Post on 22-Dec-2015
Healthier Athletes; Let’s Move!
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EXERCISE GUIDE FEATURES• An overview of the importance of regular exercise
• The importance of warming up, doing the activity, and cooling down
• Different stretches to improve flexibility and to prevent injury
• Fun and exciting ways to improve the following 7 skill areas:
Speed and Agility
Power
Strength
Coordination
Balance
Flexibility
Aerobic Endurance
• A fitness plan to complete exercises throughout the week
• An exercise log to encourage and motivate one to exercise more often
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Physical Activity
Goals:
• To help participants become aware of the health benefits of daily physical activity;
• To help participants to develop a plan for activity for themselves;
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Physical Activity
• Move more.
• Vary your activities.
• Explore new physical activities; and
• Reward and acknowledge your efforts.
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Physical Activity
Activity Wheel!
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Many different activities can improve your health
1. Moderate exercise:
a. softball
b. bowling
c. yoga
2. Vigorous exercise:
d. running or jogging
e. biking
f. soccer
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Why Exercise?
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Benefits of Exercise
• Feeling better about yourself.
• Weight management and increased fitness level
• Lowered risk of heart disease, colon cancer, and type 2 diabetes
• Helps control blood pressure
• Better flexibility and posture
• Helps increase the strength of muscle and bones
• Prevents injuries
• Make you feel better with less worries.
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Routine
Warm Up
Activity
Cool Down
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Stretching is Important!
Before and After exercise!
• Dynamic Stretching
• Prepares muscle for activity
• Static Stretching
• Increases range of motion
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Stretching is Important!
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Stretching is Important!
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Stretching is Important!
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Stretching is Important!
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Speed and Agility
Stair Races Compete against your family members to see
who can run up the stairs the fastest.
Record the best time and try to beat it the next time.
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Power
Medicine Ball Toss
Leap Frog
Bowling
Plyometrics
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Power
Plyometrics
1. Squat jumps
2. Forward box jumps
3. Lateral box jumps
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Strength
Muscle Competition
Tug-of-war
Simon Says
Strength Workout
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Strength
Strength workout
1. Use your own body weight to perform activities in 3 sets of 12 repetitions.
2. Pull-ups, push-ups, crunches, squats, jumping jacks, and lunges
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Coordination
Juggling
Hop scotch
Tennis
Dribbling
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Balance
Flamingos Stand Challenge
Tight Rope Walking
Freeze Tag
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Balance
Balancing
1. Stand on your right leg and hold for 30 seconds without letting your left foot touch the ground.
2. Switch legs and stand on your left leg for 30 seconds without letting your right foot touch the ground.
3. To help yourself balance, hold your holds out to the side.
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Flexibility
Sit and Reach
Limbo
Twister
Flexibility Yoga
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Aerobic Endurance
Jump Rope
Hula Hooping
Biking
Running
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Fitness Plan
• Exercise for at least 30 minutes every day
• Work on aerobic endurance or speed/agility 3 to 5 times a week
• Work on coordination, flexibility, and strength/power 2 or 3 times a week.
• Keeping a log
• Make more time for exercise!
• Get started and stick to it!
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Sample Fitness Schedule
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Exercise Log
Keep a log
• Date
• Type of activity
• Length of your exercise
Keeping track of your exercise every day encourages you to exercise more often. Make a goal to exercise 4-6 days a week.
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Resources
Resources
Special Olympics- www.specialolympics.org
My Pyramid.gov- www.mypyramid.gov
American Heart Organization- www.heart.org
The American College of Sports Medicine (ACSM)- www.acsm.org
National Highway Traffic Safety Administration-
www.nhtsa.dot.gov
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