitness program is a must for those with an endomorph body type. Exercise is essential to boosting metabolism and must include both weight and cardio training. In general, endomorphs must commit to a lifelong program without overtraining. Building muscle comes easily for endomorphs; however, a slower metabolism and extra body fat make it much harder for endomorphs to stay lean. To begin, find a few different activities that can be rotated to prevent overtraining or boredom.

Endomorph Cardio

Endomorphs' basic disposition is to take it easy and relax, but they must stay in motion almost every day to fight against the urge to chill out. The cardio-training component is imperative for the endomorph to burn calories and create a greater calorie deficit.Incorporate high-intensity interval training (HIIT) two to three days a week for no more than 30 minutes per workout. Incorporate 30 to 60 minutes of steady-state cardio, two to three days a week.

Endomorph

Endomorphs, on the other hand, have lots of body fat, lots of muscle, and gain weight easily. Football lineman tend to be endomorphs; they are heavier and rounder individuals but are not necessarily overweight. Naturally slow metabolism; and can easily become overweight due to a sedentary lifestyle and poor/high calorie diet.

Dehydration

Examples of dehydration techniques include: -Fluid restriction -Spitting -Vomiting -Steam baths -Saunas -Using laxatives or diuretics -Wearing nonporous suits to increase sweat production. Using these tactics over the course of several days can lead to progressivedehydration because many athletes fail to fully rehydrate each day. After 2 to 3 days of dehydration, replacement of intracellular fluids takes 48 hours

Safe Strength Training

Guidelines for safe strength training include the components of: -Frequency (how many times per week) -Intensity (number of exercises and repetitions) -Type (method of resistance and scope of exercise) -Time (length of session and progression). This is often referred to as the FITT formula. Some of the key difference between adults and children include: -Lower numbers of repetition -Submaximal weights -Exercising through the full range of motion -Only doing a resistance program two to three times per week.

BMI

In teens, BMI is used to find out if they are underweight, of a healthy weight, overweight, or obese. A child's body fat continues to change with age, even up to age 19. Also, girls and boys differ in their amount of body fat as they mature. This is why BMI for children and teens, also known as BMI-for-age, includes gender and age. With teens aged 2 to 19 years, the BMI varies by age and sex. An additional step must be done after the BMI has been determined. The BMI-for-age percentile is determined by comparing the teen's weight to that of other teens of the same age and sex. Teens can have a high BMI if they have a large frame or a lot of muscle, not excess fat. A teen with a small frame may have a normal BMI but still can have too much body fat. Also, it's common for teens to gain weight quickly and see their BMI go up during puberty.

Endomorph Weight Training

Maintaining or building lean muscle mass and losing body fat, while also revving up metabolism, is the focus during weight-training sessions. Developing more active muscle tissue will help increase resting metabolic rate and encourage the body to burn more fat for fuel. Focus on large muscle groups (e.g., legs, back) and high repetitions (15 reps)Compound exercisesCircuit training with very little rest time between sets

Mesomorph Training

Male and female mesomorphs looking to build muscle have a genetic jump-start in reaching their goals. However, mesomorphs are prone to weight gain and need to focus on diet and a well-rounded training program to achieve a lean physique. While mesophorhs are genetically inclined to build muscle, if the goal is to stay lean and slim, concentrating on diet and cardio is imperative.

Calorie Intake

Many athletes attempt to lose weight by restricting energy (caloric) intake. Athletes typically need a greater caloric intake than nonathletes. The actual energy requirement depends on the athlete's body composition, weight, height, age, stage of growth, and level of fitness, as well as the intensity, frequency, and duration of exercise activity. Athletes need to eat enough to cover the energy costs of daily living, growth, remodeling bone, building and repairing muscle tissue, and participating in sports. In addition to fasting or restricting calories, risky weight loss practices include: -Vomiting after eating -Performing excessive exercise -The use of diuretic, laxative, or stimulant medications. Persistent weight loss via unhealthy behaviors may result in delayed physical maturation, growth impairment, and the development of eating disorders. A survey of female high school athletes revealed that one-third had an eating disorder Which correlates with an increased risk of musculoskeletal injury, menstrual irregularities, and low bone mineral density.

Endomorph Nutrition

Many endomorphs have a higher body-fat percentage, putting them at greater risk for of developing diabetes, infertility, certain forms of cancer, gallbladder conditions, heart disease, diabetes, hypertension and depression. Fortunately, hormone imbalances can be prevented or corrected with a nutrition and fitness program that achieves a reduction in body fat. Because endomorphs tend to be carbohydrate and insulin sensitive, the best nutrition plan for this body type focuses on an even distribution of macronutrients, with carbohydrates coming mostly from vegetables and smaller amounts of unrefined, high-fiber starches, like quinoa and amaranth. They should stay away from bread, cereal, cracker and cookies. Each meal should contain protein, vegetables and some healthy fats, like avocado or olive oil. Aim for a nutrient distribution close to 30 percent carbs, 35 percent protein and 35 percent fat.

Mesomorph

Mesomorphs are athletic, solid, and strong. They are not overweight and not underweight. They can eat what they want without worrying too much about it. They both gain and lose weight without too much effort.Efficient metabolism; mass gain and loss both happen with relative ease.

Mesomorph Weight Training

Mesomorphs are naturally strong because their muscles are thick and dense. Lifting moderate-to-heavy weights, with limited rest in between sets, five days a week is ideal to stimulate muscle growth. Perform eight to 12 reps of three to four exercises for each muscle group. Complete at least three sets of each exercise and rest 30 to 90 seconds after each set. Switching up a weight training routine by using higher reps with lighter weights, adding in body-weight exercises and techniques such as super sets and circuit training, can encourage strength and stamina without building muscle mass.

Age 13 - 18 Milestone

Milestones are still being reached from age 13-18. This is a time of changes for how teenagers think, feel, and interact with others, and how their bodies grow. Teens might have concerns about their body size, shape, or weight. Eating disorders also can be common, especially among girls. During this time, teens are developing their unique personality and opinions.

Weight-class 2

Other sports, such as football and bodybuilding, highlight a muscular physique; young athletes engaged in these sports may desire to gain weight and muscle mass. Football and powerlifting are examples of sports that highlight physique. Children and adolescents who participate in sports that emphasize strength and power often attempt to gain weight and lean muscle mass to improve performance. Participants in bodybuilding may seek to increase muscle mass and definition for aesthetic reasons.

Weight-class

Participants in weight-class sports, such as wrestling and martial arts, may attempt weight loss so they can compete at a lower weight class. In these sports athletes often desire to compete at the lowest possible weight in the belief that lighter athletes have an increased strength-to-weight ratio.

Protective factors for eating disorder athletes

Positive, person-oriented coaching style rather than negative, performance-oriented coaching style. • Social influence and support from teammates with healthy attitudes towards size and shape. • Coaches who emphasize factors that contribute to personal success such as motivation and enthusiasm rather than body weight or shape. • Coaches and parents who educate, talk about, and support the changing female body

Weight loss 2

Some weight loss methods can lead to serious physical and psychological harm. Additionally, certain weight loss practices impair athletic performance and increase injury risk. Weight loss may initially improve athletic performance because of an increase in the strength-to-weight ratio. However, continued use of and inappropriate weight loss methods can result in reduced muscle strength, reduced performance in aerobic activities, decreased mental and cognitive performance, mood changes, depression, compromised immune response, and changes in the cardiovascular, endocrine, gastrointestinal, renal, and thermoregulatory systems. Many athletes involved in weight-class sports, such as wrestling and boxing attempt to lose weight acutely with dehydration techniques. High school and college wrestlers report high rates of fasting, restricting fluid intake, and engaging in practices that increase sweating for acute weight loss. This process referred to as "weight cutting, "allows competitors to weigh in at the lowest possible weight; most athletes subsequently attempt to regain weight by rehydrating between the weigh-in and competition.

Risk factors for eat disorder athletes

Sports that emphasize appearance, weight requirements, or muscularity (gymnastics, diving, bodybuilding, or wrestling). • Sports that focus on the individual rather than the entire team (gymnastics, running, figure skating, dance or diving, versus teams sports such as basketball or soccer). • Endurance sports such as track and field, running, swimming. • Overvalued belief that lower body weight will improve performance. • Training for a sport since childhood or being an elite athlete. • Low self-esteem; family dysfunction (including parents who live through the success of their child in sport); families with eating disorders; chronic dieting; history of physical or sexual abuse; peer, family and cultural pressures to be thin, and other traumatic life experiences. • Coaches who focus primarily on success and performance rather than on the athlete as a whole person. Three risk factors are thought to particularly contribute to a female athlete's vulnerability to developing an eating disorder: social influences emphasizing thinness, performance anxiety, and negative self-appraisal of athletic achievement. A fourth factor is identity solely based on participation in athletics.

Exercise Guidelines cont.

Teens are spending increasingly more time in sedentary activities such as using computers, playing video games and watching television. The educational system has changed and lowered the compulsory requirements for physical education. The level and availability of extracurricular sport activities vary across the country and often depend on funding or volunteer parent support. Parents' concerns over neighborhood safety have restricted kids gathering in the local park for an informal game of baseball. Many children are enrolled in organized recreational and competitive sport through leagues and associations. This involves a commitment of money and time on the part of the parents and may not allow children to experiment comfortably with their bodies and their preferences for types of activities.

Guidelines

Teens need to develop good physical activity and sport habits so that they will be lifelong exercisers. The intensity of involvement can vary from elite competitive training to sporadic recreational activities, and with this variation comes a variety of needs and demands on the teen's lifestyle. The intensity of their activity may change through different phases of their life; however, the desire to remain fit and active should remain a priority. Involvement in sport may take the form of physical education classes, organized sporting events, recreational community exercise programs and individual and family physical activity. The key is motivating our youth from an early age to appreciate and enjoy the benefits of physical activity.

Female Athlete Triad

The Female Athlete Triad includes disordered eating, amenorrhea, and osteoporosis. The lack of nutrition resulting from disordered eating can cause the loss of several or more consecutive periods. This in turn leads to calcium and bone loss, putting the athlete at greatly increased risk for stress fractures of the bones. Each of these conditions is a medical concern. Together they create serious health risks that may be life threatening. While any female athlete can develop the triad, adolescent girls are most at risk because of the active biological changes and growth spurts, peer and social pressures, and rapidly changing life circumstances that go along with the teenage years.

NFHSA

The National Federation of State High School Associations has adopted guidelines to help curb this practice. The establishment of minimum competition weight rules has led to a decrease in the practice of rapid weight loss before the competition. The NFHSA also has guidance on how a positive approach to sports and sports behavior can affect many aspects of children's and adolescents' lives.

Mesomorph Nutrition

The calorie needs of a mesomorph body type are slightly higher than the others, due to their higher ratio of muscle mass. Muscle weighs more than fat and requires more calories to maintain. While all body types need carbohydrates, protein and fat, mesomorphs seems to respond better to higher-protein diets. Mesomorphs respond best when their plates are divided into thirds: one-third protein, one-third vegetable (or fruit) and one-third whole grain (or healthy fats).

Instruction

The instruction and education that parents give their children makes an impact if children continue to remain active as adults and gain the health benefits associated with exercise. The Ontario Ministry of Tourism and Recreation conducted a research survey on physical patterns in adult years and found that the 18- to 29-year-old group was more active than the older adults but not to the degree expected. In the 18- to 29-year-old group, 30% of the participants were inactive, 24% only exercised once weekly, which is of questionable benefit, and 46% exercised two to four times weekly. That means, that less than half of the adolescents who graduate into adulthood actually start with healthy exercise patterns. When tracked over a four-year period, younger adults only increased their level of physical activity by 4% while older adults increased by 15%. The Ontario Ministry of Health produced a report "Just Ask Us: What We Want to Know About Health" that details the health interests and questions of children from age eight to 15 years.

Keys

The key is to provide qualified instruction in a safe exercise environment while recognizing the physical and psychosocial uniqueness of children. In addition to prescribing the right dose (i.e., load, repetitions and sets) of resistance training, it is also important to provide meaningful feedback, foster new social networks and promote healthy behaviors. Youth who enjoy the experience of resistance training are more likely to adhere to the program and achieve training goals. The truth is that resistance training can be a safe, effective and worthwhile activity for children if the program is supervised, well-designed and technique-driven.

Anxiety from Sports

The question regarding the psychological effects of exercise usually centers around the issue that competitive sport may create unhealthy stress in children. Stress in sport can be divided into the categories of state anxiety, trait anxiety and burnout. State anxiety refers to a stress reaction that occurs during sport participation.

Ectomorph Weight Training

To build muscle mass, increase strength and sculpt the body, a simple weight-training routine using heavy weights is critical for the ectomorph. Focus should be on using heavier weights and completing three to five sets of approximately eight to 12 reps for each muscle group.

Anxiety

Trait anxiety refers to the intrinsic personality characteristics of the child that may be compounded in situational stress. For example, all batters in a baseball game will experience anxiety symptoms such as increased heart rate, perspiration and twitchiness. These symptoms will subside in the majority of players once batting has finished. Children with trait anxiety have personality characteristics that lend to worry, self-criticism and anxiety. These children worry about the game the night before, are unable to eat dinner on the day of the game and still experience increased stress at the time of batting. Their symptoms may not subside after the game is over, and they may have sleep disturbance or withdrawal.

Risk associated with teen sports

When teen athletes feel pressured to overachieve in sports, they sometimes turn to performance-enhancing drugs. In the federal government's annual Monitoring the Future study, researchers examined the use of performance-enhancing substances among 67,000 high school students. Overall, close to 7 percent of students reported trying anabolic steroids at least once - an increase from 2012, when it was 5 percent. In addition, doctors often prescribe medication for sports injuries, which can lead to addiction, causing serious health problems and even death. Therefore, coaches, doctors and parents need to monitor teen athletes closely, and be vigilant about avoiding addictive methods of pain relief for injured teens.

Young athletes

Young athletes in sports in which a muscular physique is valued foraesthetic or performance reasons may seek to gain weight and increase lean body mass through a combination of increased caloric intake and strength training. An athlete's stage of development, genetic factors, type of training, diet, and motivation are all factors that influence weight gain and muscle development. Athletes with a slender body build or ectomorphs will have more difficulty increasing muscle mass than athletes with a solid body build mesomorphs. To increase muscle mass, athletes must consume sufficient calories and include adequate proteins, carbohydrates, and fats. Weight gain needs to be gradual. A gain in excess of 2 lb per week may result in increased body fat.

Developing Healthy Bodies

• Encourage teens to be physically active. They can join a team sport or take up an individual sport. Helping with household tasks such as mowing the lawn, walking the dog, or washing the car also will keep teens active. • Meal time is very important for families. Eating together helps teens make better choices about the foods they eat, promotes healthy weight, and gives family members time to talk with each other. • Keep television sets out of a teen's bedroom. Set limits for screen time, including cell phones, computers, video games, and other devices. • Teenagers need sleep. Teens age 13-18 on average need 8-10 hours per 24 hours (including naps).

Emotional/social changes in 15-18 year olds

• Having more interest in romantic relationships and sexuality. • Experience less conflict with parents. • Showing more independence from parents. • Having a deeper capacity for caring and sharing and for developing more intimate relationships. • Spending less time with parents and more time with friends. • Feeling a lot of sadness or depression, which can lead to poor grades at school, alcohol or drug use, unsafe sex, and other problems.

Exercise mental benefits

• Positively impacts levels of serotonin, a chemical that helps regulate mental health. • Releases endorphins, the body's natural "happy chemicals." • Lowers levels of the stress hormone cortisol. • Stimulates the neurotransmitter norepinephrine, which improves mood. • Increases self-esteem and enhances a positive body image. • Helps teens sleep better. Evidence shows that teen athletics are particularly supportive, on a number of levels.

Emotional/social changes in 12-14 year olds

• Showing more concern about body image, looks, and clothes. • Going back and forth between high expectations and lack of confidence. • Experience more moodiness. • Show more interest in and influence by peer group. • Express less affection toward parents; sometimes might seem rude or short-tempered. •Develop eating problems. • Feel a lot of sadness or depression, which can lead to poor grades at school, alcohol or drug use, unsafe sex, and other problems.

How coaches help teens

• Talk with teens about concerns and pay attention to any changes in her behavior. Ask if he or she has had suicidal thoughts, particularly if the teen seems sad or depressed. Asking about suicidal thoughts will not cause someone to have these thoughts, but it will let them know that you care about how they feel. Seek professional help if necessary. • Help teens to become involved in activities such as sports, music, theater, and art. • Encourage teens to volunteer and become involved in civic activities in their community. • Compliment him or her and celebrate their efforts and accomplishments. • Encourage teens to adopt healthy eating, exercise and sleep habits.

Category Weights

• Underweight: BMI is below the 5th percentile age, gender, and height. • Healthy weight: BMI is equal to or greater than the 5th percentile and less than the 85th percentile for age, gender, and height. • Overweight: BMI is at or above the 85th percentile but less than the 95th percentile for age, gender, and height. • Obese: BMI is at or above the 95th percentile for age, gender, and height.It's important to look at BMI as a trend instead of focusing on individual numbers. Any one measurement, taken out of context, can give you the wrong impression of your growth.