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Physical Activity Instruction of Older Adults
432 Pages
Physical Activity Instruction of Older Adults, Second Edition, is the most comprehensive text available for current and future fitness professionals who want to design and implement effective, safe, and fun physical activity programs for older adults with diverse functional capabilities.
Along with an updated review of the research and literature, the second edition introduces a new chapter on the concept of whole-person wellness. It offers strategies for integrating the six dimensions of whole-person wellness (physical, emotional, intellectual, vocational, spiritual, and social) into health promotion and physical activity programs for older adults.
This cohesive blend of theory, practical content, and detailed instruction is divided into four parts, each of which addresses one or more of the nine training modules that comprise International Curriculum Guidelines for Preparing Physical Activity Instructors of Older Adults, the expert-developed guidelines on which this text is based:
• Part I presents an overview of the physiological aspects of aging and the field of gerokinesiology to help readers understand the psychosocial and cognitive benefits derived from regular physical activity.
• Part II leads readers through the process of conducting preexercise health screenings and assessments, providing meaningful feedback to clients, evaluating program outcomes, and helping clients develop short- and long-term behavioral goals.
• Part III emphasizes programming principles and training methods that will facilitate the development of well-rounded and effective exercise programs. It includes specific activities for engaging older adults mentally, emotionally, socially, and spiritually along with myriad dynamic and static flexibility exercises to address joint and muscle flexibility, muscle strength, balance, mobility, endurance, and power.
• Part IV focuses on the teaching, motivation, communication, and leadership skills that are necessary for creating effective and safe programs for older adults, with or without specific medical conditions.
The text also offers a variety of features devised to enhance reader understanding and learning retention. Chapters begin with a list of objectives to familiarize readers with the key concepts they will learn, and each chapter concludes with thought-provoking study questions and practical application activities to help readers use the information with real-world scenarios to prepare them to design well-rounded physical activity programs. Other student-friendly elements include chapter summaries and key terms. The content is supplemented with photos, figures, and tables, making the book interesting and visually appealing. Those graphical elements are included in an image bank for instructors to use in creating customized presentations for their course.
Physical Activity Instruction of Older Adults, Second Edition, offers students and fitness professionals a contemporary approach that embraces a comprehensive wellness framework for designing health promotion and physical activity programs for older adults.
Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
Part I. Overview of Aging and Physical Activity
Chapter 1. The Field of Gerokinesiology
Debra J. Rose and Dawn A. Skelton
Demographics of Older Adults
Benefits of Physical Activity
Defining Old Age
Gerokinesiology: An Expanding Field of Study
Curriculum Development
Later Life Training Curricula: The Gold Standard for Instructor Training?
Career Opportunities
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 2. Predictors of Successful Aging
Debra J. Rose
Biological Theories of Aging
Psychological Theories of Aging
Sociological Theories of Aging
Models of Successful Aging
Physical Activity as a Determinant of Successful Aging
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 3. Psychological and Sociocultural Aspects of Physical Activity for Older Adults
Kathleen S. Wilson
Aging Stereotypes
Psychosocial Benefits of Physical Activity
Promoting Physical Activity
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 4. Physiological Aspects of Aging
Priscilla G. MacRae
Cardiovascular Function
Respiratory Function
Muscle Function
Skeletal Function
Nervous System Function
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Part II. Screening, Assessment, and Goal Setting
Chapter 5. Preexercise and Health Screening
Debra J. Rose
Preexercise Screening
Screening Steps
Additional Screening Tools
Implications for Program Design and Management
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 6. Physical and Functional Assessments
C. Jessie Jones and Roberta E. Rikli
Functional Fitness Framework
Considerations for Test Selection and Evaluation
Recommended Assessment Tools
Guidelines for Group Physical Performance Testing
Interpreting Test Results
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 7. Goal Setting and Behavioral Management
Sara Wilcox and Abby C. King
Factors Influencing Older Adults’ Exercise Participation
Theoretical Frameworks for Behavior Change
Physically Active Lifestyles
Implications for Program Design and Management
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Part III. Core Program Principles and Training Methods
Chapter 8. Important Considerations When Designing Exercise Programs for Older Adults
Debra J. Rose
Heterogeneity of Older Adults
Optimizing Physical Function Through Exercise
Exercise Principles for Program Design
Specific Exercise Principles for Older Adults
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 9. Whole-Person Wellness for Successful Aging
Janis M. Montague, Debra J. Rose, and Judy Aprile
Wellness: A Change in Perspective and Perception
Defining Wellness: A Historical Perspective
Whole-Person Wellness: A Comprehensive Perspective
Whole-Person Wellness and Successful Aging: A Winning Combination
Defining the Dimensions of Wellness
Applying the Dimensions of Wellness
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 10. Principles of the Warm-Up and Cool-Down
Mary Ann Kluge
Warming Up
Goal Setting
Assessing Participant Readiness
Increasing the Challenge
Engaging Participants Socially and Emotionally
New Warm-Up Strategies
Cooling Down
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 11. Flexibility Training
Debra J. Rose
Age-Associated Changes in Flexibility
Types of Stretching Techniques
Incorporating Flexibility Training Into the Exercise Program
Examples of Flexibility Exercises
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 12. Resistance Training
Joseph Signorile
Benefits of Resistance Training
Principles of Resistance Training
Training Variables
Resistance Training Conditions and Modalities
Resistance Training for Older Adults
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 13. Aerobic Endurance Training
Susie Dinan-Young and Dawn A. Skelton
Benefits of Aerobic Endurance Training for Older Adults
Principles and Considerations for Aerobic Endurance Training
Variables for Aerobic Endurance Training
Training Precautions and Considerations
Implications for Program Design and Management
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 14. Balance and Mobility Training
Debra J. Rose
Age-Associated Changes in Balance and Mobility
Balance and Mobility Exercises
Manipulating the Challenge in a Group Setting
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Part IV. Program Design, Leadership, and Risk Management
Chapter 15. Applying Movement Analysis and Motor Learning Principles to Program Design
Debra J. Rose
Nervous and Musculoskeletal System Changes and Motor Skill Learning
Movement Analysis of Skills
Motor Learning Principles for the Physical Activity Instructor
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 16. Teaching and Leadership Skills
Helen Hawley-Hague and Susie Dinan-Young
Developing Your Leadership Style
Developing Your Instructional Methods, Techniques, and Strategies
Advancing Your Instructional Skills and Strategies
Developing Your Leadership Skills
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 17. Exercise Considerations for Medical Conditions
Matthew J. Peterson
Cardiovascular Conditions
Pulmonary Disorders
Diabetes
Musculoskeletal Conditions
Neurological and Cognitive Conditions
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Chapter 18. Legal Standards, Risk Management, and Professional Ethics
Debra J. Rose
The Law and the Physical Activity Instructor
Risk Management Plans
Ethical Guidelines for the Physical Activity Instructor
Summary
Key Terms
Recommended Reading
Study Questions
Application Activities
Appendix A. International Curriculum Guidelines for Preparing Physical Activity Instructors of Older Adults
Appendix B. IDEA Code of Ethics for Personal Trainers
Appendix C. IDEA Code of Ethics for Group Fitness Instructors
Debra Rose, PhD, is a professor in the division of kinesiology and health science and director of the Center for Successful Aging at California State University at Fullerton. She also serves as codirector of the Fall Prevention Center of Excellence at the University of Southern California. Her primary research focus is on the enhancement of mobility, postural control, and the prevention of falls in later years.
Rose is nationally and internationally recognized for her work in assessment and programming for fall risk reduction. Her research in fall risk reduction in the elderly has been published in numerous peer-reviewed publications, including the Journal of the American Geriatrics Society, Archives of Physical Medicine and Rehabilitation, Neurology Report, and the Journal of Aging and Physical Activity—where she also served as an editor in chief. She was an expert contributor to Global Report on Falls Prevention in Older Age, published by the World Health Organization in 2007.
Rose is the creator of the innovative fall risk reduction program FallProof™, which was recognized by the Health Promotion Institute of the National Council on Aging (NCOA) in 2006 as a Best Practice program in health promotion. This program is currently being implemented in numerous community-based settings and retirement communities throughout the United States.
Rose was also the recipient of the 2013 Herbert A. DeVries Award for Distinguished Research on Aging from the American Association for Physical Activity and Recreation. She is a fellow and past president of the National Academy of Kinesiology (formerly American Academy of Kinesiology and Physical Education) and former executive board member of the North American Society for the Psychology of Sport and Physical Activity.
Lesson Plan: Intellectual Dimension
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
Quotation of the Week
The more you use your brain, the more brain you will have to use. (George Dorsey)
Activities
Mon/Tues
Express to the clients that you hope they enjoyed last week's sampling of brain healthy nuts. Ask them if they have considered ways to incorporate more nuts into their diet for healthy fats and vitamin E. This activity can be introduced prior to the warm-up and clients can be asked to share how they plan to incorporate more nuts into their diets while holding those long stretches during the cool-down phase of the class.
Wed/Thur
Continuing with the theme of brain health, in today's class I will present a variety of brain games that will help you in the following ways:
- Find words quickly and effortlessly
- Sharpen your analytical skills
- Strengthen your visual memory for shapes and colors
- Stimulate problem-solving skills and improve focus and attention
A Look Ahead to Next Week
We will celebrate International Happiness Day, which occurs on March 20th.
Side Stretch and Alternating Hip Lifts
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc.
Side Stretch
Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.
Alternating Hip Lifts
Target muscles:oblique muscles of trunk, hip flexors, knee flexors
Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.
Whole-Person Wellness Walk
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity.
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity. Follow the simple steps outlined below, and you can start walking the path to wellness without delay.
- Determine your walking path, preferably in a park or other safe, outdoor, peaceful area (reflects self-responsibility, self-efficacy, and making choices).
- Invite a friend, colleague, or family member to accompany you on the wellness walk (reflects the social dimension).
- Do your homework! Review the types of trees, plants, flowers, birds, and so on you may see along the way (reflects the intellectual dimension).
- Determine a personal goal that you wish to accomplish while on your wellness walk (reflects the vocational dimension).
- Prior to starting your wellness walk, take a few minutes to warm up your muscles. At the conclusion of the wellness walk, take a few minutes to cool down. We recommend that you walk at a leisurely pace to remain mindful of your surroundings (reflects the physical and spiritual dimensions).
- During your walk, find a quiet place to meditate on one of nature's wonders. Relax and be fully present in the moment (reflects the spiritual dimension).
Lesson Plan: Intellectual Dimension
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
Quotation of the Week
The more you use your brain, the more brain you will have to use. (George Dorsey)
Activities
Mon/Tues
Express to the clients that you hope they enjoyed last week's sampling of brain healthy nuts. Ask them if they have considered ways to incorporate more nuts into their diet for healthy fats and vitamin E. This activity can be introduced prior to the warm-up and clients can be asked to share how they plan to incorporate more nuts into their diets while holding those long stretches during the cool-down phase of the class.
Wed/Thur
Continuing with the theme of brain health, in today's class I will present a variety of brain games that will help you in the following ways:
- Find words quickly and effortlessly
- Sharpen your analytical skills
- Strengthen your visual memory for shapes and colors
- Stimulate problem-solving skills and improve focus and attention
A Look Ahead to Next Week
We will celebrate International Happiness Day, which occurs on March 20th.
Side Stretch and Alternating Hip Lifts
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc.
Side Stretch
Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.
Alternating Hip Lifts
Target muscles:oblique muscles of trunk, hip flexors, knee flexors
Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.
Whole-Person Wellness Walk
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity.
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity. Follow the simple steps outlined below, and you can start walking the path to wellness without delay.
- Determine your walking path, preferably in a park or other safe, outdoor, peaceful area (reflects self-responsibility, self-efficacy, and making choices).
- Invite a friend, colleague, or family member to accompany you on the wellness walk (reflects the social dimension).
- Do your homework! Review the types of trees, plants, flowers, birds, and so on you may see along the way (reflects the intellectual dimension).
- Determine a personal goal that you wish to accomplish while on your wellness walk (reflects the vocational dimension).
- Prior to starting your wellness walk, take a few minutes to warm up your muscles. At the conclusion of the wellness walk, take a few minutes to cool down. We recommend that you walk at a leisurely pace to remain mindful of your surroundings (reflects the physical and spiritual dimensions).
- During your walk, find a quiet place to meditate on one of nature's wonders. Relax and be fully present in the moment (reflects the spiritual dimension).
Lesson Plan: Intellectual Dimension
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
Quotation of the Week
The more you use your brain, the more brain you will have to use. (George Dorsey)
Activities
Mon/Tues
Express to the clients that you hope they enjoyed last week's sampling of brain healthy nuts. Ask them if they have considered ways to incorporate more nuts into their diet for healthy fats and vitamin E. This activity can be introduced prior to the warm-up and clients can be asked to share how they plan to incorporate more nuts into their diets while holding those long stretches during the cool-down phase of the class.
Wed/Thur
Continuing with the theme of brain health, in today's class I will present a variety of brain games that will help you in the following ways:
- Find words quickly and effortlessly
- Sharpen your analytical skills
- Strengthen your visual memory for shapes and colors
- Stimulate problem-solving skills and improve focus and attention
A Look Ahead to Next Week
We will celebrate International Happiness Day, which occurs on March 20th.
Side Stretch and Alternating Hip Lifts
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc.
Side Stretch
Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.
Alternating Hip Lifts
Target muscles:oblique muscles of trunk, hip flexors, knee flexors
Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.
Whole-Person Wellness Walk
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity.
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity. Follow the simple steps outlined below, and you can start walking the path to wellness without delay.
- Determine your walking path, preferably in a park or other safe, outdoor, peaceful area (reflects self-responsibility, self-efficacy, and making choices).
- Invite a friend, colleague, or family member to accompany you on the wellness walk (reflects the social dimension).
- Do your homework! Review the types of trees, plants, flowers, birds, and so on you may see along the way (reflects the intellectual dimension).
- Determine a personal goal that you wish to accomplish while on your wellness walk (reflects the vocational dimension).
- Prior to starting your wellness walk, take a few minutes to warm up your muscles. At the conclusion of the wellness walk, take a few minutes to cool down. We recommend that you walk at a leisurely pace to remain mindful of your surroundings (reflects the physical and spiritual dimensions).
- During your walk, find a quiet place to meditate on one of nature's wonders. Relax and be fully present in the moment (reflects the spiritual dimension).
Lesson Plan: Intellectual Dimension
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
Quotation of the Week
The more you use your brain, the more brain you will have to use. (George Dorsey)
Activities
Mon/Tues
Express to the clients that you hope they enjoyed last week's sampling of brain healthy nuts. Ask them if they have considered ways to incorporate more nuts into their diet for healthy fats and vitamin E. This activity can be introduced prior to the warm-up and clients can be asked to share how they plan to incorporate more nuts into their diets while holding those long stretches during the cool-down phase of the class.
Wed/Thur
Continuing with the theme of brain health, in today's class I will present a variety of brain games that will help you in the following ways:
- Find words quickly and effortlessly
- Sharpen your analytical skills
- Strengthen your visual memory for shapes and colors
- Stimulate problem-solving skills and improve focus and attention
A Look Ahead to Next Week
We will celebrate International Happiness Day, which occurs on March 20th.
Side Stretch and Alternating Hip Lifts
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc.
Side Stretch
Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.
Alternating Hip Lifts
Target muscles:oblique muscles of trunk, hip flexors, knee flexors
Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.
Whole-Person Wellness Walk
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity.
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity. Follow the simple steps outlined below, and you can start walking the path to wellness without delay.
- Determine your walking path, preferably in a park or other safe, outdoor, peaceful area (reflects self-responsibility, self-efficacy, and making choices).
- Invite a friend, colleague, or family member to accompany you on the wellness walk (reflects the social dimension).
- Do your homework! Review the types of trees, plants, flowers, birds, and so on you may see along the way (reflects the intellectual dimension).
- Determine a personal goal that you wish to accomplish while on your wellness walk (reflects the vocational dimension).
- Prior to starting your wellness walk, take a few minutes to warm up your muscles. At the conclusion of the wellness walk, take a few minutes to cool down. We recommend that you walk at a leisurely pace to remain mindful of your surroundings (reflects the physical and spiritual dimensions).
- During your walk, find a quiet place to meditate on one of nature's wonders. Relax and be fully present in the moment (reflects the spiritual dimension).
Lesson Plan: Intellectual Dimension
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
Quotation of the Week
The more you use your brain, the more brain you will have to use. (George Dorsey)
Activities
Mon/Tues
Express to the clients that you hope they enjoyed last week's sampling of brain healthy nuts. Ask them if they have considered ways to incorporate more nuts into their diet for healthy fats and vitamin E. This activity can be introduced prior to the warm-up and clients can be asked to share how they plan to incorporate more nuts into their diets while holding those long stretches during the cool-down phase of the class.
Wed/Thur
Continuing with the theme of brain health, in today's class I will present a variety of brain games that will help you in the following ways:
- Find words quickly and effortlessly
- Sharpen your analytical skills
- Strengthen your visual memory for shapes and colors
- Stimulate problem-solving skills and improve focus and attention
A Look Ahead to Next Week
We will celebrate International Happiness Day, which occurs on March 20th.
Side Stretch and Alternating Hip Lifts
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc.
Side Stretch
Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.
Alternating Hip Lifts
Target muscles:oblique muscles of trunk, hip flexors, knee flexors
Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.
Whole-Person Wellness Walk
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity.
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity. Follow the simple steps outlined below, and you can start walking the path to wellness without delay.
- Determine your walking path, preferably in a park or other safe, outdoor, peaceful area (reflects self-responsibility, self-efficacy, and making choices).
- Invite a friend, colleague, or family member to accompany you on the wellness walk (reflects the social dimension).
- Do your homework! Review the types of trees, plants, flowers, birds, and so on you may see along the way (reflects the intellectual dimension).
- Determine a personal goal that you wish to accomplish while on your wellness walk (reflects the vocational dimension).
- Prior to starting your wellness walk, take a few minutes to warm up your muscles. At the conclusion of the wellness walk, take a few minutes to cool down. We recommend that you walk at a leisurely pace to remain mindful of your surroundings (reflects the physical and spiritual dimensions).
- During your walk, find a quiet place to meditate on one of nature's wonders. Relax and be fully present in the moment (reflects the spiritual dimension).
Lesson Plan: Intellectual Dimension
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
Quotation of the Week
The more you use your brain, the more brain you will have to use. (George Dorsey)
Activities
Mon/Tues
Express to the clients that you hope they enjoyed last week's sampling of brain healthy nuts. Ask them if they have considered ways to incorporate more nuts into their diet for healthy fats and vitamin E. This activity can be introduced prior to the warm-up and clients can be asked to share how they plan to incorporate more nuts into their diets while holding those long stretches during the cool-down phase of the class.
Wed/Thur
Continuing with the theme of brain health, in today's class I will present a variety of brain games that will help you in the following ways:
- Find words quickly and effortlessly
- Sharpen your analytical skills
- Strengthen your visual memory for shapes and colors
- Stimulate problem-solving skills and improve focus and attention
A Look Ahead to Next Week
We will celebrate International Happiness Day, which occurs on March 20th.
Side Stretch and Alternating Hip Lifts
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc.
Side Stretch
Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.
Alternating Hip Lifts
Target muscles:oblique muscles of trunk, hip flexors, knee flexors
Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.
Whole-Person Wellness Walk
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity.
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity. Follow the simple steps outlined below, and you can start walking the path to wellness without delay.
- Determine your walking path, preferably in a park or other safe, outdoor, peaceful area (reflects self-responsibility, self-efficacy, and making choices).
- Invite a friend, colleague, or family member to accompany you on the wellness walk (reflects the social dimension).
- Do your homework! Review the types of trees, plants, flowers, birds, and so on you may see along the way (reflects the intellectual dimension).
- Determine a personal goal that you wish to accomplish while on your wellness walk (reflects the vocational dimension).
- Prior to starting your wellness walk, take a few minutes to warm up your muscles. At the conclusion of the wellness walk, take a few minutes to cool down. We recommend that you walk at a leisurely pace to remain mindful of your surroundings (reflects the physical and spiritual dimensions).
- During your walk, find a quiet place to meditate on one of nature's wonders. Relax and be fully present in the moment (reflects the spiritual dimension).
Lesson Plan: Intellectual Dimension
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
Quotation of the Week
The more you use your brain, the more brain you will have to use. (George Dorsey)
Activities
Mon/Tues
Express to the clients that you hope they enjoyed last week's sampling of brain healthy nuts. Ask them if they have considered ways to incorporate more nuts into their diet for healthy fats and vitamin E. This activity can be introduced prior to the warm-up and clients can be asked to share how they plan to incorporate more nuts into their diets while holding those long stretches during the cool-down phase of the class.
Wed/Thur
Continuing with the theme of brain health, in today's class I will present a variety of brain games that will help you in the following ways:
- Find words quickly and effortlessly
- Sharpen your analytical skills
- Strengthen your visual memory for shapes and colors
- Stimulate problem-solving skills and improve focus and attention
A Look Ahead to Next Week
We will celebrate International Happiness Day, which occurs on March 20th.
Side Stretch and Alternating Hip Lifts
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc.
Side Stretch
Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.
Alternating Hip Lifts
Target muscles:oblique muscles of trunk, hip flexors, knee flexors
Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.
Whole-Person Wellness Walk
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity.
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity. Follow the simple steps outlined below, and you can start walking the path to wellness without delay.
- Determine your walking path, preferably in a park or other safe, outdoor, peaceful area (reflects self-responsibility, self-efficacy, and making choices).
- Invite a friend, colleague, or family member to accompany you on the wellness walk (reflects the social dimension).
- Do your homework! Review the types of trees, plants, flowers, birds, and so on you may see along the way (reflects the intellectual dimension).
- Determine a personal goal that you wish to accomplish while on your wellness walk (reflects the vocational dimension).
- Prior to starting your wellness walk, take a few minutes to warm up your muscles. At the conclusion of the wellness walk, take a few minutes to cool down. We recommend that you walk at a leisurely pace to remain mindful of your surroundings (reflects the physical and spiritual dimensions).
- During your walk, find a quiet place to meditate on one of nature's wonders. Relax and be fully present in the moment (reflects the spiritual dimension).
Lesson Plan: Intellectual Dimension
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
Quotation of the Week
The more you use your brain, the more brain you will have to use. (George Dorsey)
Activities
Mon/Tues
Express to the clients that you hope they enjoyed last week's sampling of brain healthy nuts. Ask them if they have considered ways to incorporate more nuts into their diet for healthy fats and vitamin E. This activity can be introduced prior to the warm-up and clients can be asked to share how they plan to incorporate more nuts into their diets while holding those long stretches during the cool-down phase of the class.
Wed/Thur
Continuing with the theme of brain health, in today's class I will present a variety of brain games that will help you in the following ways:
- Find words quickly and effortlessly
- Sharpen your analytical skills
- Strengthen your visual memory for shapes and colors
- Stimulate problem-solving skills and improve focus and attention
A Look Ahead to Next Week
We will celebrate International Happiness Day, which occurs on March 20th.
Side Stretch and Alternating Hip Lifts
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc.
Side Stretch
Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.
Alternating Hip Lifts
Target muscles:oblique muscles of trunk, hip flexors, knee flexors
Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.
Whole-Person Wellness Walk
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity.
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity. Follow the simple steps outlined below, and you can start walking the path to wellness without delay.
- Determine your walking path, preferably in a park or other safe, outdoor, peaceful area (reflects self-responsibility, self-efficacy, and making choices).
- Invite a friend, colleague, or family member to accompany you on the wellness walk (reflects the social dimension).
- Do your homework! Review the types of trees, plants, flowers, birds, and so on you may see along the way (reflects the intellectual dimension).
- Determine a personal goal that you wish to accomplish while on your wellness walk (reflects the vocational dimension).
- Prior to starting your wellness walk, take a few minutes to warm up your muscles. At the conclusion of the wellness walk, take a few minutes to cool down. We recommend that you walk at a leisurely pace to remain mindful of your surroundings (reflects the physical and spiritual dimensions).
- During your walk, find a quiet place to meditate on one of nature's wonders. Relax and be fully present in the moment (reflects the spiritual dimension).
Lesson Plan: Intellectual Dimension
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
Quotation of the Week
The more you use your brain, the more brain you will have to use. (George Dorsey)
Activities
Mon/Tues
Express to the clients that you hope they enjoyed last week's sampling of brain healthy nuts. Ask them if they have considered ways to incorporate more nuts into their diet for healthy fats and vitamin E. This activity can be introduced prior to the warm-up and clients can be asked to share how they plan to incorporate more nuts into their diets while holding those long stretches during the cool-down phase of the class.
Wed/Thur
Continuing with the theme of brain health, in today's class I will present a variety of brain games that will help you in the following ways:
- Find words quickly and effortlessly
- Sharpen your analytical skills
- Strengthen your visual memory for shapes and colors
- Stimulate problem-solving skills and improve focus and attention
A Look Ahead to Next Week
We will celebrate International Happiness Day, which occurs on March 20th.
Side Stretch and Alternating Hip Lifts
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc.
Side Stretch
Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.
Alternating Hip Lifts
Target muscles:oblique muscles of trunk, hip flexors, knee flexors
Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.
Whole-Person Wellness Walk
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity.
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity. Follow the simple steps outlined below, and you can start walking the path to wellness without delay.
- Determine your walking path, preferably in a park or other safe, outdoor, peaceful area (reflects self-responsibility, self-efficacy, and making choices).
- Invite a friend, colleague, or family member to accompany you on the wellness walk (reflects the social dimension).
- Do your homework! Review the types of trees, plants, flowers, birds, and so on you may see along the way (reflects the intellectual dimension).
- Determine a personal goal that you wish to accomplish while on your wellness walk (reflects the vocational dimension).
- Prior to starting your wellness walk, take a few minutes to warm up your muscles. At the conclusion of the wellness walk, take a few minutes to cool down. We recommend that you walk at a leisurely pace to remain mindful of your surroundings (reflects the physical and spiritual dimensions).
- During your walk, find a quiet place to meditate on one of nature's wonders. Relax and be fully present in the moment (reflects the spiritual dimension).
Lesson Plan: Intellectual Dimension
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
In celebration of National Nutrition Month and Brain Awareness Week, we will focus on activities that promote brain health, continue with our discussion of the benefits of foods high in antioxidants, and introduce other brain health foods for you to try.
Quotation of the Week
The more you use your brain, the more brain you will have to use. (George Dorsey)
Activities
Mon/Tues
Express to the clients that you hope they enjoyed last week's sampling of brain healthy nuts. Ask them if they have considered ways to incorporate more nuts into their diet for healthy fats and vitamin E. This activity can be introduced prior to the warm-up and clients can be asked to share how they plan to incorporate more nuts into their diets while holding those long stretches during the cool-down phase of the class.
Wed/Thur
Continuing with the theme of brain health, in today's class I will present a variety of brain games that will help you in the following ways:
- Find words quickly and effortlessly
- Sharpen your analytical skills
- Strengthen your visual memory for shapes and colors
- Stimulate problem-solving skills and improve focus and attention
A Look Ahead to Next Week
We will celebrate International Happiness Day, which occurs on March 20th.
Side Stretch and Alternating Hip Lifts
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc.
Side Stretch
Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position
Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.
Alternating Hip Lifts
Target muscles:oblique muscles of trunk, hip flexors, knee flexors
Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.
Whole-Person Wellness Walk
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity.
A whole-person wellness walk is a great way to incorporate personal wellness concepts and the multiple dimensions of wellness into one enjoyable activity. Follow the simple steps outlined below, and you can start walking the path to wellness without delay.
- Determine your walking path, preferably in a park or other safe, outdoor, peaceful area (reflects self-responsibility, self-efficacy, and making choices).
- Invite a friend, colleague, or family member to accompany you on the wellness walk (reflects the social dimension).
- Do your homework! Review the types of trees, plants, flowers, birds, and so on you may see along the way (reflects the intellectual dimension).
- Determine a personal goal that you wish to accomplish while on your wellness walk (reflects the vocational dimension).
- Prior to starting your wellness walk, take a few minutes to warm up your muscles. At the conclusion of the wellness walk, take a few minutes to cool down. We recommend that you walk at a leisurely pace to remain mindful of your surroundings (reflects the physical and spiritual dimensions).
- During your walk, find a quiet place to meditate on one of nature's wonders. Relax and be fully present in the moment (reflects the spiritual dimension).
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