Thursday, June 19, 2014

Summer Exercise Ideas

Memorial Elementary School
Physical Education Summer Guide to Exercise

Exercise routines must be consistent in order to be effective.  Strength and cardiovascular endurance begin to decline after two days of inactivity.  With this in mind, as physical educators, we ask that our students continue on their quest to be physically fit for a lifetime by exercising throughout the summer months. 
Cardiovascular Endurance:
All of our students in grades 1-5 perform a daily fitness routine in class (running ¼ mile for grades 1-2 to ½ to 1 mile in grades 3-5).  We strive to get all children into the average fitness range as established by the President’s Council on Physical Fitness. Running should be around 2 minutes and 30 seconds or less per lap for a pace to be average and 1 minute and 30 seconds to be advanced.  Cardiovascular exercise not only strengthens the heart and lungs but also improves brain function and learning due to improved oxygen levels in the brain.  Please take advantage of the new facility at the Marshall Simonds Middle School.  Four times around the track is a mile.
Game Plan:
Begin each workout by jogging one lap to warm up the body.  Stretch out:  hamstrings (back of upper legs) by touching toes with straight legs, quadriceps (front of upper legs) stand and pull one leg behind, groin (inside of legs) lean side to side, Achilles, foot half on half off a curb pushing heel down and toes up.
Work Out:
Run as far as you can be sure to pace yourself, use a watch to track your progress.  If you are unable to jog the entire lap, walk the remaining part.  Repeat this for 2 laps 3-4 times per week.  Children usually have trouble pacing themselves and will often run as fast as they can until they can’t run anymore.  Encourage your child to start slow and finish fast.  Continue on this routine until one lap is accomplished.  Now begin jogging 1 lap and walking 1 lap for a total of 4 laps.  Repeat this for 2 weeks.  Progress to jogging 2 laps walk 1, jog 1 for 2 weeks.  Once jogging 4 laps is easy, concentrate on improving overall time.  Try to run a little faster each work out.  We call this a personal record. 
Cool Down:
Remember to cool down by walking 1 full lap to allow the blood flow to return  from the working muscles in your legs to your vital organs so you do not feel dizzy and/or light headed.

Daily Strength Routine:
-       Sit-ups for one minute with someone holding feet
-       Push-ups as many as possible without letting body touch ground, elbows make box corners.
-       Agility-sprint 20 yards down and back as fast as you can touching the line each change of direction.
-       Sit and reach-hamstring flexibility, bending and touching toes and working on reaching past toes in a sitting position with legs together.
Hydration:
Drink water before, during and after exercise.  Remember, exercising in high heat and humidity or profusely sweating for 2 hours or longer is the ONLY reason to re-hydrate with Gatorade.
Tips for Success:
-       Establish a routine and make exercising a family affair
-       Exercise early in the morning or late in the evening when it is cooler
-       Record your progress. Motivation is essential to success.
-       Refer to the back of this sheet for standards for each grade level.






NATIONAL AVERAGE FITNESS STANDARDS:  A score below this level indicates that your child needs more moderate daily exercise.  Please encourage your child to be more physically active.

BOYS
Age   Sit-ups   Sit and Reach   Push-ups     Pull-ups     1/4mile     ½ mile      1 mile     Shuttle
6          22               26c                 7             1           2:21                                  13.3
7          28               25c                 8             1           2:10                                  12.8
8          31                25c                           9             1                         4:22                    12.2
9          32               25c                12             2                           4:14                  11.9
10         35               25c               14             2                                        9:48         11.5
11         37               25c                15             2                                        9:20     11.1

GIRLS
Age   Sit-ups   Sit and Reach   Push-ups     Pull-ups     1/4mile     ½ mile      1 mile     Shuttle
6          23                27c                            6             1          2:26                                  13.8
7          25                27c                            8                  1                   2:21                                  13.2
8          29                28c                            9             1                         4:56                      12.9
9          30                28c                           12             1                           4:50                  12.5
10         30                29c                           13             1                                     9:48            12.1
11         32                29c                           11             1                                     9:20        11.5

NATIONAL HIGH FITNESS STANDARDS:  A score at this level or higher indicates that your child is maintaining a high fitness level.  Please continue to work hard.

BOYS
Age   Sit-ups   Sit and Reach   Push-ups     Pull-ups     1/4mile     ½ mile      1 mile     Shuttle
6          33               31c                 9                  2                    1:55                                 12.1
7          36               30c                14             4            1:48                                 11.5
8            40                 31c                        17             5                         3:30         8:31     11.1
9          41               31c                18             5                           3:30         7:57   10.9
10         45               30c               22             6                                       7:32          10.3
11         47               31c                27             6                                       7:11      10.0


GIRLS
Age   Sit-ups   Sit and Reach   Push-ups     Pull-ups     1/4mile     ½ mile      1 mile     Shuttle
6          32                32c                            9             2           2:00                                  12.4
7          34                32c                           14             2           1:55                                  12.1
8          38                33c                           17             2                          3:58        10:02        11.8
9          39                33c                           18             2                            3:53         9:30  11.1
10         40                33c                           20                 3                                                9:19         10.8
11         42                34c                           19                 3                                                9:02            10.5