TABLE 1
THE FIVE COMPONENTS OF HEALTH-RELATED FITNESS
| Component | Definition | Principles for improving/ maintaining | Activities | Adherence |
|
Aerobic Capacity [cardiorespiratory endurance] |
healthy functioning of the heart, lungs, and circulatory system, to provide oxygenated blood to large working muscles, | work large muscles; moderate intensity; > 20 minutes; minimum of 3 days weekly | walk;, power-walk, jog; jump-rope; bicycle; swim; endurance sports | Exercise with a buddy; Keep a record - set goals; "Star" chart; Activity reinforcers |
| Body Composition | body fatness - percent of total body weight, consisting of stored fat | use more calories than taken in | diet and exercise; aerobic activities; physically active lifestyle | Keep daily charts of dietary intake; exercise output with weekly goals; chart weight weekly - in growing children, maintenance may be the goal |
| Flexibility | ability of joints to move through their full range of motion | Remember position; slow stretch; hold; relax; and repeat; every day. | trunk stretch; 1-leg sit & reach, trunk twist; shoulder | Routine built into leisure time. |
| Muscular Strength | ability of a muscle group to do work -- the maximum amount of force the muscle can exert [or weight it can lift] | moderate to high intensity; long rest periods; don't do same exercises 2 consecutive days | upper-body: wall pushups, knee pushups; modified pullups or letdowns, modified weights Lower-body | Body building models; inspirational posters; keep track of strength gains |
| Muscular Endurance | the amount of work muscles can sustain over time | mild to moderate intensity; brief rest periods | curlups; leg lifts; walking; jogging; w/ hand weights | Routine activity |
TABLE 2
ESTABLISHING A FITNESS PROGRAM
| Steps | Beginners | More Advanced |
| Medical Clearance | Any physical limitations or contra-indications to movement | Potential cardiac, neurologic; check for AAI in Down syndrome. |
| Target Fitness Components | What movements are available? What strengths can be built upon? What weaknesses can be addressed? Movement is the goal. | Should address at least minimally all components of fitness - with emphasis on identified weaknesses |
| Facilities / Equipment & Aides | Adequate space, climate control. Equipment may be inexpensive: therabands; milk jugs; cans; bean bags; armcrank bicycle? Music is an important featureTry for 1:1 assistance. If not available, use stations. | More spacePeer assistants still recommended |
| Establish Program Routine | Warm-up: 5-15 min. Slow movement; stretching.Aerobic / strength workout: 20-30 min. Higher intensity, large movementsCool-down: same as warm-up, shorter duration | Warm-up: 15 min. walk/jog; light calisthenics; stretches;Aerobic / circuit: Cool-down: include games |
| Keep Track | Posters; chart participation times. | More accurate measures: pulse monitoring; traditional fitness measures |
| Plan for Motivation | Keep sessions fun! Identify and provide rewarding activities. Match up with peers. |