TERRIGAL UNITED FOOTBALL CLUB

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TUFC Physical Activity – 2 Part Video

 

Technical Director Richard Ellis presents Physical Activity Training. This special 2 part series is aimed at getting your players off screens and outside exercising in preparation for Season 2020.

Big thanks to our participants:
Jai McNamara – BPL Captain
Emma Power – UBWL
Abbey W14
Cooper – U13
Heidi – W12
Jeremy – U12

Thank you to 14A player Aidan Ellis for his fantastic editing.

For optimal health benefits, children and young people (aged 5–17 years) should achieve the recommended balance of high levels of physical activity, low levels of sedentary behaviour, and sufficient sleep each day. A healthy 24 hours includes:

Physical Activity

  • Accumulating 60 minutes or more of moderate to vigorous physical activity per day involving mainly aerobic activities.
  • Several hours of a variety of light physical activities;
  • Activities that are vigorous, as well as those that strengthen muscle and bone should be incorporated at least 3 days per week.
  • To achieve greater health benefits, replace sedentary time with additional moderate to vigorous physical activity, while preserving sufficient sleep.

Sedentary Behaviour

  • Break up long periods of sitting as often as possible.
  • Limit sedentary recreational screen time to no more than 2 hours per day.
  • When using screen-based electronic media, positive social interactions and experiences are encouraged.

Sleep

  • An uninterrupted 9 to 11 hours of sleep per night for those aged 5–13 years and 8 to 10 hours per night for those aged 14–17 years.
  • Have consistent bed and wake-up times.