Post on 11-Jul-2020
Webinar on Demand 2017
(C) 2012, 2016 by Exercise ETC. All rights
reserved. 1
10 Essential Exercises
for Seniors
Laura Abbott, MS, LMT • Master’s Degree, Sports
Medicine
• Licensed Massage Therapist
• Undergraduate degree in Exercise Science
• Instructor of Kinesiology, Georgia State University
• ACE Certified Personal Trainer
• Guest speaker at Atlanta area massage schools and at the Georgia State University Physical Therapy department.
• Owner of Premier Performance, Atlanta, GA
How to Get Your CE Certificates
• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you
may either save or print your certificate; even if you do not have a working printer, make sure to complete this form
• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.
Webinar on Demand 2017
(C) 2012, 2016 by Exercise ETC. All rights
reserved. 2
Learning Objectives (5)
• After viewing this webinar you will be able
to:
– Define Functional Training
– Identify the characteristics of functional
training
– Explain how to integrate function exercises
into your programs
– Describe how to build a strong foundation to
functional training for your clients
– List common compensations that can occur
What is “Functional” Training?
• Selecting exercises that
improve the foundation for
movement and ADLs
• NOT necessarily selecting
exercises that exactly
mimic activities of daily
living
The Characteristics of a
“Functional” Exercise
• Standing unsupported
• Maximizes joint mobility
• Requires active stabilization
• Integrates joint actions
• Emphasizes strength, power
and dynamic balance
• Focuses on both acceleration
and deceleration
Webinar on Demand 2017
(C) 2012, 2016 by Exercise ETC. All rights
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Successfully Integrating Functional
Exercises into Your Programs
1. Instruct proper form &
technique to build a solid
foundation
2. Eliminate common
compensations that will
interfere with safe
progression
3. Add higher level challenges
to increase strength as client
adapts
Building a Strong Foundation
• Determine the client’s
baseline for each exercise
• Focus on teaching and
cueing
• Work proximal stability first
• Move to distal joint mobility
• Initiate basic movement
patterns
• Add progressive resistance
Understanding Compensations
– Do some structures need to be stretched
or released?
• Joints, Ligaments, Facia, Muscle
– Do some structures need to be
strengthened?
• Stabilizer muscles or prime movers
– Is there poor proprioception or movement
awareness?
Webinar on Demand 2017
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Functional Progressions
• Observe your client
doing these essential
movements and find
ways to improve their
performance on each
of them
• If baseline
performance is good,
progress to a more
challenging movement
pattern & add external
resistance
Our List of the Top 10 “Best” …
1. Planks
2. Bridges
3. Rotations
4. Pushes
5. Pulls
6. Squats
7. Lunges
8. Step-ups
9. Deadlifts
10. Half Get-ups
#1: The Prone & Oblique Plank
• Abduct Scapulae
• Tighten ALL Anterior
Muscles, including
Quads
• Tighten Glutes
• Neutral from Ear to
Heel
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Basic Plank Progressions
• Incline Position
• Push-Up Position
• Feet Wide, Elbows Narrow
• Neutral
• One Leg Up
• Opposite Arm/Leg Up
• Full Extension
Compensations: The Plank
Compensation Reason
Hips above shoulders Poor core strength
Torso sagging Poor core strength
Unable to hold position Arms may be too far forward
– shoulders overextended
Poor core endurance
Pain in neck or shoulders Poor shoulder girdle strength
and endurance
The Oblique Plank
• Progressions:
– Kneeling
– Legs Staggered
– Feet Together
– Top Leg Abducted
• Tips
– Retract and depress
scapula
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Progressions: Oblique Plank • Elbow and Knee
supported
– Ability to move in and
out of correct
alignment
Progression
• Full Arm Extension
• Unstable surface
Regression
• Drop onto lower
knee
Functional Variations
• Stability Ball | TRX
Variations
#2: The Supine Bridge
• Feet hip-to-shoulder-
width apart
• Engage Glutes
• Lift hips to neutral line
b/w knee and shoulder
• Knees should be ~90
degrees
• Weight in heels
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Compensations: The Bridge
Compensation Reason
Unable to hold position Poor gluteal endurance
Unable to lift hips high
enough to achieve straight
torso
Poor gluteal strength
Tight hip flexors
Unable to hold knees
together if cued
Poor adductor strength
and/or endurance
Knee pain Poor gluteal strength; unable
to use glutes to lift hips,
overusing quads
Progressing The Bridge
• Butt Squeeze
• Single Leg
– Alternating
• Swiss Ball
#3: Trunk Rotation
• Controversy over the
safety of spinal rotation
has lead to
recommendations that
training emphasis
should be on trunk
muscles as
decelerators and the
hips & shoulders as
accelerators during
Webinar on Demand 2017
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Compensations: Trunk Rotation
Compensation Reason
Hips move when shoulders
move
Unable to use obliques to
stabilize pelvis
Tightness in shoulder joint
and shoulder girdle
Tightness in hip flexors
Movement range different on
both sides
Tightness in spinal rotators,
obliques
Functional Progressions
• The Rip Trainer or med ball
side toss challenges
deceleration & explosiveness
#4: Pushes & Presses
• Are they different?
– A “push” is
characterized by
horizontal
displacement of the
resistance
– A “press” is
characterized by
vertical displacement
– The terms are
commonly used
interchangeably
Webinar on Demand 2017
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Basic Push-Up Progressions
Compensations: Pushes &
Presses Compensation Reason
Limited range of motion Poor upper body strength
Hips elevated above
shoulders
Poor core strength
Torso sagging Poor core strength
Wrist or hand pain Carpal tunnel issues
Shoulder pain Structural or orthopedic
problems
Functional Progressions
Webinar on Demand 2017
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Functional Progressions:
Presses • Greater demands for “core”
stabilization
• Offers versatility in cases of
shoulder impingement risk
• Performed in similar manner
to military press
• Integrate with Lower Body
Training Exercises
#5: Horizontal & Vertical Pulling
• Start with elbows extended
• Allow scapula to protract slightly to pre-stretch prime movers
• Initiate the Pull with the Lats
– Think about pulling through the elbows and squeezing the scapula together to finish
• Do not lean; maintain neutral spine throughout
• Same for Horizontal Rowing
Compensations: Pulling
Compensation Reason
Rotating the torso Poor upper body pulling
strength
Rounding the thoracic spine Poor Erector Spinae
strength; inability to stabilize
Poor Shoulder Girdle
muscles strength
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Functional Progressions
Inverted Pull-Ups Traditional Pull-Ups
#6: The Squat
• Heels Shoulder-Width
• “Sit back” flexing the hips and
knees simultaneously
• Knees stay parallel to feet
• Weight balanced between
ball of foot and front of heels
• Stop descent when femurs
are parallel to ground
• Fully extend hips and knees
returning to Neutral Standing
Compensations: Squats
Compensation Reason
Unable to perform full ROM Tight calf muscles or limited
ankle ROM
Limited knee ROM
Rounding spine Poor core or spinal erector
strength
Falling forward Poor ankle flexibility
Poor gluteal activation
Knees falling in; femur
internally rotating
Poor gluteus medius and
maximus strength
Webinar on Demand 2017
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#7: The Lunge
• Begin with Reverse
Lunge, progress to
Forward Lunge
• Work on controlling
deceleration first
• Add multidirectional
reaches to challenge core
stability and balance
The Lateral Lunge Progression
• Feet MUST remain parallel to each other
• Maintain hip, knee and foot alignment
• Outer knee can remain slightly flexed or straight in the more advanced trainee
• Greater hip ab/adductor involvement
Compensations: Lunges
Compensation Reason
Poor knee tracking Quad strength imbalances
Poor gluteal strength, esp
glute med
Knee pain Limited knee ROM
Structural problems in knee
(arthritis, meniscus,
ligaments)
Unable to stabilize and
balance
Poor core strength
Webinar on Demand 2017
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#8: The Step Up
• Begin on top of Step
and focus on stepping
down first
• Maintain hip, knee
and foot alignment
Compensations: Step Ups
Compensation Reason
Poor knee tracking Quad strength imbalances
Poor gluteal strength
Knee pain Limited knee ROM
Structural problems in knee
(arthritis, meniscus,
ligaments)
Unable to stabilize and
balance
Poor gluteal strength
Progressions: Step Ups
• Side-to-Side Stepping
• Add resistance for
definition, hypertrophy
• Run or walk up & down stairs or bleachers for time or distance
• For variation, add a backpack or other weight
Webinar on Demand 2017
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#9: The Deadlift
• Stance is 12-15 inches
• Pronated grip is outside stance ~20 inches
• Shins almost vertical; bar 2 to 3” from shins
• Hips are higher than in squat
• Scapula adducted
• Back straight
• Head/neck neutral/”packed”
Compensations: Deadlifts
Compensation Reason
Rounding spine Weak spinal erectors
Weak core muscles
Rotating pelvis Tight hamstrings on support
leg
Poor core strength
Limited ROM Poor hamstring flexibility in
support leg
#10: The “Half Get-up”
2 1 3
5
6
Webinar on Demand 2017
(C) 2012, 2016 by Exercise ETC. All rights
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How About Sit-ups for Seniors?
• Sit-ups may be the
most controversial
exercise
Compensations: Sit-ups
Compensation Reason
Feet lift off floor Weak abdominals; hip flexors
active
Need to use momentum
and/or arms to complete
ROM
Weak abdominals at specific
ranges of the motion
Pain in the lower back Arching back during lift due
to over activity of hip flexors
How to Get Your CE Certificates
• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you
may either save or print your certificate; even if you do not have a working printer, make sure to complete this form
• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.
Webinar on Demand 2017
(C) 2012, 2016 by Exercise ETC. All rights
reserved. 16
Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS
or NSCA
Question 1
True or False:
Functional training involves selecting
exercises that mimic activities of daily living
exactly.
Question 2
All of the following are characteristics of a
functional exercise EXCEPT:
A. Maximizes joint mobility
B. Emphasizes strength, power, and
dynamic balance
C. Requires static stabilization
D. Focuses on acceleration and deceleration
Question 3
As the client adapts to functional exercises,
the next step the trainer should make is to:
A. Add higher level challenges
B. Instruct proper form
C. Eliminate compensations
D. Focus on deceleration only
Webinar on Demand 2017
(C) 2012, 2016 by Exercise ETC. All rights
reserved. 17
Question 4
True or False
To help a client build a strong foundation
with functional exercises, proximal stability
should be worked first.
Question 5
What structures often times need to be
strengthened when compensations occur
during functional exercises?
A. Ligaments
B. Prime movers
C. Fascia
D. Joints
Correct Your Work:
Answer Key
1. False
2. C
3. A
4. True
5. B
Make sure to keep this assessment with your other
recertification documents for 4 years. Questions about
any answer? Email us at: info@exerciseetc.com
Webinar on Demand 2017
(C) 2012, 2016 by Exercise ETC. All rights
reserved. 18
PLEASE NOTE:
• Remember to complete this
webinar and print the certificate
by December 31 of this year.
• Certificates with next year’s
date may not be accepted by
your credentialing organization.
NOTES
NOTES