Teen Fitness & Wellness

Assessing health factors and setting a personal capstone goal with an action plan, practicing a chosen lifetime activity (footwork, cycling, swimming), badminton and roundnet, hiking pace and route planning, and composing and performing an original movement sequence.

• 1 · Welcome to Teen Fitness & Wellness
• 2 · How This Course Works
• 3 · Assessing Your Personal Health Factors
• 4 · Choosing Your Goal-Setting Process
• 5 · Setting Your Capstone Goal
• 6 · Building Your Action Plan
• 7 · Choosing Your Lifetime Activity
• 8 · Breaking a Skill Into Phases
• 9 · Structuring a Deliberate Practice Session
• 10 · Footwork and Balance Across Lifetime Sports
• 11 · Cycling Technique Focus
• 12 · Swimming Stroke Mechanics
• 13 · Assessing Your Skill Progress
• 14 · Badminton: Grip, Serve, and Court Sense
• 15 · Badminton: Footwork and Shot Placement
• 16 · Badminton: Strategy and Self-Officiating
• 17 · Roundnet (Spikeball): Core Technique
• 18 · Roundnet: Teamwork and Coverage Strategy
• 19 · Backyard Games Skill Showcase
• 20 · Introduction to Outdoor Pursuits
• 21 · Hiking Pacing and Effort Management
• 22 · Terrain Awareness and Foot Placement
• 23 · Basic Route and Time Planning
• 24 · Outdoor Pursuit Skill Application
• 25 · Foundations of Movement Composition
• 26 · Designing Your Movement Phrases
• 27 · Sequencing and Transitions
• 28 · Performing and Self-Assessing Your Sequence

Plus 2 review days, not listed.

Heart rate zones, steady-state and interval cardio, RPE and the talk test, bodyweight strength technique and progressive overload, stretching routines, agility, balance, coordination, power and speed, the FITT principle, a 4-week progressive plan, performance nutrition and hydration.

• 31 · Finding and Training in Your Heart Rate Zones
• 32 · Steady-State Cardio and Your Aerobic Base
• 33 · Interval Training: Alternating Work and Recovery
• 34 · Rating Perceived Exertion and the Talk Test
• 35 · Cardio Training with Everyday Objects and Stairs
• 36 · Designing Your Own Interval Workout
• 37 · Cardiovascular Training Review
• 38 · Strength Training Fundamentals: Form Before Load
• 39 · Progressive Overload: How Muscles Actually Get Stronger
• 40 · Upper Body Strength Technique
• 41 · Lower Body Strength Technique
• 42 · Core Strength and Stability Technique
• 43 · Muscular Endurance: Higher Reps, Shorter Rest
• 44 · Designing a Full-Body Strength Circuit
• 45 · Static vs. Dynamic Stretching: Using the Right Tool at the Right Time
• 46 · Static Stretching Technique for Major Muscle Groups
• 47 · Dynamic Stretching Drills for Pre-Activity Warm-Ups
• 48 · Flexibility Training Safety and Contract-Relax Stretching
• 49 · Building a Complete Flexibility Routine
• 50 · Agility Technique: Quick, Controlled Direction Changes
• 51 · Balance Technique: Static and Dynamic Stability
• 52 · Coordination Drills: Combining Multiple Body Parts
• 53 · Power and Reaction Time: Explosive, Fast-Twitch Training
• 54 · Speed Technique: Sprint Mechanics
• 55 · The FITT Principle: Frequency, Intensity, Time, Type
• 56 · Applying FITT Across Strength and Flexibility
• 57 · Building Your 4-Week Progressive Plan
• 58 · Executing and Self-Assessing Your Plan
• 59 · Performance Nutrition: Macronutrients and Meal Timing
• 60 · Hydration Strategy for Training + Unit Review

How today's habits shape future health, focus, income and mood, overload, progression and specificity without a coach, using RPE and heart rate safely, then designing a weekly plan with aerobic, strength and flexibility layers and putting them together.

• 61 · Your Fitness Habits Today, Your Body in 2050
• 62 · The Compound Interest of Exercise
• 63 · Fitness, Focus, and Your Future Paycheck
• 64 · Movement as Mental Health Insurance
• 65 · Your Fitness Identity: A Synthesis
• 66 · Overload Beyond the Weight Room
• 67 · Progression Without a Coach
• 68 · Specificity: Training for the Sport You Actually Want to Play
• 69 · Reading Your Own Effort: The RPE Scale
• 70 · Dialing It In: Using RPE to Self-Regulate
• 71 · Heart Rate Zones and Why Safety Comes First
• 72 · Engineering Your Week: The Aerobic Layer
• 73 · Engineering Your Week: The Strength Layer
• 74 · Engineering Your Week: The Flexibility and Mobility Layer
• 75 · Your Integrated Plan: Put It All Together

Sport's ancient roots, sport and national identity, dance as culture, how wearables, gamified apps and social media shape fitness, open-water and buddy-system safety, why teens need more sleep, building a sleep routine, and an injury prevention review.

• 76 · Why Humans Play: Sport's Ancient Roots
• 77 · Sport as Identity: Nations, Teams, and Belonging
• 78 · Dance as Culture: Ceremony, Story, and Community
• 79 · When Sport Changed Society
• 80 · What Your Wearable Actually Knows About You
• 81 · Gamified Fitness: Motivation Tool or Trap?
• 82 · Fitness Culture on Social Media: A Critical Look
• 83 · Know Your Number: Honest Water Competency
• 84 · Never Alone in the Water: The Buddy System
• 85 · Open Water: Currents, Cold Shock, and Reading Conditions
• 86 · Water Safety Scenarios: Applying What You Know
• 87 · Why Your Teenage Brain Needs More Sleep
• 88 · Sleep as a Performance Tool
• 89 · Building a Sleep Hygiene Routine That Actually Works
• 90 · Safety First: Injury Prevention Closing Review

A direct, factual unit: depressants, stimulants, cannabis, opioids and hallucinogens, short- and long-term effects on the teen brain, legal and relationship consequences, how addiction develops, refusal scripts and scenarios, warning signs, where to get help, and a review.

• 91 · Understanding Substance Categories: Depressants, Stimulants, and Beyond
• 92 · Depressants — How They Affect the Body and Mind
• 93 · Stimulants — Nicotine, Caffeine, and Substances That Speed Up the Body
• 94 · Cannabis, Opioids, and Hallucinogens — Rounding Out the Substance Categories
• 95 · Short-Term Health Consequences of Substance Use
• 96 · Long-Term Health Consequences and the Developing Teen Brain
• 97 · Legal Consequences: Minors, Driving, and the Justice System
• 98 · Relational Consequences: Trust, Family, and Friendships
• 99 · Consequences for Goals and Opportunities
• 100 · What Addiction Actually Is — A Physiological and Psychological Process
• 101 · The Brain's Reward System and How Repeated Use Rewires It
• 102 · Risk Factors — Why Addiction Affects People Differently
• 103 · Tolerance, Dependence, and Withdrawal — Understanding the Cycle
• 104 · Refusal Skills 101 — Scripts and Strategies That Actually Work
• 105 · Scenario Practice: Parties and Social Pressure
• 106 · Scenario Practice: When a Close Friend Pressures You
• 107 · Scenario Practice: Supporting a Friend Who's Struggling
• 108 · Scenario Practice: Driving Decisions and Substance Use
• 109 · Recognizing Warning Signs in Yourself or a Friend
• 110 · Real Resources — Who to Turn To and How
• 111 · Destigmatizing Help-Seeking — Why Asking for Help Is a Strength
• 112 · Building Your Personal Support Plan
• 113 · Cumulative Review — Substance Awareness Unit

Everyday versus chronic stress, how chronic stress affects body and mind, time management, exercise, cognitive reframing, social support, and when and how to seek counseling or professional help.

• 114 · Everyday Stress vs. Chronic Stress — Knowing the Difference
• 115 · How Chronic Stress Affects Your Body and Mind
• 116 · Time Management as a Stress-Reduction Tool
• 117 · Physical Activity as an Evidence-Based Stress Reliever
• 118 · Cognitive Reframing — Changing How You Think About Stressors
• 119 · The Role of Social Support in Managing Stress
• 120 · Normalizing Therapy and Counseling — When and How to Seek Professional Support

Awareness of others, etiquette, encouragement, giving and receiving feedback, activity as cultural identity and rite of passage, injury, heat and weather safety, a safe-participation checklist, group problem-solving, leadership, adapting communication style, empathy and negotiation.

• 121 · Reading the Room: Awareness of Others in Physical Activity
• 122 · Etiquette, Respect, and Teamwork Across Settings
• 123 · Encouragement and Support: Being a Teammate Others Want
• 124 · Giving Feedback Without Being Asked
• 125 · Receiving Feedback and Turning It Into Action
• 126 · Physical Activity as Cultural Identity
• 127 · Physical Activity as Rite of Passage and Spiritual Practice
• 128 · Synthesis: Weighing the Value of Physical Activity Across Cultures
• 129 · Safe Participation: Injury Prevention and Preparation
• 130 · Safe Participation: Hydration, Sun, and Weather
• 131 · Building a Comprehensive Safe-Participation Checklist
• 132 · Critical Thinking in Individual Physical Activity
• 133 · Group Problem-Solving Under Pressure
• 134 · Evaluating Leadership Effectiveness in Physical Activity
• 135 · Communication Capstone: Choosing the Right Mode
• 136 · Adapting Your Communication Style
• 137 · Communicating with Empathy and Compassion
• 138 · Collaboration and Negotiation

What makes a relationship healthy, consent as an ongoing conversation that is freely given and can be withdrawn, stating and respecting boundaries, warning signs like jealousy, control, isolation and digital monitoring, peer pressure inside a relationship, and how to get help.

• 139 · What Makes a Relationship Healthy?
• 140 · Consent as an Ongoing Conversation
• 141 · Freely Given: Recognizing Pressure and Power Imbalances
• 142 · The Right to Change Your Mind
• 143 · Communicating Your Own Boundaries Clearly
• 144 · Reading and Respecting Someone Else's Boundaries
• 145 · Warning Signs: Jealousy and Control Disguised as Love
• 146 · Warning Signs: Isolation and Digital Monitoring
• 147 · Peer Pressure Inside a Relationship
• 148 · When a Relationship Feels Unsafe: Getting Help
• 149 · Bringing It Together: Healthy Communication in Every Relationship
• 150 · Unit Review: Leadership, Culture, Safety, and Communication

A step-by-step health decision process (options, values, effects on others, a written plan, supports and obstacles, evaluating the result), then advocacy: choosing and researching an issue, tailoring messages, speaking up for yourself, carrying out an action and evaluating it.

• 151 · A Real Decision-Making Process, Not Just a Gut Call
• 152 · Individual, Supported, or Collaborative? Choosing How to Decide
• 153 · Weighing Your Options Against What You Actually Value
• 154 · Following the Ripple: How One Decision Reaches Everyone
• 155 · Writing an Actual Plan of Action
• 156 · What's Backing You Up, and What's In Your Way
• 157 · Putting the Process to Work
• 158 · Looking Back: Did the Decision Actually Work?
• 159 · What Advocacy Really Means, and Choosing Your Issue
• 160 · Researching Your Topic Like It Matters
• 161 · One Message, Different Audiences
• 162 · Speaking Up for Yourself
• 163 · Planning a Real Action
• 164 · Taking the Action
• 165 · Why This Rarely Works Alone
• 166 · Evaluating Your Advocacy Effort

How influences and equity shape health, judging sources and spotting misinformation, choosing activity for yourself and staying active at 30, looking back at the capstone goal, writing a commitment letter, and review of training, relationships and decision-making.

• 167 · Where Health Actually Comes From: Influences and Equity
• 168 · Is This Source Any Good?
• 169 · Outsmarting Health Misinformation
• 170 · Choosing Activity for You, Not for a Grade
• 171 · Will You Still Be Active at 30?
• 172 · Back to Day One: What Did You Actually Set Out to Do?
• 173 · What Worked, and What Didn't
• 174 · The Obstacles You Didn't Plan For
• 175 · Keeping It Going Without This Course
• 176 · Your Commitment, In Writing
• 180 · Your Whole Journey, and What Comes Next

Plus 3 review days, not listed.