Remedial Exercise - Dietary Information

When performing exercise with your client you need to consider the following:

1. How much space you have.
2. There are no obstructions.
3. No electrical equipment laying around.
4. No chemicals in the room.
5. It is clean and tidy.
6. The client and yourself have the right clothing and correct footwear.
7. You have the right equipment.
8. The lighting is adequate.
9. Temperature is correct.
10. There is water available.
11. Privacy available.
12. Floor is not slippery.
13. Correct ventilation.
14. First aid box.
15. Telephone.
16. Disinfectant solution.
17. Keep maintenance record if have equipment.

Contra-indications:

Before performing exercise contra indications should be checked for (reason not to carry out exercise):

1. Heart Conditions
2. High Blood Pressure
3. Low Blood Pressure
4. Epilepsy
5. Diabetes
6. Recent Operations
7. Recent Fractures
8. Soft tissue injury's
9. Spastic conditions
10. Sprains
11. Severe Postural deformity
12. Other Medical Conditions - Asthma etc
13. Pregnancy - Postnatal
14. Client feeling unwell

Before Exercise Warm Up:

Before performing any form of exercise, a warm-up should be completed to avoid any form of injury and the following should be adopted:

1. Mobility: All joints concerned should be mobilised by moving them through their natural range of movement several times.
2. Pulse Raiser: The heart rate needs to be increased gradually before performing exercise, this should be increased slowly for approx 5-10 mins .
3. Stretch: A short stretch of the relevant muscles concerned and held for 5 seconds, this will lengthen and unlock fibres.

The relevant exercise should then be performed, examples:

• Cardio Vascular - Keep active such as running, cycling etc.
• Muscle strength - Power events, e.g. rugby.
• Muscular Endurance - Long distance running, cycling.
• Flexibility - Yoga etc.
• Motor skills - Balance, co-ordination and reaction.
• Improves health & fitness.

Benefits of Cardio Vascular Aerobic exercise:

• More energy, feeling less tired and fatigued.
• Reduces weight.
• Improves the heart.
• Improves lungs (more efficient).
• Improves mental alertness.
• Circulatory systems are more effective.
• Feel good factor.

Examples of Cardio Vascular exercise:

• Swimming.
• Aerobics.
• Running/Jogging.
• Squash.
• Walking.
• Tennis.
• Gardening.
• Rowing.
• CV Equipment, e.g, stepper etc.
• Cycling.
• Martial Arts and many more.

After any exercise you must COOL DOWN, this consists of:

1. Pulse Lowering: Decrease heart rate gradually to avoid light hearted feeling. This is performed as a reverse of the pulse raiser. Slow your exercise down.
2. Stretch: To ensure muscles return to full length after exercise and hold for 10-15 secs or 15 secs to 1 min.
3. Breathing: Breath steadily in through the nose and out through the mouth.

Other useful information:

Balanced Diet:

A balanced diet for an average person defined by the National Food Guide would be:

• 55% Carbohydrates (complex) - Pasta, rice, potatoes etc.
• 15% Proteins - Chicken, fish, eggs etc.
• 30% Fats (10% Poly, 10% sat and 10% unsat) - Full fat milk, cheese, butter etc.

Body Mass Index:

To calculate body mass index, you need to:

Take your weight in kg divide it by height in meters and x 2.

Alcohol Consumption:

• Men: 3-4 units per day.
• Women: 2-3 units per day.