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Special Populations. Why do children need exercise?  25% completely inactive  3-4 hours TV a day  Maximal oxygen uptake, Vo2 Max  Boys vs. Girls 

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Presentation on theme: "Special Populations. Why do children need exercise?  25% completely inactive  3-4 hours TV a day  Maximal oxygen uptake, Vo2 Max  Boys vs. Girls "— Presentation transcript:

1 Special Populations

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) sec each station, 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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