fat burning workouts for the entire family!
TRANSCRIPT
P R E S E N T E D B Y
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www.ideafit.com
Session 622:
Fun, Fat-Burning Workouts to Get Families Moving-
Together!
Brett Klika CEO SPIDERfit Kids
IDEA Personal Trainer of the Year
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
What You’ll Be Able to Do Monday
1. Train entire families together for fun fitness results.
2. Create value for these programs.
3. Understand considerations for whole-family fitness.
4. Decide who these programs work for.
5. Decide who these programs do not work for.
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Why Would a Family Want This Program?
Alternative to “sitting in the bleachers.”
Engaging family time
In lieu of babysitting
Cultural “wellness” shift at home
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Who Benefits Most from Family Fitness?
Who do these programs work best for?
• Families struggling with fitness
• Understanding parents and children who need support
• 1-off workout for fit family
Who do these programs not work ideally for?
• Highly competitive families
• Individuals with individual health risks/needs
• High stressed individuals using exercise as “me” time.
• High performing, “type A” adults
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Safety
Competition Levels of capability (be
able to divide) Assess level of
supervision Asses ability of adults
and children to self-regulate
Environment (cars, big gym, etc.)
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Non- Traditional Exercise Selection
The Perceptual Motor Skills can be the great equalizer:The Perceptual Motor Skills1. Body: Identify parts of the body and what they do.2. Directional: Identify directions and orientation of direction.3. Spatial: Understand how much space the body takes up4. Visual: Using visual cues to create action5. Temporal: Understand timing and rhythm6. Vestibular: Orientation of head and body in space7. Proprioceptive: Understand orientation of limbs in space and react to pressure
feedback 8. Tactile: Understand and process touch9. Auditory: Using auditory cues effectively
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Traditional Exercise Selection
1. Locomotion: Ability to efficiently move between two points in various body orientations, speeds, and planes.
2. Stationary Movement Control: Ability to maintain proper postural integrity in different orientations in response to different loads while stationary.
(Push, pull, rotation, knee dominant, hip dominant, frontal plane)
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Program Set Up
1. Instant activity- 5 min (Low impact perceptual motor skill)
2. Warm-up- 10 Min
• Stationary Movement Control
• Locomotion
• Stationary Movement Control
• Locomotion
• Stationary Movement Control
• Locomotion
• Stationary Movement Control
• Locomotion
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Program Setup (Cont.)
3. Perceptual Motor Skill Activity (5 min)
4. Circuit or obstacle course: x2- 20 min
• Push
• Pull
• Rotation
• Knee dominant
• Hip dominant
• Frontal plane
5. Perceptual Motor Skill Activity 5 min
6. Locomotion Relay 5 min
7. Cool Down/Stretch 10 min
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Instant Activity: 5 Minutes
Low impact perceptual motor skill• Body Shapes (Body Awareness)• Wall Pushes (Proprioceptive
Awareness)
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Warm Up: 10 Minutes
1. Stationary Movement Control: 10 wall squats (wide)
2. Locomotion: March (Zig Zag)
3. Stationary Movement Control: 10 side bends (narrow legs)
4. Locomotion: Shuffle (wide body/arms))
5. Stationary Movement Control: 10 Hip raises
6. Locomotion: 10 crawls forward/10 crawls back
7. Stationary Movement Control: Lateral lunges
8. Locomotion: Skips (high and low)
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Perceptual Motor Skill Activity: 5 Minutes
• Partner touch relay (Tactile Awareness)• Blind Partner Mirror Drill (Auditory Awareness) • Hop/skip guesser cone course (Spatial Awareness)• Gear run jumping jacks (Temporal Awareness)
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Circuit or Obstacle Course: 20 min (2 Rotations)
1. Push (crawling, 2 hand throws)
2. Pull (climbing, dragging)
3. Rotation (rolling, throwing, swinging)
4. Knee dominant (climbing, stepping over, under, jumping)
5. Hip dominant (extending, picking up from the floor)
6. Frontal plane (shuffling, lateral movement)
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Perceptual Motor Skill Activity 5 min
• Balance reaches w/head movement (Vestibular Awareness)
• Fast feet whole body (Directional Awareness)• Partner Get Ups (Auditory Awareness)
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Final Activity/Stretch
• Locomotion Relay 5 min• Cool Down/Stretch 10 min
• The sounds of nature (Auditory Awareness)
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Do’s
• Keep energy high• Encourage interaction• Be sensitive to ability/fitness levels• Maximize opportunity for participation• Favor “challenges” over “competitions”
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Don’t
• Treat children like small adults• Expect rigid program implementation• Take unnecessary risks
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Maximize Fun and Results with Family Programs
1. Create programs that match the family’s needs
2. Always safety
3. Consider “non traditional” programming lens
4. Follow the do’s and don’ts!
© 2016 IDEA Health & Fitness Association. All Rights Reserved.
www.ideafit.com
Thank You!
Brett Klika
www.spiderfitkids.comwww.7minuteworkout.com