STRETCH PROGRAM - My Fit · PDF fileacg12.PDF Author: Administrator Created Date:...
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DRAFT The information in this booklet is not meant to be used as a diagnosis for health related problems or a substitute for professional care. Consult your physician before beginning an exercise program. E. • Weight bearing activities, CHOOSING AN EXERCISE INTENSITY RANGE AGE 40 45 50 55 60 Heart Rate Heart Rate Heart Rate Heart Rate Heart Rate Fitness Level Range Range Range Range Range Low Fitness 125-138 123-135 120-132 118-129 115-126 Average Fitness 139-150 136-148 133-145 130-141 127-138 High Fitness 151-164 149-159 146-155 142-151 139-147 Note: Heart rate range based upon the Karvonen formula using an estimated maximum heart rate of 200 and an estimated resting rate of 70. Borg RPE Scale 6 Exertion at rest 7 Very, very light 8 9 Very light 10 11 Fairly light 12 13 Somewhat hard 14 15 Hard Rate the degree of perceived exertion you feel during exercise. STRETCH PROGRAM Warm Up/Cool Down NECK TURNS: chin to the chest. Hold. Slowly turn the head to the left, look- ing over the left shoulder. Hold. Repeat. SHOULDER CIRCLES: backwards 5 times. Repeat, circling both shoulders forward 5 times. BACK SQUEEZE: Sitting with good posture, arms bent at the sides of the body, slowly squeeze shoulder blades together. Hold. Repeat. ARM STRETCH: Cross your right arm in front of your body. Slowly pull the arm toward the body at the elbow and hold. Switch arms and repeat. THIGH STRETCH: and slowly pull the heel up towards the buttocks until ten- sion is felt along the front of the thigh. Keep the knees close together. Hold. Lower foot to the floor. Repeat, stretching the right leg before stretching the left leg. Hold onto the wall with the right hand and use the left hand to stretch the left leg. CALF STRETCH: Stand facing a wall with both hands placed on the wall about shoulder level. Place the right foot well behind the body. Keeping the right leg straight and the heel to the floor, lean toward the wall. Hold. Repeat stretching the right leg before stretching the left leg. .0:2"-6;& <=>< walking, 3*3(.7%6 ').@@.7% !"#$%&%'%"(" WAR! #$ MUSCULAR STRENGTH %&'()*+, )*+* -./ 0./1 234./0562.3 .3 171/8291 53: .961.;./.929 <2926 ===>0?42698/2;6>8.0 ,&@*(' (,A&($('(,*, • XXXXXXXXX F. • XXXXXX • XXXXXXX I. • RPE XXX • RPE XXX T. • XXXX minutes F. • X days per week T. • XXXX minutes COOL DOWN E. • Weight machines,free weights • XXX minutes I. • X repetitions6 XX '&4', RPE XX Joint stiffening increases as individuals age. It is important to XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX • XXXXXXXXXXXXXXXXXXXXXXXXXXX. • XXXXXXXXXXXXXXXXXXXXXXXXXXXXX • XXXXXXXXXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXXXXXXXXX The overall goal of the exercise program is to xxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx- xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx0 xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx+ • Repeat each stretch xxx times. • Breathe while you stretch to increase blood flow to your muscles. Slowly turn the head to the Stand up straight. Hold onto Slowly circle both shoulders • XXXXXXXXXXXXXXXXXXXXXXX 3 XXXXXXXXXXXXXXXXXXXXXXXXX 3 XXXXXXXXXXXXXXXXXXXXXXXXX 3 XXXXXXXXXXXXXXXXXXXXXXXXXXXXX xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx shoulder. Hold. Slowly lower the right hand, grasp the ankle right, looking over the right the wall with the left hand. With
Transcript of STRETCH PROGRAM - My Fit · PDF fileacg12.PDF Author: Administrator Created Date:...
DRAFT
The information in this booklet is not meant to be used as a diagnosis for health related problems or asubstitute for professional care. Consult your physician before beginning an exercise program.
E. • Weight bearing activities,
CHOOSING AN EXERCISE INTENSITY RANGEAGE 40 45 50 55 60
Heart Rate Heart Rate Heart Rate Heart Rate Heart RateFitness Level Range Range Range Range Range
Low Fitness 125-138 123-135 120-132 118-129 115-126
Average Fitness 139-150 136-148 133-145 130-141 127-138
High Fitness 151-164 149-159 146-155 142-151 139-147
Note: Heart rate range based upon the Karvonen formula using an estimatedmaximum heart rate of 200 and an estimated resting rate of 70.
BorgRPEScale
6Exertion at
rest7
Very, very light8
9Very light
1011
Fairly light
12
13Somewhathard
1415Hard
Rate thedegree ofperceived
exertion youfeel duringexercise.
STRETCH PROGRAMWarm Up/Cool Down
NECK TURNS:
chin to the chest. Hold. Slowlyturn the head to the left, look-ing over the left shoulder. Hold.Repeat.
SHOULDER CIRCLES:
backwards 5 times. Repeat,circling both shoulders forward5 times.
BACK SQUEEZE:Sitting with good posture, armsbent at the sides of the body,slowly squeeze shoulderblades together. Hold. Repeat.
ARM STRETCH:Cross your right arm in front ofyour body. Slowly pull the armtoward the body at the elbowand hold. Switch arms andrepeat.
THIGH STRETCH:
and slowly pull the heel uptowards the buttocks until ten-sion is felt along the front ofthe thigh. Keep the kneesclose together. Hold. Lowerfoot to the floor. Repeat,stretching the right leg beforestretching the left leg. Holdonto the wall with the righthand and use the left hand tostretch the left leg.
CALF STRETCH:Stand facing a wall with bothhands placed on the wall aboutshoulder level. Place the rightfoot well behind the body.Keeping the right leg straightand the heel to the floor, leantoward the wall. Hold. Repeatstretching the right leg beforestretching the left leg.
''.0:2"-6;&'<=><
walking, 3*3(.7%6!').@@.7%
!"#$%&%'%"("
WAR!"#$
MUSCULAR STRENGTH
%&'()*+,
)*+*
-./"0./1"234./0562.3".3"171/8291"53:".961.;./.929"<2926"===>0?42698/2;6>8.0""
,&@*('"(,A&($('(,*,
• XXXXXXXXX F. • XXXXXX• XXXXXXX I. • RPE XXX• RPE XXX T. • XXXX minutes
F. • X days per week
T. • XXXX minutes COOL DOWNE. • Weight machines,free weights • XXX minutes
I. • X repetitions6!XX!'&4', RPE XX
Joint stiffening increases as individuals age. It is important toXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX• XXXXXXXXXXXXXXXXXXXXXXXXXXX.• XXXXXXXXXXXXXXXXXXXXXXXXXXXXX• XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
The overall goal of the exercise program is to xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx-xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx0!!xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx+
• Repeat each stretch xxx times.• Breathe while you stretch to increase blood flow to your muscles.
Slowly turn the head to the Stand up straight. Hold onto
Slowly circle both shoulders
• XXXXXXXXXXXXXXXXXXXXXXX
3'XXXXXXXXXXXXXXXXXXXXXXXXX3'XXXXXXXXXXXXXXXXXXXXXXXXX
3'XXXXXXXXXXXXXXXXXXXXXXXXXXXXX
xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx!
shoulder. Hold. Slowly lower the right hand, grasp the ankleright, looking over the right the wall with the left hand. With
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SIDE SHOULDER RAISE
Sitting straight up begin with the arms lowered to the outside of thechair. Palms should be facing inward.Slowly raise the right dumbbell straight outto the side of the body until shoulder heightis reached. Lower the dumbbell beforeraising the left arm.
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1 BICEPS CURL
While seated, begin with the dumbbellsresting on the thighs, palms up. Keepingthe elbows close to the sides, bring the
right hand toward the shoulder. Slowlylower the dumbbell before raising the
left hand.
4ALT. CHEST PRESS
Sitting straight up, begin with thedumbbells resting on the chest,palms downward. Slowly extend the
right arm out so the arm is parallelto the floor. Return the dumbbell
to the chest before pressingout the left arm.
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DRAFT
* Rate of Perceived Exertion (RPE) chart* 12 exercises with instructions
* Heart rate range chart
strength and cardiovascular conditioning* Components for warm-up, cool-down, stretching,
Each exercise program* comes with:
*Some programs may vary due to goals
Visit www.myfitscript.com Resources for more information on how to use your program.
It's YOUR move!
* F.I.T.E. exercise prescription specific for age and chronic condition or disability
Corley Roberts
