TRX Training For Active Seniors

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1 TRX Training For Active Seniors 65 is the new 45 The older population has never been more motivated to stay active and healthy than right now. Learn how to use the TRX Suspension Trainer to improve function and keep seniors pursuing the activities they love long into their golden years. Terminal Learning Objectives 1. Summarize the primary factors that influence falls in seniors and Identify the 3 major elements to a fall prevention program for older adults 2. Practice Suspension Training exercises that are appropriate for older / novice clients that map to each element 3. Summarize how and when to progress/regress Suspension Training exercises appropriately Dr. Chris Thompson This session has been created with an incredible amount of input and cooperation from Dr. Chris Thompson from the University of San Francisco. Chris is a Ph.D. researcher who specializes in fall prevention and training for older adults. Fall Prevention: The Scope of the Problem Injuries from falling in older adults is a serious problem that is often overlooked. The following statistics paint a clear picture of the prevalence and seriousness of the issue. Over 1/3 of people aged of 65+ fall each year In 2007, over 1.8 million seniors were treated for fall-related injuries at emergency rooms Approximately 400,000 fractures per year due to falls in senior citizens Over 20% of hip fractures result in death within 1 year post injury BY 2030, 25% of US pop will be greater than 65 The problem will only continue to increase with the Greying of America and its changing demographics. Factors Affecting Falls: Intrinsic and Extrinsic

2 Five Intrinsic Factors: Intrinsic Factors are age or disease-related changes that occur within older adults that elevate the risk of falling. 1. History of Falling After a fall the factors that led to the first fall are almost always still present that are coupled with fear. This new fear of falling reduces physical activity which leads to more decline and more falls. A history of falling can also lead to faulty mechanics in risky situations which ironically also increase the chance of a fall. 2. Chronic Diseases & Medical Conditions Stroke/TIA lead to weakness and gait issues. Parkinson s disease is associated with a shuffling gait, poor balance/ recovery and rigidity. Diabetes can result in sensory issues with feet and eyes. Osteoporosis results in a poor, stooped posture and and increase risk of bone fracture should a fall occur. Even foot issues such as bunions or deformed digits can seriously alter gait strategies and increase the risk to suffer a fall. 3. Sensory / Vestibular Impairments A reduction in the function of hearing or vision are major factors in falls as are vestibular impairments due to inner ear system malfunctions which can lead to disorientation or vertigo. 4. Medication Effects Many medications affects or side affects that can lead to an increase risk of falling. Sedatives including anti-anxiety meds (Benzodiazepines, Phenothiazines) can lead to disorientation. Antidepressants, Diuretics and other antihypertensive medications can lead to orthostatic hypotension (OHT) or low blood pressure which leads to dizziness or fainting 5. Functional Level (Strength, Posture, Gait) Sarcopenia is a loss of muscle mass with age. This can severely limit function and reduce the ability to recover from a slip or stumble. Adequate force production (concentric, eccentric & isometric) is essential to overcome gravitational, ground reaction and momentum forces associated with a slip

3 or stumble. Lower body strength is particularly important. This same thing applies to postural strength and gait function. Exercise can be highly effective in improving functional strength in older adults. Five Extrinsic Factors: Intrinsic Factors are elements in our environment that can increase the risk of falls in older adults. In many cases these elements can be easily controlled or eliminated. 1. Weather or Outdoor Conditions 2. House clutter and obstacles 3. Poor lighting 4. Lack of adaptive devices in the home 5. Inappropriate footwear/clothing Falls Defense Mechanisms: Our body has three defense mechanisms that work together to reduce or control falls. As we age, all three of suffer from a natural and to some extent, unavoidable decline due to the aging process. 1. Vestibular System The fluid filled structure in the inner ear provides information to the brain concerning orientation and movement of the head. The loss of small hairs that line the inner structures due to age reduces the sensitivity of the system. This creates a lag and/or lack of detail of information to the brain or a complete malfunction leading to vertigo (sense of movement when there is none) 2. Vision Vision is the primary mechanism of spacial information. Biological age thickens the cornea which causes greater scattering or de-fraction of light. Under these circumstances,

4 glare becomes a major problem leading to situational blindness. Additionally there is a reduced accommodation in changing light as eyes don t adjust quickly which can easily lead to falls when walking from one environment to another in changing light conditions. 3. Somatosensory System Joint structures stiffen with age due to a replacement process of the soft pliable connective tissue with stiffer less compliant collagen. This leads to a reduction of proprioceptive input due to reduced joint motion as joint receptors are not stimulated sufficiently. This leads to a loss of ability to sense deviations in surface angles and or texture. Suspension Training: Suspension Training works exceptionally well as a training modality for older adults. It can act as a built-in safety mechanism (i.e., balance/falls prevention) while exercising and additionally provides unloading opportunities for the lower extremity. This is especially important for weak and/or arthritic clients. Suspension Training exercises can easily be progressed or regressed to individually suit each client. Ultimately, if introduced properly, Suspension Training can be a highly effective and fun addition to any client s training program!

5 Joint Mobility: Joint mobility exercises are excellent as warm-up, cool-down, and/or a focus for an older adult exercise session. These types of movements improve proprioceptive input of joints by enhancing tri-planar joint motion. Suspension Training mobility exercises provides an external balance check to safely perform open-chain and/or closed-chain mobility exercises while also developing single-leg balance, muscle endurance, and core stability.

6 Strength and Stability: Strength and Stability exercises help combat the aging affects of sarcopenia and ensure adequate force production to overcome gravitational, ground reaction and momentum forces in order to reduce the chance of falls and increase functionality Strength can be significantly increased in older populations.

7 Dynamic Balance and Gait: Gait is a very complex sequence of movements that require joint mobility, force production (all 3 types), dynamic balance, and CNS integration. A geriatric gait is the sum result of degradation in any/all of the above factors due to aging. Gait training will benefit. all constituent factors