Fitness 1-2-3™ DVD Series: Balance/Core Training

Created by Sarah Massie-Johnson and led by fitness instructor Jennifer Howes

Chris Johnson and his wife Sarah, creators of Fitness 1-2-3™, have developed a 6-part video series aligned with the National Standards for Physical Fitness, the California Adaptive Physical Education Standards, and the Special Education Administrators of County Offices in California. These fun, interactive workouts for the home or classroom combine aerobics and strength training and are designed to be used in combination to improve core stability, balance, cardiovascular endurance, and muscular strength. The series includes the following videos as well as a demonstration DVD and instruction manual:

• *Low/Limited Mobility Muscular Training
  Reviewed March 2008
• *Pull Movement/Muscular Training
  Reviewed June 2008
• *Push Movement/Muscular Training
  Reviewed August 2008
• *Balance/Core Training
  Current Review (September 2008)
• Early Childhood Physical Activity
  Fit-4-Testing
  

This month, we review the Balance/Core Training video and provide some clips from the video throughout. For reviews of other videos in this series, refer to the designated newsletter.

This video uses balance and core muscular training in three minute aerobic intervals and four one minute muscular training stations. The balance and core exercises include heel lifts, one leg stands, skate/freeze, and squat stand with heel lift. Each station is geared toward building muscle strength, assisting posture, and maintaining balance and primarily strengthen the core muscles and provide stability and improved balance.

Johnson believes that exercise options aids one at feeling better, looking better, and performing better in the school environment. Exercise also aids at reducing health problems. The same holds true for people with or without disabilities. Jennifer Howes a fitness instructor, aided by two male volunteers, takes you through a warm up session as recommended before any vigorous exercises are started and then into the exercise routines followed by a cool down. You may select “play all” or go straight to the specific section you desire.

SET 1

NOTE: RealPlayer is required to view each videoclip.
Heel Lifts: This video clip demonstrates a heel lift exercise that strengthens calf (lower leg) muscles.	Cardiovascular: This aerobic exercise starts with marching in place then transitions into alternating toe taps to the side and then to the front.

SET 2

NOTE: RealPlayer is required to view each videoclip.
Plyometric Training: This “Skate/Freeze” Exercise uses an iceskaters pose that lunges out to each side then freezes.	One-leg Stand: This balance exercise is done by standing on one leg at a time while holding the other leg up to the front, side, and back.

This fact sheet was last updated on 09-10-2008.

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