exercise and the older adult -
TRANSCRIPT
Introducing You (And Your Novice/Older Clients) to the TRX
ACSM Health & Fitness Summit 2012
© 2012 Thompson Fitness Solutions, LLC
Christian Thompson, Ph.D.University of San Francisco
Thompson Fitness Solutions, LLC
Leigh CrewsSenior Master Trainer
TRX Training
Thursday, March 29, 2012
Updates!!!!!n Updated outline is posted as PDF on
www.thefitnessprofessor.wordpress.com
n Handouts with pictures also will be posted at www.thefitnessprofessor.wordpress.com and/or TRX text message at 22333 w/ code TRX20 & name and email address
n Videos will be uploaded to TRX Trainingʼs website and to www.youtube.com/thompsonfitnesssolut
n Let TRX know that you WANT MORE NOVICE/OLDER ADULT EXERCISE GUIDANCE!!!! An online CEC training course is IN THE WORKS!
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Objectives
n Most Importantly: LEARN/PRACTICE INTRODUCTORY TRX EXERCISES FOR OLDER/NOVICE CLIENTS!
n And we will also....n Introduce the TRX Exercise Leadership Guidance
“NAPSMR” Protocoln Provide guidance regarding valuable cueing strategiesn Discuss how and when to progress/regress clientsn Detail the important components to a falls prevention
program for older adults & exercises for falls prevention using the TRX
n Present results of an older adult TRX research study
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
But First...A Little Explanation is Necessary!!!!
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
But First...A Little Explanation is Necessary!!!!
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
But First...A Little Explanation is Necessary!!!!
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
But First...A Little Explanation is Necessary!!!!
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
But I Have No Explanation For This!!!!!
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
WHY Use the TRX With Older/Novice Clients??
n Provides built-in SAFETY mechanism (i.e., balance/falls prevention)
n Provides UNLOADING of the lower extremity (good for weak and/or arthritic clients)
n Exercises can easily be progressed/regressed to individually suit each client
n If INTRODUCED PROPERLY, training with the TRX can be a fun and effective addition to any clientʼs training program!
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
The N.A.P.S.M.R. Protocoln N: Name of exercisen A: Adjustment of TRX systemn P: Position of body for exercisen S: Starting position for exercisen M: Movement pattern for exercisen R: Return to starting position
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Joint Mobility Exercisesn Joint mobility exercises are excellent as warm-up, cool-
down, and/or focus of an exercise sessionn TRX provides an external “balance check” to safely perform
an open-chain &/or a closed-chain mobility exercise while also developing single-leg balance, muscle endurance, and core stability
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Falls: How Big is the Problem?n Over 1/3 of people aged of 65+ fall each year
n In 2007, over 1.8 million seniors were treated for fall-related injuries at emergency rooms
n Approx. 400,000 fractures per year due to falls
n Over 20% of hip fractures result in death in 1 yr
n Problem will only continue to increase with the “Graying of America” and its changing demographics
Sources: CDC, 2010; Kannus et al., 2005; Ngyuen et al., 2007© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Factors Affecting FallsExtrinsic FactorsExternal Issues
– Weather or outdoor conditions
– House clutter and obstacles
– Poor lighting– Lack of adaptive
devices in the home– Inappropriate
footwear/clothing
Intrinsic FactorsInternal Issues
– History of Falling– Chronic Diseases &
Medical Conditions– Sensory/Vestibular
Impairments– Medication Effects– Functional Level
(Strength, Posture, Gait)
Sources: (Rose, 2003; Tinetti et al., 1988; Carter, 2001; Lehtola et al., 2006)
Risk linearly with number of risk factors present
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Our Falls Defense Mechanisms...That Begin To Malfunction With Age!!!!
Source: Carter, Kannus & Khan, 2001
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Strength/Stability:Assisted Squat (most regressed)
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Strength/Stability:Modified Assisted Squat
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Strength/Stability:Single Leg Assisted Squat
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Strength/Stability:Assisted Chest Press
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Strength/Stability:Assisted Row Series
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Strength/Stability:Side Plank Series
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Strength/Stability: Prone Walk-Under
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
TRX Research Study @ USFUSF Lab outfitted with TRX Wall
Mounts
n 3 males/3 femalesn Average age: 73.1 yearsn Signed physician consent formn Recruited from physical therapists and
medical offices
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
TRX Intervention Description8-week Progressive ProgramThree Phases (2 wks, 3 wks x 2)
n Dynamic warm-upn Sensory integration exercisesn Strength trainingn Balance trainingn Gait enhancement trainingn Dynamic cool-down
60 Minutes, 2 days per weekLed by CT, CPT & USF Students
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Outcome Measuresn Physiological Assessments
– Functional Reach Test (Limits of Stability)– 30 sec Chair Stand (Lower Body Strength)– Timed Up-And-Go (Agility & Dyn. Balance)
n Questionnaires– Activity Specific Balance Confidence Scale– SF-12 Quality of Life Questionnaire
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Physiological MeasuresANOVA – Assessing Mean Differences
-15.0
0
15.0
30.0
45.0
60.0
FR CS TUG
FP ProgramControlTRX
% C
ha
ng
e
p = .0001
p = .008, NS
p = .04, .001
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Dyn. Balance/Gait Enhancement:Side Steps
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Dyn. Balance/Gait Enhancement:Step/Lunge Return Pattern
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Dyn. Balance/Gait Enhancement:Frontal Step/Lunge Return Pattern
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Recommendations for the Fitness or Activity Professional
n Start with widest base of support & progress from there (4 step progression)
n Provide positive reinforcement ALL THE TIME!
n Follow NAPSMR protocol to have a reliable & consistent exercise delivery strategy
n Remember, the TRX can help EVERYONE!!!
© 2012 Thompson Fitness Solutions, LLC
Thursday, March 29, 2012
Dr. Christian ThompsonUniversity of San Francisco
& Thompson Fitness Solutions, LLC
[email protected]: @thefitnessprof
YouTube: ThompsonFitnessSolutBlog: www.thefitnessprofessor.wordpress.com
Leigh Crews: [email protected]
Thursday, March 29, 2012