Physical activity, physical fitness, and coronary heart disease risk factors in youth: the Québec Family Study.

Katzmarzyk PT, Malina RM, Bouchard C.

Department of Kinesiology and Health Science, York University, North York, Ontario, M3J 1P3, Canada. katzmarz@yorku.ca

Abstract

OBJECTIVE: The relationships between physical activity, fitness, and CHD risk factors were investigated in 342 males and 268 females 9-18 years of age.

METHODS: Daily energy expenditure, moderate to vigorous physical activity, inactivity, and television viewing time were estimated. Indicators of physical fitness included submaximal work capacity, quadriceps muscle strength, sit-ups, and the sum of six skinfolds. Risk factors included mean arterial blood pressure and fasting blood levels of triglycerides, LDL-cholesterol, HDL-cholesterol, and glucose.

RESULTS: Canonical correlations between activity and risk factor profiles range from 0.22 to 0.45, while those between fitness and risk factor profiles range from 0.34 to 0.55, indicating that 5 to 20% and 11 to 30% of the variance in the risk profile is explained by activity and fitness, respectively.

CONCLUSION: The results suggest that both physical fitness and level of habitual physical activity are strongly associated with CHD risk factors in this sample of youth.

Copyright 1999 American Health Foundation and Academic Press.

PMID: 10600437 [PubMed - indexed for MEDLINE]

Power Eating for Recovery-Breakfast

Power Eating for Recovery-Recovery Drinks

Kid’s Fitness… What’s a Parent To Do?

Kid’s Fitness… What’s a Parent To Do?
By Debi Pillarella, M.Ed.

It’s no secret that obesity has taken this country by storm and is a contributing factor to serious health conditions such as heart disease, diabetes, Syndrome X, hypertension and others. What is most upsetting is that this epidemic is seriously affecting our kids. It has been said that this may be the first time parents will out live their children (Food Fight, Dr. Kelly Brownell). Obesity is caused by a combination of over nutrition, inactivity and genetic predisposition. What can be done to protect our children from the terrors of this condition? Since there’s not much that can be done about the genes we’re born with, parents must focus their education and energy on the two elements they can control, eating and activity. This article will focus on the activity side of the equation. Use an Internet search engine or visit your local library to gather information on nutrition for kids. A few great websites are www.ada.com, www.eatright.com, www.nationaldairycouncil.org andwww.nutritionforkids.com.

When it comes to fitness, kids are not miniature adults. They have specific physiologic differences that make them unique. Therefore, their fitness programs and activities must be specific to their developmental stage and not just a watered down version of an adult’s. So, what’s a parent to do?

Chronologic age is a difficult marker to use when deciding on fitness activities for kids. Children develop in stages. Some children reach a particular stage earlier than others. Although there are no exact guidelines, this article will give you some great guidelines to use as you keep your kids fit. A wonderful reference on developmental fitness stages is Kid Fitness by Dr. Ken Cooper.

2-5 Years of Age

The Scoop
Kids between the ages of two and five need social, physical, and intellectual interaction and development. These years are called the building block years, as they lay the foundation from which subsequent skills will grow. Free play, exploration, creativity, song and exposure to a variety of experiences is critical. Ever wonder why kids at this age can’t seem to sit still? They’re learning about their bodies and how to control them within the space they live. Instead of restricting this, confining them to a couch with a video playing, or enrolling them in extensive structured activities, channel the energy in a positive way (see below) and watch your young ones soar. They will tire out and eventually need a rest. (Don’t worry.)

What’s Hot

• Free play
• Catching objects (beanbags, scarfs, playballs, etc.)
• Rolling objects
• Bouncing a ball
• Kicking a ball
• Tossing/throwing a ball
• Hitting a larger stationary ball (on a T) with a bat
• Jumping
• Running
• Walking (forward, backward, sideways)
• Hopping
• Galloping
• Skipping
• Introduction to swimming/water
• Walking a line (low balance beam)
• Pedaling a bike
• Using imaginative or thematic play
• Following simple directions
• Cooperative games
• Non-competitive relays and sports
• Emphasis on fun and play
• Positive, motivating, encouragement

What’s Not

• Restrictive play
• Sitting still for long periods of time
• Overuse of motorized toys (e.g., battery operated jeeps, etc.)
• Competitive team sports
• Emphasis on winning and hard play
• Negative comments, criticizing, comparing skills of children

5-8 Years of Age

The Scoop
At this age, kids are building on the foundations that were created in the previous years and moving on to more complex movements and skills. Moving from hitting a stationary ball to one that is thrown, bouncing a ball with two hands to bouncing it with one, and progressing from a bike with training wheels to one without, are all milestones that are accomplished here. Kids at this age can play longer and harder than those at the earlier stage of development. They can actually follow multi-task directions (e.g., run to the cone, jump up and down three times, then run back to me) and enjoy playing in a group more.

What’s Hot

• Bike riding
• Skating
• Scooters
• Skateboarding
• Swimming
• Running around
• Non-competitive sports
• Trying out a wide range of fitness/movement activities (not just those mom and dad like or want them to play)

Dear Parent(s),

Dear Parent(s),

Thank you for enrolling your child in our Youth Program at The Gym.  Please be advised there have been some changes in our program.

Ray Traitz is supervising, designing and implementing a unique, educational and fun program for your child or children.  This program will help motivate our youth to exercise and get involved in extracurricular as well as recreational activities.  Not only will the program encourage children physically, it will assist in building respect, teamwork, self-confidence, self-esteem and social skills.

We encourage parents of our students to meet and speak with us prior to class about any issues or concerns.  Parents are always welcomed to watch our lessons.  We feel creating a relationship and channel of communication between parent(s) and instructors will be extremely beneficial for everyone.

Series II will begin the week of April 4^th and end the week of May 16^th with a makeup week during May 23^rd.

We will be off the week of April 11^TH & April 18^th during series II.

If your child has a sibling and/or friend between the ages of 5 and 15 who is interested in joining the program, we are still accepting enrollment.

ALL children must be dropped off and picked up after all classes.

Class times:

·         Monday ages (8 to 11) 4pm to 5pm

·         Tuesday ages (12 to 15) 4:30pm to 5:30pm

·         Thursday ages (5 to 7) 4:30pm to 5:15pm

If you have any questions, comments or concerns, please do not hesitate to contact us.

E.O.T.D.

Push ups

Tabata: Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. I'll give you some other exercises and routines to try in a minute but first let me give you some background and how Tabatas work.

Tabata Training was developed by Izumi Tabata (imagine that) at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study on comparing the effects of moderate intensity endurance(aerobics) and high endurance intermittent training(tabata training intervals) on VO2 max and anerobic capacity.

To cut to the results of the study: the moderate intensity group training program produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period. Both groups working out 5 days per week.

Youth Fitness Facts

Statistics on adolescent obesity in America:

• About 15 percent of children and adolescents ages 6-19 years are seriously overweight.
• The percentage of children and adolescents who are defined as overweight has nearly tripled since the early 1970s.
• 
  
• Over 10 percent of preschool children between ages 2 and 5 are overweight.
• Another 15 percent of children and teens ages 6-19 are considered at risk of becoming overweight.
• 
  
• Researchers found that lowered self-esteem was associated with being overweight in girls as young as 5.
• 
  
• 1 in 5 children in the U.S. are overweight.
• Children with obesity, ages 10-13, are reported to have a 70% likelihood of obesity persisting into adult years.

Centers for Disease Control and Prevention's (CDC), 1999-2000 National Health and Nutrition Examination Survey (NHANES)

E.O.T.D.

Walking lunges

Teens, Fitness and You

With all the pressures today’s teenagers have to deal with, it’s no wonder so many are in trouble.

Statistics show that teen suicide and teen pregnancy are on the rise, as is the firearm-homicide rate for teens. In 2007, the Centers for Disease Control and Prevention reported that an average of 23% of teens smoke and 17% of eighth graders have tried alcohol. And only about 30% of them get enough exercise, which means the other 70% are setting themselves up for a sedentary life and all the problems that come with it.

Now’s the time to change these statistics. Research has shown that kids who play sports, or who are physically active, are less likely to have these problems. But getting kids to exercise is no easy task unless you’re willing to spend time with them and learn to speak their language.

Quality Time, Quality Talk

It’s impossible to have good relationships with teenagers if you don’t spend time with them. Don’t expect teens to automatically think you’re cool and trustworthy—you’ll have to prove it.

Accept them for who they are and show them that you are genuinely concerned about them. Look past the way they dress or wear their hair, and learn to understand their language so you can relate to what they have to say.

A person who is a good listener has a good chance of developing relationships with teens, since most of them would rather talk than listen. Whatever it takes, learn to listen to teenagers, and offer your words of wisdom only when necessary. It’s the only way to figure them out.

They’re Listening—What do you say?

The number one thing you can do to help teens get active is to be a good role model. Live the life that you advocate; show them that being active can be fun and they will follow your example. Let them know that being physically active does not necessarily mean going to exercise classes or playing sports, although these are two great options.

Hiking and camping, body surfing and playing Frisbee™ or paddleball are activities the whole family can enjoy. And, since they’re having so much fun, teens will hardly realize that what they’re doing is actually good for them.

Teenagers can participate in just about any fitness activity, whether it is weight training, mountain biking or martial arts. Many gyms are lowering their age requirements and offering family memberships and discounts to reach the younger market. Organized sports also are an excellent means of improving socialization and developing discipline and teamwork skills.

Competing With the Negative

It’s not easy to get your message of good health and fitness across when you’re competing with the lure of television and video games. That’s why it’s so important to appeal to a teenager’s sense of fun and need for social interaction.

Whenever possible, include others, such as their friends, in your fitness activities. Encouraging a teenager (or an adult, for that matter) to become more active can be discouraging, particularly when he or she seems to be tuning you out.

At some point, that encouragement may become counterproductive. Instead, continue to serve as a role model for an active lifestyle and perhaps one day he or she will follow your lead.

The most important thing you can do for today’s youth is to help them value their lives. Being healthy and fit will put them in touch with their bodies, increase their self-esteem and help them to establish a desire to set personal goals.

The bottom line, however, is that to get anyone to exercise, teenager or not, it has to be fun. Teenagers aren’t likely to do something just because they’re told it’s good for them. But with your support and encouragement, you can help put them on a path to better health that lasts a lifetime.

Additional Resources

Centers for Disease Control and Prevention—Health, United States, 2007:www.cdc.gov/nchs/data/hus/hus07.pdf#067
Ornelas, I.J, Perreira, K.M., & Ayala, G.X. (2007). Parental influences on adolescent physical activity: A longitudinal study. International Journal of Behavioral Nutrition and Physical Activity, 4, 3.

Coach Ray

Physical Education = Strong Bodies, Strong Brains

Once upon a time, exercise was a normal part of every child’s life—long walks to and from school, daily physical education classes (or recess), and neighborhood games of tag and dodgeball kept young bodies healthy and strong. Those days can seem like a distant memory as computers and video games have replaced outdoor activities, and there are fewer safe places to play.

And unfortunately, physical education is now viewed as an expendable part of the educational curriculum. Yet there is no question that children need to be physically active to not only stay healthy and reduce their chances of becoming an overweight teen or adult, but to perform optimally in school as well.

Where Have All the P.E. Classes Gone?

With increasing pressures to improve standardized test scores while also reducing budgets, schools across the country have virtually eliminated physical education programs. In fact, as of 2006, only 3.8 percent of elementary schools and 2.1 percent of high schools still offered daily physical education classes. This is particularly discouraging given the growing body of scientific evidence linking regular participation in physical activity with improved academic performance. Here are some recent findings:

• Nearly 250 elementary students given a daily 10-minute activity break increased on-task behavior by an average of 8 percent.
• A U.S. study of nearly 12,000 adolescents revealed that, when compared to their sedentary peers, students who participated in P.E., team sports or played sports with their parents were 20 percent more likely to earn “A’s” in math or English.
• The fitness levels of more than 300 middle school students were evaluated and those who were the most fit performed better academically as well.
• An analysis of the standardized fitness and academic test results for nearly 900,000
• 5th, 7th, and 9th graders revealed a strong positive correlation between physical fitness and academic achievement.
• Additional research suggests that, compared to control groups, students who spend more time in school-based physical activity or P.E. (and therefore less time in the classroom), actually maintain or improve their grades and standard achievement test scores.

E.O.T.D.

Front Squat

Burpees

Coach Ray- February Training

Imagination Is Everything

Kids in Motion

By the time they reach high school, 64% of children are no longer physically active. Why?

If your kids fall within this group, you don’t have to sadly shake your head. You can

set a good example, be a role model and do the right things so your kids will, too.

Get off the couch and get on a bike with your kids. Introduce them to exercise that’s fun. Eat healthy. Instead of high-calorie foods and snacks, turn to fruits and other healthy foods. And once you get kids moving in the direction of fitness, chances are they’ll keep going for the rest of their lives.

Start ‘em Young

Becoming a healthy adult starts with being a healthy child. Many chronic diseases of adulthood have their beginnings in childhood.  For example, it is important for kids to build strong bones, so that by the time they’re in their 20s, their peak bone density will be higher and their risk of osteoporosis will be decreased.

There are also childhood diseases that can easily be prevented by proper diet and physical activity. Children can suffer from diabetes, obesity, high cholesterol and high blood pressure—these aren’t just adult ailments.

An hour of physical activity per day is recommended for children. It is also recommended that screen time (TV and computer time) be limited to two hours per day. Children who are fit can avoid the above health problems. They also do better in physical-performance tests. They have a stronger self-image, more self-confidence, less anxiety and stress and they demonstrate greater improvement in skill- and health-related fitness.

When you consider the facts, it makes good sense to encourage physical activity when your children are young. Parents, teachers and fitness professionals all have a role to play. Each can help kids think positively about exercise and motivate them to make regular physical activity a lifetime pursuit.

Skip the Food Fights: 10 Ways to Get Kids to Eat Healthier

Research suggests that if we want our kids to eat healthfully, we have to rethink our strategies. Here are 10 tips based on the latest research and expert opinion that will help even the pickiest of eaters to eat healthier.

1.  Model healthy eating.

One of the most important actions you can take to help your children eat healthier is for you to eat healthier. In one study, parental modeling was associated with increased milk, fruit juice and vegetable intake.

2.  Eat together.

Not only are family meals generally more nutritious for children, eating together also offers an opportunity to socialize about food and eating, and model healthy behaviors. Even if it is only twice per week, planning family meals into a weekly routine goes a long way toward helping children to develop healthier eating habits.

3.  Increase exposure to healthy foods.

One of the best ways you can help your children develop healthy eating habits is to repeatedly expose them to a wide variety of foods. Just because a child shuns a food once, do not label it “rejected.” Instead, continue to reintroduce it and expect that it may take up to 15 times before the child will accept it.

4.  Let them choose the portion size.

Several studies suggest that you can empower your kids to let their internal cues of hunger and fullness guide how much they eat by allowing them to choose their own portion sizes.  

5.   Share the control.

Requiring your children to consume a particular food to receive a “reward” such as a dessert is more likely to increase their dislike of the food they are required to eat, while increasing their desire for the typically unhealthy “reward” food. Higher levels of parental control and pressure to eat also are associated with lower fruit and vegetable intake and higher intake of dietary fat.

6.   Refuse to be a “short order” cook.

Picky eaters can wreak havoc on an enjoyable family meal, compelling some parents to make special accommodations for each child just so everyone will have something that they will eat. You can promote healthier eating by refusing to accommodate special requests, while at the same time making sure to serve at least one healthy food that the child likes at each mealtime.

7.   Limit television time.

While television viewing has been associated with a variety of negative behaviors including poor school performance and childhood obesity, it is also linked to overall worse nutrition. This may largely be due to the enormous amount of advertising for unhealthy foods such as sugary breakfast cereals, soft drinks, candy, salty snack products, and highly processed and fast foods. Research has shown that exposure to advertisements for food products increases children’s choice of, and preference for, these advertised foods.

8.   Exploit similarities.

Experts suggest that you should exploit similarities to develop a taste preference for new foods. Once a food is accepted, find similarly colored or flavored “food bridges” to expand the variety of foods a child will eat. For example, if a child likes pumpkin pie, try mashed sweet potatoes, and then mashed carrots.

9.   Make eating healthy fun.

You can make learning about healthy nutrition and physical activity fun and educational for your children. For example, grow healthy foods in the garden or take your kids to a farmer’s market and let them pick out a new vegetable or fruit to try at home. Try to take a break from the mealtime battles, and take advantage of your child’s wonderment of the world to teach a lesson about health and fitness.  

10. Skip the food fights.

Research suggests that the more parents pressure their children to eat certain foods, the less likely they will be to develop a taste for them and continue to eat them often as an adult. If you want to get your kids to eat vegetables and other healthy foods because your kids like them, then you will have to employ different strategies — increasing accessibility and exposure, minimizing the competition, modeling, vowing to not say anything when a child refuses a food, and helping make food taste good, for starters. In short, the most successful parents of healthy eaters opt to skip the food fights.

Additional Resources

ACE Fit Facts: Parents…Eat Your Words!www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2681
American Dietetic Association. “Raising Healthy Eaters from Preschool to High School.”www.eatright.org/Public/content.aspx?id=6742
KidsHealth: Healthy Eating
http://kidshealth.org/parent/nutrition_fit/nutrition/habits.html