1. health and fitness

Lindsay Mondick AEA Training Specialist [email protected] www.lindsaymondick.webs.com 363 -­‐ Aqua Balance & Coordination Challenge By Lindsay Mondick IAFC 2015 Fitness through the ages The 1st building block of fitness as you age: Strength and power training The 2nd building block of fitness as you age: Cardio endurance exercise The 3rd building block of fitness as you age: Flexibility The 4th building block of fitness as you age: Balance Fall Prevention -­‐ In those over 70: • 3 in 10 fall each year • 1 in 10 suffer serious injury from their fall (broken bone • 2 in 10 will need home or head injury) and only health care after hospital half regain function after stay and will fall when broken hip returning home Because of fear of falls • For many natural movement narrows to a 3 x 2 foot area. • Falls are a constant threat, in good weather and bad. • Fear of falling translates to an unwillingness to move without a walker or cane (shuffle walking) • They limit their activities which means reduced mobility and loss of physical fitness THIS LEADS to and INCREASED RISK of FALLING!!! What can we do? • Exercise programs that are designed to improve balance have decreased falls and fall related injuries by 12% (fallprevention.org, AEA Senior Strategies) Prevention -­‐ Many conditions are treatable, THE MORE PROBLEMS, the greater the chance of falling:
• Difficulty walking or moving • Orthostatic hypertension around (drop in BP upon standing) • Medication issues • Vision problems • Foot problems or unsafe • Tripping hazards footwear Best Prevention “Physical activity helps with fall • Keep moving and active prevention by improving • Recommended activities (Mayo Clinic): strength, balance, coordination, o Waking o Tai Chi and flexibility” – Mayo clinic o Water fitness and swimming article on Fall prevention. • Get them in the pool! Why? o Mental comfort of water: o Viscosity of water: o Multidirectional challenge to movement: o Water slows movement and allows more reaction time: Lindsay Mondick AEA Training Specialist [email protected] www.lindsaymondick.webs.com Who ARE THEY? -­‐Do your research! Where to look: o Under 55 and over 55? o National Council on Aging o 55+ is an enormous age (USA) group! o ICAA International Council of Active Aging) o Specialized trainings/CEC’s to make you better educated (AEA -­‐Arthritis Training, specialty providers like ATRI) Your Participants: • How old are they? ________________________________________________________ • What is the difference between Chronological and Physiological Age of my participants? _______________________________________________________________________ • What are their emotional/spiritual age and changes taking place? ______________ ________________________________________________________________________ • Physical changes? What are the physical changes taking place in their/our bodies as we age? ___________________________________________________________________ • What are the sensory changes I may have to consider? __________________________ ________________________________________________________________________ • What are the mental changes I may have to consider? _______________________________ •
What are the changes in mobility and response time to consider? _____________________ Statistical data on fitness trends have indicated that seniors and older adults are interested in [12]: PILATES, YOGA, TAI CHI AND CHI RESISTANCE TRAINING AND GROUP KUNG STRENGTH TRAINING PROGRAMS BALANCE AND STABILITY TRAINING MOBILITY AND FUNCTIONAL AND FALL PREVENTION PROGRAMS TRAINING FITNESS WALKING SPORTS SPECIFIC TRAINING (GOLF, RECUMBANT BIKING AND STEPPING TENNIC, ETC.) AQUATICS PROGRAMS, WHICH INVOLVE FAMILY PARTICIPATION Myth -­‐That seniors are not ready for fall prevention programs and that they cannot handle challenging workouts Lindsay Mondick AEA Training Specialist [email protected] www.lindsaymondick.webs.com Activity! -­‐ Be prepared, do your homework IDEAS we will incorporate for all ages: • Open Chain Movement o Put simply, your hand or foot is free to move during an open chain exercise o These types of movements tend to isolate a single muscle group and a single joint. • Closed chain movement o During these movements, your hands or feet are in a constant, fixed position (usually on the ground or a noodle) during the exercise (such as pushups). o Closed chain exercises work multiple joints and multiple muscle groups at once. • Mind-­‐Body Integrations -­‐ Yoga/Tai Chi/Pilate • Arm and Coordination Challenge • Equipment challenge
• Posture Core and Pelvic Floor
o Do not forget pelvic floor. This is “taboo” but the cure is NOT medication! Contrary to what pharmaceutical companies would tell you! • Games: o Neurological Training Segment/Socialization – Make them think! Remember the Basics References 1. Gentile AM. "Skill acquisition: action, movement and neuromotor processes". In: Carr JH, Shepherd RB, Gordon J et al. Movement Science: Foundations for Physical Therapy in Rehabilitation. Rockville, MD: Aspen Publishers Inc; 1987: 93-­‐154. 2. Higgins S. Motor skill acquisition. Phys Ther. 1991; 71: 123-­‐139. 3. Schmidt RA. "Motor learning principles for physical therapy". In: Lister MJ (ed). Contemporary Management of Motor Control Problems. Alexandria, VA: Foundation for Physical Therapy; 1990: 49-­‐61. 4. Winstein CJ. "Designing practice for motor learning: clinical implications". In: Lister MJ (ed). Contemporary Management of Motor Control Problems. Alexandria, VA: Foundation for Physical Therapy; 1990: 65-­‐76. 5. Crutchield CA, Barnes MR. Motor Control and Motor Learning in Rehabilitation. Atlanta, GA: Stokesville Publishing Co; 1993. 6. Nashner LM. "Sensory, neuromuscular, and biomechanical contributions to human balance." In: Duncan PW (ed). Balance: Proceedings of the APTA Forum. Alexandria, VA: American Physical Therapy Association; 1990: 5-­‐12. 7. Richley Geigle P, Cheek WL, Gould ML, Hunt HC III, Shafiq B. Aquatic physical therapy for balance: The interaction of somatosensory and hydrodynamic principles. J Aquatic Phys Ther. 1997; 5(1): 4-­‐10. 8. Mano T, Iwase S, Yamazaki Y, Saito M. Sympathetic nervous adjustments in man to simulated weightlessness induced by water immersion. Sangyo Ika Diagaku Zasshi. 1985; 7 (Suppl): 215-­‐227. 9. Simmons V, Hansen PD. Effectiveness of water exercise on postural mobility in the well elderly: an experimental study on balance enhancement. J Gerontol. 1996; 51A(5): M233-­‐M238. 10. Lord S, Mitchell D, Williams P. Effect of water exercise on balance and related factors in older people. Aust J Physiother. 1993; 39(3): 217-­‐222. 11. Smith, L.K., Weiss, E.L. & Lehmkuhl, L.D. (1996). Brunnstrom's clinical kinesiology (5th ed.). Philadelphia: F.A. Davis. 12. AQUATIC Exercise Association. Successful Senior Strategies workshop. 13. Salzman, A. Aquatic Fall Prevention and Balance Strategies 14. WWW.HELPGUIDE.ORG Choreography IDEAS – For complete list of Choreography go to www.lindsaymondick.webs.com Walking combinations • Side step with single arm pull, one hand at side • Side step with leading hand pull, other hand on hip…. then one hand push one hand dragging • Side step and double ankle touch front, then back • Step forward then f/b ankle touch • Step, hop ½ turn Lindsay Mondick AEA Training Specialist [email protected] www.lindsaymondick.webs.com • Side to side rocks, various tempos and sway to arms to add resistance • Front to back rocks • Skipping – forward and back – bring heels down! • Jog with noodle in front and behind • Opposition walks • Synergistic walks • Walk forearm/elbow to knee – forward and backward • Walk backward in diagonal pattern • Hamstring walk • Walk f with knee lift and hip rotation • Walking with kickboard on head for balance training • Walk, then f kick f,s,b • Tightrope walk, forward, back • Walk on heels • Backward walk • Balloon walk • “Weighted walk” • Combine balloon and weighted walk • Side step/rock with small quick elephant • Reverse squat – hand alternate pressing center and side • Curtsey lunge – stretch, hands push same side as back leg • Hop scotch/jumping jacks/xcountry/kick variations/arm variations Static Balance • Eagle pose • Star pose • Arabesque • Using various yoga progressions • Partner noodle pull (one facing forward, one backward • Walk backward on heels • Hand to hand openers Noodle Work: • Partner walking/squatting with a noodle • Based noodle jog • Biased noodle ski • Balance on noodle (one leg/2 legs) • Surf on noodle • Reverse squat with noodle • Hula – spinal mobility o Single leg, double Opposition work: Noodle and handbar for complexity o Stand on noodle, add handbar and do arm/leg opposition work Games o Number the move