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COURSE SYLLABUS GUIDE Over 60 & Getting Fit – PHYA 156 1 Credit Hour Semester/Year: Fall 2010 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 ________________