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Enhancing Youth Fitness Circuits, Games, and Drills youtube/user/oklahomastrength

Enhancing Youth Fitness Circuits, Games, and Drills http://www.youtube.com/user/oklahomastrength. Chat Williams, MS, CSCS*D, NSCA-CPT-AR*D chat@oklahomastrength.com. POP QUIZ!.

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Enhancing Youth Fitness Circuits, Games, and Drills youtube/user/oklahomastrength

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  1. Enhancing Youth FitnessCircuits, Games, and Drillshttp://www.youtube.com/user/oklahomastrength Chat Williams, MS, CSCS*D, NSCA-CPT-AR*D chat@oklahomastrength.com

  2. POP QUIZ! • How many times a week did you participate in physical education classes during the week (grade school through high school)? • Was it required???? • How many recess periods did you have during a school day? • How often did you ride your bike, play games, walk to school or spend all day outside playing? • Did you play team sports or individual sports? • Did you have a personal trainer/coach help you with improving your fitness or sports performance?

  3. Discussion Points • Youth Fitness Importance • Role of the Personal Trainer/Physical Educator • Designing a Program

  4. Childhood Obesity (CDC Healthy Youth 2008) • Childhood obesity has more than tripled in the past 30 years. • Overweight children ages 5-10, 61% have one or more cardiovascular disease risk factors, 27% have 2 or more • The prevalence of obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008. The prevalence of obesity among adolescents aged 12 to 19 years increased from 5.0% to 18.1%. • Children and adolescents who are overweight are more likely to be overweight or obese as adults; one study showed that children who became obese by age 8 were more severely obese as adults. • Ogden CL, Carroll MD, Flegal KM. High Body Mass Index for Age Among US Children and Adolescents, 2003-2006. JAMA. 2008;299(20):2401-2405. • Ferraro KF, Thorpe RJ Jr, Wilkinson JA. The life course of severe obesity: Does childhood overweight matter? Journal of Gerontology 2003;58B(2):S110-S119. • Freedman DS, Khan LK, Dietz WH, Srinivasan SR, Berenson GS. Relationship of childhood obesity to coronary heart disease risk factors in adulthood: the Bogalusa Study. Pediatrics 2001;108(3):712-718.

  5. Childhood Obesity (CDC Healthy Youth 2008) • Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease. • Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem. • Obese youth are more likely than youth of normal weight to become overweight or obese adults, and therefore more at risk for associated adult health problems, including heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis. • http://www.cdc.gov/healthyyouth/obesity/index.htm • For complete data and statistics, Please Visit the CDC Website

  6. Physical Activity or “Inactivity” ?Youth Risk Behavior Surveillance System (YRBSS) • Over half (54%) of high school students (67% of 9 grade students but only 41% of 12 grade students) attended physical education classes in 2007. • The percentage of high school students who attended physical education classes daily decreased from 42% in 1991 to 25% in 1995, and has remained stable at that level until 2007 (30%). In 2007, 40% of 9 grade students but only 24% of 12 grade students attended physical education class daily. • Among the 54% of students who attended physical education classes, 84% actually exercised or played sports for 20 minutes or longer during an average class. • CDC. Youth Risk Behavior Surveillance—United States, 2007 [pdf 1M]. Morbidity & Mortality Weekly Report 2008;57(No.SS-4).

  7. Physical Inactivity • 65% did not meet recommended levels of physical activity (2) • 46% did not attend physical education classes (3) • 70% did not attend physical education classes daily (4) • 35% watched television 3 or more hours per day on an average school day. • 25% played video or computer games or used a computer for something that was not school work for 3 or more hours per day on an average school day. • 2: 5 days a week during the 7 days before the survey • 3: 1 or more days during an average week of school • 4: 5 days during an average week of school

  8. “WHY”: Environmental Challenges • Community Design: Centered around the automobile, more difficult for children to play • Increased concerns about safety have limited time and areas for children to play outside • New technology: conditioned young people to be less active and made sedentary lifestyles more appealing • States and school districts have reduced the amount of time students are required to spend in physical education classes • Communities have failed to invest in adequate close-to-home physical activity facilities

  9. What can be done? • Families • School Programs • After-School care programs • Youth sports and recreation programs • A community structural environment • Media campaigns • Fitness Professional Programs

  10. “Great News” • ACSM: Released top ten results of survey to reveal top trends by fitness professionals. • 2007 Trends • 5. Core Training • 4. Functional Fitness • 3. Educated and Experienced Fitness Professionals • 2. Special Fitness Programs for Older Adults • 1. Children and Obesity (Youth Programs) • 2008 Trends • 5. Core Training • 4. Strength Training • 3. Personal Training • 2. Children and Obesity (Youth Programs) • 1. Educated and Experienced Fitness Professionals • 2009 Trends 2010 • 5.Core Training 5. Core Training • 4. Strength Training 4. Personal Training • 3. Personal Training 3. Children and Obesity • 2. Children and Obesity (Youth Programs) 2. Strength Training • 1. Educated and Experienced Fitness Professionals 1. Educated Professionals

  11. Personal ExperiencesThe Health Club • Have been training youth for five years (10-16) • Other Health Club Trainers (Golf Teams, Tennis Team, Baseball Teams, Football Teams) • Youth Sweat • Fit Families • Fit Kids Club (Supervised Fitness Program)

  12. Role of the Personal TrainerTargeting Components of Fitness • Health Related: Better quality of life • 1. Flexibility • 2. Muscular Strength • 3. Muscular Endurance • 4. Cardiovascular Endurance • 5. Body Composition • Skill Related: Improve sports and motor performance • Balance • Coordination • Agility • Reaction Time • Power • Speed • Other Roles of The Personal Trainer/Fitness Professional (added) • Provide Safe Environment For Kids • Keep them in the “Game” • Create Diverse Programs • Keep It Fun

  13. Benefits of a Fitness Program • Increased Strength • Improved Cardiovascular Fitness • Improved Sport and Motor Skills • Improved Body Composition • Increase in Bone Density • Increased Resistance to Injury • Improved Self-Esteem and Confidence

  14. Program Suggestions • Be fun and creative • Stay alert • Motivate each kid differently • Educate the kids on the equipment while training them • Consider NOT training siblings together • When are they ready, what age? • Be sensitive to overtraining, burnout, fatigue, and psychological needs

  15. Other Program Variables • These can be discussed with the parents and with the kids during training • Daily Nutrition • Pre/Post Workout Meals • Rest/Sleep • Proper Hydration • Proper Safety Techniques • Refer out (Scope of Practice): Registered Dietician • Life Long Fitness

  16. NSCA Position Statement on Youth Resistance Training • A properly designed and supervised resistance training • program: • Safe for children • Can increase the strength of Children • Can help enhance motor fitness skills and sports performance of children • Can help prevent injuries in youth sports and recreational activities • Can help improve the psychosocial well-being of children • Can enhance the overall health of children

  17. Strength Training • NSCA Youth Resistance Training Guidelines • (Faigenbaum et al, SCJ, 1996) • No minimum age • Qualified Instruction • 1-3 sets of 6-15 reps • 6-12 exercises • 2-3 times per week • Gradual progression • Vary program

  18. Fit Kids Club at The Health Club • What is Fit Kids Club? • Fit Kids Club is a Supervised Fitness/Strength and Conditioning class for youth. • 4th and 5th graders – Boys and Girls • Focus on overall general fitness including muscular strength/endurance, cardiovascular endurance, and motor skills including agility, balance, and coordination, power, speed, and reaction time. • Program Goals • Educate kids on fitness, health, and nutrition. • Provide youth with a positive exercise experience • Provide kids with the knowledge to continue a lifetime of fitness. • Health Club Staff • Daylon Barnes, BS, CSCS • Jack Carter, MS, CSCS, NSCA-CPT • Sara Polston, MS, RD/LD, NSCA-CPT • Scott Reagan, NSCA-CPT • Chat Williams, MS, CSCS*D, NSCA-CPT-AR*D

  19. Fit Kids Club Details • Program runs all year (divided into semesters) • Classes are held twice a week for 50 minutes (Scheduling Issues) • Parents and kids must commit to the entire semester • Fee based Program (accountability): $200 semester/approx. 16 weeks • 32 sessions = $6.25 per class • Second year: $80 a month • Initial Forms and Paper Work • Parent and Child Contract Agreement • Health History Questionnaire • Liability Waiver Form • Fitness and Performance Evaluations • Girth Measurements and Skinfolds (waist/hip) and 2-site) • Motor Skills (Broad Jump, Pro-Agility, Banana Hurdle/20 seconds) • Muscular Strength/Endurance (Push-ups, Sit-ups, Pull-ups/Flexed Arm Hang, Grip Strength) • Other: Sit and Reach and 12-minute run/walk

  20. Program Content • Warm-up: General Dynamic Warm-up or Game – medicine ball tennis or reaction ball game • Workout Includes a combination or resistance training and motor skill development. • We will split them into groups or set up a circuit • Equipment includes: Bodyweight, Machine Exercises (kid size), dumbbells, agility ladders, cones, medicine balls, banana hurdles, BOSU balls, Core Pole, Tubing. • Games can also be incorporated • Cool-Down and Stretch

  21. Program Miscellaneous • Marketing and Promotion: Thursday Folders, Newspaper, mass e-mail to all hospital employees (we are a hospital based facility), promote at The Health Club. • Each Kid will get a T-shirt for completing the program • What are the Kids saying? • They like all of the staff – “we are a lot of fun” • Not boring - different games, drills, and exercises every class • They feel better and like to sweat! • Make new friends • They like that we have machines that are “Kid Size”

  22. Fitness with Limited Equipment • Stability Ball: $45-$55 • Lebert Buddy System: $139 • Lebert Equalizer: $99 • Dynamax Medicine Ball: $60-$80 • Super Bands: $25-$40 • Body Weight: FREE • Total: $368 - $413 • Other Inexpensive Ideas: ___________________________________________________________________________________________________

  23. Hands-OnGetting Started • Younger Kids (9-12) – Focus on Motor Skill Development/Body Weight Movements/Games and Drills – focus on body weight movements like push-ups/pull-ups/dips/squats – start working on form and technique • 12-14: Kids are more mature and start to accept and follow directions pertaining to resistance training – start incorporating more free weights and start defining goals for all of the BW movements and resistance training exercises. • 12-14: Training becomes more sport specific when focusing on goals • 14-17: Intensity in training increases and workout sessions increase during the off-season: Focus on 2 days of resistance training and 1 day of specific sport conditioning and motor skill development • What I have noticed when the boys are around 13-14 they really see the differences and what benefits a training program can provide, they want to train harder. • They are more focused whenever they do their performance testing: speed, agility, strength, endurance.

  24. Dynamic Warm-Up • Walking Lunge • Butt Kicks • High Knee Pulls • High Knees • Carioca • Frankenstein's • Lateral Shuffle • Lateral Shuffle/180’s • Back Pedal

  25. Hands-On • Body Weight Exercises • Stability Balls • Lebert Buddy System • Medicine Balls • Games and Drills

  26. Program DesignCircuits and Notes • Circuit 1: • _____________________________ • _____________________________ • _____________________________ • _____________________________ • _____________________________ • Circuit 2: • 1._____________________________ • 2._____________________________ • 3._____________________________ • 4._____________________________ • 5._____________________________

  27. Circuit Developed By Group • Exercise, Movement, and Component • _____________________________ • _____________________________ • _____________________________ • _____________________________ • _____________________________

  28. Games and Drills • Relays: Open Field or Gymnasium – Great for challenging all components of fitness and motor skills. • Cat and Mouse • Dirty Bakers Dozen • Stability Ball War • Tug of War • Medicine Ball Tennis

  29. Thank You!!Questions?

  30. Suggested References • Strength Training for Young Athletes, Kraemer and Fleck • Strength and Power For Young Athletes – Faigenbaum and Westcott • Progressive Plyometrics For Kids – Chu and Faigenbaum • 101 Conditioning Games and Drills For Athletes – Dawes and Mooney • Weekend Warrior Video, Chat Williams • http://www.youtube.com/user/oklahomastrength

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