Hope Course Muscular Project

Hope Muscular & Flexibility Project The Busy Traveler Class My class is focused on 'the busy traveler', consisting of a group of older adults who work and travel often, spending a lot of time on airplanes or in hotels. They don't stay in the same place long enough for a gym membership or big permanent, non-moveable equipment to be worth the money. Their strengths include things taken from working and traveling-- time management and recognition of the importance of getting in shape. Their weaknesses are their less than stellar flexibility and muscular strength, with results of old age such as possible arthritis or other joint or bone pain being an issue. Flexibility weekly workout routine: SPORT/FITT safety guidelines: equipment flexibility exercise muscle stretched # of repetitions time # of repetitions time # of repetitions time Monday Wednesday Friday biceps abdominals triceps hamstrings deltoids trapezius latismus dorsi quadriceps gastrocnemius standing bicep stretch lying quad stretch lying abdominal stretch standing calf stretch overhead tricep stretch lower back stretch torso stretch upper back/shoulder stretch modified hurdlers stretch 4 20 4 20 4 30 2 15 2 15 2 20 4 15 4 15 5 15 4 20 4 25 4 30 3 30 4 30 5 30 2 25 2 25 2 35 2 15 2 15 2 15 2 25 4 30 2 25 4 30 2 20 4 25 S P O R T pecificity rogression verload etrogression edium designed to meet a specific need start slowly and gradually require you to do more; FITT continue training or improvement will reverse vary activities to avoid boredom This flexibility training sample weekly workout was designed with the specific goal of improving an older adult's flexibility, while catering to their on-the-go, constantly moving lifestyle. In each of the flexibility exercises, the time or number of repetitions completed increases overtime. In addition to this weekly schedule, participants can increase their own time or number of repetitions from week to week. Frequency-- Participants complete these stretches