OLYMPICS HORIZONTAL INFO

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