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Exercise and Children Julia Cox Jen Rawls

Special Populations. Exercise and Children Julia Cox Jen Rawls. 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?.

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Exercise and Children Julia Cox Jen Rawls

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  1. Special Populations Exercise and ChildrenJulia CoxJen Rawls

  2. 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?

  3. 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?

  4. Things to look out for • Dissipation of heat or Body Temperature • Adequate water supply 8oz/15-20 min prior • During • Appropriate Clothing • Appropriate Rest periods • Water activities pG 94

  5. Barriers to Exercise • Time (boys vs. girls) • Self Consciousness pressure to perform well • Technology & TV • Peer pressure • Cost & Inaccessibility (city living)

  6. Benefits to Exercise • Decrease risk of obesity & chronic disease • Diabetes • Atherosclerosis • Hypertension • Increased muscular strength • Improved cardiovascular performance

  7. Exercise Prescription Basic Guidelines • Ages 2-6 • Active play vs. structured exercise • Over 2 years • 30 minutes of moderate activity plus 30 minute vigorous activity 3-4 days/week • Children under 12 • Switch intensity from moderate to vigorous

  8. Cardiovascular Exercise Guidelines • 30 min moderate to vigorous activity 3-4 days/week • Overweight children

  9. 4 Week Plan • School Age Children • 1 hour + activity lasting 15 minutes + • 3 days/week • Circuit Training • Light Resistance Training • Conditioning • 6 stations, paired children, alternation of upper and lower body (if possible) • 45-55 sec each station, 20-30 rest • 1-2 circuits

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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

  22. Dynamic Stretching • Walking Frankinsteins • Walking Lunges • Air Squats • Butterflies • Tricep Extension • Toe Touches

  23. REMEMBER…. Make Exercise FUN!

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