Article by Claire Darlington MSc
Claire is the founder of the ‘STRIDE’ (specialised training in diet and exercise) programme. This is a 24-week, weight management programme aimed at 13-14 year old teenagers who are de-motivated/dis-engaged from regular P.E sessions. The teenagers are offered a lifestyle and fitness appraisal week one, twelve and twenty four, where various measurements are taken, so evaluation of the programme can take place. The groups then participate in an ‘alternative P.E’ programme that focuses on individual activities to improve and increase self-esteem, self-confidence and improved body image. Alongside the alternative P.E sessions, the groups are given 12-weeks free membership to a local leisure centre and encouraged to use the passes outside of school hours, thus increasing their weekly daily activity patterns and offering them an opportunity that due to financial barriers they may not have access to normally. The programme has been so successful within the area and has received outstanding results. One of the chosen and most popular activities in the programme was Pilates.
Pilates for Children
“Physical fitness is the first requisite of happiness. In order to achieve happiness, it is imperative to gain mastery of your body. If at the age of 30 you are stiff and out of shape, you are old. If at 60 you are supple and strong then you are young.” Joseph Pilates
The prevalence of obesity in England has more than tripled in the last 25 years. The latest Health Survey for England (HSE) data shows that in England in 2010:
■62.8% of adults (aged 16 or over) were overweight or obese
■30.3% of children (aged 2-15) were overweight or obese
■26.1% of all adults and 16% of all children were obese
Type 2 diabetes in children (and teenagers) has increased radically in a short time; the culprit for the rise is said to be an increase in obesity in our youth. Regrettably, overweight children have a higher risk for increased mortality later in life, and obesity can decrease a person’s lifespan by nine years 1 . Overweight and obese children may face higher risks of health concerns later in adulthood, such as bowel cancer, high blood pressure, heart attack, stroke, and Type 2 diabetes1. Children and adults who are above a healthy weight are much more likely to develop chronic diseases. The psychological, physical, and economic burden of rising levels of chronic disease is now one of the major challenge facing western societies2.
How Pilates can help
Pilates is a low-impact method of exercise and may offer some hope in combating obesity in our youth. The essential concept of Pilates’ philosophy is strengthening the core (powerhouse) of the body. In particular, young children and teenagers can benefit, since Pilates promotes physical activity, improved body image and increased self-esteem. The combination of Pilates alongside a well-planned weight management programme, could lead to great results and be a step closer to overcoming the obesity epidemic.
In support of this statement, a study by Jargo et al (2006) revealed that, “Girls enjoyed Pilates, and participation for four weeks lowered BMI percentile”3.
Pilates has also been shown to increase enjoyment and participation in exercise for children. (Ickes 2005, Jago 2005)
Many adults have developed faulty movement patterns in their body from lack of awareness, which leads to abnormal firing patterns and poor habitual posture. One benefit of Pilates for kids is developing this body awareness at a young age so that, as they get older, they can ward off the pain and lack of stability and mobility that comes with habitual poor posture.
Pilates fitness is a great way for kids to enhance physical fitness, promote good posture, spinal flexibility and body awareness. When combined with team building exercises, Pilates develops a child who is confident, aware and sensitive to others.
Pilates is known to provide a wider variety of benefits that include;
• Weight Management;
• Flexibility;
• Coordination;
• Balance;
• Personal body image;
• Concentration;
• Self-Esteem;
• Joint Mobility.
Claire’s Top Tips to running a successful Pilates class for teenagers.
1. Keep classes small
Limit classes to approximately 10-12 students. This is crucial if working with younger children. This will enable you to give them individual attention and to be able to keep the group focused.
2. Keep it fun!
Teaching children is much different than teaching adults. It is important to help them focus and understand the benefits of Pilates and at the same time make Pilates fun. Teenagers may respond well if you inform them of the traditional exercise, and as a group develop a ‘new/fashionable’ term for each move. For example, the ‘ Boomerang’ may become the ‘Kate Perry’ move. Younger children may respond to moves with animal names. Using equipment such as soft balls or Beams can make the class not only more challenging but also more fun.
3. To modify or not?
Even though children are different than adults, the fundamentals of teaching Pilates are still the same. Just like with adults, some children are stronger, or more flexible than others. It’s the basic things that you’ve learned as an instructor—you use those same principles with children. It might be an idea to begin with a basic fitness test to assess what level the children are at. Simple tests such as a stand on one leg balance test or a sit and reach test, or a reaction ball test may give you a good indication as to how strong/flexible or coordinated a child is.
It is just as important to give modified versions to children, as it is adults. Teaching inversion style moves may be more suitable for 1-2-1 training and not for groups.
4. Talk about all the benefits of fitness
The emphasis needs to steer away from weight management and lean more towards focusing on the other benefits of Pilates and fitness in general: centering, concentration, posture, alignment, flexibility. Children often want to become more flexible, they want to be stronger, they want to be like whichever athlete or pop star they idolise. So be aware of whose hot and who’s not. 2012 has been a great year for relating health and fitness and being stronger and more supple to all the great athletes we’ve seen in the Olympics, but it’s also a good idea to stress how it will help them with their studies and stress levels.
5. Let the kids teach each other
The actual flow or format of a class with children may differ slightly from an adult based class. Demonstration of an exercise from the instructor and then class participation seems to work very well. The instructor may deliver 6-7 Pilates moves in a session and then ask the group to split into small groups and choose 2-3 of their favourite exercises and deliver them to the rest of the group. It’s a great way for children to learn from their peers because they’re so impressionable on each other. Older children could learn how to sequence moves and how to flow smoothly from one move to the next.
6. Use language children can relate to
Younger children have little idea what the core is. Children may however, understand the belly button-to-spine connection . So words such as “Pull your belly button in” or “Bring your belly button to your back” work very well. Always be aware you’re not losing them in too much technical jargon and that you’re not ‘talking to them’ too much. Keep the class fun and interactive.
If you are interested in adding this exciting area of work to your portfolio as a Pilates teacher consider a package of training that includes the Children’s Fitness Toolbox and Pilates Downsized or alternatively you can add your CYQ Pilates Diploma as well if you don’t already hold it! Book early as places are limited
References:
1) Department of Health (2011). Health Survey for England. Retrieved from
http://www.dh.gov.uk/health/2012/04/obesityfacts/
2) MEND (2007). Obesity Facts and Figures. Retrieved from
http://www.mendprogramme.org/mend_programme/obesity_facts_and_figures
3) Jago, R., Jonker, M.L., Missaghian, M., Baranowski, T. (2006). Effect of 4weeks of Pilates on the body composition of young girls. Preventative Medicine. 42:177–180.
4) Jago, R., Anderson, C., Baranowski, T., Watson, K (2005). Adolescent patterns of physical activity: differences by gender, day and time of day. American Journal of Preventative Medicine. 28 (5). 447-452.
Claire Darlington MSc Bio:
Claire has an MSc in weight management and has an undergraduate degree in Sport & Exercise Science. Claire is an international presenter, guest speaker and regularly contributes to fitness magazines. Amongst her many teaching fields Claire is a specialist Pilates trainer and the founder of the STRIDE project, a successful 12-week weight management programme aimed at de-motivated teenagers. Claire also specialises in, pre and post natal fitness, outdoor fitness and weight management style classes. Claire is an assessor and tutor for Drummond Education and a well-respected instructor within the industry. Claire’s approachable and enthusiastic manner with a thirst for knowledge makes her one of the most up and coming presenters in the UK.
Claire has recently undergone a life threatening illness and subsequently she has undergone 2 major heart operations, 2 smaller leg operations and cardiodiversion. However, this has only fuelled her passion to get back, and help others become fit and healthy. She is writing a number of books aimed at helping specialist populations return back to full health, through clean eating and functional exercise.