Weight Training — Not Just For The Physical

An Approach To Weight Training For The Disabled

By Danette M. Krieger

Participants take instructions in the S.R.J.C. weight training program for the disabled.
Nine females and four males are enrolled in the program.

Introduction

With fitness at its peak in the United States it is not unlikely that a weight training program would be a big success. What is unlikely is the tremendous response we have had from a Dance, Fitness and Weight Training program for the disabled. Ours is the third such program provided by a Special Recreation Association in the Northern Illinois area. Since more people, particularly females, are into weight training, why not the disabled?

The satisfaction that can be achieved through a weight training program is unsurpassed by few other non-sport fitness programs. This satisfaction comes from lifting heavier weights during the program and using this new strength outside the program. The participants may also see and feel changes in their muscle size and strength. Along with this newly acquired satisfaction, they also develop greater confidence in their abilities.

The Special Recreation of Joliet and Channahon offers this Dance, Fitness and Weight Training program to participants of all disabilities as long as they are 15 years of age or older. There are nine females and four males in the program ranging in age from 15 to 36. I have designed this weight training program for the disabled as follows.

Starting Point

Testing is an important aspect of the program. Each participant is individually tested on the exercise stations to determine his or her maximum lifting power. The amount of weight one can lift at each station is recorded and an individual program is designed from this information.

In order to keep efficient records of the programs and participants' progress, everyone was weighed and measured on the first day. Measurement is a useful tool for two reasons:

1. It shows where the improvement is needed; and

2. When the improvement has been achieved.

Measurement involves individual muscle size as well as maximum lifting capabilities.

Program Components

The participants not only strengthen their muscles, they also expand their mental capabilities. Each week two new muscles are learned. They learn where the muscle is located, what it feels like, what its name is and then they put that muscle to work. Review of all the muscles learned is ongoing particularly while they are using a specific muscle.

The next part of the program is devoted to learning a different dance routine. Square, disco and aerobic dances along with some yoga positions are used to increase flexibility. This part of the program is also important because weight training alone is not aerobic. A thorough warm-up period always precedes the weight training to prevent injury and strain.

We have now come to the nucleus of the program, weight training. Individual programs are designed for each participant based on his or her needs. These are patterned from the testing results. Two basic types of programs are incorporated here:

1. Endurance training concentrates mainly on using light weights with a high number of repetitions; this type of program is recommended for most of the females.

Sally DeSandre exercises arm and shoulder muscles in the S.R.J.C. program.

2. Lifting heavy weights with a low number of repetitions mainly affects muscle size; this type of program is recommended for most of the men.

Both types of programs help to increase muscle strength. Certain individuals use a combination of both of these programs for maximum results.

Safety Precautions

Safety precautions are as follows. A thorough explanation of what weight training is and why it is so important to pay attention to the staff is a must. A 3 to 1 participant to staff ratio is suggested for two reasons:

1. Only one person can lift the weights at a time.

2. Close supervision is pertinent to proper lifting and consequently

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Illinois Parks and Recreation 17 November/December 1983

avoiding injury.

The use of weight machines is highly recommended versus free weights for obvious reasons. A complete warm-up and cool-down is essential to proper weight training. The supervisor of the program must have an in-depth knowledge of weight training to be able to effectively train the staff and supervise the participants.

Conclusions

This program and the others like it are just the beginning of a blossoming fitness craze for the disabled. We should be seeing more fitness orientated programs being offered for the disabled. The mental and physical satisfaction that can be derived from weight training is as great for the disabled as it is for any other person. Weight training and other programs like it are just the beginning of the fitness explosion — fitness for the disabled.

ABOUT THE AUTHOR:

Danette M. Krieger has worked for Special Recreation of Joliet and Channahon since June of 1982 as a Program Specialist. She received her bachelors degree in Therapeutic Recreation from Southern Illinois University.

Illinois Parks and Recreation 25 November/December 1983