Teaching Flexibility for Children

Dr. Bekir Yüktaşır , Dr. Hasan Birol Yalçın, 

Fatih Kaya

Abant İzzet Baysal University, School of PE & Sports, Bolu, TURKEY

E-mail: byukta@yahoo.com

Recently, increasing  flexibility is a subject that physical educator and  coaches are interested in. Flexibility is a major components of  fitness in children. "Flexibility is the range of motion through which the limbs are able to move. Skin, connective tissues, and conditions  within joints restrict the range of motion , as does excessive body fat. Injury occurs when a limbs is forced beyond its normal range , so improved flexibility reduced this potential" (Sharkey 1997, p.143). To improve the flexibility, stretching exercises are used. Stretching exercises are applied in three ways. These are static, dynamics and PNF (proprioceptive neuromuscular facilitation) techniques.

Dynamic flexibility is the ability to get a maximum range of motion of the joint while performing a movement. Also, in the literature, it was mentioned that ballistic stretching  is similar to dynamic stretching. However, ballistic stretching forces the muscle beyond its normal range of motion. The movements are applied uncontrolled manner with bouncing and bobbing. On the other hand, static stretching refers to a holding stretch position . In general, static and dynamic stretching techniques could be applied as passive or active. While passive techniques should be done with partner or some other assistance, active technique should be performed by using body movements (such as bending, twisting etc.)

The last technique is PNF stretching which is becoming very popular all around the world. "Proprioceptive neuromuscular facilitation (PNF) techniques make use of propriopective stimulation for the strengthening (facilitation) or relaxation (inhibition) of particular muscle group. One principle of PNF maintains that voluntary muscular  contraction are performed in combination with muscle stretching to reduce the reflexive components of muscular contraction, promote muscular relaxation, and subsequently increase joint range of motion" (Ferber 2002).

Flexibility is considered as an important component of many children' activity programs. For all age of children , high level of flexibility is essential for optimizing movement. The benefits of flexibility exercises are as follows; improvements in children’s posture, gait, coordination, balance, agility and muscle strength.

For physical fitness, children need to be able to twist , bend and  rotate their bodies through the full range of motion without overexerting. Children carry out their daily activities by using many forms of locomotor, non-locomotor and manipulative movements. Therefore, they need high level of flexibility. These types of movements require a series of linked fundamental skills. By the same token, when children have high range of motion, they are less prone to injury. In general, following recommendations can be used improving flexibility in children:

• Children should stretch to a position where they begins to feel tightness but not pain. If  they  stretch the muscle fibers too far,  stretch reflex can happen.  
• They should not bounce while stretching. Because this type of stretching may result in injuries of the muscles and tendons.
• They should  maintain normal form of breathing during each stretch
• Each muscle stretch  can be performed 10 to 20 seconds or 6-8 times. Each muscle group or stretch should be repeated 3 or 4 times for optimal benefit and these exercises can perform at least three times a week.

Flexibility can be improved by repetitive performance of particular stretching skills. A standard of stretching routine for  children should be applied to major muscle group such as; back , hips, groin, hamstring, upper body, abdomen etc. Children perform dynamic stretching activities naturally in their daily games and plays. Because dynamic stretching can cause to greater flexibility in movement. But it should be noted that these stretching exercises must  be done with caution. So, it does not become ballistic stretching. Because ballistic stretching activities can result in stretch reflex (causing injury)  To maintain a correct dynamic stretch, children should control and  focus on smoothness of the movement.  Otherwise, this may result in muscle shock. Moreover, PNF and isometric stretching are not recommended for children whose bones, muscles, tendons and ligaments are still growing .

In the light of sequence, large resources of stretching exercises should be performed to avoid monotony and boredom. The most important thing is for the children to have fun in stretching exercises.  For example, they can imitate some animals’ movement. These animal could be seal walk, elephant walk, bug roll, butterfly fly, bear walk, kangaroo jump, crab walk, flamingo stand, monkey climb, lizard crawl .  While in some exercises, instruments like elastic bands, balloons and exercise balls can be used to improve flexibility , playground equipment could also be used to motivate the children. During exercise. It is better to design stretching activities in game and play format. Teachers and coaches should motivate and encourage children while they  stretching, because of short  attention span of the children.

To sum up, it can be said that stretching exercises are important for children in their physical fitness level. Regular stretching exercises reduce chance of injury and improve flexibility and other fitness components. In a nutshell (Don't forget that moving easily depends on a high range of motion.)

References

Sharkey J. Brain (1997) , Fitness and Health. Champain, IL: Human Kinetics.

Ferber R., Ostering L.R., & Gravelle D.C., (2002), Effect of PNF stretch techniques on knee muscle EMG activity in older adult, Journal of Electromyography and Kinesiology, 12, 391-397

Circuit Training for Children with Mental Retardation

Dr. Necmiye Ün, Abant İzzet Baysal University, Kemal Demir School of Physical Theraphy & Rehabilitation, Bolu, TURKEY

E-mail: necmiyeu@yahoo.com

Dr. Bekir Yüktaşır , Abant İzzet Baysal University, School of Physical Education & Sports, Bolu, TURKEY

It is a common belief that children with mental retardation (MR) are very difficult to train in any sports activity because of their cognitive levels. However, the lack of  mental ability should not affect  motor and physical fitness development of children with MR. Evidence shows that systematic and progressive specialized physical activity programs promote several benefits to children with MR and they progress as much as normal boys and girls (Willgoose 1983). Physical fitness is an essential part of life for their development in all aspect. Therefore, all families are highly encouraged to send their children with MR to physical activity programs.

The purpose of  this article is to provide some guidelines to train children with MR. Similar to nondisabled peers, oxygen uptake (VO2 max), strength, power, agility, flexibility, coordination, and reaction time are necessary components for children with MR. To improve these parameters, training programs must be designed very carefully. In general, intensity, volume and frequency of training in children with MR should be  less than adults. Moreover, interval, circuit training, resistance training and continuous running methods are the alternatives.

The Circuit training is an effective method to improve strength , endurance, agility, coordination and, speed. circuit training consists of number of stations. Each exercise in station is performed with repetitions or time period before moving on to the next station. The exercises are performed within each circuit phase are separated by rest intervals. It is also a good way of training by alternating exercises and muscle groups. Circuit training appears to be an effective training methods  for children with MR. There are some advantages of this method. For example, children individually can perform different kind of exercises. So attention of children could be increased and coaches could motive children easily assisting them in stations. The most important one, different kinds of exercise may also  improve motor skills and capabilities of children with MR. and circuit training activities can supply simple exercises using short durations.

The effectiveness of a circuit training depends on several factors: length of intervals between stations, number of  stations, number of sets,  and the type of activities performed . So coaches must focus on these factors while they plan the training period.Exercises must be selected and arranged carefully and the overload principle should be  considered. Overload principle is important  to improve physical fitness components.The physiological systems of body must be forced using loads that are greater than those  to which the body is accustomed (Heyward, 1997). To supply overload principle in circuit trainig activity, number of repetitions could be increased while keeping the time for completion same. Training period should last  at least 6 weeks (3 times a week). Number of circuits could be  2-3 in training session (with 2-6 stations in circuits). Below you will find a sample circuit training program.

The purpose of this training period is to improve reaction time, muscle strength, muscle endurance and cardiovascular endurance. Training period lasted for 12 weeks (3 times a weeks  and 30-60 minute  in a training session). Intensity of training can be calculated by using max  heart rate  (% 60 of max heart rate and upper). Every training session consist of three phases: a) Circuit training phase one b) Circuit training phase two  c) Interval training

Circuit training phase one: aim of this phase is to improve reaction time. It consists of four stations. Children move between stations with command. They lie down in a supine position and move to second station and lie down in a prone position. Sit-up is performed in third station. Lastly, they perform modified push up in fourth station. Each station is three meter apart each other. Children perform 5 sets in this circuit phase. 20- 30 second rest intervals is given between sets.

Circuit training Phase two : aim of this phase is to improve muscle strength and muscle endurance. There are five stations. Workout time in each station is 2 minute. 35-45 seconds interval is applied between the stations. In station one, children lift light dumbells. They perform elbow flexion, elbow extension and arm abduction. In station two, modified push up is performed. In station three, sit up assuming a supine position with hands located  on the chest and knees bent, is performed. In station four, children perform resistance activities with thera bands. Finally, in station five modified pull up (a supine position)  is performed.

Interval  training: aim of this phase is to improve cardiovascular endurance . Short workouts with 50 meter run is performed . Children perform 3 sets with 5 repetitions of each interval (3 X 5 X 50). 3-5 minutes rest intervals (active recovery with walking)  is given between the sets (Rimmer, 1994).

As a final thought, coaches and physical educators should understand the needs of  children with MR and design training programs very carefully. This programs could promote the quality of life for children with MR . Thus, they can be healthy and independent in their life.

References

Willgoose E. Carl. (1984). The Curriculum in Physical Education. New Jersey: Prentice-Hall

Heyward H. Vivian (1997). Advanced Fitness Assessment & Exercise Prescription,Urbana Champaign, IL:Human Kinetics.

Rimmer H. James (1994). Fitness and Rehabilitation Programs for Special Populations. Dubuque, Iowa: Brown & Benchmark