Sandbag Training for Muscular Strength

While sandbag training has been utilized by athletes for many years, it is becoming increasingly popular among all exercisers. The sandbag is a great training tool that can improve muscular strength/endurance, stability, and power. As a result, many fitness professionals are incorporating sandbag training into their functional fitness programs. This month’s fit tip focuses on three sandbag exercises that, when combined, target all major muscles groups....

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Muscular Strength Strategies for Youth

Resistance (strength) training can be safely implemented for kids of all ages. Basic rules for strength training in kids and adolescents have been published in a previous blog (see: Strength Training for FitnessGram). Physical education teachers can utilize the following resistance training strategies to boost kids’ musculoskeletal fitness....

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Knee Pain: Patellofemoral Pain Syndrome

Are you experiencing knee pain? While a vast majority of knee problems involve ligament damage, another common cause of knee pain is patellofemoral pain syndrome (PFPS). PFPS is characterized by pain underneath the patella (knee cap). The pain increases with squatting movements, stair climbing, and prolonged sitting. This fit tip provides a variety of exercises that will strengthen the quadriceps muscle group and increase hip stability....

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Partner Strength Training

Small group and partner exercises have become quite popular as they keep individuals motivated and accountable while adding fun and variety to an exercise routine. Partner strength training may be performed with minimal or no equipment and typically does not require a large space. This can be extremely useful with a limited budget. So grab a friend, and try these partner exercises during your next workout....

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Plank Variations

Tired of holding that plank for minutes on end? Try these plank variation to make your next workout more challenging and fun....

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One Creative Exercise for the Whole Body

This exercise focuses on musculoskeletal fitness, specifically muscular endurance. Defined, muscular endurance is the ability of a muscle or a group of muscles to contract repeatedly for a prolonged period of time. Body weight and low-resistance exercises can be adequately utilized for the purpose of improving muscular endurance. The exercise shown within this fit tip targets the whole body by combining various exercises into one....

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Creative Cardio Circuit Strategies for Youth – Part 2

In June, we introduced you to the first part of our “creative cardio circuit strategies” designed to improve FitnessGram® scores. Part two focuses on 3 new exercises that can be modified or amplified for any grade level. As always, the instructor/teacher is only limited by his/her creativity. Try these fun cardio strategies as part of you next circuit training program. Remember, a circuit training session should alternate one minute of cardio exercise with one minute of strength exercise. The strength training portion of a circuit routine should target all major muscle groups....

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Correcting the Excess Forward Lean During the Squat

A common movement pattern deviation observed during the squat is the excessive torso lean. This misalignment in form is often the result of weak back extensors (erector spinae) and hips. Learn more......

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Back-Saver Strategies

Low back pain, injury, and other back disorders may be the most pressing orthopedic health problem in modern America. The exercise strategies performed in this Fit Tip can be utilized to improve the strength of the back muscles, specifically the erector spinae....

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Preventing the Nuisance of Shin Splints

Shin splints is a generalized term for pain on the front edge of the shin bone. Shin splints are common in runners, dancers, military recruits, activities requiring bursts of speed or sudden stops, individuals who have increased exercise duration/frequency/intensity, and those exercising on uneven surfaces. Learn more......

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CPR Tips

CPR can double or triple a cardiac arrest victim’s chances of survival. The thought of performing CPR on someone can be scary, but don’t let fear prohibit you from being a lifesaver. So how do you know if someone really needs CPR? Check out this month’s Fit Tip to learn some quick, practical tips when it comes to administering CPR....

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Creative Cardio Circuit Strategies for Youth - Part 1

In April, we introduced you to circuit training strategies designed to improve FitnessGram® scores. The circuit training session should alternate one minute of cardio exercise with one minute of strength exercise. As mentioned previously, the strength training routine should target all major muscle groups. However, creating fun and innovative ways to include cardio can be a challenge. Incorporate fit tip cardio strategies to make your next circuit training workout a fun activity for kids of all ages....

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