Lecture 13 Flashcards
instructor characteristics
• participants felt were properly qualified
• were able to develop personal bonds with participants
• used their knowledge and the group to demonstrate
collective accomplishments
• Hawley, Skelton, Campbell and Todd (2012) report that
instructors who believe older adults will achieve
positive outcomes and work to encourage older
adults have the ability to influence OA attitudes towards
exercise.
class characteristics
• Choice of activities • Choice of intensities • Assessment • Individualization • Ongoing evaluation and feedback from participants • Parties – social gatherings or other social opportunities? • Assigning roles to participants
use of music
• This is a very tough subject as it changes everywhere you
go and for everyone you speak to…..
• What do you think some of the issues may be?
• SOCAN
components of typical fitness class
• Warm up – usually 10-20 minutes depending on level of
fitness
• Slowly get body ready for more activity
• Increase internal body temperature with a walk or large
rhythmic movements
• In a class setting, it is useful to use warm up to review
movements that will be done later in class to promote
comfort (and EFFICACY)
aerobic or cardiac component
• Aim to increase the participants’ heart rates appropriately
• How to determine heart rate? talk test, RPE or target
heart rate – how to take pulse?
• Anywhere from 10-40 minutes
• Duration and intensity based on population and outcomes
rhythmic movements
• Suitable for physically independent and physically fit
(depending on intensity and challenge of movements,
weights used, etc)
• To get heart rate up and to improve balance and
coordination
common exercise class movements
- March V step
- Side step kicks
- Knees up toe taps
- Hamstring curls grapevine
resistance training
- What equipment can be used for group classes?
- Bands/tubes
- Dumbells (2-10 lbs – ish)
- Body bars
power training
• Work (force x distance) /time = power: Movements with
explosive action
• Differs from strength training in that the movement is faster
(quick concentric contraction, slower eccentric contraction)
• Start with 1-3 sets using light to moderate resistance
• 40-60% 1RM, 6-10 reps with high velocity progressing from
machines to free weights
• What exercises could be done with more power?
• Squat, biceps, chest, upper back
standing activities
Using the chair or a wall for balance (for standing or chair exercise classes): • Push up • Wall crawl • Shoulder stretch • Wall squat (wall sit) • Hip ab/dduction • Calf stretch • Quadricep stretch
making exercises harder
- Timing
- One vs two arms
- Level length
- Speed of movement/ range of movement
- Number of reps
- Number of sets
- Rest
- Weight/resistance
- Basic vs compound exercise (doing more than one move at a time)
floor exercises
• Ensure participants are able to get up and down with no
assistance or use of a chair
• Teach how to get up and down safely (demo)
• bridging
• quadriped
• Superman
• core
cool down
• Important for slowly decreasing body temp, heart rate
and respiration to pre-exercise levels (10 minute
cardio cool down)
• If not slowed down, can cause rapid drop in blood
pressure or cardiac irregularities
• Slow movements down, take deep breaths, check that
everyone feels ok
• Last 5-10 minutes of class should be stretches
• Can be on a mat if heart rate has dropped and if not
dizzy
chair classes
• Appropriate programming for physically dependent or
frail (risk of falls)
• Injured or recovering (hip/knee replacement)
• Class can include:
• Stretches
• Cardio movements
• Resistance training (panty hose, foam balls, towels)
• Social (group juggling)
• Reaction time
exercises to improve balance
• Stand on one foot with progressions (from both hands, one hand, few fingers, no fingers, eyes closed, cognitive challenge, dynamic) • Tip toes • Front to back sway • Side to side sway • Balance/wobble board • Foam rollers • Exercise ball
water based programs
• Target heart rates will be lower in the water by between
10 and 20 beats per minute compared to on land
safe movements
Avoid jerky movements
• Watch out for “out of water” arm movements
• Use different formations (in a circle, lines, side-facing) to
create different water movement for different levels
• Avoid long times being suspended by the arms or holding
the sides especially if arthritic in shoulders, hands etc
safety in water
• Instructor should have some aquatic first aid and
emergency water safety certification
• You teach from the deck most of the time
• Hard for participants to hear and see you if you are in the
water
• You can see everyone from the deck
Watch for hazards on the deck (flutter boards lying around,
slippery areas, ladders and stairs in disrepair, debris in
and on bottom of pool)
pool temp
• You can find a list of Winnipeg pool temperatures on the
Arthritis Society website. Or for each pool.
• Warmer pools are better for joints
• Should be around 30 degrees Celsius
• Lap pools (Pan Am for instance) are kept colder (27).
Boni-Vital, warmer (30). Programming at Miseracordia
pool
• PACE (People with Arthritis Can Exercise)
5 key practices to programming for seniors
- multi-dimensional program that includes endurance,
strength, balance and flexibility - Principles of behaviour change (promo and adherence,
psych courses) - Manage risk –start low go slow
- Have an emergency procedure plan
- Monitoring aerobic intensity (for progression and
motivation)
