“sit tall, stand strong” chair-based exercise course to day 3
TRANSCRIPT
“Sit Tall, Stand Strong”Chair-Based Exercise 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
FITTAFITTA
FFrequency = 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)
Rate:Slow 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
PREPARING FOR YOUR PREPARING FOR YOUR ASSESSMENT DAYASSESSMENT DAY
Pages
10 - 15
Learner File
ASSESSMENT ASSESSMENT INSTRUCTIONSINSTRUCTIONS
AAHHH
Assessment Instructions – Assessment Instructions –
PlanningPlanningYou must produce a session plan, which youwill bring with you on the assessment date.
Your plan will include -
a) Health and Safety document (Page 16 in your Learner File)
b) All 22 exercises and full session structure
c) Give specific and relevant teaching points for each exercise (not instructions)
d) Give appropriate adaptations and/or alternatives
Session PlanSession Plan
Remember to bring the completed session plan to the assessment
Plans must be all your own workCheck that you have named, initialled,
dated and numbered every page of your plan and that they are secured
(please DO NOT put each page in a separate plastic folder)
Assessment Instructions – Assessment Instructions –
PracticalPractical
You will be asked to lead FIVE exercises. These are from your planned and practiced session
plan and will include:
2 warm up exercises 1 endurance exercise 2 strength exercises
1 endurance exercise
Circulation Booster 1 PLUS
one mobility exercise
Circulation Booster 2 PLUS
one stretch exercise
OR
2 strength exercises
Assessment Instructions - Assessment Instructions -
Self EvaluationSelf EvaluationAfter you have taught each of your exercises
you will be encouraged to make notes on
your teaching 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
Learner File
Page 19/20
Assessment Instructions – Assessment Instructions –
PlanningPlanning
You MUST bring
All 3 completed worksheets (even if marked and passed already, you still need to submit)
Your session plan (including the Health
and Safety Planning Document, which should be page one of your plan)
Your exercise band
PracticePracticePlease don’t put everything away until the
day before your assessment! Practice on ‘anyone’ you can find!
LAST BIT!LAST BIT!
Course EvaluationsCourse Evaluations
Thank you Thank you for your timefor your time
Your comments do make a difference Your comments do make a difference