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 selfesteem.
• 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 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 Experiences
The 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 Trainer
Targeting 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 performance
1. Balance
2. Coordination
3. Agility
4. Reaction Time
5. Power
6. Speed
Other Roles of The Personal Trainer/Fitness Professional (added)
1. Provide Safe Environment For Kids
2. Keep them in the “Game”
3. Create Diverse Programs
4. 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 Training
A 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 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
Scott Reagan, NSCA-CPT
Chat 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 Work
1) 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-$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-On
Getting 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 Design
Circuits 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