Running Head: EXERCISE TRAINING GUIDE FOR YOUTH AND ELDERLY 1

CONCORDIA UNIVERSITY CHICAGO

Masters Program

Student: (Sebastian Hernandez)

(crf_hernans11@cuchicago.edu)
(3810 Buck Lake Rd.)

Day Telephone: (786-291-4228)

Evening Telephone: (786-291-4228)

Assignment Title: Module 8 Assignment

Date of Submission: (08/22/2020)

Assignment Due Date: (08/23/2020)

Course: (Applied Exercise Physiology)

Section Number: 4

Semester: Summer

Course Instructor: (Dr. Said)

Certification of Authorship: I certify that I am the author of this paper and that any assistance I received
in its preparation is fully acknowledged and disclosed in the paper. I also have cited any sources from
which I used data, ideas, or words, either quoted directly or paraphrased. I certify that this paper was
prepared by me specifically for the purpose of this assignment, as directed.

Student’s Signature:
Exercise Training Guide for Youth and Elderly 2

Exercise Training Guide for Youth & Elderly

Continuous addressing and emphasizing the benefits linked with exercise is essential for

improving the enthusiasm and the ability to sustain an exercise program. It is necessary to help

the elderly and youth identify the benefits that may be most important to them. A useful exercise

training guide needs to have an Assessment Guide and a Goal Setting Guide that are outlined

towards the mission of any type of exercise partaken. I adopted the vital components in

developing a good exercise program: Basic Class Structure, Emergency Planning, Assessments,

and an appendix section (Hecksteden et al. 2018). The four vital components are discussed in

detail as follows

First and foremost, any program needs to have a basic classical structure to be convenient

for the trainees. With this in mind, I designed a guide that provides a specific time frame in

which an exercise needs to last, and all the trainees are required to be allowed to go at their own

pace while following the required guidelines. An exercise class needs to last nearly 60 minutes

and some proper background music supplementation to elevate the spirit, but it should be

appropriate for the audience. The exercise time needs to be divided into about 5-10 minutes to be

used for warming up; then, after the warm-up, one needs about 20-30 minutes to spend on

aerobic activities for elevating the heart rate. Once the aerobic exercise ends, another 20 minutes

will be used to conduct strengthening activities by using one's body weight through standing up

and sitting down from a chair. Lastly, the last 10 minutes need to have the inclusivity of a cool

down entailing stretching and relaxing. An exercise leader needs to put consideration for both the

youth and the elderly in place. In that, the teenagers are required to follow the set guidelines

since they are considered physically active while the elders need to be given more time

adjustment in terms of pace due to their age (Hecksteden et al. 2018). Also, people with
Exercise Training Guide for Youth and Elderly 3

underlying conditions need to be carefully monitored. They shouldn't be given intensive

exercises. Observation of such a clearly outlined structure enhances cooperation by trainees as it

serves as a guideline.

Secondly, it is vital to have proper emergency plans for people meeting to train; that's

why I had to have it in my exercise program. The project is required when there are cases of a

fall, serious accident, or a cardiovascular event during the training process (Andrieieva et al.

2019). The exercises can often get intensive, and with no emergency in place, fatalities can

occur. The most emergency plans in place include the use of Phones to dial numbers for the

police, fire department, and emergency personnel. With the number 911 in place as the

emergency helpline, it is easier for people to dial; hence in my guide, I advocate for trainers to

teach all the members. Training should not stop there for the instructors; they should also be well

trained in first aid and essential life support interventions. A good trainer needs to ensure he

picks out a group of youth and elderly members who can act as leaders and train them all the first

aid in emergency cases to ensure there are a high number of educated people who can offer first

aid before ambulances arrive. Most of this training can be acquired from the American Red

Cross, which is always readily available. A good emergency plan and trained exercise leaders

ensure there are quick intervention ways to prevent fatality cases.

Thirdly for any success of a training program, an assessment must gauge where it is.

Through assessment, key areas can be improved to attain the goals of the whole training exercise

successively. In my guide, I advocate using tools such as stopwatch, Blood Pressure Cuff and

Stethoscope, body weight scale, and Tape Measure. All this was to measure performance for

balance tasks, weight, waist circumference, and vital functions (Andrieieva et al. 2019). With

assessment, the low-performance areas are widely exposed, and adjustments are taken to ensure
Exercise Training Guide for Youth and Elderly 4

the program's success. Mostly due to the flexibility of the youth and intensity in their exercises,

they are easily assessed while the elderly will need more time; hence an instructor needs to give

them more time before evaluating them. It is more of a readjustment phase and a strengthening

phase for success.

Lastly, the appendix sections provide an avenue for evaluating all critical areas to know

the program's status. In this section, I provided a questionnaire for both the youth and elderly on

their health status, physical activities and readiness, goals, and Exercise Benefits Analysis, where

they need to provide accurate statements (Rodríguez-Almendros et al. 2020). I also included a

Performance and Body Mass Index Evaluation where I ensured a Body Mass Index Chart was

used as a reference upon calculating one's body mass index. Most importantly, I secured a

performance score sheet that provides a place for one to grade himself or herself. The appendix

section in youth and elderly should include a manual that has Strategies to enhance physical

activity, Assessment tools for individualizing physical activity programs, Individual, evidence-

based physical activity program options, and Guidelines for progression, motivation, and follow-

up. All this ensures that the members provide information crucial in identifying weak areas and

secure areas that can be used to modulate the program to be custom tailored.

In conclusion, having a good basic structure, emergency plan, assessment, and an

appendix section in a training guide is crucial to ensuring a great way to provide achievement of

training goals and evaluation. With all these, in place, an exercise leader can develop training

schedules and activities for all the members and have feedback from them by looking at the

information collected in the appendix section, and members score sheet. Furthermore, the weak

areas can be strengthened, and the substantial regions enhanced (Hecksteden et al. 2018).
Exercise Training Guide for Youth and Elderly 5

References

Andrieieva, O., Hakman, A., Kashuba, V., Vasylenko, M., Patsaliuk, K., Koshura, A., &

Istyniuk, I. (2019). Effects of physical activity on aging processes in elderly persons.

Hecksteden, A., Faude, O., Meyer, T., & Donath, L. (2018). How to construct, conduct, and

analyze an exercise training study. Frontiers in physiology, 9, 1007.

Rodríguez-Almendros, M. L., Rodríguez-Fórtiz, M. J., Hornos, M. J., Samos-Jiménez, J.,

Rodríguez-Domínguez, C., & Rute-Pérez, S. (2020). Design guide and usability

questionnaire to develop and assess VIRTRAEL, a web-based cognitive training tool for

the elderly. Behaviour & Information Technology, 1-20.