UNIVERSITI TEKNOLOGI MARA CAWANGAN PAHANG

FACULTY OF SPORTS SCIENCE & RECREATION

APPLIED PHYSICAL FITNESS AND WELLNESS

SPS500

Topic
Special Population: Elderly

Prepared for:
Miss Rozella Binti AB Razak

No. Name Matric no.

1. Jalaluddin Bin Nasiruddin 2022997015
2. Muhammad Aiman Bin Mazlan 2022996869
3. Wan Muhammad Afiq Bin Wan Zainalabidin 2022786567
4. Muhammad Faqhrul Hazman bin Mohamed 2022963921

Bachelor of Sports Science (Hons) SR 243

Part 03 B

Submission date: 12th July 2022

 TABLE OF CONTENT

NO TITLE PAGE
1. Demographic Profile
2. Analysis
3. Physical testing
4. Exercise log
5. References
1.0 Profile

Name Ismail bin Awang

Occupation Retired (office worker)
Date of birth 14 February 1962
Age 60
Height (cm) 167
Weight (kg) 65
2.0 Analysis

Evaluation of physical activity (PARQ)

Question Yes No
Has your doctor ever said that you have a heart condition and √
that you should only do physical activity recommended by a
doctor?
Do you feel pain in your chest when you do physical activity? √

In the past month, have you had chest pain when you were not √
doing physical activity?
Do you lose your balance because of dizziness or do you ever √
lose consciousness?
Do you have a bone or joint problem that could be made worse √
by a change in your physical activity?
Are your doctor currently prescribing drugs for your blood √
pressure or heart condition?
Do you know of any other reason why you should not do √
physical activity?

a. Evaluation of the sport / ADL

I. Movement analysis

The patient can do all the following exercise by the instructors after
instructors demonstrate it first. But, the patient does slowly although he can
manage to do it.

II. Physiological analysis

 As the patient was too old, his physiology still active and able to do all the
exercise without any compliments and his form are still good.

III. Injury analysis

The patient has cardiovascular disease.

b. Assessment of the athlete (previous training)

I. Training status

i. Type of training

Low impact exercise

ii. Length of regular participation

Two times a week.

iii. Level of intensity

Low intensity.

iv. Degree of exercise technique

Anaerobic exerise

II. Training goals

To maintain the fitness of old people
3.0 physical testing

Type of physical testing Results

Height (cm) 167
Weight (kg) 65

BMI (kg/㎡) 19.44

2.4km run test 30 – 35 minutes

1-min push up 10 – 15
5 level sit up Level 2
Plank 30 seconds
4.0 Exercise log

A) FAMILIARIZATION PHASE (30/5/2022 – (5/6/2021)

CARDIORESPIRATIORY FITNESS
Familiarization: 30/5 – 5/6/2022 Day: M Tu W Th F Sa Su
Exercises RHR Intensity 30%HRR THR Duration
30% of (bpm) (bpm)
(bpm) HRR (light)
Walking 140 160
Cycling 80 96-111 140 160 10 minute
each exercise
Swimming 140 160

MUSCULAR STRENGTH
Familiarization: 30/5 – 5/6/2022 Day: M Tu W Th F Sa Su
Exercises Reps Sets Rest
(seconds)
Bicep curl 10
Lying hip bridges 10 2 1 min between set

Modified squat 10
Wall push up 10

MUSCULAR ENDURANCE
Exercises Duration Sets Rest
(minutes) (seconds)
Brisk walking 10
Jogging 10 1 3 min between set
Yoga 10
 B) WEEK 1 (6/6/2021 - 12/5/2021)
CARDIORESPIRATORY FITNESS
Familiarization: 6/6 – 12/6/2022 Day: M Tu W Th F Sa Su
Exercises RHR Intensity %HRR THR Duration
(bpm) (% of (bpm) (bpm)
HRR)
Walking 160 180
Cycling 80 >96 160 180 15minutes
each exercise
Swimming 160 180

MUSCULAR STRENGTH
Familiarization: 6/6 – 12/6/2022 Day: M Tu W Th F Sa Su
Exercises Reps Sets Rest
(seconds)
Bicep curl 10
Lying hip bridges 10 3 1 min between set

Modified squat 10
Wall push up 10

MUSCULAR ENDURANCE
Exercises Duration Sets Rest
(minutes) (seconds)
Brisk walking 10
Jogging 10 1 3 min between set
Yoga 10
B) WEEK 2 (13/6/2022 - 19/6/2022)
CARDIORESPIRATORY FITNESS
Familiarization: 13/6 – 19/6/2022 Day: M Tu W Th F Sa Su
Exercises RHR Intensity %HRR THR Duration
(bpm) (% of (bpm) (bpm)
HRR)
Walking 160 180
Cycling 80 >96 160 180 15 minutes
each exercise
Swimming 160 180

MUSCULAR STRENGTH
Familiarization: 13/6 – 19/6/2022 Day: M Tu W Th F Sa Su
Exercises Reps Sets Rest
(seconds)
Bicep curl 10
Lying hip bridge 10 3 1 min between set

Modified squat 10
Wall push up 10

MUSCULAR ENDURANCE
Exercises Duration Sets Rest
(minutes)
(seconds)
Brisk walking 10
Jogging 10 1 3 min between set
Yoga 10
C) WEEK 3 (20/6/2022) - 26/6/2022)
CARDIORESPIRATORY FITNESS
Familiarization: 20/6 – 26/6/2022 Day: M Tu W Th F Sa Su
Exercises RHR Intensity %HRR THR Duration
(bpm) (% of (bpm) (bpm)
HRR)
Walking 160 180
Cycling 80 >96 160 180 15 minutes
each exercise
Swimming 160 180

MUSCULAR STRENGTH
Familiarization: 20/6 – 26/6/2022 Day: M Tu W Th F Sa Su
Exercises Reps Sets Rest
(seconds)
Bicep curl 10
Lying hip bridge 10 3 1 min between set

Modified squat 10
Wall push up 10

MUSCULAR ENDURANCE
Exercises Duration Sets Rest
(minutes)
(seconds)
Brisk walking 10
Jogging 10 1 3 min between set
Yoga 10
D) WEEK 4 (27/6/2022 - 3/7/2022)
CARDIORESPIRATORY FITNESS
Familiarization: 27/6 – 3/7/2022 Day: M Tu W Th F Sa Su
Exercises RHR Intensity %HRR THR Duration
(bpm) (% of (bpm) (bpm)
HRR)
Walking 160 180
Cycling 80 >96 160 180 15 minutes
each exercise
Swimming 160 180

MUSCULAR STRENGTH
Familiarization: 27/6 – 3/7/2022 Day: M Tu W Th F Sa Su
Exercises Reps Sets Rest
(seconds)
Bicep curl 10
Lying hip bridges 10 3 1 min between set

Modified squat 10
Wall push up 10

MUSCULAR ENDURANCE
Exercises Duration Sets Rest
(minutes)
(seconds)
Brisk walking 10
Jogging 10 1 3 min between set

Yoga 10
5.0 REFERENCE