PHYSICAL
ACTIVITY
PRACTICAL PART
INTRODUCTION
Brief summary of what has been
dealed in the theoretical sesion,
remarking the idea of changing the
behaviour.
OBJECTIVE:
TO
IMPROVE
THE PHYSICAL ACTIVITY
Once the risks have been explained
and the senior has been motivated
about the importance of obtaining
this objective…
HOW TO CHANGE THE PHYSICAL
ACTIVITY? (5 minutes)
HOW TO CHANGE THE PHYSICAL
ACTIVITY?

STEPS:
1.
Initial assessment about the possible risks or
contraindications
(PAR-Q
(Physical
Activity
Readiness Questionnaire) and/or consult a doctor)
…................. 10 MINUTES
2.
Establishment of an improvement
measurable objectives
…..................... 25 MINUTES
plan with
(PASA)
INITIAL ASSESSMENT
 PAR-Q
(Physical Activity Readiness Questionnaire):
to prepare a questionnaire to be filled in by each
participant.

YES to one or more questions: visit a doctor

NO to all the questions: an exercise plan can be
developed.
ONCE I KNOW THAT I CAN START WITH AN
EXERCISE PROGRAMME, WHAT SHOULD I KNOW?
FACTORS TO TAKE INTO ACCOUNT
 TYPE
OF EXERCISE: cardiovascular endurance,
strength and balance, flexibility
 FREQUENCY
AND TIME: WHO (World Health
Organisation) and ACSM (American College of Sports
Medicine) recommendations.
 INTENSITY:
Borg Scale
TYPES OF EXERCISES
A brief explanation about the recommended type of
exercises to do will be done.
 CARDIOVASCULAR
 STRENGTH
ENDURANCE
AND STABILITY
 FLEXIBILITY
CARDIOVASCULAR ENDURANCE
 “Endurance
is the physical and psychical capacity to
resist to relatively long efforts and / or the capacity of
fast recovery after the efforts done” Grosser, M.
(1989) en Navarro Valdivielso, F. (1999)
 Participants
will make a list of possible activities they
do in their lifes or they know about them. They will
distinguish between moderate and strong exercises.
 Results
will be discussed. After that a list of possible
activities will be shown (moderate and strong
exercises).
MODERATE ACTIVITIES

Swimming

Golf (without car)

Riding a bike

Tennis (pairs)

Riding an exercise bike

Ping Pong

Gardening

Rowing

Walking fast

Dancing

Cleaning the apartment
VIGOROUS ACTIVITIES



Go up stairs
climbing hills
/
steps or
Do
many
continuous
swimming rounds in the
swimming pool
Trekking (in the mountains)

Energetic hiking

Skying

Tennis

Trotting
STRENGTH AND BALANCE
 Strength:
Capacity of the muscles to apply a tension
against a resistance (Larson)
 Participants
will make a list of possible activities they
do in their lifes or they know about them. They will
distinguish between moderate and strong exercises.
 Results
will be discussed. After that a list of possible
activities will be shown (moderate and strong
exercises).
STRENGTH AND BALANCE
STRENGTH AND BALANCE
STRENGTH AND BALANCE
FLEXIBILITY
 Capacity
of the articulations to make possible the
biggest extension of the body movements.
 Participants
will make a list of possible activities they
do in their lifes or they know about them. They will
distinguish between moderate and strong exercises.
 Results
will be discussed. After that a list of possible
activities will be shown (moderate and strong
exercises).
FLEXIBILITY
FLEXIBILITY
FREQUENCY AND TIME
OBJETIVE: 30 minutes of moderate physical activity 5
days a week or 20 minutes of strong physical activity 3
days a week.
PROGRESSION: to increase progressively time and
frequency.
BORG SCALE
INTENSITY
Less effort
6
7
Very, very easy
8
9
Very easy
10
Endurance
11
easy
area
12
13
More or less difficult
14
15
Difficult
Strengthening
16
area
17
Very difficult
18
19
Very, very difficult
20
More effort
INTENSITY
 According
to the levels of physical activity, we can
distinguish three groups. A different intensity will be
recommended to each group:
 Sedentary
profile (nowadays they do not make any
physical activity). 7 to 9 Borg Scale
 Active-pasive
profile (they make physical exercise, but
they do not arrive to ASCM/WHO recommendations). 10
to 13 Borg Scale
 Active
profile (they fulfil ASCM/WHO recommendations).
From 13 Borg Scale
To increase progressively the intensity!
EXERCISE PLAN
 First
of all an exemple for each group is explained
(beginner, intermediate and advanced). After that
they fill in a weekly plan. Participants receive the
information about the exercises to make and the
weekly sheet.
 They
should place in each square the exercise they
want to make and the more accessible to make.
 They
should fill in a sheet weekly and commit
themselves to carry it our. By the end of the week an
assessment should be done.
BEGINNER
(it corresponds with a sedentary profile)
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Endurance
Endurance
Endurance
20 min.
Walking
7 to 9 Borg
20 min.
Walking
7 to 9 Borg
20 min.
Walking
7 to 9 Borg
Saturday
INTERMEDIATE
(it corresponds with an active-pasive profile)
Sunday
Monday
Tuesday
Endurance
30 min.
Cycling
10 to13 Borg
Wednesday
Endurance
30 min.
Swimming
10 to 13 Borg
Strengthening
/ Balance
15 min.
Legs
Stretching
Thursday
Arms
Stretching
Friday
Endurance
30 min.
Cycling
10 to13 Borg
Strengthening /
Balance
15 min.
Legs
Stretching
Arms Stretching
Legs
Stretching
Saturday
ADVANCED
(it corresponds with an active profile)
Sunday
Monday
Tuesday
Wednesday
Thursday
Endurance
30’
Endurance
30’
Endurance
30’
Endurance
30’
Strengthening /
Balance
15’ to 20’
Stretching
10’
Stretching 10’
Friday
Saturday
Endurance
30’
Strengthening
/ Balance
15’ to 20’
Stretching 10’
Stretching
10’
Stretching
10’
THANK YOU
VERY MUCH FOR
YOUR ATTENTION