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CHEER Introduction Video

CHEER  Introduction Video

Hi, I’m Mark Abel, associate professor of
kinesiology at the University of Kentucky. I have experience in designing
resistance training programs for a variety of populations. In addition, I’ve
taught a number of academic courses in exercise program design. This video is an
introduction to a series of educational exercise videos to enhance physical
activity in individuals with varied ability levels. This resource is a
product of Project CHEER, a Centers for Disease Control disability and health
branch funded initiative, with partnerships at the Department of
Behavioral Health Division for developmental and intellectual
disabilities, Kentucky Department for Public Health, and the Human Development
Institute at the University of Kentucky. Our goal is to provide you with
strategies and resources to meet the recommended physical activity guidelines,
and achieve the associated health benefits. The physical activity
guidelines are for all of us, but it’s important to remember to be active at
your individual level, and that every bit of movement counts.
Everyone should engage in regular physical activity according to their
ability levels, and should avoid inactivity no matter what limitation or
barrier you might have. Please consult your doctor about the amounts and types
of physical activity that are appropriate for your abilities. And so
now, I’d like to briefly discuss the physical activity guidelines for all
adults, starting with aerobic activity. Regarding aerobic activity, all adults
should should perform at least two and a half hours, that’s about a hundred and
fifty minutes per week, of moderate-intensity aerobic activity.
Moderate intensity is anything that noticeably increases your heart rate.
Examples of that would be brisk walking or wheeling yourself in a wheelchair.
Another way to interpret this recommendation is to perform 30 minutes
of moderate intensity aerobic activity on five days per week. In addition, if you
prefer vigorous-intensity aerobic activity, the recommendation is to
perform about 75 minutes of vigorous intensity aerobic activity. Examples of
this include jogging or playing wheelchair basketball. So you can achieve
this recommend a by performing 20 to 25 minutes of
vigorous intensity aerobic activity on three or more days per week. And vigorous
intensity is defined as anything that noticeably increases your heart rate and
your breathing rate. It’s important to note that you can achieve these
recommendations with a combination of moderate and vigorous intensity
activities. So you might perform maybe three days of moderate intensity
activity and one or two days of vigorous intensity activity. An additional point
is that you should perform this moderate or vigorous intensity activity in 10
minutes or more. And now I’d like to briefly describe the recommendations for
resistance training. Resistance training is defined as any activity of moderate
high intensity that engages major muscle groups in the body. And these muscle
groups include the shoulders, chest, back and legs. Now, the equipment used for some
of these exercises might include typical fitness center equipment like dumbbells
and kettlebells, but some of the equipment that we’re going to use in the
exercise videos include things you can find at home, which might include elastic
tubing, soup cans or milk jugs. There’s a couple important points to note with
regard to strength training. The first is progression. It’s important
that you start with the easiest exercise in a given video, and if you find that to
be too easy, simply move on and perform the next most challenging exercise. The
second point is breathing. We’ll teach you how to breathe and when to inhale
and exhale for each particular exercise, but if you ever forget just remember to
breathe! Next, is listen to your body. With
exercise, there’s good types of pain and there’s bad types of pain. Good pain
includes a mild burn that you might experience during the exercise or some
mild soreness after. But there’s also bad types of pain which might include sharp
pains that you might experience. If you feel sharp pains, please stop performing
the exercise at that time and consult with a healthcare professional. With
regard to the soreness, you should expect some mild soreness for about one to two
days after exercise. And this soreness can often be alleviated with some
light activity, performing stretching or even some foam rolling to help alleviate
that pain. For more information and to learn more about Project CHEER, go to

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