1. “Sit Tall, Stand Strong” Chair-Based Exercise Course To Day 3

2. Principles of Progressing Safe and Effective Exercise

3.  Specificity  Reversibility  Progressive Overload Principles of Training

4. FITTA F I T T AA F requency = how often? I ntensity = how hard? T ime = how long? T ype = what type? A dherence / A pproach

5. Progression and Adaptation The 5 R’s: Repetitions (Reps) / Sets Rate Resistance Range Rest

6. Progression of Strength Exercises Aim to build up to 12 repetitions. Increase the resistance (stronger band) Rate:  Slow and controlled taking 6 – 9 seconds to complete 1 repetition (without a hold)  Build up to a hold at peak contraction for up to 5 seconds – MAX  Add sets

7. PREPARING FOR YOUR ASSESSMENT DAY Pages 10 - 15 Learner File

8. ASSESSMENT INSTRUCTIONS AAHHH

9. Assessment Instructions – Planning You must produce a session plan, which you will bring with you on the assessment date. Your plan will include - a)Health and Safety document (Page 16 in your Learner File) b)All 22 exercises and full session structure c)Give specific and relevant teaching points for each exercise (not instructions) d)Give appropriate adaptations and/or alternatives

10. Session Plan  Remember to bring the completed session plan to the assessment  Plans must be all your own work  Check that you have named, initialled, dated and numbered every page of your plan and that they are secured (please DO NOT put each page in a separate plastic folder)

11. Assessment Instructions – Practical You will be asked to lead FIVE exercises. These are from your planned and practiced session plan and will include:  2 warm up exercises  1 endurance exercise  2 strength exercises

12. 1 endurance exercise Circulation Booster 1 PLUS one mobility exercise Circulation Booster 2 PLUS one stretch exercise OR 2 strength exercises

13. Assessment Instructions - Self Evaluation After you have taught each of your exercises you will be encouraged to make notes on your teaching skills based on:  Feedback gained from the group  How you feel the group performed  What you did  How you felt about it  What will you do differently next time Learner File Page 19/20

14. Assessment Instructions – Planning You MUST bring All 3 completed worksheets (even if marked and passed already, you still need to submit) Your session plan (including the Health and Safety Planning Document, which should be page one of your plan) Your exercise band

15. Practice  Please don’t put everything away until the day before your assessment!  Practice on ‘anyone’ you can find!

16. LAST BIT! LAST BIT! Course Evaluations Thank you for your time Your comments do make a difference