Eat Smart, Live Strong Exercises

1. Eat Smart, Live Strong Exercises Stephen Ball, PhD and Robin Gammon, MEd, RD, LD

2. Why reinvent the wheel? • Some of the exercises in the curriculum promote poor form and can be unsafe. • Neck rolls • We created the PA Handouts to be used with different curricula (ESLS, ESBA, etc.) Background-MO Physical Activity Handouts Image from: Wellsphere.com

3. Use the MO guidesheet and handouts • Warm-up • Exercises • Cool-down • Use instructions on handout to teach the exercises • Weights cannot be used during class, but are encouraged for home use • Spot to take notes Implementation

4. Most of the exercises are simple to lead • Try the exercises at home so you will be comfortable demonstrating them • Use a mirror to practice Tips for Instructors

5. If your participants do not feel comfortable with doing any or all of the exercises it is okay for them to sit out. • Tell you participants if they feel pain, pressure, dizziness or joint pain while exercising they should stop and let you know. Safety

6. Provide additional guidance for participants that are doing the exercises incorrectly. • Can a participant hurt themselves if they do an exercise incorrectly? Safety-cont.

7. Warm-up needs to get heart rate up • 5 minutes • Examples of warm-up: • 5 minute walk, around building or outside • Scarves • Active Simon Says • Light aerobics • The warm-up and cool-down can be the same activity • Cool-down is optional Warm-up and cool-down

8. Tailor the exercises to meet the needs of your group and the allotted time • Do exercises from 1-2 handouts at each ESLS session • Do two sets of 10 for the exercises and hold 20 seconds for the stretches Exercises

9. Encourage and give positive feedback to participants as they do the exercises. • Encourage them to do the exercises at home with a friend or family member. Positive Feedback

10. Practice-Tricep Kickback

11. Practice-Shoulder Stretch

12. Practice-Small Hops

13. Practice-Hamstring Stretch

14. Practice-Knee Extensions

15. Practice-Lateral Flexion

16. Practice-Toe Stands

17. Practice-Calf Stretch

18. Practice-Wall Push-Up

19. Practice-Torso Rotation

20. Practice-Arm Stretch

21. Practice-Back Scratch

22. Practice-Leg Curl

23. Practice-Quad Stretch

24. Practice-Side Hip Raise

25. Practice-Tricep Stretch

26. Practice-Seated Knee-up

27. Practice-Clock Flexibility

28. Questions?

29. Carole Braun for being our exercise model • HES Extension Publication Team-Jeanne Bintzer, Leslie Winjum, Christa DeMarke Thank you!