APPROPRIATE PHSYCIAL ACTIVITY FOR CHILDREN: EXECUTIVE SUMMARY
BRIGHT FUTURES AT GEORGETOWN UNIVERSITY (2004)
SUMMARY GUIDELINES
1. Elementary school age children should accumulate at least 30 to 60 minutes of age and developmentally appropriate physical activity from a variety of physical activities on all or most days of the week
2. An accumulation of more than 60 minutes, and up to several hours per day, of age and devleopmentally appropriate activity is encouraged for elementary school age children.
3. Some of the child's activity each day should be in periods lasting 10 to 15 minutes or more and include moderate-to-vigorous activity. This activity will typically be intermittent in nature involving alternating moderate-to-vigorous activity with brief periods of rest and recovery.
4. Extended periods of inactivity are inappropriate for children.
6. A variety of physical activities selected from the Physical Activity Pyramid are recommended for elementary school children.
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HABITS THAT FORM A HEALTHY FOUNDATION
Body Logic (pg. 9)
Neil Wolkodoff, Ph. D.
regular exercise
adequate sleep
a good breakfast
regular meals
weight control
abstinence from smoking and drugs
moderation in alcohol use
FITNESS GUIDELINESS
By CHRIS JOHNSON, ATC
SPORTSCARE
JANUARY, 2004
WCA HOSPITAL
JAMESTOWN, NY
It has been estimated that half of all Americans are overweight. Many experts believe this is due to a decline in regular physical activity. Television, video games, and the internet may be partially to blame. However, working longer hours and relying on fast food chains and convenience stores for meals may also be contributing. In the last ten years the average weight of an American adult has gone up 15 pounds. Even new sports stadiums have had to make their seat wider to accommodate a general trend towards obesity.
Recent research has shown that a regular exercise program will not only make us look better and feel better, but it can also prevent serious health problems such as heart disease, stroke, diabetes, certain types of cancer, and high blood pressure.
The American College of Sports Medicine has developed guidelines for exercise to maintain and improve cardiovascular health and muscular fitness. This also includes recommendations for weight control.
Cardiovascular Fitness and Weight Control:
1. Three to five sessions of aerobic exercise per week for 20 – 60 mins.
· This should be done at an intensity of 65– 85% max. heart rate.
(This formula has been modified from the original article to reflect current
research.)
· Max. heart rate = (207 - (.7 x your age)
THZ = MHR X .65 to MHR X .85
EXAMPLE: 32 year old female
(207 -22 ) x .65 = 120 beats per minute
to
(207 - 22) x .85 = 157 beats per minute
· According to the experts, an individual can achieve the same benefit by doing two to six 10 minute sessions of aerobic activity throughout a given day as opposed to one loner session.
· As with any exercise program the individual should begin with low intensity exercise and gradually build to more intense sessions.
· Types of aerobic exercise: Brisk walking, jogging, stair machine, swimming, and riding a bike.
· These types of exercise burn calories at a steady level:
Bike – 6.5 calories/minute
Stairs – approx. 7-8 calories/minute
Walking – 5.85 calories/minute
Running – 9.1 calories/minute
Swimming – 7.41 calories/minute
Muscular Strength:
1. Two or Three sessions of resistance training per week.
· One set of 10 repetitions for each major muscle group for most adults. Persons who are older may benefit from 10-15 repetitions.
· Major muscle groups include the thighs, calves, shoulders, chest, abdomen, and back.
· Each set should utilize a weight that brings the individual to near fatigue by the end of the set.
· Resistance training sessions should not last longer than 30 minutes, since individuals tend to withdraw from programs which last longer.
Flexibility Training
1. Two or three days per week of flexibility exercises.
· At least four repetitions per major muscle group.
· Each stretch should be held for 20 – 30 seconds.
· The stretches should be static (held) and should
NEVER involve bouncing (ballistic).
Individuals who participate in a program that utilizes the three components of cardiovascular fitness, muscular strength, and flexibility, will be better prepared to prevent potential health problems and control their weight. Injury prevention and a better sense of well being are also associated with regular exercise. Before beginning any exercise program it is strongly recommended that individuals consult with their physician.
