Functional Fitness Solutions for Older Adults: How to Assess and Interpret Postural Needs More...
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Transcript of Functional Fitness Solutions for Older Adults: How to Assess and Interpret Postural Needs More...
Functional Fitness Solutions
Assess, Interpret, SolvePresented by
Debra Atkinson, MS, CSCS
Ability vs. Age
• Athletic• Already Active• Getting Started• Needs a Little Assistance• Needs Ongoing Support
MODIFYING ASSESSMENTSModifying movement solutions
Assessments
• Lateral• Anterior• Posterior• Articulation• Squats• Tandem Lunge• Tandem Walk• Step Over• Clock
• Support• Support• Support• Possible Elimination• Height• Support and Depth• Support• Support• Reach Height
Interpretation
Static Posture• Ankle Mobility• Knee F – E – N• Adductors• Abductors• Pelvis A – P – N• Thoracic Spine• Shoulders• Cervical Spine• Head
Movement Mechanics• Flexion – Extension, In-Ev• Strengthen – Stretch• Strengthen – Stretch• Strengthen - Stretch• Abs – Back• Retraction & Extension• Retraction • Retraction-Extension• Forward head -tilt
Progression Plan
• Mobility (before Strength)• Clean Up Imbalances• Strength (neural connection)• Balance• Multi-planar & Unilateral movement• Physical Activity or Cardio Exercise• Increased Intensity• Power – Agility - Reaction
STRETCH-STRENGTHEN-STRETCHReducing Imbalances
Sample Strength & Function Class
• Core Temp Elevation• Functional Warm-up (unilateral) • Strength • Reaction – Agility – Coordination• Balance – Dual Tasking• Mobility
GROUP VS. PRIVATE
• AVERAGE TARGET• Safety via Support
• ATHLETE: • A. ACTIVE:• GETTING STARTED:• Needs Assistance• Ongoing Assistance
• SPECIFIC GOALS • Ability focused • Spotting Available
Lower BackIndirect
• Hip Flexibility– #4– Hip Flexor– Hamstring– Legs Open
• Lying, Standing, Seated• Kneeling, Half-stand, Standing• Lying, Seated, Standing• Lying
Lower Back
• Spinal Mobility– Articulation – Rotation– Lateral flexion
• Seated• Standing• Seated on Floor• Propping with ball
CORE Ex Rx
Standing • Pulling, Pushing, Static• Rotation
Seated• Pulling, Pushing, Static• Rotation
MOVEMENTS of the CORE• STABILIZATION• LATERAL FLEXION• ROTATION• EXTENTION• (FORWARD FLEXION 0)
SOLUTIONS Functional Limitations• Inability to floor• Limited by Back Pain• Compromised Balance
Wall Anchored TubingCable MachinesReinforced Walls (med ball toss)One sided carrySingle Arm Pull -tubingSingle Arm Press-tubingAlternate Elbow to KneeBand stepLong Lever Weight RaiseFlashlight Rotation
CORE STRENGTHCenter of Balance, Strength, Functional Stability and Movement
Progression
• Stabilization– Bilateral– Unilateral– Linear– Multiplanar– Standing– Seated
Progression
• Dynamic Stabilization– Body weight– Resistance bands– Weighted Balls– Reaction
Progression
• Rotation– BOS manipulation– Bilateral– Unilateral– Chest height– Superior to inferior– Inferior to Superior
Progression
• Back Extension– Limb extension– Bridge (floor mobile)– Bridge Roll (floor mobile)– All Fours Mobility or Bent Over Chair– All Fours Mobility with band
Progression
• Lateral Flexion– Side Bridge knees vary hand placement– Side Bridge Feet scissor– Side Bridge Feet stacked– Side Bridge with Flexion
EXCUSES ARE REASONSDealing with Vulnerability and Fear Caused by Conditions
Knee and Other Joint IssuesThe lack of confidence and pain result in less
activity…result in greater weakness….increasing risk
Obesity
Additional weight adds stress to knees, joint pain often excuse for not moving won’t improve without
weight control…
VertigoBegin with static positions, move to dynamic without rotation or head movement, and pay
attention to focus, and no rapid changes
Prioritize:Pain-Free Movement
Enhanced MobilityIncreased Stability
Additional Strength
Include All Components Every Session
Include “homework” for individuals by level for ex.
Thank You
Presented ByDebra Atkinson, MS, CSCSwww.voiceforfitness.com
[email protected] request a pdf of core progressions
“Navigating” Udemy.com Prevent Back Pain with Five Steps