Are You Taking Care of Their Hearts?

According to the American Heart Association, physical inactivity is a major risk factor for developing coronary artery disease. They recommend cycling power light bulb, science cyclethat children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day. Many sources say that teens and adults need at least 30 minutes a day. Inactivity also increases risk of stroke, obesity, high blood pressure, diabetes, and stress.

On the other hand, increased activity increases life expectancy and produces many overall physical, psychological, and social benefits. Physical activity can help children and adults with controlling weight, reducing blood pressure, raising good cholesterol, reducing the risk of diabetes and some kinds of cancer, as well as helping children gain self-confidence. The American Heart Association recommends that all children age 2 and older participate in at least 30 minutes of moderate enjoyable activity daily and 30 minutes of vigorous physical activity 3-4 days a week. This is to maintain a good heart and lung fitness level.

For 85th percentile in the Presidential Challenge—

5-7 year old boys and girls should be able to do about 30-36 curl-ups in a minute, perform the shuttle run in about 11.5 to 12.4 seconds, V-sit reach (boys-3.5”/girls-5.5”), one mile run (boys-9:22-10:15 and girls-10:36-11:20)—or a ¼ mile can be done in 1:48-2minutes, about 2-4 pull-ups, and 9-14 push-ups.

8-9 year old boys and girls should be able to do about 38-41 curl-ups in a minute, perform the shuttle run in about 10.9 to 11.8 seconds, V-sit reach (boys-3.0”/girls-5.0”), one mile run (boys-8:31-8:48 and girls-9:30-10:02), pull-ups (boys-5, girls-2), and 17-18 push-ups.

10-11 year old boys and girls should be able to do about 40-47 curl-ups in a minute, perform the shuttle run in about 10.0 to 10.8 seconds, V-sit reach (boys-4.0”/girls-6.0-6.5”), one mile run (boys-7:32-7:57 and girls-9:02-9:19), pull-ups (boys-6, girls-3), and 22-27 (boys) and 19-20 push-ups (girls).

12-13 year old boys and girls should be able to do about 50-53b/45-46g curl-ups in a minute, perform the shuttle run in about 9.5 to 10.4 seconds, V-sit reach (boys-3.5”/girls-7.0”), one mile run (boys-6:50-7:11 and girls-8:13-8:23), pull-ups (boys-7, girls-2), and 31-39 push-ups (boys) and 20 (girls).

14-15 year old boys and girls should be able to do about 57b/48g curl-ups in a minute, perform the shuttle run in about 9.0 to 10.0 seconds, V-sit reach (boys-4.5-5”/girls-8.0”), one mile run (boys-6:20 and girls-8:00), pull-ups (boys-10, girls-2), and 41 push-ups (boys) and 21 (girls).

16-17 year old boys and girls should be able to do about 56b/45g curl-ups in a minute, perform the shuttle run in about 8.7 -b to 10.0-g seconds, V-sit reach (boys-6-7”/girls-8-9”), one mile run (boys-6:06 and girls-8:23), pull-ups (boys-11-13, girls-1), and 44-53 push-ups (boys) and 24-25 (girls).

ONE-MILE WALK/RUN
The One Mile Walk/Run tests cardio-respiratory endurance. The goal of the walk/run is to complete the distance as fast as possible.

CURL-UPS
The goal of the Curl-ups challenge is to do as many curl-ups as you can in one minute. This tests muscular endurance. Lie on a flat surface with your knees flexed and your hands on opposite shoulders (arms close to chest). Raise your trunk up to touch elbows to thighs. A complete curl-up is counted each you come up to touch your thighs.

boy running, running in parkPULL-UPS
Pull-ups test strength. To do a Pull-up, grasp a bar with an over- hand or underhand grip. Begin by hanging with your arms straight. Pull your body up with a steady movement until your chin is over the bar, and extend back down. Do as many as you can – there is no time limit. Must be done with straight legs.

V-SIT REACH
The V-Sit Reach tests your flexibility. Take your shoes off and place your feet directly behind a line marked on the floor. A measuring line will be marked between your legs. Clasp palm-down, and place your hands together on the line. Reach forward as far as you can. A partner will help keep your legs straight. You’ll have three practice tries – the fourth reach will be recorded.

SHUTTLE RUN
The Shuttle Run tests strength and cardiorespiratory endurance. Place two blocks of wood are behind a line drawn 30 feet from where you start. On “ready, Go!” you run to the blocks, pick one up, bring it back, and place it behind the starting line. Then, do the same thing with the second block. Record the fastest time.

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See also: Should You Exercise When You are Sick?

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More on this blog:

Monkey See, Monkey Do

Motivating Your Kids to Exercise

In other places on the web:

Working Exercise into Your Family’s Lifestyle

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8 thoughts on “Are You Taking Care of Their Hearts?

  1. Pingback: Should You Exercise When Sick? | Delana's World

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