Fitness for Most of Us: At Home on a Shoestring

Fitness for Most of Us: At Home on a Shoestring Matthew Cummiskey, Ph.D. Michelle Boire, MA, CSCS, NSCA-CPT Carl Palazzotto, BS Materials available via website

Why This Presentation? • National Sporting Goods Association survey of American physical activity patterns • 33.8 million Americans workout at a club • ~ 11% of the population (305 million); 3.0% decline from 2005 • What about the remaining 89% of the population?

Why This Presentation • Economic Climate – “discretionary” funding more subject to elimination • Personal experience • Time, convenience

Outline • Dynamic warm-up • Shoestring equipment • Body bar • Resist-a-Ball • Group work • Closure

Dynamic Warm-Up • Static v. Dynamic Stretching • What have you heard? • The facts • Michelle’s video • Feel free to exercise with the video • http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

Shoestring Equipment • Minimally expensive items such as body weight (it’s free!), dyna-bands®, milk jugs, soup cans, paint buckets, low-cost weights, etc. • Alternate muscular strength/endurance activities with cardiovascular ones to keep the body warm and maintain a continually elevated heart rate (target heart rate zone) • Possible cardio exercises: Jumping jacks, jump rope, mountain climbers, high knees, sliders, squat jumps, step ups, dot drill, plank walk, cross country, knee drive (switch), butt kicks in place, running in place, squat thrusts • Sample exercises – shoestring equipment 50 yards ~ $100

Shoestring Equipment • Practice • Creating a no-break music CD to use as a motivational and stop/start signal. Also can add instructional cues or signals to rotate. • Directions for Windows Movie Maker • Audio file

Body Bars • What are they? • Weighted exercise bars, made out of steel and enclosed in a dense foam for a comfortable and secure grip. • Offered at various weights such as of 6, 9, 12, 15,18 & 24lb • ~ $25-$40 each (sets available) • Sample exercises – body bar • Carl’s video

Resist-a-Ball • Also called an exercise, body, or fitness ball • Come in various sizes: • Generally 45cm, 55cm, 65cm, 75cm but also other sizes

Resist-a-Ball • Sample exercises – Resist-a-Ball • Audio file

Other Products • Remember to include various fitness products and applications that students may use as adults: • Bosu balls, smart bells, medicine balls, steppers, etc • Many products are not yet invented (weigh worth)

Group Work • Build a 15 exercise circuit • Guidelines: • Big muscles first (order of exercises) • Address all major muscle groups and balance gains in opposing muscle groups • Timing (3:2) • Technique: avoid locking a joint, slow controlled movements, remember to breathe, adjust difficulty depending on goals • Pick 1 of 3 or combination

Instructional Ideas • Create several circuits centered around equipment (like our presentation), areas of the body, or health-related fitness components • Have students research exercises on the net and present in class. Or have students work in groups to devise a circuit based upon teacher parameters • Assessment rubric • Measure students’ level of involvement • Key to making sure they are engaged and responsible throughout the lesson • Muscle with exercise chart

Instructional Ideas • Complete as part of a personal fitness program • Play music and/or videos • Have students record their progress and make adjustments • Assess this exercise log • Allow for differentiated instruction • Choose the level of their challenge (within reason) • Others instructional ideas you would like to add? • Your experiences

Conclusion • Today’s presentation • Dynamic warm-up • Shoestring equipment • Body bar • Resist-a-Ball

THANKS FOR COMING!!! • Questions • Materials available at: • Http://thenewPE.com (click conferences tab) • Enjoy the remainder of the conference

Fitness for Most of Us: At Home on a Shoestring