Download Over 60 Getting and Getting Fit All Instructors

COURSE SYLLABUS GUIDE
Over 60 & Getting Fit - PHYA 156
1 Credit Hour
Semester/Year: Spring 2012
Instructor: Shelly Wright
E-Mail: [email protected]
Office Number: Gym 227
Office Phone: (208) 732-6483
Instructors:
Mary Martinat, Roanne Gillette, Jalyn Shaw, Shelley Comstock, Jan Mittleider, Shelly Wright, Kim
Fluetsch, Peggy and Lawrence LaRue
Course Description:
Over 60 & Getting Fit is a course designed to address the fitness needs of the mature adult:
cardiovascular activities – walking and/or other low intensity aerobic movement, flexibility and strength
training, using resistance bands. Participants are encouraged to do only those activities appropriate
for their individual needs.
Pre-requisites:
A medical release, signed by students’ physician is recommended.
Goals of the Program:
Maintain or improve cardiovascular function
Improve flexibility and range of motion
Increase muscular strength and endurance
Improve posture and mobility
Decrease anxiety about falling
Provide a social and fun experience within a safe environment for appropriate physical activity
Maintain or improve ability to do activities for daily living
Objectives:
Teach stretches and gentle joint range of motion activities
Teach strength exercises
Practice walking as a variable low to moderate intensity workout
Provide opportunities to practice dynamic balance activities
Provide a safe and comfortable environment for fitness-related activity components
Course Outcomes and Assessments:
Outcome: Enhance efforts to provide a safe, effective environment to support participants with
diverse levels of physical ability in improving and maintaining fitness components: flexibility,
cardiovascular strength and balance.
Assessment:
1. A medical exercise assessment with activity and health history and physician referral
2. Senior fitness pre/post testing for strength and balance with comparison graphs for age and
gender. (see attachment on pages 6 & 7)
3. Incorporation of the “buddy” system for “at risk” participants
4. Inclusion of common chronic conditions and risk factors for instructor referral
5. “How are we doing” survey tool for selected site participants.
6. Using the “talk test” during the cardiovascular segment of the class.
7. “In case of emergency,” procedures are in place in each class location.
Outcome: Provide appropriate exercise training to support functional talks for independent,
vibrant living.
Assessment: See Senior Fitness Test on page 5.
Exercise Training
Walking as aerobic endurance
Flexibility for upper body
Flexibility for lower body
Upper body resistance training
Lower body resistance training
Balance/mobility training
Examples of Functional Activities
Perform chores like vacuuming, raking leaves,
climbing stairs, doing errands, participation in
active hobbies like dancing, moving lawn, travel
Turning head in driving, reaching in overhead
cupboards, washing windows, back scratching
Clip toenails, pulling weeds, putting on shoes
Holding a grandchild, carrying 10 lb. grocery bag,
doing housework, lifting luggage, digging in
garden
Getting up from the floor, climbing into a bath tub,
climbing stairs, moving furniture, scrubbing floors
Walking over different terrain and surfaces with
confidence, reclaiming balance to avoid a fall,
walking the dog, sweeping the walkway
Each Class is based on the following model:
Time in
minutes
(options)
10
20 – 25
5
15 – 20
10 – 15
5
Activity
Warm up:
-walking variations
-posture check
-range of motion activities
-stretching
walking as aerobic workout
cool down activities
*make class
announcements
-strength/balance training
-standing with instruction
for participants in chairs
strength/flexibility
cool down
Specific examples
-gentle marching, toe taps, short and long steps
-stretch your spine tall, drop your shoulders in
your back pocket
-shoulder shrugs and circles, climbing a ladder,
holding sky up with one hand
-hamstring stretch, quadriceps stretch, toe
tapping, gentle knee bend
-add arm and walking variations
-increase intensity by marching, simulated rope
jumping, slogging (between walk and jog with
feet close to floor)
-add upper body resistance training as students
progress
-slower walking with stretching and balance
exercises
(e.g. tandem waking, toe walking)
-sequence of upper body resistance exercises in
combination with wall squats & lunges, and
stepping activities
-core strength eg. bridge and back stabilization
-stretching (e.g. hamstring stretch)
-full body stretch, relaxation
Policies and Procedures:
A. Safety Precautions
1. Know the difference between normal vs. unhealthy reactions to physical activity. If you
should experience an unhealthy reaction, stop exercise immediately.
A. Normal reactions include:
 Increased depth and rate of breathing
 Increased heart rate
 Mild or moderate sweating
 Dull ache as muscle becomes fatigued (relieved after exercise)
B. Unhealthy reactions include:
 Pain for two hours after physical activity
 Excessive fatigue
 Increased weakness
 Joint swelling or pain
 Chest pain or heart palpitations
 Severe shortness of breath
 Abnormal pain
 Fever (over 100 degrees)
 Numbness or tingling in an arm or leg
Good Sensation vs. Bad Sensation
Good Sensation
Bad Sensation
Dull soreness
Sharp pain
In muscle, not joint
In or near the joint
Relieved within minutes after
Duration
No improvement or worsens
exercise
Less soreness with the same
Next Session
No improvement or worsens
effort
What it Means
Normal muscle fatigue
Problem with a joint or muscle
Adapted From: Strong Women Stay Young by Miriam Nelson, PHD and Sarah Loernick, PHD
Sensation
Location
2. Respect pain – distinguish between the normal discomforts of moving a stiff joint and
sudden or severe pain caused by a movement that’s too intense.
3. Stop the exercise if you experience any sharp or undue pain while doing an exercise.
4. Watch for inflammation in a joint where heat, redness, swelling, puffiness or pain
occurs (avoid vigorous movement of inflamed joints; do consider moving joint gently
through its range of motion if it is not too uncomfortable.
5. Drink plenty of water during both warm and cold weather. (Thirst mechanisms become
less efficient as we age so they may not realize their fatigue is caused by a fluid shortage.)
6. Avoid wearing perfumes which can activate an allergic reaction in other participants. As
body temperature rises, perfumes become more intense.
7. Keep breathing rather than holding your breath during more challenging exercises.
8. If you have time away from the class due to illness or you change medications, monitor
your reaction to activity carefully. You many feel more comfortable with a lower
intensity.
9. “Listen to your body” and watch for signs of over-exertion: unusual fatigue, headache,
excessive perspiration, dizziness, leg cramping, chest pain, nausea. (Tell your instructor
if any of these symptoms occur.)
10. Plan to enjoy yourself! Make friends and experience positive lifestyle change.
B. Guidelines for Clothing and Shoes
It is important for safety reasons to wear appropriate clothing. Improperly fitting pants, shirts, and
particularly shoes will inhibit movement and contribute to falls. Our guidelines are:
 Clothing needs to be comfortable, allowing a full range of motion for all joints.
 As gentle as walking is, feet and legs absorb a blow equivalent to twice your body weight with
every step. Careful attention to shoe selection is important to maximize comfort and minimize
potential for injury.
o Well fitting shoes designed for walking are a must.
o Avoid soles that mark the floor.
o Avoid shoes with slick soles.
o Participants should check soles of their shoes on a regular basis, inspecting them for
signs of wear or damage.
C. Muscle soreness
Muscle soreness can occur whenever an exercise is performed for the first time, particularly for the
newcomer to organized physical activity. Acute muscle soreness may occur immediately following the
exercise, although it is not unusual for a delayed soreness to occur a day or several days after
exercise. Both acute and delayed soreness usually go away as the muscles adapt to a new workload.
If pain or discomfort does not go away after a few days or the pain is severe, the participant should
consult a physician or health care provider to check out the possibility of an injury.
Grading Practices: is a pass/fail basis for participation.
Attachments:
1. Assessment procedures using Senior Fitness Test
2. Medical Exercise Assessment
THE SENIOR FITNESS TEST
Exercise
Purpose
Description
Risk Zone
30-Second Chair Stand
To assess lower body
strength needed for
numerous tasks such as
climbing stairs; walking;
and getting out of a chair,
tub, or car
Number of full stands that
can be completed in 30
seconds with arms folded
across chest.
Less than 8 unassisted
stands for men and women
Arm Curl
To assess upper-body
strength needed for
performing household
tasks and other activities
involving lifting and
carrying things such as
groceries, suitcases, and
grandchildren.
To assess aerobic
endurance, which is
important for such tasks as
walking distances, climbing
stairs, shipping, and
sightseeing
Alternate aerobic
endurance test for use
when space limitations or
weather prohibits taking
the 6-minute walk test
Number of biceps curls
that can be competed in 30
seconds holding a hand
weight of 5 lbs (2.27 kg) for
women; 8 lbs. (3.63 kg) for
men
Less than 11 curls using
correct form for men and
women
Number of yards/meters
that can be walked in 6
minutes around a 50-yard
(45.7 meter) course (5
yards = 4.57 meters)
Less than 350 yards for
both men and women
Number of full steps
completed in 2 minutes,
raising each knee to a
point midway between the
patella (kneecap) and iliac
crest (top hip bone); score
is number of times right
knee reaches the required
height
From a sitting position at
the front of a chair, with leg
extended and hands
reaching toward toes, the
number of inches (cm) (+
or -) between extended
middle fingers and tip of
toe
With one hand reaching
over the shoulder and one
up the middle of the back,
the number of inches (cm)
between extended middle
fingers (+ or-)
Less than 65 steps for both
men and women
Number of seconds
required to get up from a
seated position, walk 8 feet
(2.44 meters), turn, and
return to seated position
More than 9 seconds
Lift on foot off the floor and
time the number of
seconds until you start to
shuffle or move you feet.
Count the number of
seconds that elapsed
Less than 10 seconds
(maximum is 30 seconds)
6-minute Walk
2-Minute Step Test
Chair Sit-And-Reach
To assess lower-body
flexibility, which is
important for good posture,
normal gait patterns and
various mobility tasks such
as getting in and out of a
bathtub or car
Back Scratch
To assess upper-body
(shoulder) flexibility, which
is important in tasks such
as combing hair, putting on
overhead garments, and
reaching for a seat belt
8-Foot Up-and-Go
To assess agility and
dynamic balance, which
are important in tasks that
require quick maneuvering
such as getting off a bus in
time, getting up to attend
to something in the
kitchen, or getting up to go
to the bathroom or to
answer the phone
To assess static balance
and to improve awareness
of posture, mobility and
reduced risk of falls
One-Legged-Stand
Men: Minus (-) 4 inches or
more
Women: Minus (-) 2
inches or more
Men: Minus (-) 8 inches or
more
Women: Minus (-) 4
inches or more
Adapted from Senior Fitness Test Manual by Rikli and Jones and Action Plan for Osteoporosis by Winters Stone
COLLEGE OF SOUTHERN IDAHO
PHYE 144: Over 60 & Getting Fit
Medical Exercise Assessment For Older Adults
(Strictly Confidential)
Over 60 & Getting Fit is a course designed to address the fitness needs of the mature adult:
cardiovascular activities – walking and/or other low intensity aerobic movement, flexibility and strength
training, using body resistance or dynabands. Participants are encouraged to do only those activities
appropriate for their individual needs.
NAME ________________________________PHONE ________________DATE___________
ADDRESS __________________CITY _________________STATE_______ ZIP___________
NAME OF PHYSICIAN________________________PHYSICIAN PHONE_________________
PART I
A. ACTIVITY HISTORY
1. How would you rate your physical activity level during the last year?
LITTLE – Sitting, typing, driving, talking – NO exercise planned
MILD – Standing, walking, bending reaching
MODERATE – Standing, walking, bending, reaching, exercise 1-2 days a week
ACTIVE – Light physical work, climbing stairs, exercise 2-3 days a week for 20-30
minutes
VERY ACTIVE – Moderate physical work, regular exercise 4 or more days a week
2. What exercise and recreational activities are you presently involved in and how often?
______________________________________________________________
___________________________________________________________________
B. HEALTH HISTORY
Weight ____________Height ___________ Recent weight loss/gain _______________
Please list any recent illnesses: _____________________________________________
Please list hospitalizations and reasons during last 3 years: _______________________
______________________________________________________________________
Have you ever been diagnosed as having any of the following symptoms or conditions?
Arthritis/Bursitis
Asthma
Bowel Bladder Problems
Cancer (Type)
Chest Pains
Chest discomfort while exercising
Diabetes
Difficulty with Hearing
Difficulty with Vision
Dizziness or Balance problems
Elevated Blood Lipids
(chol>240mg/d)
PART II – To Be Filled Out By Physician:
Heart Conditions
Hernia
High Blood Pressure
Indigestion
Joint Replacement
Leg Pain on walking
Low Back Condition
Lung Disease
Osteoporosis
Passing Out Spells
Orthopedic Conditions
List: _____________________________
Shortness of Breath
Date of last examination __________________
A. PHYSICAL EXAMINATION – Please check if it applies to the patient:
Resting Heart Rate _____________
Chest Auscultation Abnormal
Any Joints Abnormal
Peripheral Pulses Normal
Abnormal Heart Sounds, Gallops
Resting Blood Pressure _____________
Thyroid Abnormal
Heart Size Abnormal
Abnormal Masses
Other ___________________________
B. Cardiovascular Laboratory Examination (within one year of the present date if recommended by
physician) DATE:_________________
Resting ECG Rate ________________
Rhythm ____________________________
Axis ___________________________
Interpretation _______________________
Stress/test: Max H.R. _________ Max B.P. _________ Total Time ____________
Max VO ____________________ METS ___________ Type of Test __________
Recommendation for exercise. MODERATE is defined as standing, walking, bending,
reaching and light exercise 3 days a week. Please check one.
_________________________ There is no contraindication to participation in a MODERATE
exercise program.
_________________________ Because of the above analysis, participation in a MODERATE
exercise program may be advisable, but further examination or consultation is necessary,
namely: Stress Test, EKG., Other ______________________
_________________________ Because of the above analysis, my patient may participate
only under direct supervision of a physician. (CARDIAC REHABILITATION PROGRAM)
_________________________ Because of the above analysis, participation in a MODERATE
exercise program is inadvisable.
C. SUMMARY IMPRESSION OF PHYSICIAN
a. Comments on history of orthopedic and neuromuscular disorders that may affect
participation in an exercise program especially those checked _______
_____________________________________________________________
b. Message for the Exercise Program Director ___________________________
_____________________________________________________________
Physician: _____________________________ Signature _____________________________
PART III – PATIENT’S RELEASE AND CONSENT
My signature indicates that I have carefully read the information provided above and have voluntarily
decided to participate in the exercise program, including functional fitness testing. I, for myself and
family members, release liability against the College of Southern Idaho for injury that could occur.
RELEASE: I hereby release the above information to the Exercise Program Director.
Signature ________________________________________ Date ________________