13: Program Design II

KINE 4646: Delivering Exercise to the Aging

Lecture Overview

  • Lecture 13: Focus on Program Design for Resistance Exercise, Flexibility & Balance

  • Instructor: Prof. Chip Rowan, PhD, CSEP-CEP

Upcoming Class Information

  • Program Design Assignment

    • Part I: Due on Nov 15th

    • Part II: Due on Nov 22nd

    • Peer Review: Due on Nov 29th

    • Reflection: Due on Dec 3rd

  • Final Exam: Scheduled for Tuesday, Dec 10th @ 9 am

  • Accommodations: Book ALT centre if needed

Photovoice Discussion

  • Scheduled for next week (Nov 4-8)

  • No In-Person Class next week

  • Must contribute at least 1 comment per theme on the discussion board

    • Comments must be respectful and relevant to the course

    • Encouraged to be creative and thought-provoking

Course Road Map Updates

  • Program Design Part II: Oct 31st to Nov 28th

  • Photovoice Reviews: Nov 5th & 7th

  • Knowledge Translation: Nov 12th

  • Work on Assignment: Due Nov 15th

  • Behavior Change: Nov 19th

  • Assessment for Older Adults: Exam Review and Course Wrap-up on Nov 26th

Key Topics for Today's Lecture

  • Designing resistance exercise, flexibility, and balance programs specifically for older adults

Importance of Resistance Training (RT)

Health Benefits

  • Performance-Related Benefits:

    • Enhances speed, strength, agility, and motor coordination

    • Vital for participation in recreational sports, leisure-time physical activity (LTPA), and activities of daily living (ADLs)

Principles of Training in Resistance Training

  • Key Principles:

    • SAID Principle: Specific Adaptations to Imposed Demands

    • Progressive Overload: Gradually increasing the load

    • Rest/Recovery: Importance of adequate recovery time

    • Variation: Essential to introduce variety in training to continue progress

      • Examples include changing modalities, types of rest, movement speed, etc.

      • Incorporating unilateral vs bilateral, multi-joint vs single-joint movements, isotonic vs isometric exercises

Guidelines for Resistance Training (RT)

Healthy 24-Hour Routine Includes:

  • Physical Activity:

    • Accumulate 150 minutes of moderate to vigorous physical activities weekly

    • Incorporate muscle strengthening activities at least twice a week

    • Challenge balance with physical activities

  • Sleep: Aim for 7 to 8 hours of good-quality sleep regularly

  • Sedentary Behavior: Limit screen time to no more than 3 hours per day

FITT Principles for Resistance Training

  • Frequency:

    • Total body workouts 2 days per week

    • Split routines -> ensure 48 hours rest for the same muscle group

  • Intensity:

    • Use 1RM to guide intensity

    • Avoid training to failure; reps usually between 8-12

  • Type:

    • Use machines, free weights, resistance bands, or household items

Resistance Training (RT) Guidelines

Sub-Types and Considerations

  • As resistance increases, typically:

    • Fewer reps, possibly more sets, increased rest periods

  • As resistance decreases:

    • More reps, less rest between sets

Important Considerations in Prescription

  • Individual considerations include:

    • Training status: Risk factors vary for beginners vs advanced

    • Muscle contraction types: Eccentric, concentric, isometric considerations

    • Goal orientation: Depends on personal objectives and protocol

    • Training methods: Varying between traditional and circuit training, avoiding "training to failure"

Flexibility and Aging

Age-Related Changes

  • Common issues: stiffness, sarcopenia (muscle loss), reduced active range of motion (ROM)

  • Link between flexibility and everyday performance of ADLs

  • Benefits of Stretching/Flexibility:

    • Improved strength, reduced arterial stiffness, better movement economy, and balance

    • Injury reduction, particularly beneficial for older, sedentary populations

Flexibility Activity Ranges

  • Critical Ranges of Flexibility: Specific joint movements related to everyday activities, e.g., putting on clothing, walking, ascending stairs

Benefits of Flexibility Training

  • Research shows older adults can improve flexibility

  • Techniques validating improvements include:

    • Proprioceptive neuromuscular facilitation (PNF)

    • Traditional flexibility exercises, Dance, Tai Chi

  • Stressing the end range of motion is vital for benefits while ensuring safety

Types of Stretching

  • Static Stretching: Movement through a range held for a set period, safe if done correctly

  • Dynamic Stretching: Involves smooth movements through a stretch, enhancing flexibility and preparing for activity

Incorporating Flexibility Training

  • Include in Warm-Up: Use dynamic stretching progressively

  • Include in Cool-Down: Prefer static flexibility exercises to enhance recovery

General Precautions for Stretching

  • Emphasize alignment, warm-up prior to static stretches, and gentle entry into stretching positions, ensuring stretches are pain-free

Balance and Mobility Training

Components Impacting Balance

  • Balance and mobility are affected by:

    • Individual capabilities, task demands, environmental constraints, sensory loss, and cognitive load

  • Systematic manipulation of these factors is important for effective balance training

  • Example Chart: Task difficulty can be manipulated through variations in arm position, base of support, movement pacing, etc.

Active Participation Exercises

  • Challenge the Balance

    • Add progressions to exercises to increase difficulty without exceeding client capabilities

Safety Practices in Training

  • Warm-up appropriately, start at low resistance and increase gradually, and watch for pain.