1. Fitness for Most of Us: At Home on a Shoestring Matthew Cummiskey, Ph.D. Michelle Boire, MA, CSCS, NSCA-CPT Carl Palazzotto, BS Materials available via website

2. Why This Presentation? National Sporting Goods Association survey of American physical activity patternsNational Sporting Goods Association survey of American physical activity patterns 33.8 million Americans workout at a club ~ 11% of the population (305 million); 3.0% decline from 2005 What about the remaining 89% of the population?

3. Why This Presentation Economic Climate – “discretionary” funding more subject to elimination Personal experience Time, convenience

4. Outline Dynamic warm-up Shoestring equipment Body bar Resist-a-Ball Group work Closure

5. Dynamic Warm-Up Static v. Dynamic Stretching What have you heard? The facts Michelle’s video Feel free to exercise with the video http://www.nytimes.com/2008/11/02/sports/playmagazin e/112pewarm.htmlhttp://www.nytimes.com/2008/11/02/sports/playmagazin e/112pewarm.html

6. Shoestring Equipment Minimally expensive items such as body weight (it’s free!), dyna-bands®, milk jugs, soup cans, paint buckets, low-cost weights, etc. Alternate muscular strength/endurance activities with cardiovascular ones to keep the body warm and maintain a continually elevated heart rate (target heart rate zone) Possible cardio exercises: Jumping jacks, jump rope, mountain climbers, high knees, sliders, squat jumps, step ups, dot drill, plank walk, cross country, knee drive (switch), butt kicks in place, running in place, squat thrusts Sample exercises – shoestring equipment 50 yards ~ $100

7. Shoestring Equipment Practice Creating a no-break music CD to use as a motivational and stop/start signal. Also can add instructional cues or signals to rotate. Directions for Windows Movie MakerDirections for Windows Movie Maker Audio file

8. Body Bars What are they? Weighted exercise bars, made out of steel and enclosed in a dense foam for a comfortable and secure grip. Offered at various weights such as of 6, 9, 12, 15,18 & 24lb ~ $25-$40 each (sets available) Sample exercises – body bar Carl’s video

9. Resist-a-Ball Also called an exercise, body, or fitness ball Come in various sizes: Generally 45cm, 55cm, 65cm, 75cm but also other sizes

10. Resist-a-Ball Sample exercises – Resist-a-Ball Audio file

11. Other Products Remember to include various fitness products and applications that students may use as adults: Bosu balls, smart bells, medicine balls, steppers, etc Many products are not yet invented (weigh worth)

12. Group Work Build a 15 exercise circuit Guidelines: Big muscles first (order of exercises) Address all major muscle groups and balance gains in opposing muscle groups Timing (3:2) Technique: avoid locking a joint, slow controlled movements, remember to breathe, adjust difficulty depending on goals Pick 1 of 3 or combination

13. Instructional Ideas Create several circuits centered around equipment (like our presentation), areas of the body, or health-related fitness components Have students research exercises on the net and present in class. Or have students work in groups to devise a circuit based upon teacher parameters Assessment rubric Measure students’ level of involvementlevel of involvement Key to making sure they are engaged and responsible throughout the lesson Muscle with exercise chart

14. Instructional Ideas Complete as part of a personal fitness programpersonal fitness program Play music and/or videos Have students record their progress and make adjustments Assess this exercise logexercise log Allow for differentiated instruction Choose the level of their challenge (within reason) Others instructional ideas you would like to add? Your experiences

15. Conclusion Today’s presentation Dynamic warm-up Shoestring equipment Body bar Resist-a-Ball

16. THANKS FOR COMING!!! Questions Materials available at: Http://thenewPE.com (click conferences tab)Http://thenewPE.com Enjoy the remainder of the conference