healthier athletes; let’s move!. train @ home 2 / special olympics

Healthier Athletes; Let’s Move!

TRAIN @ Home

2 / Special Olympics

EXERCISE GUIDE FEATURES• An overview of the importance of regular exercise

• The importance of warming up, doing the activity, and cooling down

• Different stretches to improve flexibility and to prevent injury

• Fun and exciting ways to improve the following 7 skill areas:

Speed and Agility

Power

Strength

Coordination

Balance

Flexibility

Aerobic Endurance

• A fitness plan to complete exercises throughout the week

• An exercise log to encourage and motivate one to exercise more often


Physical Activity

Goals:

• To help participants become aware of the health benefits of daily physical activity;

• To help participants to develop a plan for activity for themselves;


Physical Activity

• Move more.

• Vary your activities.

• Explore new physical activities; and

• Reward and acknowledge your efforts.


Physical Activity

Activity Wheel!


Many different activities can improve your health

1. Moderate exercise:

a. softball

b. bowling

c. yoga

2. Vigorous exercise:

d. running or jogging

e. biking

f. soccer


Why Exercise?


Benefits of Exercise

• Feeling better about yourself.

• Weight management and increased fitness level

• Lowered risk of heart disease, colon cancer, and type 2 diabetes

• Helps control blood pressure

• Better flexibility and posture

• Helps increase the strength of muscle and bones

• Prevents injuries

• Make you feel better with less worries.


Routine

Warm Up

Activity

Cool Down


Stretching is Important!

Before and After exercise!

• Dynamic Stretching

• Prepares muscle for activity

• Static Stretching

• Increases range of motion


Speed and Agility

Stair Races Compete against your family members to see

who can run up the stairs the fastest.

Record the best time and try to beat it the next time.


Power

Medicine Ball Toss

Leap Frog

Bowling

Plyometrics


Power

Plyometrics

1. Squat jumps

2. Forward box jumps

3. Lateral box jumps


Strength

Muscle Competition

Tug-of-war

Simon Says

Strength Workout


Strength

Strength workout

1. Use your own body weight to perform activities in 3 sets of 12 repetitions.

2. Pull-ups, push-ups, crunches, squats, jumping jacks, and lunges


Coordination

Juggling

Hop scotch

Tennis

Dribbling


Balance

Flamingos Stand Challenge

Tight Rope Walking

Freeze Tag


Balance

Balancing

1. Stand on your right leg and hold for 30 seconds without letting your left foot touch the ground.

2. Switch legs and stand on your left leg for 30 seconds without letting your right foot touch the ground.

3. To help yourself balance, hold your holds out to the side.

4. If this is too easy, close your eyes while trying to balance on one foot. 23 / Special Olympics

Flexibility

Sit and Reach

Limbo

Twister

Flexibility Yoga


Aerobic Endurance

Jump Rope

Hula Hooping

Biking

Running


Fitness Plan

• Exercise for at least 30 minutes every day

• Work on aerobic endurance or speed/agility 3 to 5 times a week

• Work on coordination, flexibility, and strength/power 2 or 3 times a week.

• Keeping a log

• Make more time for exercise!

• Get started and stick to it!


Sample Fitness Schedule


Exercise Log

Keep a log

• Date

• Type of activity

• Length of your exercise

Keeping track of your exercise every day encourages you to exercise more often. Make a goal to exercise 4-6 days a week.


Resources

Resources

Special Olympics- www.specialolympics.org

My Pyramid.gov- www.mypyramid.gov

American Heart Organization- www.heart.org

The American College of Sports Medicine (ACSM)- www.acsm.org

National Highway Traffic Safety Administration-

www.nhtsa.dot.gov


healthier athletes; let’s move!. train @ home 2 / special olympics

Documents

special olympics

benefits of exercise

activity static

activity cool

physical activity goals

exercise guide

exercise log

moderate exercise