Enhancing Youth Fitness

Circuits, Games, and Drills

http://www.youtube.com/user/oklahomastrength

Chat Williams, MS, CSCS*D, NSCA-CPT-AR*D

chat@oklahomastrength.com

POP QUIZ!• 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 performance?

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. 2008;299(20):2401-2405.

Ferraro KF, Thorpe RJ Jr, Wilkinson JA. The life course of severe obesity: Does childhood overweight matter? Journal of Gerontology 2003;58B(2):S110-S119.

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 2001;108(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 osteoarthritis.

• 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 Surveillance—United States, 2007 [pdf 1M]. Morbidity & Mortality Weekly Report 2008;57(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 day.

• 2: 5 days a week during the 7 days before the survey• 3: 1 or more days during an average week of school• 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 appealing

• 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 Trends5. Core Training4. Functional Fitness3. Educated and Experienced Fitness Professionals2. Special Fitness Programs for Older Adults1. Children and Obesity (Youth Programs)2008 Trends5. Core Training4. Strength Training3. Personal Training2. Children and Obesity (Youth Programs)1. Educated and Experienced Fitness Professionals2009 Trends 20105.Core Training 5. Core Training4. Strength Training 4. Personal Training3. Personal Training 3. Children and Obesity2. Children and Obesity (Youth Programs) 2. Strength Training1. 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

FitnessHealth Related: Better quality of life1. Flexibility2. Muscular Strength3. Muscular Endurance4. Cardiovascular Endurance5. Body Composition

Skill Related: Improve sports and motor performance1. Balance2. Coordination3. Agility4. Reaction Time5. Power6. Speed

Other Roles of The Personal Trainer/Fitness Professional (added)1. Provide Safe Environment For Kids2. Keep them in the “Game”3. Create Diverse Programs4. Keep It Fun

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 them

• 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 Dietician

• Life Long Fitness

NSCA Position Statement on Youth Resistance

TrainingA properly designed and supervised resistance training

program:

1. Safe for children

2. Can increase the strength of Children

3. Can help enhance motor fitness skills and sports performance of children

4. Can help prevent injuries in youth sports and recreational activities

5. Can help improve the psychosocial well-being of children

6. Can enhance the overall health of children

Strength TrainingNSCA 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 GoalsEducate 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 StaffDaylon Barnes, BS, CSCSJack Carter, MS, CSCS, NSCA-CPTSara Polston, MS, RD/LD, NSCA-CPTScott Reagan, NSCA-CPTChat Williams, MS, CSCS*D, NSCA-CPT-AR*D

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 semester• Fee based Program (accountability): $200 semester/approx. 16 weeks• 32 sessions = $6.25 per class• Second year: $80 a month

Initial Forms and Paper Work1) Parent and Child Contract Agreement 2) Health History Questionnaire 3) Liability Waiver Form

Fitness and Performance Evaluations• Girth Measurements and Skinfolds (waist/hip) and 2-site)• 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 circuit

• 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 program

What are the Kids saying?

• They like all of the staff – “we are a lot of fun”

• 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 Size”

Fitness with Limited Equipment

1. Stability Ball: $45-$552. Lebert Buddy System: $1393. Lebert Equalizer: $994. Dynamax Medicine Ball: $60-$805. Super Bands: $25-$406. Body Weight: FREE7. Total: $368 - $4138. 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 development

• 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, endurance.

Dynamic Warm-Up

• Walking Lunge• Butt Kicks • High Knee Pulls• High Knees• Carioca• Frankenstein's • Lateral Shuffle• Lateral Shuffle/180’s• Back Pedal

Hands-On

• Body Weight Exercises

• Stability Balls

• Lebert Buddy System

• Medicine Balls

• Games and Drills

Program DesignCircuits and Notes

Circuit 1: 1._____________________________2._____________________________3._____________________________4._____________________________5._____________________________Circuit 2:1._____________________________2._____________________________3._____________________________4._____________________________5._____________________________

Circuit Developed By Group

Exercise, Movement, and Component

1._____________________________2.

_____________________________3._____________________________4._____________________________5._____________________________

Games and Drills

• Relays: Open Field or Gymnasium – Great for challenging all components of fitness and motor skills.

• 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 Fleck

• Strength and Power For Young Athletes – Faigenbaum and Westcott

• Progressive Plyometrics For Kids – Chu and Faigenbaum

• 101 Conditioning Games and Drills For Athletes – Dawes and Mooney

• Weekend Warrior Video, Chat Williams

http://www.youtube.com/user/oklahomastrength