Beruflich Dokumente
Kultur Dokumente
Exercise Programme
Once completed, you should submit your case-study and programme for marking through the
HFE online learning system. If you have any questions about what should feature in this case-
study, please do not hesitate to contact your learner support tutor.
The pass criteria for this assessment is set out in the following table.
To pass this case-study you require a 3 or C in all of the boxes. Questioning can be used and
will be indicated by Q and then 3 or R, depending on the outcome.
3 = Pass, R = Refer, Q = Question, C = Pass with comment
15
Physical Activity Readiness
Questionnaire - PAR-Q
(revised 2002) PAR-Q & YOU (A Questionnaire for People Aged 15 to 69)
Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more active is very safe for most
people. However, some people should check with their doctor before they start becoming much more physically active.
If you are planning to become much more physically active than you are now, start by answering the seven questions in the box below. If you are between the
ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being
very active, check with your doctor.
Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one honestly: check YES or NO.
YES NO
1. Has your doctor ever said that you have a heart condition and that you should only do physical activity
recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a
change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart con-
dition?
7. Do you know of any other reason why you should not do physical activity?
answered those which are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice.
Find out which community programs are safe and helpful for you.
Informed Use of the PAR-Q: The Canadian Society for Exercise Physiology, Health Canada, and their agents assume no liability for persons who undertake physical activity, and if in doubt after completing
this questionnaire, consult your doctor prior to physical activity.
No changes permitted. You are encouraged to photocopy the PAR-Q but only if you use the entire form.
NOTE: If the PAR-Q is being given to a person before he or she participates in a physical activity program or a fitness appraisal, this section may be used for legal or administrative purposes.
"I have read, understood and completed this questionnaire. Any questions I had were answered to my full satisfaction."
Elaine Howell
NAME_________________________________________________________________________
EEHowell 14/06/17
SIGNATURE________________________________________________________________________________ DATE_______________________________________________________
Note: This physical activity clearance is valid for a maximum of 12 months from the date it is completed and
becomes invalid if your condition changes so that you would answer YES to any of the seven questions.
8ft Up and Go
5.79 secs
5.38 secs
4.95 secs
plus 4 inches
17
Note: Please ensure that these assessment scores and classifications, including that from the
EQ-5D-5L questionnaire on the following page, are factored in to your goal setting and
subsequent exercise prescriptions.
17
Elaine Howell
Clients name:
Under each heading, please tick the ONE box that best describes your health TODAY.
Mobility
I have no problems in walking about
Self-care
I have no problems washing or dressing myself
Pain/discomfort
I have no pain or discomfort
Anxiety/depression
I am not anxious or depressed
Level 3 Award in Adapting Exercise for Independently Active, Older Adults (600/5879/1) | Learner Assessment Record | Version 1.0
18 Central YMCA Qualifications 2012
We would like to know how good or bad your health is today. The best health
you can imagine
This scale is numbered from 0 to 100.
100 means the best health you can imagine. 100
90
Your health today:
80
70
60
50
40
30
20
10
Level 3 Award in Adapting Exercise for Independently Active, Older Adults (600/5879/1) | Learner Assessment Record | Version 1.0
Central YMCA Qualifications 2012 19
Pre-exercise assessment and
goal setting
14/06/17
Learners name: Kate O'Hara Date:
Elaine Howell
Clients name:
Best score 4.95 seconds Measurement for sit and 17 11111 relating to no
This falls into the lower end reach was +4" which is well The average range for problems with mobility,
of average scores for a client wihin the normal range of female clients in my client's selfcare, activity, pain or
in this age bracket and is well -0.5 to +4.5" and falls close age range is 11-18 so she anxiety
within a normal rage, very to better than the norm falls well within the norm and VAS score 90 - at the top
close to being better than the Low risk of functional is almost better than the end of the scale indicating a
norm which is between 4.8 impairment with this score norm high subjective self score for
and 6.4 seconds and generally good flexibility health
in the hamstrings
Level 3 Award in Adapting Exercise for Independently Active, Older Adults (600/5879/1) | Learner Assessment Record | Version 1.0
20 Central YMCA Qualifications 2012
Readiness to participate in exercise and reasons for participation, including motivation and
attitude
At preparation stage and feeling keen and ready to commit. Would like to lose weight, and firm and tone but primary goal is to
improve fitness and health. My client is aware that she is ageing and wants to make sure that she is fitter to improve and
maintain health as she ages. She would like to firm her tummy muscles and improve her pelvic floor strength.
I Moderate
T 30-60 minutes
T Brisk walking around the village where she lives, attends one senior Zumba class
I Moderate to high
T 60 minutes plus
Level 3 Award in Adapting Exercise for Independently Active, Older Adults (600/5879/1) | Learner Assessment Record | Version 1.0
Central YMCA Qualifications 2012 21
Clients SMART goals to include: at least one short-term (18 weeks) at least one medium-term (924
weeks) and at least one long-term (6 months+) goal
Short-term
Increase participation to 5 x week
Medium-term
30 minutes continuous on cross trainer at moderate intensity - to meet currentexercise guidelines
Long-term
Lose 7lbs
Time Will endeavour to make time, will try to complete during the
week and attend at the weekend if unable to do so
I agree that the information in this pre-assessment and goal setting form is a realistic assessment of my
needs and goals.
Elaine Howell EEHowell 14/06/17
Clients name: Signature: Date:
Kate O'Hara KJOHara 14/06/17
Learners name: Signature: Date:
Level 3 Award in Adapting Exercise for Independently Active, Older Adults (600/5879/1) | Learner Assessment Record | Version 1.0
22 Central YMCA Qualifications 2012
Progressive programme: warm-up
Learners name: Kate O'Hara Date: 17/06/17
Learner Assessment Record | Version 1.0 | Central YMCA Qualifications 2011
Level 3 Award in Adapting Exercise for Independently Active, Older Adults (600/5879/1)
Week 1 Purpose relating Teaching points Adaptation/tailoring Progression by week 12 Progression by week 24
Exercise name, intensity to goals, medical state how the exercise
and time conditions, functional (column 1) has been
assessment adapted/tailored
for the client
Static bicycle, low to Warm up body and prepare Ensure saddle at correct Longer warm up as Decrease time to 12 minutes Decrease time to 10 minutes
moderate intensity, RPE 9 for main phase height and cadence is 90 to deconditioned and due to age and increase resistance as and resistance as fitness
building to 11, 15 minutes 100, adjust resistance as fitness improves improves
required
Erector spinae stretch - Stretch lower spine and Supine, hand to side, palms Common area for stiffness Increase ROM, add in a turn Increase ROM, add in a kick
dynamic, slow and controlled, prepare for main phase down, knees bent, allow and tension in the aging of the head to the opposite of the top leg as the legs go
6 per side knees to drop to one side population side to the legs to the side
slowly, then back to centre
and to other side
Seated spine twist, slow and Stretch spine ready for main Seated, legs abducted Common area for stiffness Increase ROM Add a tap towards the toes to
controlled, 6 either side phase slightly, arms out straight to and tension in the aging add in a hamstring stretch
sides, shoulders back and population
down, sitting tall, twist from
side to side moving arms,
keeping lower half still
Lunges (shallow), 6 per side, To prepare the body for the Standing position, lunge Shallow due to osteoarthritis Increase ROM to deeper Progress to walking lunges
slow and controlled main phase forward with alternating legs and stiffness in knees lunges
keeping spine tall and chest
high
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24
Week 1 Purpose relating Teaching points Adaptation/tailoring Progression by week 12 Progression by week 24
Exercise name, intensity to goals, medical state how the exercise
and time conditions, functional (column 1) has been
assessment adapted/tailored
for the client
Squats, 5 reps, slow and To prepare the body for the Standing tall, feet hip width, Shallow squats to begin with, Increase ROM, add an arm Add a transfer of weight onto
controlled main phase toes turned out slightly if increase ROM as appropriate reach at the top tip toes at the top
needed, sit bottom back and
down and then bend the
knees as you squat feeling
the weight through the heels,
chest upright, don't lean
forward
Shoulder rolls, 6 forward, 6 To prepare for the main Feet hip width, standing tall, Simple exercise suitable for Increase ROM Add in arm circles
backwards phase roll the shoulders forwards someone new to the gym
and then backwards
squeezing the shoulder
blades together as you bring
the shoulders back
Central YMCA Qualifications 2011
Progressive programme: CV component
Kate O'Hara 17/06/17
Learners name: Date:
Learner Assessment Record | Version 1.0 | Central YMCA Qualifications 2011
Level 3 Award in Adapting Exercise for Independently Active, Older Adults (600/5879/1)
Week 1 Purpose relating Teaching points Adaptation/tailoring Progression by week 12 Progression by week 24
Exercise name, intensity to goals, medical state how the exercise
and time conditions, functional (column 1) has been
assessment adapted/tailored
for the client
Cross trainer, 15 mins, RPE To improve cardiovascular Standing tall with your hands Lower impact exercise due to Increase to 30 minutes, Add in some interval type
11-13 fitness on the handles and feet on osteoarthritis in knees increase resistance as harder efforts into the
the pedals, push the feet and fitness imroves session
arms in a circular motion
rhythmically
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Week 1 Purpose relating Teaching points Adaptation/tailoring Progression by week 12 Progression by week 24
Exercise name, intensity to goals, medical state how the exercise
and time conditions, functional (column 1) has been
assessment adapted/tailored
for the client
Central YMCA Qualifications 2011
Progressive programme: strength component
Kate O'Hara 17/06/17
Learners name: Date:
Learner Assessment Record | Version 1.0 | Central YMCA Qualifications 2011
Level 3 Award in Adapting Exercise for Independently Active, Older Adults (600/5879/1)
Week 1 Purpose relating Teaching points Adaptation/tailoring Progression by week 12 Progression by week 24
Exercise name, intensity to goals, medical state how the exercise
and time conditions, functional (column 1) has been
assessment adapted/tailored
for the client
Squats, 12 reps, no weights, Full body strength exercise Standing tall, feet hip width, No weights, focus on good Increase ROM , increase 2 Add free weights, increase to
1 set toes turned out slightly if form before progressing to sets, decrease to 10 reps per 3 sets, 8 reps per set
needed, sit bottom back and adding weight set
down and then bend the
knees as you squat feeling
the weight through the heels,
chest upright, don't lean
Sit to stand, 12 reps, 1 set Functional exercise forwardtall on a chair rise up
Sitting Functional exercise Add in a small weighted ball Add in a larger weighted ball
to a standing position and
then sit back down without
using your hands to assist
Seated deadlift with Strengthen lower back and Seated position, band round Start off as a band exercise Use a small kettlebell Use a weighted bar
theraband, 12 reps, 2 sets stretch hamstrings feet, lean forwards with a to build initial strength
straight back hinging from
the hips and with some
tension in the band, come up
to seated position
Upright row with band, 12 To strengthen upper back for Feet hip width, pull band with Band exercise initially to Progress to using a weighted Using TRX and adding some
reps, 2 sets good posture tension keeping elbows high ensure correct form bar bodyweight be leaning back
and squeezing shoulders
together at the top of the
movement
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Week 1 Purpose relating Teaching points Adaptation/tailoring Progression by week 12 Progression by week 24
Exercise name, intensity to goals, medical state how the exercise
and time conditions, functional (column 1) has been
assessment adapted/tailored
for the client
Single leg deadlift, 12 reps,2 Improve balance Holding TRX in hands, Use TRX until balance Increase ROM Perform without holding
sets hinge from hips, lean improved TRX
forwards balancing on on
leg and lifting the other
behind
Seated band chest press, Firming and toning Seated with band behind Band exercise to develop Use free weights Increase to 3 sets
10 reps, 2 sets seat, tension in the band correct form and increase
with arms bent and elbows strength
high, bring the arms forward
against the band tension
Plank, 30 seconds Core strength Weight on elbows and bent Knees to start with as new Elbows and feet Hold for 60 seconds
knees in a prone position, to exercise
hold body in a strainght line,
breating in through nose
and out through mouth
Side plank, 30 secs each Core strength eight on elbows and bent Knees to start with as new Elbows and feet Hold for 60 seconds
side knees in a sideways to exercise
position, hold body in a
strainght line, breating in
Central YMCA Qualifications 2011
Pelvic floor, 12 reps slow Improve pelvic floor Supine, knees bent, focus To improve pelvic floor 2 sets 1 slow and controlled 3 sets - slow, fast, slow
and controlled, 1 set on lifting and holding pelvic (slow twitch), 1 set fast (fast
floor in time with your twitch)
breathing
Progressive programme: cool down
Kate O'Hara 17/06/17
Learners name: Date:
Learner Assessment Record | Version 1.0 | Central YMCA Qualifications 2011
Level 3 Award in Adapting Exercise for Independently Active, Older Adults (600/5879/1)
Week 1 Purpose relating Teaching points Adaptation/tailoring Progression by week 12 Progression by week 24
Exercise name, intensity to goals, medical state how the exercise
and time conditions, functional (column 1) has been
assessment adapted/tailored
for the client
Treadmill, low to moderate To allow the body to cool Standing tall and walking in a Longer cooldown as new to 12 minutes cooldown 10 minutes cooldown
intensity, RPE 9-11, 15 mins down after main phase heel to toe action, wear safety exerciose
strap
Upper back stretch, 5-6/10, 60 To stretch muscles after main Feet hip width, arms clasped Stretching muscles used in 45 secs 30 secs
secs phase in front, round shoulders and main phase
upper back and hold stretch
Quad stretch, 60 secs each To stretch muscles after main Holding onto bar, bring heel Stretching muscles used in 45 secs Let go of bar
leg, 5-6/10 phase towards bottom, knees main phase
together and push hips
forward to deepen stretch
Calf stretch, 60 secs each To stretch muscles after main Take a step forward, front Stretching muscles used in 45 secs 30 secs
side, 5-6/10 pha knee bent, back leg straight main phase
and push back heel down
towards floor, both feet facing
forwards
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Week 1 Purpose relating Teaching points Adaptation/tailoring Progression by week 12 Progression by week 24
Exercise name, intensity to goals, medical state how the exercise
and time conditions, functional (column 1) has been
assessment adapted/tailored
for the client
Seated hamstring stretch, To lengthen hamstrings Seated, one leg abducted, Maintaining hamstring Increase ROM Supine theraband stretch
5-6/10, 60 secs other foot tucked into thing flexibility
hinge at hips towards straight
leg toe/ankle and hold
Supine stretch, 5-6/10, relax Full body stretch and relax Supine, reach arms above Stretch and relax, finishing Focus more on breathing Concentrate on breathing
and breathe head and imagine someone supine so client can get up during relaxation technique in for 4, hold for 4,
pulling fingers and toes in and recover in their own time out for 8
opposite directions, hold
stretch for 60 secs then relax
focusing on breathing in
through nose, out through
mouth
Central YMCA Qualifications 2011