FITT is an abbreviation for American College of Sports Medicine's (ACSM's) Recommendation for Exercise.
Aerobic Exercise
Frequency: 3-7 days per week is encouraged to maximize the individual's caloric expenditure. 3-4 days should include moderate to vigorous exercise, while light exercise is encouraged on the other remaining days.
Intensity: There are HR recommendations for training those with this special condition, but choosing a pace that is comfortable for them is important. To monitor, they should be at about 40-80% of Max Predicted HR (220-age). Measuring how they are doing during exercise should be asking questions as to how they are doing that allow you to keep pushing them through exercise. Also through close supervision, know when to stop or decrease intensity to avoid any health related issues.
Time: 30-60 minutes a day of physical activity promotes weight management and improved fitness. This can be achieved in multiple bouts of 10-15 minutes, allowing the individual to rest when needed, but still reach the recommended amount.
Type: Walking should be the primary encouraged activity, especially when first starting a regular physical activity program. Gradually work toward running to ensure the individual is ready for the intensity.
Anaerobic Exercise
Frequency: Performed 2-3 times a week, as muscle strengthening is essential in patients with ID.
Intensity: Have individual try to complete 12 repetitions of each exercise for 1-2 weeks to monitor progress.
Time: Complete 2-3 sets with 1-2 minute rests between each set. Work toward multiple sets. One set is completely fine for beginners.
Type: Using machines can target the major muscle groups and is the safest for these individuals. Close supervision of this program and during performance is essential in making adjustments and avoiding injury.
This information was taken from the American College of Sports Medicine under Recommendations for Special Populations.
Monday, December 8, 2014
Camp Links/Information
In our last post, we mentioned how people with IDs and DS greatly benefit from attending camps. We wanted to give you all links to some ideas if you think this will be beneficial for your loved one.
Camp Shriver (Nationwide)
http://www.acacamps.org/members/knowledge/participant/cm/0707shriver
List of Camps-Provides pages of camps that offer different programs and are found in various regions of the United States
http://www.veryspecialcamps.com/summer/learning-disability-camps/
Another great link for a variety of camps-There are several links on this site to help find camps with those with Intellectual Disabilities and for a variety of health/disability camps, ranging from asthma to epilepsy.
http://fcsn.org/camps/listing.html#intellectual
Feel free to comment on this post if you find any other great links/camps in your research!
Camp Shriver (Nationwide)
http://www.acacamps.org/members/knowledge/participant/cm/0707shriver
List of Camps-Provides pages of camps that offer different programs and are found in various regions of the United States
http://www.veryspecialcamps.com/summer/learning-disability-camps/
Another great link for a variety of camps-There are several links on this site to help find camps with those with Intellectual Disabilities and for a variety of health/disability camps, ranging from asthma to epilepsy.
http://fcsn.org/camps/listing.html#intellectual
Feel free to comment on this post if you find any other great links/camps in your research!
Sunday, December 7, 2014
Problems With Developing and Maintaining Fitness
Hello Again!
We are back with more information. In the last post, we discussed the many benefits to exercise for individuals with Intellectual Disabilities and Down Syndrome. These benefits are important for their daily function, but there can also be problems in beginning fitness training for those with an intellectual disability. Read below to found out the set backs and how they can be overcome.
1. Motivation
A lack of motivation is normal for these individuals, as they have never been encouraged to move. In living a rather sedentary lifestyle, they are not familiar with the push to get moving every day. They may not understand the benefits and for those who exercise little, may not feel good when participating in regular exercise. It can be uncomfortable and tiring, causing them to not want to keep working at improving their fitness. With time their fitness levels will improve, but at first there can be a lack of motivation. Overcome this by keeping a positive attitude and encouraging movement for them. Exercise with them and set goals with rewards to help children understand the benefits and know they have something to work toward.
2. Skill Development
Children with these disabilities will need reinforcement as to what exercises to perform or how long to be active. With possible delayed skilled development, learning new fitness skills could be difficult. Children may require lessons to coordinate skills, such as how to do a push-up and remembering to keep their back straight, for example. Being patient in teaching new skills is important in these situations. Begin with basic movements, so the child is not overwhelmed. In developing skills, be willing to teach children with disabilities the correct technique, but also watch for incorrect form to avoid injury.
3. Routine/Opportunity
Making exercise a routine for these children is achieved through the help of an adult who is willing to put in the effort. These children deserve the opportunity to improve their fitness level, but it depends on parents or guardians to teach, motivate, and drive them to such activities. If you are asking your child to be dedicated, then you should be dedicated to helping them reach fitness goals.
4. Limited Opportunities
Look for summer camps or organizations that have events that cater to the needs of children with intellectual disabilities. These can provide creative ideas for exercise for children and create that connection between other children. It is also fun!
These are a few barriers to physical activity in those who have an Intellectual Disability or Down Syndrome. Hope the few suggestions on how to overcome these barriers are helpful!
http://www.nchpad.org/120/931/Intellectual~Disabilities~~~Fitness
We are back with more information. In the last post, we discussed the many benefits to exercise for individuals with Intellectual Disabilities and Down Syndrome. These benefits are important for their daily function, but there can also be problems in beginning fitness training for those with an intellectual disability. Read below to found out the set backs and how they can be overcome.
1. Motivation
A lack of motivation is normal for these individuals, as they have never been encouraged to move. In living a rather sedentary lifestyle, they are not familiar with the push to get moving every day. They may not understand the benefits and for those who exercise little, may not feel good when participating in regular exercise. It can be uncomfortable and tiring, causing them to not want to keep working at improving their fitness. With time their fitness levels will improve, but at first there can be a lack of motivation. Overcome this by keeping a positive attitude and encouraging movement for them. Exercise with them and set goals with rewards to help children understand the benefits and know they have something to work toward.
2. Skill Development
Children with these disabilities will need reinforcement as to what exercises to perform or how long to be active. With possible delayed skilled development, learning new fitness skills could be difficult. Children may require lessons to coordinate skills, such as how to do a push-up and remembering to keep their back straight, for example. Being patient in teaching new skills is important in these situations. Begin with basic movements, so the child is not overwhelmed. In developing skills, be willing to teach children with disabilities the correct technique, but also watch for incorrect form to avoid injury.
3. Routine/Opportunity
Making exercise a routine for these children is achieved through the help of an adult who is willing to put in the effort. These children deserve the opportunity to improve their fitness level, but it depends on parents or guardians to teach, motivate, and drive them to such activities. If you are asking your child to be dedicated, then you should be dedicated to helping them reach fitness goals.
4. Limited Opportunities
Look for summer camps or organizations that have events that cater to the needs of children with intellectual disabilities. These can provide creative ideas for exercise for children and create that connection between other children. It is also fun!
These are a few barriers to physical activity in those who have an Intellectual Disability or Down Syndrome. Hope the few suggestions on how to overcome these barriers are helpful!
http://www.nchpad.org/120/931/Intellectual~Disabilities~~~Fitness
Saturday, December 6, 2014
Benefits of Training the Intellectually Disabled Population
Hello!
Something we thought we should post about was what good can come from training someone with an intellectual disability or Down Syndrome. Taking the time to learn how to train your loved one can be emotionally taxing, but knowing there are many benefits to doing so can be a source of positive reinforcement.
There are myriad possible physiological limitations to training someone with Down Syndrome because the diagnosis is characterized by poor skeletal muscle development and often times obesity, both of which being contraindications to an exercise program. There are also special considerations to be taken into account due to abnormal resting heart rates, thyroid, heart, and breathing problems.
The MOST important thing to remember is to make sure your loved one sticks with the program developed for him/her.
The biggest challenge faced in training this population is keeping the individual engaged in the program and changing what may be necessary to keep with the individual needs and goals of the person being trained.
Designing a structured program conformed to the individual's needs is the best possible way to create the best results.
Cardiovascular exercises show the best results in the most categories of fitness, such as cardiovascular benefits, better oxygen uptake, increases in muscular strength and longer time to exhaustion.
Walking has actually been determined as the most beneficial exercise, as long as it is not too intense, because the time period of resting to active minutes has been best for increasing all the previously mentioned components of fitness. This is the easiest activity to include in activities of daily living, so grab your loved one and start walking a few times a week for at least half hour increments!
Moving slightly away from specific physiological benefits of Down Syndrome and Intellectually Disabled individuals exercising, there are also psychological benefits, the most important being motivation. Studies have shown that these individuals have a difficult time processing complex tasks, so those who stop their programs lose motivation to tackle and complete those deemed difficult, such as adhering to a regular exercise program.
However, if the individual does continue through the program, motivation and positive social interaction are wonderful benefits seen in those being trained.
We highly encourage the aerobic training of individuals with Intellectual Disabilities and Down Syndrome and believe the benefits outweigh any possible negative consequences of an exercise program as long as the program is catered to each individual's needs.
If you would like to read any more about the benefits and health components found with training, here are a couple links:
file:///C:/Users/Kaitlin/Downloads/634215.pdf (specifically the first 3 pages)
http://physical-therapy.advanceweb.com/Article/Fitness-for-Kids-with-downs-syndrome.aspx
Sources:
-http://www.intellectualdisability.info/physical-health/the-benefits-of-exercise-to-a-downs-syndrome-population
-http://www.nchpad.org/117/909/Down~Syndrome
Monday, December 1, 2014
Welcome
Welcome, parents, guardians, and family members of children with Intellectual Disabilities and Down Syndrome! We created this blog to offer suggestions of fun, yet safe exercises for your children. We want to remind you that it is important for your kids to be active, regardless of any limitations. It is highly encouraged to comment and interact with each other through this blog. Feel free to ask questions and we will do our best to offer any insight that we can!
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