Functional Power in Older Adults. What is Functional Training? Function means different things to different people.
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1 The Vibrant Senior: Putting the FUN in Functional Basic ADLs Dressing Eating Ambulating Hygiene Toileting Activities of Daily Living (ADL) Advanced ADLs Shopping Housework Accounting Food preparation Transportation Maintaining & increasing ADL is one of the prime objectives of exercise for seniors What is Functional Training? Function means different things to different people. Essential functional training goals: Improve performance and reduce the risk of injury. To start, assess client s level of functional capacity. Build a foundation of core strength. Add intensity and correct compensations. Find exercises that accelerate and decelerate movement both with and without resistance. Integrate movements of upper body, lower body and core. Functional Power in Older Adults The preponderance of current research is showing the benefit of power training for seniors. Systematic review that found both strength and power training were effective for improving functional tasks, but power training was more effective. Power training should be preceded by a preparatory phase to improve technique and confidence. Recommendation: 1 3 sets of % 1RM Journal of Gerontology 2015 International Journal of Exercise Science 2009 Functional Training: Train Movements, Not Muscles Specific joints and individual muscles do not work in isolation and should not be trained in isolation. Functional Movement Patterns: Locomotion: Walking, running Level Changes: Squats, lunges, deadlifts Pushing & pulling: Punching, throwing, rowing Rotation: Explosive strength Exercise Squat Lunge Deadlift Push Pull Rotate Practical Applications for Senior Fitness Programs Functional Activity Getting out of a chair, off of toilet Getting out of bathtub Picking up laundry basket or a child Pushing a lawnmower or revolving door Raking leaves, removing clothes from dryer Shoveling snow, grabbing purse from backseat rights reserved. 1
2 Improving Function: Start by Assessing/Screening Assess heart health Understand orthopedic history Screen for prescription meds Determine need for physician release Observational movement screen: Walk across the room Step over an object on the floor Get in and out of a chair Bend over to pick something off the floor Strength Training for Fall Prevention? The body of current research is showing that fall risk increases with: Weak core Weak quadriceps Weak hamstrings Inability to decelerate Weight Shifting Drills Stand on stable or unstable object & try level changes Level changes include squats, lunges, deadlifts or hip-hinges. Weight Shift with Hand to Eye Coordination Drill Rolled up yoga mats are ideal for balance programs. Weight Shift Drill: Ring Toss Weight Shifting: Cornhole Toss Turn a folding table or chair upside down. Or use a live target. rights reserved. 2
3 Senior Tug of War The Wave Obstacle Courses Safety is your first priority Warm up first Alternate hard with easy drills Integrate scheduled rest breaks Have fun!!! Obstacle Courses The Essentials Good Posture Obstacle Course Set up an obstacle course in the manner of your choosing, Participants complete course with a paper plate balanced on the head. Can also be done while holding a teaspoon on which a ping pong ball is balanced. Functional Lunges: Hurdle Stepping rights reserved. 3
4 Single Leg Hurdle Walks Obstacle Course Whistle Drill To improve reaction time, deceleration When whistle blows, stop as quickly as possible When whistle blows again, start again Indoors clap once to start, twice to resume C Strength & Agility Squat Course I Weave around chairs From A to B and from C to D. B Sit in each chair From B to C and from D to A. Obstacle Course Drills Use a variety of objects: hurdles, rings, dots, cones, straight tape lines. Have them walk while carrying ping pong ball on teaspoon. A D Integrated Functional Training: Relay Races Backward Pass Relay Participants line up and pass a ball overhead to the person behind them. When the ball gets to the back of the line the last person fast walks to the front and start over again. When the participants see the last person walk by they each take a step back. Repeat! You can also use several balls! rights reserved. 4
5 Participants sit alongside each other. They pass the ball to the left or right. When they get the ball they stand, hand the ball to their neighbor and sit back down. When the ball gets to the end, the last person fast walks it to the end of the line and everyone moves down one spot. Sit to Stand Relay Cup Stacking Relay Race Start each team with a stack of 10 or 21 paper cups. One person at a time fast walks the cups to a table, stacks the cup and returns to the starting point. First team to complete the pyramid wins! Integrated Functional Training: Beat the Passer Drill 1 person ( the Passer ) stands in the middle of a circle and slowly rotates. At random the Passer tosses the ball to someone in the circle. The person who catches the ball goes to the center; the Passer joins the circle. Can also be done with 2 Passers, back to back! Group Level Change Drill: The Bridge Set up: Participants form two lines making an arch with their hands The rest of the group walks or crouches under the arch The bridge moves backward as people walk forward Band Resisted Slams Band Resisted Squat and Toss rights reserved. 5
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Strength & Conditioning for Seniors What is Functional Training? Selecting exercises that improve the foundation for movement; NOT selecting exercises that exactly mimic ADLs. Strength & flexibility for
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