1. Exercise Prescription KINE 3711: For Children 10-12 years old with respiratory problems Dr. Tony Bauer Sabrina White (0244955) Jay Tysoski (0323032) Janna Levanto ()

2. Station 1: Vertical Jumps/Squats Here, the pairs will take turns attempting to ‘out jump’ each other in both height and distance. The students will be introduced to the concept of using a squat position to help gain power and control of their jumps. This station looks to maximize leg power and focus the students attention on keeping control of their bodies while in motion Time: 2min Intensity: moderate to high Rest: 1min

3. Station 2: Balancing The goal of this station is to introduce the concept of muscle control while balancing. Using the wobble boards, students will time each other, in an attempt to balance the longest. As a challenge exercise, a bench will be used as a low-rise balance beam, in which students can practice walking both forwards and backwards and/ or turning while balancing. As an extra challenge the pairs can incorporate a game of catch while balancing on either the boards or beam. Time: 2min Intensity: low Rest: 1min

4. Station 3: Sit Ups At this station the pairs will take turns performing as many sit ups they can within one minute. Their partner will be in charger of timing out the one-minute duration and keeping track of how many curl-ups their partner completed. The goal of this station is to correctly introduce proper sit up technique and to get the students working on their core muscles. Time: 2min Intensity: moderate to moderate-high Rest: 1min

5. Station 4: Step Ups At this station the children, in keeping in rhythm with the metronome (set at 60 beats / minute) will try to ‘out-step each other, seeing who can keep pace the longest. This exercise looks to incorporate some aerobic activities to the circuit, and to work on muscular endurance. Time: 2min Intensity: low Rest: 1min

6. Station 5: Medicine Ball Toss Here, the two partners will play a game of catch with a medicine ball. By using varying distances between them, the students can increase intensity of the exercise. This goal of this station is to give the upper body a workout while keeping the task fun. Time: 2min Intensity: moderate Rest: 1min

7. Station 6: Leg extensions At this station, the partners will take turns completing 3 sets of 5 reps / leg. While seated in a chair and ankle weight on, the student will be required to extend at the knee to a minimum of a 45 degree angle. Emphasis will be placed on making sure the student does not fully/ over extend. This station attempts to get the students working the quads strength and muscle endurance Time: 2min Intensity: low to moderate Rest: 1min

8. Station 7: Skipping Here, the students will be required to jump rope for the entire 2 minute duration. Flexibility is allowed here, whether they want to jump stationary, in motion, or in competition with each other will be accepted. Here, aerobic benefits are maximized and so is fun! We strongly advise skipping songs be used! Time: 2min Intensity: high Rest: 1min

9. Station 8: Push Ups At this station, the students will take turns in attempting to achieve and complete as many push- ups as they can each possibly do. Both techniques ( male and female) are acceptable. Students here will be encouraged to make multiple attempts at completing their maximal pushups. Obviously here, working the upper body (chest and arms) are the goal of this station, but introducing some friendly competition helps to keep interest levels high. Time: 2min Intensity: moderate to high Rest: 1min

10. Station 9: Rowing At this ‘rowing’ station, the partners will take turns completing 3 sets of 15 ‘rows’ each. While seated on a mat, legs extended, the students will place the thera-band around the bottom of their feet and use the tension of the thera-band to perform a rowing motion. Making sure to keep either arms in a controlled state (either in an abducted position or tucked in at their sides) the students can personalize the exercises intensity by either shortening or lengthening the thera-band. Again, the goal of this station is to place focus on muscle and body control, while working the upper back, chest and arms, and even possibly the core muscles. The students will be reminded to sit up straight for this exercise! Time: 2min Intensity: moderate to high Rest: 1min

11. Station 10: Running/ Sprinting Simply this station looks to increase the students heart rates and achieve some aerobic benefits. Proper running technique will be introduced as the students can either take turns timing each other in different heats. Or challenge each other in races. Here, fun and exercise combine! Time: 2min Intensity: high Rest: 1min