{"id":10003,"date":"2019-06-07T07:50:27","date_gmt":"2019-06-07T07:50:27","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=10003"},"modified":"2022-08-17T10:28:55","modified_gmt":"2022-08-17T08:28:55","slug":"design-exercise-plan-for-children","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/special-populations-blog\/design-exercise-plan-for-children\/","title":{"rendered":"How Would You Design an Exercise Plan for Children?"},"content":{"rendered":"<p>Child exercise practitioners are people who take it upon themselves to promote physical activity among <a href=\"https:\/\/trifocusfitnessacademy.co.za\/what-are-the-best-exercises-for-children-to-do\/\">children<\/a>. Designing an exercise plan for children is a serious matter, taking into your hands the well-being and <a href=\"https:\/\/trifocusfitnessacademy.co.za\">fitness<\/a> of people\u2019s little sons and daughters.<\/p>\n<p>The goal of a children\u2019s fitness and\u00a0<a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/exercises-to-increase-your-elbow-strength\/\">exercise<\/a> programme is to promote the idea that exercise and physical fitness is not only fun but important to their health and well-being as well as to instill a lifelong love of physical activity.<\/p>\n<p>Research has shown that children and the youth who incorporate physical activity into their lifestyle are more inclined to adopt other behaviours to complement their healthy lifestyle. Fitness professional and\u00a0<a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/how-personal-trainers-teach-proper-lunge-form\/\">personal trainers<\/a>\u00a0working with children should know the differences in their cardiovascular, respiratory as well as musculoskeletal systems in order to develop safe and effective programmes.<\/p>\n<p>Being physically active plays a huge role in benefiting many parts of the body:<\/p>\n<ul>\n<li>The heart<\/li>\n<li>Skeletal muscles<\/li>\n<li>Bones<\/li>\n<li>Blood, for example cholesterol levels<\/li>\n<li>The immune system<\/li>\n<li>The nervous system<\/li>\n<\/ul>\n<p>Exercise can also reduce the following risk factors:<\/p>\n<ul>\n<li>High blood pressure<\/li>\n<li>Improving blood cholesterol levels<\/li>\n<li>Lower body mass index (BMI)<\/li>\n<li>Heart disease<\/li>\n<li>Type 2 diabetes<\/li>\n<\/ul>\n<p>\u2018Getting fit\u2019 does not mean \u2013 or have to involve \u2013 rigorous activity. It doesn\u2019t mean that hours have to be spent in a gym to be physically active. Performing everyday activities in the home\u00a0 can assist you with becoming active. When a child is physically fit they feel and look better. More importantly, they stay healthy. The earlier a child start getting in shape the more they\u2019ll reduce their risk of numerous illnesses.<\/p>\n<h2>Planning a children exercise program<\/h2>\n<p>Here\u2019s how to plan a successful \u2013 and safe \u2013 <a href=\"https:\/\/trifocusfitnessacademy.co.za\/why-woman-should-consider-weight-training-part-exercise-routine\/\">exercise<\/a> program for children:<\/p>\n<h2><strong>Set clear objectives<\/strong><\/h2>\n<p>Before establishing the exercise plan for children, you need to assess their capabilities. Once you know their activity thresholds, you\u2019ll have a clear idea of how hard you can push them. Then, develop an exercise timeline and share this with the parents or guardians.<\/p>\n<p>Many parents panic about the possibility of exercise-related injuries. What they are inclined to forget is that exercise is an important health maintenance strategy for children and adolescents I the risk of injury is kept at a minimum with proper prevention measures. In most cases,\u00a0 an active childhood lays the groundwork for a lifetime of <a href=\"https:\/\/trifocusfitnessacademy.co.za\">fitness<\/a>.<\/p>\n<p><iframe loading=\"lazy\" title=\"How much physical activity is good for children?\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/jqPoWKXl7kU?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h2><strong>Use concise instruction<\/strong><\/h2>\n<p>It is fine that you\u2019ve written down the exercises you\u2019ll be using, and the sets\/reps necessary, but they won\u2019t know what to do unless you show them. When demonstrating, focus on the correct form and make them understand its importance.<\/p>\n<p>Understanding the <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/what-are-the-risks-associated-with-exercise-for-children\/\">child\u2019s mindset<\/a> is imperative to helping them believe in themselves and to provide the discipline and comforts them into knowing that they are cared for and understood. Here are three steps to understanding the mindset of the youth:<\/p>\n<ul>\n<li>Try to understand and remember how you felt at that age and act age appropriately towards the child in question.<\/li>\n<li>Understanding the motivation and <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/why-listening-is-the-number-one-life-coaching-skill\/\">skill level<\/a> of the child will help a fitness professional to learn if they need to delegate, inspire, guide, or direct the child to become better mentally or physically.<\/li>\n<li>Be strong with actions and words so that the child will look up to you as a role model.<\/li>\n<\/ul>\n<h2><strong>One task at a time<\/strong><\/h2>\n<p>When performing the exercises, be sure to focus on a single objective at a time. Older children can be separated, like rugby coaches separating backline and forward players. Young kids are easily distracted and might start copying their friends instead.<\/p>\n<h2><strong>Supervise closely<\/strong><\/h2>\n<p>Adults and older children know how to perform sit-ups, <a href=\"https:\/\/trifocusfitnessacademy.co.za\/how-to-perform-the-perfect-push-up\/\">push-ups<\/a>, and a few other staple exercises without needing assistance \u2013 but not young kids. You\u2019ll need to watch their body positioning, and assist with correct posture and form.<\/p>\n<h2><strong>Be ready to step in<\/strong><\/h2>\n<p>Like the coach you always dreamed you would have, be ready to support your young athletes \u2013 both <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/why-is-mental-flexibility-important-read-this-article-to-find-out\/\">emotionally and physically<\/a>. If working with strength training, stay available to spot struggling young athletes.<\/p>\n<h2><strong>Progress gradually<\/strong><\/h2>\n<p>As a child exercise practitioner, the athletes\u2019 well-being should be put first before anything else. For this reason, allow children enough time to master an exercise before moving onto the next one \u2013 even if it takes longer than it should.<\/p>\n<h2><strong>Use positive reinforcement<\/strong><\/h2>\n<p>Finally, always remember to keep a healthy dose of positive motivation and reinforcement handy alongside your exercise plan. Children need to be told that they\u2019re doing well, even if it\u2019s just to motivate them to actually do well.<\/p>\n<h2><strong>Children\u2019s cardiovascular system<\/strong><\/h2>\n<p>Children have a lower and submaximal cardiac output, stroke volume, blood pressure, blood volume and haemoglobin owing to their smaller body size and heart volume.<\/p>\n<p>A child\u2019s heart is only about 30% of the size of an adult heart. Thus in order to compensate children have increased average heart rates. The average resting heart rates in beats per minute are as follows:<\/p>\n<ul>\n<li>6 \u2013 10 years: 96 BPM<\/li>\n<li>10 \u2013 14 years: 85 BPM<\/li>\n<li>14 \u2013 18 years: 82 BPM<\/li>\n<\/ul>\n<p>A child\u2019s phosphagen energy system is similar to that of an adult and they are well suited to intermittent activity with sort rest periods. Activities which necessitate short, intense bursts of energy (and are followed by a brief rest, for example, games and relay races) are well suited to children. A child\u2019s ability to work in the glycogen system is somewhat compromised due to a lower contraction and utilisation of glucose and glycogen.<\/p>\n<h2><strong>The respiratory system of a child<\/strong><\/h2>\n<p>Children have smaller, immature lungs. In children aged between five and eight, the lungs are just 20% developed. This results in an enhanced ventilation oxygen cost owing to the increased rate of breathing.<\/p>\n<p>Children have a decreased absolute VO2 Max as opposed to adults. They also have an elevated submaximal oxygen demand in activities such as walking and running due to the increased oxygen cost of breathing. Owing to their immature lungs,\u00a0 improvements to the aerobic system are somewhat limited because of their immature cardiovascular system. Prior to puberty, boys and girls are both capable of performing and often girls outperform boys. This changes after puberty, however.<\/p>\n<h3><strong>Musculoskeletal system<\/strong><\/h3>\n<p>The bones of children are smaller in addition to more fragile Epipheses or growth plates are active as well as susceptible to injury. The growth plates which are located at the distal radius and ulna \u2013 as well as at the femur, tibia and fibula \u2013 do not close for males until they are between 18 and 20. For females, this age is between 17 and 19. Fains in muscle strength are possible in children however strength training is ineffective at producing hypertrophy as until adolescence there is not enough muscle.<\/p>\n<p>For more children, physical activity provides an opportunity to have fun and promote the basis for good health as well as an enhanced quality of life for the future. However, there are a small number of children or youth who may be at risk when participating in any exercise or physical activity programme. It is therefore important for the personal trainer to do fitness tests and get the young person, guardian or parent to complete a screening form.<\/p>\n<h2><strong>Get Qualified with an Exercise and Children Course<\/strong><\/h2>\n<p>If it\u2019s been your dream to work in the child fitness industry, Trifocus Fitness Academy\u2019s <a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/comprehensive-exercise-children\/\">exercise for children course<\/a> is the ideal first step towards becoming a children\u2019s exercise practitioner. Get a sound, holistic understanding of child exercise management in a distance-learning format. If you\u2019d like to find out more, <a href=\"https:\/\/trifocusfitnessacademy.co.za\/contact-us\/\">connect with us<\/a> today!<\/p>\n<p><a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/comprehensive-exercise-children\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5228 size-shop_single\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/Footer-600x140.jpg\" alt=\"Trifocus Fitness Academy Register button\" width=\"600\" height=\"140\" srcset=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/Footer.jpg 600w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/Footer-300x70.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><iframe loading=\"lazy\" title=\"Exercise and Children Certification\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/iNF0qFZieNo?start=2&#038;feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Child exercise practitioners are people who take it upon themselves to promote physical activity among children. Designing an exercise plan for children is a serious matter, taking into your hands the well-being and fitness of people\u2019s little sons and daughters. The goal of a children\u2019s fitness and\u00a0exercise programme is to promote the idea that exercise&#8230;<\/p>\n","protected":false},"author":7,"featured_media":10006,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_lock_modified_date":false,"footnotes":""},"categories":[2122],"tags":[2330],"acf":[],"_links":{"self":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/10003"}],"collection":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/comments?post=10003"}],"version-history":[{"count":0,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/10003\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media\/10006"}],"wp:attachment":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media?parent=10003"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/categories?post=10003"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/tags?post=10003"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}