Exercise and the Older Adult -

Introducing You (And Your Novice/Older Clients) to the TRX

ACSM Health & Fitness Summit 2012

© 2012 Thompson Fitness Solutions, LLC

Christian Thompson, Ph.D.University of San Francisco

Thompson Fitness Solutions, LLC

Leigh CrewsSenior Master Trainer

TRX Training

Thursday, March 29, 2012

Updates!!!!!n Updated outline is posted as PDF on

www.thefitnessprofessor.wordpress.com

n Handouts with pictures also will be posted at www.thefitnessprofessor.wordpress.com and/or TRX text message at 22333 w/ code TRX20 & name and email address

n Videos will be uploaded to TRX Trainingʼs website and to www.youtube.com/thompsonfitnesssolut

n Let TRX know that you WANT MORE NOVICE/OLDER ADULT EXERCISE GUIDANCE!!!! An online CEC training course is IN THE WORKS!



http://www.thefitnessprofessor.wordpress.com




http://www.youtube.com/thompsonfitnesssolut

http://www.youtube.com/thompsonfitnesssolut

Objectives

n Most Importantly: LEARN/PRACTICE INTRODUCTORY TRX EXERCISES FOR OLDER/NOVICE CLIENTS!

n And we will also....n Introduce the TRX Exercise Leadership Guidance

“NAPSMR” Protocoln Provide guidance regarding valuable cueing strategiesn Discuss how and when to progress/regress clientsn Detail the important components to a falls prevention

program for older adults & exercises for falls prevention using the TRX

n Present results of an older adult TRX research study



But First...A Little Explanation is Necessary!!!!












But I Have No Explanation For This!!!!!



WHY Use the TRX With Older/Novice Clients??

n Provides built-in SAFETY mechanism (i.e., balance/falls prevention)

n Provides UNLOADING of the lower extremity (good for weak and/or arthritic clients)

n Exercises can easily be progressed/regressed to individually suit each client

n If INTRODUCED PROPERLY, training with the TRX can be a fun and effective addition to any clientʼs training program!



The N.A.P.S.M.R. Protocoln N: Name of exercisen A: Adjustment of TRX systemn P: Position of body for exercisen S: Starting position for exercisen M: Movement pattern for exercisen R: Return to starting position



Joint Mobility Exercisesn Joint mobility exercises are excellent as warm-up, cool-

down, and/or focus of an exercise sessionn TRX provides an external “balance check” to safely perform

an open-chain &/or a closed-chain mobility exercise while also developing single-leg balance, muscle endurance, and core stability



Joint Mobility: Hip Series



Joint Mobility: Ankle Circles



Joint Mobility: Ankle Point/Flex



Joint Mobility: Shoulder Circles



Joint Mobility: Tada’s



Joint Mobility: Rotating Punch



Falls: How Big is the Problem?n Over 1/3 of people aged of 65+ fall each year

n In 2007, over 1.8 million seniors were treated for fall-related injuries at emergency rooms

n Approx. 400,000 fractures per year due to falls

n Over 20% of hip fractures result in death in 1 yr

n Problem will only continue to increase with the “Graying of America” and its changing demographics

Sources: CDC, 2010; Kannus et al., 2005; Ngyuen et al., 2007© 2012 Thompson Fitness Solutions, LLC


Factors Affecting FallsExtrinsic FactorsExternal Issues

– Weather or outdoor conditions

– House clutter and obstacles

– Poor lighting– Lack of adaptive

devices in the home– Inappropriate

footwear/clothing

Intrinsic FactorsInternal Issues

– History of Falling– Chronic Diseases &

Medical Conditions– Sensory/Vestibular

Impairments– Medication Effects– Functional Level

(Strength, Posture, Gait)

Sources: (Rose, 2003; Tinetti et al., 1988; Carter, 2001; Lehtola et al., 2006)

Risk linearly with number of risk factors present



Our Falls Defense Mechanisms...That Begin To Malfunction With Age!!!!

Source: Carter, Kannus & Khan, 2001



Strength/Stability:Assisted Squat (most regressed)



Strength/Stability:Modified Assisted Squat



Strength/Stability:Single Leg Assisted Squat



Strength/Stability:Assisted Chest Press



Strength/Stability:Assisted Row Series



Strength/Stability:Angled Plank



Strength/Stability:Side Plank Series



Strength/Stability: Prone Walk-Under



TRX Research Study @ USFUSF Lab outfitted with TRX Wall

Mounts

n 3 males/3 femalesn Average age: 73.1 yearsn Signed physician consent formn Recruited from physical therapists and

medical offices



TRX Intervention Description8-week Progressive ProgramThree Phases (2 wks, 3 wks x 2)

n Dynamic warm-upn Sensory integration exercisesn Strength trainingn Balance trainingn Gait enhancement trainingn Dynamic cool-down

60 Minutes, 2 days per weekLed by CT, CPT & USF Students



Outcome Measuresn Physiological Assessments

– Functional Reach Test (Limits of Stability)– 30 sec Chair Stand (Lower Body Strength)– Timed Up-And-Go (Agility & Dyn. Balance)

n Questionnaires– Activity Specific Balance Confidence Scale– SF-12 Quality of Life Questionnaire



Physiological MeasuresANOVA – Assessing Mean Differences

-15.0

0

15.0

30.0

45.0

60.0

FR CS TUG

FP ProgramControlTRX

% C

ha

ng

e

p = .0001

p = .008, NS

p = .04, .001



Dyn. Balance/Gait Enhancement:Side Steps



Dyn. Balance/Gait Enhancement:Step/Lunge Return Pattern



Dyn. Balance/Gait Enhancement:Frontal Step/Lunge Return Pattern



Recommendations for the Fitness or Activity Professional

n Start with widest base of support & progress from there (4 step progression)

n Provide positive reinforcement ALL THE TIME!

n Follow NAPSMR protocol to have a reliable & consistent exercise delivery strategy

n Remember, the TRX can help EVERYONE!!!



Dr. Christian ThompsonUniversity of San Francisco

& Thompson Fitness Solutions, LLC

[email protected]: @thefitnessprof

YouTube: ThompsonFitnessSolutBlog: www.thefitnessprofessor.wordpress.com

Leigh Crews: [email protected]




http://www.leighcrews.com

http://www.leighcrews.com

mailto:[email protected]

mailto:[email protected]

Exercise and the Older Adult -

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