Healthier Athletes; Let’s Move!

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EXERCISE GUIDE FEATURES An overview of the importance of regular exercise The importance of warming up, doing the activity, and cooling down Different stretches to improve flexibility and to prevent injury Fun and exciting ways to improve the following 7 skill areas: Speed and Agility Power Strength Coordination Balance Flexibility Aerobic Endurance A fitness plan to complete exercises throughout the week An exercise log to encourage and motivate one to exercise more often 3 / Special Olympics

Physical Activity Goals: To help participants become aware of the health benefits of daily physical activity; To help participants to develop a plan for activity for themselves; 4 / Special Olympics

Physical Activity Move more. Vary your activities. Explore new physical activities; and Reward and acknowledge your efforts. 5 / Special Olympics

Physical Activity Activity Wheel! 6 / Special Olympics

Many different activities can improve your health 1. Moderate exercise: a. softball b. bowling c. yoga 2. Vigorous exercise: a. running or jogging b. biking c. soccer 7 / Special Olympics

Why Exercise? 8 / Special Olympics

Benefits of Exercise Feeling better about yourself. Weight management and increased fitness level Lowered risk of heart disease, colon cancer, and type 2 diabetes Helps control blood pressure Better flexibility and posture Helps increase the strength of muscle and bones Prevents injuries Make you feel better with less worries. 9 / Special Olympics

Routine Warm Up Activity Cool Down 10 / Special Olympics

Stretching is Important! Before and After exercise! Dynamic Stretching Prepares muscle for activity Static Stretching Increases range of motion 11 / Special Olympics

Stretching is Important! 12 / Special Olympics

Stretching is Important! 13 / Special Olympics

Stretching is Important! 14 / Special Olympics

Stretching is Important! 15 / Special Olympics

Speed and Agility Stair Races Compete against your family members to see who can run up the stairs the fastest. Record the best time and try to beat it the next time. 16 / Special Olympics

Power Medicine Ball Toss Leap Frog Bowling Plyometrics 17 / Special Olympics

Power Plyometrics 1. Squat jumps 2. Forward box jumps 3. Lateral box jumps 18 / Special Olympics

Strength Muscle Competition Tug-of-war Simon Says Strength Workout 19 / Special Olympics

Strength Strength workout 1. Use your own body weight to perform activities in 3 sets of 12 repetitions. 2. Pull-ups, push-ups, crunches, squats, jumping jacks, and lunges 20 / Special Olympics

Coordination Juggling Hop scotch Tennis Dribbling 21 / Special Olympics

Balance Flamingos Stand Challenge Tight Rope Walking Freeze Tag 22 / Special Olympics

Balance Balancing 1. Stand on your right leg and hold for 30 seconds without letting your left foot touch the ground. 2. Switch legs and stand on your left leg for 30 seconds without letting your right foot touch the ground. 3. To help yourself balance, hold your holds out to the side. 4. If this is too easy, close your eyes while trying to balance on one foot. 23 / Special Olympics

Flexibility Sit and Reach Limbo Twister Flexibility Yoga 24 / Special Olympics

Aerobic Endurance Jump Rope Hula Hooping Biking Running 25 / Special Olympics

Fitness Plan Exercise for at least 30 minutes every day Work on aerobic endurance or speed/agility 3 to 5 times a week Work on coordination, flexibility, and strength/power 2 or 3 times a week. Keeping a log Make more time for exercise! Get started and stick to it! 26 / Special Olympics

Sample Fitness Schedule 27 / Special Olympics

Exercise Log Keep a log Date Type of activity Length of your exercise Keeping track of your exercise every day encourages you to exercise more often. Make a goal to exercise 4-6 days a week. 28 / Special Olympics

Resources Special Olympics- My Pyramid.gov- American Heart Organization- The American College of Sports Medicine (ACSM)- National Highway Traffic Safety Administration / Special Olympics

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