Lesson 1.2: Circuit Readiness

When members have expressed a desire for a more challenging class, we direct them to Circuit. This format is appropriate for participants who have demonstrated sufficient proficiency of the following criteria:

• Endurance and balance to exercise from a standing position for a minimum of 30 minutes
• Sufficient gait, flexibility and balance to perform standing, lower-body movement patterns  
• Sufficient balance in the sagittal and frontal planes of motion
• The ability to perform simultaneous upper- and lower-body movements

Here are additional guidelines to help determine whether Circuit is appropriate for participants within a SilverSneakers Classic class or for those individuals who would like a higher level of challenge.

Strength

Circuit is a standing class with the chair available for optional standing support. Equipment is placed on top of the chair in Circuit, so sitting prior to the end of the Circuit-interval is not recommended. Therefore, a participant must have sufficient muscular strength and endurance to stand during exercise for a minimum of 30 minutes.

Walking Gait

A functional gait with proper mechanics is more than being able to walk unassisted. The following is a list of questions to consider when evaluating a participant’s gait:

• During stride, are there 30 degrees of flexion and extension at the hip and shoulder?
• Do the arms and legs move in opposition? An individual’s arms and legs should flex and extend approximately 30 degrees from anatomical neutral during stride. Arms and legs move in opposition in a coordinated manner to maintain balance and stability.
• Is the individual’s foot strike “heel to toe,” requiring the foot to completely come off the ground during stride? If the answer to this question is “yes,” the gait is functional. Is the individual shuffling their feet? Shuffling presents a tripping hazard.
• Are the individual’s feet placed at hip-width distance? A wider foot placement during stride creates a larger base of stability, but also indicates that balance may be an issue.

Seated Posture

Is your participant able to sit forward in the chair, unsupported and maintain proper curvature of the spine, with chest lifted and chin parallel to the ground? This demonstrates the necessary core strength and postural control required for successful participation in Circuit. This class may not be appropriate for those participants who cannot maintain an unsupported, seated posture.

Agility

Does the participant demonstrate sufficient ability to transfer weight and safely perform movement when standing in SilverSneakers Classic? Participants who appear unsteady or unsure when performing standing choreography that requires weight to shift side to side or forward and back and need to hold onto the back of the chair would find Circuit’s choreography challenging and perhaps frustrating.

Balance

Is your participant’s balance equal in both the sagittal and frontal planes (static/dynamic)? Observe your Classic participants during balance exercises in a static or stationary balance; can the participant stand still with one leg to the side? How strong is your participant’s dynamic or moving balance when performing a front kick (in the sagittal plane) or a pendulum swing with arms and legs (in the frontal plane)? Balance ensures stability during standing exercise and is a key competency when considering Circuit readiness.

Space

A participant who is ready for Circuit uses the entire space surrounding the chair:

• They easily and safely retrieve equipment from under the chair. (Low)
• They maintain balance and proper seated posture while performing exercises and movements in the chair. (Mid)
• They exercise in a standing position at every opportunity, using the back of the chair for minimal support. (High)

Pace

Life does not happen at one speed, just as it does not happen in one direction or plane of movement. How quickly and successfully do your participants adapt to pace changes in choreography? Offering varying speeds within the class is important. “Simon Says” is a fun game to play with pace changes, but it’s also a great test of reaction time.

Coordination

Circuit’s choreography challenges upper- and lower-body coordination during much of the class throughout integrated, compound exercises.

When observing your participants:

• Can they follow cues for simultaneous arm and leg movements?
• If you begin with footwork and add arms, do they stop moving their feet?
• How well do they move the upper and lower body in opposition?