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Resistance Training for Different Populations: Summary
RESISTANCE TRAINING FOR ACTIVE AGING
○ Standing partial ROM back flexion (Romanian deadlift) ○ Standing cable rotation or cable chop (core) • Suggested resistance training exercises :
Plyometric Training
○ Sit to stand mimics a squat exercise ○ Can be done in-home or anywhere ○ No formal exercise session required ○ While watching TV
LEARNING TIP! Research has revealed that plyometric training significantly reduces the risk of age-related muscle loss, termed sarcopenia, and relieves some of the associated negative effects of sarcopenia like loss of muscle tone, strength, and function.
○ Use couches, chairs, benches, and so on ○ Use aides like walkers to assist if necessary ○ Progress the movement from using arms to legs only • Functionally friendly exercises : ○ Bridge exercise ○ Knee to chest exercise ○ Incorporating balance into daily life • Suggested upper body exercises : ○ Biceps curls ○ Standing cable or dumbbell row ○ Shoulder flexion/extension ○ Shoulder abduction/adduction ○ Seated overhead press with dumbbells ○ Seated or standing triceps overhead extension ○ Standing one arm or two arm press • Modified seated exercises : ○ Shoulder press ○ Lateral shoulder raise ○ Front shoulder raise ○ Overhead triceps press ○ Biceps curl Simplified Programming • Focus: ○ Lower intensity, higher volume a good start place ○ Repetition aides motor learning ○ Beneficial to persons with obesity, with aging, and post-rehab • Neural priming: Readying the neural pathways to be more efficient • Adherence: ○ Process goals ○ Examples Exercise Psychology • Process goals/micro goals/session goals: ○ Short-term, workout session–based goals that can be reached right now ○ Help to improve self-efficacy ○ Help to improve short- and long-term adherence ○ In contrast to vague, hard-to-reach goals like “I want to lose weight and tone up” ○ Examples of process goals: ■ Complete 10 reps of wall squats ■ Complete 10 minutes on the treadmill at 3.5 speed
Plyometrics can enhance explosive movements, which is beneficial for daily activities like climbing stairs or getting up from a chair. Programming Suggestions • Strengthen the muscles that originate in the hips, like the gluteals, quadriceps, hamstrings, and hip abductors. These are the largest muscles in the body. They are used in traditional lower body plyometric drills and play a significant role in the balance that is required for plyometrics. The benefits of working the largest muscles in the body include: ○ Builds muscle mass, which leads to greater resting metabolic rate ○ Helps with weight management composition; more lean body mass, less fat mass, and improved cardiac stamina enhance physical function and quality of life, especially in older adults ○ Large muscles require greater cardiac output to work, which improves cardiovascular fitness Establishing Readiness • For lower body, exercisers should be able to complete 5 repetitions of the back squat at 60% or more of their body weight in 5 seconds or less • For upper body , exercisers should be able to complete 5 repetitions of the bench press at 60% or more of their body weight in 5 seconds or less Lower Body Plyometric Drills Once lower body strength has been developed, readiness has been established, and balance is not an issue, start with a small range of motion exercise such as a jump squat or jump and reach. We can modify this exercise to suit persons just starting by allowing them to hold onto something or simply lift to the toes like readying to jump. ○ Leads to a greater reduction in body fat percentage and a more favorable body
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