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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

Product Format

    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).

    Customer Reviews

    Based on 1 review
    Maryanne Peroceschi
    Sit and Be Fit: Chair Exercise Basics CE Course 2nd Edition

    Really enhances the exercise sessions by providing a good, solid background and understanding why these exercises are so important for sustaining good physical health health in our later years. The illustrations are important to ensure the user will get the full benefits of the program by performing it correctly. Thank you for carrying this.