3. 40 years old
on 50 mile
run
60 years old finishing
4300 mile ride
4. Important Considerations
The goal is to maintain the basic and advanced
activities of daily living (ADL) for as long as
possible to allow for independent functioning
as long as possible.
The key is to accentuate the movements they
CAN do rather than to dwell on what they can’t
do.
Consider what activities they might enjoy doing
– let them pick!
5. Demographics
Those age 65+ represent the fastest growing
segment of the US population.
By the year 2030 the population of those over
age 65 will have doubled (to over 63 million).
1 out of every 8 Americans is > 65
In US in 1998, there were:
34 m people over age 65
20 m older women
14 m older men
Ratio of 10 women to 7 men BUT…
As reach age 85, the ratio changes to 10:5
6. Demographics - Future
The dramatic growth of seniors is expected to
continue.
The ranks of the oldest-old will swell five-fold to
more than 19 million people in the year 2050.
Greater need for exercise programs and
professionals to lead them.
7. Rate of Decline
Data collected from the Masters Track & Field Org
and US Masters Swimming Congress found the
average aging-related rate of decline was 0.5% per
year for older exercisers (12.5% over 25 years).
In sedentary people, the rate of decline was 2%
per year 50% over 25 years.
Those seniors who are only at 30% of their
functional capacity are considered “frail”.
Those seniors who remain engaged in an exercise
program will likely remain highly functional.
8. Leadership Tips
Motivating seniors
Understand chronic conditions
Accommodate programs to meet needs
Adjust FITT principle accordingly
Purchase resources to learn more
9. Incentives & Motivators
Ambiance should be inviting to elders
Consider music selection
Social opportunities
Intergenerational exercise programs
Awards
On-going fitness assessments
10. Safety & Guidelines
Obtain medical clearance
First Aid & CPR certifications
Before developing a program, get a
complete lists of client’s medications…
know side effects
Knowledge of intensity levels: target
training zone, rated perceived exertion,
Talk
Group formations – circles and semis
11. Safety & Guidelines
Encourage immediate notification if feeling
ill
Breathing techniques
Clothing and shoes
Include warm up and cool down
segments
Include flexibility program
Reducing fear and anxiety
12. When Does Old Age Begin?
Chronologically considered ~ 65 y.o.
50+ is often referred to as an older adult
or senior.
Inactivity and sedentary lifestyle
influence this number greatly.
Regard the aging process as one of
function what is the older client
capable of doing?
15. The Senior Fitness Test
(Developed by Rikli & Jones, Scanned from Health Fitness Instructor’s Handbook,
Howley & Franks)
16. Effects of Aging on the MS
Loss of muscle mass, strength and mobility is
associated with aging.
Adults lose ~ ½ pound of muscle per year during
30’s & 40’s
As a rule, strength remains relatively intact until ~
age 40-50.
Muscle mass decreases ~ 10% between ages
24-50.
There is an accelerated decline of muscle mass
of ~ 30% between ages 50-60.
Sedentary folks between 50-70 y.o. experience
strength declines of ~ 15% per decade.
17. Effects of Aging on the MS
Muscle mass is better maintained in the upper
body vs. lower body.
Aging is also associated with a decline in
testosterone and human growth hormone.
Some studies have shown increased atrophy in
fast twitch type IIb fibers in those over 70.
Due to a loss of motor units and a regrouping of
muscle fiber, there is an enlargement of the
motor unit size, but less distinction between
muscle fiber types.
18. Effects of Aging on the musculoskeletal
system
Peak muscle strength in females occurs
~ age 20; males age 30.
Surveys conducting in the US indicate
that 28% of older men and 66% of older
women cannot lift objects weighing 10
lbs.
20. Benefits of Strength Training
Increased Strength
Increased Lean mass
Improved Mobility & Independence
Reduced Bone Loss
Prevent or Modify Chronic Disease
Fall Prevention
Improved Mood
21. Benefits – Increased Strength
Older adults gain strength at ~ same rate as
younger adults
Strength increases as great as 40% have been
seen with high-intensity strength training up to
age 96.
Some studies have shown that in the 3-4
months following the start of a strength training
program for the older client that as much as 3
decades of functional decline can be reversed.
22. Benefits – Increased Lean Mass
RMR decreases with aging
ST increases lean mass increases basal
metabolic rate
Muscle hypertrophy resulting from resistance
training has been documented in folks 90+ y.o.
Study found that men in their 70’s who started
and continued strength training before age 50
had strength and muscle cross sectional areas
similar to sedentary 28 y.o. (Yound & Skelton, 1994)
An increase in body fat with age is attributed
more to a decrease in physical activity than an
increase in caloric intake.
23. Benefits – Reduced Bone Loss
Increased bone density through strength
training and weight bearing exercises.
Especially a concern of post-menopausal
women.
The type of exercise DOES matter see next
slides!
24. Types of Exercise
(Dr. Ginger Schirmer, PH.D, RD, Med 2000 Inc., Version 7,
Women’s Health & Stress Management. 2001)
Weight Bearing / High Impact
Stair Climbing
Hiking
Dancing
Jogging
Downhill Skiing
Aerobic Dancing
Volleyball
Basketball
Gymnastics
Strength Training –
can be high/low
impact
25. Types of Exercise
(Dr. Ginger Schirmer, PH.D, RD, Med 2000 Inc., Version 7,
Women’s Health & Stress Management. 2001)
Non Wt Brg/Non-
Impact
Lap Swimming
Indoor Cycling
Stretching
Wt Brg/Low-
Impact
Walking
Cross-Country Skiing
Ski Machine
Stair Step Machine
Rowing
Water Aerobics
Deep Water Walking
Low Impact Aerobics
26. ACSM Exercise Guidelines for
ST Programs for Seniors
Thorough health screening and medical exam
needed.
Frequency of strength training 2 days/week
Rest Minimum of 48 hours between
sessions
Seniors tend to have more soreness and may need
a longer recovery up to 3-4 days.
27. ACSM Exercise Guidelines for
Strength Training Programs for
Seniors
Sets/Reps
Start with 1 of 10-15 reps.
Gradually increase to 2 or 3 sets
Intensity
Start with 40-60% of 1 rep max
Gradually increase to 70-80% of 1 rep max
Rated Perceived Exertion
12-13 (mild to moderate)
28. ACSM Exercise Guidelines for
Strength Training Programs for
Seniors
Include at least one exercise for all major
muscle groups. Which are?
Focus upon functional, multi-joint exercises.
Examples are?
For many clients, you many need to start with
single joint exercises / machine exercises
perceived as easier by the client.
Progress them from machine to functional
when they become accustomed to the
exercise.
29. ACSM Exercise Guidelines for
Strength Training Programs for
Seniors
Complete session within 30 minutes
1st 8 wks should use only minimal
resistance to allow for connective tissue
adaptation.
1st few sessions should be supervised.
Emphasize proper technique within a
painfree range of motion
Encourage normal breathing pattern.
30. ACSM Exercise Guidelines for
Strength Training Programs for
Seniors
Initial overload should be achieved by
increasing the number of reps then the
weight.
When returning from a layoff, use a
resistance of 50% of the previous
intensity.
Should be a year-round program.
31. ACSM Exercise Guidelines for
Strength Training Programs for
Seniors
Avoid isometrics and other exercises that
may increase blood pressure.
Work large muscle groups first and
opposing muscle groups in succession.
Machines preferred over free weights
initially.
32. Risk of Injury
Consider the learning curve.
Watch form and technique.
Use caution when performing any eccentric
contractions due to the potential for increased
muscle soreness and longer recovery period.
Consider any pre-existing conditions or illnesses
the older client may have.
Consider medications effect during exercise
session.
33. Strength Programming Guidelines
Be aware that the senior will tend to
move and progress slower.
Design program to emphasize function.
Work only through the pain-free range of
motion No Pain!
34. Program Structure
Should consist of exercise to improve the
ability to:
Stabilize the torso
Push
Pull
Grip
Get up & down
Move
35. Stabilizing The Torso
Activities: All activities of daily living involve the
torso.
Muscles: Erector Spinae, Rectus Abdominus,
Obliques.
Exercises: Stability Ball
Sitting
Marching
Arm/Leg lifts
Catching drills
36. Pushing
Activities: Need to move furniture, kitchen
activities, putting things away, shopping cart.
Muscles: Triceps, Pects, Anterior Deltoid
Coracobrachialis, Serratus Anterior.
Exercises:
Wall push ups
Fwd/overhead med ball press
Squeezing a balloon
Seated chest press
Shoulder press
Push up
37. Pulling
Activities: Need to rake leaves, open doors,
laundry, groceries from trunk, picking up the
cat!
Muscles: Lats, teres major, post. delt., biceps,
traps, rhomboids.
Elastic tubing exercises:
Rowing
Vary Angles
Seated Row
Reverse Flys
38. Grip Strength & Dexterity
Activities: Need to open lids, use tools, writing,
eating, sewing, buttoning, etc.
Muscles: Forearm and intrinsic muscles of the
hand.
Exercises: Towel rolls, ball squeezes, rubber
band exercises, dexterity drills, progressively
tighter jar lids (series).
39. Getting Up & Down
Activities: Needed to climb stairs, getting in/out
of chair/car, toileting.
Muscles: Quads, gluts, hams, torso.
Functional Exercises:
Ball Squats, chair squats
Lunges
Step ups
Traditional Gym Exercises:
Leg press
Hack squat
Smith Machine Squat
Abduction/Adduction exercises
Avoid:Leg extension due to shear forces
40. Improve Mobility
Walking is the most popular and is highly
functional.
Strength Training will improve the client’s ability
to walk.
Take note of the muscles around the ankle –
note strength and flexibility.
Treadmill walking with a slight incline can help to
improve strength & endurance in the leg
muscles. Also improves speed and balance.
Consider age appropriate obstacle courses.
Low step ups holding on or carrying
something. Do forward, backward, laterally.
41. In A Nutshell
Strength training benefits for seniors is
well documented.
Should be a long-term part of client’s life.
Remind seniors that strength training will
improve their cardio program as well.
Greatly increases the client’s quality of
life and adds “life to their years.”
