Fitness Suggestions
Last month our 4th & 5th graders assessed their fitness levels in Physical Education class. They measured
themselves in the areas of: Flexibility, Cardio., Muscle Strength & Endurance, as well as Body Composition.
They now have a realistic idea of their “strengths,” and areas for improvement.
The following is some additional information to help improve their fitness levels.
The American Academy of Pediatrics recommends that before starting a formal strength training program
that you speak with your doctor.
To achieve fitness gains one needs to use proper form, do between 8-15 repetitions, and workout 2-3 times a
week for 20-30 minutes. Resistance and cardiovascular activities, along with a balanced diet are recommended
for optimal health.
If your numbers are accurate, and you want to change them, you might want to try the following:
Pacer
To improve Cardio try:
-Going for a walk or jog
-Riding your bike
-Swimming
-Playing a sport
Curl-ups
To improve Abdominal
strength try:
-Curl-ups
-Crunches
-Sit-ups
*Make sure your pulse is
greater than 12 beats
per 6 seconds.
~Try to do a few minutes
more each week.
*Make sure you don’t arch
your back or use your legs
to help. Keep knees bent.
Also, do not lock your
hands behind your neck.
Shoulder Stretch
To improve Arm Flexibility try:
-Elbow Hugs
-Elbow Pulls
-Knee Leans
-Towel Stretches
*Make sure to stretch SLOWLY
and don’t BOUNCE!
Hold each stretch for
20-30 seconds.
You should warm-up before
playing a sport.
And to truly increase your
flexibility, you should stretch
after your workout!
Push-ups
To improve Upper Body
strength try:
-Wall push-ups
-Knee push-ups
-Traditional push-ups
-“Magic #10” Progression
-Arm Circles
*Also try any of the
Fitness Stations in which
you support yourself with
your arms.
Sit & Reach
To improve Leg Flexibility try:
-Hurdler’s Stretch
-Cross Overs
-Butterflies
-Flamingos
-Calf Stretch
-Back Twists
*Make sure to stretch SLOWLY
and don’t BOUNCE!
Hold each stretch for
20-30 seconds.
You should warm-up before
playing a sport. And to truly
increase your flexibility, you
should stretch after your workout!