Chair Based Exercise Leadership Course To Day 3. Principles of Progressing Safe and Effective...
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Transcript of Chair Based Exercise Leadership Course To Day 3. Principles of Progressing Safe and Effective...
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