P4: PRODUCE SAFE AND EFFECTIVE EXERCISE PRESCRIPTIONS FOR THREE DIFFERENT SPECIFIC GROUPS.

Assignment 2

INTRODUCING CHILDREN TO SPORT

CONSIDERATIONS?

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

OLDER PEOPLE & SPORT

CONSIDERATIONS?

PHYSICAL ACTIVITY

EXERCISE SPORT LEISUREACTIVITIES

DANCE OUTDOORACTIVITES

OTHERS egACTIVE LIVING

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

DISABLED PEOPLE & SPORT

CONSIDERATIONS?

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

ASCMFlexibility

F = 3 times a week

I = not so extreme as to cause pain – mild tension

T = 10 – 30 s, repeated 3-5 times

T = static stretching

Exercise should involve expenditure of 250 –300kcal per session, 3x pw for weight control

OHT 6.57