Nutrition and Physical Fitness for Kids

This assignment explores the design of a physical fitness program specifically tailored for children. It delves into aspects of nutrition education, incorporating recreational activities and fitness elements to prevent childhood weight gain during summer breaks. The focus is on creating a comprehensive program that promotes healthy habits and well-being in young individuals.

0
FITNESS PROGRAM DEVELOPMENT
Author’s Name
Course Code
Date

1
Create and implement program
Client 1 Client 2 Client 3
Client Goal Treat upper crossed
syndrome
Adjust body so as to
get ready for higher
intensity levels.
Lower intensity.
To improve the
overall muscle tone
and strength.
Smaller waist and flat
belly
Program phase Beginner Beginner Beginner
Type of training Anaerobic training Muscle endurance
training
Anaerobic training
Equipment Tennis ball
Seated cable rows
weights
Dumbbells,
Treadmill, bike,
skipping rope
10-15 pound
dumbbells
Exercise Perform a scapular
retraction while
pinching the shoulder
blades together.
Stand in a position
with hands against
Legs curl
Legs extension
Flat bench dumbbell
press.
Standing barbell curls
Lying triceps
Flt Crunch with
dumbbells.
Bird Dog Crunch
using dumbbells.
Plank Elbow pushes

2
the wall.
This can be achieved
through use of seated
cable rows and face
pull.
The bench press
The squat
The deadlift
extensions.
Leg presses.
Sit-ups.
Treadmill.
Elliptical trainer.
up.
Instructional
information
Bench press: set the
client shoulder down
and back. Let the
client place their delt
locked throughout the
entire lift process.
The squat: pinch the
shoulder blade
together, instruct the
client to have their
chest high, and try
not to lose the
position of the solid
upper back
throughout the entire
Increments of
weights. The
instructor should
advise the client, to
try using lightweight
for the first couple of
weeks. The client
should try use
dumbbells of 5
pounds while the
instructor is assessing
the performance. If
the client can perform
the prescribed
repetition at an ease,
Bird Dog Crunch
using dumbbells.
Begin with the right
knee and let your
body be supported by
the left hand.
The right hand and
left leg should be
parallel to the ground.
Hold the dumbbell in
the right hand.
Crunch using the
right hand allowing
the left leg to pull
inwards. While

3
process.
The deadlift: instruct
the client to get a
good set-up and
avoid the position of
the upper back being
flexed. Once the
client has learned
how to set the
shoulder, the
subsequent exercise
is performing this
movement with an
added resistance
the instructor should
advise the client to
increase the
dumbbells weight by
2 ½ pounds for the
same exercise on the
next workout.
The client should be
given a 40 seconds
rest before the start of
the next exercise.
The client should
ensure that he/she
consume water at
least 2 cups before
the start of the
workout, 3 cups
during the workout
and 2 cups after the
workout. The reason
behind this is to keep
the body hydrated
and at working at
contracting the abs,
hold the crunch
position for 1 second.
Plank Elbow push
up
Using both elbows to
support your upper
body, get into the
plank position and
straightened the legs.
Slowly push up the
body, allowing the
arm to straighten and
pause for 1 second.
Slowly lower back to
the starting position
and start again.
Flt Crunch with
dumbbells.
Lie on your back,
straightened the legs
with both hands
holding a dumbbell

4
optimal levels. on the floor a few
inches from your
head.
Slowly crunch and
bring your knees
inwards and weight
over your head.
Return to the starting
position slowly and
repeat.
Reps and target Bench press:1-15
reps,3 sets.
Deadlift:1-5 reps ,3
sets
Seated cable rows:1-
15 reps,3 sets
Legs curl: 1-15 rep, 1
set.
Legs extension: 1-15
reps, 1 set.
Flat bench dumbbell
press: 1-15 reps, 1
set.
Standing barbell
curls: 1-15 reps, 1 set.
Lying triceps: 1-15
reps, 1 set.
Extensions: 1-15
reps, 1 set.
Flt Crunch with
dumbbells: 1-20
reps,2 sets.
Bird Dog Crunch
using dumbbells:1-20
reps , 2 sets.
Plank Elbow push
up:1-20 reps, 2 sets

5
Leg presses: 1-15
reps, 1 set.
Sit-ups: 1-15 rep, 1
set.
Treadmill: 1-15 reps,
1 set.
Elliptical trainer: 1-
15 reps, 1 set.
Circuit program
Client 1 Client 2 Client 3
Equipment Mat and set of
Dumbbells
Mat and set of
Dumbbells
Mat and set of
Dumbbells
Phases of sessions 3 times per week 3 times per week 5 times per week
layout Dumbbells exercise
Push-ups
Wide push ups
Diamond push ups
Plyometric push up
Bench dips
Superman
Sit ups with a twist
Double crunch
V-ups
Oblique crunch
Push up superman
with alternating arms.
Squat jumps
Burpees
Skipping
Dumbbells squat and
swings
Squat thrust
Treadmills

6
Bicycle kicks High knees
Number of
participants
1 1 1
Group training program
AEROBIC Muscular strength
Appropriate phase, exercise All 4 belly’s breathing 5
times
Squats to stand 8 times
Rock back T-spine rotation
6/arm
Single leg glut bridge 8/leg
KB swings
Prowler pull to push
Walking lunges
Battle ropes
Single leg hip thrust off
bench
Trap bar deadlift 5 times.
Heavy swings 10 times
Band alphabets
Split stance low cable
Slide board body saw
Music sequence Music that can be danced to. Hard rock and pop music.
Motivational techniques Set short-term goals
Track the client progress
Communicate with clients
Set short term goals
Track the client progress
Communicate with clients

7
Understanding what
motivates them
Understanding what
motivates them
Modification of an existing program
Client 1 Client 2 Client 3
REPS 2-6 reps ,3 sets 2-8 reps,2 sets 2-6 reps,3 sets
Exercise Bird Dog Crunch
using dumbbells.
Plank Elbow push up
Standing barbell curls
Lying triceps
extensions.
Leg presses.
Sit ups.
Deadlift
Seated cable
Training type Aerobics Endurance Aerobics
Report on program delivery

8
The client had an issue with the upper crossed syndrome. The client had muscle
imbalance issue which comprises of the forward head posture, and the rounded shoulder. “The
aim of the fitness program was to help the client treat the upper crossed syndrome.”1 To help the
client treat these different instructional exercises were used. They comprise of: Bench press: set
the client shoulder down and back. Let the client place their delt locked throughout the entire lift
process. Secondly, the squat: pinch the shoulder blade together, instruct the client to have their
chest high, and try not to lose the position of the solid upper back throughout the entire process.
Thirdly, the deadlift instructs the client to get a good set-up and avoid the position of the upper
back being flexed. Once the client has learned how to set the shoulder, the subsequent exercise is
performing this movement with an added resistance. Motivation Is the key thing in a fitness
program. Different videos of people who have managed to treat the syndrome using fitness
programs were used to motivate the client. “The intensity of the client was monitored through the
ease of the exercise from the beginning of the time till the end of the program.”2 Some
modification was implemented along the way such as an increase in the number of sets of
excessive reps range.
The second client was working on gaining body weight. The client had the following
goals:” Adjust body so as to get ready for higher intensity levels. Lower intensity. To improve
the overall muscle tone and strength.”3To achieve the client goal the method which was used
which comprises of various exercises. They include Increments of weights. The instructor should
advise the client, to try using lightweight for the first couple of weeks. The client should try use
dumbbells of 5 pounds while the instructor is assessing the performance. If the client can
perform the prescribed repetition at an ease, the instructor should advise the client to increase the
1"Health and Fitness." In The Oxford Encyclopedia of the History of American Science, Medicine, and Technology 2017
2 Greg. "Fitness Program for College Aged Female 2016
3 "Fitness Industry." In Berkshire Encyclopedia of World Sport 2013

9
dumbbells weight by 2 ½ pounds for the same exercise on the next workout. The client should be
given a 40 seconds rest before the start of the next exercise. The client should ensure that he/she
consume water at least 2 cups before the start of the workout, 3 cups during the workout and 2
cups after the workout. The reason behind this is to keep the body hydrated and at working at
optimal levels. To keep the client motivated during the workout, I displayed various motivational
talks on the screen that urged the client not to quit. As client continued finding ease with the
exercises, the weight of the weights to lift an. The workout environment was suitable for the
client as it contained all the equipment required.
The third client goal was to attain a smaller waist and a flat belly. “The client wanted an
hourglass figure at the end of the training program.”4 To achieve this, various exercises were
used. Bird Dog Crunch using dumbbells. Begin with the right knee and let your body be
supported by the left hand. The right hand and left leg should be parallel to the ground. The
dumbbell in the right hand. Crunch using the right on allowing the left leg to pull inwards. While
contracting the abs, hold the crunch position for 1 second. Plank Elbow pushes using both
elbows to support your upper body, get into the plank position and straightened the legs.”Slowly
push up the body, allowing the arm to straighten and pause for 1 second.”5Slowly lower back to
the starting position and start again. Flat Crunch with dumbbells. Lie on your back, straightened
the legs with both hands holding a dumbbell on the floor a few inches from your head. Slowly
crunch and bring your knees inwards and weight over your head. Return to the starting position
slowly and repeat.to motivate the client, in the workout environment were various images of
ladies who through work out had obtained the hourglass figure. The client intensity was
measured by measuring the size of the waist and writing down all the progress. There were no
4 Bodybuilding." In Berkshire Encyclopedia of World Sport 2014
5 "Endurance." In Berkshire Encyclopedia of World Sport 2013

10
modifications made to the client exercise program. The workout environment was suitable as it
had all the equipment required for this fitness program.
Evaluate the programs developed for each of our client
The aerobic training type for client 1 and 3 was suitable. This is because the aerobics
exercise involved the sustained, movements that are rhythmic using large body muscles with
oxygen as the primary source of energy for the extended period of time. The reps, sets and loads
were suitable to ensure the client achieve his /her goal without causing harm to their body. The
client is at the beginner level, training at a frequency of 3-5 day per week. The intensity of the
training was deconditioned: 30-40% of the client heart rate reserve. The clients did three sets of
various exercise for 30-40 minutes per day. Some aspect of the training that required further
emphasis comprises of, the client should select the type of exercise that is more enjoyable to
them so that they can be consistent. Due to the changing needs of the fitness adaptation, the
intensity of the training should be made hard as the client continues to exercise. The fitness
programs should come up with other exercises that tackle various clients goals .the workout
environment should be made modern so that it can accommodate various clients.
The second client training type was muscular strength and endurance. “Muscular
endurance is the competencies of performing various submaximal muscular contractions with an
intensity that is sustained and the arrow. “6The muscular strength is the competencies of
performing at the client maximal intensity one reputation. The frequency of the program for the
beginner was 2-3 days per week for full body workout. The client should be allowed a minimum
6 Corbin, Charles B., Gregory J. Welk, Cheryl Richardson, Catherine Vowell, Dolly Lambdin, and Scott Wikgren. "Youth
physical fitness: Ten key concepts.2014

11
of 48 hr of rest before the next exercise. The intensity of the exercises should be 2-6 reps,3-5 sets
of endurance for the beginner. “For the maximum strength, it should be 70 %.”7The client should
train for a maximum of 60 minutes. The aspect that requires attention during training is the
position of the various parts of the client's body during the exercise. With the changing goals of
the client, modification should be done on the future nature of the exercise that the client is
subjected to. With the changing needs of the client, the fitness instructor should be trained in the
various exercise that will meet the client needs and satisfy her/him.
CLIENT EVALUATION CRITERIA
(Download then fill manually)
What was your satisfaction with the fitness program? What were some aspects that were positive
to you? Why? What were the negative aspects? Why?
Did you manage to complete all the workout as planned faithfully? How, many of the original
workouts did you not complete as planned? Why did you change?
At what period during the training did you feel the best during the workout?
What are some of the workouts that you looked forward to? why?
What was your experience like in the group training? What did the group training help you
learn?
What was your interaction like with the trainer and another trainee?
Did you manage to attain your long-term goal? Name the specific goal that you succeed
the most.Would you consider changing your training goal in the future?
7 Hoeger, Wener WK, Sharon A. Hoeger, Cherie I. Hoeger, and Amber L. Fawson. Lifetime of Physical Fitness and Wellness
2018

12
What was the impact of the training on you, emotionally, mentally and physically?
Report answering question
I feel that I have performed this exercise to level best as a fitness professional. This is
because I have been able to practice the following skills. “First, ability to design individual
fitness program based on the client needs and goals that they have yet to achieve at the end of the
practice.”8 I have been able to clearly understand the importance of the client screening
assessment. I have been able to practice the desire of helping the client attain their goals.
Throughout the training exercise, I have developed effective communication skills, which
majorly detailed on the active listening part and interpreting the client needs. Some clients are
not clear on what their goal is since they are not sure. I have been able to help them narrow down
to a specific goal and work towards attaining it. I have seen an opportunity of boosting the
psyche of the client through grouping clients with similar goals together during the exercise.
I have received feedback from the clients through messages, emails, and questionnaire
that I give the client at the end of their training period. With this feedback am able to know the
areas to work on and put more emphasis on and the areas that require improvement.
The level of stress and fatigue can be reduced through the exercises of the mind and
body. The benefits of the physical exercise is that improves the physical condition. Exercise is
considered as a way of reducing the fatigue of the body and the mental stress. “Exercise is very
effective at reducing stress and fatigue by improving the concentration and alertness.”9 This can
be very effective if the stress has depleted one’s ability to concentrate.
8 Berkshire Encyclopedia of World Sport, edited by Levinson, David, and Gertrud Pfister 2013
9 Corbin, Charles B., Gregory J. Welk, Cheryl Richardson, Catherine Vowell, Dolly Lambdin, and Scott Wikgren. "Youth
physical fitness: Ten key concepts."2014

13
Report outlining client needs
Fitness professional position has more responsibility that designing individual workout
programs. As one continues to exercise, they tend to trust their trainer and start confiding in
them. “This position the trainer in a position of being able to communicate effectively with their
clients on a deeper level. “10Verbal and verbal communication cues are important in training
program. Through the verbal communication, the trainer gets a clear understanding of the client
know about the training and whenever there is misconception, the trainer correct. The trainers get
to know the needs of the client in a broader way and guide the client on achieving their set goals.
The trainer motivates the client in doing the exercises through, highlighting to them the
importance of training, narrating the stories of different people who had the same need and
through training attained their goals. Through the nonverbal form of communication, the trainer
can also motivate the client. “This happens when the trainer takes part in the exercise along with
the client.”11 This gives the client the psyche to do the exercise. There are several barriers to the
exercise by the client. Some of this barriers include lack of motivation to exercise. Majority of
people find exercises to be boring. Some clients do not have the ability to be physically active.
“Lastly, some clients are afraid of being injured during the exercise.”12
Client review
During the training fitness programs, I made a positive relationship with all the three
clients. The clients trusted what I instructed them to do. The felt motivated to do the exercise and
attain their goals. The clients were really appreciative of my help in helping them attain their
goals. The clients referred some of their friends to my training program.
10 Bethancourt, Hilary J., Dori E. Rosenberg, Tara Beatty, and David E. Arterburn. "Barriers to and facilitators of physical
activity program use among older adults." 2013
11 Park, Roberta J. "Sports and Recreation."2008
12 Tomlinson. "Fitness tests." 2010

14
I did not adjust my methods for each client despite their different needs. I customized my
methods of training, for the aerobic training, which I usually have it three sessions per day, I had
to introduce another session because the client was afraid of being judged by another trainee. The
client was very shy and being an introvert she did not like to have her training with the other
participants. I had to offer more motivational talk to the trainee since they all had self-esteem
issues.
There were some complaints from the clients such as time allocated for their training is
not suitable. This caused a shift in the schedule so as to meet their needs. Some of the clients
were complaining during the group training as they faced challenges dealing with some group
members.
Bibliography

15
Amiaz, R., K. Rubinstein, E. Czerniak, Y. Karni, and M. Weiser. "A diet and fitness program
similarly affects weight reduction in schizophrenia patients treated with typical or atypical
medications." Pharmacopsychiatry 26, no. 03 (2016): 112-116.
Bethancourt, Hilary J., Dori E. Rosenberg, Tara Beatty, and David E. Arterburn. "Barriers to
and facilitators of physical activity program use among older adults." Clinical medicine &
research 12, no. 1-2 (2014): 10-20.
Berkshire Encyclopedia of World Sport, edited by Levinson, David, and Gertrud Pfister. :
Berkshire Publishing Group, 2013.
http://www.oxfordreference.com/view/10.1093/acref/9780190622695.001.0001/acref-
9780190622695.
Bodybuilding." In Berkshire Encyclopedia of World Sport. : Berkshire Publishing Group, 2013.
http://www.oxfordreference.com/view/10.1093/acref/9780190622695.001.0001/acref-
9780190622695-e-34
"boxercise." Oxford Reference. 17 Jan. 2018.
http://www.oxfordreference.com/view/10.1093/oi/authority.20110803095522162
Corbin, Charles B., Gregory J. Welk, Cheryl Richardson, Catherine Vowell, Dolly Lambdin, and
Scott Wikgren. "Youth physical fitness: Ten key concepts." Journal of Physical Education,
Recreation & Dance 85, no. 2 (2014): 24-31.
Cugusi, Lucia, Bryan Wilson, Roberto Serpe, Alessandra Medda, Martino Deidda, Silvia Gabba,
Gianmario Satta, Paolo Chiappori, and Giuseppe Mercuro. "Cardiovascular effects, body
composition, quality of life and pain after a Zumba fitness program in Italian overweight
women." The Journal of sports medicine and physical fitness 56, no. 3 (2016): 328-335.

16
"Endurance." In Berkshire Encyclopedia of World Sport. : Berkshire Publishing Group, 2013.
http://www.oxfordreference.com/view/10.1093/acref/9780190622695.001.0001/acref-
9780190622695-e-94
"Fitness." In Berkshire Encyclopedia of World Sport. : Berkshire Publishing Group, 2013.
http://www.oxfordreference.com/view/10.1093/acref/9780190622695.001.0001/acref-
9780190622695-e-109.
"Fitness Industry." In Berkshire Encyclopedia of World Sport. : Berkshire Publishing Group,
2013. http://www.oxfordreference.com/view/10.1093/acref/9780190622695.001.0001/acref-
9780190622695-e-110
Friedman, Katherine. "Dance As Sport." In The International Encyclopedia of Dance. : Oxford
University Press, 2014.
http://www.oxfordreference.com/view/10.1093/acref/9780195173697.001.0001/acref-
9780195173697-e-0449.
Harrison, Greg. "Fitness Program for College Aged Female." (2016).
"Health and Fitness." In The Oxford Encyclopedia of the History of American Science, Medicine,
and Technology. : Oxford University Press, 2014.
http://www.oxfordreference.com/view/10.1093/acref/9780199766666.001.0001/acref-
9780199766666-e-201
Hopkins, Laura, A. Rose, E. Higgins, and C. Gunther. "Methods and Fidelity of a Nutrition
Education Recreation and Fitness Program to Prevent Child Weight Gain during Summer."
Journal of Nutrition Education and Behavior 47, no. 4 (2015): S34.
Hoeger, Wener WK, Sharon A. Hoeger, Cherie I. Hoeger, and Amber L. Fawson. Lifetime of
Physical Fitness and Wellness. Cengage Learning, 2018.

17
Kuzmin, V. A., A. Yu Kopylov, M. D. Kudryavtsev, I. A. Tolstopyatov, G. Y. Galimov, and O.
M. Ionova. "Formation of professionally important qualities of students with weakened motor
fitness using a health related and sport-oriented training program." Journal of physical
education and sport 16, no. 1 (2016): 136.
"multi-gym." Oxford Reference. 17 Jan. 2018.
http://www.oxfordreference.com/view/10.1093/oi/authority.20110803100215694
Patrick, John J., Richard M. Pious, and Donald A. Ritchie. "President's Council on Physical
Fitness and Sports." In The Oxford Guide to the United States Government. : Oxford University
Press, 2005. http://www.oxfordreference.com/view/10.1093/acref/9780195142730.001.0001/
acref-9780195142730-e-680.
Park, Roberta J. "Sports and Recreation." In The Oxford Encyclopedia of Women in World
History. : Oxford University Press, 2008.
http://www.oxfordreference.com/view/10.1093/acref/9780195148909.001.0001/acref-
9780195148909-e-1012
Sato, Jennifer. "Designing a Physical Fitness Program for Children with Intellectual
Disabilities." (2017).
Tomlinson, Alan. "fitness tests." In A Dictionary of Sports Studies. : Oxford University Press,
2010. http://www.oxfordreference.com/view/10.1093/acref/9780199213818.001.0001/acref-
9780199213818-e-478
Welbourne, Penny Anne. "Laurens, Henry, and African Americans." In Encyclopedia of African
American History, 1619–1895: From the Colonial Period to the Age of Frederick Douglass. :
Oxford University Press, 2006.