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Fun family workouts boost health
1.
P R E
S E N T E D B Y ©2016IDEAHealth&Fitness Association.AllRightsReserved. www.ideafit.com Session 622: Fun, Fat-Burning Workouts to Get Families Moving- Together! Brett Klika CEO SPIDERfit Kids IDEA Personal Trainer of the Year
2.
© 2016 IDEA
Health & Fitness www.ideafit.com What You’ll Be Able to Do Monday 1. Train entire families together for fun fitness results. 2. Create value for these programs. 3. Understand considerations for whole-family fitness. 4. Decide who these programs work for. 5. Decide who these programs do not work for.
3.
© 2016 IDEA
Health & Fitness www.ideafit.com Why Would a Family Want This Program? Alternative to “sitting in the bleachers.” Engaging family time In lieu of babysitting Cultural “wellness” shift at home
4.
© 2016 IDEA
Health & Fitness www.ideafit.com Who Benefits Most from Family Fitness? Who do these programs work best for? • Families struggling with fitness • Understanding parents and children who need support • 1-off workout for fit family Who do these programs not work ideally for? • Highly competitive families • Individuals with individual health risks/needs • High stressed individuals using exercise as “me” time. • High performing, “type A” adults
5.
© 2016 IDEA
Health & Fitness www.ideafit.com Safety Competition Levels of capability (be able to divide) Assess level of supervision Asses ability of adults and children to self- regulate Environment (cars, big gym, etc.)
6.
© 2016 IDEA
Health & Fitness www.ideafit.com Non- Traditional Exercise Selection The Perceptual Motor Skills can be the great equalizer: The Perceptual Motor Skills 1. Body: Identify parts of the body and what they do. 2. Directional: Identify directions and orientation of direction. 3. Spatial: Understand how much space the body takes up 4. Visual: Using visual cues to create action 5. Temporal: Understand timing and rhythm 6. Vestibular: Orientation of head and body in space 7. Proprioceptive: Understand orientation of limbs in space and react to pressure feedback 8. Tactile: Understand and process touch 9. Auditory: Using auditory cues effectively
7.
© 2016 IDEA
Health & Fitness www.ideafit.com Traditional Exercise Selection 1. Locomotion: Ability to efficiently move between two points in various body orientations, speeds, and planes. 2. Stationary Movement Control: Ability to maintain proper postural integrity in different orientations in response to different loads while stationary. (Push, pull, rotation, knee dominant, hip dominant, frontal plane)
8.
© 2016 IDEA
Health & Fitness www.ideafit.com Program Set Up 1. Instant activity- 5 min (Low impact perceptual motor skill) 2. Warm-up- 10 Min • Stationary Movement Control • Locomotion • Stationary Movement Control • Locomotion • Stationary Movement Control • Locomotion • Stationary Movement Control • Locomotion
9.
© 2016 IDEA
Health & Fitness www.ideafit.com Program Setup (Cont.) 3. Perceptual Motor Skill Activity (5 min) 4. Circuit or obstacle course: x2- 20 min • Push • Pull • Rotation • Knee dominant • Hip dominant • Frontal plane 5. Perceptual Motor Skill Activity 5 min 6. Locomotion Relay 5 min 7. Cool Down/Stretch 10 min
10.
© 2016 IDEA
Health & Fitness www.ideafit.com Instant Activity: 5 Minutes Low impact perceptual motor skill • Body Shapes (Body Awareness) • Wall Pushes (Proprioceptive Awareness)
11.
© 2016 IDEA
Health & Fitness www.ideafit.com Warm Up: 10 Minutes 1. Stationary Movement Control: 10 wall squats (wide) 2. Locomotion: March (Zig Zag) 3. Stationary Movement Control: 10 side bends (narrow legs) 4. Locomotion: Shuffle (wide body/arms)) 5. Stationary Movement Control: 10 Hip raises 6. Locomotion: 10 crawls forward/10 crawls back 7. Stationary Movement Control: Lateral lunges 8. Locomotion: Skips (high and low)
12.
© 2016 IDEA
Health & Fitness www.ideafit.com Perceptual Motor Skill Activity: 5 Minutes • Partner touch relay (Tactile Awareness) • Blind Partner Mirror Drill (Auditory Awareness) • Hop/skip guesser cone course (Spatial Awareness) • Gear run jumping jacks (Temporal Awareness)
13.
© 2016 IDEA
Health & Fitness www.ideafit.com Circuit or Obstacle Course: 20 min (2 Rotations) 1. Push (crawling, 2 hand throws) 2. Pull (climbing, dragging) 3. Rotation (rolling, throwing, swinging) 4. Knee dominant (climbing, stepping over, under, jumping) 5. Hip dominant (extending, picking up from the floor) 6. Frontal plane (shuffling, lateral movement)
14.
© 2016 IDEA
Health & Fitness www.ideafit.com Perceptual Motor Skill Activity 5 min • Balance reaches w/head movement (Vestibular Awareness) • Fast feet whole body (Directional Awareness) • Partner Get Ups (Auditory Awareness)
15.
© 2016 IDEA
Health & Fitness www.ideafit.com Final Activity/Stretch • Locomotion Relay 5 min • Cool Down/Stretch 10 min • The sounds of nature (Auditory Awareness)
16.
© 2016 IDEA
Health & Fitness www.ideafit.com Do’s • Keep energy high • Encourage interaction • Be sensitive to ability/fitness levels • Maximize opportunity for participation • Favor “challenges” over “competitions”
17.
© 2016 IDEA
Health & Fitness www.ideafit.com Don’t • Treat children like small adults • Expect rigid program implementation • Take unnecessary risks
18.
© 2016 IDEA
Health & Fitness www.ideafit.com Maximize Fun and Results with Family Programs 1. Create programs that match the family’s needs 2. Always safety 3. Consider “non traditional” programming lens 4. Follow the do’s and don’ts!
19.
© 2016 IDEA
Health & Fitness www.ideafit.com Thank You! Brett Klika brett@spiderfitkids.com www.spiderfitkids.com www.7minuteworkout.com
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