The document provides exercise prescription guidelines for special populations including children, elderly, pregnant women, and obese individuals from ACSM guidelines. For children, it recommends at least 30 minutes of moderate physical activity most days of the week including activities that build bone and aerobic fitness. For elderly, it recommends moderate intensity aerobic exercise 30 minutes a day 5 days a week or vigorous intensity 20 minutes 3 days a week as well as strength training 2-3 times per week. For pregnant women, it recommends mild to moderate exercise starting in the second trimester such as swimming and walking, and lists ACOG guidelines for safe exercise during and after pregnancy. For obese individuals, it recommends exercise as part of a weight loss program promoting a high
ಪ್ರತಿದಿನ ಚೆನ್ನಾಗಿ ನಿದ್ದೆ, ವ್ಯಾಯಾಮ ಮಾಡಿ. ಧ್ಯಾನ ಯೋಗದ ಮೂಲಕ ಸಕ್ರಿಯ ಜೀವನ ಅಳವಡಿಸಿಕೊಳ್ಳಿ. ಆರೋಗ್ಯಕರ ಜೀವನ ಶೈಲಿ ನಿಮ್ಮ ಯೌವನಕ್ಕೂ ಆರೋಗ್ಯಕರ ತ್ವಚೆಗೂ ಕಾರಣವಾಗುತ್ತದೆ.
ಪ್ರತಿದಿನ ಚೆನ್ನಾಗಿ ನಿದ್ದೆ, ವ್ಯಾಯಾಮ ಮಾಡಿ. ಧ್ಯಾನ ಯೋಗದ ಮೂಲಕ ಸಕ್ರಿಯ ಜೀವನ ಅಳವಡಿಸಿಕೊಳ್ಳಿ. ಆರೋಗ್ಯಕರ ಜೀವನ ಶೈಲಿ ನಿಮ್ಮ ಯೌವನಕ್ಕೂ ಆರೋಗ್ಯಕರ ತ್ವಚೆಗೂ ಕಾರಣವಾಗುತ್ತದೆ.
This word presentation is prepared for elementary teacher trainees of DIET Daryaganj while keeping in view the curriculum of subject Teaching of Health and Physical Education and they are free to use this presentation in anyway as they like.
Sports and exercise psychology
▪ The key focus is on the development of mental skills -the ability for individuals to understand and use their minds to improve their performances and enjoyment.
TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or
This word presentation is prepared for elementary teacher trainees of DIET Daryaganj while keeping in view the curriculum of subject Teaching of Health and Physical Education and they are free to use this presentation in anyway as they like.
Sports and exercise psychology
▪ The key focus is on the development of mental skills -the ability for individuals to understand and use their minds to improve their performances and enjoyment.
TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or
Physical activity in people with disabilities and elderly peopleKarel Van Isacker
As presented at the International Workshop on “Qualitative Personal Caring in a European Perspective”, 07 May 2015, Antalya, Turkey
http://mcare-project.eu/
This project (M-Care - 539913-LLP-1-2013-1-TR-LEONARDO-LMP) has been funded with support from the European Commission. This website reflects the views only of the author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.
exercise for special populations document.pptxaggreykataka
Special populations are those groups of individuals that may need some adaptation or modification to an exercise prescription or programme, to take into consideration a limitation, whether that be physiological, biological or psychosocial. The emphasis is on promoting health, fitness and safety in exercise, as well as some consideration being given to performance environments.
This lecture was delivered as part of eleventh MDRF–UAB International Seminar on Prevention and control of non-communicable diseases organized by Madras Diabetes Research Foundation (MDRF), Chennai, India in association with Florida International University(FIU), University Of Alabama at Birmingham (UAB), & University Of Minnesota, Supported by National Institutes of Health (NIH), USA February 13-17, 2013.
Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Ukraine Vs Belgium Tickets on our website at discounted prices.
Boletin de la I Copa Panamericana de Voleibol Femenino U17 Guatemala 2024Judith Chuquipul
holaesungusto.- Boletín final de la I Copa Panamericana de Voleibol Femenino U17 - Ciudad de Guatemala 2024 que se realizó del 27 de mayo al 01 de julio, en el Domo Polideportivo Zona 13.
Fuente: norceca.net
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Sps451 t11 exercise for special population
1. Exercise Prescription for
Special Population (ACSM, 2000)
Courtesy from YM Raja Mohammed Firhad
Bin Raja Azidin
Faculty of Sport Science & Recreation
4. Benefits (ACSM, 2000)
• Greater strength & endurance
• Enhance bone formation
• Weight management
• Reduce anxiety & stress
• Improved self esteem and self efficacy
• Minimize HD risk factors
• Fun & enjoyment
• Social interaction
• Skill development
5. Exercise Prescription for Children
• Person more than 6 years – at least 30 min of
moderate intensity physical activity on most &
preferably all days of the weak
• Young children – active play, enjoyment &
creative activity
• Children doesn’t need HR prescription to
regulate intensity
• Variety of exercise – weight bearing activity
(basic skill development), weight management,
aerobic fitness and bone mineral content
6. General Guidelines RT program for Children
• Should be supervised and monitored by trained staff
• Physiologically immature participant
• Primary focus – learning proper technique & develop
interest
• Controlled movement
• Avoid practice power lifting & body building
• Full ROM, multi joint exercise
• Ensure participant can understand & follow instruction
7. Dose Response RT
• Intensity
– Avoid reps use of
maximal loads until
reaching (adolescence)
– Weight load – permits >
8 reps
– Don’t performed to the
point of severe muscular
fatigue
– Increase no of reps first,
& then increase the no
of loads
• Duration
– 1 to 2 sets of 8 to 10
exercise (with 8 – 12
reps)
– Early stage – 1 set
– Rest 1-2 min between
exercises
– Intersperse rest days
• Frequency
– 2x/week
9. Dance & Rhythmic Activities
Safety Precautions
• Proper warm up & cool down
• Allow for intermittent rest periods within the class activity
• Avoid movement that result in hyperextension of any joint
• Do not repeat a movement more than 4 consecutive times on one
leg
• Avoid any quick, jerky movements of the arms, head or leg
• Be cautious of dance moves that use a crossover step
• Participant must maintain proper posture & body alignment
• Initially, teach a dance at a slow tempo without music
• Gradually moving from simple to advance movement
• Proper attire – no jewelry, wear general cross training sneakers
instead of running shoe, socks
10. Motivational Strategies
• Teach basic skills
– e.g., how to jog, curl up – proper
form and technique. Participants
assume you care about improving
their physical development
• Choose success-oriented
activities
– Design activities at the
appropriate developmental level
that include challenges that
participants can achieve through
practice.
– e.g., activities choice such regular
push up, open stance push up or
wall push up.
• Have fun, fun, fun
– Participant should laugh, sing play
and interact while engaged in
physical activity.
11. Motivational Strategies
• Add creative equipment
– Add unusual items such as
rubberized exercise toners, heavy
jump rope or heart rate monitor to
renew interest.
• Create colorful environment
– Decorate the gym with colorful
posters, exercise charts and
bulletin board.
• Provide incentives
– Occasionally provide participants
with positive, healthy incentives
(fitness certs, yogurt etc) for
active participation.
• Be a role model
– You need to keep trim, exercise
with your classes, eat healthy
foods, keep nutritious snack at
your desk and talk to your
participants about after school
activities such as volleyball,
baseball, soccer etc.
12. Motivational Strategies
• Accentuate the positive
– Practice using the gestures
(laugh, smile, give thumb up,
give high five etc) and words
of encouragement (e.g., great
job, I’m impressed, wonderful
etc.)
• Involve parents
– Student will gain additional
support and reinforcement
when they know their parents
are interest and involved with
physical activity.
• Vary your teaching strategies
– Use a variety of teaching
strategies such as small
groups, independent activities
and partner workout to meet
the participant needs and
interests.
15. ACSM Physical Activity Guidelines for
Older Adults (age 65 and older).
• Moderate intensity aerobic 30min/day, 5
days/week OR Vigorous intensity aerobic
20min/day, 3 days/week
• Do 8-10 strength training exercise, 10-15 reps,
2 to 3 times/week
• For older adults who are at risk for falling,
perform balance exercises
• Have a physical activity plan
17. “..Contrary to advice in years
gone by,exercise now encouraged
during pregnancy..”
(ACSM, 2005)
18. Contraindications for Exercising
During Pregnancy
• Pregnancy-induced hypertension
• Preterm rupture of the membrane
• Preterm labor during the prior or current
pregnancy
• Incompetent cervix
• Persistent bleeding in the second to third
trimester
• Intrauterine growth retardation
19. Benefits
• Improved aerobic & muscular fitness
• Facilitation of recovery from labor
• Enhanced maternal psychological well being
• Establishment of permanent healthy lifestyle
habits
• More rapid return to prepregnancy weight,
strength & flexibility level
• Fewer obstetric interventions
• Shorter active phase of labor & less pain
Next page…
20. Benefits
• Less weight gain
• Improved digestion & reduced constipation
• Greater energy reserve
• Reduced “postpartum belly”
• Reduced back pain during pregnancy
• Improvement in sleep
• Fewer obstetric interventions
• Less chance of miscarriage
• “Fit mums, brainier babies”
21. American College of Obstetricians &
Gynecologists (ACOG) Recommendations for
Exercise in Pregnancy & Postpartum
• Mild-moderate exercise routine (THR < 140bpm)
• Start exercise only after the first trimester
• Gradually reduce intensity, duration, & frequency
during 2nd and 3rd trimesters
• Avoid exercise in supine position (reduce Q - low blood
supply to the uterus)
• Avoid prolonged period of motionless standing
• Avoid exercise to exhaustion
22. American College of Obstetricians &
Gynecologists (ACOG) Recommendations for
Exercise in Pregnancy & Postpartum
• Avoid mild abdominal trauma – sit up, crunches
• Avoid overstretching (joint laxity)
• Must augment heat dissipation – adequate hydration,
cloth, environment
• Post pregnancy exercise can start after 4-6 weeks of
child birth
• Ensure adequate diet (additional 300kcal/d)
23. Reasons to Discontinue Exercise
• Any sign of bloody discharge from the vagina
• Any “gush” of fluid from vagina
• Sudden swelling of the ankles, hands or face
• Persistent, severe headache, and/or visual
disturbance
• Swelling, pain & redness in the calf of one leg
• Elevation of HR or BP after exercise
• Excessive fatigue, palpitations, chest pain
• Unexplained abdominal pain
• Insufficient weight gain (<1.0kg/month)
24. Exercise Programs
• Pregnant women should be instructed to begin exercise
at low intensity and gradually increase time and intensity
to avoid overuse injuries. Starting with 15 minutes of
continuous activity 3 days per week and gradually
increasing to 30 minutes 4 days per week is
recommended
• Swimming or pool-based aerobic exercise easiest to do,
but walking, yoga for pregnancy, stationary biking, and
other low-impact aerobic machines may also be well
tolerated.
26. Program Objective
• Exercise component of a weight loss
program should promote a high total
calorie expenditure (300 to 500 kcal per
day and 1000 to 2000kcal per week for
adults).
27. Criteria of an Appropriate
Weight-Loss Program
• Well trained/qualified staff
• Your client should receive a medical screening
• A reasonable weight goal should be establish (0.5-1kg/week)
• Individualized treatment based on weight loss goal
• The program should disclose in writing all health risk and benefits
associated with the program
• Diet program should be
– Contains no less than 1000 – 1500 cal/day
– In between 10-30% fat
– Has at least carbs 100g/day
• The program should have a exercise/nutrition-education component that
stresses permanent lifestyle changes
• Component of exercise program should include both aerobic and
resistance training
• Individualized behavior modification technique
• The program should include weight maintenance phase
28. Dose-Response
• Frequency
– 5 x week or daily
• Intensity
– 40/50 – 85% of HRR
– The lower level of
intensity is for
individual who is quite
unfit
– Increase duration
rather than intensity
• Duration
– 40 – 60 min OR
– 2 sessions/day of 20 –
30 min
Max weight loss of 1kg/week
29. Dose-Response
• Mode
– Use low impact
activity (e.g.,
walking, jogging,
cycling)
• Resistance Training
– Low load, high reps
(muscular endurance
– circuit training)
• RT Exercise Selection
– Modified push up
– Modified chin up
– Ball Squat
– Half Lunges
• Precautions
– Increased risk of
orthopedic injury, CVD
& hyperthermia.
– Equipment/exercise
modification may be
necessary