A Single bout of moderate activity can improve sleep, memory, and the ability to think and learn, while reducing anxiety symptoms.
Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily!!!.
Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
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1. mile run - cardio respiratory endurance (heart and lung endurance)
2. sit and reach - hamstring and lower back flexibility
3. curl-ups (sit-ups) - abdominal strength
4. flexed arm hand or pull ups - upper body endurance
5. shuttle run - measures agility, speed and quickness