2. Margarita Andriopoulos
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SMART GOAL
Specific Jackie will increase her endurance and stamina by attending weekly exercise programs three
times a week and walk four blocks two times a week with her friends.
Measurable Jackie will measure her progress by recording improvements in her exercise program, the
number of stairs and blocks she will walk without feeling tired.
Attainable Jackie will reach this goal by attending her exercise program regularly; walking flights of stairs
and increase the number of blocks she will walk.
Realistic Jackie will consult with her fitness instructor/activation coordinator to make her exercise program
more challenging as her endurance and stamina improves.
Timely and Tangible Jackie will walk a total of 4 blocks by January 13th, 2015
3. Margarita Andriopoulos
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Accommodations – Depression
Fatigue
Start Jackie off slowly and build up her repetitions
Start Jackie off with a lighter weights at the
beginning of the program and increase over time or
mix weights throughout the class
Encourage breaks when needed
Anger and Frustration Encourage Jackie to use the fitness class to release
negative emotions and express her feelings.
Negative Outlook
Acknowledge Jackie’s outlook/perspective of things
and encourage her to look on the positive side of
things.
Mention to Jackie’s improvements and how far she
came
Difficulty with decision making
Offer Jackie with one or two options that she is able
to choose from example: Light or Heavier weights,
wrist weight or band (ask her one or the other)
Insomnia
Ask Jackie how her sleeping patterns have been and
encourage to speak to her primary doctor if needed
Encourage her to have a regular sleep pattern
4. Margarita Andriopoulos
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Decreased interest in daily activities
Speak to Jackie privately that this is a common
symptom of depression
Encourage Jackie to do things that she enjoys
outside of the fitness class and continue participating
in the class weekly as scheduled
Encourage Jackie to do things that she usually
enjoys doing daily even if it’s not as long as it is
normally for her.
Decreased physical activities
Encourage regular participation to my fitness class
Provide Jackie with a sheet or chart of various of
physical activities that she can do at home (light
exercises sitting or standing)
Decreased time spent outdoors
Have my fitness program located outside (when
weather permits)
Have Jackie sit near a window to provide her natural
sunlight when program is held inside.
Educate Jackie on the positive effects spending time
outside that helps with depression (helps regulate
sleep and increase mood)
Easily Anxious
Teach Jackie 1:1 relaxation, grounding and
breathing techniques she can use when she is
feeling anxious.
5. Margarita Andriopoulos
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Precautions
Proper warm-up (10-15 minutes)
Proper cool down
Be sure to have a balanced fitness program
Monitor proper positions when using weights (wrist is not “flopping”) and body positioning
Good grip on equipment (holding on properly) not to tight or too lose grip
Insure that Jackie isn’t holding her breath and encourage deep breathing while exercising
Encourage breaks when feeling dizzy or lightheaded during exercise and encourage deep breathing
Suggest Jackie sits for breaks or when needed and use chair for balance if needed
Have Jackie sit by me since she is new to my fitness program
Avoid sustained isometric exercises
Increase weights when participant is use to movements and proper techniques
Avoid constant overhead movements or avoid overhead movements all together
Have proper lighting and good workout surface for participants
Instruct class at a moderate pace (not too fast or too slow)
Use visual ques to show proper movements and posture
Have the class in a semi-circle so that I am able to see all participants and good space around each participant to
avoid injury
Don’t have music too loud
Use a clear voice while instructing the class
Make sure Jackie is staying hydrated during exercise
Adjust weights if needed for Jackie (lighter or heavier)
6. Margarita Andriopoulos
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Warm-up: Posture and Breathing
Exercise Time/Duration Position
Posture awareness 2 Minute Seated
Deep Breathing (pursed lips) 1 Minute Seated
Warm-up: Joint ROM
Exercise Time/Duration Position
Up-and-down Leg March (Hip) 1 Minute Seated
Best Foot Forward and Backwards
(Knees)
1 Minute Seated
Toe Point and Flex (Ankles) 1 Minute Seated
Shoulder Rotation (Shoulders) 1 Minute Seated
Close the Window (Shoulders and
Elbows)
1 Minute Seated
Wrist Rotations (Wrist) 1 Minute Seated
Sun Rays (Fingers) 1 Minute Seated
Chin to Chest (Neck) 1 Minute Seated
Spine Reach (Back) 1 Minute Seated
7. Margarita Andriopoulos
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Warm-Up: Light Stretching
Exercise Time/Duration Position
Swan (Chest, Shoulders and Front of
Upper Arms)
30 Seconds Seated
Zipper Stretch (Back of Upper Arms,
and Back)
30 Seconds Seated
Spinal Twist (Abdominals and Spinal
Erectors)
30 Seconds Seated
Tib Touches (Back of Thighs and
Back)
30 Seconds Seated
Quad Stretch (Front of Thighs and
Shins)
30 Seconds Seated
Splits (Inner Thighs) 30 Seconds Seated
Outer-Thigh Stretch (Outer Hips and
Thighs)
30 Seconds Seated
Calf Stretch (Calves) 30 Seconds Seated
Note: I had listed the position of warm-ups for a seated but Jackie does have the option to seat or stand during warm-ups.
Some participants do not enjoy seating for a long period of time because it can make them feel uncomfortable.
8. Margarita Andriopoulos
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Resistance Portion
Exercise Resistance Repetitions Sets Position
Seated Chest Press 3 Pounds 10 2 Seated
Seated Two-Arm Row 3 Pounds 10 2 Seated
Seated Biceps Curl 3 Pounds 10 2 Seated
Seated Hip Flexion (Left and
Right Side)
2 Pounds (Ankle Weight) 10 2
Seated
Seated Hip Abduction (Left
and Right Side)
2 Pounds (Ankle Weight) 10 2
Seated
Seated Knee Flexion (Left
and Right Side)
2 Pounds (Ankle Weight) 10 2 Seated
Seated Knee Extension 2 Pounds 10 2 Seated
Note: I would give Jackie the option to use a weight or not during exercise and if she would like to stand I would ask her
to get up slowly if she wants to change positions (from sitting to standing). I would modify things for her if needed as well. I
will also remind her to breathe and not hold her breath during exercises and offer short breaks between reps. I will monitor
movements and positioning to adjust things when needed.
9. Margarita Andriopoulos
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Aerobic Portion
Exercise Position Time/Duration
Seated Alternate Weight Shifts Seated 2 Minutes
Seated Alternative Heel Lifts Seated 2 Minutes
Seated Walking in Place Seated 2 Minutes
Seated Alternate Heel Touches to Front Seated 2 Minutes
Seated Alternate Heel Touches to Sides Seated 2 Minutes
Seated Knee Kicks Seated 2 Minutes
Seated Alternate Knee Lifts Seated 3 Minutes
10. Margarita Andriopoulos
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Cool-Down Portion
Exercise Time/Duration Position
Seated Chin to Chest 60 seconds Seated
Seated Chin to Shoulder 60 seconds Seated
Seated Swan 60 seconds Seated
Seated Half Hug (Left and Right) 60 seconds Seated
Seated Spinal Twist (Left and Right) 60 seconds Seated
Seated Calf Stretch (Left and Right) 60 seconds Seated
Seated Tib Touches (Tib for Tiba or
Shin Bone)
60 seconds Seated
