12: Program Design 1

KINE 4646: Delivering Exercise to the Aging – Knowledge to Action

Lecture 12: Program Design Part I

  • Instructor: Prof. Chip Rowan, PhD, CSEP-CEP

Course Updates

  • Upcoming Dates:

    • Nov 4 – 8: No in-person classes

    • Program Design Assignments:

      • Part I: Due Nov 15th

      • Part II: Due Nov 22nd

      • Peer Review: Nov 29th

      • Reflection Part II: Due Dec 3rd

    • Final Exam:

      • Date: Tuesday, Dec 10th @ 9 am

      • Book ALT center for accommodations

Course Road Map

  • Nov 5th & 7th: Photovoice Reviews

  • Nov 12th: Knowledge Translation

  • Nov 14th: Work on Assignment (Due Nov 15th)

  • Nov 19th: Behaviour Change

  • Nov 21st: Work on Assignment (Due Nov 22nd)

  • Nov 26th: Assessment for Older Adults

  • Exam Review and Course Wrap-up

Key Topics for Today's Lecture

  • Designing warm-ups/cool-downs for older adults

  • Components of fitness in program design

  • Aerobic exercise prescription specifics for older adults

General Program Design Principles

Considerations for Program Design for Older Adults

  • Functional Tasks That May Improve with Exercise:

    • Aerobic Endurance:

      • Improves stamina for daily activities (e.g. vacuuming, climbing stairs)

    • Resistance Exercise:

      • Improves lifting, carrying, and performing household activities

    • Flexibility:

      • Enhances movement and daily tasks such as dressing

    • Neuromotor Fitness:

      • Focus on balance, agility, coordination to reduce fall risks

Key Principles

  1. Overload and Progression

    • Gradually increase demands to stimulate improvement

  2. Specificity

    • Tailor exercises to mimic daily activities of older adults

  3. Rest and Recovery

    • Vital for injury prevention and adaptations to exercise

    • Active recovery recommended, avoid sedentary behavior

Additional Considerations

  • Functional Relevance:

    • Exercises should relate to activities of daily living

  • Challenge Within Capabilities:

    • Activities should not exceed individuals’ physical capabilities

  • Individualization of Exercise:

    • Tailor programs to address specific needs and abilities of older adults

Warm-up Strategies

Importance of Warming Up

  • Increases internal body temperature and prepares systems for activity

  • Enhances blood circulation, reducing injury risks

Guidelines for Development

  • Warm-up duration: Approximately 10 minutes

    • Incorporate dynamic stretching and progressive activity

  • Monitor intensity on the CR10 scale: 1-2 for healthy older adults, 0.5-1 for frail individuals

Benefits of Warming Up (Table 10.1)

  • Physiological Benefits:

    • Cardiovascular: Enhances blood flow; decreases heart attack risk

    • Nervous System: Improves coordination and cognitive functions

    • Muscular: Increases O2 delivery; enhances muscle elasticity

    • Skeletal System: Expands joint motion range

Cool-Down Strategies

Physiological Benefits of Cooling Down

  • Decreases body temperature and enhances venous return

  • Allows for efficient lactate removal and reduces arterial stress

Guidelines for Effective Cool-Down

  • 5-10 minutes of continuous rhythmic exercises at lower intensity

  • Include static stretching and relaxation techniques to promote recovery

Aerobic Exercise Benefits

  • Enhances Health: Improves functional capacity and quality of life

FITT Principle for Aerobic Training

  • Frequency: At least 3 days per week

  • Intensity: Adjust based on individual capability

  • Time: Aim for 150 minutes weekly, starting lower if necessary

  • Type: Focus on continuous, rhythmic activities involving large muscle groups

Types of Aerobic Training

  1. Continuous Training:

    • Moderate intensity, sustained for longer periods

  2. Interval Training:

    • Alternates higher intensity bursts with active recovery; well-suited for varied fitness levels of older adults

Programming Principles for Aerobic Design

  • Progression: Gradually increase one variable at a time; prioritize duration then intensity

  • Functional Relevance: Integrate activities related to daily living to enhance overall fitness

  • Accommodations: Ensure safety through individualized adjustments and monitoring exertion levels

Intensity Monitoring Techniques

  • Heart Rate Monitoring may be variable in accuracy

  • Use RPE to gauge exertion; ideal RPE is 5 to 6 for moderate intensity

Safety Best Practices

  • Avoid extreme temperatures and unsafe environments

  • Gradual progressions; ensure participants feel pleasantly tired, not exhausted

  • Conduct thorough assessments before participation to mitigate risks

Conclusion

  • Ensure all exercises match the abilities and perceived safety of older adults, making them enjoyable and socially engaging.