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OLYMPICS HORIZONTAL INFO
Jessica Hulbert
Created on November 27, 2023
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Transcript
Older persons exercise toolbox
Cooldown
GOAL
10 minimum Taper down - music usage 15-20 secs stretches talking through exercises Introducing breathing Balance exercises
Extended warm up
- better structure of delivery - People know what they are doing when they come in - Similar line of delivery across projects
Preparing participants for what they are about to do
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
Resistance Bands 3 Sets and 8-12 Reps
Circuit
1. Benefits/ ADLS 2. Progression/ Regression 4. What warm up exercises to use
alternating upper body/ lower body progressive heart raisers
Tricep pull down 1. 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 forwards 1. sit to stand 2. starting with leg lift, progress to knee extend 3. marching on the spot, heel to toe 4.
Jockey Lift TP. sitting forward straight back, hip walking, hand on thighs, looking forward, pushing through heels 2. ball usage 3. hands across chest, 4.
Bicep curl TP- Elbow, 3/3 secs, breathing, tight band- not wrapped, dog walking 1. Lifting shopping, chair lift 2. increase/ decrease reps. without band Arm exercises, rolling shoulders Grip strength
Increasing the intensity in exercises
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