p4: produce safe and effective exercise prescriptions for three different specific groups....
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P4: PRODUCE SAFE AND EFFECTIVE EXERCISE PRESCRIPTIONS FOR THREE DIFFERENT SPECIFIC GROUPS.
Assignment 2
WARM UPS AND COOL DOWNS
A Warm Up should include:
Low level activities to raise temperature, breathing & heart rate
Controlled movements of joints
Stretches held for 6 – 10 seconds
A cool down should include:
Cooling activities to gradually decrease intensity of exercise e.g walk back to changing room
Stretches held still for 6 – 10 seconds
CHALLENGE
Can you do … 5 …10…50 etc?
How many can you do in 30 seconds …1 minute?
Can you make consecutive passes, throws, etc?
How far can you kick, throw, roll, etc?
How many points can you score from hitting different parts of a target?
Can you invent another game similar to this?
OHT 3.40
MODIFYING GAMES
Playing area
Equipment
Team structure
Individual roles and positions
Rules
Scoring
OHT 3.41
AIMS OF A WARM UP FOR OLDER PEOPLE
Gradually prepare mind & body for work safely & effectively
Mobilise joints in order to improve joint function in the performance of everyday activities
Promote circulation & generate heat
Stretch out the muscles as part of activity preparation
Stimulate CNS facilitating performance
Enhance enjoyment & motivation by providing a relaxed, fun atmosphere
OHT 4.24
AIMS OF EXERCISE SESSION
Promote circulation
Stimulate movement
Articulate specific movement response
Broaden the range of movement at each joint
Improve posture
Improve motor skills
Improve performance of daily functions
Increase body awareness
Increase awareness / interaction with others
Engage attention
Increase daily activity levels
Increase enjoyment
OHT 4.13aExercise journal jan/feb ’99 S.Dinan
AIM OF COOL DOWN FOR THE OLDER ADULT
To return the body to pre activity state
To ensure the cool down is gradual and relatively prolonged: min 10 mins
Allow the HR a longer time to return to pre-activity state
Avoid getting up and down from the floor repeatedly
OHT 4.25
A MODEL FOR ADAPTING ACTIVITIES
Select The Activity
Adaptation
Set Realistic GoalsObservation &
Analysis
Skills & ObjectivesIncidental Skills
STRUCTURE OF A SESSIONEVERY SESSION, REGARDLESS OF THE SESSION OBJECTIVES, SHOULD HAVE THE FOLLOWING STRUCTURE:
A Warm Up = approx 15% of session
A Main Session = approx 70% session
A cool Down = approx 10% to include feedback
OHT 6.32
COMPONENTS OF A COOL DOWN Pulse Lowering
To prevent blood pooling
To reduce HR and BR
To remove waste products ( & by products
Stretching
Maintain & improve Flexibility
Realign muscle fibres to prevent injury
Core Temperature of muscle must be warm before stretching
Leaders may have to re-warm after main session
OHT 6.38
REST GUIDELINES
24 HOURS rest between aerobic workouts
Minimum 24 – 48 hours between strength training sessions
A more intense session e.g circuit training, requires longer rest between sessions
At least 2 days off each week from moderate to high intensity aerobic workouts
Adapted from physical website 1999 OHT 6.39
TRAINING HR ZONES
Maximum HR is calculated using the following formula:
MHR = 220 – age
Training zone Intensity Energy system used
(%of MHR)
50-60% low aerobic
65-80% moderate aerobic
80-90% high anaerobic
OHT 6.55
WHAT IS F.I.T.T.(A)?
F frequency = the number of times an individual exercises in a week
I intensity = how hard an individual should work in each exercise session
T time = the length of each exercise
T type = the specific types of activity that people should perform to maintain and promote health benefits
A adherence = anyone engaging in exercise must adhere to the programme if long term benefits are to be gained
OHT 6.56
ACSM GUIDELINES 1998The ACSM (American College of Sports Medicine) has suggested he following guidelines for applying the FITT principle to the components of fitness:
Aerobic Exercise
F = 3-5 times per week
I = 55 –90% MHR
T = 20-60 mins. Lower intensity 30 mins +
T = continuous type exercises using large muscle groups,e.g walking, hiking, running, jogging, cycling, skipping, rowing, skating, endurance games
OHT 6.57
ACSMMuscular Strength & Endurance
F = 2 days a week
I = moderate
T = 8 –12 reps x 8-10 exercises (for major muscle groups) older people / frail:10 –15 reps
T = Isotonic, whole body approach, 8-10 exercises
OHT 6.57
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