COURSE SYLLABUS GUIDE
Over 60 & Getting Fit - PHYE 144
1 Credit Hour
Semester/Year: Fall 2006 Office Number: Gym 228
Instructor: Over 60 Instructors Office Phone: (208) 732-6488
E-Mail:
Instructors:
Mary Martinat, Roanne Gillette, Jalyn Shaw, Shelley Comstock, Jan Mittleider, Shelly Wright, Kim Fluetsch, Peggy and Lawrence LaRue
Course Description:
Over 60 & Getting Fit is a course designed to address the fitness needs of the mature adult: cardiovascular activities – walking and/or other low intensity aerobic movement, flexibility and strength training, using resistance bands. Participants are encouraged to do only those activities appropriate for their individual needs.
Pre-requisites:
A medical release, signed by students’ physician is recommended.
Goals of the Program:
Maintain or improve cardiovascular function
Improve flexibility and range of motion
Increase muscular strength and endurance
Improve posture and mobility
Decrease anxiety about falling
Provide a social and fun experience within a safe environment for appropriate physical activity
Maintain or improve ability to do activities for daily living
Objectives:
Teach stretches and gentle joint range of motion activities
Teach strength exercises
Practice walking as a variable low to moderate intensity workout
Provide opportunities to practice dynamic balance activities
Provide a safe and comfortable environment for fitness-related activity components
Course Outcomes and Assessments:
Outcome: Enhance efforts to provide a safe, effective environment to support participants with diverse levels of physical ability in improving and maintaining fitness components: flexibility, cardiovascular strength and balance.
Assessment:
1. A medical exercise assessment with activity and health history and physician referral
2. Senior fitness pre/post testing for strength and balance with comparison graphs for age and gender. (see attachment 1)
3. Incorporation of the “buddy” system for “at risk” participants
4. Inclusion of common chronic conditions and risk factors for instructor referral
5. “How are we doing” survey tool for selected site participants.
6. Using the “talk test” during the cardiovascular segment of the class.
7. “In case of emergency,” procedures are in place in each class location.
Each Class is based on the following model:
Time in minutes (options) / Activity / Specific examples10 / Warm up:
-walking variations
-posture check
-range of motion activities
-stretching / -gentle marching, toe taps, short and long steps
-stretch your spine tall, drop your shoulders in your back pocket
-shoulder shrugs and circles, climbing a ladder,
holding sky up with one hand
-hamstring stretch, quadriceps stretch, toe tapping, gentle knee bend
20 – 25 / walking as aerobic workout / -add arm and walking variations
-increase intensity by marching, simulated rope jumping, slogging (between walk and jog with feet close to floor)
-add upper body resistance training as students
progress
5 / cool down activities
*make class announcements / -slower walking with stretching and balance exercises
(e.g. tandem waking, toe walking)
15 – 20 / -strength/balance training
-standing with instruction for participants in chairs / -sequence of upper body resistance exercises in
combination with wall squats & lunges, and stepping activities
10 – 15 / strength/flexibility / -core strength eg. bridge and back stabilization
-stretching (e.g. hamstring stretch)
5 / cool down / -full body stretch, relaxation
Exercise Training / Examples of Functional Activities
Walking as aerobic endurance / Perform chores like vacuuming, raking leaves, climbing stairs, doing errands, participation in active hobbies like dancing, moving lawn, travel
Flexibility for upper body / Turning head in driving, reaching in overhead cupboards, washing windows, back scratching
Flexibility for lower body / Clip toenails, pulling weeds, putting on shoes
Upper body resistance training / Holding a grandchild, carrying 10 lb. grocery bag, doing housework, lifting luggage, digging in garden
Lower body resistance training / Getting up from the floor, climbing into a bath tub, climbing stairs, moving furniture, scrubbing floors
Balance/mobility training / Walking over different terrain and surfaces with confidence, reclaiming balance to avoid a fall, walking the dog, sweeping the walkway
Policies and Procedures:
A. Safety Precautions
1. Know the difference between normal vs. unhealthy reactions to physical activity. If you should experience an unhealthy reaction, stop exercise immediately.
A. Normal reactions include:
§ Increased depth and rate of breathing
§ Increased heart rate
§ Mild or moderate sweating
§ Dull ache as muscle becomes fatigued (relieved after exercise)
B. Unhealthy reactions include:
§ Pain for two hours after physical activity
§ Excessive fatigue
§ Increased weakness
§ Joint swelling or pain
§ Chest pain or heart palpitations
§ Severe shortness of breath
§ Abnormal pain
§ Fever (over 100 degrees)
§ Numbness or tingling in an arm or leg
Good Sensation vs. Bad Sensation
Good Sensation / Bad SensationSensation / Dull soreness / Sharp pain
Location / In muscle, not joint / In or near the joint
Duration / Relieved within minutes after exercise / No improvement or worsens
Next Session / Less soreness with the same effort / No improvement or worsens
What it Means / Normal muscle fatigue / Problem with a joint or muscle
Adapted From: Strong Women Stay Young by Miriam Nelson, PHD and Sarah Loernick, PHD
2. Respect pain – distinguish between the normal discomforts of moving a stiff joint and sudden or severe pain caused by a movement that’s too intense.
3. Stop the exercise if you experience any sharp or undue pain while doing an exercise.
4. Watch for inflammation in a joint where heat, redness, swelling, puffiness or pain occurs (avoid vigorous movement of inflamed joints; do consider moving joint gently through its range of motion if it is not too uncomfortable.
5. Drink plenty of water during both warm and cold weather. (Thirst mechanisms become less efficient as we age so they may not realize their fatigue is caused by a fluid shortage.)
6. Avoid wearing perfumes which can activate an allergic reaction in other participants. As body temperature rises, perfumes become more intense.
7. Keep breathing rather than holding your breath during more challenging exercises.
8. If you have time away from the class due to illness or you change medications, monitor your reaction to activity carefully. You many feel more comfortable with a lower intensity.
9. “Listen to your body” and watch for signs of over-exertion: unusual fatigue, headache, excessive perspiration, dizziness, leg cramping, chest pain, nausea. (Tell your instructor if any of these symptoms occur.)
10. Plan to enjoy yourself! Make friends and experience positive lifestyle change.
B. Guidelines for Clothing and Shoes
It is important for safety reasons to wear appropriate clothing. Improperly fitting pants, shirts, and particularly shoes will inhibit movement and contribute to falls. Our guidelines are:
Ø Clothing needs to be comfortable, allowing a full range of motion for all joints.
Ø As gentle as walking is, feet and legs absorb a blow equivalent to twice your body weight with every step. Careful attention to shoe selection is important to maximize comfort and minimize potential for injury.
o Well fitting shoes designed for walking are a must.
o Avoid soles that mark the floor.
o Avoid shoes with slick soles.
o Participants should check soles of their shoes on a regular basis, inspecting them for signs of wear or damage.
C. Muscle soreness
Muscle soreness can occur whenever an exercise is performed for the first time, particularly for the newcomer to organized physical activity. Acute muscle soreness may occur immediately following the exercise, although it is not unusual for a delayed soreness to occur a day or several days after exercise. Both acute and delayed soreness usually go away as the muscles adapt to a new workload.
If pain or discomfort does not go away after a few days or the pain is severe, the participant should consult a physician or health care provider to check out the possibility of an injury.
Grading Practices: is a pass/fail basis for participation.
Attachments:
1. Assessment procedures using Senior Fitness Test
2. Medical Exercise Assessment
THE SENIOR FITNESS TEST
Exercise / Purpose / Description / Risk Zone30-Second Chair Stand
/ To assess lower body strength needed for numerous tasks such as climbing stairs; walking; and getting out of a chair, tub, or car / Number of full stands that can be completed in 30 seconds with arms folded across chest. / Less than 8 unassisted stands for men and women
Arm Curl
/ To assess upper-body strength needed for performing household tasks and other activities involving lifting and carrying things such as groceries, suitcases, and grandchildren. / Number of biceps curls that can be competed in 30 seconds holding a hand weight of 5 lbs (2.27 kg) for women; 8 lbs. (3.63 kg) for men / Less than 11 curls using correct form for men and women
6-minute Walk
/ To assess aerobic endurance, which is important for such tasks as walking distances, climbing stairs, shipping, and sightseeing / Number of yards/meters that can be walked in 6 minutes around a 50-yard (45.7 meter) course (5 yards = 4.57 meters) / Less than 350 yards for both men and women
2-Minute Step Test
/ Alternate aerobic endurance test for use when space limitations or weather prohibits taking the 6-minute walk test / Number of full steps completed in 2 minutes, raising each knee to a point midway between the patella (kneecap) and iliac crest (top hip bone); score is number of times right knee reaches the required height / Less than 65 steps for both men and women
Chair Sit-And-Reach
/ To assess lower-body flexibility, which is important for good posture, normal gait patterns and various mobility tasks such as getting in and out of a bathtub or car / From a sitting position at the front of a chair, with leg extended and hands reaching toward toes, the number of inches (cm) (+ or -) between extended middle fingers and tip of toe / Men: Minus (-) 4 inches or more
Women: Minus (-) 2 inches or more
Back Scratch
/ To assess upper-body (shoulder) flexibility, which is important in tasks such as combing hair, putting on overhead garments, and reaching for a seat belt / With one hand reaching over the shoulder and one up the middle of the back, the number of inches (cm) between extended middle fingers (+ or-) / Men: Minus (-) 8 inches or more
Women: Minus (-) 4 inches or more
8-Foot Up-and-Go
/ To assess agility and dynamic balance, which are important in tasks that require quick maneuvering such as getting off a bus in time, getting up to attend to something in the kitchen, or getting up to go to the bathroom or to answer the phone / Number of seconds required to get up from a seated position, walk 8 feet (2.44 meters), turn, and return to seated position / More than 9 seconds
One-Legged-Stand
/ To assess static balance and to improve awareness of posture, mobility and reduced risk of falls / Lift on foot off the floor and time the number of seconds until you start to shuffle or move you feet. Count the number of seconds that elapsed / Less than 10 seconds (maximum is 30 seconds)
Adapted from Senior Fitness Test Manual by Rikli and Jones and Action Plan for Osteoporosis by Winters Stone
COLLEGE OF SOUTHERN IDAHO
PHYE 144: Over 60 & Getting Fit
Medical Exercise Assessment For Older Adults
(Strictly Confidential)
Over 60 & Getting Fit is a course designed to address the fitness needs of the mature adult: cardiovascular activities – walking and/or other low intensity aerobic movement, flexibility and strength training, using body resistance or dynabands. Participants are encouraged to do only those activities appropriate for their individual needs.
NAME ______PHONE ______DATE______
ADDRESS ______CITY ______STATE______ZIP______
NAME OF PHYSICIAN______PHYSICIAN PHONE______
PART I
A. ACTIVITY HISTORY
1. How would you rate your physical activity level during the last year?
LITTLE – Sitting, typing, driving, talking – NO exercise planned
MILD – Standing, walking, bending reaching
MODERATE – Standing, walking, bending, reaching, exercise 1-2 days a week
ACTIVE – Light physical work, climbing stairs, exercise 2-3 days a week for 20-30 minutes
VERY ACTIVE – Moderate physical work, regular exercise 4 or more days a week
2. What exercise and recreational activities are you presently involved in and how often? ______
______
B. HEALTH HISTORY
Weight ______Height ______Recent weight loss/gain ______
Please list any recent illnesses: ______
Please list hospitalizations and reasons during last 3 years: ______
______
Have you ever been diagnosed as having any of the following symptoms or conditions?
Arthritis/Bursitis / Heart ConditionsAsthma / Hernia
Bowel Bladder Problems / High Blood Pressure
Cancer (Type) / Indigestion
Chest Pains / Joint Replacement
Chest discomfort while exercising / Leg Pain on walking
Diabetes / Low Back Condition
Difficulty with Hearing / Lung Disease
Difficulty with Vision / Osteoporosis
Dizziness or Balance problems / Passing Out Spells
Elevated Blood Lipids (chol>240mg/d) / Orthopedic Conditions
List: ______
Shortness of Breath
PART II – To Be Filled Out By Physician: Date of last examination ______
A. PHYSICAL EXAMINATION – Please check if it applies to the patient:
Resting Heart Rate ______/ Resting Blood Pressure ______Chest Auscultation Abnormal / Thyroid Abnormal
Any Joints Abnormal / Heart Size Abnormal
Peripheral Pulses Normal / Abnormal Masses
Abnormal Heart Sounds, Gallops / Other ______
B. Cardiovascular Laboratory Examination (within one year of the present date if recommended by physician) DATE:______
Resting ECG Rate ______/ Rhythm ______Axis ______/ Interpretation ______
Stress/test: Max H.R. ______Max B.P. ______Total Time ______
Max VO ______METS ______Type of Test ______
Recommendation for exercise. MODERATE is defined as standing, walking, bending, reaching and light exercise 3 days a week. Please check one.
______There is no contraindication to participation in a MODERATE exercise program.
______Because of the above analysis, participation in a MODERATE exercise program may be advisable, but further examination or consultation is necessary, namely: Stress Test, EKG., Other ______
______Because of the above analysis, my patient may participate only under direct supervision of a physician. (CARDIAC REHABILITATION PROGRAM)