Transcript A Warm Up should include

Assignment 2
P4: PRODUCE SAFE AND EFFECTIVE
EXERCISE PRESCRIPTIONS FOR
THREE DIFFERENT SPECIFIC
GROUPS.
INTRODUCING CHILDREN TO SPORT
CONSIDERATIONS?
WARM UPS AND COOL DOWNS
A Warm Up should include:
Low level activities to raise temperature, breathing & heart rate
Controlled movements of joints
Stretches held for 6 – 10 seconds
A cool down should include:
Cooling activities to gradually decrease intensity of exercise e.g
walk back to changing room
Stretches held still for 6 – 10 seconds
CHALLENGE
Can you do … 5 …10…50 etc?
How many can you do in 30 seconds …1
minute?
Can you make consecutive passes, throws,
etc?
How far can you kick, throw, roll, etc?
How many points can you score from hitting
different parts of a target?
Can you invent another game similar to this?
OHT 3.40
MODIFYING GAMES
Playing area
Equipment
Team structure
Individual roles and positions
Rules
Scoring
OHT 3.41
OLDER PEOPLE & SPORT
CONSIDERATIONS?
PHYSICAL ACTIVITY
EXERCISE
SPORT LEISURE
ACTIVITIES
DANCE
OUTDOOR
ACTIVITES
OTHERS eg
ACTIVE LIVING
AIMS OF A WARM UP FOR OLDER
PEOPLE
Gradually prepare mind & body for work safely &
effectively
Mobilise joints in order to improve joint function in
the performance of everyday activities
Promote circulation & generate heat
Stretch out the muscles as part of activity
preparation
Stimulate CNS facilitating performance
Enhance enjoyment & motivation by providing a
relaxed, fun atmosphere
OHT 4.24
AIMS OF EXERCISE
SESSION
Promote circulation
Stimulate movement
Articulate specific
movement response
Broaden the range of
movement at each
joint
Improve posture
Improve motor skills
Improve performance
of daily functions
Increase body
awareness
Increase awareness /
interaction with others
Engage attention
Increase daily activity
levels
Increase enjoyment
OHT 4.13a
Exercise journal jan/feb ’99 S.Dinan
AIM OF COOL DOWN
FOR THE OLDER ADULT
To return the body to pre activity state
To ensure the cool down is gradual and relatively prolonged: min
10 mins
Allow the HR a longer time to return to pre-activity state
Avoid getting up and down from the floor repeatedly
OHT 4.25
DISABLED PEOPLE & SPORT
CONSIDERATIONS?
A MODEL FOR
ADAPTING ACTIVITIES
Select The Activity
Adaptation
Skills & Objectives
Incidental Skills
Observation &
Analysis
Set Realistic
Goals
STRUCTURE OF A SESSION
EVERY SESSION, REGARDLESS OF THE SESSION
OBJECTIVES, SHOULD HAVE THE FOLLOWING
STRUCTURE:
A Warm Up = approx 15% of session
A Main Session = approx 70% session
A cool Down = approx 10% to include feedback
OHT 6.32
COMPONENTS OF A COOL
DOWN
Pulse Lowering
To prevent blood pooling
To reduce HR and BR
To remove waste products ( & by products
Stretching
Maintain & improve Flexibility
Realign muscle fibres to prevent injury
Core Temperature of muscle must be warm before stretching
Leaders may have to re-warm after main session
OHT 6.38
REST GUIDELINES
24 HOURS rest between aerobic workouts
Minimum 24 – 48 hours between strength training sessions
A more intense session e.g circuit training, requires longer rest
between sessions
At least 2 days off each week from moderate to high intensity
aerobic workouts
Adapted from physical website 1999 OHT 6.39
TRAINING HR ZONES
Maximum HR is calculated using the following formula:
MHR = 220 – age
Training zone
Intensity
Energy system
used
50-60%
low
aerobic
65-80%
moderate
aerobic
80-90%
high
anaerobic
(%of MHR)
OHT 6.55
WHAT IS F.I.T.T.(A)?
F frequency = the
number of times an
individual exercises in
a week
I intensity = how hard
an individual should
work in each exercise
session
T time = the length of
each exercise
T type = the specific types
of activity that people
should perform to maintain
and promote health
benefits
A adherence = anyone
engaging in exercise must
adhere to the programme if
long term benefits are to
be gained
OHT 6.56
ACSM GUIDELINES 1998
The ACSM (American College of Sports Medicine) has
suggested he following guidelines for applying the FITT
principle to the components of fitness:
Aerobic Exercise
F = 3-5 times per week
I = 55 –90% MHR
T = 20-60 mins. Lower intensity 30 mins +
T = continuous type exercises using large muscle
groups,e.g walking, hiking, running, jogging, cycling,
skipping, rowing, skating, endurance games
OHT 6.57
ACSM
Muscular Strength & Endurance
F = 2 days a week
I = moderate
T = 8 –12 reps x 8-10 exercises (for major muscle groups)
older people / frail:10 –15 reps
T = Isotonic, whole body approach, 8-10 exercises
OHT 6.57
ASCM
Flexibility
F = 3 times a week
I = not so extreme as to cause pain – mild tension
T = 10 – 30 s, repeated 3-5 times
T = static stretching
Exercise should involve expenditure of 250 –
300kcal per session, 3x pw for weight control
OHT 6.57