MSK Planning and Balance/Stability

Designing Resistance Training Programs - New to exercise

Designing Resistance Training Programs - Regular Exerciser

Exercise Program Design - Resistance Training

• Prescribe Resistance Exercise for Week 1

  • Based on current fitness level, follow the F.I.T.T. guidelines

• Prescribe Exercise for Remaining Weeks

  • Follwo training principles, when possible

  • General recommendations

    • Increasee 1 F.I.T. variable per week about 5-10%

    • Improve capacity/endurance first especially if diconditioned, then focus on increasing intensity

  • Include time blocked for assessment/re-assessment

Adaptations to FITT Prescription

• Over 60 yrs and/or more frail individuals

  • 1 set of 10-15 reps

  • Prgogressions every 2-4 wks

• Deconditioned person

  • 30-40% 1-RM for upper body

  • 50-60% 1-RM for lower body

Exercises

Basic Techniques for CPT Resistance Training Exercises

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Forms of Balance Training

• Non Resistance Balance Training

• Safe but challenging simple stationary positions and movement on a stable surface

  • Two legs to one, vary the planes

  • Include sensory challenges - close the eyes

  • Add limb movement with the stationary position

  • Progress to body weight transference - walking lunging, hoppin

  • Unstable surfaces, balance pads, discs, wobble boards

  • Add height dimension - walking beams, slacklines

Forms of Balance Training

• Resistance Based Balance Training

• Incoporate challenging closed kinetic chain movements such as lunges, step-up, split stance positions that mimic weight transference situations

• Consider unilateral resistance exercises Eg. single arm shoulder press alters the load of the base of support and requires spinal stability to perform the movement

• Consider unstable environments such a exercise balls and other balance apparatus to challenge the trunk and core with more traditional resistance movememtns such as back extensions, curp up and squatting

FITT for Balance and Stability

• Research has yet to uncover the optimal prescription, but it is generally agreed balance training can be performs 2-3x/wk for 10-15 minutes and place in all sections of a routine, warm-up, cool-down, or resistance training

• For general health is it safe to incorporate both non-resistance and resistance based exercises, there should be high activation of the trunk and low resistance load used

• For the more active person, consider higher intensitit lifts and a relatively stable surface (depends what you are training for)