506 Kids Energy Boost By: Tinoca (Cristina Senra) Facebook: YoguitosTinoca

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1 1 506 Kids Energy Boost By: Tinoca (Cristina Senra) Facebook: YoguitosTinoca Kids and teens are busy, have strict timetables and goals to achieve. The new concept of time brings the constant need to adjust and adapt, a constant need of occupation and consumption. New worries are emerging, old worries are being emphasized. In addition to the problems caused by poor food habits (obesity, diabetes, cardiac diseases, bulimia, anorexia, etc.), we also deal with behavior problems (anxiety, hyperactivity, anger, depression, etc.) For teens, there s also a lack of exercise programs if they are not involved with sports competition. Most of them don t want to do programs they were doing when they were kids, yet they can t engage in the classes/programs at health clubs and gyms for adults. We all acknowledge the importance of exercise. The latest guidelines of the American Academy of Pediatrics (AAP) are: o Kids & Teens should get 60 minutes of moderate to vigorous physical activity (MVPA) every day. o Be sure to include vigorous- intensity aerobic activity on at least 3 days per week. o A well- designed fitness program includes strength, aerobic, plyometric, flexibility and agility training. That s why I put together the KIDS ENERGY BOOST. This program is based in cross training modalities that will use circuits with equipment; high- low format with intensive aerobic skills and smooth stretch and yoga postures; fitness and of course, FUN. If you want to be involved with programming for kids and teens, take time to understand motor development principles and theories. Recognize their physiologic, anatomic, psychological and emotional maturation. Be willing to adapt, use and offer possibilities that maximize responses. Be prepared - OVER PLAN. For helping me to over plan I use my READINESS CHART. Have Ex: lack of leg strengh; agility Need Ex:Quad; Glutes; Posterior; Acgon Ex: Animal flow movents; Plyometrics

2 By answering three basic questions (What do they have? What do they need? What action should be taken?) and using fun as the perfect camouflage, I prepare each session with a specific focus, adjusting the goals that were defined and expecting particular results. Major Goals for Kids Energy Boost Program: It s not a new concept, but its significance on the daily living scenario is urgent. Physical literacy by definition is the motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activities for life. Physical literacy highlights the development of basic motor skills throughout childhood and suggests these skills form a foundation for future sport and/or physical activity participation. Fundamental movement skills o Locomotor skills include movements like running, jumping, hopping, skipping and galloping. o Object control skills include throwing, kicking, catching and striking Yes, we are talking about basic functional training. Yes, it s imperative to add movement, skills, abilities, and expression to their motor dictionary. United States Olympic Committee American Development Model (ADM) o Universal access to sport and physical activity opportunities o Encourage multi- sport participation o Educated coaching at all levels of sport o Emphasis on fun, engagement of coaches and athletes, and developmentally appropriate skills acquisition and training o Development of fundamental movement skills and physical literacy Following the ACSM guidelines, plyometric and strength training are also priority on this program. Plyometric and strength training can be a safe, effective and fun activity for children and adolescents, provided that the program is properly designed, sensibly progressed and supervised by qualified professionals. Importance of Plyometric Definition: Exercises that link strength with speed of movement to produce power. o Plyometric training conditions the body through dynamic, resistance exercises. o This type of training typically includes hops and jumps that exploit the muscles cycle of lengthening and shortening to increase muscle power. o Starts with a rapid stretch of a muscle (eccentric phase) followed by a rapid shortening of the same muscle (concentric phase). 2

3 3 Benefits o The nervous system is conditioned to react more quickly to the stretch- shortening cycle. o Enhances a child s ability to increase speed of movement and improve power production. Attention o There is the potential for injury to occur if the intensity and volume of the training program exceeds the abilities of the participants. o Kids and teens should develop an adequate baseline of strength before participating in a plyometric training program, or they should simply begin plyometric training with lower intensity drills and gradually progress to higher intensity drills over time. Guidelines o Beginning with one to three sets of six to 10 repetitions on selected upper body (e.g. medicine ball chest pass) and lower body (e.g. double leg hop) exercises twice per week on nonconsecutive days seems reasonable. o When youth are initially exposed to plyometric exercises, it may be beneficial to perform fewer repetitions and provide real- time feedback after each repetition to ensure the development of safe and correct movement patterns. o Plyometric exercises are performed quickly and explosively. o Modifying the program over time will help to maximize enjoyment, optimize gains and prevent overtraining. o Children and adolescents should be provided with specific information on proper exercise technique, rate of progression and safe training procedures (e.g. technique- based progression). o Also, children and adolescents must wear supportive athletic footwear and plyometric exercises should be performed on surfaces with some resilience. o Plyometrics are not intended to be a stand- alone exercise program. o Regular participation in a plyometric training program may also help to strengthen bone and facilitate weight control. o Furthermore, well- rounded fitness programs that include plyometric training have been found to decrease the risk of sports- related injuries. Importance of Strength Definition o Strength training is a specialized form of physical conditioning that involves the progressive use of a wide range of resistive loads and a variety of training modalities. Benefits o Improve the musculoskeletal strength and general fitness. o Effective weight loss strategies. o During adolescence, training- induced strength gains may be associated with increases in muscle size, but this is unlikely to happen in prepubescent children who lack adequate levels of muscle- building hormones.

4 Attention o There is the potential for serious injury if safety standards for youth strength training, such as competent supervision, qualified instruction, safe equipment and age- related training guidelines, are not followed. o Children and adolescents can participate in strength training programs provided if they have the emotional maturity to accept and follow directions. o Overriding emphasis of any youth strength- training program should be on proper technique and safety, not on how much weight can be lifted. Guidelines o Although there is not one optimal combination of sets and repetitions for all children and adolescents, one to three sets of six to 15 repetitions performed two to three times per week on nonconsecutive days have been found to be reasonable. o Beginning with one or two sets of 10 to 15 repetitions on several upper and lower body exercises that focus on the major muscle groups will allow room for progress to be made. o Gradually increase the weight or the number of sets. o Not all exercises need to be performed for the same number of sets and repetitions, youth with strength training experience may progress to 2 to 4 sets of 6 to 12 repetitions with a heavier weight provided progression is based on technical competency. o As training experience increases, young athletes may be introduced to periodic phases of lower repetition ranges and heavier weights. o All youth strength training programs must be closely supervised by knowledgeable professionals who understand the uniqueness of children and have a sound comprehension of youth strength training guidelines. o The exercise environment should be safe and free of hazards and all participants should receive instruction regarding proper exercise technique (e.g. controlled movements), safe training procedures (e.g. sensible starting weights), and weight room etiquette (e.g. adherence to safety rules). Considerations when developing the sessions: 8 Characteristics of teens, environment, space 8 Characteristics of the circuit and/or interval (number of stations, purpose, work cycle, equipment, etc.) 8 Have Need Action 8 Over plan 8 Alignment / Posture 8 Training evaluation 8 Scoreboard and intensity control 8 You are THE teacher, focus on: o Your instruction o Communication o Performance o Observation and intervention 8 Be creative! (With justification) 8 Readjust if needed 4

5 5 Challenge them physically, psychologically, socially. Give them the confidence to go even further; the will to try harder; the love to bring them close. Andrea Stracciolini & Michele LaBotz - Training Healthy Youth Athletes. ACSM Fit Society Page, Vol 17/Number3/Dec 2015 Anthony Luke - Brain games. ACSM Fit Society Page, Vol 16/Number4/Dec 2014 Brad A. Roy - Exercise and the Brain: More Reasons to Keep Moving. ACSM Fit Society Page, Vol 16/Number4/Dec 2014 Faigenbaum, A. and Micheli, L. Youth Strength Training. Indianapolis, IN: American College of Sports Medicine; Faigenbaum, A. and Chu, D. Plyometric Training for Children and Adolescents. Indianapolis, IN: American College of Sports Medicine; Greg Chertok- Exercise and Mood. ACSM Fit Society Page, Vol 16/Number4/Dec 2014 James MacDonald- Q&A. ACSM Fit Society Page, Vol 16/Number4/Dec 2014 James MacDonald- Q&A. ACSM Fit Society Page, Vol 17/Number3/Dec 2015 Joseph E. Donnelly; Charles H. Hillman; Darla Castelli; Jennifer L. Etnier; Sarah Lee; Phillip Tomporowski; Kate Lambourne and Amanda N. Szabo- Reed. - Physical Activity, Fitness, Cognitive Function, and Academic Achievement in Children: A Systematic Review. American College of Sports Medicine. Position Stand msse.org Rebecca A. Battista - Physical Literacy: Children the ABCs of Movement. ACSM Fit Society Page, Vol 17/Number3/Dec 2015