Exercise PrescriptionExercise PrescriptionKINE 3711:KINE 3711:

For Children 10-12 years old with respiratory For Children 10-12 years old with respiratory problemsproblems

Dr. Tony BauerDr. Tony BauerSabrina White (0244955)Sabrina White (0244955)

Jay Tysoski (0323032)Jay Tysoski (0323032)Janna Levanto ()Janna Levanto ()

Station 1: Vertical Station 1: Vertical Jumps/Squats Jumps/Squats

Here, the pairs will take turns attempting to ‘out jump’ each other inHere, the pairs will take turns attempting to ‘out jump’ each other in

both height and distance. The students will be introduced to the both height and distance. The students will be introduced to the

concept of using a squat position to help gain power and control of concept of using a squat position to help gain power and control of

their jumps. This station looks to maximize leg power and focus thetheir jumps. This station looks to maximize leg power and focus the

students attention on keeping control of their bodies while in motionstudents attention on keeping control of their bodies while in motion

Time: 2minTime: 2min

Intensity: moderate to highIntensity: moderate to high

Rest: 1minRest: 1min

Station 2: BalancingStation 2: Balancing

The goal of this station is to introduce the concept of muscle The goal of this station is to introduce the concept of muscle control while balancing. Using the wobble boards, students control while balancing. Using the wobble boards, students will time each other, in an attempt to balance the longest. will time each other, in an attempt to balance the longest. As a challenge exercise, a bench will be used as a low-rise As a challenge exercise, a bench will be used as a low-rise balance beam, in which students can practice walking both balance beam, in which students can practice walking both forwards and backwards and/ or turning while balancing. As forwards and backwards and/ or turning while balancing. As

an extra challenge the pairs can incorporate a game of an extra challenge the pairs can incorporate a game of catch while balancing on either the boards or beam.catch while balancing on either the boards or beam.

Time: 2minTime: 2minIntensity: lowIntensity: low

Rest: 1minRest: 1min

Station 3: Sit UpsStation 3: Sit Ups

At this station the pairs will take turns performing as many sit At this station the pairs will take turns performing as many sit ups they can within one minute. Their partner will be in ups they can within one minute. Their partner will be in

charger of timing out the one-minute duration and keeping charger of timing out the one-minute duration and keeping track of how many curl-ups their partner completed. The track of how many curl-ups their partner completed. The goal of this station is to correctly introduce proper sit up goal of this station is to correctly introduce proper sit up technique and to get the students working on their core technique and to get the students working on their core

muscles.muscles.Time: 2minTime: 2min

Intensity: moderate to moderate-highIntensity: moderate to moderate-highRest: 1minRest: 1min

Station 4: Step UpsStation 4: Step Ups

At this station the children, in keeping in rhythm with the At this station the children, in keeping in rhythm with the metronome (set at 60 beats / minute) will try to ‘out-step metronome (set at 60 beats / minute) will try to ‘out-step each other, seeing who can keep pace the longest. This each other, seeing who can keep pace the longest. This

exercise looks to incorporate some aerobic activities to the exercise looks to incorporate some aerobic activities to the circuit, and to work on muscular endurance.circuit, and to work on muscular endurance.

Time: 2minTime: 2min

Intensity: lowIntensity: low

Rest: 1minRest: 1min

Station 5: Medicine Ball Station 5: Medicine Ball Toss Toss

Here, the two partners will play a game of catch with a medicine ball. Here, the two partners will play a game of catch with a medicine ball. By using varying distances between them, the students can By using varying distances between them, the students can

increase intensity of the exercise. This goal of this station is to increase intensity of the exercise. This goal of this station is to give the upper body a workout while keeping the task fun.give the upper body a workout while keeping the task fun.

Time: 2minTime: 2min

Intensity: moderateIntensity: moderate

Rest: 1minRest: 1min

Station 6: Leg extensions Station 6: Leg extensions

At this station, the partners will take turns completing 3 sets of 5 At this station, the partners will take turns completing 3 sets of 5 reps / leg. While seated in a chair and ankle weight on, the reps / leg. While seated in a chair and ankle weight on, the

student will be required to extend at the knee to a minimum of a student will be required to extend at the knee to a minimum of a 45 degree angle. Emphasis will be placed on making sure the 45 degree angle. Emphasis will be placed on making sure the

student does not fully/ over extend. This station attempts to get student does not fully/ over extend. This station attempts to get the students working the quads strength and muscle endurance the students working the quads strength and muscle endurance

Time: 2minTime: 2min

Intensity: low to moderateIntensity: low to moderate

Rest: 1minRest: 1min

Station 7: Skipping Station 7: Skipping

Here, the students will be required to jump rope for the entire Here, the students will be required to jump rope for the entire 2 minute duration. Flexibility is allowed here, whether they 2 minute duration. Flexibility is allowed here, whether they want to jump stationary, in motion, or in competition with want to jump stationary, in motion, or in competition with

each other will be accepted. Here, aerobic benefits are each other will be accepted. Here, aerobic benefits are maximized and so is fun! We strongly advise skipping songs maximized and so is fun! We strongly advise skipping songs

be used!be used!

Time: 2minTime: 2min

Intensity: highIntensity: high

Rest: 1minRest: 1min

Station 8: Push UpsStation 8: Push Ups

At this station, the students will take turns in attempting to At this station, the students will take turns in attempting to achieve and complete as many push- ups as they can each achieve and complete as many push- ups as they can each

possibly do. Both techniques ( male and female) are possibly do. Both techniques ( male and female) are acceptable. Students here will be encouraged to make acceptable. Students here will be encouraged to make

multiple attempts at completing their maximal pushups. multiple attempts at completing their maximal pushups. Obviously here, working the upper body (chest and arms) Obviously here, working the upper body (chest and arms) are the goal of this station, but introducing some friendly are the goal of this station, but introducing some friendly

competition helps to keep interest levels high.competition helps to keep interest levels high.Time: 2minTime: 2min

Intensity: moderate to highIntensity: moderate to highRest: 1minRest: 1min

Station 9: Rowing Station 9: Rowing

At this ‘rowing’ station, the partners will take turns completing 3 sets of 15 At this ‘rowing’ station, the partners will take turns completing 3 sets of 15 ‘rows’ each. While seated on a mat, legs extended, the students will place ‘rows’ each. While seated on a mat, legs extended, the students will place the thera-band around the bottom of their feet and use the tension of the the thera-band around the bottom of their feet and use the tension of the

thera-band to perform a rowing motion. Making sure to keep either arms in thera-band to perform a rowing motion. Making sure to keep either arms in a controlled state (either in an abducted position or tucked in at their a controlled state (either in an abducted position or tucked in at their sides) the students can personalize the exercises intensity by either sides) the students can personalize the exercises intensity by either

shortening or lengthening the thera-band. Again, the goal of this station is shortening or lengthening the thera-band. Again, the goal of this station is to place focus on muscle and body control, while working the upper back, to place focus on muscle and body control, while working the upper back, chest and arms, and even possibly the core muscles. The students will be chest and arms, and even possibly the core muscles. The students will be

reminded to sit up straight for this exercise!reminded to sit up straight for this exercise!Time: 2minTime: 2min

Intensity: moderate to highIntensity: moderate to highRest: 1minRest: 1min

Station 10: Running/ Station 10: Running/ Sprinting Sprinting

Simply this station looks to increase the students heart rates Simply this station looks to increase the students heart rates and achieve some aerobic benefits. Proper running and achieve some aerobic benefits. Proper running

technique will be introduced as the students can either take technique will be introduced as the students can either take turns timing each other in different heats. Or challenge turns timing each other in different heats. Or challenge each other in races. Here, fun and exercise combine!each other in races. Here, fun and exercise combine!

Time: 2minTime: 2min

Intensity: highIntensity: high

Rest: 1minRest: 1min