Program Design
Program Design
This domain tests progression and individualization using FITT-VP and the OPT model. For older adults, stabilization and strength are the foundation; power work is light and introduced only after control.
Core rules
- Frequency: 2–3 resistance sessions/week; cardio 3–5 days/week; balance 2–3 days/week.
- Intensity: start at RPE 3–4/10, progress to 5–6/10; resistance 8–15 reps with 1–3 sets.
- Time: 20–45 minutes initially; add duration before intensity.
- Type: functional, multi-joint movements-sit-to-stand, step-ups, rows, carries, gait, balance.
- Power: light medicine-ball throws or fast sit-to-stand only after good control; 1–3 sets of 6–10 reps.
- Progression: 4–6 week phases; change one variable at a time (load, reps, sets, ROM, speed, support).
- Regress when form breaks, pain rises, or recovery is poor.
Worked example
A 75-year-old wants to climb stairs without clinging to the rail. Weeks 1–2: sit-to-stand, heel raises, standing balance, step-touch. Weeks 3–4: add light dumbbells and controlled step-ups to a low step. Weeks 5–8: practice stairs with rail nearby, add dual-task carry. Reassess TUG and 30-second chair stand at week 8.
Traps
Applying linear periodization only, adding power before stability, never reassessing, and ignoring recovery between sessions. Do not copy a young athlete’s program with lighter weights.