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PHYSICAL ACTIVITY PRACTICAL PART

PHYSICAL ACTIVITY PRACTICAL PART. INTRODUCTION. Brief summary of what has been dealed in the theoretical sesion, remarking the idea of changing the behaviour. OBJECTIVE: TO IMPROVE THE PHYSICAL ACTIVITY

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PHYSICAL ACTIVITY PRACTICAL PART

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  1. PHYSICAL ACTIVITY PRACTICAL PART

  2. INTRODUCTION Brief summary of what has been dealed in the theoretical sesion, remarking the idea of changing the behaviour. OBJECTIVE: TO IMPROVE THE PHYSICAL ACTIVITY Once the risks have been explained and the senior has been motivated about the importance of obtaining this objective… HOW TO CHANGE THE PHYSICAL ACTIVITY? (5 minutes)

  3. HOW TO CHANGE THE PHYSICAL ACTIVITY? • STEPS: • Initial assessment about the possible risks or contraindications (PAR-Q (Physical Activity Readiness Questionnaire)and/or consult a doctor) …................. 10 MINUTES • Establishment of an improvement plan with measurable objectives (PASA) …..................... 25 MINUTES

  4. INITIAL ASSESSMENT • PAR-Q (Physical Activity Readiness Questionnaire): to prepare a questionnaire to be filled in by each participant. • YES to one or more questions: visit a doctor • NO to all the questions: an exercise plan can be developed. ONCE I KNOW THAT I CAN START WITH AN EXERCISE PROGRAMME, WHAT SHOULD I KNOW?

  5. FACTORS TO TAKE INTO ACCOUNT • TYPE OF EXERCISE: cardiovascular endurance, strength and balance, flexibility • FREQUENCY AND TIME: WHO (World Health Organisation) and ACSM (American College of Sports Medicine) recommendations. • INTENSITY: Borg Scale

  6. TYPES OF EXERCISES A brief explanation about the recommended type of exercises to do will be done. • CARDIOVASCULAR ENDURANCE • STRENGTH AND STABILITY • FLEXIBILITY

  7. CARDIOVASCULAR ENDURANCE • “Endurance is the physical and psychical capacity to resist to relatively long efforts and / or the capacity of fast recovery after the efforts done” Grosser, M. (1989) en Navarro Valdivielso, F. (1999) • Participants will make a list of possible activities they do in their lifes or they know about them. They will distinguish between moderate and strong exercises. • Results will be discussed. After that a list of possible activities will be shown (moderate and strong exercises).

  8. MODERATE ACTIVITIES • Golf (without car) • Tennis (pairs) • Ping Pong • Rowing • Dancing • Swimming • Riding a bike • Riding an exercise bike • Gardening • Walking fast • Cleaning the apartment

  9. VIGOROUS ACTIVITIES • Energetic hiking • Skying • Tennis • Trotting • Go up stairs / steps or climbing hills • Do many continuous swimming rounds in the swimming pool • Trekking (in the mountains)

  10. STRENGTH AND BALANCE • Strength: Capacity of the muscles to apply a tension against a resistance (Larson) • Participants will make a list of possible activities they do in their lifes or they know about them. They will distinguish between moderate and strong exercises. • Results will be discussed. After that a list of possible activities will be shown (moderate and strong exercises).

  11. STRENGTH AND BALANCE

  12. STRENGTH AND BALANCE

  13. STRENGTH AND BALANCE

  14. FLEXIBILITY • Capacity of the articulations to make possible the biggest extension of the body movements. • Participants will make a list of possible activities they do in their lifes or they know about them. They will distinguish between moderate and strong exercises. • Results will be discussed. After that a list of possible activities will be shown (moderate and strong exercises).

  15. FLEXIBILITY

  16. FLEXIBILITY

  17. FREQUENCY AND TIME OBJETIVE: 30 minutes of moderate physical activity 5 days a week or 20 minutes of strong physical activity 3 days a week. PROGRESSION: to increase progressively time and frequency.

  18. INTENSITY BORG SCALE Less effort 6   7 Very, very easy 8   9 Very easy 10   11 easy 12   13 More or less difficult 14   15 Difficult 16   17 Very difficult 18   19 Very, very difficult 20   More effort Endurance area Strengthening area

  19. INTENSITY • According to the levels of physical activity, we can distinguish three groups. A different intensity will be recommended to each group: • Sedentary profile (nowadays they do not make any physical activity). 7 to 9 Borg Scale • Active-pasive profile (they make physical exercise, but they do not arrive to ASCM/WHO recommendations). 10 to 13 Borg Scale • Active profile (they fulfil ASCM/WHO recommendations). From 13 Borg Scale To increase progressively the intensity!

  20. EXERCISE PLAN • First of all an exemple for each group is explained (beginner, intermediate and advanced). After that they fill in a weekly plan. Participants receive the information about the exercises to make and the weekly sheet. • They should place in each square the exercise they want to make and the more accessible to make. • They should fill in a sheet weekly and commit themselves to carry it our. By the end of the week an assessment should be done.

  21. BEGINNER (it corresponds with a sedentary profile)

  22. (it corresponds with an active-pasive profile) INTERMEDIATE

  23. (it corresponds with an active profile) ADVANCED

  24. THANK YOUVERY MUCH FOR YOUR ATTENTION

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