Youth Fitness Action Plan

Look Inside.......

2008-12-04T15:18:00.000-05:00

Look Inside Youth Fitness

Author's Book Aims to Get Kids Off the Couch

2008-12-02T09:53:00.003-05:00

Matt Brzycki in the Lawrence Gazette

Youth Fitness Action Plan Newsletter - December 2008

2008-12-01T10:27:00.006-05:00

Youth Fitness Action Plan Newsletter - December 2008

TIP FROM THE TRENCHES

2008-11-28T09:42:00.001-05:00

As found in Scholastic Coach - Ken Mannie, Michigan State University Head Strength Coach

Book report: An outstanding educational piece on youth fitness – According to data from the National Health and Nutrition Examination Survey III (Hedley, A.A., et al, JAMA, 2004), childhood obesity has tripled to a prevalence of greater than 15% in the past few decades. This dilemma is due, in large part, to poor lifestyle choices that include decreased physical activity, an increase in “sedentary entertainment” (i.e., video games and inordinate hours of television viewing) and the ubiquitous fast food market. The exponential result of this “eat more, move less” mentality is that approximately one in seven children and adolescents in the U.S. suffer from overweight issues or obesity.

Enter a new text entitled Youth Fitness: An Action Plan for Shaping America’s Kids written by two experts (and fathers of young children) with decades of experience and highly-respected acumen in the strength and fitness field, Matt Brzycki and Fred Fornicola. This book is an extremely well-written, easy to follow, and comprehensive training guide earmarked specifically for children and adolescents. The chapters within cover a wide-range of current topics including a well-formatted explanation of the working musculature, proper flexibility mechanics, aerobic fitness, key strength training principles, the use of non-traditional training implements, developing healthy dietary habits, and designing and administering fitness tests.

I highly recommend this timely youth fitness guide and labor of love to everyone who works with young people in the physical education and sports arenas, as well as to parents who want to foster healthy lifestyle behaviors in their children. You can find it at www.amazon.com.

Ken Mannie (mannie@ath.msu.edu)

Youth Fitness Action Plan Newsletter - November 2008

2008-11-19T13:35:00.003-05:00

Youth Fitness Action Plan Newsletter - November 2008

Youth Fitness Newsletter - October 2008

2008-11-19T13:27:00.002-05:00

Youth Fitness Newsletter - October 2008

The Latest Reviews....

2008-09-30T06:01:00.007-04:00

"Youth Fitness: An Action Plan for Shaping America's Kids" is now available on all on-line book stores as well as the Youth Fitness webpage. Below are the latest reviews and comments that are on the Amazon.com site

Make it Part of Your Plan, September 29, 2008
By T. A. Deckebach (Glenside, PA)

"As an elementary educator and parent of a young teenager, I am very interested in the factors that contribute to the health and well-being of young people. Brzycki and Fornicola have created a handbook that is appropriate for parents, educators, coaches and teens themselves. The authors provide an excellent balance of background information (with sections like "What is Fitness?" and "Poor Nutrition = Poor Health") and true "action planning", as the title suggests. There are clear directions for simple exercises (with accompanying photos), sample workout schedules, and tips for weight management.
I'm thrilled to have purchased such a helpful book for my son. I also bought a copy for my daughter's elementary school and my son's track coach. There are so few quality resources on this topic, it's a must for any adult who cares about youth fitness."

Another Winner, September 26, 2008
By Steve Bibbo (Forked River, NJ USA)

"This is the second book by these two that I have and they certainly don't suffer from the sophomore jinx. Normally, books aimed at child fitness ether come across as too "preachy" or way too technical. This is a very good blend an simple and straight-forward concepts for children and their parents to follow. I can't wait for their next collaboration."

What America needs..., September 24, 2008
By Tom Kelso (St. Louis) - See all my reviews

"Wow! This book is exactly what America needs! Child obesity rates rising, declining scholastic physical education programs and outright laziness permeating our Country's youth. Simple guidelines to get our FUTURE leaders off their butts, moving and actually enjoying physical exercise. Way to go, Matt and Fred!"

Hot Off the Presses

2008-09-16T06:09:00.004-04:00

Great news, the new Youth Fitness: An Action Plan for Shaping America's Kids book is now available through , Youth Fitness Action Plan.com, Amazon.com and Barnes and Noble

The YOUTH FITNESS ACTION PLAN Newsletter

2008-09-11T17:15:00.008-04:00

Get your free copy of The YOUTH FITNESS ACTION PLAN Newsletter by subscribing today.

The first issue is scheduled for October 1, 2008

Fred Fornicola - Youth Fitness Interview on Super Human Radio

2008-09-06T05:44:00.000-04:00

Carl Lanore, host of Super Human Radio discusses the health concerns of today's youth with fitness professional, Fred Fornicola. This is a show all parents should listen to.

A Quick "Youth Fitness" Update

2008-09-05T07:56:00.000-04:00

I just spoke with the printers yesterday and I was told that Youth Fitness: An Action Plan for Shaping America's Kids is scheduled to ship the week of September 16th. Anyone interested in placing a pre-order, please visit our website.

Table of Contents - Chapter 1

2008-08-28T09:11:00.000-04:00

1. The Future is Now!

Benefits
Youth Fitness: Past and Present
What is Fitness?
Nike is Right
The Fab Five of Fitness

- Flexibility
- Aerobic Fitness
- Strength
- Recovery
- Proper Nutrition

Correcting the Problem

The School Environment
The Home Environment

Before Moving Ahead

Table of Contents - Chapter 2

2008-08-28T09:10:00.001-04:00

2. The Muscles and How They Work

Common Joint Movements
The Major Muscles

Hips

Gluteals
Adductors
Iliopsoas

Upper Legs

Hamstrings
Quadriceps

Lower Legs

Calves
Dorsi Flexors

Torso

Chest
Upper Back
Shoulders

Upper Arms

Biceps
Triceps

Lower Arms

Forearms

Abdominals

Rectus Abdominis
Obliques
Transversus Abdominis

Lower Back

Erector Spinae

Neck

Neck Flexors
Neck Extensors
Trapezius
Final Thoughts

Table of Contents - Chapter 3

2008-08-28T09:09:00.001-04:00

3. Enhancing Fitness through Flexibility

Benefits
Flexibility Factors
Anatomical Analysis
Methods of Stretching

Static Stretching
Active Stretching
Passive Stretching
Proprioceptive Neuromuscular Facilitation
Ballistic Stretching
Dynamic Stretching

Unsafe Applications

Unwanted Loading
Undesirable Positions
Unintentional Stress

Stretching Safely and Effectively
Stretching Strategies
Performance Points
Stretching the Lower Body

The Lower-Body Sequence

Stretches for the Lower Body

Standing Calf
Kneeling Tibia
Sitting Groin (or “Butterfly”)
Lying Quad
Knee Stack
Lying Hamstring
Lying Glute

Stretching the Upper Body

The Upper-Body Sequence

Stretches for the Upper Body

Neck Forward
Neck Backward
Lateral Neck
Posterior Shoulder
Anterior Shoulder
Pec Stretch
Single Tricep

Table of Contents - Chapter 4

2008-08-28T09:08:00.001-04:00

4. Conditioning for Aerobic Fitness

Benefits
FITT Principles

Frequency
Intensity
Time
Type

Additional Considerations

Progression
Records
Variety

Assessing Aerobic Fitness

Table of Contents - Chapter 5

2008-08-28T09:07:00.001-04:00

5. Getting Fit by Getting Strong

Benefits
When to Begin?
FITT Principles

Frequency
Intensity
Time
Type

Additional Considerations

Progression
Sets
Reps
Technique
Volume
Sequence
Records
Variety
Supervision

Table of Contents - Chapter 6

2008-08-28T09:06:00.000-04:00

6. Applications with Traditional Methods

Performance Points
Exercises for the Lower Body

Leg Press
Deadlift
Ball Squat
Hip Abduction
Hip Adduction
Prone Leg Curl
Seated Leg Curl
Leg Extension
Seated Calf Raise
Dorsi Flexion

Exercises for the Upper Body

Bench Press
Incline Press
Dip
Chest Fly
Bench Row
Lat Pulldown
Seated Row
Bench Row
Bent-Over Row
Overhead Press
Upright Row
Front Raise
Lateral Raise
Bent-Over Raise
Shoulder Shrug
Bicep Curl
Tricep Extension
Wrist Flexion
Wrist Extension

Exercises for the Neck and Mid-Section

Neck Flexion
Neck Extension
Sit-Up
Crunch
Side Bend
Back Extension

Table of Contents - Chapter 7

2008-08-28T09:05:00.000-04:00

7. Breaking Tradition

The Basics: A Quick Review

Not Always the Case
Recording Performance

Understanding the Concept
A Different Approach

Lifting, Carrying and Holding
Dragging and Pulling

Tools of the Trade

The Great Outdoors
Ropes
Sandbags
Medicine Balls
Stones and Rocks
Sleds
Bodyweight Apparatus

Table of Contents - Chapter 8

2008-08-28T09:04:00.000-04:00

8. Applications with Non-Traditional Methods

Performance Points
Exercises for the Lower Body

Wall Sit
Step-Up
Lunge
Front Squat
Sled Drag
Standing Calf Raise

Exercises for the Upper Body

Chest Press
Push-Up
Row
Chin-Up/Pull-Up
Sled Pull
Lift-n-Load
Rope Hang
Overhead Press
Chest Carry
Fireman’s Carry
Hammer Curl
Tricep Extension

Exercises for the Neck and Mid-Section

Neck Extension
Plank Hold
Suspended Crunch
Spiderman Crunch
Side Plank
Romanian Deadlift

Table of Contents - Chapter 9

2008-08-28T09:03:00.000-04:00

9. Putting it all Together

The “Training Week”
What about Aerobic Training?

Sequence of Activities

Progressive Demands

“Micro-Loading”

Selectorized Machines
Dumbbells

Incorporating Variety

Change the Equipment
Rearrange the Order
Use Special Themes
Have Different Workouts

Keeping Records
A Few Reminders
Crafting Workouts

Sample Workouts

Table of Contents - Chapter 10

2008-08-28T09:02:00.000-04:00

10. Food for Thought

Poor Nutrition = Poor Health
Are There Differences?

Know the Source

What’s Inside?

Chemicals and Sweeteners
Serving Size

The Six Critical Nutrients

Carbohydrate: The Preferred Source of Energy

Simple Carbohydrates
Complex Carbohydrates
How Much?
Don’t Forget Fiber

Protein: A Requirement for Growth

Complete Protein
Incomplete Protein
Biological Value
How Much?

Fat: Yes, But the Right Kind

Saturated and Trans Fats
Unsaturated Fat
Essential Fatty Acids
How Much?

Water: Hydrating for Health

H2O
How Much?

Vitamins and Minerals: Small Amounts, Big Roles

Vitamins
Minerals

“Performance” Drinks

Sports Drinks
Fortified Water
Energy Drinks

Why the Concern?

Nutrition in Motion

How Many Calories?
How Many Meals
What about Snacks?

The Quest for Proper Nutrition

Table of Contents - Chapter 11

2008-08-28T09:01:00.000-04:00

11. Addressing the Obesity Epidemic

Health Consequences
Terminology

Understanding Percentiles
BMI: A Closer Look

The Mechanics of Weight Management

Weight Management: By the Numbers

An Action Plan for Weight Maintenance/Loss

Tips for Kids
Tips for Parents

The Right “Weigh”

Table of Contents - Chapter 12

2008-08-28T09:00:00.001-04:00

12. The Youth Physical Fitness Program

What It Is

Sit-Ups
Push-Ups
Standing Broad Jump
Pull-Ups
300-Yard Shuttle Run

Logistical Notes
Competitions
Getting Started

About the Authors

2008-08-26T12:39:00.000-04:00

MATT BRZYCKI, BS, is the Assistant Director of Campus Recreation, Fitness, at Princeton University in Princeton, New Jersey. He has more than 25 years of experience at the collegiate level as a coach, instructor and administrator.
Matt served in the United States Marine Corps from 1975-79 which included a 12-month tour of duty as a Drill Instructor. He earned his Bachelor of Science degree in Health and Physical Education from Penn State in 1983.
Matt has given presentations throughout the United States and Canada including the Princeton University Cross Country Camp; Princeton University Wrestling Camp; Princeton University Strength & Speed Camp; American College of Sports Medicine’s Health & Fitness Summit & Exposition; Tampa Bay Buccaneer Strength and Conditioning Seminar; NSCA Strength & Conditioning Conference for Football; and Toronto Football Clinic. He has also given presentations to the Central Intelligence Agency; US Customs and Border Protection; and US Secret Service Academy.
He has authored more than 375 articles/columns on strength and fitness that have appeared in 41 different publications. In addition, Matt has authored, co-authored and edited 16 other books. He has appeared as a guest on radio shows in Cincinnati, Phoenix and Atlanta.
Matt was appointed by the governor to serve on the New Jersey Council on Physical Fitness and Sports as well as the New Jersey Obesity Prevention Task Force. He finished third in the 400-meter dash in his age group (50-54) at the 2008 Mid-Atlantic Open and Masters Indoor Track and Field Championships. His time of 1:05.62 was below the qualifying mark of 1:06.20 for the 2009 Summer National Senior Games.
Matt and his wife, Alicia, reside in Lawrenceville, New Jersey, with their fit kid, Ryan.

FRED FORNICOLA, BA, is the owner of Premiere Personal Fitness in Asbury Park, New Jersey. Fred is a fitness professional, personal trainer, strength and conditioning coach and fitness consultant. He has been involved in the field of strength and fitness for 30 years.
Fred has authored more than 150 articles on strength and fitness and has been featured in numerous publications including Coach and Athletic Director, Hard Gainer and Master Trainer. In addition, he pens regular columns on nutrition and training for several Internet websites and newsletters. Fred was a contributing author of the book Get Fit New Jersey! and co-authored the best-selling book Dumbbell Training for Strength and Fitness. Fred serves as a resource member of the New Jersey Council on Physical Fitness and Sports.
He earned his Bachelor of Arts degree in Business from Stockton College in 1983. Fred and his wife, Lori, reside in Oakhurst, New Jersey, with their fit kid, Alexa.

And We're Off......

2008-08-14T07:56:00.000-04:00

Matt Brzycki and Fred Fornicola's Youth Fitness: An Action Plan for Shaping America's Kids is off to the printers and should be available in Barnes and Nobles, Borders and other fine bookstores along with on-line providers the first or second week of September '08. You can also purchase copies from our website.

Anyone wishing to pre-order an autographed copy, please visit the Youth Fitness website.

Youth Fitness

2008-08-11T17:00:00.000-04:00

Matt Brzycki and Fred Fornicola have collaborated again and this time they address the widespread worries about the fitness of America’s kids. In their new book Youth Fitness: An Action Plan for Shaping America’s Kids, they take on the daunting task of guiding young Americans in their journey to become healthier and get fit. The book outlines age-appropriate applications for building strength, increasing aerobic fitness, improving flexibility and making better nutritional choices. The authors tackle many issues that plague today's kids such as "the sedentary youth," obesity, diabetes and more with the hopes of making fitness a part of every youth's life for now and in the future.

Youth Fitness: An Action Plan for Shaping America’s Kids has been endorsed as a valuable resource and learning tool for:

*Parents
*Coaches
*Trainers
*Health and PE Instructors
*Youth Foundations and Organizations
*Learning Institutions

Take a look at what some people are saying about Youth Fitness:

“As a high school physical education teacher, I see daily the effects that sedentary lifestyles have on young people. It’s essential to give parents and children the tools for developing realistic, lifelong fitness habits. Youth Fitness: An Action Plan for Shaping America’s Kids is a great resource for anyone looking to make lifestyle changes and get started on the path to optimal health.” Rick Rignell, MA, CSCS - Physical Education Teacher and Strength Coach, Anoka High School - Anoka, Minnesota

“Today’s young people will have a shorter life expectancy than their parents if we are not able to address the epidemic of childhood obesity. Youth Fitness: An Action Plan for Shaping America’s Kids provides important and critical information to parents, educators and community leaders in the struggle to shift the culture of America.” William Lovett – President, New Jersey Alliance of YMCAs - Metuchen, New Jersey

“Given the alarming increase in childhood obesity, any fitness plan that can be easily implemented at both home and school to address this crisis should be embraced. We have a moral obligation to see that our youth receives the tools to become healthy adults. The action plan provided in this book is an excellent means to that end.”
Paul F. Hastings - Executive Director, U. S. Marines Youth Foundation, sponsor of the Youth Physical Fitness Program - Fairfax, Virginia

For more detailed information such as the Table of Contents, Synopsis, Author’s Biographies, Excerpts, Endorsements and Interviews, please visit http://www.youthfitnessactionplan.com/

Best in Health,

Matt Brzycki & Fred Fornicola

"Youth Fitness: An Action Plan for Shaping America's Kids" Discussion Board

2008-08-02T08:09:00.000-04:00

Fred Fornicola's Youth Fitness Discussion Board for coaches, teachers, trainers, parents and kids to learn about safe, effecient and effective health and fitness.

Youth Fitness - Order Your Copy Today

2008-07-30T10:06:00.000-04:00

Matt Brzycki and Fred Fornicola's book, Youth Fitness: An Action Plan for Shaping America's Kids will be available sooner than expected so place your order today and get a signed copy by the authors.

The book retails for $14.95 but pre-order pricing for each signed copy is $10.50 plus shipping & handling.

To order, visit YOUTH FITNESS

What's Being Said About "Youth Fitness"?

2008-07-22T14:01:00.001-04:00

“Our team dietitian and I constantly talk about the obesity epidemic that exists among our nation’s children. Poor eating habits and lack of activity are the obvious causes. Parents constantly call our radio show looking for a book for their children and this is the book that I recommend.”

Dan Riley, MS
Strength and Conditioning Coach
Houston Texans
Houston, Texas

“Cardiovascular disease, cancer, back problems and other musculoskeletal ailments are things that we read and hear about every day and sometimes it hits close to home. Yet, something can be done about it. This book can give kids and grownups the facts that they need and a game plan for them to get it done!”

Ed Cicale, MA
Physical Education Teacher
Oak Hills Schools
Cincinnati, Ohio

“It’s great to see the authors taking action to put youth fitness back on track. Over time, America has strayed from the importance of physical activity in the daily routines of its school-aged children. Having a book like this that focuses on a plan of action for youth fitness is certain to be a valuable resource for teaching parents and kids the many benefits of a healthy lifestyle.”

Mary L. Wolk, MS, H/FI, ACE-CPT
General Manager
Georgetown Law Sport/Fitness Center
Washington, D.C.

“Finally, a book that doesn’t sugarcoat the issues that are associated with youth fitness but addresses them honestly, openly and candidly. As a high school teacher, this book really made me evaluate my own program and look at how I can implement some of its suggestions to better serve my students and athletes. The book is a great read for coaches, parents, teachers or anyone who influences the lives of young people.”

Doug Scott, BS, CSCS
Fitness Coordinator and Teacher
The Pingry School
Martinsville, New Jersey

“Youth Fitness: An Action Plan for Shaping America’s Kids is essential for every parent, coach, trainer, therapist and doctor who deals with children and adolescents. If you’re trying to maximize athletic performance for elite or recreational youths, this book is a vital resource.”

Dr. Adam Shafran
Fitness Expert, Author, Radio Host and Chiropractor
Atlanta, Georgia

“Youth Fitness: An Action Plan for Shaping America’s Kids is a must-have resource for physical education teachers, coaches, recreation directors, parents and anyone else interested in improving the declining fitness levels of our nation’s youth. All the bases are covered in an organized, comprehensive, yet easy-to-read manner. There are no fads or gimmicks here; this book presents a safe, orthopedically age-appropriate plan to address a nationwide need.”

Scott Hays
Strength and Conditioning Coach
Fowlerville High School
Fowlerville, Michigan

“Youth Fitness: An Action Plan for Shaping America’s Kids is an educative approach to not only understanding the health concerns of America’s youth but also how to develop a proactive plan to get them fit and keep them fit. The authors do a great job of guiding the reader through a comprehensive look at what fitness means for our youth as well as a practical, step-by-step approach to creating desired fitness outcomes. This is a must-read for parents and educators alike.”

Brian J. Wilt, PhD
Instructor
Recreation Management Department
Lock Haven University of Pennsylvania
Lock Haven, Pennsylvania

“Youth Fitness: An Action Plan for Shaping America’s Kids is an absolute must for all physical education teachers and fitness professionals. Many books talk about the low fitness levels of today’s youth but few offer any practical solutions to the problem. This book gives the practitioner easy-to-follow steps to improve children’s fitness. It’s an invaluable tool for our physical education department.”

Ryan Carlson, MEd
Health/Physical Education Teacher
Chaska Middle School West
Chaska, Minnesota

“There is no doubt that kids are in very good hands as the authors are highly innovative educators who took the time to address an issue that has no parallel in significance: the health of a nation’s youth! This book should be read by parents, coaches, trainers and physical educators not just in America but worldwide.”

Randy Roach
Author and YMCA Canada Trainer
Waterloo, Ontario

“This book is a long overdue source of reliable information. In light of the epidemic health issues in America’s youth, the authors address these problems based on sound academic research. Youth Fitness: An Action Plan for Shaping America’s Kids should be on everyone’s bookshelf.”

Joe Ross
Head Football Coach
Jesuit High School
Tampa, Florida

“This book looks great! I like the fact that someone is finally writing a book that will help parents of young kids. Many parents really do not know what their son or daughter needs to do to improve fitness. This is a must read for all parents, educators and youth coaches.”Gary M. Raike, BS
Strength and Conditioning Coach
Woodridge, Illinois

“The authors provide readers with an excellent source of information to start on the road back to a higher level of physical fitness and health. It’s an excellent resource for health teachers, physical education teachers, coaches, parents and young adults.”

Mike Shibinski, MA, CSCS
Strength Coach/Physical Education Teacher
Princeton High School
Cincinnati, Ohio

“Youth Fitness: An Action Plan for Shaping America’s Kids offers invaluable information that is both practical and comprehensive. The organization and thoroughness of this book are outstanding. Applying the sound and easily understood principles that are advocated by the authors can change America’s future. This book should be in every library in the United States.”

Steve Baldwin, MS, CSCS
Strength Coach and Owner
Just Strength Training
Nashville, Tennessee

“Youth Fitness: An Action Plan for Shaping America’s Kids is timely in delivering a critical message that our children are at great risk due to sedentary lifestyles, lack of exercise and poor nutrition. At the same time, this book acts as a valuable resource by providing a practical, commonsense approach to getting fit and staying healthy. I applaud the authors for leading the way to a happier and healthier lifestyle for our children!”

Kelly Rosa-Bian
Health and Physical Education Teacher
Shady Grove Elementary School
Ambler, Pennsylvania

“The drastic and continual increase in childhood obesity and inactivity and the host of related complications in the United States is a foremost concern for parents, educators and medical professionals. The true value of this book is that it is not merely another fitness book that simply recites popular exercise and nutrition fads and fallacies. Instead, the authors separate fact from myth as they provide a safe, effective and scientifically efficacious guide to improving youth fitness.”

Luke Carlson, MS
Chief Executive Officer
Discover Strength Personal Fitness Center, Inc.
Plymouth, Minnesota

“The authors have tackled a daunting issue for kids, educators and parents alike by creating a much-needed fitness plan for the youth of America. Everyone knows that childhood obesity is a problem so I am glad to finally see a comprehensive book that is educational and provides an actual plan specifically to help kids get fit.”

Ryan Ash, MS
Teacher and Strength and Conditioning Coach
Howell High School
Howell, Michigan

“Youth Fitness: An Action Plan for Shaping America’s Kids represents a real-world explanation and approach to resolving the youth fitness issue in America. Easy to read and understand, this book provides information and guidelines that every parent and teacher needs to know. Thanks go to the authors for getting this important message out to the public in such a readable and concise fashion!”

Paul Kennedy, EdD
Fitness Consultant and Author
Phoenix, Arizona

“If your goal is for kids to get or stay physically fit and become the best they can be and you need a step-by-step progressive guide, then this is your single source. Having an up-to-date, easy-to-read text that overviews the latest medical research and training methods which then details it into usable information for both student and teacher/coach and athlete alike is a vital tool and one you need to have in your gear bag.”

Sensei H. J. Saunders, MA, CET, 5th-Dan, Isshinryu
President and Exercise Physiologist
Youth Fitness Coalition, Inc./Project ACES
Jersey City, New Jersey

“As a clinician who has labored long in the field of youth fitness, I feel quite strongly about the overall health benefits of exercise. This book is innovative, yet easy to read, and contains a proactive approach to tackling the fitness problem within our youth population. Physical education, health and fitness professionals: Read this book!”

John Mikula, CTRS, H/FI, CCS
Recreational Therapist
Gainesville, Florida

“The authors did an outstanding job of putting together a comprehensive fitness plan for today’s youngsters. They attack the many ramifications of the sedentary youth including obesity, diabetes and more. As an uncle with nephews on the verge of a more rigorous training plan, I would highly recommend this great resource to all parents and their kids looking for an extensive fitness blueprint.”

Mike Vorkapich, MS, CSCS, SCCC
Associate Strength and Conditioning Coach
Michigan State University
East Lansing, Michigan

“Adults have been exercising for years and, finally, the benefits for our kids have been discovered. Little has been done to study, research and design well-made exercises for teens and pre-teens. The authors have given many of us in the fitness industry a manual for planned, well-designed exercise. Coaches and parents interested in their youths can benefit from this book.”

Sam Stern, MEd
Fitness Coach and Personal Trainer
YMCA of Philadelphia and Vicinity
Philadelphia, Pennsylvania

Youth Fitness: An Interview with co-author, Fred Fornicola

2008-07-14T08:27:00.001-04:00

Youth Fitness: An Action Plan for Shaping America’s Kids

An interview with co-author, Fred Fornicola

By Rick Rignell

Fred Fornicola contacted me recently with some very exciting news about a new book project he and Matt Brzycki have in the works. With their first collaboration, Dumbbell Training for Strength and Fitness hitting 10,000 copies sold in just a little over two years, Matt and Fred are teaming up again, but this time their focus is on the fitness of America’s youth. Fred wanted to discuss their latest project with me, Youth Fitness: An Action Plan For Shaping America’s Kids so I put together a little interview to pick Fred’s brain about the many different aspects that he and Matt tackle in their book. There is probably no better way to glean insight into Fred’s thoughts and feelings about the health of America’s kids and what this new book is about than discussing specific aspects of youth fitness with Fred. The following is my interview with co-author, Fred Fornicola.

Rick: There are few, if any, books out there that address the topic of youth fitness. What inspired you and Matt to write this book?

Fred: This book has been something Matt and I have been discussing off and on for a couple of years now. It’s a topic that is important to us for several reasons. First and foremost, we each have a kid (my daughter Alexa is 13 and Matt’s son Ryan is 11) and as parents, we both feel it’s important for our kid’s to be physically active so they can experience good health physically, mentally and emotionally. Secondly, as individuals in the field of fitness, we understand the value of what a well-rounded fitness program can offer a youth and we hope to help influence parents, coaches and teachers that there is a need for youth fitness to be taken more seriously. That is why we cover topics such as strength training, cardiovascular exercise, nutrition, flexibility, childhood diabetes and obesity, as well as other issues that are related to youth health and fitness.

Rick: I’m a High School Physical Education teacher, working with students ages 14-18. One disturbing trend that I’ve seen over the years is what I call a “fitness gap.” On one end of the spectrum, you’ve got kids who are athletic and very fit, and on the other end, you have kids that are very unfit and inactive. There seems to be little in between. Have you noticed this trend also?

Fred: Absolutely Rick and it’s a disturbing observation for sure. When I was a kid I played outside all the time, participated in organized and informal sports and stayed active. Kids today are very sedentary. They spend way too much time watching TV, staring at a computer screen and “texting”. It seems as though only kids that are serious about sports participate in an exercise program. These kids seem to understand the value of what a fitness program can provide; not only for their health but their athletic career as well. Then you have the other end of the spectrum where kids think “why bother, I’m not involved in sports” so they don’t think they need to stay with a formalized program and end up do nothing remotely physical. This, of course, is a huge mistake and is now becoming a major problem for today’s kids. Every kid needs to exercise to promote overall good health. And we can’t turn a blind eye to the rising rate of child obesity and diabetes. It’s a very sad state of affairs and it’s increasing to epidemic proportions and it needs to be addressed on many levels – and right now!

Rick: Because so many kids are in such poor shape, it can be challenging to get them involved in a fitness program without turning them off. Do you have any strategies for dealing with this challenge?

Fred: It’s been my experience Rick that in dealing with young kids (and adults as well), a fitness program needs to meet a kids needs physically, mentally and emotionally. In doing so, we as parents and fitness professionals need to do our “due diligence” and learn as much as we can so we can offer our kids every opportunity to make their fitness program one that can be enjoyable, challenging and rewarding. Most importantly, we need to make it so a kid will want to be consistent in performing their exercise. There are several things you can do to get a kid moving. Something as simple as having them go for walks or getting involved in organized activities can be a start. A great way to get them going is to have them get an “exercise buddy”. Having a training partner makes working out more fun and can offer some friendly competition. Also, there’s a tendency for each participant to feel a sense of obligation to the other and therefore there is a greater likelihood of each staying with the program. If a friend isn’t available, it’s a great time for a parent, teacher or coach to step in and participate in the youth’s fitness program.

A good way to get a kid to stay with an exercise program is to offer a condensed plan that is simple and straight forward. When it comes to strength training, I often use a simple approach that has been quite successful over the years. I subscribe to what I have found to be an effective philosophy which requires a youth to perform two or three full-body workouts each week. Each of these sessions generally last no more than 30 minutes. In recommending this approach, most kids can squeeze exercise into their academic, personal and social lives and they can mentally handle training for 30 minutes or less a couple times each week. It’s important to recognize that although the training sessions are brief, they can be very effective for improving strength, cardiovascular health and flexibility if done correctly. Matt and I have spent many years training people and getting young individuals involved in fitness and we discuss in our book, in detail, our concepts along with additional ideas of how to use various types of equipment, training protocols and much more so kids will want to exercise – and stick with it.

Rick: One thing that I’ve noticed with my Physical Education classes is that the majority of the student’s, fit or unfit, seem to enjoy strength training. Do we emphasize strength training enough as a youth fitness activity?

Fred: I believe there are more efforts being made to expose young people to strength training, but as you know, there is a lot more to it than just walking into a gym and picking up a weight. There are many aspects of strength training that need to be considered. Initially, a kid needs to be taught proper form so they don’t become injured and since there are many takes or opinions on what proper form entails, Matt and I prescribe specifics that have worked for us over several decades of training ourselves and others – especially the kids. In addition, a program needs to be devised that will be effective for that particular youth along with determining what equipment is suitable to their structure and their needs. In conjunction, they also need appropriate supervision.
As you know Rick, there are countless philosophies and methodologies when it comes to fitness –strength training in particular – and therefore there are some confusing issues. It’s unfortunate, but there are many myths and misconceptions propagated in the field of fitness and the various information that is disseminated can be paralyzing to parents, coaches and kids. There are many different approaches to strength training as you know - some being very good and others being downright dangerous – and when we’re dealing with young people especially, safety is the number one consideration. We must keep in mind as well that strength training is just one aspect of becoming physically fit. There are other components that need to be addressed on an ongoing basis for a kid to have a well-balanced action plan.

Rick: Many kids seem to have developed the mentality that “if it’s uncomfortable, I have to stop.” Obviously, we don’t want to injure kids, but productive training can involve some discomfort. How do we work around that mentality?

Fred: Great question Rick and I agree completely, productive training is challenging, but anything worth while usually is. As you accurately pointed out, we certainly don’t want anyone getting injured and as we both know, strength training is a great way of helping to prevent injury. But hard and productive training can be performed safely and is a learned process that can take some time. Being “uncomfortable” is one of the by-products, if you will, of training and when inhibitors like discomfort come into play, a youth has a choice to get past it or not – to improve or not. For some it may come easy, and for others it may be insurmountable for a while, either way, it can be done. A couple of years ago, Kim Wood, a 28 year veteran NFL strength coach shared with me a very valuable lesson. He told me that teaching someone to "train hard on their own" (along with using proper form) was one of the most important things I could teach. After tens of thousands of applications, I couldn’t agree more. Having a kid work hard for themselves can be a struggle at times so what I usually encourage kids to do is draw and imaginary line in the sand to represent their “comfort level”. Since getting past discomfort is more a mental aspect of exercise than a physical one, they can now focus on getting past a specific point mentally instead of physically. Now when they approach their comfort level I encourage them to cross over the line by doing just a little more than they did last time....just giving a little more of themselves than they normally would. This “crossing over the line” is a very important step for a youth to make. A kid will see that they can get past these hurdles and they experience a new-found sense of accomplishment. Having a kid do this time and time again over subsequent workouts will encourage them to work harder on their own because they’ve found the value in what they are accomplishing. Not only will they become stronger and more fit, they will also develop what we refer to as “mental toughness” and that goes far beyond the weight room in daily life.Rick: Do you see one gender as becoming less fit than the other?

Fred: That’s an interesting question, but I’d have to say no. Unfortunately, I think both genders are far from being remotely fit and therefore need to step it up with regards to their fitness. On the flip side, there are those who participate in sports and seem to focus on their fitness – at least for their “in-season” and there too it seems to be balanced between the girls and guys. I just so happen to work with more girls than boys and the girls I work with really get at it when they train – usually more so than the guys. Hey, I’m not trying to take a cheap shot at the guys here but the girls are far less hung-up on bench pressing and doing curls and just do what needs to get done.

Rick: Does exercise have to be fun, or do kids get enough of that with video games, computers, etc.?

Fred: I think exercise should be enjoyable in the sense that a kid isn’t exercising reluctantly. Making a kid do something that isn’t fun won’t build a positive or long-lasting approach to fitness and raises the chances of them becoming injured because they are less focused. There are many ways for kids to be fit and athletic and we need to expose kids to as many aspects of safe, efficient and effective fitness practices as possible. This way, a kid can develop his or her own means of staying in shape and have it be a part of their life forever.

Rick: I remember having teachers and coaches who were not only great role models, but great fitness role models. Do kids today have enough good fitness role models?

Fred: That’s a tough question to answer. Honestly, I don’t know. There is no one of notoriety that I can think of but I do feel that ideally, it should be the parents who are the role models. Like everything else that’s involved with raising a kid, education starts in the home. Teaching kids about exercise and eating right can’t be a “do as I say, not as I do” philosophy that will work. Keep in mind it’s the parents who are the ones that go to the food stores and the drive-thru’s. They have the choice of buying healthy, wholesome foods or foods that aren’t nutritious. In conjunction, those responsible on the school level may need to address physical fitness with more “oomph”. Gym and health classes don’t seem to have the same positive impact they did years back. Kids nowadays seem to view gym as a “break between classes” and I think that P.E. and Health deserve the same respect as any other subject in school. Kids just don’t seem to see the value in what is being offered and are suffering because of it.

Rick: What can parents do to help their kids become more fit?

Fred: Like I mentioned, parents need to “lead by example.” I believe that if parents are exercising and eating nutritious foods they are exemplifying good habits and it is a great way to help their kids become more involved in a healthy fitness regimen. Seeking out a qualified fitness professional is another step in the right direction as well. Parents can also become more informed about what is involved in planning a sound fitness program by reading, but as I stated earlier, there is a lot of information out there and a lot of it can be contradictory. Matt and I wanted to share what we’ve learned over several decades of being involved in physical fitness and feel we put our best foot forward in doing this book. We cover the many aspects of what is involved in developing a well-rounded fitness program and offer insight and recommendations on what it takes to help shape America’s kids.

Rick: Thanks for the interview, Fred. Thanks for the work that you and Matt are doing to promote fitness in general, and youth fitness in particular. Best of luck with the new book!

Fred: Rick, it was my pleasure.

Rick Rignell, MA, CSCS
Physical Education Teacher and Strength Coach
Anoka High School – Anoka, Minnesota

Youth Fitness: An Action Plan for Shaping America’s Kids is being sold at Barnes & Noble and Border’s book stores as well as on-line at Amazon.com, Barnes and Noble.com and other fine stores. Orders through Premiere Personal Fitness will be autographed by the authors.

Youth Fitness: An Action Plan For Shaping America's Kids

2008-07-07T15:02:00.000-04:00

Synopsis

There are widespread worries about the fitness of America's kids. Currently, more than 33% of youth aged two to 19 - more than 25 million youth - are overweight or obese. In addition, 60% of obese youth aged five to 10 have at least one risk factor for cardiovascular disease (such as high cholesterol, triglycerides, insulin or blood pressure) Youth Fitness : An Action Plan for Shaping America's Kids takes on the difficult task of reversing these grim statistics by guiding young Americans in their journey to become healthier and get fit. The book outlines age-appropriate applications for building strength, increasing aerobic fitness, improving flexibility and making better nutritional choices. The authors tackle many issues that plague today's kids such as "the sedentary youth," obesity, diabetes and more with the hopes of making fitness a part of every youth's life for now and in the future.

About the Authors

Matt Brzycki is the Assistant Director of Campus Recreation, Fitness at Princeton University in Princeton, New Jersey. He has authored more than 360 articles/columns on strength and fitness that have appeared in 41 different publications. Matt served on the New Jersey Council on Physical Fitness and Sports as well as the New Jersey Obesity Prevention Task Force. He has appeared as a guest on radio shows in Cincinnati, Phoenix and Atlanta. In addition, Matt has authored, co-authored and edited 16 other books.

Fred Fornicola is the owner of Premiere Personal Fitness in Asbury Park, New Jersey. He has authored more that 150 articles on strength and fitness and has been featured in numerous publications. Fred also maintains regular columns on nutrition and training for several Internet websites. He contributed a chapter to the book Get Fit New Jersey! and co-authored the best-selling book, Dumbbell Training for Strength and Fitness.

Click here to order your copy.