Special Populations

: Elderly Adults

*Definition

*A senior citizen is a person 65 years of age or older with or without chronic diseases, risk factors, or signs or symptoms.

*Exercise Guidelines*Medical release, health history questionnaire, and PAR-Q

*OH Squat, Sitting, Standing from Sitting Position, Single-Leg Stance, Push, Pull

*Flexibility Assessments

*Phase I of OPT model to be fully mastered before advancing to Phases 2-5

*Slow progression, well monitored, based on postural control

*Exercises progressed towards free sitting or standing

*Program design centered around safety, technique, & kinetic chain control to minimize risk of injury

*Cardio equipment that is stationary with handrail support & resistance equipment with seated options

*FITT*FREQUENCY-3-5 days per week of moderate-intensity

activity or 3 days per week of vigorous-intensity activity

*INTENSITY-40-85% of VO2 peak cardiovascular, 40-80% 1 rep max

*TIME-30-60 minutes per day or 8-10 minute bouts

*TYPE-resistance training in Phase I, Phases 2-5 contingent upon dynamic postural control & physician recommendation; SMR & static stretching; cardiorespiratory training in Phases I & II and carefully monitored if taking meds or diagnosed with any chronic conditions

*VOLUME- resistance training 1-3 sets of 8-20 repetitions, flexibility is best when performed daily, cardiovascular 20-45 minutes

*Beneficial Exercises*Single-Leg Balance-progressed from

easy to hard, increasing proprioceptive challenges, adding or changing variables, and altering body positioning

*Varied Size Cone/Hurdle Step-Overs-SAQ training in seniors can help prevent age-related bone density losses, coordinative ability, and muscular power

*Contraindications*While there is nothing specifically “off limits” to the senior

population, thorough assessments MUST be done prior to starting any exercise program.

*Program design MUST be developed around any diseases, current medications, current health/fitness levels, current abilities/disabilities, and ALWAYS with safety in mind.

*A trainer must work very closely with the primary care physician to ensure the program is safe and effective because after all, the goal is to improve the quality of their life, not the other way around!

*Careful program and progress monitoring is a must.