Download docx - bepresel.eubepresel.eu/.../2019/12/IO2-Module-4-Teacher-guidline.docx · Web viewTo avoid falling later in life having a collum femoris fractura and To the many other aspects –

$Page 1: bepresel.eubepresel.eu/.../2019/12/IO2-Module-4-Teacher-guidline.docx · Web viewTo avoid falling later in life having a collum femoris fractura and To the many other aspects –$
TEAHCER GUIDELINE MODULE 4

MODULE 4TEACHER GUIDLINE:

HOW TO TRAINOUR MUSCLES STRENGTH

OVERALL COMMENTS TO THE TEACHER

This English version is the final revised overall manual of the educational material developed by Erasmus+ BEPRESEL project implemented during the periode of 1st of October 2017 to the 30th of September 2019.

This final version is not identically to the draft versions, developed as background and to inspire the developing off the different national educational content to be implemented and tested during 2 test courses in each partner country.

The 8 test courses was implemented during the period of February-June 2019, by various methodologies and pedagogical approaches.

In the same way be believe it is important future users adapt this material to their national contexts, to your own methodology and especially to the specific profile of the senior learners to be educated.

There might be differences in how power points are to be illustrated in different countries and to different learner groups. You are free to change the pictures & illustrations used at the power points. In the same way you are of course free to change or supplement with national statistical figures, if they are aviable.

It is not the intention providing this material for this module , that you have to or shall use all the slides presented.

The intention is, you pick out the most relevant slides that, that fits

the time frame you have available for the presentation of this module and

match the specific profile of the seniors you are going to educate.In the same way you are free to change the order of the powerpoints.

The text, the suggestions of »what could be said« in connection with the individual power point are for inspiration. As you will see, there are room at the different pages, so you may to write:

Your own ideas how you will like to present the different slides. How you will like to put the facts and documentation into words. What you will like to tell the seniors. What questions you believe could be good for you to ask the senior

learners

1

o to answer, o to discuss a little, o to reflect about.

It is important you make your presentation in your own words.

Create your own personal presentation but please stick to the facts as they are presented and avoid to present your own version of what you think ageing and what ageing period is about.

We believe the pedagogical intention should be, to establish a dialogue with your senior learners based on the slides you present.

Make sure you have time for that.

It is important to be aware using power point very easily speed up the presentation, which might not be beneficial for all senior learners

If it is possible to you, try to remember some of the information you are going to present. It might be a good idea to present some of the information, by chalk and blackboard or at a flip over.

Make sure the seniors have time to think, time to reflect. Time to ask questions.

It is serious to educate seniors have to avoid loosing their independent living later in life, howewer it is still important to have a good laugh once a while during the lessons.

Consider have you might be able to present some of the statements the material provide, with a little humorous approach and a smile

Prepare your self for a little resistance from some among your learners. You will probably meet resistance related to some of the results – statistics and the conclusions to make. To many senior learners some of the info and conclusions will be controversial as they don`t confirms or match, what many seniors believe, what many seniors assume as facts and what they have noticed and know from “their own experiences”.

Try to avoid entering into long discussions – just refer to what science tells – what the statistics show.

2

Some will also be critical. Make clear from the very begining that they overall frame of what you going to tell and show during the lessons to come, is:

»We aren’t going to talk about training and exercising to become a participant for the next Olympics. You are going to talk about, what it takes, what it require of a little weekly effort, training and ongoing exercises to maintain or develop the daily activities that will make us stay independent for longer later in life.

If any have ambition about making a world record it shold have been redeemed in our younger years.«

SPECIFIC OBJECTIVES OF THIS PART.You find what the BEPRESEL partnership believe should be the objectives of this modul in the Curriculum: Senior Health Education – a BEtter PREparation for SEnior Life.

3

YOU COULD SAY:

Let`s move on – and look into how we maintain or develop our muscles strength.

++++++++++++++++++++++++++++++++++++++++++++ADD YOUR OWN COMMENTS AND IDEAS FOR SPEAK AND PRESENTATION:

4

YOU COULD SAY:

Remembering the basic physiological rules – when it come to our muscles.

THEY DON`T KNOW AT WHOM THEY ARE PLACED.

THEY BECOME SLOWLY STRONGER IF THEY WORK OFTEN ENOUGH AND HARD ENOUGH

THEY BECOME WEAKER IF THE DON`T WORK OFTEN ENOUGH AND HARD ENOUGH.


5

YOU COULD SAY:

Let`s start with some very good news.


6

YOU COULD SAY:

Let’s make a clear statement –

Seniors benefit from exercising and training our muscles strength in the same way as young people do.

The most important thing is to come to know once present level and then decide:

o If we think, we need and will improve a little or o the level is ok – and then decide to maintain the level

will make a huge difference for later life.

Maintaining our strength at present level or improve it a little, will mean so much to so many seniors in their daily life:

To our opportunities to stay independent. To avoid falling later in life having a collum femoris fractura and To the many other aspects – as presented in the lessons before.

We know from science that:

7

An increase of up to 45% after only 8 to 12 weeks of training.


YOU COULD SAY:

A training program and ongoing tests on fragile senior citizens people, most of them have already lost their independency, showed that even a very small effort, in some cases:

only at a level of 40% of their maximum – done 3 times a week during a period of only 10 weeks lead to

An improvement in ability of 37% to 61% To raise from a chair To walk the stairs – To do the 6 minutes walking test-distance.

What if they had continued for another 10 weeks?

8


YOU COULD SAY:

In some cases fragile senior citizens in need of care –improved up to 170 to 190%.

Most of us probably will not identify with the term fragile elderly, but the message is.

IF THEY CAN WE ALL CAN

The overall aim must of course be to all of us:

Not to end up in life style where

9

constantly loss and reduction of muscles power is the outcome.

To avoid that we end up one day in need of practical and personal support

from home care agencies or as resident at a care home


YOU COULD SAY:

That muscle strength are only build up by strength training – not by fitness training, means that you don`t build up muscles by training your condition.

It means that we don`t build up muscles by walking, running, bicycling, swimming and activities like that.

Maintaining or improving muscles power and strength has to be achieved by practicing strength training.

++++++++++++++++++++++++++++++++++++++++++++

10

ADD YOUR OWN COMMENTS AND IDEAS FOR SPEAK AND PRESENTATION:

YOU COULD SAY:

So what to do – where to start?

11


YOU COULD SAY:

Let’s clear some general basic rules about strength training or maintaining strength.

We are not supposed to follow the rules entirely. However, it is good to know – what we adapt to and aim for being seniors.

12

You test your muscle strength by putting so much weight that you are able to do

the different exercises 15 -18 times at most.

You are trying out quite simply. You must not be able to do more than 18 times with a properly performed

exercise. If you are over 18, you need to pay more attention.

As we are not going for the Olympic –We don`t have to force our self to the outer limit.


YOU COULD SAY:

13

You work with 18 Repetition Maximum (RM).

Typically, you will aim to do 2 to 3 x 18 of each exercise. 2 to 3 times a week.

And then you're have started.

Soon more emphasis will be placed on.

Training with 18 RM belongs to the absolute mild end when we speak strength training.

It is suggested that you gradually move downwards in the amount of RM and upwards in weight if you want to perform effective strength training.

Remember that the results done by senior citizens from previous slide – were in some cases based on only 80% of maximum.

The important part is to start –

To find a level and then slowly build up.

As stated before. We are not aiming the Olympic Games – on to stay independent later in life.


YOU COULD SAY:

14

A simple model for developing the exercise and training:1. During a three to four week period, you work as earlier

presented at 3 x 15 to 18 RM. 2. Then a period of another 3 to 4 weeks doing 2 increasing to 3 x

12 to 15 RM but with a little more weight.3. Then a period of another 3 to 4 weeks doing 2 increasing to 3 x

10 to 12 RM – with a higher weight

Ending in the range of 8 to10 RM, where you continue your foundation strength training.

AT THE END:You should not be able to take more than 10 repetitions - if you are able to do more than 10 repetitions/lifts; you need more weight. The final frequency is 8 to 10 RM range.++++++++++++++++++++++++++++++++++++++++++++ADD YOUR OWN COMMENTS AND IDEAS FOR SPEAK AND PRESENTATION:

15

YOU COULD SAY:

This was the general rules for training strength –but we are not bodybuilders and we are not going for the Olympic.

So we don`t need to follow all the rules at least not being a beginner.


16

YOU COULD SAY:

Step 1: Know your present strength in your hands and your arms.

One way of testing is to use the handshake ergometer – it show a complex result of all muscles “working” in our hands.

To know the capacity in our finger-hands, arms and shoulder we have to lift “something”.

The professional part is of course to use a weight – it will probably be at a cost of 30 or 40 euros.

It is good to have a weight at home with a flexibility of 1 to 20 kg.

It is a good wish for birthday present.

However, the very low practical way is to fill a bag, with the number of kilos and test by lifting the bag up from the floor.

It is too many more realistic, because in the end that’s what “the power” will be used for.

Lifting a bag – lifting a suitcase – lifting something….

Then we test:

What is the number of kilos I am able to lift from the floor up on the table?

Are you able to lift the bag from the floor to a chair Are you able to lift the bag from the floor up on the table

Having found once limit.

17

It could be being able to lift 12 kilos as a maximum from the floor up on the table.

It could be more it could be less.

Remember in this test we are looking for the maximum.

If the maximum exceed 20 kg – and it will probably for some (senior males) – they might go for step 2 already –

CAN THEY DO IT 3 X 18? If not it will be the first aim to be able do so.

And then further on from this part – by increasing the weight and reducing the number of lifts – to 8 or 10 times x 3. (As described previously)

Too many 20 kg or less will be the maximum.


18

YOU COULD SAY:

STEP 2

Knowing once maximum it is a very good start to ask once self – to reflect some of the following questions;

What will I like to be able to do in the future that require muscles power.

Which activities and what tasks are important to me to be able to do all life long.?

Is it important to me to be able to dig my own garden? Is it important to me to be able to whip my own floor? What will I like to be able to do

o 3 years from now – o 10 years from now or for the rest of my life.

Is it important to me to be able to do – all the things I am able to do today?

Will I like to be able to do more than I am able to do today – and Is there something I will like to be able to do that I am not able to do

today? o Has something turned out to be more challenging to do for me

during the last years?o Is there something I have given up – lead go I will like to regain

the ability to do? Am I satisfied with what I am able to do – today? Basically what will I like to achieve.

What does it require of muscle power and strength to do it – also 10 years from now.


19

YOU COULD SAY:

Having the fragile seniors in mind and their results; some of them improved their strength by only working at

40% and 3 times a week of their maximum.Most of seniors will be able to work on a higher % level – but it is important not to “ruin” or “destroy” once self from the very beginning.


20

YOU COULD SAY:

STEP 3

EXAMPLE

Knowing from the test that the maximum – e.g. was 12 kg.

The wish could be that I will like to be able to lift 20 kg – because many things in my daily life will be much easier – If I don`t feel so challenged doing it.

Such as carrying my grocery bag of 5 kg.However, a person will like to be able to lift 20 kg (A suitcase can have a weight of 20 kg) and decide for now to go for a reserve capacity of 50% to feel it easier to lift 20 kg.

It means that the aim is to be able to lift 30 kg when reaching the limit – once a while.


21

YOU COULD SAY:

STEP 4

Having found once limit for now – THE 12 KG.

Moreover, not to ruin once self from the very beginning – the following plan could be suggested for a start:

60% of these 12 kilos = 7 to 7,2 kilos. o Lift 7 kg`s 3 x 18 times for a period of 1 or 2 weeks 3 times a

week for improvement. If the person find it much too easy then raise after 1 week to.

o 70 % of these 12 kilos = 8 to 8,4 kilos. Lift 8 kg 3 x 18 times for another period of 1 or 2 weeks

3 times a week for improvement.

o 80 % of the 12 kilos = 9,6 to 10 kg. Lift 9 kg 3 x 18 times for a period of 3 to 4 weeks 3 times

a week for improvement. Lift 10 kg 3 x 18 times for a period of 3 to 4 weeks Lift 11 kg 3 x 18 times for a period of 3 to 4 weeks being

back at the measured limit

22

When the limit of 12 kg is reached – the person will probably discover that the previous maximum limit might already have moved to a higher level.

Training on the limit the person only have to do the exercise 8 to 10 times x 3 and do it 3 times a week for

improvement during the next 3 to 4 weeks.

When the person are able to do 12 kg more than 8 or 10 times x 3, it is time to put another 1 kg in the bag - and so on until the person reach and train with 30 kg.

It might sound as a slow process -

Counting all the periods of 3 to 4 weeks from 7 kg or 60% at the start to 30 kg is similar to a period of

Using 4 weeks per kilo = 96 weeks = app. 22-24 month = 1 year 10 month

Using 3 weeks per kilo = 72 weeks = app 16-17 month = 1 year 5 month

Remember the important thing is to start. – And then develop until you reach your aim.

Remember that doing nothing at a present maximum level properly during the same period of 1 year and 10 month slowly will have reduced to a level below a maximum of 12 kg.


23

YOU COULD SAY:

How to train.

They most easy way is to go with good friends for a fitness center – they have all the equipment and tools you need or

Wish a weight for your birthday. You can have them in all sizes going from 1 to 15 kg or 5 to 25 kg or

The simple one. Make you a bag at home containing the number of kilos you need to train for – and then slowly raise the kilos. Many have use sugar as weight.

24

Lets test – and find out where we are and to write something in our Senior Health Profile.


YOU COULD SAY:

Slide as intro to next part


25

YOU COULD SAY:

A very basic aim – expectation and hope, is that we all life through at least are able to carry our own weight.

It might sound as a natural thing to be able to.

But it is not.

If we do not take action- we will slowly feel and experience that we will be more and more challenged only carrying our own weight.


26

YOU COULD SAY:

Remember we talked about RESERVE CAPACITY?

If our legs only have to carry our own bodyweight in this case set to 60 kg, the muscles in our legs and in our lower part of our body involved in raising us up, will slowly adapt to the required maximum.

In this case the required maximum is 60 kg. If we never carry a burden that makes our total weight higher than 60 kg the muscles will slowly but almost not recognisable reduce and it will become harder and harder to carry our own weight.

27

However, before we will find it harder and harder to carry our own weight we will have given up many life activities, important to maintain our life quality.

We will have say no thanks to a lot of invitation for trips, travels and connected experiences.

We will have given up playing with our grand and grand-grandchildren.

And many more things


YOU COULD SAY:

Let`s start -

Are you able to raise and sit 1 x 18 times?

Notice your legs must be placed in an angel little more than 90 degree, but not much more as shown on the picture.

That’s the test and it is the first aim as well.

28


YOU COULD SAY:

First aim is to go for doing it 3 x 18 times – with 1 minutes break in between.

29


YOU COULD SAY:

It is not only your fingers, hands and arms that have to be able to lift the grocery bag of 5 kg or the suitcase of 20 kg – your legs have to.

30

So being able to raise and lift your own weight 3 x 18 times. You start putting more weight on.

You may of course bear the weight in your hands and arms.

It might be a good idea for many reasons to buy and use to back bags, for a start.

Slowly you start putting kilos in the back bags, raise, and sit 3 x 18 times.

The first 2 or 3 kilos can be in one back but passing 5 kilos – you should start to use both bags to divide the weight and stabilize – to keep the balance lifting these kilos.

Then you just move on – as soon you are able to raise and sit 3 x 18 and have been at this level for 1 or 2 weeks – you put one more kilo in one of the bags.


YOU COULD SAY:

31

The final aim is of course to build up your reserve capacity.

Here are some examples of the reserve capacity based on 60 kg bodyweight and a single one of a bodyweight of 80 kg.

Basically the reserve capacity is a little higher as we/you don`t lift your under leg. (Remember the table showing the different weight of our body parts)

When you type your bodyweight and the kilo, you have been lifted in the back bags, it will be corrected and you will see that you have built up a little higher reserve capacity.

REMEMBER:

That in the end when you are close to the limit of your capacity – the number of exercises is 3 x 8 times and when you are able to do more times – it is time to raise the number of kilos.


32

YOU COULD SAY:

When you can`t have more kilos in your back bags - you bring in 2 hand bags and makes them slowly more and more heavy – in the same speed as you build up the capacity in your finger, hands and arms.

If you pass all the limits (20 kg) you may start to do all the exercises – but only using 1 legs. It means heading for Reserve capacity of almost 100%

Raise and sit 18 times from a chair on the left leg. Raise 18 times from a chair on the right leg.

Next

Go for 2 x 18 times from a chair on the left leg Go for 2 x 18 times from a chair on the right leg

Next

Go for 3 x 18 times from a chair on the left leg Go for 3 x 18 times from a chair on the right leg

If you are challenged by a lack of balance – you are allowed to place you hand on the wall. Place the chair parallel with a wall.


33

YOU COULD SAY:

The bigger our reserve capacity are according to the task we have to do or we will like to be able to do in the future, is the final goal.

1. To be able to carry/walk our bodyweight without feeling challenged.2. To be able to carry something and walk.3. To be able to carry something up the stairs.

Remember

The higher our reserve capacity the more easily we will feel and be experienced to do and solve these tasks and activities in my future daily life.

The smaller and smaller my reserve capacity is – their more challenge I will feel and I will easier give up the activity and start to avoid doing it.

A negative circle is developing.


34

YOU COULD SAY:

Later you transfer the exercise to do the training at stairs. – in practice you don’t need at stair – but a stool 20 to 25 centimetre high will do well.


35

YOU COULD SAY:

REMEMBER THE RESULT COMES – DOING IT 2 TIMES A WEEK AND HOPEFULLY 3 TIMES A WEEK.

By experience, we know it might be a challenge to some to find a daily rhythm to do these exercises even though we are retired and have 37 to 45 hours more per week.

It will take 3 x 10 minutes of weekly investments to make these exercises for our fingers, arms and legs – to be sure that we are able to carry not only our self but also e.g 20 kg to the first floor later in life.

IF WE DON’T INVEST – OUR MUSCLES WILL SLOWLY ADAPT – AND WE WILL SLOWLY LOSS OUR MOBILE INDEPENDENCY.

THAT’S A BASIC RULE OF A MUSCLE

A MUSCLE BECOME WEAKER IF IT IS NOT USED TO ITS LIMIT, AT LEAST 2 OR 3 TIMES A WEEK


36

YOU COULD SAY:

Let`s raise and sit the first 18 times – and then we will move on - everyone stops when it is enough.

The hard ones – after 3 x 18 – can try go for the first 18 on one leg.


37

38

39