Strength-based Rehab

Agenda

• What is Exercise?

• Exercise and Recreation

• Sarcopenia & Aging

• Parameters of Exercise Prescription

• Contraindications

• Exercise Adaptations & Special Conditions

• Exercise is, by definition, demanding muscular work.

• It is a negative physiological event that aims to stimulate positive adaptive change.

• Safe parameters and optimal dosage

• Form: slow, controlled movement, proper positioning, and proper breathing

• Safety: minimize risk of injury, reduce impact on joints, and avoid mechanical strain on neural tissue

• Very individual

• Generally declines with age

• Impacted by stress, nutrition, drugs, sleep, genetics, diseases, and level of conditioning

• Essential part of exercise prescription

Recovery Ability

Age

• Loss of skeletal muscle tissue plagues each and every adult is the.

• Physical activity does nothing to alter this process.

• Strength training is absolutely essential for long-term health and maintenance of functional abilities.

1 to 2% per year

• Sarcopenia is correlated with every condition of “aging”

• Body composition is an extremely important indicator of health.

• Loss of muscle mass is the number one biomarker of aging.

Negative Changes in “Biomarkers”

1)      Muscle Mass2)      Strength3)      Basal Metabolic Rate4)      Body Fat Percentage5)      Aerobic Capacity6)      Blood-sugar Tolerance7)      Cholesterol/HDL Ratio8 )     Blood Pressure9)      Bone Density10)   Ability to regulate Internal Temperature

Mobility + Strength = Function!

Cardiovascular

Strength

Flexibility

Body Composition

Insulin Sensitivity

Healthy Joints

Exercise should stimulate positive physical adaptations within the musculoskeletal system:

1. Lean tissue improvement2. Bone density enhancement3. Increased cardiovascular efficiency4. Improved resistance to injury5. Enhanced muscle function/joint range of motion

Intensity

Frequency

Duration

Safety

Equipment?

20-30 minutes1-3 times per week

Full body circuit

Minimal rest

Controlled movement

Train to fatigue

Secrets of Success

Find a partner.

Learn proper form.

Address special conditions.

Consistent effort is key.

Ensure sustainability.

Maintain your muscle.

Put it to use.