Fitness Protocols For Children.pptx

Fitness

1. Fitness Protocols For Children In Age Group of 5-18 Years

2. Age Appropriate Fitness Protocols and Guidelines for age 5-18 years 1. At least an average of 60 minutes per day of moderate-to-vigorous intensity physical activity , across the week; most of this physical activity should be aerobic . 2. Vigorous-intensity aerobic activities , as well as those that strengthen muscle and bone should be incorporated at least 3 days a week.

3. Activities for Age 5-8 yrs (Class 1-3) - Focus on Fundamental Movement Skills 1. Locomotor Skills : Walking, Running, Leaping, Jumping, Hopping / Skipping / Galloping, Sliding / Crawling / Rolling/rotating. 2. Manipulative Skills : Throwing, Catching, Bouncing / Dribbling, Trapping, Kicking with Hand / with leg , Volleying, Striking etc. 3. Body Management/Non-locomotor Skills : Curling, Stretching, Twisting / turning / spinning, Pushing / Pulling, Rocking, Swinging / pivoting, Balancing / counter balancing, Counter-tension etc.

4. Activity 1: Walking on Heels Having good balance is important for many everyday activities, such as going up and down stairs. Repeat for 20 steps. Activity 2: Crouch Forward & Backward How to Perform: 1. Get down into a crouching position. 2. Simply walk forward as far as you can, maintaining the crouch position. 3. Shoot for 30 seconds continuously and complete 3 sets 4. Repeat the same now in a backward position, i.e. try going back in the same crouching position.

5. Activity 3: Running & Jumping How to Perform : 1. Run Forwards /Backwards 2. Run Sideways 3. Jump with both feet 4. Jump from one foot to another Variations : 1. Run on the spot slowly and quickly 2. Jump or move from one spot to another

6. Activity 4: Animal Walk Crab Walk Bear Walk Snake Crawl Donkey Kick

7. Activity 5: Static Balance : Standing like a Stork Stand on one foot behind a sturdy chair, holding on for balance. Hold position for up to 10 seconds. Repeat 10-15 times. Repeat 10-15 times with another leg. Repeat 10-15 more times with each leg.

8. Activity 6: Skipping Activity 7: Throwing and Catching

9. Activity 8: Zigzag Running Place 5 cones in a zigzag pattern 3-5 feet apart. After 2 sets you'll take a 30 second break, then repeat for a total of 3 sets. Activity 9: Jumping Jacks

10. Activity 10: Shuttle Run Activity 11: Stretching Cat & Cow Pose Overhead Arm Stretch Shoulder Stretch Butterfly Stretch

11. Activity 12: Chasing Games ( Pakda Pakdi , Hide & Seek, Chain Chain , 7 Stones)

12. Activity 13: Relay Races (3 Legged Race, Lemon Race, Sack Race, Ball Carry)

13. Activities for Age 9-18 years (Class IV to XII) - Focus on Sports Skills Development Both fundamental and specialised skills and movement concepts are required in playing these games. Net-barrier : Badminton, Volleyball, Striking-fielding : Cricket, Baseball, Softball. Territorial-invasion : Basketball, Football, Soccer.

14. Suggested Fitness Exercises for Age 9-14 (Class 4-8) Endurance related Activities 1. Spot Running (improves Speed & Endurance & Core Strength) : As this is a warm-up, do this for 30 to 45 seconds. 2. Climbing Stairs (Endurance) 3. Walking on toes (Endurance) : Repeat for 20 steps. 4. Swimming (Endurance) 5. Jumping Jacks (Endurance) 6. March and Swing Your Arms (Endurance)

15. Strength related activities 1. Straight leg raises (strength) 2. Push ups on the wall (strength) 3. Long jump (strength) 4. Goal keeping (strength) Flexibility related Activities Calf Stretch Child’s Pose Knee to Chest Bend Down (Flexibility)

16. Balance related Activities Single Leg Stance : Hold 30 secs. Leg Swings : 10 on each side Walking on Lines of different Shapes : 20 Steps in each line.

17. Suggested Fitness Activities for age 15-18 (Class 9-12) Endurance and speed related Activities 800 m Race (Endurance) Brisk Walking (Endurance) Quick Air Punches (Endurance) 4*100/200/400 m Relay Race (Endurance & speed) Swimming (Cardio Endurance) Walking lunges (Muscular Endurance)

18. Strength related Activities Curl Up (core strength) Plank (core strength) Push ups (upper body strength) Squat (lower body strength) Flexibility related Activities Forward Bend (flexibility)

19. Yoga protocol for Age of 5-8 Years (Class 1-3)

20. Important Guidelines for Children: ✔ Children less than 6 years of age should not stay for more than 10 seconds in the final stage of any Asana. ✔ The total duration for kid’s Yoga session should not be more than 20 minutes. ✔ Children are advised not to do breath holding practices. ✔ Avoid extreme forward and backward bending asanas. ✔ If the child complains of any discomfort while practicing Yoga, may seek medical help

21. Yoga protocol for Age of 9-18 Years(Class 4-12)