Definitions of Aging. Theory of Aging. 3 Dimensions of Frailty. The General Model of Aging: Structural Changes

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1 Training the Adult Athlete: Developing Life Long Performance Definitions of Aging Peter Twist President & CEO 11 year NHL Conditioning Coach Adult Athlete Term Chronological age Functional age Psychological age Social age Definition The number of years that a person has lived since birth. Functional ability in reference to others the same age. How is an individual aging compared to others the same age. State of mind. Some adults have the mental ability similar to others of the same age, whereas others demonstrate a psychological profile that is typical of individuals who are younger (learning ability, memory, self esteem). Behaviour. Some adults behave similar to others of their age, whereas others demonstrate behaviour that is typical of individuals who are younger. Theory of Aging The General Model of Aging: Structural Changes Theory Cellular Theory Genetic Theory Control Theory Rationale Aging is a result of a break down of cellular structure at the individual cell level. The theory is that over time DNA molecules begin to break down which affects the cell s ability to reproduce. The control theory of aging is based on the role of the immune system in the regulation of complex cellular changes. Atrophy Edema Elasticity Demeylinization Neoplasm Mutation Decrease in size or wasting of a body part. An abnormal accumulation of fluid in the cells. Recovering shape and size after deformation. Removal or destruction of the myelin (nerve fibre cover) New growth of tissue serving no physiological function (formation of tumors) alteration or change in chromosome or biological function. The General Model of Aging: Functional Changes 3 Dimensions of Frailty Accuracy Speed Endurance Coordination Stability Range Strength Freedom from mistake or error. The act or state of moving swiftly. The ability to continue in the same state. Act together in a smooth and centered way. A steady state or a condition of equilibrium. The space or extent covered. The capacity for exertion or endurance. Time inevitable Disease - internal system fatigue or external exposures that damage the body tissues Disuse amount of activity. Disuse is devastating to the physical systems! 1

2 Physiology of Aging: Structural Aging and Strength Body Mass Index Body Fat Muscle Bone Joints Men highest age Women highest age Age 70 Male 21% Female 39% After age 45, Loss of 3 kg (6.6 pounds) each decade men lose 5%, women lose 2.5% per decade. Drastic changes post age 60. After age 35 yrs, we lose about 1% of total bone each year. Significant loss of flexibility with age (35% - 50% ankle ROM, 50% of spinal extension). Males Maintained Muscles used in daily activities (ADLs) Slow velocity contractions Repeated low level contractions Loss Muscles used infrequently or used for specialized activity Rapid movements Ability to produce power Females (greater loss) Decline in # and size of fibres Loss of motor units ( nerve: fibre ratio) Greatest decline in FT vs ST Changes in Balance and Posture postural sway with age (static) area of stability around the base of support (dynamic) response time to fire supporting muscles (recovery) degeneration of the spinal structure mechanical stress and chronic pain wear and tear compromise the postural joints (hip, knee, ankle) postural reflexes (the neural messages that signal the muscles to maintain posture) slower to respond movement and coordinated skills are executed at a slower pace. gait pattern shows shorter, broader strides, and limited ankle movement. Coordination and Reaction Time ability to organize movement into a proper sequence with the proper amount of force movement speed, compromise with movement accuracy reaction time with more complex tasks central nervous system (CNS) function and in disturbances in the neural networks due to biological breakdown = reaction time Aging and Cardiovascular Abilities heart wall thickness by about 30% (beyond 25 yrs) = blood pressure sensitivity to neurological stimulation ( in recovery from exercise) peripheral resistance 1% per year ability redirect blood flow to working muscles max HR 5 to 10 beats / 10 years stroke volume (moderate) resting pulse pressure and systolic pressure with age Aging and Work Capacity Aerobic Capacity oxygen exchange efficiency by about 1% per year drastic in VO2 max between ages 65 and 75 yrs and again from 75 to 85 yrs of age. independent living requires 13 ml.kg.min VO2 max Anaerobic Capacity produce more lactic acid with exercise effort the removal or clearance of the lactic acid slow capacity due to the in muscle mass, fast twitch muscle fibers that are the anaerobic engine 2

3 Functional Training Sport, recreation and real life require a continuum of movement skills Execution is smooth, coordinated motions in 3 planes -sagital, frontal and transverse. Attempt to enhance the coordinated working relationship between the nervous and muscular systems CNS Commands movements not muscles Develop a well integrated body that is able to fire muscles sequentially along the kinetic chain Twist Training Style Discover how young you can be, not how old you are. Focus on how you move, not how you look. More than sport conditioning for elite athletes.. Performance at Work In 2005, more than 53% of CEOs and working Americans state that their organizations are not as productive as they should be Less than 15% of key leaders at Fortune 500 companies report that they bring their best energy and performance to work High Performance Pyramid Spiritual Capacity Mental Capacity Emotional Capacity Physical Capacity Jim Loehr + Tony Schwartz- The Corporate Athlete Sport Conditioning for Adult Athletes Multi-directional movement skills (no wasted steps) Precise mind-muscle connectivity (fast, accurate response time) Speed and power (read and react to opponents quickly) Agility and coordination (out -maneuver the competition) Competitive spirit (push beyond limits of yesterday) Purposeful, progressive exercises (adaptation) Full intellectual engagement (creates passion) KEY PARAMETERS: Twist Sport Performance Paradigm athleticism multi directional movement skills BRAKES deceleration / braking anaerobic multi directional intervals linked system tm strength speed centre sport-specificity 3

4 Demands of Sport and Recreation Read and React Organized Chaos Unpredictable Multidirectional Fingertip to Fingertip Confined Space Skill Integration 1-on-1 confrontations Game breaking plays!! BRAKES Balance Reaction Agility K(q)uickness Explosive Speed or Eccentric Strength Twist Training Paradigm Balance The Balance Equation Link mind and muscles Energetics Train up weak links Movement Strength Balance = body control The Science Behind Functional Balance Training: Body Equilibrium The Balance Equation Kinesthetic Sense Ability to perceive or feel movement, weight shifts, resistance & position Proprioception Specifically, ability to sense joint position and to be aware of body symmetry / positioning between body parts Gradation of Force Control of muscular force production Static & dynamic force production at right amount Integrated instability to increase activation and metabolic demands 4

5 The Balance Equation Landing stability = control and < injury Perfect point of balance = optimal position for power Transitional balance = mechanics and loading for quickness Where Prescribe Balance? Dynamic NSA Pre-WO Pre-Compete Never fatigue prior to heavy work The goal is activation of synergist muscles and kinesthetic awareness Follow the hello principle Say hello, but don t wear out your welcome When can you challenge?..performance Movement Skills & Athleticism Movement efficiency and effectiveness Foundational skills for training drills and sport skills Point A to point B: no wasted steps Objectives of SAQ: Demands of Sport Teachable Nervous System Training Harness body s natural force production systems Faster? Teach stopping! Adult Athlete Plyometric Rx: Movement Training Progression X Traditional Plyo s X High Impact X High Volume Full Countermovement Soft Landings Low Heights; Low Impact Two Feet Variety 1. Stabilization 2. Slow Deceleration 3. Power Initiation 4. Fast Deceleration & Coupling 5. Repeat Progression for Lateral loading = weight shift and transfer 6. Repeat Progression for Rotational 5

6 Pre-Workout Dynamic Warm Up Static stretching = stationary like statue = put mind and muscles to sleep = shut down body DWU = nervous system activation warm up athletically to prepare mind and body for explosive action goal of warm up = muscles compliant Pre-Workout Dynamic Warm Up PHYSIOLOGICAL: activate nervous system more efficient energy production more fluid to joints execute sportspecific motor programs PSYCHOLOGICAL: mental activation and alertness focus on competing more aggressive decreased fear of injury reduce stress (Inverted U) Initiation Linked System Strength = Functional At all ages and levels, introduce quickness technique in dynamic warm-ups & agility drills Incorporate games into training Learn and rehearse safely Perfect practice makes perfect performance Error detection Focus on correct technique before speed Movement efficiency first No wasted steps Closed kinetic chain & sequential firing Strength = multi joint, sequential firing more important than load Stimulate multiple levels of the neuromuscluar system Strength Speed Centre & Functional Training Progression Guidelines Ability Continuum Core to periphery = skill enhancement Variables: Tempo: Rookie Controlled Seasoned PU:CD Veteran Varied Not floor based sit ups Deceleration: Direction Change Progressive Controlled Slower rate Pause holds Aggressive Couple Standing stabilization Joint Angles Plyo Parameters Full ROM Low amplitude Full ROM Predictable Multiple ROM Reactive Standing rotary power transfer force light med ball throws Content: Style: Gross movement patters Fun, exploration based Fundamental movement skills Athleticism, controlled Sport-specific mechanics Competitive, open ended 6

7 Benefits to the Twist style of Training Adult Athletes practice the ability to organize complex motor skills with precision, speed, and quick decision making Sport Benefit: better foundation from which to build sport specificity (as they age) Benefits to the Twist style of Training Adult Athletes remain injury free and able to compete / enjoy multiple activities as they age Development of a healthy, athletic body, sharp mind, functional movement skills that make every day life a breeze Benefits to the Twist style of training Lifelong: greater assurance in their ability to move and control their body, giving them the confidence and self esteem needed to readily try new activities References Physical Dimensions of Aging W. Spirduso (Human Kinetics) The Making of a Corporate Athlete Jim Loehr + Tony Schwartz Sport Conditioning DVD series Peter Twist Contact information: 7