Program Components for the Older Adult
Program Components for the Older Adult
This domain tests whether you can build a complete session, not just a set of exercises. Components include warm-up, flexibility, core, balance, speed/agility/quickness (SAQ), resistance, cardiorespiratory work, and cool-down.
Core rules
- Warm up 5–10 minutes with low-intensity movement and rehearsal.
- Resistance train 2+ days/week, 1–3 sets of 8–15 reps at RPE 4–6/10; use controlled tempo and full comfortable ROM.
- Cardio: build toward 150 minutes/week of moderate activity, spread across days; use RPE 3–5/10 or talk test.
- Flexibility: static stretches 30–60 seconds, 2–3 days/week, after warm-up or session.
- Balance: progress from stable to unstable surfaces, eyes open to closed, single-task to dual-task, with support nearby.
- Core: emphasize bracing and anti-extension/anti-rotation; modify flexion/rotation with osteoporosis.
Worked example
A 68-year-old with knee osteoarthritis is deconditioned. Session: 8-minute recumbent bike warm-up; chair sit-to-stand 2×8; wall push-up 2×10; band row 2×12; standing heel raises 2×10; single-leg stance with counter support 2×20 seconds; seated hamstring stretch. Cardio progresses by 5 minutes weekly.
Traps
Skipping balance because the client “just wants strength,” using only machines, progressing load before technique, and including deep spinal flexion with osteoporosis. Avoid long, exhausting sessions early.