Geriatric Fitness — all lessons
Module 1: Foundations
Introduction to geriatric fitness and the specialist’s rolePhysiology of ageing: sarcopenia, dynapenia, osteopeniaAge-related conditions, multimorbidity and frailtyModule 2: Assessment & Screening
Health screening, risk stratification and medicationsFunctional fitness assessment: SFT, SPPB, TUG, gait speed, gripModule 3: Programming
Principles of programming: FITT-VP, progression, periodisationResistance and power training for sarcopeniaCardiovascular and aerobic conditioningBalance, mobility and fall preventionFlexibility, functional mobility and ADL trainingModule 4: Chronic Conditions
Cardiovascular and pulmonary conditions (HTN, CAD, HF, COPD)Metabolic conditions in older adultsMusculoskeletal: osteoporosis, osteoarthritis, joint replacementNeurological and cognitive: Parkinson’s, stroke, MS, dementiaModule 5: Coaching, Safety & Business
Nutrition, hydration and recovery for older adultsBehavioural coaching, communication and adherenceSafety, emergencies and scope of practiceBusiness, settings and career pathwaysCase studies and sample programme templatesPrinciples of programming: FITT-VP, progression, periodisation
Applying FITT-VP to older adults — frequency, intensity, time, type, volume and progression — with simple periodisation and individualisation.
Learning objectives
- Apply FITT-VP for each component of fitness
- Use RPE scales appropriately
- Progress safely and periodise simply
- Individualise by function and goals
Before this lesson
Why this matters
FITT-VP gives a simple framework to tailor programmes to very diverse older adults.
FITT-VP
| Component | Frequency | Intensity | Time/volume | Type |
|---|---|---|---|---|
| Aerobic | 3–7 days | RPE 5–6 (moderate) | 150–300 min/week | Walking, cycling, water |
| Resistance | 2–3 days [fragala2019] | Moderate–high | 1–3 sets, 6–12 reps | Machines, free weights, bands |
| Balance | 3+ days [bull2020] | Challenging but safe | 10–20 min | Static and dynamic |
| Flexibility | 2+ days | Mild tension | 30–60 s per stretch | Major muscle groups |
Guidance: ACSM [chodzko2009], ICFSR [izquierdo2021].
Progression
Start low, go slow — but do progress. Typical cycle: 3 weeks building, 1 easier week.
Common mistakes and misconceptions
Case study
A 70-year-old starts with 2 sets of 10 at RPE 5, progressing to 3 sets of 8 at RPE 7 over 12 weeks, with a lighter week every fourth week.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Principles of programming: FITT-VP, progression, periodisation
geriatric exercise specialists and physiotherapists (search)
You will understand: principles of programming: fitt-vp, progression, periodisation
Why: Clinician-led content; verify the specific video.
Exercise for healthy ageing
geriatric medicine educators (search)
You will understand: why exercise matters in later life
Why: Clinical overview.
Knowledge check
Knowledge check · 0/5
1. ACSM moderate intensity for older adults on a 0–10 scale is…
2. WHO recommends older adults include balance training…
3. Resistance training frequency is typically…
4. A safe progression is…
5. Individualisation should consider…
Short-answer & application questions
- Write a FITT-VP plan for an older client.
- Plan a 12-week periodised programme.
- Explain RPE to an older adult.
Key takeaways
- Aerobic: 150–300 min/week moderate; strength 2–3 days; balance on 3+ days for those at falls risk.
- Use RPE (moderate 5–6, vigorous 7–8 on a 0–10 scale).
- Progress volume, then intensity; allow longer adaptation periods.
- Simple periodisation with periodic easier weeks helps adherence and recovery.
Connected topics
Resistance and power training for sarcopenia
geriatric fitnessCardiovascular and aerobic conditioning
geriatric fitnessBalance, mobility and fall prevention
References
- Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, et al. (2009). American College of Sports Medicine position stand: exercise and physical activity for older adults. Medicine & Science in Sports & Exercise, 41(7):1510–1530. Position stand check pending
- Bull FC, Al-Ansari SS, Biddle S, et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24):1451–1462. doi:10.1136/bjsports-2020-102955 Guideline check pending
- Fragala MS, Cadore EL, Dorgo S, et al. (2019). Resistance training for older adults: position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8):2019–2052. Position stand check pending
- Izquierdo M, Merchant RA, Morley JE, et al. (2021). International exercise recommendations in older adults (ICFSR): expert consensus guidelines. Journal of Nutrition, Health & Aging, 25(7):824–853. Guideline check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.