Segment 1: Warm-Up and Range of Motion
This segment focuses on increasing circulation to the extremities and elevating core temperature. Dynamic range-of-motion exercises are included to loosen joints and reduce stiffness, preparing the body for the Work segment.
How to Teach:
- Start by greeting participants and providing an overview of the class and the importance of hydration.
- Example: “Today we will warm-up the body and then head into the work segment where we will focus on movements for everyday living, and finish with stretching and relaxation. When exercising, hydration is important, so be sure to drink plenty of water before and after class.”
- Teach the Warm-Up and Range of Motion (ROM) segment from the Master Class, explaining its purpose as you guide participants through it. Alternatively, design your own segment, following this sequence: Lower Body → Upper Body → Core.
- Initiate dynamic range of movement and stretches through the two-ball and socket joints (hips and shoulders), followed by joints with lesser mobility (neck, elbows, ankles, wrists and fingers) to prepare the major joints of the body for conditioning.
- Cue in layers to encourage participants to start small and gradually increase ROM.
- Example: “Small march, lift your toes as high as comfortable. Now, knees lift higher (bigger march).”
Instructor Tips:
- Perform several repetitions at a slow pace. Once participants demonstrate control, gradually increase ROM and speed/tempo of movements.
- Target key muscles to prepare for sit-to-stand activities:
- Hips: Practice gentle hip flexion/extension.
- Knees: Include knee flexion/extension movements like seated marches.
When to Transition to the Work Segment:
- Ensure participants feel warm and flexible by observing their movement quality.
- Ask for feedback, “Are we feeling warmed up and ready to get to work?”
- Perform a Perceived exertion (PE) check, “How do you feel on a scale of 1-2-3?”