COURSE SYLLABUS GUIDE Over 60 & Getting Fit - PHYE 156 1 Credit Hour

Semester/Year: Fall 2010 Office Number: Gym 228 Instructor: Over 60 Instructors Office Phone: (208) 732-6488 E-Mail: [email protected]

Instructors: Mary Martinat, Roanne Gillette, Jalyn Shaw, Shelley Comstock, Jan Mittleider, Shelly Wright, Kim Fluetsch, Peggy and Nancy Gossi.

Course Description: Over 60 & Getting Fit is a course designed to address the fitness needs of the mature adult: cardiovascular activities – walking and/or other low intensity aerobic movement, flexibility and strength training, using resistance bands. Participants are encouraged to do only those activities appropriate for their individual needs.

Pre-requisites: A medical release, signed by students’ physician is recommended.

Goals of the Program: Maintain or improve cardiovascular function Improve flexibility and range of motion Increase muscular strength and endurance Improve posture and mobility Decrease anxiety about falling Provide a social and fun experience within a safe environment for appropriate physical activity Maintain or improve ability to do activities for daily living

Objectives: Teach stretches and gentle joint range of motion activities Teach strength exercises Practice walking as a variable low to moderate intensity workout Provide opportunities to practice dynamic balance activities Provide a safe and comfortable environment for fitness-related activity components

Course Outcomes and Assessments: Outcome: Enhance efforts to provide a safe, effective environment to support participants with diverse levels of physical ability in improving and maintaining fitness components: flexibility, cardiovascular strength and balance. Assessment: 1. A medical exercise assessment with activity and health history and physician referral 2. Senior fitness pre/post testing for strength and balance with comparison graphs for age and gender. (see attachment on pages 6 & 7) 3. Incorporation of the “buddy” system for “at risk” participants 4. Inclusion of common chronic conditions and risk factors for instructor referral 5. “How are we doing” survey tool for selected site participants. 6. Using the “talk test” during the cardiovascular segment of the class. 7. “In case of emergency,” procedures are in place in each class location.

Outcome: Provide appropriate exercise training to support functional talks for independent, vibrant living.

Assessment: See Senior Fitness Test on page 5. Exercise Training Examples of Functional Activities Perform chores like vacuuming, raking leaves, Walking as aerobic endurance climbing stairs, doing errands, participation in active hobbies like dancing, moving lawn, travel Turning head in driving, reaching in overhead Flexibility for upper body cupboards, washing windows, back scratching Flexibility for lower body Clip toenails, pulling weeds, putting on shoes Holding a grandchild, carrying 10 lb. grocery bag, Upper body resistance training doing housework, lifting luggage, digging in garden Getting up from the floor, climbing into a bath tub, Lower body resistance training climbing stairs, moving furniture, scrubbing floors Walking over different terrain and surfaces with Balance/mobility training confidence, reclaiming balance to avoid a fall, walking the dog, sweeping the walkway

Each Class is based on the following model:

Time in Activity Specific examples minutes (options) Warm up: -gentle marching, toe taps, short and long steps -walking variations -stretch your spine tall, drop your shoulders in -posture check your back pocket 10 -range of motion activities -shoulder shrugs and circles, climbing a ladder, -stretching holding sky up with one hand -hamstring stretch, quadriceps stretch, toe tapping, gentle knee bend -add arm and walking variations -increase intensity by marching, simulated rope jumping, slogging (between walk and jog with 20 – 25 walking as aerobic workout feet close to floor) -add upper body resistance training as students progress cool down activities -slower walking with stretching and balance 5 *make class exercises announcements (e.g. tandem waking, toe walking) -strength/balance training -sequence of upper body resistance exercises in 15 – 20 -standing with instruction combination with wall squats & lunges, and for participants in chairs stepping activities -core strength eg. bridge and back stabilization 10 – 15 strength/flexibility -stretching (e.g. hamstring stretch) 5 cool down -full body stretch, relaxation Policies and Procedures:

A. Safety Precautions 1. Know the difference between normal vs. unhealthy reactions to physical activity. If you should experience an unhealthy reaction, stop exercise immediately. A. Normal reactions include: . Increased depth and rate of breathing . Increased heart rate . Mild or moderate sweating . Dull ache as muscle becomes fatigued (relieved after exercise) B. Unhealthy reactions include: . Pain for two hours after physical activity . Excessive fatigue . Increased weakness . Joint swelling or pain . Chest pain or heart palpitations . Severe shortness of breath . Abnormal pain . Fever (over 100 degrees) . Numbness or tingling in an arm or leg

Good Sensation vs. Bad Sensation

Good Sensation Bad Sensation Sensation Dull soreness Sharp pain Location In muscle, not joint In or near the joint Relieved within minutes after Duration No improvement or worsens exercise Less soreness with the same Next Session No improvement or worsens effort What it Means Normal muscle fatigue Problem with a joint or muscle Adapted From: Strong Women Stay Young by Miriam Nelson, PHD and Sarah Loernick, PHD

2. Respect pain – distinguish between the normal discomforts of moving a stiff joint and sudden or severe pain caused by a movement that’s too intense. 3. Stop the exercise if you experience any sharp or undue pain while doing an exercise. 4. Watch for inflammation in a joint where heat, redness, swelling, puffiness or pain occurs (avoid vigorous movement of inflamed joints; do consider moving joint gently through its range of motion if it is not too uncomfortable. 5. Drink plenty of water during both warm and cold weather. (Thirst mechanisms become less efficient as we age so they may not realize their fatigue is caused by a fluid shortage.) 6. Avoid wearing perfumes which can activate an allergic reaction in other participants. As body temperature rises, perfumes become more intense. 7. Keep breathing rather than holding your breath during more challenging exercises. 8. If you have time away from the class due to illness or you change medications, monitor your reaction to activity carefully. You many feel more comfortable with a lower intensity. 9. “Listen to your body” and watch for signs of over-exertion: unusual fatigue, headache, excessive perspiration, dizziness, leg cramping, chest pain, nausea. (Tell your instructor if any of these symptoms occur.) 10. Plan to enjoy yourself! Make friends and experience positive lifestyle change.

B. Guidelines for Clothing and Shoes

It is important for safety reasons to wear appropriate clothing. Improperly fitting pants, shirts, and particularly shoes will inhibit movement and contribute to falls. Our guidelines are:  Clothing needs to be comfortable, allowing a full range of motion for all joints.  As gentle as walking is, feet and legs absorb a blow equivalent to twice your body weight with every step. Careful attention to shoe selection is important to maximize comfort and minimize potential for injury. o Well fitting shoes designed for walking are a must. o Avoid soles that mark the floor. o Avoid shoes with slick soles. o Participants should check soles of their shoes on a regular basis, inspecting them for signs of wear or damage.

C. Muscle soreness

Muscle soreness can occur whenever an exercise is performed for the first time, particularly for the newcomer to organized physical activity. Acute muscle soreness may occur immediately following the exercise, although it is not unusual for a delayed soreness to occur a day or several days after exercise. Both acute and delayed soreness usually go away as the muscles adapt to a new workload.

If pain or discomfort does not go away after a few days or the pain is severe, the participant should consult a physician or health care provider to check out the possibility of an injury.

Grading Practices: is a pass/fail basis for participation.

Attachments:

1. Assessment procedures using Senior Fitness Test 2. Medical Exercise Assessment

CSI email: Since email is the primary source of written communication with students, all registered CSI students get a college email account. Student e-mail addresses have the following format:

Disability Statement: Any student with a documented disability may be eligible for related accommodations. To determine eligibility and secure services, students should contact the Coordinator of Disability Services at their opportunity after registration for a class. Student Disability Services is located on the second floor of the Taylor Building on the Twin Falls campus. 208-732- 6260 (voice) or 208-734-9929 (TTY) or email [email protected].

On-line Course Evaluation Statement: Students are strongly encouraged to complete evaluations at the end of the course. Evaluations are very important to assist the teaching staff to continually improve the course. Evaluations are available online at: http://evaluation.csi.edu. Evaluations open up two weeks prior to the end of the course. The last day to complete an evaluation is the last day of the course. During the time the evaluations are open, students can complete the course evaluations at their convenience from any computer with Internet access, including in the open lab in the Library and in the SUB. When students log in, they should see the evaluations for the courses in which they are enrolled. Evaluations are anonymous. Filling out the evaluation should only take a few minutes. Your honest feedback is greatly appreciated!

THE SENIOR FITNESS TEST

Exercise Purpose Description Risk Zone 30-Second Chair Stand To assess lower body Number of full stands that Less than 8 unassisted strength needed for can be completed in 30 stands for men and women numerous tasks such as seconds with arms folded climbing stairs; walking; across chest. and getting out of a chair, tub, or car

Arm Curl To assess upper-body Number of biceps curls Less than 11 curls using strength needed for that can be competed in 30 correct form for men and performing household seconds holding a hand women tasks and other activities weight of 5 lbs (2.27 kg) for involving lifting and women; 8 lbs. (3.63 kg) for carrying things such as men groceries, suitcases, and grandchildren. 6-minute Walk To assess aerobic Number of yards/meters Less than 350 yards for endurance, which is that can be walked in 6 both men and women important for such tasks as minutes around a 50-yard walking distances, climbing (45.7 meter) course (5 stairs, shipping, and yards = 4.57 meters) sightseeing 2-Minute Step Test Alternate aerobic Number of full steps Less than 65 steps for both endurance test for use completed in 2 minutes, men and women when space limitations or raising each knee to a weather prohibits taking point midway between the the 6-minute walk test patella (kneecap) and iliac crest (top hip bone); score is number of times right knee reaches the required height Chair Sit-And-Reach To assess lower-body From a sitting position at Men: Minus (-) 4 inches or flexibility, which is the front of a chair, with leg more important for good posture, extended and hands Women: Minus (-) 2 normal gait patterns and reaching toward toes, the inches or more various mobility tasks such number of inches (cm) (+ as getting in and out of a or -) between extended bathtub or car middle fingers and tip of toe Back Scratch To assess upper-body With one hand reaching Men: Minus (-) 8 inches or (shoulder) flexibility, which over the shoulder and one more is important in tasks such up the middle of the back, Women: Minus (-) 4 as combing hair, putting on the number of inches (cm) inches or more overhead garments, and between extended middle reaching for a seat belt fingers (+ or-) 8-Foot Up-and-Go To assess agility and Number of seconds More than 9 seconds dynamic balance, which required to get up from a are important in tasks that seated position, walk 8 feet require quick maneuvering (2.44 meters), turn, and such as getting off a bus in return to seated position time, getting up to attend to something in the kitchen, or getting up to go to the bathroom or to answer the phone One-Legged-Stand To assess static balance Lift on foot off the floor and Less than 10 seconds and to improve awareness time the number of (maximum is 30 seconds) of posture, mobility and seconds until you start to reduced risk of falls shuffle or move you feet. Count the number of seconds that elapsed

Adapted from Senior Fitness Test Manual by Rikli and Jones and Action Plan for Osteoporosis by Winters Stone COLLEGE OF SOUTHERN IDAHO PHYE 144: Over 60 & Getting Fit Medical Exercise Assessment For Older Adults (Strictly Confidential)

Over 60 & Getting Fit is a course designed to address the fitness needs of the mature adult: cardiovascular activities – walking and/or other low intensity aerobic movement, flexibility and strength training, using body resistance or dynabands. Participants are encouraged to do only those activities appropriate for their individual needs.

NAME ______PHONE ______DATE______ADDRESS ______CITY ______STATE______ZIP______NAME OF PHYSICIAN______PHYSICIAN PHONE______PART I A. ACTIVITY HISTORY 1. How would you rate your physical activity level during the last year? LITTLE – Sitting, typing, driving, talking – NO exercise planned MILD – Standing, walking, bending reaching MODERATE – Standing, walking, bending, reaching, exercise 1-2 days a week ACTIVE – Light physical work, climbing stairs, exercise 2-3 days a week for 20-30 minutes VERY ACTIVE – Moderate physical work, regular exercise 4 or more days a week 2. What exercise and recreational activities are you presently involved in and how often? ______

B. HEALTH HISTORY

Weight ______Height ______Recent weight loss/gain ______Please list any recent illnesses: ______Please list hospitalizations and reasons during last 3 years: ______

Have you ever been diagnosed as having any of the following symptoms or conditions?

Arthritis/Bursitis Heart Conditions Asthma Hernia Bowel Bladder Problems High Blood Pressure Cancer (Type) Indigestion Chest Pains Joint Replacement Chest discomfort while exercising Leg Pain on walking Diabetes Low Back Condition Difficulty with Hearing Lung Disease Difficulty with Vision Osteoporosis Dizziness or Balance problems Passing Out Spells Elevated Blood Lipids Orthopedic Conditions (chol>240mg/d) List: ______Shortness of Breath

PART II – To Be Filled Out By Physician: Date of last examination ______A. PHYSICAL EXAMINATION – Please check if it applies to the patient: Resting Heart Rate ______Resting Blood Pressure ______Chest Auscultation Abnormal Thyroid Abnormal Any Joints Abnormal Heart Size Abnormal Peripheral Pulses Normal Abnormal Masses Abnormal Heart Sounds, Gallops Other ______

B. Cardiovascular Laboratory Examination (within one year of the present date if recommended by physician) DATE:______

Resting ECG Rate ______Rhythm ______

Axis ______Interpretation ______

Stress/test: Max H.R. ______Max B.P. ______Total Time ______

Max VO ______METS ______Type of Test ______

Recommendation for exercise. MODERATE is defined as standing, walking, bending, reaching and light exercise 3 days a week. Please check one. ______There is no contraindication to participation in a MODERATE exercise program. ______Because of the above analysis, participation in a MODERATE exercise program may be advisable, but further examination or consultation is necessary, namely: Stress Test, EKG., Other ______Because of the above analysis, my patient may participate only under direct supervision of a physician. (CARDIAC REHABILITATION PROGRAM) ______Because of the above analysis, participation in a MODERATE exercise program is inadvisable.

C. SUMMARY IMPRESSION OF PHYSICIAN a. Comments on history of orthopedic and neuromuscular disorders that may affect participation in an exercise program especially those checked ______b. Message for the Exercise Program Director ______

Physician: ______Signature ______

PART III – PATIENT’S RELEASE AND CONSENT

My signature indicates that I have carefully read the information provided above and have voluntarily decided to participate in the exercise program, including functional fitness testing. I, for myself and family members, release liability against the College of Southern Idaho for injury that could occur. RELEASE: I hereby release the above information to the Exercise Program Director.

Signature ______Date ______