PHYSICAL

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PHYSICAL ACTIVITY PRACTICAL PART
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INTRODUCTION

• Brief summary of what has been dealed in the
  theoretical sesion, remarking the idea of
  changing the behaviour.
• OBJECTIVE TO IMPROVE THE PHYSICAL ACTIVITY
• Once the risks have been explained and the senior
  has been motivated about the importance of
  obtaining this objective
• HOW TO CHANGE THE PHYSICAL ACTIVITY? (5 minutes)

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HOW TO CHANGE THE PHYSICAL ACTIVITY?

• STEPS
• Initial assessment about the possible risks or
  contraindications (PAR-Q (Physical Activity
  Readiness Questionnaire) and/or consult a doctor)
  ................. 10 MINUTES
• Establishment of an improvement plan with
  measurable objectives (PASA)
  ..................... 25 MINUTES

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INITIAL ASSESSMENT

• PAR-Q (Physical Activity Readiness
  Questionnaire) to prepare a questionnaire to be
  filled in by each participant.
• YES to one or more questions visit a doctor
• NO to all the questions an exercise plan can be
  developed.
• ONCE I KNOW THAT I CAN START WITH AN EXERCISE
  PROGRAMME, WHAT SHOULD I KNOW?

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FACTORS TO TAKE INTO ACCOUNT

• TYPE OF EXERCISE cardiovascular endurance,
  strength and balance, flexibility
• FREQUENCY AND TIME WHO (World Health
  Organisation) and ACSM (American College of
  Sports Medicine) recommendations.
• INTENSITY Borg Scale

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TYPES OF EXERCISES

• A brief explanation about the recommended type
  of exercises to do will be done.
• CARDIOVASCULAR ENDURANCE
• STRENGTH AND STABILITY
• FLEXIBILITY

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CARDIOVASCULAR ENDURANCE

• Endurance is the physical and psychical capacity
  to resist to relatively long efforts and / or the
  capacity of fast recovery after the efforts done
  Grosser, M. (1989) en Navarro Valdivielso, F.
  (1999)
• Participants will make a list of possible
  activities they do in their lifes or they know
  about them. They will distinguish between
  moderate and strong exercises.
• Results will be discussed. After that a list of
  possible activities will be shown (moderate and
  strong exercises).

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MODERATE ACTIVITIES

• Swimming
• Riding a bike
• Riding an exercise bike
• Gardening
• Walking fast
• Cleaning the apartment

• Golf (without car)
• Tennis (pairs)
• Ping Pong
• Rowing
• Dancing

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VIGOROUS ACTIVITIES

• Go up stairs / steps or climbing hills
• Do many continuous swimming rounds in the
  swimming pool
• Trekking (in the mountains)

• Energetic hiking
• Skying
• Tennis
• Trotting

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STRENGTH AND BALANCE

• Strength Capacity of the muscles to apply a
  tension against a resistance (Larson)
• Participants will make a list of possible
  activities they do in their lifes or they know
  about them. They will distinguish between
  moderate and strong exercises.
• Results will be discussed. After that a list of
  possible activities will be shown (moderate and
  strong exercises).

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STRENGTH AND BALANCE
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STRENGTH AND BALANCE
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STRENGTH AND BALANCE
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FLEXIBILITY

• Capacity of the articulations to make possible
  the biggest extension of the body movements.
• Participants will make a list of possible
  activities they do in their lifes or they know
  about them. They will distinguish between
  moderate and strong exercises.
• Results will be discussed. After that a list of
  possible activities will be shown (moderate and
  strong exercises).

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FLEXIBILITY
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FLEXIBILITY
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FREQUENCY AND TIME

• OBJETIVE 30 minutes of moderate physical
  activity 5 days a week or 20 minutes of strong
  physical activity 3 days a week.
• PROGRESSION to increase progressively time and
  frequency.

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INTENSITY
BORG SCALE Less effort 6   7 Very, very
easy 8   9 Very easy 10   11 easy
12   13 More or less
difficult 14   15 Difficult 16  
17 Very difficult 18   19 Very, very
difficult 20   More effort
Endurance area
Strengthening area
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INTENSITY

• According to the levels of physical activity, we
  can distinguish three groups. A different
  intensity will be recommended to each group
• Sedentary profile (nowadays they do not make any
  physical activity). 7 to 9 Borg Scale
• Active-pasive profile (they make physical
  exercise, but they do not arrive to ASCM/WHO
  recommendations). 10 to 13 Borg Scale
• Active profile (they fulfil ASCM/WHO
  recommendations). From 13 Borg Scale
• To increase progressively the intensity!

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EXERCISE PLAN

• First of all an exemple for each group is
  explained (beginner, intermediate and advanced).
  After that they fill in a weekly plan.
  Participants receive the information about the
  exercises to make and the weekly sheet.
• They should place in each square the exercise
  they want to make and the more accessible to
  make.
• They should fill in a sheet weekly and commit
  themselves to carry it our. By the end of the
  week an assessment should be done.

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(it corresponds with a sedentary profile)
BEGINNER
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Endurance 20 min. Walking 7 to 9 Borg Endurance 20 min. Walking 7 to 9 Borg Endurance 20 min. Walking 7 to 9 Borg


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(it corresponds with an active-pasive profile)
INTERMEDIATE
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Endurance 30 min. Cycling 10 to13 Borg Endurance 30 min. Swimming 10 to 13 Borg Endurance 30 min. Cycling 10 to13 Borg
Strengthening / Balance 15 min. Strengthening / Balance 15 min.
Legs Stretching Arms Stretching Legs Stretching Arms Stretching Legs Stretching
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(it corresponds with an active profile)
ADVANCED
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Endurance 30 Endurance 30 Endurance 30 Endurance 30 Endurance 30
Strengthening / Balance 15 to 20 Strengthening / Balance 15 to 20
Stretching 10 Stretching 10 Stretching 10 Stretching 10 Stretching 10
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THANK YOUVERY MUCH FOR YOUR ATTENTION