Program.pdf · Foundation Exercise Flow Chart PURPOSE: Balance Posture Stability Strength...
Transcript of Program.pdf · Foundation Exercise Flow Chart PURPOSE: Balance Posture Stability Strength...
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Blood Pressure Monitor
Body Scale -Weight & Body fat%
Heart Rate Monitor orBluetooth strap
BODY COMPOSITIONIt is important to know your current health status and body composition measures prior to engagingin an unsupervised exercise or fitness routine. It is advisable to seek medical clearance before youbegin. Your body will undergo changes in physiology and anatomy through adaptation as you engage.It is helpful to measure and track these changes to ensure a healthy progression. Each individualpersons health requirements and response to exercise, will vary and so do the results of the applicationof a exercise and or exercise progression/routine and nutrition plan upon individuals. Therefore it isrecommended to work alongside an appropriately qualified and registered health care professionalwhilst engaging in a routine and plan of this nature.
High blood pressure results in you having a greater risk for heart attack, stroke and kidney disease.However, there are usually no warning signs (other than your high BP), and therefore it is important to monitor BP regularly.
Your body fat is represented as a percentage of your total body weight.
Heart rate variability analysis reveals how the body reacts to daily life 24h.
Excellent Acceptable Poor
TO TRACK HEALTH MEASURES:
LOGIN TO
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Stretch Band
Mat
Closed Loop Stretch Band
Long Foam Roller
Sliding Discs
Peanut Roller
Small Plastic soccer Ball
Ankle weights
Pilates Ring
Large Physio Ball
Adjustable Exercise Step
Stretch Band with Handles
TRX Suspension Straps
Dumbell Set
1
Indicates order of exercise
Indicates work levelor level of resistanceto expect or apply.
Indicates participant level
Indicates whether a videodemonstration is available
A Self assessment usinghome monitoring kitor clinical referral
Exercise Card Flow Chart
Sedentary
Light
Medium
Heavy
Very Heavy
WORK LEVELLEVEL OF PROGRESSION
Therapy
Beginner
Intermediate
Advanced
Psychology Support Nutrition Support
Health Care NETWORKSupport
Weekly Training Planner & Feedback Chart
Psychology Support Required if one or all are present:Pain during exercise / movementFear or anxiety at the thought of performing exerciseAttention deficit or loss of attention whilst exercising
Training planner name: date:
Work Out Feedback and commentsMonday am stress ð soreness ð recovered ð motivated ð happy ð
healthy eating habits ð supplements ð PulseWeight pmFatigueRPETuesday am stress ð soreness ð recovered ð motivated ð happy ð
healthy eating habits ð supplements ð PulseWeight pmFatigueRPEWednesday am stress ð soreness ð recovered ð motivated ð happy ð
healthy eating habits ð supplements ð PulseWeight pmFatigueRPEThursday am stress ð soreness ð recovered ð motivated ð happy ð
healthy eating habits ð supplements ð PulseWeight pmFatigueRPEFriday am stress ð soreness ð recovered ð motivated ð happy ð
healthy eating habits ð supplements ð PulseWeight pmFatigueRPESaturday am stress ð soreness ð recovered ð motivated ð happy ð
healthy eating habits ð supplements ð PulseWeight pmFatigueRPESunday am stress ð soreness ð recovered ð motivated ð happy ð
healthy eating habits ð supplements ð PulseWeight pmFatigueRPE
Clinical Support Flow Chart
Foundation Exercise Flow Chart
PURPOSE:
Balance
Posture
Stability
Strength
Flexibility
Fall Prevention
Knee
Foundation Exercise Series # 6
6
ACTIVE RANGE OF MOTION (AROM)Sitting Straight Leg Raise
· Sit in chair with leg supported on stool.· Lift leg slightly, keeping knee straight.· Lower and repeat.
Perform 1 set of 10 Repetitions, once a day
Progress to 30 repetitions before adding extra sets.Rest for 1 minute between sets.
1
A PHASE 1Assess
Goal: Reduce acute symptoms and establish exercise tolerance Establish a baseline.
2 ACTIVE RANGE OF MOTION (AROM)Sitting Straight Leg Raise
· Sit with leg extended.· Tighten quad muscles on front of leg, trying to push back of knee downward.
Perform 1 set of 10 Repetitions, once a day .
ACTIVE RANGE OF MOTION (AROM)Knee Sway
· Lie on back, knees bent, arms at side, feet flat on floor.· Exhale and slowly drop left knee outward.· Inhale and return knee to start position.· Repeat with other knee.
Perform 1 set of 10 Repetitions, once a day
3
4ACTIVE RANGE OF MOTION (AROM)Isometric Knee Flex Hamstring Set
· Sit with leg extended.· Without moving leg, tighten muscles on back of leg, trying to push heel down.
Perform 1 set of 10 Repetitions, once a day
5 ACTIVE RANGE OF MOTION (AROM)Quads Sitting
· Sit on a table high enough so feet do not touch floor.· Place a towel roll under knee.· Allow knee to relax and bend as far as possible.
Perform 1 set of 10 Repetitions, once a day6ACTIVE RANGE OF MOTION (AROM)Resisted Knee Press with Elastic
· Loop elastic around bottom of foot as shown.· Hold elastic in both hands.· Push leg down straightening at knee.
Perform 1 set of 10 Repetitions, once a day
SUPPORTED AMBULATION
MOBILITY
MOVEMENT DYSFUNCTION
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REHABILITATION