YMCA F.A.S.T. Program (Fit Adolescents Safely Training) A Program Manual to Youth Exercise, Basic Exercise Guidelines and Resistance Training Principles

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Townlake YMCA-Austin has revised and streamlined the YMCA F.A.S.T. program. The course is run directly through the personal training department. Parent/child can now more freely schedule sessions. The class is a certification course that teaches youth (ages 12-15) how to workout safely on the weight room floor. Parents/youth will both benefit from this new program in several ways: Youth ages (12-15) will be able to workout on the fitness center floor, without parental supervision throughout all YMCA of Austin branches. The course provides a non-competitive teaching experience for youth, who may not participate in sports, but want to workout in a fitness center. The course provides for a measure of education, security, and safety concerns for the parents, the youth, and the YMCA as a whole. Enables youth, at an early age, to gain good habits toward a healthy lifestyle. Even though these examples are just to name a few, many positive things come from offering a program such as this one. Secondly, a whole new format will follow allow kids to further continue with their individual goals and healthy lifestyles.

YMCA F.A.S.T. Ages: 12-15 Times: Varies

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Town Lake YMCA-Austin Youth Fitness Program – Course Outline Youth Fitness at the Town Lake YMCA-Austin is a multi-dimensional course that teaches youth ages 12-15 the importance of basic exercise guidelines, gym etiquette, and safety. The course’s main focus is to provide a safe, non-competitive, and inviting gym-learning experience for today’s diverse group of children. With today’s staggering child obesity statistics, reduced P.E. requirements in the educational system, and the rise in youth sports programs, children need to be taught safe, active, and healthy lifestyles, more so now, than in the past. An influential impact needs to be addressed to bridge the gap between children who are sedentary and those who have a misguided athletic promise.

Class Design The course, recently revised in 2015, has been revised effectively to review and test out on-line. Then schedule an appointment to come in to take the practical part of the test. The course test will need to have a passing grade before the practical portion is schedule. After reviewing the manual, a test of basic proficiency will be given and a passing score of 75% or higher is required for the specified age group to be granted access to the fitness center. Below is a lesson plan listed to show additional course information. Lesson Plan (Town Lake YMCA format)

Handout Course Booklet Introduction to the course and Fitness Center/ Active Discussion on Warming-up/Stretching Proper Squat and Lunge Positions/ Matrix Machines

Warm-up/ Review Muscle Terms / Basic Exercise Guidelines / Fitness Center (Machines vs.

Muscles) Proper Squat and Lunge Positions/ Matrix Machines Introduction to Free Weight Exercises

Warm-up/ Full Fitness Center Interaction Test Preparation/ Q & A

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Test Preparation/ Q & A Test Day + Practical Exam

Attention Parents: Please read and sign at the bottom!!!! Youth Fitness: Testing for Proficiency The Youth Fitness Program exam involves testing the knowledge and fundamental skills of the students who wish to be granted fitness center privileges.

Youth Fitness students are tested in two-parts: Written and Practical Exam. The two-part test is primarily a multiple-choice test that reiterates the information that the students have been taught. In the first half of the test, students must show that they understand basic muscle anatomy, basic exercise guidelines, and what muscles they work during various exercises. In the second part of the exam, an instructor individually tests each student of the fitness floor. Students must be able to show safe gym etiquette and applied knowledge of both machine and free-weight exercises. The practical exam is the most critical part to the testing process. **Passing the practical exam is solely based on the instructor’s evaluation of the student’s knowledge.

SPECIAL TESTING CONCERNS: The point of the course is to show proficiency in the fitness center, not just on the paper solely. For example, a student may get a 100% on the written exam correct, but fail the practical exam. Unfortunately, the student may not receive and overall passing grade due to lack of applied knowledge and safety concerns. If a student fails the course, the student may be given an additional week to study and re-take the test on an individual basis. If a student fails the test a second time, then they will be required to re-take the course, in its entirety. Please Initial _____________ Future Feedback Youth Fitness provides a continuous foundation of knowledge that kids may use of future fitness goals, motivational skills, discipline, and other aspects of life. Once completing and passing the course, current youth fitness participants are encouraged to continue taking the course on an annual basis. In addition to the 4

course, participants are also encouraged to get involved in other YMCA programs, such as YMCA teen clubs, sports, and youth programs. It will help the participants continue to grow, understand, and achieve various fitness goals, positive feedback on life, and lead an overall healthier lifestyle.

Always remember, the youth of today are the future of tomorrow. Parent’s Signature ____________________________ Date ___________________

TABLE OF FITNESS TERMS Workout Terms Repetitions/ Reps – The number of movements through a full range of motion (ROM) of an exercise. Sets – The group or series of repetitions conducted during an exercise. Ballistic Stretching – Stretching muscles with a bouncy or inconsistent hold position.

This type of stretching should be avoided.

Directional Terms Anterior:

Refers to the front portion of the body or muscle origin.

Posterior/Rear:

Refers to the back side of the body or muscle origin.

Lateral: Refers to a movement that extends to the side of the body. (i.e. lateral raise) Medial:

Refers to the middle portion of the body or muscle origin.

HOMEWORK LESSON Identify the major muscles of the body. Must be able to show and label for the test. The major muscles are as follows:

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               

Quadriceps – Front thigh Hamstrings – Back thigh Rectus Abdominis – Stomach/front abs Gluteals – Bottom Erector Spinae – Low Back Pectoralis Major – Chest Latissimus Dorsi – Upper Back (V-Shape) Deltoids – Shoulders Triceps – Back of the Arm Biceps – Front of Arm Adductors – Inner thighs Abductors – Outer thighs Trapezius – Neck Obliques – Side Abs/” Love Handles” Gastrocnemius – Calf Rhomboids – Middle of Back between shoulder blades

THOUGHT OF THE WEEK: Think about all the times your parents have driven you around and all the times they have paid for your activities. Also, think about how much they love you. Do not forget to thank your parents today for allowing you to attend this class and for supporting your activities. Remember to study and know these some of these muscles by the next class. Have fun and a safe weekend.

HOMEWORK LESSON Basic Exercise Guidelines and Flow Chart STEP 1: Warm-up (Cardio type warm-up) Use cardio equipment or aerobic-type exercise 5-10 minutes of warm-up prior to exercise Continue til your muscles are warm and you are breaking a slight sweat STEP 2: Flexibility Training (Stretching) Always warm-up, then stretch. Warm muscles prevent injuries. 4-7 times a week No bouncing while stretching; avoid ballistic stretching Hold each stretch for 10-30 seconds May be performed: after warming up, in between sets, and/or after workout. 6

STEP 3: Cardiovascular Training (i.e. running, cycling, playing basketball, etc.) 3-5 times a week Minimum of 15-30 minutes per workout Perform at 60-85% of maximal heart rate. STEP 4: Resistance Training (Weight Training) 2-3 times a week 2-3 sets per exercise, 10-12 reps per set Work larger muscles before smaller muscles Slow and controlled speed during movements Give muscles 48 hours to recover before exercising them again STEP 5: Cool-down (Cardio type cool-down) Use cardio equipment or cardio type exercise -Perform lightly until your heart rate drops below 100 beats per minute or less REMEMBER! Remember to be kind to one another. Do not point out or tease one another about a weakness. You are not perfect - none of us are. Each one of us has room for improvement. We never stop growing, improving, and maturing; it is a lifelong process. This week I would like you to be aware of the way you treat others. If you are not being kind, STOP, apologize, and change your behavior. Have a safe week.

HOMEWORK LESSON MACHINES VS. MUSCLES Memorize the list of machines and ONLY the main muscles for each exercise. PRECOR machines listed here are covered on the test.

Leg Press – Quadriceps, Hamstrings, and Gluteals Shoulder Press – Deltoids Seated Row – Rhomboids and Latissimus Dorsi Chest Press – Pectorals

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Leg Extension – Quadriceps Leg Curls – Hamstrings Hip Adduction – Adductors (Inner thigh) Hip Abduction – Abductors (Outer thigh) Lat Pulldown – Latissimus Dorsi Abdominal Crunch – Rectus Abdominis Back Extension – Spinal Erectors/Erector Spinae Tricep Extension or Press – Triceps Arm/Bicep Curls – Biceps

HOMEWORK LESSON Exercising through a full range of motion/movement (ROM) enhances strength development, flexibility development, and prevents injury. Muscular balance refers to equal working of opposing muscle groups OR equal working of both sides of the body. (i.e. chest and back OR left arm and right arm). Abdominal muscles are used each time that you do an exercise. Conditioning the abdominals last helps prevent instability and injury. You don’t want to fatigue your core muscles first before the rest of the workout. Your muscles need oxygen to survive.

REMEMBER Get plenty of rest and drink lots of water. Water will help fuel you during your workouts and it helps maintain your body functions and operating systems.

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