1. Presented by: Kelly Scott, Jen Ziegler and Sheldon Reasbeck Group #4
Lab 4 Older Adults years
Presented by: Kelly Scott, Jen Ziegler and Sheldon Reasbeck
Group #4

2. Warm up Activities: “Chuck the Chicken” Stretching Exercises
Total time:10 minutes

3. Warm up Chuck the Chicken
Team A starts off with possession of the ball. They form a line and pass the ball over the head and through the legs until it reaches the end of the line. When it reaches the end the team yells “chuck the chicken” and throws the ball as far away as possible.
Meanwhile, Team B forms a tight circle. One team member runs around the circle gaining a point for each rotation. This continues until the other team yells “chuck the chicken” and throws the ball. Team B must go get the ball and beginning in the over/under pattern.
The game continues until one team reaches a designated number of points

4. Warm up Chuck the Chicken Time: 8 minutes
Intensity: Moderate – participates can move at own comfort level
Purpose: To increase heart rate

5. Warm up Stretching Exercises Leg stretches Shoulder
Shoulder and Triceps
Quads
Back

6. Warm up Stretching Exercises Time: 2 minutes Intensity: Low
Purpose: Stretch muscles after warmed up to prevent injury

7. Exercise and Activities Prescribed
Circuit Training Stations
Line Dancing
Total time: 20-30minutes

8. Exercise and Activities Prescribed
Circuit Training Stations
Hula hooping
Theraband Upper body exercises
Theraband lower body exercises
Walking on the spot/ Step-ups
Shuffle steps with medicine ball
Stability Ball exercises

9. Exercise and Activities Prescribed
Hula Hooping
Duration: 2 minutes
Intensity: Low
Purpose: Improve range of motion (hips and lower back)

10. Exercise and Activities Prescribed
Theraband Exercises Upper and Lower Body
Arm Curl
Duration: 2 minutes per station (3 sets of 10)
Intensity: Low
Purpose: Resistance training
Standing Leg Abduction

11. Exercise and Activities Prescribed
Walking on the spot/ Step-ups
Time: 2 minutes
Intensity: Low
Purpose: Increase heart rate

12. Exercise and Activities Prescribed
Shuffle steps with Medicine ball
Time: 2 minutes
Intensity: Low to moderate
Purpose: Strength and Coordination
With a partner toss medicine ball back and forth while shuffle stepping

13. Exercise and Activities Prescribed
Stability Ball exercises
Ball Balance
-Position the ball under your abs and hips, hands on the floor and legs straight and off the floor. Hold that position for 20 to 30 seconds, keeping your body in a straight line, abs pulled in. Keeping balance, slowly raise your right arm out to the side, taking care not to roll or allow any part of your body to collapse. Hold that for a few seconds and switch arms.
Time: 2 minutes
Intensity: Low
Purpose: Improve balance and core strength

14. Exercise and Activities Prescribed
Stability Ball exercises
Lie with ball under shoulders and lower back, arms straight up over chest, palms together. Hold your body in a straight line from hips to knees. Tightening your glutes and abs, slowly twist your body to the left, sweeping arms parallel to the floor, then back up, repeating on the other side. Try not to collapse the body or roll too far, but really use your abs.

15. Exercise and Activities Prescribed
Time:15-20 minutes
Intensity: Moderate
Purpose: Increase heart rate, coordination, social interaction and FUN!
32 count, 4 wall beginner line dance to “Unlove me” by Julie Roberts

16. Warm Down
Activities:
Guided Meditation
Time: 5 minutes

17. Warm Down Time: 5 minutes Intensity: Low
Purpose: relax muscles, return to resting heart rate, stress relief

18. Challenge Activity Touch Football Time: 10 minutes Intensity: High
Purpose: Increase heart rate
Rules: Played on half field in hangar
4 downs to get to endzone
5 steamboats must be called before QB is rushed
Player must be touched with two hands