INSTRUCTOR RESOURCES

BEFORE:PLAN

Preparing for your program is the beginning of everyone's success!

We want to support your success with a few resources and ideas. You know your community best and what your community needs so you can use our resources as they are, or you can use them as inspiration! 

  • Where is the best place to offer LIFT? Do you have the equipment you need?

  • How can you access participants with the greatest need?

  • Who do you know has the greatest social media presence to help spread the word?

  • Where can you post a flyer to let people know about your upcoming program? 

Click here to register your LIFT Program 
Complete after planning and recruiting for your program!

The materials below are made for your ease - click and download

Materials: Participant Recruitment

Recruitment Flyers:
Adaptable recruitment flyers for advertising LIFT in your communities.

Physical Activity Guidelines for Americans - Older Adults Flyer:
Encourage your community and participants to achieve the guidelines by posting this flyer in your community

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LIFT In Functions of Daily Living:
This document shows the benefits of the different exercises in activities of daily living. 

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Recruitment Content:
Stuck on ideas for how to communicate LIFT? Click on this adaptable document for text you can use in newspapers, newsletters, and other social media platforms. 

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Materials: Prior to Running the Program

Potential Partnerships & Incentives Document:
Need ideas of who to partner with for LIFT? See this document with examples of partnerships and incentives for why they would want to partner with you!

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Equipment List & Purchasing Information Document:
This document gives an estimate of equipment needed and cost of equipment (prices may change slightly).  

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Session-by-Session Guide for Class Instructors:
A comprehensive guide for each of the class session in LIFT - including session objectives, preparation, session outlines, nutrition basics, group activities, and homework and reminders. 

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Safety Document for Leading Older Adults:
This document helps you take into consideration the safety of the Older Adults in your LIFT classes. Get tips on how to lead a more safe class. 

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Online Delivery:
Offering your LIFT program online? All the registration materials are in one link (here). Please pay special attention to the Safety Cues document, too. 

 

AFTER:EVALUATE

BEFORE:PLAN

DURING:DELIVERY

 
 
 

DURING:DELIVERY

Orientation prepares each individual for LIFT. 

During orientation you will collect paperwork and data. Consent forms, health screening and functional fitness information will be collected.

  • Are your participants healthy enough to participate in LIFT?

  • Do you have informed consent from participants to be part of data collection for LIFT research?

  • Do your participants want to see their baseline and post program functional fitness scores and changes as the LIFT program progresses?


Slide deck for participant orientation!

LIFT Orientation Powerpoint.jpg

Complete the Pre-Program Survey and Pre-Program Functional Fitness assessment.
We prefer for you to use the Qualtrics survey link, however, a PDF document is available if you want to mail the survey and assessment to us. 

Pre-Program Survey:
- Qualtrics Survey
-PDF Document

Pre-Program Functional Fitness Assessment:
- Qualtrics Survey
-PDF Document

Keep these documents for your records.
Each of your participants must fill out a Participant Consent form, a PARQ+ form, and a Physician Authorization form prior to orientation. Collect these documents during orientation.

Each of the 16 LIFT classes are unique and engaging!

All 16 LIFT classes are outlined in the LIFT Program Manual  The design of classes is evidence-based, pulling from social psychology and exercise science.

  • 8 Core Strength Training Exercises

  • Group Dynamics to facilitate communication and help form relationships 

  • Promotion of increased fruit and vegetable consumption

  • Encouragement to get out and move, 150 minutes of moderate activity or 75 minutes of vigorous activity each week

Process Evaluation:

Every session be sure to fill out the Process Evaluation. Tell us how you modified LIFT during each session to make it work best for your group!

Process Evaluation:
- Qualtrics Survey
- PDF Document

 

We prefer for you to use the Qualtrics survey link, however, a PDF document is available if you want to mail the process evaluations to us. 

HOT TIP: Bookmark this page so you can fill out the Process Evaluation every session!

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Materials for Instructors - During the Program 

Group Cohesion Tactics Document:
Create group cohesion with goal setting strategies and introduction games listed in this document. 

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Session-by-Session Guide for Class Instructors:
A comprehensive guide for each of the class session in LIFT - including session objectives, preparation, session outlines, nutrition basics, group activities, and homework and reminders. 

Session-by-Session Guide for Instructors picture.PNG

Do(s) and Don't(s) of the Core LIFT Exercises:
Make sure your participants are doing the exercises correctly! For each of the core 13 exercises do and don'ts are listed so common mistakes can be avoided. 

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Exercise and Warm Up Modifications:
Potential modifications for LIFT exercises for ease. 

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If-Then Statements Document:
If-then statements for what is safe to do during exercises and how to progress through the LIFT exercises if you need something more challenging. 

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LIFT+ Exercises:
Modifications for increased difficulty. Click here to see the video examples

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Physical Activity Break - Cardio Pyramid:
Step-by-step instructions for a 5 minute cardiovascular warmup before your strength training classes. 

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Session-by-Session Breakdown of Group Dynamics Strategies Used in Each LIFT Session: 
Learn what evidence-based strategies are used for each LIFT session. 

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Usable Instagram Posts:
Need ideas for Instagram posts to promote healthy habits during the LIFT program? We have created 16 Instagram posts that you can post on your account! Use the arrows to click through the posts and post them consecutively for 16 days (each one aligns with the theme of the week)!

To play, press and hold the enter key. To stop, release the enter key.

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These resources are for participants to use and keep! 

Fruit, Vegetable, and Activity Tracker:

Ask participants to bring this form to each class so you can track progress, encourage improvements and celebrate their positive changes! This form is designed for speed and ease of use for Older Adults. 

Exercise Flip Chart:

Either print this document or email this document to participants so they have a guide for the core LIFT exercises. Having this guide will allow them to practice the exercises at home!

LIFT2020_8+5 Flip Chart_4.17.2020_SS_jpe

HOT TIP:
Have your participants bring this every class session so you can track their progress!

 
 
 
 

AFTER:EVALUATE

Directly after the program, complete the Post-Program Survey and Post-Program Functional Fitness Assessment! 

Post-Program Survey:
- Qualtrics Survey
- PDF Document

Post- Program Functional Fitness Assessment:
- Qualtrics Survey
- PDF Document

We prefer for you to use the Qualtrics survey link, however, a PDF document is available if you want to mail the survey and assessment to us. 

6-Month follow up data collection helps solidify relationships and measure impact!

We want to know who has continued to move and who hasn't. Participants often want to track their progress formally and are motivated to continue moving when they can see their results change.

  • Which areas of functional fitness show the greatest improvements? 

  • Did people who attended more classes see more progress?

  • Are there any supportive relationships formed during LIFT that are supporting participants to continue moving?

  • Did participants change their fruit and vegetable consumption?

6-Month Functional Fitness Assessment:
- Qualtrics Survey
- PDF Document

Complete these two forms at the 6 month follow-up! (6 months after finishing the 8-week program) 

6-Month Survey:
- Qualtrics Survey
- PDF Document

 

We prefer for you to use the Qualtrics survey link, however, a PDF document is available if you want to mail the survey and assessment to us. 

 
 
 

EXAMPLE FULL LIFT CLASS

FUNCTIONAL FITNESS ASSESSMENT TUTORIAL

BEGINNER: Click on the links below to view the exercise clip tutorials.
(the links are attached to the underlined exercises below


LIFT EXERCISES: Participants must complete the exercises below over the course of 16, 1-hour sessions before they can complete the LIFT+ Exercises. These exercises must be done in this exact order every time.
Goal: Complete 2 sets of 10 repetitions within each hour of LIFT. 

Warm-up: (Example)

-Cardio pyramid

Strength:

Exercise 1: -Wide-leg squat

Exercise 2: -Standing leg curl

Exercise 3: -Knee extension

Exercise 4: -Side hip raise

Exercise 5: -Biceps curls

Exercise 6: -Overhead press

Exercise 7: -Bent over fly

Exercise 8: -Toe Stand 

Cool down:

Stretch 1: Tree Pose 

Stretch 2: Seated figure Four 

Stretch 3: Pyramid Pose

Stretch 4: Half Moon Pose 

Stretch 5: Back Scratch Stretch 

INTERMEDIATE/ADVANCED: Click on the links below to view the exercise clip tutorials.
(the links are attached to the underlined exercises below)


LIFT+ EXERCISES: Participants can complete the following exercises once they have successfully completed the Beginner LIFT program. These exercises are for more physically advanced participants. Delivery agents can choose any 8 exercises to create a full LIFT+ session. 

 

Everything is managed in Qualtrics, but if you prefer paper copies you can return data documents to:

Samantha Harden
1981 Kraft Dr.

Integrated Life Sciences Building

Mail Code 0913

Blacksburg, VA 24060

 

Looking to Train Others to Facilitate LIFT?

If you are an Administrator
you can train:

Extension Agents

Master Food Volunteers

Previous LIFT Participants

If you are a trained Extension Agent you can train:

Master Food Volunteers

Previous LIFT Participants

Trained Master Food Volunteers cannot train anyone -
talk to your agent and see about co-hosting!

Look below for more information!

TRAINING
MANAGEMENT

Training Preparation:
1) Read through the Training Checklist
2) Register your Training
3) Download Training PowerPoint
4) Have participants take Pre-Training Survey prior to starting training

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Pre-Training Survey:
- Qualtrics Survey
-PDF Document

Post-Training Survey:
- Qualtrics Survey
-PDF Document

Content Assessment:
- Qualtrics Survey
-PDF Document

We prefer for you to use the Qualtrics survey link, however, a PDF document is available if you want to mail the surveys to us. 

Post Training:
1) Make sure participants take the Content Assessment 
2) Fill out Post-Training Survey immediately after the training session
2) Hand out Post-Training Checklist to instructors 

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All LIFT material is under copyright. Please cite:

Harden SM, Wilson ML, Estabrooks PA, and Members of the Physical Activity Leadership Team of Virginia Cooperative Extension. (2018). Lifelong Improvements through Fitness Together Program Manual. Blacksburg, VA: Virginia Tech.