The National Fitness Hall of Fame presents 1 Starting on page 21 - Learn about the History of Fitness in our special section - “100 Years of Fitness.” 2 Hello and thanks for joining me. This book will help you become a “Healthy Hero!” Inside you will find a lot of information about Health & Fitness. Have fun learning and coloring and make sure you practice some of the things you learn. Remember - ”Have Fun & Try Your Best!” Your “Healthy Hero” Leader - Dr.Haley Published by The National Fitness Hall of Fame Created by John Figarelli - Illustrated by Aries Respicio Copyright 2014 —All Rights Reserved—Printed in the USA www.NationalFitnessHallofFame.com3 The key to a “Fit & Healthy Life” is the practice of “Good Habits.” A habit is something you do on a regular basis. There are ”Good Habits” and “Bad Habits.” Some Good Habits you should include into you life are: * Being Active * Completing your Homework * Exercising Regularly * Helping Others * Eating Healthy * Doing your Chores Some Bad Habits to avoid include: * Eating too much “Junk Food.” * Not Listening * Being Messy “Healthy Heroes” - Practice Good Habits! 4 Playtime is a Great Time for Getting Exercise! Make sure you have some active play in your day! What do you like to do for “Active Playtime?” List 2 things below: ______ ______ 5 “Healthy Heroes” know that, “Exercise is Good for Everybody!” 6 Exercise helps you: Energize your Body! Feel Great! “Healthy Heroes” Think More You can get with Clearly! a partner to exercise or you can do it by There are many ways to get yourself. Either way...it’s okay! exercise into your day! You can... Exercise At-Home Play Games Participate in Sports Take Fun Exercises Classes “Healthy Heroes” — List 2 things you do for exercise? 1) ______________ 2) _____________ 7 Start the day off right with this E-Z to learn exercise routine. Have your parent or guardian help you learn and practice this fun workout. Do each exercise in a controlled manner. Perform each exercise 10-12 times. Trunk Twists—Place your feet about shoulder width apart with arms out to your sides. Swing your arms as you twist from side to side at the waist. Keep your hips still. Side Bends—Put one hand on your hip and reach the other to the sky as you bend slowly from side-to-side. Arm Circles— Swing both arms around in giant circles. Circle forward and backwards. Seated “V” Stretch—Sit with your legs straight and open legs to form a “V.” Slowly reach towards one of your ankles and hold the stretch for 10 seconds then reach for the other ankle. 8 Knee Push-up— Get in a straight body push-up position on your hands and knees. Lower your body to the ground and then use your muscles to push yourself back up. AB-Curl– Lay on your back with arms folded across your chest. Slowly roll your head & shoulders off the ground and squeeze yours ABs (or stomach muscles) then return to the start position. 9 “Healthy Heroes” — Here are some tips for Eating Healthy! Eat plenty of Fruits & Vegetables. Sit down, chew your food completely & enjoy your meal. Try to drink water or milk with each meal. Enjoy healthy snacks! Limit how much candy, cookies & other sweets you eat. 10 It’s easy to be happy and it’s more fun than being sad, grumpy or crabby! “Healthy Heroes” try this… Put a smile on your face ...that will put a smile on everyone else! What makes you Happy? List 4 things that make you happy! 1)_______________ 2)_______________ 3)_______________ 4)_______________ 11 “Healthy Heroes” make time to be with family. Your parents, guardians, friends and relatives love to spend time with you. Think of some fun things that you can do together! List 2 fun things the entire family can enjoy: 1) _________________ 2) _________________ 12 Participation, Teamwork & Good Sportsmanship… These are the “Winning Goals” of a “Healthy Hero!” 13 “Healthy Heroes” Learn Something New Everyday! Things to do to “Train Your Brain!” * Read a Book * Write a Note (or letter) * Finish your Homework * Draw a Picture 14 “Healthy Heroes” do their part in helping with chores. Make sure that you help out others. 15 Safety Tips for “Healthy Heroes” Wear a helmet and other protective gear when skating & biking. Practice water safety and use floats when necessary. Wear your seat belt when riding in a car. Avoid trouble by staying with your group. Tell a parent or teacher if someone is causing trouble or hurting others. Follow the rules! Don’t play in the street. Don’t be afraid to ask for help! 16 List some things that you can do to “Stay Safe!” 1. __________ 2. __________ 3. __________ 4. __________ 17 Sparky Start “Healthy Heroes”- Follow the ”Amazing Maze” End to help Sparky get to the tasty treat. 18 Before I go, Let me say— Brush your teeth every day— Take good care both night & day— and have some Fun along the way! Your “Healthy Hero” Leader, Dr. Haley www.NationalFitnessHallofFame.com 19 Dr. Robert J. Haley Dr. Haley attended Montclair State College in New Jersey, where he earned a B.S. degree in Physical Education in 1984 and a Master’s degree in Exercise Science in 1990. He earned his Doctor of Chiropractic degree from Life College in Marietta in 1993 and became a Certified Chiropractic Sports Physician in 1996 and has been a Certified Strength and Conditioning Specialist since 1988. “I see Chiropractors as the true wellness and lifestyle providers of the future,” explains Dr. Haley. “It is a perfect time as people are turning toward a more natural approach to their family healthcare needs for Chiropractic to expand and become an integral part of every-one’s lives”… “It is nice to know that there is an alternative to drugs and surgery and we try to educate each patient on what choices regarding their health best suit their lifestyle so they feel comfortable.” Dr. Haley is an avid sports fan and athlete. In his spare time he enjoys working out, reading and attending sporting events. Being a former collegiate wrestler and weightlifter, Dr. Haley recently got the sporting bug and has started to complete in powerlifting a few times a year. Dr. Haley is also very involved in his community. He has been the attending physician for the Lyndhurst High School Golden Bear athletic team since 1999 as well as treating many other athletes from around the area. Throughout his 20 years as a Chiropractor in Lyndhurst he has sponsored his own recreational basketball and soccer teams. Dr. Haley also provides information on health and chiropractic through the means of health fairs and health talks as well as providing nerve function scanning, using the Insight Millennium Subluxation Station, and postural screenings to many sports teams, groups and corporations in the community. For more about Dr. Haley visit: www.HaleyHealth.com 20 The History of Fitness: “100 Years of Fitness!” The Foundation of Fitness – (1900-1920) Early 20th Century life was much different then today. Work was hard and laborious and typically extended from sunrise to sunset. There was little time for recreational activities and most of the modern luxuries that we take for granted today did not exist. For many, life during this time was limited to completing chores and surviving the elements. One such element that many people faced was sickness due to infectious diseases. People got sick from measles, scarlet fever, typhoid, whooping cough and other diseases and most medicines used to prevent and cure these diseases were not yet available. During this era the American public knew little about the health promoting and disease preventing benefits of living a fitness lifestyle. Physical Culture was the term used in the late 19th and early 20th centuries to describe a fitness lifestyle and is defined as, “a lifestyle that seeks maximum physical development and mental discipline to improve health, appearance, strength and endurance.” As people moved from the farm to the city, the benefits which came from living the Physical Culture Lifestyle started to be understood by the public. This lifestyle however was not easy to 21 adopt, because people had to work a lot. The estimated average work week for factory workers was 60 hours. (That’s a lot!) Many women also put in 60 or more hours of housework each week, making the benefits of fitness difficult to appreciate. The YMCA & YWCA (Young Men’s & Women’s Christian Association) were two organizations important in introducing fitness to the public in the early 1900s. They also helped introduce new sports to America, including baseball, basketball and football helping to build morality, character, and health. Exercise classes like Aerobics, Hip-Hop Dance, Pilates and Cardio-Kick Boxing are popular fitness classes today, but other types of group exercises have been around for a long time. For years the military incorporated various calisthenics type exercises in their training and some universities had group exercise classes as early as 1850. One popular exercise class during this era included the use of Indian Clubs. Participants would perform a series of gracefully flowing moves with an Indian Club in each hand. This type of exercise provided an great way to build grace, flexibility and overall strength. 22 America: The Happy & Sad Times – (1920-1940) Following World War I (1914- 1918) many Americans enjoyed greater leisure time and greater wealth. By the 1920s, the urban middle class enjoyed a host of new household conveniences, including hot and cold running water, gas stoves, automatic washing machines, refrigerators and vacuum cleaners.