EXAMPLE OF A WEEKLY STRUCTURED EXERCISE PROGRAM FOR STUDENTS

Positive behavior will be further perpetuated through positive reinforcement by the use of a token economy. Students will be on a fixed ratio schedule where they will earn a blue Presidential Physical Fitness Dollar (PPFD) every time they participate in a structured exercise class. The blue PPFDs can be traded in at the student store. Students may choose from an assortment of learning toys or other commodities worth different values.

There are many effective, structured exercise programs (dancing, skiing, sports, zumba, yoga, etc.) that you can offer at your school. On our blog a strength/cardio work-out plan is shown as an example of a structured exercise program. The strength work-out will alternate daily with the cardio work-out. This work-out is adapted from the Drop a Size work-out (Fitness Magazine, 2007). Each exercise program should be completed in about 30 or 40 minutes.

DAILY (Monday-Friday at 10:00 a.m. - 11:00 a.m.)

WARM-UP (4 minutes)
Choose one or more of these activities:
jump rope, jumping jacks, moderate-paced walking, grapevine, skipping

STRETCH (4 minutes)
Choose many of these activities:

Retrieved from http://www.usfsa.org/content/Exercises.pdf

WORK-OUT (20-25 minutes)

The strength work-out and cardio work-out will alternate daily:

Strength work-out

Squats, 12 repetitions

Power Jump, 12 repetitions

Plank, hold for up to one minute

1 MINUTE BREAK

Lunging bent-over row, 12 repetitions for each arm

Right-angle push-ups, perform for up to one minute

Standing windmill, 12 repetitions for each arm

1 MINUTE BREAK

Reverse lunge with biceps curl, 12 repetitions for each leg

Triceps dip, 12 repetitions

Bicycle curl-ups, perform for up to one minute

1 MINUTE BREAK

Squats, 12 repetitions

Power Jump, 12 repetitions

Plank, hold for up to one minute

1 MINUTE BREAK

Lunging bent-over row, 12 repetitions for each arm

Right-angle push-ups, perform for up to one minute

Standing windmill, 12 repetitions for each arm

1 MINUTE BREAK

Reverse lunge with biceps curl, 12 repetitions for each leg

Triceps dip, 12 repetitions

Bicycle curl-ups, perform for up to one minute

Cardio work-out

Moderate steady jogging, 4 minutes

Sprint, 1 minute

Moderate steady jogging, 4 minutes

Sprint, 1 minute

Moderate steady jogging, 4 minutes

Sprint, 1 minute

Moderate steady jogging, 4 minutes

Sprint, 1 minute

Moderate steady jogging, 4 minutes

COOL-DOWN (4 minutes)
Moderate-paced walking


STRETCH (4 minutes)
Choose many of the previously pictured activities.