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Enhancing Youth Fitness Circuits, Games, and Drills http://www.youtube.com/user/oklahomastrength


Enhancing Youth Fitness Circuits, Games, and Drills http://www.youtube.com/user/oklahomastrength Chat Williams, MS, CSCS*D, NSCA-CPT-AR*D chat_at_oklahomastrength.com – PowerPoint PPT presentation

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Title: Enhancing Youth Fitness Circuits, Games, and Drills http://www.youtube.com/user/oklahomastrength

Enhancing Youth FitnessCircuits, Games, and
  • Chat Williams, MS, CSCSD, NSCA-CPT-ARD
  • chat_at_oklahomastrength.com

  • How many times a week did you participate in
    physical education classes during the week (grade
    school through high school)?
  • Was it required????
  • How many recess periods did you have during a
    school day?
  • How often did you ride your bike, play games,
    walk to school or spend all day outside playing?
  • Did you play team sports or individual sports?
  • Did you have a personal trainer/coach help you
    with improving your fitness or sports

Discussion Points
  • Youth Fitness Importance
  • Role of the Personal Trainer/Physical Educator
  • Designing a Program

Childhood Obesity (CDC Healthy Youth 2008)
  • Childhood obesity has more than tripled in the
    past 30 years.
  • Overweight children ages 5-10, 61 have one or
    more cardiovascular disease risk factors, 27
    have 2 or more
  • The prevalence of obesity among children aged 6
    to 11 years increased from 6.5 in 1980 to 19.6
    in 2008. The prevalence of obesity among
    adolescents aged 12 to 19 years increased from
    5.0 to 18.1.
  • Children and adolescents who are overweight are
    more likely to be overweight or obese as adults
    one study showed that children who became obese
    by age 8 were more severely obese as adults.
  • Ogden CL, Carroll MD, Flegal KM. High Body Mass
    Index for Age Among US Children and Adolescents,
    2003-2006. JAMA. 2008299(20)2401-2405.
  • Ferraro KF, Thorpe RJ Jr, Wilkinson JA. The life
    course of severe obesity Does childhood
    overweight matter? Journal of Gerontology
  • Freedman DS, Khan LK, Dietz WH, Srinivasan SR,
    Berenson GS. Relationship of childhood obesity to
    coronary heart disease risk factors in adulthood
    the Bogalusa Study. Pediatrics 2001108(3)712-718

Childhood Obesity (CDC Healthy Youth 2008)
  • Obese youth are more likely to have risk factors
    for cardiovascular disease, such as high
    cholesterol or high blood pressure. In a
    population-based sample of 5- to 17-year-olds,
    70 of obese youth had at least one risk factor
    for cardiovascular disease.
  • Children and adolescents who are obese are at
    greater risk for bone and joint problems, sleep
    apnea, and social and psychological problems such
    as stigmatization and poor self-esteem.
  • Obese youth are more likely than youth of normal
    weight to become overweight or obese adults, and
    therefore more at risk for associated adult
    health problems, including heart disease, type 2
    diabetes, stroke, several types of cancer, and
  • http//www.cdc.gov/healthyyouth/obesity/index.htm
  • For complete data and statistics, Please Visit
    the CDC Website

Physical Activity or Inactivity ?Youth Risk
Behavior Surveillance System (YRBSS)
  • Over half (54) of high school students (67 of 9
    grade students but only 41 of 12 grade students)
    attended physical education classes in 2007.
  • The percentage of high school students who
    attended physical education classes daily
    decreased from 42 in 1991 to 25 in 1995, and
    has remained stable at that level until 2007
    (30). In 2007, 40 of 9 grade students but only
    24 of 12 grade students attended physical
    education class daily.
  • Among the 54 of students who attended physical
    education classes, 84 actually exercised or
    played sports for 20 minutes or longer during an
    average class.
  • CDC. Youth Risk Behavior SurveillanceUnited
    States, 2007 pdf 1M. Morbidity Mortality
    Weekly Report 200857(No.SS-4).

Physical Inactivity
  • 65 did not meet recommended levels of physical
    activity (2)
  • 46 did not attend physical education classes (3)
  • 70 did not attend physical education classes
    daily (4)
  • 35 watched television 3 or more hours per day on
    an average school day.
  • 25 played video or computer games or used a
    computer for something that was not school work
    for 3 or more hours per day on an average school
  • 2 5 days a week during the 7 days before the
  • 3 1 or more days during an average week of
  • 4 5 days during an average week of school

WHY Environmental Challenges
  • Community Design Centered around the automobile,
    more difficult for children to play
  • Increased concerns about safety have limited time
    and areas for children to play outside
  • New technology conditioned young people to be
    less active and made sedentary lifestyles more
  • States and school districts have reduced the
    amount of time students are required to spend in
    physical education classes
  • Communities have failed to invest in adequate
    close-to-home physical activity facilities

What can be done?
  • Families
  • School Programs
  • After-School care programs
  • Youth sports and recreation programs
  • A community structural environment
  • Media campaigns
  • Fitness Professional Programs

Great News
  • ACSM Released top ten results of survey to
    reveal top trends by fitness professionals.
  • 2007 Trends
  • 5. Core Training
  • 4. Functional Fitness
  • 3. Educated and Experienced Fitness Professionals
  • 2. Special Fitness Programs for Older Adults
  • 1. Children and Obesity (Youth Programs)
  • 2008 Trends
  • 5. Core Training
  • 4. Strength Training
  • 3. Personal Training
  • 2. Children and Obesity (Youth Programs)
  • 1. Educated and Experienced Fitness Professionals
  • 2009 Trends 2010
  • 5.Core Training 5. Core Training
  • 4. Strength Training 4. Personal Training
  • 3. Personal Training 3. Children and Obesity
  • 2. Children and Obesity (Youth Programs) 2.
    Strength Training
  • 1. Educated and Experienced Fitness
    Professionals 1. Educated Professionals

Personal ExperiencesThe Health Club
  • Have been training youth for five years (10-16)
  • Other Health Club Trainers (Golf Teams, Tennis
    Team, Baseball Teams, Football Teams)
  • Youth Sweat
  • Fit Families
  • Fit Kids Club (Supervised Fitness Program)

Role of the Personal TrainerTargeting Components
of Fitness
  • Health Related Better quality of life
  • 1. Flexibility
  • 2. Muscular Strength
  • 3. Muscular Endurance
  • 4. Cardiovascular Endurance
  • 5. Body Composition
  • Skill Related Improve sports and motor
  • Balance
  • Coordination
  • Agility
  • Reaction Time
  • Power
  • Speed
  • Other Roles of The Personal Trainer/Fitness
    Professional (added)
  • Provide Safe Environment For Kids
  • Keep them in the Game
  • Create Diverse Programs

Benefits of a Fitness Program
  • Increased Strength
  • Improved Cardiovascular Fitness
  • Improved Sport and Motor Skills
  • Improved Body Composition
  • Increase in Bone Density
  • Increased Resistance to Injury
  • Improved Self-Esteem and Confidence

Program Suggestions
  • Be fun and creative
  • Stay alert
  • Motivate each kid differently
  • Educate the kids on the equipment while training
  • Consider NOT training siblings together
  • When are they ready, what age?
  • Be sensitive to overtraining, burnout, fatigue,
    and psychological needs

Other Program Variables
  • These can be discussed with the parents and with
    the kids during training
  • Daily Nutrition
  • Pre/Post Workout Meals
  • Rest/Sleep
  • Proper Hydration
  • Proper Safety Techniques
  • Refer out (Scope of Practice) Registered
  • Life Long Fitness

NSCA Position Statement on Youth Resistance
  • A properly designed and supervised resistance
  • program
  • Safe for children
  • Can increase the strength of Children
  • Can help enhance motor fitness skills and sports
    performance of children
  • Can help prevent injuries in youth sports and
    recreational activities
  • Can help improve the psychosocial well-being of
  • Can enhance the overall health of children

Strength Training
  • NSCA Youth Resistance Training Guidelines
  • (Faigenbaum et al, SCJ, 1996)
  • No minimum age
  • Qualified Instruction
  • 1-3 sets of 6-15 reps
  • 6-12 exercises
  • 2-3 times per week
  • Gradual progression
  • Vary program

Fit Kids Club at The Health Club
  • What is Fit Kids Club?
  • Fit Kids Club is a Supervised Fitness/Strength
    and Conditioning class for youth.
  • 4th and 5th graders Boys and Girls
  • Focus on overall general fitness including
    muscular strength/endurance, cardiovascular
    endurance, and motor skills including agility,
    balance, and coordination, power, speed, and
    reaction time.
  • Program Goals
  • Educate kids on fitness, health, and nutrition.
  • Provide youth with a positive exercise experience
  • Provide kids with the knowledge to continue a
    lifetime of fitness.
  • Health Club Staff
  • Daylon Barnes, BS, CSCS
  • Jack Carter, MS, CSCS, NSCA-CPT
  • Sara Polston, MS, RD/LD, NSCA-CPT

Fit Kids Club Details
  • Program runs all year (divided into semesters)
  • Classes are held twice a week for 50 minutes
    (Scheduling Issues)
  • Parents and kids must commit to the entire
  • Fee based Program (accountability) 200
    semester/approx. 16 weeks
  • 32 sessions 6.25 per class
  • Second year 80 a month
  • Initial Forms and Paper Work
  • Parent and Child Contract Agreement
  • Health History Questionnaire
  • Liability Waiver Form
  • Fitness and Performance Evaluations
  • Girth Measurements and Skinfolds (waist/hip) and
  • Motor Skills (Broad Jump, Pro-Agility, Banana
    Hurdle/20 seconds)
  • Muscular Strength/Endurance (Push-ups, Sit-ups,
    Pull-ups/Flexed Arm Hang, Grip Strength)
  • Other Sit and Reach and 12-minute run/walk

Program Content
  • Warm-up General Dynamic Warm-up or Game
    medicine ball tennis or reaction ball game
  • Workout Includes a combination or resistance
    training and motor skill development.
  • We will split them into groups or set up a
  • Equipment includes Bodyweight, Machine Exercises
    (kid size), dumbbells, agility ladders, cones,
    medicine balls, banana hurdles, BOSU balls, Core
    Pole, Tubing.
  • Games can also be incorporated
  • Cool-Down and Stretch

Program Miscellaneous
  • Marketing and Promotion Thursday Folders,
    Newspaper, mass e-mail to all hospital employees
    (we are a hospital based facility), promote at
    The Health Club.
  • Each Kid will get a T-shirt for completing the
  • What are the Kids saying?
  • They like all of the staff we are a lot of
  • Not boring - different games, drills, and
    exercises every class
  • They feel better and like to sweat!
  • Make new friends
  • They like that we have machines that are Kid

Fitness with Limited Equipment
  1. Stability Ball 45-55
  2. Lebert Buddy System 139
  3. Lebert Equalizer 99
  4. Dynamax Medicine Ball 60-80
  5. Super Bands 25-40
  6. Body Weight FREE
  7. Total 368 - 413
  8. Other Inexpensive Ideas _________________________

Hands-OnGetting Started
  • Younger Kids (9-12) Focus on Motor Skill
    Development/Body Weight Movements/Games and
    Drills focus on body weight movements like
    push-ups/pull-ups/dips/squats start working on
    form and technique
  • 12-14 Kids are more mature and start to accept
    and follow directions pertaining to resistance
    training start incorporating more free weights
    and start defining goals for all of the BW
    movements and resistance training exercises.
  • 12-14 Training becomes more sport specific when
    focusing on goals
  • 14-17 Intensity in training increases and
    workout sessions increase during the off-season
    Focus on 2 days of resistance training and 1 day
    of specific sport conditioning and motor skill
  • What I have noticed when the boys are around
    13-14 they really see the differences and what
    benefits a training program can provide, they
    want to train harder.
  • They are more focused whenever they do their
    performance testing speed, agility, strength,

Dynamic Warm-Up
  • Walking Lunge
  • Butt Kicks
  • High Knee Pulls
  • High Knees
  • Carioca
  • Frankenstein's
  • Lateral Shuffle
  • Lateral Shuffle/180s
  • Back Pedal

  • Body Weight Exercises
  • Stability Balls
  • Lebert Buddy System
  • Medicine Balls
  • Games and Drills

Program DesignCircuits and Notes
  • Circuit 1
  • _____________________________
  • _____________________________
  • _____________________________
  • _____________________________
  • _____________________________
  • Circuit 2
  • 1._____________________________
  • 2._____________________________
  • 3._____________________________
  • 4._____________________________
  • 5._____________________________

Circuit Developed By Group
  • Exercise, Movement, and Component
  • _____________________________
  • _____________________________
  • _____________________________
  • _____________________________
  • _____________________________

Games and Drills
  • Relays Open Field or Gymnasium Great for
    challenging all components of fitness and motor
  • Cat and Mouse
  • Dirty Bakers Dozen
  • Stability Ball War
  • Tug of War
  • Medicine Ball Tennis

Thank You!!Questions?
Suggested References
  • Strength Training for Young Athletes, Kraemer and
  • Strength and Power For Young Athletes
    Faigenbaum and Westcott
  • Progressive Plyometrics For Kids Chu and
  • 101 Conditioning Games and Drills For Athletes
    Dawes and Mooney
  • Weekend Warrior Video, Chat Williams
  • http//www.youtube.com/user/oklahomastrength
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