1. Functional After 50 Brett Klika IDEA Personal Trainer of the Year 2. Baby Boomers Are Booming One of the fastest growing demographics seeking personal training is over the age of 50 If you personal train the general population, you are going to have clients in this age demographic. 3. After Today, You Should Be Able To: Increase your understanding and ability to connect with this demographic Identify the needs of your specific clients based on physical, mental, and emotional factors. Design programs that address all of these needs and create long-term results. 1 3 2 4. Boomer Biology Physical Hormonally Men- Andropause Women- Menopause Significant decrease in lean muscle mass Decrease in bone density Decrease in contractility in muscle fiber Decrease in cardiac output, stroke volume, and maximal heart rate 5. Boomer Biology (cont.) Decrease in tissue pliability and elasticity Increased propensity for cardiac disease, stroke, diabetes Previous injuries Compensations, etc. Medications Previous activity level Problems due to overuse? Problems due to under-use? Increased recovery time after intense workouts 6. Boomer Psychology Mental Looking for new challenges Stuck in their ways and previous paradigms. Constantly assessing and justifying personal training fees. Looking to be educated by a trusted professional. They want to receive value. They envision results. 7. Boomer Psychology Emotional Want to feel physically competent Want to return to the feeling of their glory days Want to be social Want opportunities for success Dont want to be treated like old people They want to be excited and have a positive emotional experience 8. Before You Start Asses their medical profile for contraindications to particular exercises Medications Injuries Etc. Asses their baseline physical ability (standard assessments, movement assessments). 9. Before You Start Communicate with them What activities do they enjoy? What activities did they do when they were younger? What activities do they not enjoy? Why? 10. Your Goal Taking in mind general and specific limitations in addition to their preferences design a program that addresses the general considerations for this population while catering to their individual needs. 11. Warm-Up Soft Tissue Work (Improve tissue pliability, joint range of motion) Tennis Ball Feet Calve Hamstring Glute Rhomboid Foam Roller Calve IT band Lat Thoracic spine 12. Warm-Up Soft Tissue Work (Improve tissue pliability, joint range of motion) Tennis Ball Feet Calve Hamstring Glute Rhomboid Foam Roller Calve IT band Lat Thoracic spine 13. Improve coordination, corrective exercise, improve tissue pliability, increase heart rate, improve mobility, address previous injury. Warm Up Supine hip bridges Crab raises Side lying alligators Spidermans Shoulder externals T-raises Cobras Tail waggers Dirty dogs Bird dog and rotate Straight arm push-ups Kneeling hip flexor Squat to stand Standing rainbows 1-leg balance reaches Frankenstein walks Lateral band walks Shuffles Kareokas Marches Skips Lateral Skips 14. Improve coordination, cardiovascular conditioning, increase bone density with impact, improve power, improve muscle elasticity. Speed, Agility, Quickness Agility ladder (1 ft, side in/out, Ali shuffle, hops) Footwork drills (Fwd/bck, 3-step, agility circles, x-jacks, double jumps) Cone drills (Figure 8s, s-drill, step overs) Reaction (Partner tag, partner mirror, ball drop) Balance drills (Body moves, head moves, combo, dynamic static) Sports drills (Drills from tennis, basketball, baseball/softball, soccer, etc.) 15. Improve bone density, improve lean muscle mass, increase neuromuscular coordination, maintain contractility of muscle fiber, favorably affect hormonal response. Strength and Power Multi Directional Plyometrics (power) Squat jumps Box jumps Skater Plyos Strength Pushes Pulls Rotations Anti-rotation Frontal plane Quad dominant Hip dominant Auxillary Primal 16. Improve bone density, improve lean muscle mass, increase neuromuscular coordination, maintain contractility of muscle fiber, favorably affect hormonal response. Strength and Power Multi Directional Plyometrics (power) Squat jumps Box jumps Skater Plyos Strength Pushes Pulls Rotations Anti-rotation Frontal plane Quad dominant Hip dominant Auxillary Primal 17. Improve cardiovascular conditioning, increase metabolic response, increase vital capacity Conditioning Circuits (supersets, timed sets) Intervals (60/60, 30/60, 20/60) Relay races 18. Cool Down Flexibility And Relaxation Design Breathing Partner massage Partner stretch Improve and restore mobility, aid in recovery, improve mental state 19. Progression/Regression Ways to progress, regress: Dynamic regress to static 2-leg progress to one leg Fast regress to slow Bodyweight supported regress to non-bodyweight supported 20. Other Things to Consider Safety considerations Always know the limitations of your client or clients Progress and regress when appropriate Always be aware of contraindications to exercise Drills can be sped up, slowed down, static Other considerations What music does this demographic like? What are their hobbies? What are they looking for in an exercise environment? Are they sore, or injured? Once you stop moving it, you start losing it! Would you rather spend time with a physical therapist or a cardiologist? 21. In Conclusion Clients over 50 have a variety of special considerations, but they dont want to be treated as old. Consider what they need in addition to want they want and prepare a program that addresses both in a positive, engaging environment. 22. Thank You Brett Klika www.spiderfitkids.com brett@spiderfitkids.com www.7minutestofit.com