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CARE – staff

Overview

FiTC and Macmillan Cancer Support have been working in partnership to provide men and women from across Nottinghamshire, on their cancer survivorship pathway with rehabilitation exercise opportunities. Cancer And Rehabilitation Exercise (CARE) was established in March 2015, funded by Macmillan Cancer Support.

Manager:

Emma Trent

The criteria for referrals onto CARE is that service users must be a cancer patient, pre or post treatment.
Health professionals normally refer clients onto the programme ie CNS, BUPA, GP, Occupational Health Consultant, Oncologist, Physiotherapist, Practice Nurse, Psychologist, Radiographer.
Participants may also refer themselves onto the programme as well, however if they are still receiving hospital based treatment then we would require a referral from their GP.

Sessions

Women:

There are two weekly women’s sessions, Monday and Saturday 10.00am – 11.30am.

Men:

The men’s session is on a Tuesday 5.30pm – 7.00pm.

The Portland Centre

Muskham Street
Nottingham
NG2 2HE

Tel: 0115 859 9968

  • Gym cardio
  • Gym easyline
  • Gym functional area
  • Gym resistance
  • Dance studio
  • Main sports hall
  • Ancillary sports hall
  • Meeting room (consultations)
  • Waiting area Nr. Macmillan table (group talk)

Delivery

Refer to CARE Session Plans 1 – 10, below

Sessions last for 90 minutes, with the whole session being dedicated to physical activity/exercise. There is the option of individual or group discussions around topics of interest should anyone need support with anything else such as hair and make-up, swimwear, and gardening. The sessions have developed into a set pattern of three areas focussing on different forms of exercise:

  • First 30 minutes – cardiovascular exercise in the gym
  • Middle 30 minutes – muscular strength/endurance through circuits or class in the studio or sports hall, including resistance training
  • Last 30 minutes – motor skills through playing sports such as badminton, short tennis, table tennis and occasionally walking football/netball

Participants have a full menu of activities to choose from which are normally delivered in the last 30 minutes of the session. This has included: badminton, tennis, table tennis, Zumba, walking netball, walking football, among others.

Case Studies/Media

Session Plans

Cardio Intervals

Circuits overview:

Cardio Interval Session
30-minute interval session done on cardio kit

Equipment needed:

  • Treadmills
  • Bikes
  • Rowers
  • Cross Trainers
  • Stair Master

Warm up – 10 minutes on cardio equipment then stretches.

Interval session in Cardio Gym.

Participants to choose a piece of equipment suitable to their ability.

SetTrainRestTrainRestTrainRestTrainRest
120s20s30s30s40s40s60s60s
220s20s20s20s20s20s20s20s
320s20s30s30s40s40s60s60s

Following cardio session participants directed to Easyline Gym for low intensity resistance work.

Core and Upper Body

Circuits overview:

Participants numbered 1 to 3 and take up start positions on the relevant row. Move forward a cone after each minute. When all 3 rows are complete the exercise changes on rows 1 and 2 the ones stated.

15 participants max (Studio)
Add extra row if more than 15 in the sports hall.

1 minute each station.

Equipment needed:

  • Cones
  • 2 – 3kg DBs
  • Badminton racquets & table tennis bats
  • Shuttlecock and ping pong ball

Warm up – 10 minutes on cardio equipment then stretches

Row 1

0 0 0 0 0

Core (Mats)

  • Supermans
  • Crunches
  • Hyper Extensions
  • Plank
  • Alternating Leg Lifts

Alternative

  • Bridges, Wall Squats, Donkeys or Doggys
  • Plank, Side Plank, Leg Lifts
  • Donkey Kicks (rear), Doggy Kicks (side)
  • Wall Plank, Wall Squats
  • Standing High Knees

Row 2

0 0 0 0 0

MSE (DBs)

  • DB Front Raisers
  • DB Arm Curls
  • DB Lat Raisers
  • DB Punches
  • DB Upright row

Alternative

  • Replace weight for TheraBand

Row 3

0 0 0 0 0

 

0 0 0 0 0

CV

  • Walk
  • Skips
  • Side Steps
  • Jog
  • Combination of above

Alternative

Rows – Swiss Ball and Legs

Circuits overview:

Participants numbered 1 to 3 and take up start positions on the relevant row. Move forward a cone after each minute. When all 3 rows are complete the exercise changes on rows 1 and 2 the ones stated.

15 participants max (Studio)
Add extra row if more than 15 in sports hall.

1 minute each station.

Equipment needed:

  • Cones
  • 2 – 3kg DBs
  • Badminton racquets & table tennis bats
  • Shuttlecock and ping pong ball

Warm up – 10 minutes on cardio equipment then stretches.

Row 1

0 0 0 0 0

Core (Swiss Ball)

  1. Bent Knee Leg Lifts
  2. Crunches
  3. Straight Leg Lifts
  4. Wall Squats
  5. Hyper Extensions

Row 2

0 0 0 0 0

MSE (DBs)

  1. DB Leg Squats
  2. DB Lunges
  3. DB Oblique’s Leg Lifts
  4. DB Calf Raises
  5. Heel Taps

Row 3

0 0 0 0 0

 

0 0 0 0 0

CV

  1. Walk/Jog
  2. Spotty Dogs
  3. Star Jumps
  4. Step Backs
  5. High Knees

Rows – Core and Upper Body

Circuits overview:

Participants numbered 1 to 3 and take up start positions on the relevant row. Move forward a cone after each minute. When all 3 rows are complete the exercise changes on rows 1 and 2 the ones stated.

15 participants max (Studio)
Add extra row if more than 15 in sports hall.

1 minute each station.

Equipment needed:

  • Cones
  • 2 – 3kg DBs
  • Badminton racquets & table tennis bats
  • Shuttlecock and ping pong ball

Warm up – 10 minutes on cardio equipment then stretches

Row 1

0 0 0 0 0

Core (Mats)

  • Supermans
  • Crunches
  • Hyper Extensions
  • Plank
  • Alternating Leg Lifts

Alternative

  • Bridges, Wall Squats, Donkeys or Doggys
  • Plank, Side Plank, Leg Lifts
  • Donkey Kicks (rear), Doggy Kicks (side)
  • Wall Plank, Wall Squats
  • Standing High Knees

Row 2

0 0 0 0 0

MSE (DBs)

  • DB Front Raisers
  • DB Arm Curls
  • DB Lat Raisers
  • DB Punches
  • DB Upright row

Row 3

0 0 0 0 0

 

0 0 0 0 0

CV

  • Walk
  • Skips
  • Side Steps
  • Jog
  • Combination of above

Simple Circuit – Upper Body

Circuits overview:

In pairs.
Traditional circuit with participants performing up to 1 minute of exercise at each station before moving on. Done in pairs so after each station participant has a rest before moving on.

Good for 16 (or more if no. of stations is increased).

Equipment needed:

  • Cones
  • 3kg DBs
  • Mats
  • Medicine ball
  • Bench or step for dips
  • Badminton racquets & table tennis bats
  • Shuttlecock and ping pong ball

Warm up – Easyline Gym 5.30 – 6.00.

2 x 15 – 20 reps on all kits – keep rotating.

Stretches.

Sports Hall 6.00 – 6.30 (Half hall needed)

In pairs – 1 resting then change
1 minute at each station
Total time for circuit = 30 minutes

Sports Hall 6.30 – 6.50
Free play
Badminton x 2
Table Tennis x 1

Sports Hall 6.50 – 7.00
Stretches

Cardio

Circuits overview:

Squares circuit

No of participants suitable for = 12 – 16.
In pairs, 1 performs exercise in middle of square, the other does the med ball relay on the outer. For additional numbers, double on the med ball cone.

Equipment needed:

  • Cones x 12
  • Mats x 4 or 5
  • Med ball x 2 (or DBs)
  • Badminton racquets x 4
  • Tennis racquets x 4
  • Shuttlecock and tennis ball

Warm up – Gym 10.00 – 10.30.

  • 10 mins on any CV. RPE 4 – 5
  • Stretches
  • 20 mins intervals on CV (see session plan 1a) . 20 secs fast pace followed by 20 secs slow pace. 3 to 4 sets (RPE 7 – 8 on fast pace)

Ancil Hall 10.30 – 11.00

Outer

Run with med ball and pass to person on next cone.

Inner

1st Set – Squats = 30 secs
2nd Set – Star Jumps 45 secs
3rd Set – Lunges 45 secs
4th Set – Plank 60 secs

Total time for circuit = 30 minutes

Ancil Hall 11.00 – 11.25
Free play
Badminton x 1
Table Tennis x 1

Ancil Hall 11.25 – 11.30
Stretches

Simple Circuit – Legs

Circuits overview:

In pairs.
Traditional circuit with participants performing up to 1 minute of exercise at each station before moving on. Done in pairs so after each station participant has a rest before moving on.

Good for 16 (or more if no. of stations is increased).

Equipment needed:

  • Cones
  • 3kg DBs
  • Mats
  • Medicine ball
  • Bench or step for dips
  • Badminton racquets & table tennis bats
  • Shuttlecock and ping pong ball

Warm up – Easyline Gym 5.30 – 6.00.

2 x 15 – 20 reps on all kits – keep rotating.

Stretches.

Sports Hall 6.00 – 6.30 (half hall needed)

In pairs – 1 resting then change.
1 minute at each station.
Total time for Circuit = 30 minutes.

Sports Hall 6.30 – 6.50
Free play
Badminton x 2
Table Tennis x 1

Sports Hall 6.50 – 7.00
Stretches

Cardio

Circuits overview:

Rows circuit. Participants numbered 1 to 3 and take up start positions on the relevant row. Move forward a cone after each minute. When all 3 rows are complete the exercise changes on rows 1 and 2 the ones stated.

1 minute each station.

Equipment needed:

  • Cones
  • 2 – 3kg DBs
  • Badminton racquets & table tennis bats
  • Shuttlecock and ping pong ball

Warm up

10 minutes on cardio equipment.

Stretches.

Studio

1 minute at each station.

Total time for circuit = 30 minutes.

Sports Hall 6.30 – 6.50
Free play
Badminton x 2
Table Tennis x 1

Sports Hall 6.50 – 7.00
Stretches

Upper Body

Circuits overview:

In pairs.
Traditional circuit with participants performing up to 1 minute of exercise at each station before moving on. Done in pairs so after each station participant has a rest before moving on.

Good for 16 (or more if no. of stations is increased).

Equipment needed:

  • Cones
  • 3kg DBs
  • Mats
  • TheraBands
  • Bench or step for dips
  • Badminton racquets & table tennis bats
  • Shuttlecock and ping pong ball

Warm up – Cardio 5.30 – 6.00.

  • 10 minutes RPE 4 – 5 then stretch
  • 15 minutes RPE 6 – 7 (cancer status depending)

Sports Hall 6.00-6.30 (half hall needed)

In pairs – 1 resting then change
1 minute at each station
Total time for circuit = 30 minutes

Sports Hall 6.30 – 6.50
Free play
Badminton x 2
Table Tennis x 1

Sports Hall 6.50 – 7.00
Stretches

Core

Circuits overview:

In pairs.
Traditional circuit with participants performing up to 1 minute of exercise at each station before moving on. Done in pairs so after each station participant has a rest before moving on.

Good for 16 (or more if no. of stations is increased).

Equipment needed:

  • Cones
  • Mats
  • Badminton racquets & table tennis bats
  • Shuttlecock and ping pong ball

Warm up – Cardio 5.30 – 6.00

  • 10 minutes RPE 4 – 5 then stretch
  • 15 minutes RPE 6 – 7 (cancer status depending)

Sports Hall 6.00 – 6.30 (half hall needed)

In pairs – 1 resting then change
1 minute at each station
Total time for Circuit = 30 minutes

Sports Hall 6.30 – 6.50
Free play
Badminton x 2
Table Tennis x 1

Sports Hall 6.50 – 7.00
Stretches

Staff Considerations