Physical Activities For Improving Child Part 3

Appendix 4 Comparison of activity guidelines: Physical activity for children and youth Guidelines for Appropriate Physical Activity for Elementary School Children. Corbin & Pangrazi, 2003 15 Guidelines for Appropriate Physical Activity for Elementary School Children. Corbin & Pangrazi, 2003 15 Children (elementary school age)15 Adolescents (ages 11-21 years)15 * It is recommended that children get at least 60 minutes * A minimum of 30 to 60 minutes of acc.u.mulated acc.u.mulated and up to several hours daily of acc.u.mulated acc.u.mulated activity activity physical activity physical activity appropriate for age and skill level on all, or most, days of the week. of the week.

* For optimal ongoing health benefits, 50% of children's * 3 or more sessions per week of activities that are activities should occur in activities should occur in 15- minute bouts 15- minute bouts (or more), (or more), continuous in nature, lasting 20 minutes or more at a in nature, lasting 20 minutes or more at a alternating with brief periods of rest. alternating with brief periods of rest.

moderate to vigorous intensity * Children who spend excessive time watching television, playing computer games, or "surfing the net", are playing computer games, or "surfing the net", are unlikely to meet the minimum physical activity

guidelines above Physical Activity Guidelines from Health Canada for Children and Youth (aged 6-14 years)33,34 (See Patient Information Sheet for "prescription") Information Sheet for "prescription") * An increase of 30- 90 minutes daily of physical activity acc.u.mulated acc.u.mulated in 5- to 10-minute "bouts" of activity in 5- to 10-minute "bouts" of activity * A minimum of 30 minutes daily (as part of the total above activity, not in addition to it) should be spent in vigorous activity such as running, basketball, or soccer activity such as running, basketball, or soccer * A subsequent decrease of 30 to 90 minutes daily of sedentary activities [image]

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Patient Information Sheet (Appendix 5)

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Call to ACTION!

Activity prescription for 6 to 10 year-olds Name: _________________________ Phase (circle mth of intervention) 1 2 3 4 5.

What is it What Can I Do?

How Often ?

How Much MORE should I do?

Called?

ENDURANCE:.

G riding your bike

Every day Increase your playtime by:

G swimming 920 minutes (Phase/Mth 1)

Activities that G playground (swings, slides) 930 minutes (Phase/Mth 2) use ENERGY!

G walking (quickly) 940 minutes (Phase/Mth 3) G tobogganing, winter play 950 minutes (Phase/Mth 4) G skating (relaxed) 960 minutes (Phase/Mth 5) G ballet or dance cla.s.s (relaxed) ENDURANCE:.

G riding your bike (for a long

Every day Increase your very active play by: time) 910 minutes (Phase/Mth 1)

HIGH ENERGY.

G skating, inline skating 915 minutes (Phase/Mth 2) activities!

G soccer 920 minutes (Phase/Mth 3) G running, jogging 925 minutes (Phase/Mth 4) G basketball, volleyball 930 minutes (Phase/Mth 5) G energetic dancing

G hockey G high energy ballet or dance cla.s.s G _______________.

DECREASE TIME AT.

G sitting in front of the TV

Every day Decrease your "sitting-in-front-

G sitting doing computer games of-a-screen time": Sitting Activities

G sitting playing video games 920 minutes (Phase/Mth 1)

G surfing on the internet 930 minutes (Phase/Mth 2)

G ________________.

940 minutes (Phase/Mth 3) 950 minutes (Phase/Mth 4) 960 minutes (Phase/Mth 5) Adapted from: Green Prescription, Hillary Commission, Ministry of Health, Wellington, NZ,, Canada's Physical Activity Guide for Children, 2002, with information from the Canadian Fitness and Lifestyle Research Inst.i.tute 2001 Physical Activity Monitor Children, 2002, with information from the Canadian Fitness and Lifestyle Research Inst.i.tute 2001 Physical Activity Monitor Put a sticker on your poster or fridge calendar every time you follow all the doctor's suggestions from Put a sticker on your poster or fridge calendar every time you follow all the doctor's suggestions from the chart above. the chart above.

Bring your finished calendar or poster to your doctor by the following date:_________, 2003 Doctor's Signature: _______________________ Date: __________ Feel Free to Copy this Sheet [image]

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Patient Information Sheet (Appendix 6)

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Dare to be ACTIVE!

Physician-Patient Physical Activity Contract for Youth Name of partic.i.p.ant: _____________________________ Name of partic.i.p.ant: _____________________________ Phase (mth of intervention)

1 2 3 4 5.

What Can I Do?

How Often?

How Long Do I Do It?

ENDURANCE:.

G brisk walking (to the mall, to your Every day

Increase your moderate physical friend's, to school) activity by: Moderate G bike riding Activities

G swimming 920 minutes (Phase/Mth 1) that use

G exercising at home 930 minutes (Phase/Mth 2)

energy G skateboarding (stop & start) 940 minutes (Phase/Mth 3)

G supervised weight training 950 minutes (Phase/Mth 4)

G bowling 960 minutes (Phase/Mth 5) G baseball, softball

G Alpine skiing ENDURANCE:.

G running, jogging

Every day Increase your vigorous activity by: G bicycling (brisk & continuous)

Vigorous G basketball, volleyball 910 minutes (Phase/Mth 1)

High energy G dancing (fast) 915 minutes (Phase/Mth 2)

activities G inline skating, boarding (snow or 920 minutes (Phase/Mth 3) skate) (continuous) 925 minutes (Phase/Mth 4) G soccer, football 930 minutes (Phase/Mth 5) G shoveling snow, raking leaves G gymnastics, aerobics G tobogganing, ice skating

DECREASE.

G sitting in front of the TV

Every day Decrease your "sitting-in-front-of-a- TIME.

G sitting doing computer games screen time": Sitting