This document discusses physical fitness and its importance, especially for children. It provides ways to implement fitness such as walking, running, swimming and sports. The document notes that childhood obesity has increased over the last 20 years and discusses causes such as poor eating habits and lack of exercise. Risks of childhood obesity include increased risk of heart disease, diabetes and breathing problems. The document provides tips for preventing childhood obesity through changing eating habits, increasing physical activity, and limiting snacking. It also provides instructions for exercises like sit-ups, push-ups, pull-ups and modified versions for children.

1. Physical Fitness Terry Joseph EDU 290

2. What is fitness? Good physical condition State of well being Fitness impacts every part of life Important to implement early with kids Kelsey E., Kid with Ball (Description), July 7, 2007 via Flickr, Creative Commons Attribution

3. Ways to Implement Fitness Countless amount of ways Walking Running Swimming Sports Biking Jim Bahn, High school swim meet, March 30, 2007 via Flickr, Creative Commons Attribution

4. Child obesity increasing last 20 years 25 million children overweight or obese Children 6 to 11 overweight: 18.8 percent Children 12 to 19 overweight: 17.4 percent. 33% watch 3 hours of TV a day Fitness and Kids http://www.aacap.org/cs/root/facts_for_families/obesity_in_children_and_teens http://www.ext.colostate.edu/pubs/foodnut/09317.html

5. Causes of Child Obesity Poor eating habits Overeating or binging Lack of exercise Family history of obesity Family or peer problems Colin Rose, Respect the Game, December 24, 2006 via Flickr, Creative Commons Attribtuion http://aspe.hhs.gov/health/reports/child_obesity/

6. Increases risk of heart disease High blood pressure Diabetes Breathing problems Sleeping problems Risks of Childhood Obesity http://aspe.hhs.gov/health/reports/child_obesity/

7. Change eating habits Control portions and consume less calories Increase physical activity Do not use food as a reward Limit snacking Prevention of Child Obesity

8. Kids and Weightlifting Should start lifting at 12-13 Want to start very lightweight Concentrate on technique Supervision Proper warm-up Julie V., Weightlifting – Singapore competing, May 23, 2010 via Flickr, Creative Commons Attribution

9. 2 to 3 times per week 20-30 minutes activity 10 minute cool down Kids and Weightlifting cont.

10. Sit-Up/Curl-Up Lie on back Arms across chest/behind head Partner holds feet down Bring elbows to knees Drop shoulder blades to floor Hector Alejandro, Fall 2009 PFA 006, November 4, 2009 via Flickr, Creative Commons Attribution

11. Sit-Up/Curl-Up cont. Controlled movement Pace yourself There are many variations Istolethetv, upside down, April 25, 2009 via Flickr, Creative Commons Attribution

12. Push-Up Lie chest down, feet together Legs straight, toes under feet Straighten arms as you push up Pause Lower body, chest touches ground Mike Baird, two-girls-exercising-cayucos-beach1, February 14, 2007 via Flickr, Creative Commons Attribution

13. Push-Up cont. Keep back straight Knees off floor Breathing is important Many variants Gobi, Push, November 16, 2007 via Flickr, Creative Commons Attribution

14. Pull-Up/Chin-Up Pull-Up=palms facing away Chin-Up=palms facing you Chest up, shoulders back Look up or at bar Elbows to the floor The U.S. Army, www.army.mil, July 8, 2010 via Flickr, Creative Commons Attribution

15. Modified Pull-Up Hold legs straight out Add weight Hand variations Pull knees up while pulling up Hector Alejandro, PT inside CRC 091, February 10, 2010 via Flickr, Creative Commons Attribution

16. Flexed Arm Hang Mount the bar Palms facing away or towards you Chin above bar Hold, 15 second minimum/70 sec. maximum JayelAheram, Maseton Pulling Up, July 3, 2008 via Flickr, Creative Commons Attribution