special populations. why do children need exercise? 25% completely inactive 3-4 hours tv a day ...
TRANSCRIPT
Why do children need exercise?
25% completely inactive 3-4 hours TV a day Maximal oxygen uptake, Vo2 Max Boys vs. Girls
Hypertrophy vs. Hyperplasia
How many hours a day should children by watching television?
Growth & Development 90% of bone growth by 19 yrs age 100% of bone growth by 25 yrs age
Promotes Joint growth Promotes Muscle fibers growth
Is too excessive activity dangerous?
How can growth spurts affect performance in physical activity & sports?
Things to look out for Dissipation of heat or Body Temperature
Adequate water supply 8oz/15-20 min priorDuring
Appropriate Clothing
Appropriate Rest periods
Water activities pG 94
Barriers to Exercise
Time (boys vs. girls) Self Consciousness pressure to
perform well Technology & TV Peer pressure Cost & Inaccessibility (city living)
Benefits to Exercise
Decrease risk of obesity & chronic diseaseDiabetesAtherosclerosisHypertension
Increased muscular strength Improved cardiovascular performance
Exercise Prescription Basic Guidelines
Ages 2-6 Active play vs. structured exercise
Over 2 years30 minutes of moderate activity plus 30
minute vigorous activity 3-4 days/week Children under 12
Switch intensity from moderate to vigorous
Cardiovascular Exercise Guidelines
30 min moderate to vigorous activity 3-4 days/weekOverweight children
4 Week Plan
School Age Children 1 hour + activity lasting 15 minutes + 3 days/week Circuit Training
Light Resistance Training Conditioning6 stations, paired children, alternation of
upper and lower body (if possible)45-55 sec each station, 20-30 rest1-2 circuits
Week One Day One (60 minutes)
5 Warm Up ○ 15 Jumping Jacks, 2 minute jogging, 2 minutes
dynamic stretching
S1: Bicep Curls with dumbbell
S2: Mountain Climbers
S3: Shoulder Press with dumbbell
S4: Air Squats
S5:Jump Rope
S6: Bicycles
Week One
Day Two (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: Triceps Curls with single dumbbell
S2: Mountain Climbers
S3: Push Ups
S4: Power Squats
S5:Jump Rope
S6: Crunches on Stability Ball
Week One
Day Three (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: One arm row with dumbbell
S2: Mountain Climbers
S3: Shoulder Press with dumbbell
S4: Step Ups (on stepper)
S5: Wall Balls (light weighted ball)
S6: Pelvic Tilt/ Superman
Week Two
Day One (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: Shuttle Runs
S2: Step Overs (on steppers)
S3: Crab Walks
S4: Kettle Bell Swings
S5:Walking Weighted Lunges
S6: Crunches
Week Two
Day Two (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: Shuttle Runs
S2: Inch Worms
S3: Basketball Dribbling
S4: Agility Ladder Run
S5: Small Box Jumps
S6: Planks
Week Two
Day Three (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: Wall Balls
S2: Inch Worms
S3: Squats
S4: Backwards Agility Ladder Run
S5: Small Box Jumps
S6: Side Planks
Week 3
Day One (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: Jog in place
S2: Chair Squats
S3: Chair Dips
S4: Bridges
S5: Straight leg raises
S6: Crunches
Week 3
Day Two (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: Sit ups
S2: Step ups
S3: Press Ups
S4: Shuttle Runs
S5: Burpees
S6: Squats
Week 3
Day Three (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: Plank
S2: Bicycle Crunches
S3: Walking Lunges
S4: Inchworm
S5: Back Extensions
S6: Chin ups
Week 4
Day One (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: Wide leg squat
S2: Mountain Climbers
S3: Cross Body Crunches
S4: Side Plank
S5: Bicep Curls
S6: Triceps Push ups
Week 4
Day Two (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: Skipping
S2: Wall Sit
S3: Dumbbell Reverse Flies
S4: Step-up Stairs
S5: Seated Shoulder Press
S6: Squats with Dumbbells
Week 4
Day Three (60 minutes)5 Warm Up
○ 15 Jumping Jacks, 2 minute jogging, 2 minutes dynamic stretching
S1: Reverse Crunches
S2: Moving Side Lunges
S3: Bridges
S4: Butt Kicks
S5: Arm Circles
S6: Wall Push Ups
Dynamic Stretching
Walking Frankinsteins Walking Lunges Air Squats Butterflies Tricep Extension Toe Touches