functional anti aging stalling the aging process drills

Functional Fitness 2016

(C) 2015 by Exercise ETC Inc. All rights reserved. 1

Functional Anti‐Aging Drills

Stalling the Aging Process

• The physiological changes we used to think were inevitable parts of the aging process are now known to be the result of deconditioning, not age. 

• Challenge the body to maintain independence and function.

Empowerment Ideas

• Keep records & reward success

• Facilitate team‐building with partners and group activities

• Focus on strength, power and agility drills to maintain function.

Pre‐Exercise Interview

• Health history & risk assessment

• Recommend pre‐participation physical 

• Collect baseline measures

– Measured walk

– 1 legged stand

– Pain free range of motion

• 5 Basic Questions:

– “How’s your health?”

– “What meds are you on?”

– “Have you ever fallen?”

– “Why are you here?”

– “What gives you trouble?”

“What Gives You Trouble?”

• Functional Activity

– Climbing stairs

– Getting out of a chair

– Maintaining balance

– Getting dressed

• Physical Parameter

– Legs are weak or tired

– Joint pain or discomfort

– Dizzy or unsteady

– Stiff or inflexible

Link the activity to the parameter to individualize the training to their specific needs.

Activities of Daily Living (ADL)ACSM: 2011

• Basic ADLs

• Dressing

• Eating

• Ambulating

• Hygiene

• Toileting

• Advanced ADLs

• Shopping

• Housework

• Accounting

• Food preparation

• Transportation

Maintaining & increasing ADL’s is one of the prime objectives of exercise

for the older population.

Functional Fitness 2016

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Practical Applications

Exercise Functional Activity

Squat Getting out of a chair, off of toilet

Deadlift Picking up laundry basket or a child

Lunge Getting out of bathtub

Push  Pushing a lawnmower or revolving door

Pull Raking leaves, removing clothes from dryer

Rotate Shoveling snow, grabbing purse from backseat

Strength, Power, Agility, Quickness

1. Strength:

– Getting clothes in & out of washer; getting groceries in, taking garbage out.

2. Power:

– Picking up laundry basket or grandchild; carrying bucket of cat litter or bag of dog food.

3. Agility:

– Maneuvering a shopping cart; walking through mall or airport.

4. Quickness:

– Rushing to answer the phone; hurrying to stove before a pot boils over.

Warm‐Up Drills:Goals of the Dynamic Warmup

• Elevate the body core temperature

• Actively elongate the muscles

• Activate the neuromuscular system system

• Prepare for movement & intensity

6‐Minute Dynamic Warmup

Set  Exercise Time Rest 

1 Arm pendulums 60 secs n/a

2 Leg pendulums 60 secs n/a

3  March in place 60 secs n/a

4 Butt kicks 60 secs n/a

5 Ball squeeze while walking  60 secs n/a

6 Speed walking 60 secs n/a

1) STRENGTH EXERCISES:Chest Press

Bent Over Row

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High Pull Monster Band Squats, Deadlifts

2) POWER EXERCISES:Front, Slide Slams

Stability Ball Roll (or Bounce)• Pair people up & have them roll, bounce or throw ball to each other.

• Put participants in a circle and have them roll or bounce (but not throw) the ball to each other.

• They can call out a name of roll/bounce the ball randomly. 

Structured Ball Slams• Using any ball that

bounces have participants bounce the ball:

• Following a specific path

• Call out a specific color

• Call out a sequence: “Blue, red, green”

• Use your imagination!

START END

Chair Squat Thrusts

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Chair Mt. Climber, Chair Push‐upHot  potato

With a balloon, with a med ball

3) AGILITY EXERCISES:U‐turn Drill

• I

D

C

A

BLateral Walk Left from B to C,

Make a U-turn.

Lateral Walk Right from D to A, Make a U-turn

• Equipment:

– Balls in weight of your choice

• Object

– Participants throw, roll or kick the ball

– Their partner fetches it, retrieves it and returns to start.

– Switch roles. 

“Fetch!”

Mirror Lateral Shuffle• Place two rows of 6 dots each at even intervals on a straight line, in a color pattern of your choice. Make a starting point 10 – 20 feet away from EACH line.

• Participants fast walk to the line;   leader calls a color and participant side shuffles to tap their foot on that color. Then they retro walk (backwards) to the start.)

• Every round change the colors, or add different color patterns: “Red, Yellow, Green, Red, Blue.”

• This is an agility & memory drill. 

Mirror Drill: Set up

X = START: (20 ft away)

X = START: (20 ft away)

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Jack Rabbit Agility Drill

• Line up 3 – 5  buckets on floor, table or folding chairs

• Player begins 10 – 15 feet away from the buckets; trainer is behind them

• Players walk quickly towards buckets

• At last minute trainer drops a tennis  ball in a random bucket

• The player must go to the bucket, get the ball out, give it to trainer & go to end of line X

4) QUICKNESS EXERCISES: “Herding Cats”

• One balloon (”cat”) per person

• Each person goes from Point A to Point B trying to keep their “cat” in the air

• Try it as a relay race, or as a circuit

“Fetch!”

• One partner tosses a ball as far as possible using various techniques

• Second partner chases down the ball and returns

• Switch roles

Weaving Agility Drill

• Participants stand in line, one arm’s length from person in front of them

• They perform strength, balance or flexibility exercises

• The first person weaves their way to the back of the line, then the second, third, etc

• Weave the line around the room!

•

Cross the Creek

• Equipment: – Masking tape, “stones”

• Object:– Cross the creek at the widest spot possible without getting your feet wet.

– Stand on one bank and touch the other bank with your foot  & then return to the start

– As you cross the creek, bend down to pick up a stone

6”

24”

Stepping Stone Drills

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Obstacle Course Drills The Figure 8 Gauntlet

Start

End

A B

C

LADDER

Walk

Agility Rings

Step over

Hurdles

SampleObstacleCourse

A B

CD

Stepping Stones

LADDER –

Walk

Balance BeamHurdles

A B

CD

Weaving

Speed Walk

GRAPEVINELateral StepsOver Hurdles

Senior Soccer

• Participants stand in a circle

• Following instructions they pass the ball from left to right use either left or right foot.  

• It’s a matter of control, balance, deceleration .

• Do NOT kick the ball across the circle, it won’t end well.