OLYMPICS HORIZONTAL INFO
Jessica Hulbert
Created on November 27, 2023
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Transcript
Older persons exercise toolbox
Extended warm up
Increasing the intensity in exercises
Cooldown
28
GOAL
- better structure of delivery - People know what they are doing when they come in - Similar line of delivery across projects
Resistance Bands 3 Sets and 8-12 Reps
Bicep curl TP- Elbow, 3/3 secs, breathing, tight band- not wrapped, dog walking1. Lifting shopping, chair lift 2. increase/ decrease reps. without bandArm exercises, rolling shouldersGrip strength
To included- What is delivered in your main componant?- 10 mins bare minimum- Adding all mobility to start and progress 8-10 reps, 2-3 sets - Keeping the heart rate up- coordination exercise- broken down - 4-6 exercises
Tricep pull down1. 2. 3. 4
Leg extention TP- hands on waist, foot down, leg left first, hands stay where they are, leg lifts, knee to chest- drive forwards1. sit to stand2. starting with leg lift, progress to knee extend3. marching on the spot, heel to toe4.
Jockey LiftTP. sitting forward straight back, hip walking, hand on thighs, looking forward, pushing through heels2. ball usage 3. hands across chest, 4.
1. Benefits/ ADLS 2. Progression/ Regression 4. What warm up exercises to use
Preparing participants for what they are about to do
Circuit
Allow heart rate to build Adding on to an exercise giving an option to go back
10 minimum Taper down - music usage 15-20 secs stretches talking through exercisesIntroducing breathing Balance exercises
alternating upper body/ lower body progressive heart raisers