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Sit and Be Fit: Chair Exercise Basics Print CE Course-2nd Edition

Sit and Be Fit: Chair Exercise Basics Print CE Course-2nd Edition

$149.00 USD

Available As

    Print Course

    Course components are delivered as printed products:
    • Workbook
    • Study guide
    • Two DVDs and exercise band
    • Continuing education exam
    The Chair Exercise Basics, Second Edition Print CE Course, developed by the creator and host of the nationally acclaimed Sit and Be Fit program on PBS, shares the techniques and strategies to enhance functional fitness and build strength in older adults and individuals with physical limitations. The course reviews guidelines for designing chair exercise programs and shows how to progress clients from seated to standing exercises. More than 100 exercises are presented along with over 170 photos to provide clear illustration of correct posture, positioning, and execution of each technique.

    As part of the program design process, you will learn how to teach posture and breathing fundamentals, strategies to prevent falls and enhance balance, and special considerations and modifications for 10 disease-specific conditions. You will also learn how to incorporate props such as towels, balls, and exercise bands into an exercise program.

    Supplementing the course are two DVDs packaged with an exercise band. The first DVD presents two sample workouts demonstrating proper cuing and modifications for limited mobility participants. Both workouts showcase exercises for warm-up and place emphasis on improving postural alignment, deep breathing, range of motion, upper and lower body strength, balance, flexibility, and relaxation. The second DVD features mini-class segments that each focus on a specific type of exercise. The course concludes with a continuing education exam for credit through participating organizations.


    A continuing education course for fitness and group exercise instructors, personal trainers, and anyone working with older adults.

    Table of Contents

    Chapter 1. Exercising and Aging
    Exercising for Functional Fitness
    Aging Bodies
    Functions Associated With Independence
    Balancing the Body
    Self-Check Quiz

    Chapter 2. Getting Started
    Choosing the Chair
    Classroom Safety
    Seated and Standing Participants
    Tips for Teaching Participants in Wheelchairs
    Class Format
    Class Duration
    Adding Value to Your Class
    Motivation to Exercise
    Self-Check Quiz

    Chapter 3. Functional Assessments
    How Should Assessments Be Performed?
    Most Important Functional Assessments
    Standing With Feet Together and Eyes Closed
    Reach Forward to Retrieve an Object
    Turn 360 Degrees in Each Direction
    Stand on One Leg
    Walk With Head Turns
    Tandem Walk
    8-Foot Up-and-Go
    Arm Curl
    Scratch Test
    How Assessments Affect a Chair Exercise Program
    Self-Check Quiz

    Chapter 4. Fundamentals of Posture and Breathing Exercises
    What Is Good Posture?
    Common Examples of Poor Posture
    How Postural Changes Progress With Age
    Importance of Posture During Exercise
    Considerations for Sitting
    Good Sitting Posture in Preparation for Exercise
    Considerations for Standing
    Good Standing Posture in Preparation for Exercise
    Considerations for Lying and Sleeping
    Respiratory System
    Age-Related Changes That Affect Breathing
    Importance of Deep Breathing During Exercise
    Self-Check Quiz

    Chapter 5. Balance and Fall Prevention
    Impact of Falls
    Body Mechanics and Balance
    Sit-to-Stand Transfers
    Floor-to-Stand Self-Transfers
    Balance Systems
    Vestibular System
    Somatosensory System
    Ocular System
    Central Nervous System
    Challenge Balance Statically, Dynamically, and Reactively
    Static Balance
    Dynamic Balance
    Reactive Balance
    Self-Check Quiz

    Chapter 6. Seated Exercises
    Posture Exercises
    Cervical Retraction
    Shoulder Girdle Circle
    Shoulder Girdle Retraction
    Rib Lift
    Pelvic Rocking
    Breathing Exercises
    Diaphragmatic (Belly) Breathing
    Intercostal Breathing
    Full Relaxing Breath
    Pursed-Lip Breathing With Postural Preparation
    Facial Exercises
    Facial Exercise1
    Facial Exercise 2
    Facial Exercise 3
    Facial Exercise 4
    Facial Exercise 5
    Facial Exercise 6
    Facial Exercise 7
    Facial Exercise 8
    Facial Exercise 9
    Facial Exercise 10
    Neck Exercises
    Neck Rotation
    Assisted Neck Rotation
    Neck Rotation With a Target
    Neck Tilt
    Neck Circle
    Neck Extension
    Shoulder Girdle Exercises
    Alternating Shoulder Circle
    Shoulder Shrug
    Shoulder Stretch Sequence (Scapular Mobilization)
    Upper-Extremity Exercises
    Pendulum Warm-Up
    Cross and Open
    Salute and Stretch
    Comb the Hair
    Diagonal Bilateral Symmetrical Patterns
    Elbow, Wrist, and Hand Exercises
    Wrist Flexion and Extension
    Finger Range of Motion
    Finger Flexion and Extension
    Thumb Mobility
    Open Like a Flower
    Core Exercises
    Abdominal Strengthener (Ski Jump Slide)
    Abdominal Strengthener (Ski Jump)
    Fist Press-Up
    Swinging the Bat (Proprioceptive Neuromuscular Facilitation Diagonals)
    Base Run (Internal and External Abdominal Obliques)
    You’re the Pitcher
    You’re the Catcher
    Side Flexion With Overhead Arm Pull
    Spine Stabilizer
    Abdominal Strengthener
    Pelvic Girdle Exercises
    Pelvic Floor Exercises
    Pelvic Floor Isolations
    Fast- and Slow-Twitch Pelvic Floor Muscles
    Lower-Extremity Exercises
    Hip Abduction
    Hip Flexion
    Piriformis Stretch
    Quadriceps Strengtheners
    Hamstring Stretch
    Ankle and Lower-Leg Exercises
    Circle and Tap
    Side-to-Side Toe Tap
    Flex and Point
    Toe and Heel Press
    Ankle Inversion and Eversion
    Calf Stretch (Gastrocnemius Muscle)
    Calf Stretch (Soleus Muscle)
    Foot and Toe Exercises
    Foot Roll
    Toe Roll
    Self-Check Quiz

    Chapter 7. Standing Exercises
    Safety First
    Transition to Standing Exercises
    Sit-to-Stand Progression
    Sit-to-Stand Variations
    Stand-to-Sit Touch and Go
    Pelvic Girdle and Hip Exercises
    Hip Bump
    Hip Hike
    Hip Circle
    Hips Side to Side
    Hip Rotation
    Hip Flexion, Abduction, and Extension
    Knee Exercises
    Quadriceps Strengthener 1
    Quadriceps Strengthener 2
    Hamstring Strengthener
    Feet Exercises
    Toe Wiggle
    Fast Heel Bounce
    Toe Grip
    Top and Bottom Shoe Press
    Big-Toe-to-Little-Toe Roll
    Trace the Foot
    Balance Exercises
    Forward Reach
    Multidirectional Reaches
    Clock Turning
    Clock Swaying
    One-Leg Stand Balance Sequence
    Hip Hinge
    Tandem Walk
    Reactive Balance Games
    Gait Exercises
    Heel Strike Roll-Through
    Slow Walk
    Backward Slow Walk
    Wall Exercises
    Standing Stretches
    Gastrocnemius Stretch
    Soleus Stretch
    Hip Flexor Stretch
    Hamstring Stretch
    Trunk Rotation and Shoulder Stretch
    Self-Check Quiz

    Chapter 8. Exercising With Accessories
    Accessory Exercises
    Exercise Towel
    Shoulder Flexion and External Rotation
    Bathtub Diagonal
    Vertical Walk-Up
    Scrunch and Swivel
    Overhead Lasso
    Calf Stretch
    Large Ball
    Ball With a Twist
    Foot Ball Squeeze
    Knee Ball Squeeze
    Ball in the Front
    Diagonals With the Ball
    Wrist Twist
    Hip Internal and External Rotation
    Ball Behind the Back
    Waist Roll-Around
    Abdominal Strengthener
    Small Ball
    Foot Exercises
    Hand and Finger Exercises
    Exercise Bands
    Shoulder Flexion Forward, to the Diagonal, and to the Side (Abduction)
    Triceps Strengthener
    Biceps Strengthener
    Seated Row
    Seated Hip Abduction 1
    Seated Hip Extension
    Seated Hip Abduction 2
    Quadriceps Strengthener
    Quadriceps Press
    Hamstrings Strengthener
    Back Scratch
    Quadriceps Stretch
    Triceps Strengthener and Core Stabilizer
    Abdominal Strengthener
    Internal and External Abdominal Oblique Strengthener
    Self-Check Quiz

    Chapter 9. Relaxation
    Sources of Stress
    How the Body Responds to Stress
    How the Body Responds to Relaxation
    Relaxation Techniques
    Progressive Muscular Relaxation
    Self-Check Quiz

    Chapter 10. Modifications for Medical Conditions
    Implications for Exercise
    Exercise Modifications and Precautions
    Chronic Obstructive Pulmonary Disease (COPD)
    Implications for Exercise
    Exercise Modifications and Precautions
    Special Breathing Technique for COPD
    Implications for Exercise
    Exercise Modifications and Precautions
    Implications for Exercise
    Exercise Modifications
    Exercise Precautions
    Implications for Exercise
    Exercise Modifications
    Exercise Precautions
    Heart Disease
    Implications for Exercise
    Exercise Modifications and Precautions
    Hip Replacement
    Implications for Exercise
    Exercise Modifications
    Exercise Precautions
    Implications for Exercise
    Exercise Precautions
    Risk Factors for Osteoporosis
    Implications for Exercise
    Exercise Modifications and Precautions
    Parkinson’s Disease (PD)
    Implications for Exercise
    Exercise Precautions
    Implications for Exercise
    Exercise Modifications
    Exercise Precautions
    Warning Signs of Stroke
    Self-Check Quiz
    References and Resources

    DVD Contents
    Workout 1. Functional Fitness
    Seated Warm-Up 1
    Seated Warm-Up 2
    Seated Circulation 1
    Seated Circulation 2
    Seated Upper-Body Strengthening
    Seated Band 1
    Seated Band 2
    Standing Legs
    Standing Stretch
    Seated Relaxation

    Workout 2. Core Strengthening
    Seated Warm-Up 1
    Seated Warm-Up 2
    Seated Circulation 1
    Seated Circulation 2
    Seated Stretch With Towel
    Seated Band
    Standing Legs
    Standing Stretch
    Standing Relaxation
    Mini Segment 1. Balance and Gait Exercises
    Mini Segment 2. Brain Exercises
    Mini Segment 3. Facial Exercises
    Mini Segment 4. Foot Exercises
    Mini Segment 5. Finger and Hand Exercises
    Mini Segment 6. Large Ball Exercises
    Mini Segment 7. Wall Exercises

    About the Author

    Mary Ann Wilson, RN, began her career as a registered nurse specializing in geriatrics and postpolio rehabilitation. In 1985, while teaching aerobics to older adults, she noticed a high incidence of injury and attrition among her students. In response, she designed a gentle program tailored to their needs. As students began reporting marked improvement in their physical and mental health, Wilson became convinced that there was a need for this type of exercise program on a national level. She convinced the PBS station KSPS-TV to produce Sit and Be Fit With Mary Ann Wilson, RN. In 1987, the first series of 30 programs was distributed nationally to PBS stations. The program was an instant success, and today Sit and Be Fit remains a feature instructional program on public television.

    Wilson is the creator and host of 330 nationally syndicated television episodes and 34 workout products. She teaches fitness classes at local retirement communities and uses feedback from her students, as well as ongoing research, to continually update the Sit and Be Fit television series. She has authored several health and fitness publications and has been featured as a guest columnist in newspapers and magazines on health and aging. She also educates health care professionals, caregivers, and hospital personnel at national and international health conferences.

    Wilson in certified by the American Council on Aging (ACE) and is a member of numerous organizations including the American Society on Aging (ASA), National Council on Aging (NCOA), American Senior Fitness Association (SFA), Fitness Educators of Active Adults (FEOAA), and International Dance Exercise Association (IDEA).