1 . “Adolescent Health and Physical Activity” isn’t just another health guide; it’s a comprehensive road-map to understanding the vita connection between physical activity and the well-being of our youth. Penned by the respected Institute of Medicine (IOM) of the National Academy of Sciences, this book is a source of intelligence in an era where adolescent health is of leading concern.

Rather than drowning readers in professional expressions and statistics, this book serves up its insights with clarity and practicality. It’s not just about praising the benefits of exercise; it’ s about showing us how to make those benefits accessible to every adolescent, regardless background or circumstance.

Dive into its pages, and you’ll discover a treasure trove (宝库) of strategies for developing healthy habits in schools, communities, and homes. From transforming physical education programs to empowering parents to be active role models, every chapter is packed with actionable advice grounded in real-world experience.

But it’s not all about the how; this book explores deep into the why. It explores the complex interaction between physical activity and mental health, shining a light on how exercise can be a powerful solution to the stresses and strains of adolescence. And let’s not forget about the elephant in the room: sports injuries. With expert guidance on injury prevention and management, this book ensures that every adolescent can obtain there wards of physical activity without fear of harm.

Basically, “Adolescent Heath and Physical Activity” isn’t just a book; it’s a call to action. It challenges us to rethink our approach to adolescent health and empowers us with the knowledge and tools we need to make a difference. So, whether you’re a parent, educator. healthcare professional, or simply someone who cares about the well-being of our youth, this book is essential reading.

You’ve probably heard     1     Chinese culture is packed with: ancient and modern methods for staying fit. Baduanjin, which literally means Eight Pieces of Brocade, is     2     excellent traditional Chinese health maintenance Chi Kung. This style centers on breathing—by     3     (take) slow, deep breaths, it helps muscles relax and calms the mind as well.

Baduanjin, which originated in the Bei Song Dynasty has a history of more than 800 years. Over time it     4     (develop) into many different styles. There are a total of eight movements in Baduanjin, each with     5     (it) own characteristics and specific focus. The movements are very slow and intentional—each exercise is done about 3 times     6     moving onto the next exercise in the sequence.

Regular practice of Baduanjin is believed to bring numerous health     7     (benefit). The great advantage of Baduanjin lies in its accessibility. It doesn’t require much space or time and uses special breathing     8     concentration techniques to improve health. People of all ages and fitness levels can practice it without any special     9     (equip) or prior experience. Whether     10     (perform) in the park or the comfort of one’s home, Baduanjin provides gentle yet effective care for both body and mind.

Shuttlecock (毽子) kicking is a traditional popular folk game,     1     (date) as far back as the Han Dynasty.The fun game gained popularity during the Tang Dynasty, when     2     (store) specializing in the shuttlecock business appeared. In the Qing Dynasty, shuttlecock kicking reached its peak in terms of both making techniques and kicking skills.

To make a feather shuttlecock, a piece of cloth wrapped around a coin     3     (need). Through the coin hole you can stick some feathers,     4     function is to delay the rising and falling of the shuttlecock.

There     5     (be) a great number of variations in styles and methods of kicking. With one leg fixed on the ground, the shuttlecock is kicked by the inner ankle of     6     other. Some other styles include kicking the shuttlecock backwards and forwards between two people. Those who advance to a high level of mastery can perform some actions that are     7     (fair) wonderful. The challenge of the increasingly difficult levels of shuttlecock kicking has made it a popular and timeless game among Chinese children.

Playing with shuttlecocks is     8     (benefit) to health. When people are kicking shuttlecocks, various parts of the body need to work together, which enhances balance capabilities and physical flexibility and helps them strengthen their legs. Besides, shuttlecock kicking is convenient     9     (play). It can be practiced just about anywhere and anytime.

Since the establishment of the Chinese Shuttlecock Kicking Association in 1987, the national shuttlecock kicking tournament has been held annually, appealing     10     people of all ages.

5 . Yoga has been around for roughly 5, 000 years but it is more popular today than ever. An estimated 300 million people play yoga worldwide. Experts say its accessibility and the fact that you can practice it anywhere are big reasons why.     1    

Yoga can improve your posture and balance, strengthen bones and muscles and keep your back and joints healthy.     2     Downward-facing dog can help relieve back pain while plank (平板) pose is good for building a strong core and upper body. Typically the final position of a yoga class is ideally done for at least five minutes.     3     After that, you and your classmates usually acknowledge each other with a greeting: Namaste.

Many people adopt yoga as a form of exercise.     4     As recorded in the Yoga Sutras, a classic yoga text, the philosophy of yoga is based on the idea that the mind, body and spirit are one. The practice of yoga consists of not only physical postures but also moral guidelines, breathing techniques, and self-awareness, helping reduce anxiety and improve focus. It is an approach to health and well-being that aims to bring balance and harmony to all aspects of life.

    5     However, a 13-year U. S. study found that between 2001 and 2014, almost30, 000 individuals went to the emergency room with a yoga-related injury. Overstretching tends to be the most common issue, but serious injuries-although rare-can happen even to advanced coaches.

7 . After a challenging workout, the last thing you probably want to do is spend five to ten minutes stretching.     1     Why is stretching so important and how often do you need to do it? Here we are going to share what we have learnt from some experts.

When you think about exercise, most people participate in some type of aerobic (有氧的) activity that improves their cardiovascular (心血管的) endurance.     2     Those are two very important elements of a fitness program, but there’s also a third element. That is your flexibility and mobility, which is most often the one that’s ignored.

Stretching helps keep us mobile. We are born super mobile as babies and young children, but lose this as we grow into adults.     3     It means we are able to move less; we are functionally less able to do everyday stuff like picking up a pen from the floor, or climbing stairs efficiently.

    4     It’s also going to help reduce the risk of injury. Some people are naturally more flexible than others, but no matter whether you can touch your toes or not, you should be working on your flexibility and mobility because the more moveless you are, the more your muscles are shortening, which in turn is causing you to be tighter.

When you get up, you maybe go for a quick walk to fill up your water bottle or get a cup of coffee, then come back and do a seated leg stretch or a standing version.     5