Session 424: Better Program Design for Baby Boomers and BeyondFabio Comana, MA., MS., NASM CPT, CPES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN

National Academy of Sports Medicine – fabio.comana@nasm.org

Represent largest cohort of U.S. population – born between 1946 – 1964 (U.S. Census Bureau): NOTESNOTESNOTES

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 1

• > 30 % of older adults experience at ≥ 1 fall / year.• Increases to > 50 % falls/ year in individuals > 75 years of age (American Academy of

Orthopedic Surgeons, 2011)

NOTES

Benefits of Activity:• Key Goal: Retain ability to live and function independently.• Compressing time period in which one lives in a state of morbidity / below disability threshold.

Assessments: Standard or customized? • Posture: Changing demographics – flatback to swayback/lordosis/kyphosis.• Balance: Romberg / Sharpened Romberg

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 2

• Movement Screens: NASM OH Squat, NASM Single-leg Squat, FMS or customizable ? NOTES• Age-specific Protocols: FFFF (Senior Fit Tests (timed up-and-go)

Programming: NASM Optimum Performance Training (OPT):

• Emphasis - Stages 1,2 and 5.

Considerations: • Corrective Exercise – Myofascial Release (self adminstered - foam rollers?)

• Intensity: HR, RPE Talk-test. • General approach given weekly frequency (2-3x/week):

Integrated 6-8-10 (blended)• Fall Prevention (Core, Balance & Reactivity)

Seated-to-standing; supported-to-unsupported, stable-to-unstable

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 3

NOTES

• Planes: Sagittal Frontal transverse• Vestibular issues = dizziness / loss of balance in transverse plane / head rotations (e.g., in-step

marching). • Caution (sagittal plane – loss of peripheral vision).

• Planes: Sagittal Frontal transverse• Vestibular issues = dizziness / loss of balance in transverse plane / head rotations (e.g., in-step

marching). • Caution (sagittal plane – loss of peripheral vision).

• Planes: Sagittal Frontal transverse• Vestibular issues = dizziness / loss of balance in transverse plane / head rotations (e.g., in-step

marching). • Caution (sagittal plane – loss of peripheral vision).

• Planes: Sagittal Frontal transverse• Vestibular issues = dizziness / loss of balance in transverse plane / head rotations (e.g., in-step

marching). • Caution (sagittal plane – loss of peripheral vision).

• Planes: Sagittal Frontal transverse• Vestibular issues = dizziness / loss of balance in transverse plane / head rotations (e.g., in-step

marching). • Caution (sagittal plane – loss of peripheral vision).

• Planes: Sagittal Frontal transverse• Vestibular issues = dizziness / loss of balance in transverse plane / head rotations (e.g., in-step

marching). • Caution (sagittal plane – loss of peripheral vision).

• Planes: Sagittal Frontal transverse• Vestibular issues = dizziness / loss of balance in transverse plane / head rotations (e.g., in-step

marching). • Caution (sagittal plane – loss of peripheral vision).

Dynamic Balance:• ALWAYS maintain full postural and recovery control. • 1 set x 8 -12 repetitions to 2 - 3 sets x 8 -12 repetitions.

Dynamic Balance:• ALWAYS maintain full postural and recovery control. • 1 set x 8 -12 repetitions to 2 - 3 sets x 8 -12 repetitions.

Dynamic Balance:• ALWAYS maintain full postural and recovery control. • 1 set x 8 -12 repetitions to 2 - 3 sets x 8 -12 repetitions.

Dynamic Balance:• ALWAYS maintain full postural and recovery control. • 1 set x 8 -12 repetitions to 2 - 3 sets x 8 -12 repetitions.

Dynamic Balance:• ALWAYS maintain full postural and recovery control. • 1 set x 8 -12 repetitions to 2 - 3 sets x 8 -12 repetitions.

Dynamic Balance:• ALWAYS maintain full postural and recovery control. • 1 set x 8 -12 repetitions to 2 - 3 sets x 8 -12 repetitions.

Dynamic Balance:• ALWAYS maintain full postural and recovery control. • 1 set x 8 -12 repetitions to 2 - 3 sets x 8 -12 repetitions.

Stabilization PhaseStabilization Phase Strengthening PhaseStrengthening PhaseStrengthening Phase Power PhasePower Phase

Resistance Training:Resistance Training:Resistance Training:Resistance Training:Resistance Training:Resistance Training:Resistance Training:Phase 1 Phase 2Phase 2 Phase 3 Phase 4Phase 4 Phase 5

1 – 3 sets x 8 – 12 reps.

SS: • Strengt

h: 2 – 4 sets x 8 -12 reps

• Stabilization: 1 – 3 sets x 8 – 12 reps.

SS: • Strengt

h: 2 – 4 sets x 8 -12 reps

• Stabilization: 1 – 3 sets x 8 – 12 reps.

3 – 5 sets x 6 – 12 reps. (2 – 3 sets = optimal)

4 – 6 sets x 1 – 5/6 reps.4 – 6 sets x 1 – 5/6 reps.

30 – 45 % 1RM or 10 % BW.SS: • Strength: 3 – 5

sets x 1 – 5/6 reps• Power: 2 – 3 sets x

8 -10 reps

Nutritional Considerations:Nutritional Considerations:Nutritional Considerations:Nutritional Considerations:Nutritional Considerations:Nutritional Considerations:Nutritional Considerations:

Nutrition Test for Older Adults – over age 65• Reference: Nutrition Screening Initiative (American Academy of Family Physicians, ADA and

National Council on Aging)

Nutrition Test for Older Adults – over age 65• Reference: Nutrition Screening Initiative (American Academy of Family Physicians, ADA and

National Council on Aging)

Nutrition Test for Older Adults – over age 65• Reference: Nutrition Screening Initiative (American Academy of Family Physicians, ADA and

National Council on Aging)

Nutrition Test for Older Adults – over age 65• Reference: Nutrition Screening Initiative (American Academy of Family Physicians, ADA and

National Council on Aging)

Nutrition Test for Older Adults – over age 65• Reference: Nutrition Screening Initiative (American Academy of Family Physicians, ADA and

National Council on Aging)

Nutrition Test for Older Adults – over age 65• Reference: Nutrition Screening Initiative (American Academy of Family Physicians, ADA and

National Council on Aging)

Nutrition Test for Older Adults – over age 65• Reference: Nutrition Screening Initiative (American Academy of Family Physicians, ADA and

National Council on Aging)

Effctive Programming = Science, Common Sense, creativity + a positive, memorable experience. Effctive Programming = Science, Common Sense, creativity + a positive, memorable experience. Effctive Programming = Science, Common Sense, creativity + a positive, memorable experience. Effctive Programming = Science, Common Sense, creativity + a positive, memorable experience. Effctive Programming = Science, Common Sense, creativity + a positive, memorable experience. Effctive Programming = Science, Common Sense, creativity + a positive, memorable experience. Effctive Programming = Science, Common Sense, creativity + a positive, memorable experience. Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 4

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 5