Exercise Prescription Exercise Prescription Adolescents ages 14-Adolescents ages 14-

1616

Exercise Prescription Exercise Prescription Adolescents ages 14-Adolescents ages 14-

1616Tom GillespieTom Gillespie

Heather ShantzHeather ShantzJessi BradleyJessi Bradley

Warm up • Follow the leader• Leader will take group through light

jogging, jumping, sagital movement, summersaults, etc.

• Progression from least strenuous exercises to most strenuous exercises

• Increase heart rate above resting heart rate (40-50% Vo2 max)

Game • Inclusive game, gets everyone involved and

makes physical activity fun to ensure future participation

• Capture the Pinnie – 2 teams, all members on both teams have to insert

a pinnie into their pants that can be pulled out by the other team

– If the other team pulls your pinnie out, you have to proceed to jail

– Only 3 people on one team can be in jail at the same time, if more than 3 are captured the first person captured is set free

- While in jail all participants must do jumping jacks

Aerobics component• Involve lateral and sagital

movement• Get heart rate up to 60-80%

vo2max• do 8 to 10 repetitions of nearly

every move• Choreographed to music

Basic Aerobic Moves• walking on the spot (variations)

• Gratevine• jumping jacks

• V- step• hamstring curls

• A step • walking forward and backwards

• cha- cha • A-step

Things to remember with Aerobics

• Keep moves simple, not everyone is coordinated.

• Keep adolescents interested• Incorporate modified moves • Start of with modified moves and work

up to more difficult moves so no one feels intimidated.

Tips for Effective and Safe Swiss Ball Workouts

• Always check your ball and workout area and clear away any stray debris, such as grit, staples, tacks, etc.

• Take care that the ball does not slide out from under you. Use a mat if the floor is slippery.

• It is important to warm up correctly. The best way is to perform an activity you will be doing, at a reduced intensity ie exercise at a perceived effort of 60% training intensity.

• Always train with a partner if possible

Swiss ball push up

• Two different ways feet on the ball and hands on the floor.

• Roll out on the ball until your feet are the only thing touching the ball.

• Lower your chest down and back up to starting postion

• Tip 1:The further your hands are from the ball the harder the push up is.

• Tip 2: If you can raise your toes up on the ball before performing the push up.

• Second way• Hands on the ball and feet on the floor • Hands about shoulder width apart and

arms complete extended.• 45 degree angle lower chest on to the ball

and extend back to starting position.• Note: very good in improving balance on

the ball as well.

Swiss ball Crunch

• Basic and advanced • Basic: 1. your hands behind

your head to support your neck and head but not to pull up.

• 2. Inhale and using your abs only and at the same time move forward slowly so your head raises and your abs fully contract.

• The ball may move a little while performing this movement.

Advanced crunch

• Same starting movements, the difference in this exercise is that you will now arch your back and lower your head and roll your bum back a little to the starting position.

• Tips 1. Do not pull forward with your hands, use your abs only.

• 2. the exercise ball will cause more stress to your abdominal muscles than doing crunches on the floor and that’s a good thing.

Forward ball roll

• Kneeling behind the ball, place your forearms on the ball in a comfortable position

• Inhale a breath• Roll forward with

simultaneous motion at the hip and shoulder joints. Only go as far as you can while holding perfect spinal alignment

• Hold for the prescribed number of seconds and then roll backward, breathing out as you move back to the starting position

Alternating Superman

• Lie face down over a Swiss ball, balancing on toes and fingertips.

• Pick up one leg and the opposite arm and hold them parallel to the ground. The arm should be positioned at a 45 degree angle to the spine and the thumb should be pointing upward, The muscles of the hamstrings and gluteus muscles should also feel like they are being used.

• Hold this position for a max of ten seconds.

• Lower the arm and leg at the same time as lifting the opposite arm and leg into the same position.

• Do not let your back hyperextend or let your head lose alignment with the spine.

Supine Lateral Ball Roll

• Lie face up with your head, shoulders and upper back supported by the ball. Hold your arms straight out from your shoulders. Keep the hips lifted until your body forms a table-top position.

• Taking little steps sideways, roll to one side of the ball, maintaining the flat table-top position with your body and the arms parallel to the floor. Do not let your body tip or twist.

• Hold for a count of 1. • Return to center and repeat other side.

Game• Game sense approach to make up

a game• Use pylon, balls and small room• Class makes the game up, this

approach has said to demonstrate increased motivation and tactile skills

Stretches• Deltoid • Triceps• Obliques• Hamstrings• Quadriceps

• Hip flexors• Gluts• Upper Back• Lower Back• Neck

References• http://www.physioworks.com.au/ball.exercises.htm• http://gymball.com/exercise.html• Book: Exercise Ball (Fun, safe, and effective workouts

with your Swiss Ball ) by Sara Rose published it 2005• http://www.dietandfitnessresources.co.uk/home_gym/

info/swiss_ball_exercises.htm• http://www.pacific.edu/AthleticPerformance/exercise

%20videos/Exercise%20Description%20Menu.htm• http://www.mercola.com/2005/aug/20/

the_swiss_ball_circuit.htm