“Sit Tall, Stand Strong”Chair-Based Exercise Course

To Day 3

Principles of Progressing Principles of Progressing

Safe and Effective Safe and Effective

ExerciseExercise

Specificity

Reversibility

Progressive Overload

Principles of Training Principles of Training

FITTAFITTA

FFrequency = how often?

IIntensity = how hard?

TTime = how long?

TType = what type?

AAdherence / AApproach

Progression and Progression and AdaptationAdaptation

The 5 R’s:Repetitions (Reps) / SetsRateResistanceRangeRest

Progression of Strength Progression of Strength Exercises Exercises

Aim to build up to 12 repetitions. Increase the resistance (stronger band)

Rate:Slow and controlled taking 6 – 9 seconds to

complete 1 repetition (without a hold)Build up to a hold at peak contraction for up

to 5 seconds – MAXAdd sets

PREPARING FOR YOUR PREPARING FOR YOUR ASSESSMENT DAYASSESSMENT DAY

Pages

10 - 15

Learner File

ASSESSMENT ASSESSMENT INSTRUCTIONSINSTRUCTIONS

AAHHH

Assessment Instructions – Assessment Instructions –

PlanningPlanningYou must produce a session plan, which youwill bring with you on the assessment date.

Your plan will include -

a) Health and Safety document (Page 16 in your Learner File)

b) All 22 exercises and full session structure

c) Give specific and relevant teaching points for each exercise (not instructions)

d) Give appropriate adaptations and/or alternatives

Session PlanSession Plan

Remember to bring the completed session plan to the assessment

Plans must be all your own workCheck that you have named, initialled,

dated and numbered every page of your plan and that they are secured

(please DO NOT put each page in a separate plastic folder)

Assessment Instructions – Assessment Instructions –

PracticalPractical

You will be asked to lead FIVE exercises. These are from your planned and practiced session

plan and will include:

2 warm up exercises 1 endurance exercise 2 strength exercises

1 endurance exercise

Circulation Booster 1 PLUS

one mobility exercise

Circulation Booster 2 PLUS

one stretch exercise

OR

2 strength exercises

Assessment Instructions - Assessment Instructions -

Self EvaluationSelf EvaluationAfter you have taught each of your exercises

you will be encouraged to make notes on

your teaching skills based on:

Feedback gained from the groupHow you feel the group performed What you didHow you felt about itWhat will you do differently next time

Learner File

Page 19/20

Assessment Instructions – Assessment Instructions –

PlanningPlanning

You MUST bring

All 3 completed worksheets (even if marked and passed already, you still need to submit)

Your session plan (including the Health

and Safety Planning Document, which should be page one of your plan)

Your exercise band

PracticePracticePlease don’t put everything away until the

day before your assessment! Practice on ‘anyone’ you can find!

LAST BIT!LAST BIT!

Course EvaluationsCourse Evaluations

Thank you Thank you for your timefor your time

Your comments do make a difference Your comments do make a difference