Activity Program for an Eleven-year-old, Male, Alpine Ski Racer

YOUTH FITNESS TRAINER
Name
Affiliation
Course
Instructor
Date
A 10 Week Physical Activity Program for an Eleven-year-old, Male, Alpine Ski Racer
Introduction
Sport is an exciting field that excites many people. It is an activity that is risky and can cause lifelong injuries. However, sport offers excellent benefits and glory not only to the individual but to the community. It is the reason why the sport is embraced all over the world. Alpine ski racing is one of the sporting activities that bring glory to the world ("What Is The Best Workout For Children? | Bodybuilding.com", n.d.). The participants of these sports only know how much energy and resources it takes to participate. Among the efforts invested is in fitness, which is the basis of the success of all sports.
Alpine ski racing has a sporting activity that has a slot in the world Olympics. It is a racing activity with four events that vary in the number of changes in direction, jumps, duration, course, and terrain. It is a technical game that demands technical skills from the participants and control of the motor. Physical abilities of the gamer are also vital besides technical skills. It is the reason why training and fitness are needed. This work provides the physical training of an eleven-year-old alpine ski racer.
Client characteristics
Sean, an eleven-year-old boy alpine ski racer
Case presentation
Sean has no underlying health condition. However, his age poses a danger in case of injuries during training. Eleven years old have bones that are not very strong and can easily get injured during vigorous training activities.
Program
Physical fitness exercise
Training will be for six times per week from Monday to Saturday, starting at 6 am. The schedule below will serve Sean from Monday to Wednesday
* Warm-up: Up to 10 minutes of stretches and jogging to increase Sean’s heart rate
* Morning run: Sean runs for 5 kilometers and backs to the starting point
* 16 Jumping jacks: It helps keep fit the legs and the arms. Sean should rest for 15 seconds before embarking on the next exercise
* 16 alternate toe touch. This exercise helps to strengthen legs arms and shoulders. A 15 seconds rest after this will be sufficient for Sean
* Stair climber: It helps strengthen feet and the ankles. Sean should walk up and down 10 stairs using his ball part of the feet. He should repeat this ten times. Sean should take 10 seconds to rest here
* Shuttle runs: Sean runs a ten-meter distance from a standing position and performs a soccer ball. This exercise helps to keep the whole body fit.
* Cooldown: Up to five minutes of slow jogging and stretching the body to relax Sean’s heart rate.
Resistance training
This should always follow the aerobic exercises to help Sean build muscle endurance strength. He should take 50 seconds to break after every exercise.
* Leg extension: 3 x 10
* Dumbbell Shoulder: 3x 10
* Triceps kickbacks: 3x 8
* Abdominal crunches: 4x 8
* Side crunches: 6x8
* Back extensions: 2x8
* Cooldown exercise: Sean performs static stretches focusing on the muscles that were exercised
Sean’s schedule from Thursday to Saturday will be as follows;
* Slalom: Sean ...