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Home School Family Fitness: A Complete Curriculum Guide
Page 1 | Page 92 | Table of Contents

Introduction

1
How to use this book 4
 

1. Ways to Inspire Your Child

5

2. Muscular Strength, Endurance and Flexibility

11
Weight Training Exercises Without Weights 12
Practical Help 13
Strength and Endurance Exercises 14
Specialized Strength and Endurance Exercises 16
Flexibility 19
Exercise Plan 20
 

3. Aerobic Fitness

21
What is Aerobic Fitness 22
How To Train The Body Aerobically 23
Cautions and Tips 24
Benefits From Aerobic Exercise 25
Practical Help 26
Let's Get Started On An Exercise Plan 27
Reading The Exercise Charts 28
Lab: Target Heart Rate 30
Lab: Aerobic Exercise Plan Ages 4-8 31
Lab: Aerobic Exercise Plan Age 9 & Up 32
Aerobic Point Charts 33
Exercise Points Journal 35
 

4. Modified Fitness Games

37
Indoor Games 42
Outdoor Games 46
Snow Games 50
Backyard Equipment 51
 

5. Fitness Tests

54
Sit-up Test 54
Push-up Test 54
Pull-up / Bent Arm Hang Test 55
Sit and Reach Test 55
Test Norm Charts 56
Aerobic Fitness Test 61
 

6. Lesson Plans

65
Body Movement Fundamentals Unit 68
Ball Skills Unit 73
Rhythm and Dance Unit 78
Tumbling and Gymnastics Unit 81
Swimming Unit 85
 

7. Labs

89

Appendix

109
Fitness Contract 110
Muscle Strength & Endurance Log 112
Aerobic Exercise Logs 113
Height & Weight Chart 114
Suggested Equipment Needs 115
Quick Reference Guide for Exercise-Related Injuries 116
Aerobic Ball Exercises 117
References and Resources 118
Dance Words and Actions 119

Labs

Nutrition 3
Target Heart Rate 30
Aerobic Exercise Plan Ages 4-8 31
Aerobic Exercise Plan age 9 & Up 32
Muscle Strength & Fitness Tests 63
Walking & Running Correctly 91
Basketball Free Throw 92
Basketball Lay-up 93
Basketball Two Hand Chest Pass 94
Basketball Dribbling 95
Tennis Forehand 96
Tennis Backhand 97
Football Passing 98
Football Punt 99
Overhand Throw 100
Batting 101
Soccer Kick 102
Soccer Heading 103
Soccer Foot Trap 104
Soccer Dribbling 105
Volleyball Overhead Pass 106
Volleyball Bump 107
Volleyball Underhand Serve 108

Charts

AAU Fitness Standard 1
Exercise Point Charts 33
Exercise Points Journal 35
Minimum Fitness for Healthy Girls 56
Minimum Fitness for Healthy Boys 57
Modified Push-up Test 58
Regular Push-up Test 58
Adult Sit-up Test 58
Boy's Sit-up Test 59
Boy's Pull-up Test 60
Boy's One Mile Run/Walk Test 62
Girl's One Mile Run/Walk Test 62
Page 1 | Page 92 | Table of Contents
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