Exercise Prescription Adolescents ages Tom Gillespie Heather Shantz Jessi Bradley

Warm up Follow the leader Leader will take group through light jogging, jumping, sagital movement, summersaults, etc. Progression from least strenuous exercises to most strenuous exercises Increase heart rate above resting heart rate (40-50% Vo2 max)

Game Inclusive game, gets everyone involved and makes physical activity fun to ensure future participation Capture the Pinnie –2 teams, all members on both teams have to insert a pinnie into their pants that can be pulled out by the other team –If the other team pulls your pinnie out, you have to proceed to jail –Only 3 people on one team can be in jail at the same time, if more than 3 are captured the first person captured is set free -While in jail all participants must do jumping jacks

Aerobics component Involve lateral and sagital movement Get heart rate up to 60-80% vo2max do 8 to 10 repetitions of nearly every move Choreographed to music

Basic Aerobic Moves walking on the spot (variations) Gratevine jumping jacks V- step hamstring curls A step walking forward and backwards cha- cha A-step

Things to remember with Aerobics Keep moves simple, not everyone is coordinated. Keep adolescents interested Incorporate modified moves Start of with modified moves and work up to more difficult moves so no one feels intimidated.

Tips for Effective and Safe Swiss Ball Workouts Always check your ball and workout area and clear away any stray debris, such as grit, staples, tacks, etc. Take care that the ball does not slide out from under you. Use a mat if the floor is slippery. It is important to warm up correctly. The best way is to perform an activity you will be doing, at a reduced intensity ie exercise at a perceived effort of 60% training intensity. Always train with a partner if possible

Swiss ball push up Two different ways feet on the ball and hands on the floor. Roll out on the ball until your feet are the only thing touching the ball. Lower your chest down and back up to starting postion Tip 1:The further your hands are from the ball the harder the push up is. Tip 2: If you can raise your toes up on the ball before performing the push up. Second way Hands on the ball and feet on the floor Hands about shoulder width apart and arms complete extended. 45 degree angle lower chest on to the ball and extend back to starting position. Note: very good in improving balance on the ball as well.

Swiss ball Crunch Basic and advanced Basic: 1. your hands behind your head to support your neck and head but not to pull up. 2. Inhale and using your abs only and at the same time move forward slowly so your head raises and your abs fully contract. The ball may move a little while performing this movement.

Advanced crunch Same starting movements, the difference in this exercise is that you will now arch your back and lower your head and roll your bum back a little to the starting position. Tips 1. Do not pull forward with your hands, use your abs only. 2. the exercise ball will cause more stress to your abdominal muscles than doing crunches on the floor and that’s a good thing.

Forward ball roll Kneeling behind the ball, place your forearms on the ball in a comfortable position Inhale a breath Roll forward with simultaneous motion at the hip and shoulder joints. Only go as far as you can while holding perfect spinal alignment Hold for the prescribed number of seconds and then roll backward, breathing out as you move back to the starting position

Alternating Superman Lie face down over a Swiss ball, balancing on toes and fingertips. Pick up one leg and the opposite arm and hold them parallel to the ground. The arm should be positioned at a 45 degree angle to the spine and the thumb should be pointing upward, The muscles of the hamstrings and gluteus muscles should also feel like they are being used. Hold this position for a max of ten seconds. Lower the arm and leg at the same time as lifting the opposite arm and leg into the same position. Do not let your back hyperextend or let your head lose alignment with the spine.

Supine Lateral Ball Roll Lie face up with your head, shoulders and upper back supported by the ball. Hold your arms straight out from your shoulders. Keep the hips lifted until your body forms a table-top position. Taking little steps sideways, roll to one side of the ball, maintaining the flat table-top position with your body and the arms parallel to the floor. Do not let your body tip or twist. Hold for a count of 1. Return to center and repeat other side.

Game Game sense approach to make up a game Use pylon, balls and small room Class makes the game up, this approach has said to demonstrate increased motivation and tactile skills

Stretches Deltoid Triceps Obliques Hamstrings Quadriceps Hip flexors Gluts Upper Back Lower Back Neck

References Book: Exercise Ball (Fun, safe, and effective workouts with your Swiss Ball ) by Sara Rose published it swiss_ball_exercises.htmhttp:// swiss_ball_exercises.htm ideos/Exercise%20Description%20Menu.htmhttp:// ideos/Exercise%20Description%20Menu.htm uit.htmhttp:// uit.htm