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The American Senior Fitness Association would like to thank the following organizations for permission to reproduce the illustrations shown below:

  • Visual Health Information ( www.vhikits.com ) of Tacoma Washington ... Appendix A and C
  • Darvis Simms ( www.fit-to-be.com ), author of Ageless Fitness and the Ageless Fitness Daily Workbook ... Appendix B 

Bev Mickelson, M.S.

Appendix A

 

Appendix B

Senior Fitness Strength Program

The following procedures should be followed in senior fitness strength programs:

1 Breathe.

2 Lift slowly up and down.

3 You control the upward and downward motion of the weight.

4 Practice good technique.

5 Rest when needed.

6 Record your results.

7 The goal is to train two (2) days a week.

 

Arm Curl

 Date:      
 Weight:      
 Number of Reps:      
 Number of Sets:      

   

Shoulder Raise

 Date:      
 Weight:      
 Number of Reps:      
 Number of Sets:      

 

Knee Lift

 Date:      
 Weight:      
 Number of Reps:      
 Number of Sets:      

 

Side Raise

 Date:      
 Weight:      
 Number of Reps:      
 Number of Sets:      

 

Up and Over

 Date:      
 Weight:      
 Number of Reps:      
 Number of Sets:      

  

Appendix B

Balance: Step-Together

 

Appendix D

The following photographs represent some of the resident's successes.

   

Arm Curl                                             Side Leg Lift

  

Back Leg Lift                                     Step-Together  

  

Knee Lift                           Side Arm Raise  

 

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