Question

Need type written answer NOT hand written

A ten year old girl who needs to build her aerobic stability using knowledge, what exercise or activity would you use and how would you implement FITT (frequency, intensity, time, type)    

Answer 1

Different Aerobic Exercises For Children

There are numerous ways that children can take up aerobic exercising. Let’s look at a few of these:

1. Running

This is probably the most common form of exercise for a child. This is because they run around a lot anyway. Running has a lot of benefits such as increased lung capacity and strong leg muscles.

2. Swimming

It is believed that babies as young as 6 months old can be put in water and they will automatically start paddling and float as well This happens because the prefrontal cortex in children is not as developed as adults, making their minds more flexible and open to new movements and skills. So, as a child, learning to swim is a much easier and quicker process. Swimming is a brilliant aerobic exercise that works on the whole body, makes all four limbs stronger, and increases lung capacity.

3. Sports

There is a wide variety of sports that children can choose from such as football, basketball, hockey, skating and so on. In fact, studies have shown that children who play at least one sport fall sick less frequently because of a boosted immune system. They also perform better academically because their brains receive continuous blood circulation. They tend to have pleasing personalities as playing sports involves team-work and coordination making them learn to coexist with others.

4. Cycling

Cycling is not only an aerobic exercise but also could be considered a basic life skill as it greatly improves body balance and helps in the future with learning how to ride or drive a motor vehicle. Cycling works on improving body balance and strengthens the muscles. In fact, outdoor cycling is a fun activity and should be encouraged not only in children but in adults too. The leg muscles are conditioned and the lungs have the capacity to intake more oxygen.

5. Dancing

Getting children enrolled in aerobic dance for kids isn’t always easy if they don’t like dancing themselves, but it does have a lot of advantages such as better flexibility, improved motor skills, and better-developed limb strength. They can learn a dance that incorporates aerobic steps for children. Irrespective of the dance form, dancing itself is a very effective exercise that tones the body and improves fluidity of movement in the limbs. It is also believed that children who dance and listen to music regularly have calmer minds and are more emotionally developed due to the release of serotonin in the body.

6. Martial Arts

A lot of parents like to enroll their children in martial arts classes because it teaches them important skills like self-defense and discipline. Martial arts have many different forms like karate, jiu jitsu, mixed martial arts and so on. These martial art forms are great for keeping them physically strong through intense conditioning of the body. The energy and discipline that goes into this art form helps them with being mentally prepared for a situation where self-defense may be required. Martial arts are a form of aerobic exercising. It is a total body exercise that strengthens the muscles and the bones, making the child both physically prepared and mentally aware.

7. Jump Rope

Using the jump rope to skip is good for children because it helps with development of stronger motor skills in the legs. It is also known to help children grow faster in height as it helps promote growth hormones in the body. It also works on flexibility, better coordination, and toning of the muscles. . This is why skipping is one of those fun exercises that can promote good health and fit muscles in children.

8. Skateboarding

Skateboarding requires a lot of focus and stability in the body. By learning how to skateboard, children can develop a renewed sense of balance in their movements. Since this isn’t a very easy skill to learn, kids tend to learn through trial and error. Learning how to balance the speed and movement on a skateboard involves a lot of mental work, making kids think and perceive things more logically when they’re on a skateboard. This aerobic exercise is a fun but also a tricky way to teach a child how to be more focused. This is learnt by concentrating on balancing, maintaining a consistent speed.

9. Hiking

Hiking and trekking are not just for adults. Even children can take part in this outdoor activity. They can make the most of its benefits by catering to their adventurous side while also making their bodies stronger and more resistant. Hiking helps in building up stamina, improves lung capacity and strengthens the legs. Hiking also helps with building strength in general and reduces the risk of respiratory problems, as the lungs become a lot stronger. The respiratory tract becomes less volatile with more intake of oxygen.

10. Gymnastics

A child’s body is twice as easy to mould as a fully-grown adult’s body. This is because they are still growing and developing. Trying out gymnastics would be easier for a kid and its benefits include increased flexibility, hand-eye coordination, and better body balance. Gymnastics is a great way to introduce aerobics activity for children, into their daily lives.

Coming to FITT

Frequency - at least thrice a week

Intensity- mild for beginners and moderate to high for regular

Time- morning is always better than evening.