1. Exercise and Children Julia Cox Jen Rawls
Special Populations
Exercise and Children Julia Cox Jen Rawls

2. 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?

3. 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?

4. 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

5. Barriers to Exercise Time (boys vs. girls)
Self Consciousness pressure to perform well
Technology & TV
Peer pressure
Cost & Inaccessibility (city living)

6. Benefits to Exercise Decrease risk of obesity & chronic disease
Diabetes
Atherosclerosis
Hypertension
Increased muscular strength
Improved cardiovascular performance

7. 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

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

9. 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, rest
1-2 circuits

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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

19. 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

20. 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

21. 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

22. Dynamic Stretching Walking Frankinsteins Walking Lunges Air Squats
Butterflies
Tricep Extension
Toe Touches

23. REMEMBER…. Make Exercise FUN!