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Pre- and Post-SHE Check-ins

To administer the Timed Up and Go test:  Equipment needs—stopwatch; tape; chair. 1. Place a piece of tape on the floor three meters (118 inches) away from the arm chair. 2. Begin the test with the participant sitting in an arm chair, with the participant’s back resting on the back of the chair. 3. Instruct the participant: “On the word GO you will stand up, walk to the line on the floor, turn around and walk back to the chair and sit down. Walk at your regular pace.” 4. Start timing on the word “GO” and stop timing when the participant is seated with the participant’s back resting on the back of the chair.

Normal healthy older adults typically complete the Timed Up and Go test in 10 seconds or less, while older adults with limited mobility may take up to two minutes. The results should be interpreted as follows: ► <10 seconds, normal ► <20 seconds, good mobility, can go out alone, mobile without a gait aid ► <30 seconds, problems, cannot go outside alone, requires a gait aid The time to complete the Timed Up and Go test may change over time but results from the test are correlated with gait speed, balance, functional level, and the ability to go out. A cut off score of greater than or equal to 14 seconds was shown to predict high risk of falls in communitydwelling older adults. Scores of greater than 30 seconds correspond with functional dependence.

Cardiovascular Step Test The stronger the heart is, the more blood it can pump through the body with every beat, and with less strain. This is known as cardiovascular or aerobic fitness or aerobic fitness. Often individuals focusing on exercise and nutrition get so caught up in weight loss that they don’t notice how their cardiovascular health is improving—yet heart disease is the leading cause of death in women, particularly those age 65 and older. Cardiovascular health is an important health indicator that refers to the ability of the circulatory and respiratory systems to supply oxygen during physical activity. Individuals with higher levels of cardiovascular fitness have a lower risk of all-cause mortality, coronary heart disease and cardiovascular disease compared to individuals with lower levels of cardiovascular fitness. The cardiovascular step test is an exercise stress test that measures recovery heart rate. Repeated measurements from this test allow participants to effectively measure improvements in their cardiovascular fitness level. As a participant’s fitness levels improve, their recovery heart rate will decrease.

Check In/Out; Page 14

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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