< PreviousTypes of Activity The key guidelines (from the Department of Heath & Human Services ) for school-aged children and adolescents focus on three types of activity— aerobic , muscle strengthening , and bone strengthening . Each has important health benefits. Certain activities can be aerobic as well as muscle or bone strengthening. Aerobic Activities ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Muscle-Strengthening Activities ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Bone-Strengthening Activities ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ Source: The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services (HHS). www.newpathlearning.com © Copyright NewPath Learning. All Rights Reserved. 94-6936Aerobic Activities Aerobic activities are those in which you rhythmically move large muscles for a sustained period of time. Aerobic activities increase cardiorespiratory fitness. Children and adolescents ages 6 through 17 years should do 60 minutes or more of moderate-to-vigorous physical activity daily. Vigorous-Intensity Aerobics It is important to include vigorous-intensity activities in your exercise routines because they lead to even greater improvement in cardiorespiratory fitness. Vigorous-intensity activity will make you heart beat much faster and you will breathe much harder than normal. Moderate-Intensity Activities • Brisk walking • Bicycle riding • Kayaking, hiking, swimming • Baseball, softball or similar sports • Gymnastics or tumbling • House and yard work • Playing some video games that include continuous movement • Brisk dancing Vigorous-Intensity Activities • Running • Bicycle riding up a steep hill • Active games involving running and chasing, such as football • Jumping rope • Cross-country skiing • Sports such as soccer, basketball, swimming, tennis • Vigorous dancing • Martial arts Moderate-Intensity Aerobics Some aerobic activites are more intense than others. When doing moderate-intensity activity, you’ll notice that your heart is beating faster than normal and you are breathing harder than normal. Some activities, such as bicycling, can be moderate or vigorous intensity, depending on the level of effort. Source: The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services (HHS). www.newpathlearning.com © Copyright NewPath Learning. All Rights Reserved. 94-6937Aerobic Activities Moderate-Intensity Aerobics _____________________________________________________________________________ _____________________________________________________________________________ Vigorous-Intensity Aerobics _____________________________________________________________________________ _____________________________________________________________________________ List Moderate-Intensity Activities List Vigorous-Intensity Activities • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ Source: The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services (HHS). www.newpathlearning.com © Copyright NewPath Learning. All Rights Reserved. 94-6937Muscle Strengthening Muscle-Strengthening Muscle-strengthening activities make muscles do more work than usual during activities of daily life. This is called overload , and strengthens the muscles. Muscle- strengthening activities can be unstructured and part of play, such as playing on playground equipment, climbing trees, and playing tug-of-war. Or they can be structured, such as lifting weights or working with resistance bands. Benefits of Strength Training American youth vary in their physical activity participation . Some do not participate at all, others participate in enough activity to meet the key guidelines, and some exceed the key guidelines. One practical strategy to promote activity is to replace sedentary behavior with activity whenever possible. Where appropriate and safe: • walk or bicycle to school or the bus stop instead of riding in a car • participate in age-appropriate sports or games instead of watching sporting events on television Muscle Strengthening Activities • Games such as tug of war • Resistance exercises using body weight, resistance bands, weight machines, hand-held weights • Rope or tree climbing • Climbing on playground equipment • Some forms of yoga Source: The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services (HHS). www.newpathlearning.com © Copyright NewPath Learning. All Rights Reserved. 94-6938Muscle Strengthening Source: The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services (HHS). Muscle-Strengthening _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ Benefits of Strength Training _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ List Muscle Strengthening Activities • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • _____________________________________________ • _____________________________________________ • _____________________________________________ • _____________________________________________ • _____________________________________________ www.newpathlearning.com © Copyright NewPath Learning. All Rights Reserved. 94-6938Bone Strengthening Bone-Strengthening Bone-strengthening activities produce a force on the bones of the body that promotes bone growth and strength . This force is commonly produced by impact with the ground . Running, jumping rope, basketball, soccer, tennis, and hopscotch are all examples of bone-strengthening activities. As these examples illustrate, bone-strengthening activities can also be aerobic and muscle strengthening. As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week. What about swimming and biking? Swimming, which is good for your heart and other muscles, isn’t the best choice for building bones. Ever notice how you feel a lot lighter in a pool? Water cuts down on the pull of gravity, so your bones don’t really get a good workout. Biking is also not an activity that’s best for your bones. Just like water, the bike is actually doing the work for you. These activities are fun, though, and good for your health! Just make sure you mix in some best-for-bones activities too. Bone-Strengthening Activities • Hopping, skipping, jumping • Jumping rope • Walking & Running • Sports that involve jumping or rapid change in direction like soccer, basketball, volleyball, gymnastics and tennis Source: The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services (HHS). www.newpathlearning.com © Copyright NewPath Learning. All Rights Reserved. 94-6939Bone Strengthening Bone-Strengthening _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ What about swimming? _____________________________________________________________________________ _____________________________________________________________________________ What about biking? _____________________________________________________________________________ _____________________________________________________________________________ • _______________________________________ • _______________________________________ • _______________________________________ • _______________________________________ • _______________________________________ • _______________________________________ • _______________________________________ • _______________________________________ • _______________________________________ • _______________________________________ • _______________________________________ List Bone-Strengthening Activities www.newpathlearning.com © Copyright NewPath Learning. All Rights Reserved. 94-6939Getting & Staying Active Get Moving! Aerobic activities are those in which young people rhythmically move their large muscles for a sustained period of time. Running, hopping, skipping, jumping rope, swimming, dancing, and bicycling are all examples of aerobic activities. Aerobic activities increase cardiorespiratory fitness . Children often do activities in short bursts, which may not technically be aerobic. However, the Guidelines uses the term aerobic to refer to these types of activities, even if they are done only briefly. Take a Class Play Active Games Walk the Dog Play at a Park Take a Hike Help with Chores Stretch at Home Ride Bikes Have Fun! Source: The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services (HHS). www.newpathlearning.com © Copyright NewPath Learning. All Rights Reserved. 94-6940Getting & Staying Active Source: The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services (HHS). Get Moving Everyday! _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ List Activities • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ • __________________________________ www.newpathlearning.com © Copyright NewPath Learning. All Rights Reserved. 94-6940Playing Sports The key guidelines for school-aged children and adolescents focus on three types of activity —aerobic, muscle strengthening, and bone strengthening. Each has important health benefits. Certain activities can be aerobic as well as muscle or bone strengthening. Go Team! Group Sports Aerobic activities are those in which young people rhythmically move their large muscles for a sustained period of time. Basketball, football, soccer, baseball and volleyball are all sports that involve aerobic activities. Aerobic activities increase cardiorespiratory fitness. One-on-One Bone-strengthening activities produce a force on the bones of the body that promotes bone growth and strength. This force is commonly produced by impact with the ground. Running, walking, jumping rope, tennis, gymnastics and hopscotch are all examples of bone-strengthening activities. As these examples illustrate, bone-strengthening activities can also be aerobic and muscle strengthening. Source: The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services (HHS). www.newpathlearning.com © Copyright NewPath Learning. All Rights Reserved. 94-6941Next >