Having a Ball FUNctional Fitness Therapeutic Recreation Ontario 2017 TRO Strong & Free Conference 2
MISSION: Canadian Centre for Activity and Aging To develop, encourage and promote an active, healthy lifestyle for Canadian adults that will enhance the dignity of the aging process
National Research Centre Living Laboratory in London Ontario at Western University Research – Restorative Care, Functional Fitness, Senior Fitness, Falls Prevention Courses, Conferences, Consultations, Program Evaluations Model Exercise Programs
The Reality: Physiology of Aging Physiological Functional Decline 1% loss in Strength, Balance, Flexibility, Cardiorespiratory and metabolism per after the age of ____. __-35 10% 36-45 10% 46-55 10% 56-65 10% 66-75 10% 10% …. 76-85 Functional decline is manageable. Need to work for the benefits - no pill to provide fitness benefits…..
The Reality: Physiology of Aging Physiological Functional Decline 1% loss in Strength, Balance, Flexibility, Cardiorespiratory and metabolism per YEAR after the age of _ 24-27 _. 25 -35 10% 36-45 10% 46-55 10% 56-65 10% 66-75 10% 10% …. 76-85 Functional decline is manageable. Need to work for the benefits - no pill to provide fitness benefits…..
Functional Mobility The ability to interact with one’s environment effectively
Functional Mobility • Cardiorespiratory Endurance • Anaerobic Capacity • Muscular Strength • Muscular Endurance • Balance • Flexibility • Coordination • Body Composition
Functional Mobility Well Apparently Healthy • Cardiorespiratory Endurance • Anaerobic Capacity • Muscular Strength • Muscular Endurance • Balance • Flexibility • Coordination • Body Composition
Functional Mobility Frailty • Cardiorespiratory Endurance • Anaerobic Capacity • Muscular Strength • Muscular Endurance • Balance • Flexibility • Coordination • Body Composition
Functional Fitness The fitness to be able to complete household, social and daily living needs “Functional Threshold”
RISK MANAGEMENT
Safe & Effective
Training • Certifications • Current
Observation • Teaching formats • Monitoring techniques • Sight & Sound TRO Strong and Free
Instructor to Participant Ratios 1:20 General SFIC standard 1:25 Advanced group high mobility 1:11 Special Condition 1:8 FFOA 1:5 Specialized training PRES 1:4 Restorative Care 1:1 High Falls risk HSEP/ TEP TRO Strong and Free
General Safety • No Holding Breath • Footwear • Alignment
ABC Alignment Breathing Control TRO Strong and Free
Evidence Based Exercise Options
Contraindications NO • No hyperextension of the neck • No hyperextension of any joint • No head below heart (toe touches) • No jumping/ high impact TRO Strong and Free
Contraindications NO • No bouncing while stretching • No straight legged situp/ full sit up • No double leg lift • No deep knee bends TRO Strong and Free
Contraindications Continued • No hurdler’s stretch (hyperflexion knee) • No rapid torso twists • No lateral flexion beyond 20 degrees • No forward flexion of the spine TRO Strong and Free
Special Considerations Arthritis Osteoporosis Diabetes Cardiovascular Disease Stroke Cognitive Impairments Frailty TRO Strong and Free
First Aid & CPR • Current CPR • First Aid Kit • Access to phone • Access to water TRO Strong and Free
Environment • Flooring • Railings • Equipment • Cleanliness • Temperature TRO Strong and Free
Contraindicated Exercises
NO Head Rotation
No Rapid Torso Twist
No Hanging No Head below heart
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No Hyperextension of the neck No Lateral Flexion Beyond 20 degrees
No Rapid Torso Twists
No Full/ Straight Legged Sit Ups, Double Leg Lifts
Arthritis Osteoarthritis (OA) – process of ageing and weight-bearing pressure causes cartilage to be torn or frayed. Joint becomes inflamed as two opposing surfaces rub against each other. Rheumatoid Arthritis (RA) – body’s autoimmune system attacks joints; inflammation leads to red, hot, swollen, painful joints Fibromyalgia – widespread pain in muscles, ligaments, and tendons for three months or longer TRO Strong and Free
Arthritis and Exercise Considerations: • Encourage good posture • Balance between rest and exercise • Special attention to footwear • Gentle ROM exercises in the morning • Rhythmical movements • Shorter periods of exercise • “If it hurts too much, don’t do it!” TRO Strong and Free
Osteoporosis • Low bone mass and deterioration of bone tissue leading to increased fragility and risk of fracture • Not normal aging • Increased rate of fractures Physical Activity - reduces injurious falls and fractures, maintains and preserves bone density, reduces chronic pain, and enhances functional mobility and independence! TRO Strong and Free
Osteoporosis and Exercise Regular exercise program • Cardiorespiratory weight bearing exercises • Resistance training • Balance training • Stretching • Training programs should be progressive • Postural education • Avoid repeated and loaded spinal flexion, forward and to the side! TRO Strong and Free
Osteoporosis and Exercise DO NOT DO Use your knees or “hinge” from your Bend forward from the waist hips Lift heavy items above shoulders or Check weight of object first. Bend your reach up above head to get knees and keep back straight while something from shelf lifting. Avoid activities that overload spine Ask for help, strengthening muscles, while bent (eg. putting roast in oven, modify task, plan ahead shoveling driveway, putting wet laundry in dryer) Use the Osteoporosis Canada exercise guidelines Be aware of your risks for falling (eg. loose rugs, dark rooms, poor balance and eyesight) TRO Strong and Free
Diabetes Chronic disease caused by an insulin insufficiency, or an insensitivity to its action resulting in abnormally high levels of blood glucose • Type 1 – the body produces little or no insulin; onset is most common in children and young adults • Type 2 – pancreas does not secrete enough insulin and the body’s insulin sensitivity is reduced; onset most common in middle aged adults and older • Prediabetes - elevated blood glucose levels not high enough to be diagnosed with Type 2 diabetes TRO Strong and Free
Diabetes and Exercise Exercise reduces heart disease risk, improves control of blood glucose and blood pressure, and decreases body fat! Regular exercise increases insulin sensitivity – at least 3x • per week with no more than two consecutive days without exercise Aerobic Exercises – walking, swimming, or cycling for • 150 minutes minimum/week Resistance Training – weights and machines 3x per • week using all muscle groups (progressing to 3 sets of 8- 10 repetitions) Flexibility exercises • TRO Strong and Free
Considerations: Notify physician on intent to exercise • Make sure participants are wearing • appropriate footwear Be prepared for cardiovascular • complications of diabetes while exercising (eg. shortness of breath and atypical pain, which may be relieved with rest)
Hypoglycemia Hypoglycemia – abnormally low levels of blood glucose Here’s what to look for: • • Dizziness/Light-headed Tired/no energy • • Shaky Not thinking clearly • • Sweaty Heart pounding • • Hunger Headache • • Blurred Vision Nervous, excited, • Mood change/irritability anxious TRO Strong and Free
Cardiovascular Disease Cardiovascular disease is the #1 cause of death in Canada for both men and women! Includes: Atherosclerosis Coronary Artery Disease (CAD) Angina Pectoris Myocardial Infraction (Heart Attack) Congestive Heart Failure Stroke TRO Strong and Free
Warning Signs Of a Heart Attack: • Mild pain, heaviness or pressure in the chest • Shortness of breath • Upset stomach or nausea • Sweating and cold, clammy skin • Severe, crushing chest pain • Pain spreading down shoulders and arms • Pain in neck, jaw, back, or threat • Fear
CVD and Exercise Regular exercise can: • Train the heart muscle and cardiovascular system to work efficiently • Lower blood pressure • Improve cholesterol • Help decrease body fat • Reduce stress Special Considerations: • Notify physical on intent to exercise • Gradual warm-up and cool-down recommended • Walking is an excellent choice • Avoid exercising above target heart rate • Medications that alter heart rate: rating of perceived exertion TRO Strong and Free
CVD and Exercise TRO Strong and Free
Stroke • Sudden injury to the brain when blood flow in an artery stops Ischemic Stroke – caused by a blockage in an artery; approximately 80% of all strokes. Hemorrhagic Stroke – caused by a rupture of an artery; approximately 20% of all strokes. Transient Ischemic Attack (TIA) – caused by a temporary blockage in an artery. TRO Strong and Free
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