Chair Based Exercise Leadership Course

To Day 3

Principles of Progressing Principles of Progressing Safe and Effective Safe and Effective

ExerciseExercise

Specificity

Reversibility

Progressive Overload

Principles of Training Principles of Training

FITTAFITTAFFrequency = how often?

IIntensity = how hard?

TTime = how long?

TType = what type?

AAdherence / AApproach

Progression and Progression and AdaptationAdaptation

The 5 R’s:Repetitions (REPS) / SetsRateResistanceRangeRest

Progression of Strength Progression of Strength Exercises Exercises

Aim to build up to 12 repetitions. Increase the resistance (stronger band)

RateSlow and controlled taking 6 – 9 seconds to

complete 1 repetition (without a hold)Build up to a hold at peak contraction for up to 5

seconds – MAXAdd sets

PLANNING FOR YOUR PLANNING FOR YOUR ASSESSMENT ASSESSMENT

Page 11 Student

File

ASSESSMENT ASSESSMENT INSTRUCTIONSINSTRUCTIONS

Page 11 Student

File

Session PlansSession Plans

Remember to bring the completed lesson plan to the assessment

Check that you have initialled, dated and numbered every page of your plan and that they are secured

*(DO NOT put each page in a separate plastic folder)

Assessment Instructions - PracticalAssessment Instructions - Practical

Two exercises from the strength component

Circulation Booster 1 PLUS

one mobility exercise

Circulation Booster 2 PLUS

one stretch exercise

OR

and one Pelvic Floor exercise

Assessment Instructions - Assessment Instructions -

Self EvaluationSelf EvaluationAfter you have lead each of your exercises

you will be encouraged to make notes onyour leading skills based on:

Feedback gained from the groupHow you feel the group performed What you didHow you felt about itWhat will you do differently next time

Student File

Page 18

Assessment Instructions – Assessment Instructions –

PlanningPlanning

You MUST bring

All 4 completed worksheets (even if marked and passed already, you still need to submit)

Your session plans (including the Health and Safety Planning Document)

Your exercise band

PracticePracticePlease don’t put everything away until the

day before the assessment! Practice on ‘anyone’ you can find!

more older people - more active - more older people - more active - more oftenmore often

That’s it folks! Thank you for your energy

GOOD LUCK for your assessment

& Best Wishes for the future

from all of us