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Fitness
with uncontrolled hypertension, seizure disorders or a history of childhood cancer and chemotherapy, consult their provider for a modifi ed exercise program that takes any limitations into account. For kids with congenital heart disease, consult their cardiologist prior to beginning any exercise program. There are three types of physical
activities: muscle strengthening, bone strengthening and aerobic exercise (moderate-to-vigorous intensity). Struc- tured strength training is not necessary for the school-aged child, but can be incorporated as desired after the age of seven, or when a child has attained good balance and posture. In this age-group, muscle and bone strengthening can be attained through other play activities. Aerobic activities are the same across
age-groups, but length and intensity may vary according to the child’s experience. When beginning strength training at any age, certain guidelines should be fol- lowed as recommended by the American Academy of Pediatrics (AAP).
* A certifi ed trainer should supervise all kids with no greater than a 1-10 trainer-
child ratio.
* Sessions should take place approxi- mately twice a week for 30 minutes. No further benefi t is gained from four or more sessions per week.
* A warm-up and cool-down should be done with any strength-training session,
which could be a fi ve-minute walk or bike and static or dynamic stretching.
* Exercises should include all major muscle groups, with a focus on the trunk
(including lower back, gluteal and abdominals).
* Each exercise should be learned with a focus on proper technique through the full
range-of-motion and no or low-resistance. When using resistance, free weights are better than machines.
* When a child can perform 8 to 15 rep- etitions with proper technique, increase
weight in increments of ten percent, or up the number of repetitions with less weight to improve endurance.
* Compound exercises — those that in- clude multiple muscle groups in the same
Most children love to play and be active
movements — are especially benefi cial. One example of a compound exercise is the burpee, which improves aerobic capacity, upper-body strength and bone strengthening through a combination of repetitive push-ups to squat jumps.
Exercises for School-Aged Kids
* Walking/running/tag * Riding a bike
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