Presented by: Kelly Scott, Jen Ziegler and Sheldon Reasbeck Group #4

1. Lab 4 Older Adults 55-65 years Presented by: Kelly Scott, Jen Ziegler and Sheldon Reasbeck Group #4

2. Warm up • Activities: • “Chuck the Chicken” • Stretching Exercises • Total time:10 minutes

3. Warm up Chuck the Chicken Team A starts off with possession of the ball. They form a line and pass the ball over the head and through the legs until it reaches the end of the line. When it reaches the end the team yells “chuck the chicken” and throws the ball as far away as possible. Meanwhile, Team B forms a tight circle. One team member runs around the circle gaining a point for each rotation. This continues until the other team yells “chuck the chicken” and throws the ball. Team B must go get the ball and beginning in the over/under pattern. The game continues until one team reaches a designated number of points

4. Warm up Chuck the Chicken • Time: 8 minutes • Intensity: Moderate – participates can move at own comfort level • Purpose: To increase heart rate

5. Warm up Stretching Exercises Leg stretches Shoulder Shoulder and Triceps Quads Back

6. Warm up Stretching Exercises • Time: 2 minutes • Intensity: Low • Purpose: Stretch muscles after warmed up to prevent injury

7. Exercise and Activities Prescribed • Activities: • Circuit Training Stations • Line Dancing • Total time: 20-30minutes

8. Exercise and Activities Prescribed Circuit Training Stations • Hula hooping • Theraband Upper body exercises • Theraband lower body exercises • Walking on the spot/ Step-ups • Shuffle steps with medicine ball • Stability Ball exercises

9. Exercise and Activities Prescribed Hula Hooping Duration: 2 minutes Intensity: Low Purpose: Improve range of motion (hips and lower back)

10. Exercise and Activities Prescribed Theraband Exercises Upper and Lower Body Arm Curl Duration: 2 minutes per station (3 sets of 10) Intensity: Low Purpose: Resistance training Standing Leg Abduction

11. Exercise and Activities Prescribed Walking on the spot/ Step-ups Time: 2 minutes Intensity: Low Purpose: Increase heart rate

12. Exercise and Activities Prescribed Shuffle steps with Medicine ball Time: 2 minutes Intensity: Low to moderate Purpose: Strength and Coordination With a partner toss medicine ball back and forth while shuffle stepping

13. Exercise and Activities Prescribed Stability Ball exercises Ball Balance -Position the ball under your abs and hips, hands on the floor and legs straight and off the floor. Hold that position for 20 to 30 seconds, keeping your body in a straight line, abs pulled in. Keeping balance, slowly raise your right arm out to the side, taking care not to roll or allow any part of your body to collapse. Hold that for a few seconds and switch arms. Time: 2 minutes Intensity: Low Purpose: Improve balance and core strength

14. Exercise and Activities Prescribed Stability Ballexercises Lie with ball under shoulders and lower back, arms straight up over chest, palms together. Hold your body in a straight line from hips to knees. Tightening your glutes and abs, slowly twist your body to the left, sweeping arms parallel to the floor, then back up, repeating on the other side. Try not to collapse the body or roll too far, but really use your abs.

15. Exercise and Activities Prescribed Time:15-20 minutes Intensity: Moderate Purpose: Increase heart rate, coordination, social interaction and FUN! 32 count, 4 wall beginner line dance to “Unlove me” by Julie Roberts

16. Warm Down Activities: Guided Meditation Time: 5 minutes

17. Warm Down Time: 5 minutes Intensity: Low Purpose: relax muscles, return to resting heart rate, stress relief

18. Challenge Activity Touch Football Time: 10 minutes Intensity: High Purpose: Increase heart rate Rules: Played on half field in hangar 4 downs to get to endzone 5 steamboats must be called before QB is rushed Player must be touched with two hands