fitness fun!

Fitness Fun!Incorporating physical

activity into before/after school programing

Dawn M. Ayres M.P.HCoordinated School Health Program Mgr.Office of Family and Community Support

Physical Activity in a 21st Century Program

• Why…???21ST Century is-A program to help students who attend

eligible schools to meet state academic achievement standards in reading and math by providing expanded learning opportunities that build and expand upon

the regular school day, as well as other related activities

•Healthier students are BETTER LEARNERS

The Benefits of Physical Activity

• Physical– help children

maintain a healthy weight

– build healthy bones, muscles, and joints

– become active and healthy adults

The Benefits of Physical Activity

• Academic

– Improved test scores, grades, and time management skills

– Boosted concentration, memory and classroom behavior

– Increased self-confidence and self-esteem

– Strengthened social and cooperative skills, such as teamwork and problem solving

– Reduced anxiety and stress

Promoting Positive Youth Development Through Physical Activity

• DEVELOPMENTAL ASSETS ATTAINEDTHROUGH PHYSICAL ACTIVITY

– Physical Assets– Psychological Assets– Social Assets

Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.

• 1. Aerobic Activity• Aerobic activity should make up most of a child's 60 or more minutes

of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week.

60 minutes- continued

• 2. Muscle Strengthening

• Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days per week as part of a child's 60+ minutes .

• 3. Bone Strengthening

•  Include bone strengthening activities, such as jumping rope or running, at least 3 days per week as part of a child's 60 or more minutes.

Physical Activity in a 21st Century Program

• … and How ???– Budget considerations

• Equipment• Staff

– Partners in local community» Colleges and universities» YMCA or rec center staff» Local fitness facilities

Ohio Kids on the Move

• Physical Activity Guidelines for Afterschool Programs

– Developed by:

• Ohio After School Network• Ohio Department of Health

Afterschool Physical Activity Resource Guide

Putting into action Ohio Kids on the Move: Physical Activity

Guidelines

Strengthening Activities• Lower body

– Legs• Quads (front)• Hamstrings (back)• Calves

• Upper body– Chest– Back and Shoulders– Arms

• Biceps (front)• Triceps (back)

• Core• Whole body

Leg Exercises• Quadriceps

– Squats• Weighted or not

– Vary foot placement and timing– Single or both legs

– Leg extensions• Standing• With band• Machine

– Lunges• Weighted or not

– Front/side/back– Stationary/walking/jump

Leg Exercises cont.– Step ups

• Hamstrings/glutes– Leg curls

– Stiff legged deadlifts

– Glute kickbacks/lifts• Standing/on all fours

Chest exercises

• Push ups (Vary angle and hand width)• Toes• Knees• From the ground

• Chest press• Bands• Dumbbells• Bar

• Flys• Band• Dumbbells

Back exercises• Lats/Traps (Upper back)

– Lat pulls– Rows

• Seated• Bent over (single or double armed)

• Lower back– Hyperextensions

• 3 variations– Good mornings

Shoulder exercises• Overhead press

– Bands or dumbbells

• Lateral Raises– Front and side

• Upright rows

• Bent over flys • Clean and press

Arm Exercises• Biceps

– Curls• Bands• Dumbbells• Bar

• Triceps− Overhead extensions

− Single or double arm

− Dips

− Skull crushers

− Kickbacks

Core• Plank

– On toes or knees– Hands or elbows– Front or side

• Bicycle V-sit

• Crunch Torso twist

• Fold-ins Roll ups

Whole body• Burpees

– Modified

– Regular

– Advanced

Indoor/Outdoor Games

• Blob Tag• You start this tag game with two

people as the blob. They have to lock their arms together and cannot come apart. Once the blob tags someone, they become part of the blob and add to the end. The blob becomes bigger and bigger. Only the ends of the blob can tag someone, so players can run through the blob, if possible without getting tagged.

Indoor/Outdoor Games

• Hide and Seek• Hopscotch• Red light Green light• Simon Says• Freeze Dance• Limbo

Hula Hoop Activities• Hula hoop to music• Hoop roll and run through• Middle hoop bounce pass• Hoop/ball toss relay• Arm circles indiv./partner• Use hoops as stations for calisthenics • Hoop hop• Hula races

Jump rope activities• Jump rope competition

• Time• # of jumps• Relay

• Jump rope tricks• Double Under• Heel Exchange• Skipping Backward• The Front Straddle

• Double Dutch

Line Dances

• Wobble– http://www.youtube.com/watch?v=8vTIY0xHBUg

• Cleveland Shuffle– http://www.youtube.com/watch?v=3cCP5MYxEO8

• Cupid Shuffle– http://www.youtube.com/watch?v=iJQKBk4oDr4

• Cha Cha Slide– http://www.youtube.com/watch?v=zXJVQHz0UZU

Resources• Ohio Action for Healthy Kids Afterschool Physical Activity Resource Guide

– http://www.ohioactionforhealthykids.org/wp-content/uploads/2011/07/Afterschool-Packet.pdf

• After School Physical Activity Web site created by the San Diego County Office of Education – http://www.afterschoolpa.com/home.html

• Promoting Positive Youth Development through Physical Activity– https://www.presidentschallenge.org/informed/digest/docs/september2009digest.pdf

• Tag Games– http://www.funattic.com/game_tag.htm

• Relay Games– http://www.funattic.com/game_relay.htm

• Jump Rope– https://www.buyjumpropes.net/Basic_Jump_Rope_Trick_List_s/37.htm– http://www.buyjumpropes.net/Jump_Rope_Rhymes_s/39.htm

• The National Institute on Out-of-School Time • A review of 20 physical activity and nutrition curricula

– http://www.niost.org• The American College for Sports Medicine

– http://www.acsm.org