Most Dangerous Man! FACTS ON STREGNTH. Session #627 Functionally Fit Seniors

Size: px

Start display at page:

Download "Most Dangerous Man! FACTS ON STREGNTH. Session #627 Functionally Fit Seniors"

Rudolph West
5 years ago
Views:

(1) Session #627 Functionally Fit Seniors Regular functional fitness can prevent decline seen in

1 FACTS ON STREGNTH We lose strength as we age. Over a 5 year study, Men experienced a 16.1% loss of muscle torque (isometric strength) and women saw a 13.4% loss. (1) Session #627 Functionally Fit Seniors Regular functional fitness can prevent decline seen in 70+ year olds. (2) Regular training improves both muscle function and functional activities (ADL) by 12-20%. (3) Most Dangerous Man!

BALANCE TRAINING Balance in seniors is a primary

of nonfatal fall injury episodes for which a

2 BALANCE TRAINING Balance in seniors is a primary concern. It needs to be place high Helps to prevent falls Improves Aids FACTS ON FALLS In 2010, the overall rate of nonfatal fall injury episodes for which a health-care professional was contacted was 43 per 1,000 population. Persons aged 75 years had the highest rate. gait in ADL

3 FACTS ON FALLS FACTS ON FALLS Twenty to thirty percent of people who fall suffer moderate to severe injuries such as lacerations, hip fractures, or head traumas.(4,5) These injuries can make it hard to get around or live independently, and increase the risk of early death. Falls are the most common cause of traumatic brain injuries (TBI). In 2000, 46% of fatal falls among older adults were due to TBI Most fractures among older adults are caused by falls. The most common are fractures of the spine, hip, forearm, leg, ankle, pelvis, upper arm, and hand.(6) Many people who fall, even if they are not injured, develop a fear of falling. This fear may cause them to limit their activities, which leads to reduced mobility and loss of physical fitness, and in turn increases their actual risk of falling.(7) Over 95% of hip fractures are caused by falls. In 2010, there were 258,000 hip fractures and the rate for women was almost twice the rate for men.(8) SENIORS MUST FOCUS ON POWER!!! Skeletal-muscle power is the product of force (load, muscle strength) and the velocity of the muscle contraction; in other words, if strength is the ability to produce force, power is the ability to produce force quickly (Bean, Herman, et al., 2002; Bean, Kiely, et al., 2002) Power Training for seniors consists of performing the concentric portion of the rep as fast as possible (under control). Muscle power declines with age, and this failure to produce force rapidly is likely the result of age-related atrophy in fasttwitch fibers Type II (Häkkinen et al., 1996; Izquierdo et al., 1999) SENIORS MUST FOCUS ON POWER!!! Power Training vs Strength Training: PT showed an significant increase not only in strength but also in perceived increased in physical function whereas ST alone did not. (Katula, J. et al. 2008) Programming must include: Concentric done as quickly as possible, hold the mid point for 1 sec. then eccentric done at a rate of 2-3 sec. Repetitions are the same when training seniors for power as they are for strength, 8-12 are fine. It is the rate at which they are performed that is important.

Rehab comes first, then focus on function. If they have any injuries/conditions you can t have them do any functional activities until you know they are capable. Get them Standing!

Important Warnings and Safety Information: HOW TO USE CORE STIX Left Arc Right Arc!! Correct - the pin is fully inserted. The Stix are ready for use. Incorrect - the pin is not fully inserted!

4 KNOW BEFORE YOU START! Important Warnings and Safety Information: 1 Year (Magic #) These clients will make the majority of their gains in the first year, after that it is all about maintaining what they have. Rehab comes first, then focus on function. If they have any injuries/conditions you can t have them do any functional activities until you know they are capable. Get them Standing!!!Sitting in a chair is not functional! NEVER BEND STIX MORE THAN 60 AND ENSURE STIX ARE FULLY ENGAGED IN HOLES AT ALL TIMES DURING USE TO PREVENT EQUIPMENT DAMAGE AND BODILY INJURY. Important Warnings and Safety Information: HOW TO USE CORE STIX Left Arc Right Arc!! Correct - the pin is fully inserted. The Stix are ready for use. Incorrect - the pin is not fully inserted! Do not bend the Stix in this position. The two outside arcs have 3 rows that run vertical to the board and are labeled A, B, and C. Each row consists of 6 holes (numbered 1-6), as shown on the following page. The middle arc runs sideways to the board and also has 3 rows labeled D, E, and F. Each row consists of 5 holes each. As an example, as shown in the pictures above, if instructed to position the Stix in location C3, position a first of the Stix in the C3 location in the Left Arc and a second of the Stix in the C3 location in the Right Arc. If the same indexing letter and number is used in each of the two side Arcs, the Stix will be in a symmetrical arrangement on the board.

5 VARIABLES Resistance Body Position Hand Position Foot Position Resistance Levels X-Lite - Purple Lite - White Medium - Yellow Heavy - Blue X-Heavy - Red BODY POSITION HAND POSITION Front Facing Rear Facing Side Facing Easiest Moderate Difficult Lying Supine KneelingFront Facing Lying Sideways

6 FOOT POSITION FOUR FOUNDATIONS OF #1. Dynamic Stability Static Stability: is the ability to maintain proper alignment and muscle activation in a given joint or structure through a defined range of motion. Dynamic Stability: adds the consideration of the body moving through space; it is the ability to maintain traditional stability on one end of a joint while efficiently moving the attached structures (limbs, joints, and so on, down the kinetic chain) on the other end. Most Stable Stable Least Stable Functional movement starts with the spine and moves outward. From the spine to the pelvis and shoulder girdle and then to the extremities. The more strength, stability and flexibility a body has in the core and spinal musculature, the safer and more efficient it will be while in motion. 8 Proximal Stability leads to Distal Mobility! FOUR FOUNDATIONS OF #2. Integrative Movement This is the combination of a dynamically stable core with the proper sequencing of muscles to execute a given movement/exercise. Activating a group of muscle synergists and antagonists in the optimal way now becomes a critical issue. From a motor control point of view, we often use the analogy of an orchestra we must get the orchestra to play together, or in clinical terms we must get the full complement of the stabilizing musculature to work together to achieve stability. One instrument out of tune ruins the sound one muscle with inappropriate activation amplitude can produce instability, or at least unstable behavior will result at lower applied loads. 5 - Stewart McGill Component motions must be properly sequenced in order to provide effective and efficient movement as a whole. FOUR FOUNDATIONS OF #3. Increased ROM/Flexibility Comprised of 2 components, static and dynamic. Static refers to the ROM available to a joint or series of joints. While Dynamic refers to the ease of movement within the obtainable ROM. While this is a controversial topic among fitness experts what is clear is that proper muscle length, joint movement and overall function will result in better quality of movement, which can be translated into better performance. The unique balance of flexibility and resistance that the Stix provide produce a comfortable stretch without compromising the joint integrity. They also provide excellent muscle feedback to ensure a safe and effective ROM.

FOUR FOUNDATIONS OF #4. Ground Force Stability We spend the majority of our waking lives in an upright position. Most of our movements therefore occur in a standing or seated upright posture.

7 FOUR FOUNDATIONS OF #4. Ground Force Stability We spend the majority of our waking lives in an upright position. Most of our movements therefore occur in a standing or seated upright posture. When performing a complex movement we need to summon our power form the ground up. We need to stabilize our bodies with the ground in order to perform at a high level. Studies have shown that training the core in the standing position is far superior for strengthening the muscles than training on the floor. 6 Often people train the core like a suit of armor, from the outside in. We know that it is more important to train the core from the inside out. Working from the spine outward gives us a stronger, more stable and more mobile platform from which to perform dynamic movements such as driving forward, rotating and pushing/ pulling. This creates better efficiency of movement while improving muscle sequencing/firing order, which in turn helps prevent undue injuries. 7 TOP 10 EXERCISES FOR FUNCTIONAL STRENGTH Statue Work (Stir the Pot) Sit to Stand (Assisted Squat) Lunge from Floor (Assisted Split Squat) Standing Unilateral Press Standing Unilateral Row Chair Push-ups (Dips) External Rotation 1 Foot Balance Balance Toe Taps Heel to Toe Rock SAFETY Do not bend Stix more than 60 degrees Participant must be standing on the board when in use Rod must be fully inserted into arc Thank You So Much! Come to the Booth in the Expo Hall for Special Expo Deal! Visit us at

FOUR FOUNDATIONS OF FUNCTIONAL MOVEMENT FOUR FOUNDATIONS OF FUNCTIONAL MOVEMENT FOUR FOUNDATIONS OF FUNCTIONAL MOVEMENT

FOUR FOUNDATIONS OF FUNCTIONAL MOVEMENT #1. Dynamic Stability Static Stability: is the ability to maintain proper alignment and muscle activation in a given joint or structure through a defined range of