1. Assignment 2
P4: produce safe and effective exercise prescriptions for three different specific groups.

2. Introducing Children to Sport Considerations?

3. 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

4. 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

5. Modifying Games
Playing area Equipment Team structure Individual roles and positions Rules Scoring
OHT 3.41

6. Older People & Sport
Considerations?

7. PHYSICAL ACTIVITY EXERCISE LEISURE ACTIVITIES DANCE OUTDOOR ACTIVITES
SPORT
OTHERS eg
ACTIVE LIVING

8. 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

9. 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

10. 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

11. Disabled People & Sport
Considerations?

12. A Model for adapting activities
Select The Activity
Adaptation
Set Realistic
Goals
Skills & Objectives
Incidental Skills
Observation &
Analysis

13. 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

14. 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

15. 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

16. Training HR zones
Maximum HR is calculated using the following formula:
MHR = 220 – age
Training zone Intensity Energy system used
(%of MHR)
50-60% low aerobic
65-80% moderate aerobic
80-90% high anaerobic
OHT 6.55

17. 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

18. 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 = 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

19. ACSM OHT 6.57 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

20. 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