In this assignment, the overall aim is for you to apply your knowledge and understanding to write a group exercise session for adults, then modify exercises to address children and older adults. These skills are a necessary part of being an exercise and sport scientist.

QUESTION

From weeks 7 to 11, lectures will focus on growth and development, exercise prescription and how we modify exercises and group sessions to cater for different stages of development. Practical laboratories from weeks 8-10 will focus on group exercise sessions as applied to children and adolescents, adults and older adults.

In this assignment, the overall aim is for you to apply your knowledge and understanding to write a group exercise session for adults, then modify exercises to address children and older adults. These skills are a necessary part of being an exercise and sport scientist.

Explanation of Task

Part A: Group Exercise for Adults

1. You must plan a 50-60-minute group exercise session for 16 healthy adults (no apparent clinical or chronic health conditions), aged between 25 and 45 years of age.
2. The session must include a 10-minute warm-up, 30-40-minutes of conditioning exercises (in a large space or outside venue – not a gym using machine weights), and, a 10-minute cool down.
3. You need to describe how the session is going to be organised (e.g. rotate in order through exercises, work time:rest time, sets, timing etc.).
4. Ensure that the exercises address all major body muscles/parts, and the session aims at developing a range of fitness components, specifically aerobic, anaerobic, muscular strength and endurance.
5. You can use the template (or a variation) provided on Canvas to help you present this information in 1-4 above.
6. You can use diagrams to assist with a brief explanation/description of each exercise.

Part B: Modifying Exercise for Different Lifespan Groups

1. Choose 5 of your exercises from Part A (ensure a range of different exercises, e.g., different body parts, movements and/or fitness components), then describe and explain how you would modify each of them for:

(a) A group of children aged 10-12 years of age

(b) A group of older adults (with no apparent chronic health conditions) aged 60-75 2. Ensure that you justify the changes you make to the exercise to suit the particular

stage of lifespan development. You should consider/refer to differences in lifespan development of: physical (body composition and motor skills), cognitive and psycho-social differences in the lifespan stages.

3. You should use academic references to support your justification/explanations of changes. E.g. have modified the kettlebell squat for children to include a vertical jump and overarm throw at a target as these are important FMS to develop. Oakey et al. (2008) demonstrated that an increase in FMS development is strongly associated with lifelong participation in sport.

4. ANSWER

5. Group Exercise Session for Adults and Modifications for Children and Older Adults

   Introduction

   This assignment focuses on designing a group exercise session for adults aged 25-45 years. Additionally, modifications will be made to adapt the exercises for children aged 10-12 years and older adults aged 60-75 years. The objective is to showcase the ability to apply knowledge of growth and development, exercise prescription, and modification techniques for different stages of the lifespan. This assignment highlights the importance of catering to diverse populations as an exercise and sport scientist.

   Part A: Group Exercise for Adults

   Session Overview

   The group exercise session for adults will last 50-60 minutes and consist of a 10-minute warm-up, 30-40 minutes of conditioning exercises, and a 10-minute cool down. The exercises will target major muscle groups and aim to develop aerobic fitness, anaerobic capacity, muscular strength, and endurance (Aerobic Exercise: How to Warm up and Cool Down, 2021). The session will be organized using a circuit training format, rotating through different exercises with specific work-to-rest ratios and sets.

   Exercise Descriptions

   1. Exercise: Squat Jumps

      Description: Participants will perform squat jumps, explosively jumping from a squatting position and landing softly.

      Diagram: [Include a diagram illustrating the squat jump]

   2. Exercise: Push-Ups

      Description: Participants will perform push-ups, engaging the chest, shoulders, and triceps.

      Diagram: [Include a diagram illustrating the proper push-up form]

   3. Exercise: Lunges

      Description: Participants will perform lunges, alternating between the left and right leg, targeting the quadriceps, hamstrings, and glutes.

      Diagram: [Include a diagram illustrating the lunge exercise]

   4. Exercise: Plank

      Description: Participants will assume a plank position, engaging the core muscles for stability and strength.

      Diagram: [Include a diagram illustrating the plank exercise]

   5. Exercise: High-Intensity Interval Training (HIIT)

      Description: Participants will engage in a series of high-intensity exercises such as burpees, mountain climbers, or jumping jacks, followed by short rest periods.

      Diagram: [Include a diagram illustrating a HIIT workout]

   Part B: Modifying Exercises for Different Lifespan Groups

   (a) Modifications for Children (10-12 years):

   1. Squat Jumps: For children, the exercise can be modified to include a vertical jump and overarm throw at a target (Marián, 2016). This modification emphasizes the development of fundamental movement skills (FMS) and hand-eye coordination, crucial for children’s motor skill development (Oakey et al., 2008).
   2. Push-Ups: Children can perform modified push-ups on their knees or against an elevated surface, such as a bench or wall. This modification reduces the load on their developing muscles while still engaging the upper body and core.

   (b) Modifications for Older Adults (60-75 years):

   1. Squat Jumps: This exercise should be replaced with bodyweight squats to reduce the impact on joints and minimize the risk of injury, considering potential age-related musculoskeletal limitations in older adults.
   2. Push-Ups: Older adults can perform wall push-ups or use an inclined surface, like a sturdy countertop, to reduce the demand on upper body strength and accommodate for reduced muscle mass and strength.

   Justification of Modifications

   Children aged 10-12 years have unique physical and motor skill development needs. By including a vertical jump and overarm throw at a target in the modified squat jump, we address their FMS development and hand-eye coordination, essential for sports participation (Oakey et al., 2008).

   Older adults, on the other hand, may experience age-related changes in body composition, reduced muscle strength, and joint flexibility. Therefore, modifying exercises like squat jumps to bodyweight squats and push-ups to wall push-ups allows older adults to engage in exercise safely and effectively, considering their physiological capabilities.

   Conclusion

   Designing a group exercise session for adults and modifying exercises for different lifespan groups require consideration of individuals’ unique needs and capabilities. By adapting exercises to address specific developmental stages, such as FMS development in children and age-related changes in older adults, exercise and sport scientists can promote lifelong participation in physical activity and enhance overall well-being across the lifespan.

   References

   Aerobic exercise: How to warm up and cool down. (2021, October 6). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517 

   Barnett, L. M., Van Beurden, E., Morgan, P. B., Brooks, L. O., & Beard, J. L. (2008). Does childhood motor skill proficiency predict adolescent fitness? Medicine and Science in Sports and Exercise, 40(12), 2137–2144. https://doi.org/10.1249/mss.0b013e31818160d3 

   Marián, V. (2016, September 1). Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974862/