Review these resources and be creative: https://forkidsplus.com/fitness-for-kids

Review these resources and be creative:

Fitness for kids: 25 cardio activities to do with your kids


https://www.childrens.com/health-wellness/indoor-and-at-home-exercises-for-
kids#:~:text=Indoor%20exercises%20for%20kids&text=Stream%20kid%2Dfriendly%20
workout%20videos,Jumping%20jack
https://www.stanfordchildrens.org/en/topic/default…
https://kidshealth.org/en/parents/fitness-6-12.htm…
Please construct a home based cardiovascular fitness outcome training session for your
‘students/clients’ who are 9 year old boys and girls. You can only train them remotely;
there is no in person instruction. You are relying on them and their caregivers to be able
to execute a 45 minute training session to develop their cardio. Use the HPE Modified
Fitness Program-Lesson Plan to submit your training session, Also, address these items
in your submission:
– where should they do the cardio
– what equipment do they need
– describe the activities (name of activity and brief description) be sure to include
intensity level and length of time
– how will you deliver the instructions; ie in written form through a google classroom
assignment, an attachment in an email? or would you create a video for instruction?
– how will you know they complete the assignment? Example, video or picture upload,
or a reflection. Describe how you know they completed the activity and how you can
assess scoring of the activity.

Circuit Training- This week we will be focusing on circuit training. Circuit tra

Circuit Training-
This week we will be focusing on circuit training. Circuit training is a workout method that involves rotating through several different exercises for a certain amount of time or number of repetitions, with little to no rest. You go from one exercise station to another, targeting various muscle groups.
Here are some key points about circuit training:
1) In circuit training, you move through a sequence of up to 10 exercises, each focusing on different muscle groups. You complete a set of exercises for a specific number of repetitions or a set amount of time. Then, without much rest, you swiftly transition to the next exercise station.
2) Time-Efficient: An entire circuit session can usually be completed in just 30–45 minutes. So, if you’re short on time but want an effective workout, circuit training is a great choice. 3) Increased Strength: Circuit training targets both upper and lower body muscles, helping boost overall strength.
4) Weight Loss: By combining strength and cardiovascular exercises, circuit training aids in improving body composition—building muscle and shedding fat.
Workout-
7 stations, 2 rounds, 1min and 30sec each station- Rest can be anywhere from 10-30sec depending on your level of fitness. 1) Walking Lunges from one cone to another and jog back.
2) Cross-Lunges 10x, High Knees 10x
3) Plank Saw 10x, Shoulder Taps 10x
4) Mountain Climbers 20x, Prone Jack side Jumps 20x
5) Walkouts 10x, Cross punches (across body) 10x
6) Squats 10x, Shoulder press 10x (let’s get creative on what you use as weighs)
7) ABS —-> Your choice, choose 2 new exercises. 20x each.
Cool Down and Stretch After you complete the workout include the following questions in your exercise log, don’t forget to include the FIIT details! What type of equipment did you use for station number 6 that required some type of weight added? What are some of the differences you see when working out on your own vs working out with an instructor present?

This week’s theme is an important one and I know that many of you have body comp

This week’s theme is an important one and I know that many of you have body composition improvements that you are hoping to achieve this semester. Committing to drinking more water and drinking less of everything else may be one of the most effective action steps you can take toward improving body composition. If you are already incorporating this important change in your health, it doesn’t hurt to recommit to how valuable it is to your health either!
Please answer the following questions for your discussion assignment this week and respond to at least 2 classmates. (Please have your initial post in by Wednesday)
1. Is drinking enough water each day an easy or a difficult task for you? 2. What drinks do you drink too much of? Energy drinks, sodas, coffee, sweet tea, fruit juice or alcohol? Or are these types of beverages very infrequent each day and each week?
3. What are the biggest problems with consuming too much from the list of beverages above and not enough water?
4. What would be your best piece of advice for someone in our class who really doesn’t like water, doesn’t get enough water and still drinks too much of the other stuff?

Workout- Please complete this 8 Station Circuit, for 2 rounds, 40 seconds each s

Workout-
Please complete this 8 Station Circuit, for 2 rounds, 40 seconds each station. Please limit rest to 10-30secs only. If any of these exercises are unfamiliar to you, please look up a video on how to properly do it. If you need to modify anything, please do and write it in your log. This is a dumbbell workout, if no weights are available, please use anything you may think of for added weight. 1) Dumbbell Back Row – (Both arms at the same time)
2) Dumbbell Single arm Row – (Use a chair for this one if no bench available)
3) Dumbbell Chest Press – (Please use a bench or you can lay on the ground. Get creative!)
4) Dumbbell Chest Fly – (Please use a bench or you can lay on the ground. Get creative!)
5) Sumo Squat – (Feet should be wider apart than hip width)
6) Dumbbell Swing – (This exercise works your hamstrings and low back) 7) Scissor Kicks – (May place hands behind your back on the ground for added support)
8) Leg swings – (Place hands under low back for added support when swinging legs back and forth)
-Cool Down and Stretch-
At the end please Complete Exercise Log!!!

This is the thread that you need to respond to at least 2 classmates each week.Y

This is the thread that you need to respond to at least 2 classmates each week.You will not get full points without this part of the discussion being met. Remember to get your personal response done by Wednesday!!
1. What is the biggest area with regards to exercise and fitness that you need to FOCUS on this week?
2. What is the biggest variable in your eating habits that you need to FOCUS on to make your eating more healthy?
3. Do you consider yourself an overall FOCUSED individual, or do you struggle with this in your life?
4. Are you more FOCUSED in certain areas than other areas of your life? For example you FOCUS on school, homework and good grades but do not focus on regular exercise or clean eating? Or you FOCUS on family and other people more than on yourself?
5. Find and share a mantra or quote with the class to help keep you focused.

Pyramid Workout This week we are trying a pyramid workout. This type of workout

Pyramid Workout
This week we are trying a pyramid workout. This type of workout is great because you don’t need any equipment and it can be based on just using you own body weight. If you want more of a challenge, you can add dumbbells to most of these exercises. Remember not only can dumbbells make these exercises tougher but also the intensity in which you work out in. Anytime you are unsure of what the exercise looks like please look it up online and find the proper form for that exercise.
Complete these exercises 3 times through (Do more if you need a little tougher workout)
5 Burpees
10 Push ups
15 Squats
20 Lunges (10 each leg)
25 Jumping Jacks
30 Mountain climbers
35 Abdominal curls
40 second Plank
As always start with a dynamic warm up and finish with at least 5 minutes of stretching!
Total time for this circuit completed 3 times = around 30-35 minutes
When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details! Most importantly …Get that workout in!!!!!

Perform each exercise for 12 reps! Do 60 seconds of cardio in between each exerc

Perform each exercise for 12 reps!
Do 60 seconds of cardio in between each exercise.
1) Reverse lunge to front kick (12 each leg)-Step back into the lunge.
1 minute high knees
2) Push-up (lift arm at the top)-6 each arm, 12 total. If lifting your arm is too challenging, just do push-ups.
1 minute high knees
3) Lateral lunges (6 each side)-side to side
1 minute high knees
4) Tricep presses (12)-use a chair if you do not have weights
1 minute high knees
5) Sumo squat with heel lift (12)-squats with toes turned out
1 minute high knees
6) Side plank with hip raise (12 each side)
1 minute high knees
7) Scissor kicks abs (12 each leg)
1 minute high knees
Repeat everything 2 times. You can change the cardio to jumping jacks, skaters, or skiers. Anything works, your choice of which cardio exercise you want to add.
Please enter your detailed exercise log here!!!! Please include your intensity, time, and heart rate. Which was your favorite exercise? Which was your least favorite exercise? How challenging was adding a minute of cardio after each exercise?