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?

Growth & Development 90% of bone growth by 19 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 prior During 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 disease Diabetes Atherosclerosis Hypertension Increased muscular strength Improved cardiovascular performance

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

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

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

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

REMEMBER…. Make Exercise FUN!