Fitness Fun! Incorporating physical activity into before/after school programing Dawn M. Ayres M.P.H Coordinated School Health Program Mgr. Office of Family and Community Support

Physical Activity in a 21 st Century Program Why…??? 21 ST Century is- A program to help students who attend eligible schools to meet state academic achievement standards in reading and math by providing expanded learning opportunities that build and expand upon the regular school day, as well as other related activities

Healthier students are BETTER LEARNERS

The Benefits of Physical Activity Physical –help children maintain a healthy weight –build healthy bones, muscles, and joints –become active and healthy adults

The Benefits of Physical Activity Academic –Improved test scores, grades, and time management skills –Boosted concentration, memory and classroom behavior –Increased self- confidence and self- esteem –Strengthened social and cooperative skills, such as teamwork and problem solving –Reduced anxiety and stress

Promoting Positive Youth Development Through Physical Activity DEVELOPMENTAL ASSETS ATTAINED THROUGH PHYSICAL ACTIVITY –Physical Assets –Psychological Assets –Social Assets

Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day. 1. Aerobic Activity Aerobic activity should make up most of a child's 60 or more minutes of physical activity each day. This can include either moderate- intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week.

60 minutes- continued 2. Muscle Strengthening Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days per week as part of a child's 60+ minutes. 3. Bone Strengthening Include bone strengthening activities, such as jumping rope or running, at least 3 days per week as part of a child's 60 or more minutes.

Physical Activity in a 21 st Century Program … and How ??? –Budget considerations Equipment Staff –Partners in local community »Colleges and universities »YMCA or rec center staff »Local fitness facilities

Ohio Kids on the Move Physical Activity Guidelines for Afterschool Programs –Developed by: Ohio After School Network Ohio Department of Health

Afterschool Physical Activity Resource Guide Putting into action Ohio Kids on the Move: Physical Activity Guidelines

Strengthening Activities Lower body –Legs Quads (front) Hamstrings (back) Calves Upper body –Chest –Back and Shoulders –Arms Biceps (front) Triceps (back) Core Whole body

Leg Exercises Quadriceps –Squats Weighted or not –Vary foot placement and timing –Single or both legs –Leg extensions Standing With band Machine –Lunges Weighted or not –Front/side/back –Stationary/walking/jump

Leg Exercises cont. –Step ups Hamstrings/glutes –Leg curls –Stiff legged deadlifts –Glute kickbacks/lifts Standing/on all fours

Chest exercises Push ups (Vary angle and hand width) Toes Knees From the ground Chest press Bands Dumbbells Bar Flys Band Dumbbells

Back exercises Lats/Traps ( Upper back) –Lat pulls –Rows Seated Bent over (single or double armed) Lower back –Hyperextensions 3 variations –Good mornings

Shoulder exercises Overhead press –Bands or dumbbells Lateral Raises –Front and side Upright rows Bent over flys Clean and press

Arm Exercises Biceps –Curls Bands Dumbbells Bar Triceps −Overhead extensions −Single or double arm −Dips −Skull crushers −Kickbacks

Core Plank –On toes or knees –Hands or elbows –Front or side Bicycle V-sit Crunch Torso twist Fold-ins Roll ups

Whole body Burpees –Modified –Regular –Advanced

Indoor/Outdoor Games Blob Tag You start this tag game with two people as the blob. They have to lock their arms together and cannot come apart. Once the blob tags someone, they become part of the blob and add to the end. The blob becomes bigger and bigger. Only the ends of the blob can tag someone, so players can run through the blob, if possible without getting tagged.

Indoor/Outdoor Games Hide and Seek Hopscotch Red light Green light Simon Says Freeze Dance Limbo

Hula Hoop Activities Hula hoop to music Hoop roll and run through Middle hoop bounce pass Hoop/ball toss relay Arm circles indiv./partner Use hoops as stations for calisthenics Hoop hop Hula races

Jump rope activities Jump rope competition Time # of jumps Relay Jump rope tricks Double Under Heel Exchange Skipping Backward The Front Straddle Double Dutch

Line Dances Wobble – Cleveland Shuffle – Cupid Shuffle – Cha Cha Slide –

Resources Ohio Action for Healthy Kids Afterschool Physical Activity Resource Guide – Packet.pdfhttp:// Packet.pdf After School Physical Activity Web site created by the San Diego County Office of Education – Promoting Positive Youth Development through Physical Activity – Tag Games – Relay Games – Jump Rope – – The National Institute on Out-of-School Time A review of 20 physical activity and nutrition curricula – The American College for Sports Medicine –