Exercise selection is a process that considers the purpose, safety and variability of an exercise. Here are a few things to keep in mind as you are planning your class:
- Will this exercise improve muscular strength, endurance or power?
- Have I included an exercise for the opposing muscle group to create muscle balance?
- How can I modify the exercise to increase or decrease the challenge?
- How can I modify the exercise to be inclusive of all fitness abilities in my class?
- Are my participants able to maintain proper form and execution during the exercise?
- Identify the risk verses the benefit, especially for exercise variations considered for progression.
Identifying the benefits and risks of movement patterns and exercises will allow instructors to make better programming choices. Below are reminders of movement patterns that have higher risk for the general senior population:
- Limit the number of repetitions of bilateral (both arms at the same time) overhead arm movements with resistance, such as an overhead press.
- SilverSneakers signature classes recommend no more than eight overhead repetitions with resistance at one time.
- Cue breathing or count out loud during overhead work.
- Be cautious of exercises that cause excessive forward flexion at the hip, such as a deep deadlift.
- SilverSneakers signature classes direct from a seated position, do not teach an exercise beyond 45-degree hip flexion. From a standing position, do not teach an exercise beyond 90-degree hip flexion.
- Use a ball between the ribs and the legs in a seated position to provide a tactile cue.
- From a standing position, cue to keep head above heart, knees slightly bent, lengthened spine, and smaller range of motion.
- Avoid jamming or locking joints or forcing joints into stretch. Use caution with variations in speed and rhythm. Be sure participants can maintain proper form and execution without jamming or locking joints.
- Avoid overuse. Be aware of too many exercises for the same muscle group without rest.
- SilverSneakers signature class formats recommend no more than 24 variably paced repetitions of an exercise.
- Alternate exercises for different muscle groups to allow for rest.
- Avoid excessive marching in a seated position.
Evaluating your exercise choice will help you to provide purposeful and positive progression variations.
As a reminder, SilverSneakers class guidelines recommend regular cues for postural alignment, breathing, hydration and perceived exertion. The benefits of using perceived exertion in progressive strength training will be discussed in greater detail in Unit 3.