
Sit and Be Fit: Chair Exercise Basics Print CE Course 2nd Edition
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Print Course
Course components are delivered as printed products:
• Workbook
• Study guide
• Two DVDs and exercise band
• Continuing education exam
The Chair Exercise Basics, Second Edition Print CE Course, developed by the creator and host of the nationally acclaimed Sit and Be Fit program on PBS, shares the techniques and strategies to enhance functional fitness and build strength in older adults and individuals with physical limitations. The course reviews guidelines for designing chair exercise programs and shows how to progress clients from seated to standing exercises. More than 100 exercises are presented along with over 170 photos to provide clear illustration of correct posture, positioning, and execution of each technique.
As part of the program design process, you will learn how to teach posture and breathing fundamentals, strategies to prevent falls and enhance balance, and special considerations and modifications for 10 disease-specific conditions. You will also learn how to incorporate props such as towels, balls, and exercise bands into an exercise program.
Supplementing the course are two DVDs packaged with an exercise band. The first DVD presents two sample workouts demonstrating proper cuing and modifications for limited mobility participants. Both workouts showcase exercises for warm-up and place emphasis on improving postural alignment, deep breathing, range of motion, upper and lower body strength, balance, flexibility, and relaxation. The second DVD features mini-class segments that each focus on a specific type of exercise. The course concludes with a continuing education exam for credit through participating organizations.
Audience
A continuing education course for fitness and group exercise instructors, personal trainers, and anyone working with older adults.
Table of Contents
Chapter 1. Exercising and Aging
Exercising for Functional Fitness
Aging Bodies
Functions Associated With Independence
Balancing the Body
Self-Check Quiz
Chapter 2. Getting Started
Choosing the Chair
Classroom Safety
Seated and Standing Participants
Tips for Teaching Participants in Wheelchairs
Class Format
Class Duration
Stretching
Strengthening
Adding Value to Your Class
Motivation to Exercise
Education
Inspiration
Self-Check Quiz
Chapter 3. Functional Assessments
How Should Assessments Be Performed?
Most Important Functional Assessments
Standing With Feet Together and Eyes Closed
Reach Forward to Retrieve an Object
Turn 360 Degrees in Each Direction
Stand on One Leg
Walk With Head Turns
Tandem Walk
Sit-to-Stand
8-Foot Up-and-Go
Arm Curl
Sit-and-Reach
Scratch Test
How Assessments Affect a Chair Exercise Program
Self-Check Quiz
Chapter 4. Fundamentals of Posture and Breathing Exercises
Posture
What Is Good Posture?
Common Examples of Poor Posture
How Postural Changes Progress With Age
Importance of Posture During Exercise
Considerations for Sitting
Good Sitting Posture in Preparation for Exercise
Considerations for Standing
Good Standing Posture in Preparation for Exercise
Considerations for Lying and Sleeping
Breathing
Respiratory System
Age-Related Changes That Affect Breathing
Importance of Deep Breathing During Exercise
Self-Check Quiz
Chapter 5. Balance and Fall Prevention
Impact of Falls
Body Mechanics and Balance
Sit-to-Stand Transfers
Floor-to-Stand Self-Transfers
Gait
Balance Systems
Vestibular System
Somatosensory System
Ocular System
Central Nervous System
Challenge Balance Statically, Dynamically, and Reactively
Static Balance
Dynamic Balance
Reactive Balance
Self-Check Quiz
Chapter 6. Seated Exercises
Posture Exercises
Cervical Retraction
Shoulder Girdle Circle
Shoulder Girdle Retraction
Rib Lift
Pelvic Rocking
Breathing Exercises
Diaphragmatic (Belly) Breathing
Intercostal Breathing
Full Relaxing Breath
Pursed-Lip Breathing With Postural Preparation
Facial Exercises
Facial Exercise1
Facial Exercise 2
Facial Exercise 3
Facial Exercise 4
Facial Exercise 5
Facial Exercise 6
Facial Exercise 7
Facial Exercise 8
Facial Exercise 9
Facial Exercise 10
Neck Exercises
Neck Rotation
Assisted Neck Rotation
Neck Rotation With a Target
Neck Tilt
Neck Circle
Neck Extension
Shoulder Girdle Exercises
Alternating Shoulder Circle
Shoulder Shrug
Shoulder Stretch Sequence (Scapular Mobilization)
Upper-Extremity Exercises
Pendulum Warm-Up
Cross and Open
Salute and Stretch
Comb the Hair
Diagonal Bilateral Symmetrical Patterns
Elbow, Wrist, and Hand Exercises
Wrist Flexion and Extension
Finger Range of Motion
Finger Flexion and Extension
Thumb Mobility
Open Like a Flower
Core Exercises
Abdominal Strengthener (Ski Jump Slide)
Abdominal Strengthener (Ski Jump)
Fist Press-Up
Swinging the Bat (Proprioceptive Neuromuscular Facilitation Diagonals)
Base Run (Internal and External Abdominal Obliques)
You’re the Pitcher
You’re the Catcher
Side Flexion With Overhead Arm Pull
Spine Stabilizer
Abdominal Strengthener
Pelvic Girdle Exercises
Pelvic Floor Exercises
Pelvic Floor Isolations
Fast- and Slow-Twitch Pelvic Floor Muscles
Lower-Extremity Exercises
Hip Abduction
Hip Flexion
Piriformis Stretch
Quadriceps Strengtheners
Hamstring Stretch
Ankle and Lower-Leg Exercises
Circle and Tap
Side-to-Side Toe Tap
Flex and Point
Toe and Heel Press
Ankle Inversion and Eversion
Calf Stretch (Gastrocnemius Muscle)
Calf Stretch (Soleus Muscle)
Foot and Toe Exercises
Foot Roll
Toe Roll
Self-Check Quiz
Chapter 7. Standing Exercises
Safety First
Transition to Standing Exercises
Sit-to-Stand Progression
Sit-to-Stand Variations
Stand-to-Sit Touch and Go
Pelvic Girdle and Hip Exercises
Hip Bump
Hip Hike
Hip Circle
Hips Side to Side
Hip Rotation
Hip Flexion, Abduction, and Extension
Knee Exercises
Quadriceps Strengthener 1
Quadriceps Strengthener 2
Hamstring Strengthener
Feet Exercises
Toe Wiggle
Fast Heel Bounce
Toe Grip
Top and Bottom Shoe Press
Big-Toe-to-Little-Toe Roll
Trace the Foot
Balance Exercises
Forward Reach
Multidirectional Reaches
Clock Turning
Clock Swaying
One-Leg Stand Balance Sequence
Hip Hinge
Tandem Walk
Reactive Balance Games
Gait Exercises
Heel Strike Roll-Through
Slow Walk
Backward Slow Walk
Wall Exercises
Standing Stretches
Gastrocnemius Stretch
Soleus Stretch
Hip Flexor Stretch
Hamstring Stretch
Trunk Rotation and Shoulder Stretch
Self-Check Quiz
Chapter 8. Exercising With Accessories
Precautions
Accessory Exercises
Exercise Towel
Shoulder Flexion and External Rotation
Bathtub Diagonal
Vertical Walk-Up
Scrunch and Swivel
Overhead Lasso
Calf Stretch
Large Ball
Ball With a Twist
Foot Ball Squeeze
Knee Ball Squeeze
Ball in the Front
Diagonals With the Ball
Wrist Twist
Hip Internal and External Rotation
Ball Behind the Back
Waist Roll-Around
Abdominal Strengthener
Small Ball
Foot Exercises
Hand and Finger Exercises
Exercise Bands
Clamshell
Shoulder Flexion Forward, to the Diagonal, and to the Side (Abduction)
Triceps Strengthener
Biceps Strengthener
Seated Row
Seated Hip Abduction 1
Seated Hip Extension
Seated Hip Abduction 2
Quadriceps Strengthener
Quadriceps Press
Hamstrings Strengthener
Back Scratch
Quadriceps Stretch
Triceps Strengthener and Core Stabilizer
Abdominal Strengthener
Internal and External Abdominal Oblique Strengthener
Self-Check Quiz
Chapter 9. Relaxation
Sources of Stress
How the Body Responds to Stress
How the Body Responds to Relaxation
Relaxation Techniques
Progressive Muscular Relaxation
Breathing
Visualization
Meditation
Self-Massage
Self-Check Quiz
Chapter 10. Modifications for Medical Conditions
Arthritis
Implications for Exercise
Exercise Modifications and Precautions
Asthma
Chronic Obstructive Pulmonary Disease (COPD)
Bronchitis
Emphysema
Implications for Exercise
Exercise Modifications and Precautions
Special Breathing Technique for COPD
Deconditioning
Implications for Exercise
Exercise Modifications and Precautions
Dementia
Implications for Exercise
Exercise Modifications
Exercise Precautions
Diabetes
Implications for Exercise
Exercise Modifications
Exercise Precautions
Heart Disease
Implications for Exercise
Exercise Modifications and Precautions
Hip Replacement
Implications for Exercise
Exercise Modifications
Exercise Precautions
Obesity
Implications for Exercise
Exercise Precautions
Osteoporosis
Risk Factors for Osteoporosis
Implications for Exercise
Exercise Modifications and Precautions
Parkinson’s Disease (PD)
Implications for Exercise
Exercise Precautions
Stroke
Implications for Exercise
Exercise Modifications
Exercise Precautions
Warning Signs of Stroke
Self-Check Quiz
References and Resources
DVD Contents
Workout 1. Functional Fitness
Seated Warm-Up 1
Seated Warm-Up 2
Seated Circulation 1
Seated Circulation 2
Seated Upper-Body Strengthening
Seated Band 1
Seated Band 2
Standing Legs
Standing Stretch
Seated Relaxation
Workout 2. Core Strengthening
Seated Warm-Up 1
Seated Warm-Up 2
Seated Circulation 1
Seated Circulation 2
Seated Stretch With Towel
Seated Band
Standing Legs
Standing Stretch
Standing Relaxation
Mini Segment 1. Balance and Gait Exercises
Mini Segment 2. Brain Exercises
Mini Segment 3. Facial Exercises
Mini Segment 4. Foot Exercises
Mini Segment 5. Finger and Hand Exercises
Mini Segment 6. Large Ball Exercises
Mini Segment 7. Wall Exercises