strength training for the older adults
TRANSCRIPT
Strength Training for the Older Adult
Alexis Morgan, Student Physical Therapist
1.Cycle
Inactivity
↓Strength
Functional Decline
SO, WHAT’S THE SOLUTION?
->
“O
VE
RLO
AD
P
RIN
CIP
LE
Muscle requires an adequate stimulus (aka: overload) to get stronger.
BIG QUESTION:Are we doing enough?
?
“A WHITE PAPER is an official government/organizational report to advocate a certain solution is best for a particular problem.
Stre
ng
th T
rainin
g
for th
e O
lde
r Ad
ult
Dale Avers PT, DPT, PhD; Marybeth Brown, PT, PhD, FAPTA, FACSM
1-5%Normal Age-Related Annual Strength Loss after age 30
3-5%Normal Age-Related Annual Strength Loss after age 60
50-70%Less strength as 70yo woman compared to 30yo
Which EXERCISES should my patients perform?
Sit to
Stand
Functional Movements
Step-Ups
Transfers
SP
EC
IFIC
ITY
HOW MANY repetitions should my patients perform?
It depends.
TABLES TO COMPARE DATA
Perform as many as you can.
OVERshooting & UNDERshooting
Exact # of repetitions
based off of 1RM & exercise
science & math & da da
da
2x10As many as you can.
Avo
id
2-3x/wkPer Muscle Group
FR
EQ
UE
NC
YHOW OFTEN should my patients perform these functional exercises?
Progressive ROADMAP
+ Weight
+ Sets/Reps
+ Exercises
Progressive ROADMAPExample
Sit to Stand
No Arm Use
ChangeChair
Surface
↓Chair Height
Hand-Held
Weights
Eyes Closed
↑Speed
Stagger-Leg
stance
Stand on Foam
Cardiac SafetyRisk VS. Benefits
RISK: No adverse cardiac events reported during high intensity training.
REWARD: Cardiac benefits (↓BP, ↓resting HR) documented.
Caution:Muscle Soreness
▸ Education prior ▹ “Sore & Safe!”▹ “This is good.”
▸ Action Item: MOVE!▹ Movement ↓ soreness
HelpfulRESOURCES
▸ APTA Geriatric Section▸ Senior Rehab Project▸ #GeriatricPT (Google it)▸ MedBridge
THANKS!
Any questions?You can find me at:
▸ @AlexisMorganPT▸ [email protected]▸ Facebook.com/AlexisMorganPT
CREDITS
▸ Avers DP, Brown M. White Paper: Strength Training for the Older Adult. J Geriatr Phys Ther. 2009;32(4):148-158.