April Boulter, MS. Exercise & Fall Prevention. How to Get Your CE Certificates. Webinars on Demand, 2017
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1 Exercise & Fall Prevention April Boulter, MS Working on PhD in Rehab Science at University of Illinois/Chicago Master s Degree in Sports Medicine Fitness & Aquatics Coordinator at Loyola University, Chicago Certified by ACSM, ACE, AFAA & Yogafit Certified lifeguard & CPR Instructor How to Get Your CE Certificates View the complete webinar Make sure your printer is on Log on to our website: Click on Administration Click on Webinar on Demand Certificates Complete all required fields & click submit Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs. reserved. 1
2 Learning Objectives (5) After viewing this webinar you will be able to: Identify how we remain balanced Explain the different systems within the body that are used for balance Describe the goals of a balance training program List program considerations for a balance training program Provide program progressions for a balance training program How We Remain Balanced Somatasensory System Visual System Vestibular System Somatosensory System Primary system when surface is stable and smooth Receptors in the skin Muscle sense Kinesthesic awareness reserved. 2
3 Visual System Relationship of head and eyes to surrounding objects Primary support system when surface is unstable It becomes faulty in the dark or with advancing age Vestibular System Head position and movement in relation to gravity Clears up conflicting information from other two systems Balance Strategies 1) Ankle Strategy; 2) Hip Strategy; 3) Step Strategy reserved. 3
4 Training Ankle Strategy Training Ankle Strategy: Heel & toe raises Challenges: Throw & catch a ball Dribble a ball Bat a balloon Controlled pushes/pulls Training Hip Strategy: Shoulders & hips move in opposite directions reserved. 4
5 Training Step Strategy Have participant lean forward from ankles, then from hip and finally step out to remain balanced Goals of Balance Training Teach to identify most stable position Identify to sense imbalance React and recover from imbalance Recovering from a fall Assessing Balance: One Leg Stand Time how long client can stand on one leg reserved. 5
6 Assessing Balance: Walkie-talkie Test While walking with your client, engage them in conversation or point out something to look at If they stop to respond, or to look at an object, they are not able to divide their attention between multiple tasks Program Considerations Safety Environment Support Concise directions Addressing Proximal to distal weakness Small frequent balance sessions Program Progressions 1. Somatosensory challenges 1. Seated stabilization 2. Standing stabilization 2. Visual system challenges 3. Vestibular system challenges reserved. 6
7 1) Somatosensory Challenges: Seated Progressions On chair On chair with inflatable disc Bosu ball Swiss ball in corner of room Swiss ball Double Arm Raise Airplanes reserved. 7
8 Leg Lifts Arm & Leg Lifts Teaching Weight Shifting reserved. 8
9 Balloon Challenge Drill Group Balloon Activities Somatosensory Challenges: Standing Progressions reserved. 9
10 Tandem Stand Challenges: Throw & catch a ball Dribble a ball Bat a balloon Controlled pushes/pulls Dynamic Stands Single or Double leg Multi-directional reaches Knee lifts Arm pendulums Arm figure 8s Any of the above on an inflatable disc or foam roller One Leg Stand Challenges: Throw & catch a ball Dribble a ball Bat a balloon Controlled pushes/pulls reserved. 10
11 One Legged Stand (Advanced) Challenges: Throw & catch a ball Dribble a ball Bat a balloon Controlled pushes/pulls One leg stand, unstable surface Try it with a foot on an inflatable disc, foam roller or bosu ball Add controlled pushes, pulls Always spot the client if needed Group Activity 1-leg stand, unstable surface reserved. 11
12 Toe & Heel Touches Forward, Side, Backward Single Leg Dynamic Stands Swing opposite leg forward and back Single leg figure 8s Arm & leg multidirectional reaches Advanced: Any of the above on a Bosu, inflatable disc, foam roller Stable to unstable surfaces Challenges: Throw & catch a ball Dribble a ball Bat a balloon Controlled pushes/pulls reserved. 12
13 Tall Kneeling Drills Try any of the prior variations while kneeling on an unstable surface Too unsteady? Try kneeling on a chair! Swiss ball Balance disc Bosu Ball Med ball 2) Visual system challenges Any of the previous variations can be done with one, or both eyes shut Provide support & spot as necessary 3) Vestibular system challenges Any of the previous exercises can be done with the head tilted back, or rotated side to side reserved. 13
14 Chair Reach: Transfer an object from side to side Swiss Ball Rocking Rock forward and backward on Swiss ball Use Music, clapping, or metronome to create rhythm Clock Drills Seated & Standing 2:00 9:00 12:00 10:00 3:00 12:00 reserved. 14
15 Advanced: Bosu Ball Drills Single leg stand on unstable surface with weight shift Multi-sensory Activities reserved. 15
16 Swiss Ball Push-pull Copy Cat Hot potato With a balloon, with a med ball reserved. 16
17 Backward Pass With a balloon, on a stable surface Backward Pass With med ball, on unstable surface Stepping Stone Drills reserved. 17
18 Obstacle Course Drills Walking the Gauntlet: Design Add challenges, obstacles as well Walking the Gauntlet: Practice reserved. 18
19 DEPTH PERCEPTION Stepping On/Off Various Heights Depth Perception Drill How to Get Your CE Certificates View the complete webinar Make sure your printer is on Log on to our website: Click on Administration Click on Webinar on Demand Certificates Complete all required fields & click submit Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs. reserved. 19
20 Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS or NSCA Question 1 Which of the following is not a system within the body that helps us with balance? A. Somatosensory B. Cerebellar C. Visual D. Vestibular Question 2 What is the primary support system when surfaces are unstable? A. Somatosensory B. Cerebellar C. Visual D. Vestibular Question 3 Which of the following is not a goal of balance training? A. Teach to identify the most unstable position B. Identify to sense imbalance C. React and recover from imbalance D. Recover from a fall reserved. 20
21 Question 4 True or False When reviewing program considerations, the trainer should address problems and weakness from proximal to distal. Question 5 Which system should be challenged first in a program progression for balance training? A. Somatosensory B. Cerebellar C. Visual D. Vestibular 1. B 2. C 3. A 4. True 5. A Correct Your Work: Answer Key Make sure to keep this assessment with your other recertification documents for 4 years. Questions about any answer? us at: info@exerciseetc.com reserved. 21
22 PLEASE NOTE: Remember to complete this webinar and print the certificate by December 31 of this year. Certificates with next year s date may not be accepted by your credentialing organization. NOTES NOTES reserved. 22
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15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs
Foundation Lower Body A (60 min)
Foundation Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction
Foundation Upper Body A (60 min)
Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)