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Staying Fit and Healthy is the Centre
for Physical Activity in Ageing's (CPAA) fitness and health
program specifically designed for older persons.
Staying Fit and Healthy classes are
arranged according to activity type (ie. water, general, circuit,
stroke fitness, swim fitness and learn to swim) and pace or
exertional level of the class (ie. slow, moderate and active).
Classes are intended to provide an
opportunity for clients to:
- Improve or maintain physical
fitness;
- Increase knowledge about exercise
and activity;
- Enhance social interaction.
All classes are ongoing throughout
the year pausing only for the Christmas / New Year period.
As such, clients may enter a program at any time of the year.
As classes are conducted at a variety
of levels new clients are strongly encouraged to view a class
prior to commencing so as to gauge whether the class will
be suitable for them.
There are no specific age or geographical
restrictions for entry into Staying Fit and Healthy programs.
However, the program does specifically focus upon the needs
of the older person.
General exercise or "community fitness"
classes follow a standardised format encompassing warm-up,
aerobic work and cool-down, and may consist of various callisthenic,
stretching and strengthening exercises together with a progressive
walking program or other similar aerobic activities. Certain
general fitness classes may also be predominantly "chair
based" depending upon client needs and abilities.
Starter circuit classes are intended to
provide new clients (or existing clients unaccustomed to gymnasium
programs) with basic information concerning the use of equipment
utilised in "super circuit" classes. Attendance
at starter circuit classes is intended to be short term (ie
3 to 5 weeks) and all clients are required to move onto "super
circuit" classes when ready to make the necessary transition.
Super circuit exercise classes follow a
standardised format encompassing warm-up, aerobic work and
cool-down, and may consist of various activities performed
in a gymnasium utilising a range of strengthening machines
(eg. hydraulic and pin-loaded training machines) and aerobic
conditioning apparatus (eg. exercise bikes or treadmill).
Callisthenic, stretching and strengthening exercises are also
incorporated into sessions.
Exercise in water or "aqua" classes
follow a standardised format encompassing warm-up, aerobic
work and cool-down, and consist of a wide range of activities
performed in a heated, indoor hydrotherapy pool.
Stroke fitness classes are intended for
clients recovering from a cerebrovascular accident (CVA) or
related problem whom wish to continue with an exercise regimen.
Stroke fitness classes are structured so as to permit clients
to work in both individualised and group settings. The program
aims to improve physical function and maintain previously
made rehabilitation gains.
Cardiac rehabilitation
(maintenance) classes are designed to meet the needs of clients
who have been diagnosed with a coronary heart disease condition.
Clients of our cardiac rehabilitation program would (in most
cases) be at least 12 weeks post cardiac event and have appropriate
medical clearance The program comprises a series of weekly
exercise classes that may continue indefinitely.
Learn to swim classes are intended to provide
basic water skills in small teaching groups conducted by specifically
accredited swimming instructors. Individual programming is
also available for clients with special needs.
Lap swimming sessions provide access to
clients wishing to undertake lap swimming in an partially
supervised session.
Staying fit and Healthy classes are
divided into 3 specific levels which reflect the pace or "exertional
requirements" of the class.
An "active" class
is typically suited to those clients wanting a moderate to
vigorous pace exercise program.
A "moderate" class
is an intermediate paced class for those progressing towards
an active class, but still experiencing some physical restrictions
or limitations.
A "slow pace" class
is ideal for beginners or those specifically requesting
a slow approach to exercise due to a continuing physical
restriction or disability. Clients recovering from joint
replacement surgery or cardiac problems are well
suited to these classes.
Slow pace exercise in water classes
do not engage in aerobic activities and are more directed
towards mobility and flexibility activities. Such classes
are intended for beginners or those clients requiring a slower
or remedial approach to exercise. Whilst clients with disabilities
are well accommodated in these sessions, one-on-one assistance
cannot be assured.
Clients are generally encouraged to
participate in all aspects of the program. However, in some
cases we recognise this may not be advised and clients will
therefore be encouraged to pursue alternate activities where
appropriate. Adequate rest periods are built into all classes.
The time spent exercising in most
classes is approximately 45-50 minutes.
Comfortable loose fitting clothing would
be ideal for any of the "land based" programs (eg.
T-shirt, track suit or shorts). Flat soled shoes or joggers
are ideal. Bathers, leotards or even shorts are suitable for
the "water based" classes.
All clients are required to obtain
clearance from their Doctor
if they have not recently participated in an exercise program.
There is a charge for attendance at all
classes and this varies depending upon the location and type
of class and how you elect to pay for the class you attend
(ie. casual or termcard).
Timetables and
fee schedules 
for all programs may be obtained by contacting the Centre
for Physical Activity in Ageing.
Staying Fit and Healthy classes are
conducted at facilities of the Centre for Physical Activity
in Ageing, Hampstead Rehabilitation Centre, 207-255 Hampstead
Road, Northfield or in various location within at the Port
Adelaide region.
The duration of each exercise class
(i.e. water, general and circuit) is approximately 45 minutes.
Each class is allocated a 1 hour time slot to allow for marking
of the roll, payments of fees, etc.
Clients are discouraged from attending
exercise sessions if they feel unwell. If you are feeling
unwell, the best advice is to rest and recover fully before
attempting to recommence an exercise program.
The consumption of water is actively
encouraged before, during and after all exercise sessions.
Clients are encouraged to bring along their own water container.
Clients are encouraged to inform their
instructor (or contact the CPAA) if they are intending to
be absent for a prolonged period (ie. 2 weeks or more). By
doing so, we can try our best to ensure that your place in
the class is reserved, although this cannot be guaranteed
during periods of prolonged absence.
Clients are encouraged to view exercise
classes before commencing, in an endeavour to find a suitably
paced class appropriate to their needs. However, continual
movement from one class to another is not encouraged.
Payment for exercise classes is made
directly to the Fitness Leader in charge of your session.
Instructors usually have sufficient money to change notes.
However it would be appreciated if the correct change were
given.
The fee
schedule
is designed in such a way that the more often you attend the
less you will pay. The cost of a class therefore decreases
with a greater level of commitment. Importantly however, you
elect the manner in which to pay for classes.
Termcards are an ideal manner in which
to purchase classes. A Termcard is simply a small card that
entitles the user to a nominated number of attendances at
a particular class. Termcards are available from all instructors
and discounts are available when purchasing higher value cards.
Termcards are fully refundable at
any stage, do not have an expiry date and are fully transferable
between classes (of the same value). Payment by cheque is
also accepted. Cheques should be made payable to the CPAA.
Termcards may be purchased by credit card (Mastercard, Bankcard
and Visa) from the CPAA office.
Comfortable loose fitting clothing
should be worn to circuit classes. A loose fitting T-shirt
is ideal with comfortable "flat" soled footwear.
Thick jumpers, windcheaters, etc. should not be left
on during exercise sessions.
The first few sessions of a circuit
program may be orientated towards familiarising you with the
wide range of equipment. This is important when using gymnasium
apparatus.
The first few weeks of a circuit program
will probably not involve "step" work as it is important
to become orientated to the equipment before attempting complex
routines on steps.
It is requested that clients arrive
no earlier than 10 minutes prior to commencement of
their water class.
When arriving in the pool area clients
are requested to remain as quiet as possible. The relaxation
segment of another class is likely to be in progress and outside
noise is most distracting.
All clients are required to shower
before entering the hydrotherapy pool. Clients are
requested not to enter the water before the preceding
class has completed their exercise session and only when your
instructor arrives.
Owing to the limited number of showers
and change cubicles, clients are asked to be mindful of clients
already in the process of showering and changing.
Whilst normal bathers are required
in water classes, we do permit the wearing of shorts, T-shirts,
etc. if clients are in the process of obtaining appropriate
swim wear. A limited range of swim wear may be purchased directly
from the CPAA. Ask your instructor for more information.
Footwear (socks, rubber shoes, etc.)
may be worn in the pool to assist with the slippery nature
of tiles.
The Hampstead Rehabilitation Centre
pool complex has significant acoustic problems. As such, clients
are reminded that talking will increase the difficulty of
hearing instructions.
Car parking is available immediately
outside the Hampstead Rehabilitation Centre hydrotherapy complex
for those with special permits. All other users are asked
to use the Main car park. 'After hours' parking outside the
pool complex is permitted by non permit holders.
Parking permits may be obtained by
contacting the Hampstead Rehabilitation Centre Pool Operator.
Comfortable loose fitting clothing
should be worn to general exercise classes. A loose fitting
T-shirt is ideal with comfortable "flat" soled footwear
preferably joggers or sand shoes.
As these classes involve walking outside,
some form of protective head attire is strongly advised.
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