Family Health And Fitness Articles Biography
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Whether you are a parent, coach, teacher, fitness professional, physician, allied health professional, or someone who regularly interacts with kids or teens, you have the opportunity to enrich lives and raise healthier families. Get advice about youth physical activity and fitness, nutrition and kid-friendly recipes, parents’ health and fitness, parenting and pediatrics all in one place.
Nobody likes to be left out or picked last for a game or activity at school. It’s usually the athletic kids that get picked first and the overweight kids that get picked last for touch football, kickball, basketball, or other recreational activity. It’s tough out there in the playground world!
Unfortunately, that’s not the worst of our problems today. Many schools have eliminated physical education all together and kids don’t have the option to get out and play during the school day. Kids spend more time on computers and cell phones, and watching TV than ever before. The present youth culture is much different now as compared to 10 or 20 years ago and, because of these changes, we are seeing an epidemic of obesity amongst our youth.
Parents and physical education teachers now have a problem bigger than simply needing to make kids feel included and keeping the playground fair. Most likely, one-third of the class is overweight or obese. We must take this into consideration when working on programs for physical activity. A simple game of flag football or basketball will most likely discourage overweight kids to participate, and that’s the last thing we want to do.
Studies have found that resistance training can be a successful form of exercise for overweight or obese kids, because body weight has a positive correlation with the amount of weight an untrained individual can lift. Therefore, the weight room is a place where an overweight child can feel successful because of his or her ability to lift heavier weights. This builds confidence in the child and positive reinforcement about fitness training.
Therefore, creating a well-organized, constructive resistance-training program for kids is a great way to include all youth participants. Kids of all body types and sizes can perform basic resistance-training exercises and get the benefit of physical education.
Of course, teaching proper form and creating a solid, progressively designed resistance-training program are both critical to success. When kids can learn the exercises, increase the amount of weight they lift and complete the workouts, it fosters feelings of competence and confidence, especially those who have experienced little success in other athletic physical activities. All children should have access to a positive environment where they can be successful and excited to participate so that physical education becomes a routine and common practice.
Are you looking to encourage your child to begin strength training at home or in a gym or fitness class? Begin with basic strength-training movements using some simple machines with low resistances. Strength-training machines are good for beginners because it is easier to perform with good form and proper body mechanics. Once a child or teen begins to gain some strength using the machines, graduate them to using free weights to begin challenging their balance and coordination, and strengthening their stability muscles.
Games are a great way to combine interval training, motor skills and fun all at one time. In fact, games are one of the most effective ways to incorporate all aspects of fitness training into a playful and enjoyable atmosphere.
Kids that have been sitting at a desk for hours need to move and get the blood pumping. Incorporating games will integrate the basic fundamental skills such as kicking, jumping, throwing and catching that all kids should practice. Plus, they improve their cardiovascular fitness by running around, and increase muscular strength, balance and coordination by reacting to their surroundings and engaging in play.
You can even turn your warm-up into a game! Using cones, jump ropes, hula-hoops, balls and agility ladders provides a great dynamic warm-up for the body and allows kids to use a variety of muscles and movements. It’s far more beneficial for kids to integrate balance, coordination, strength and fun into the warm-up before engaging in a game or training session. The activation of the neuromuscular system and cardiovascular system this type of warm-up provides is ideal before more aggressive activity.
The following obstacle course warm-up incorporates every aspect of physical fitness and will prepare kids for any type of activity whether it’s a quick game of tail tag, kick ball or basketball. Have fun!
Goals:
Set an objective for each station so that each child has a goal to reach while performing the warm-up exercises. Kids love to know what they should shoot for! It makes them work harder and stay more engaged during the exercise.
Time each station so that participants change stations at the same time and you control the flow of the warm-up. (Example: 1 minute at each station and 30 seconds to change stations)
Station 1: Agility Ladder
Perform jumping jacks, quick steps and hop scotch.
Objective: Complete all three exercises twice on the agility ladder.
Benefit: Increases heart rate, improves lower-body strength, balance and coordination, and stimulates the neuromuscular system.
Station 2: Hula Hoop
Objective: Try and keep the hoop from touching the ground for 30 consistent circles around the waist. See how many times you can reach 30 consistent circles.
Benefit: Strengthens abdominals and back muscles, improves coordination and rhythm, and increases heart rate.
Station 3: Medicine Ball Squat and Chest Throw
Squat while holding the ball upright in front of the chest and quickly come out of the squat and chest throw the ball high up and out in front (like a rainbow). Run to the ball and repeat.
Objective: Try and complete 20 Chest Throws. (If you have a small space, keep changing directions back and forth and throw the ball higher versus longer.)
Benefit: Increases strength, power and heart rate.
Station 4: Jump Rope
Objective: Skip with the jump rope for 50 skips continuously.
Benefits: Increases heart rate, lower leg strength, rhythm and coordination, and stimulates the neuromuscular system.
Station 5: Cone Shuttle Run
Set up two cones about 10 yards apart. Run from one cone to the other and back as fast as possible.
Objective: Complete 6 round trips down and back at least twice. Rest in between. It’s fun to time this one if possible and see if participants can beat their original times.
Benefit: Increases speed, agility and strength, and improves cardiovascular endurance.
Family Health And Fitness Articles Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Family Health And Fitness Articles Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Family Health And Fitness Articles Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Family Health And Fitness Articles Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Family Health And Fitness Articles Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Family Health And Fitness Articles Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Family Health And Fitness Articles Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Family Health And Fitness Articles Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Family Health And Fitness Articles Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Family Health And Fitness Articles Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
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