functional anti aging stalling the aging process drills
TRANSCRIPT
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.
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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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(C) 2015 by Exercise ETC Inc. All rights reserved. 6
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.