Exercise Prescription and Programming

1. Exercise Prescription and Programming Scott Krager and Kyle Leffel

2. Where do we begin?? • Our role: Fitness Trainer • Our Clients: Older Adults, 75+ yrs • The 6 Steps of Exercise Programming

3. Step 1 • Determine Level of Function • Physically Dependent: Cannot execute the Basic Activities of Daily Living(BADL). • Physically Frail: Can perform BADL, but not living independently. • Physically Independent: Lives independently, but can have chronic disease/health problems. • Physically Fit: Benefit from exercising two times a week, with low risk of becoming physically frail. • Physically Elite: Daily exercise to compete in sports competitions

4. Step 2 • Pre-Exercise Screening • Paper work and waivers (to avoid malpractice lawsuits) • Level of need • Background information • Medical History and Clearance

5. Step 3 • Physical Screening • Blood Pressure • Body Composition • RPE • Flexibility • Talk Test

6. Step 4 • Post-Assessment Report • A report conducted 1-3 days after the physical screening with the client.

7. Step 5 • Pre-Exercise Interview • Questions involve: • What do you do in your daily life? • Are you still working? If so, what does your job entail? • Do you face ladders, stairs, or lifting? • How do you spend your time away from work? • Do you participate in regular physical activity? • Do you experience pain during any movements?

8. Step 6 • Physical Assessment • The physical assessment is a gathering of all the information and test results that help set the stage for the exercise program design. • Helps decide the FITT principles that will be used in the clients exercise program.

9. Program Design • Based on FITT Principle: Frequency, Intensity, Time, and Type • Always begin with a Warm-Up activity • Blood flow • No heavy stretching! • Easy range of motion and gentle continuous movement • General static/preparatory stretching, comfortable stretching point • New movements are taught at this point to prevent future interruption during workout

10. Program Design • Always End with a Cool Down Activity • Includes light activity to allow the muscles to recover • Static stretching to the point of discomfort • Stay positive, get excited for the next days workout!

11. Types of Program Design • Leveled Programming • Open to any person who is able to exercise without any requirements from physically dependent to physically elite • Land-Based Programming • Entry Level • Level II • Level III • Water-Based Programming: • Entry Level • Level II • Level III

12. Personal Trainer Average Salary Lowest 25% of trainers= $36,000 Middle 50%= $51,000 Highest 75%= $62,000

13. Exercise Prescription and Programming Krager and Leffel Have an awesome day!!!!

14. Sources • Chen, Tiffany. (2008). Chi sequence with tiffany chen. Received January 17, 2009. http://www.youtube.com/watch?v=MSn4G1VVS2A&NR=1 • Douglas, Bill. (2008). Free tai chi lesson 1. Received January 17, 2009. http://www.youtube.com/watch?v=MXbwIfqSq_Q&feature=related • Green, Daniel J., & Bryant, Cedric X. (Eds.). (2005). Exercise for older adults. San Diego, CA: American Council on Exercise. • Nieman, David C. (2007). Exercise testing and prescription (6th ed.). Dubuque, Iowa: Carlisle Publishing. • n.d. Rating of perceived exertion table. Retrieved January 17, 2009. http://www.topendsports.com/testing/rpe.htm • n.d. Salary wizard: Salaries of personal trainers. Retrieved January 17, 2009.http://swz.salary.com/salarywizard/layouthtmls/swzl_compresult_national_HC07000416.html. • Van Norman, Kay A. (1995). Exercise programming for older adults. Champaign, IL: Human Kinetics.