Posts Tagged ‘strength training’

SFA Graduating Class at College of Marin

Monday, April 15th, 2013 by American Senior Fitness Association   View This Issue of Experience!

Congratulations to Betsy Best-Martini’s latest Exercise Leader for Adults with Special Needs graduating class at California’s College of Marin.

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Core Strength for 50+

Wednesday, October 31st, 2012 by American Senior Fitness Association   View This Issue of Experience!

Subtitle: A Customized Program for Safely Toning Ab, Back & Oblique Muscles
Copyright: 2012
Number of pages: 127
Suggested U.S. retail price: $15.95

The publisher’s description:

"Stay young with effective, efficient core strength training. From swinging a golf club to carrying a bag of groceries, the core is everything. Balance, agility and youthful stature are just a few of the benefits of a toned and powerful midsection. Core Strength for 50+ has everything you need to:

  • Improve posture
  • Enhance sports performance
  • Guarantee low back health
  • Avoid injury
  • "With workouts ranging from basic mat routines to unstable training with foam rollers and stability balls, Core Strength for 50+ provides more than 75 exercises that build and maintain strong muscles in the abs, obliques, lower back and butt."

    On page 16, Dr. Knopf writes:

    "I work with many 50-plus folks, and they’re often concerned about their appearance. They’ll spend great amounts of money on hair products, facials, and clothes but spend little or no time on their posture. To better understand posture’s role in how we look, check out a local high school play and see how the actor portrays an old person — all hunched over!

    "If you want to look young, stand tall. If you want to look thinner, stand tall. Core training is all about how you look and feel. Every time I do my core-strengthening exercises, I think about how they’ll help me stand straight and therefore improve my appearance."

    Along with other topics, the book addresses:

  • What is core strength?
  • Where is the core?
  • The benefits of a strong core
  • Core training the right way
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    Staples

    Thursday, March 24th, 2011 by American Senior Fitness Association   View This Issue of Experience!

    Recent comments on the Senior Fitness Instructor professional education program:

  • "I am glad I chose your organization for this course! Great materials! Lots of great information that I can use for reference over and over again! I liked the materials included. I like that you
    had everything to work with. The manual is very good and useful as a reference." Pauline, Washington
  • "I enjoyed having my eyes opened to some very important matters concerning critical areas for seniors." Randall, Texas
  • "Terms I have encountered in my [organization name omitted] exam materials, which weren’t fully explained, were clarified much better with SFA materials. And I like that the course is specifically dealing with seniors and not the whole population." Joan, California
  • "I liked the exercises displayed with each section. It will be helpful in class planning." Cindy, Missouri
  • "I wish more [organization name omitted] credit courses (by other companies) were as well laid out and knowledgeable in their subjects. I have been [organization name omitted] certified for 15 years and this is one of the best correspondence courses! Extremely well organized and, most importantly, the questions and content are useful for this subject area." Rachel, Washington
  • "Thank you for this wonderful program. Though it has taken me a while to complete, it was well worth it. I found both courses (Part One and Two) to be informative and thorough. I look forward to helping others and being a positive role model for the American Senior Fitness Association. Great material! Very informative relative to senior safety during exercise. Enjoyed all aspects… I enjoyed the study of specific exercises and programs for senior adults — also, information regarding nutrition. I would also like to mention the professionalism of the staff at SFA, particularly Grant. He is always kind, polite and able to answer my questions. Thank you!" Sydney, Michigan
  • "I love this course! I like your open book approach. I learned so much. Once I opened the book I could not put it down. I love the exercise plans as well as the motivation chapter. Thanks! I liked all the information about risk factors and senior nutrition. I learned a lot. Thanks for this opportunity to become a senior fitness instructor. Although persons aged 65 and older comprise only about 12 percent of the U.S. population, I see my future as a senior fitness instructor wide open." Graziella, New Hampshire
  • "This is one of the best manuals for older adults that I have found in my studies! Many thanks to Janie Clark! The content of the course is excellent and most useful. It was especially helpful having the exercises pictured along with the ‘instructor-to-client’ information and the ‘teaching tips and ideas.’" Mary, Florida
  • "Great review and reinforcement of what I’ve been teaching for years!! I am an RN and have been a group fitness instructor for over 25 years! Thanks for all." Rebecca, North Carolina
  • "Interesting, very informative, very practical and can use right away. The variety offered for different types of health situations and training for many types of clients who want to exercise and get in shape is appreciated." Laurie, Massachusetts
  • "Great program. Will add to my current training schedule for older clients. Enjoyed the reading material. Nicely written, easy to follow." Kathryn, California
  • "The information content was interesting and easy to understand. The staff is excellent and very accessible." Linda, Nevada
  • "I liked the content. Good course!" Jane, New York
  • "I gained a better understanding of the benefits of exercise for the older adult population." Sylvia, Tennessee
  • "I liked the organization of material. Great course!" Sophia, Massachusetts
  • "I liked the simplicity." Adam, Minnesota
  • "The detail on the exercise routines — excellent! And the pictures were very helpful. I appreciate the workbooks for future reference. Very comprehensive." Beth, California
  • "Instantly useable information. Extremely in-depth. Very informative." Melissa, Ohio
  • "Very thorough and organized by subject areas." Juliana, Colorado
  • "Well organized, easy to understand, no trick questions on test [happy face symbol]." Kathryn, Massachusetts
  • "I could go at my own pace. I could fill out the exam as I studied. Thanks!!" Laura, North Carolina
  • "Easy to follow." Elaine, Florida
  • "Very thorough and organized presentation." Juliana, Colorado
  • "Wonderful programming ideas, clearly presented. Lots of creative ideas for teaching seniors. DVDs were very enjoyable." Mary, Illinois
  • "Great course. I liked the organization of the information." Nikki, South Carolina
  • "Challenging. I liked the fitness tips I could use right away." Carma, Washington
  • "Very comprehensive. Thoroughly addresses all the aspects of instructing senior fitness classes." Denise, Colorado
  • "I liked the DVDs that show
  • "I liked the overall education principles of senior fitness. I learned about training and teaching older adults and the health risks to consider." Tracy, Texas
  • "Keep up the great work! It was very complete!" Robert, Hawaii
  • "I liked the variety of topics and the depth they were covered, including info on medications. I liked all of the background information about older adults." Jennifer, California
  • "I appreciated the practical tips on setting up classes." Kelly, Nebraska
  • "Appreciated that it was so clear and concise. Made the material more enjoyable to read." Margaret, California
  • "Format, presentation — good." Grace, Illinois
  • "Great reference material." Leslie, Georgia
  • "Very easy to follow. Great study material." Megan, Washington
  • "Well thought out. Very thorough!" Eric, Washington
  • Recent comments on the Senior Personal Trainer professional education program:

  • "I liked the progression of content. Challenging and exciting even though I have a BS in physical education. The program is age-specific which is why I enrolled. I am energized and looking forward to taking more of your courses. Very courteous staff. Material well presented in a clear, concise manner and with systematic logical order." Barbara, New Hampshire
  • "I will recommend this course to others. Useful information." Nancy, New York
  • "I am looking forward to applying all study materials to my new career in senior personal training and to my own personal fitness program as a ‘senior’ myself! Thank you! I like all of the detailed information from start to finish. Very thorough and applicable to trainer and clients! I found value in the explanation of the seven fitness assessment tests, training goals, and implementation of functional fitness training. Thank you for the valuable work you do to assist trainers and clients to achieve healthy lifestyles as seniors!" Cathy, Louisiana
  • "It was very informative. I was able to apply it immediately." Mike, Oregon
  • "I liked all the great hands-on ideas, as well as the client handout sheets and functional fitness emphasis. The materials were well organized." Mary Ann, Illinois
  • "The course not only covered subject matter regarding the actual job of senior personal trainer, but also marketing and acquiring clients. I liked the anatomical details and explanations." Phillip, Arizona
  • "I personally enjoyed the ‘Contemporary Reading’ manual. I learned quite a bit about the most important psychological dynamics involved with the aging adult. I hope to put much of this into practice. I thought all the material was very well organized. The language and text were most understandable and applicable." Rebecca, New York
  • "The ‘Special Population Imperatives’ section was very educational and helpful. The information was easy to understand and was organized well." Daniel, Colorado
  • "The glossary of terms was very helpful. I learned a lot. Great, updated, current, well organized information." Ann, North Carolina
  • "The subject matter was interesting. I liked the information about fibromyalgia and the high blood pressure basics. I would like the design of the certificate to show more about the content completed." Elizabeth, Virginia
  • "I liked all of the handouts, forms on wellness, and questionnaires; the related lifestyles information; the goal-specific sections; and the examples of exercises and sample training forms." Renee, Nevada
  • "Important, practical, concise information that is immediately useful. Presented in an effective, retainable format. I liked the use of specific client and training examples. Great resource. Overall, good to excellent." Kimberly, Oregon
  • "I liked that the learning pace was my choice! I also found the information easy to follow but, at the same time, I learned a lot." Caitlin, Pennsylvania
  • "Terrific course! Though I have over 30 years experience as a personal trainer, the information gleaned from your course materials has further increased my confidence and comfort level for working with seniors in a one on one setting. Thank you again for this wonderful program! It will truly be an asset in my quest to be one of the most reputable senior fitness businesses in the state of Michigan. I learned so much with these tools!" Sydney, Michigan
  • "I liked the exercise promotion and suggestions for increasing the use of lower body exercise." Tim, California
  • "I felt it was all very informative. I especially liked the part on how to market yourself to older populations and all of the sample questions and handouts." Pamela, California
  • "Interesting, meaningful. I liked the range and depth of info." Debra, Ohio
  • "The knowledge of the material was excellent! It is very well written and easy to understand." Patricia, Iowa
  • "I liked the value of the information as it pertains to older adults, and that it focused specifically on older adults." Rick, Idaho
  • "Clear, concise. Info easy to follow." Juliana, Colorado
  • "Very easy to follow and well written." Whitney, New York
  • "The content was easy to read and gave me ideas I had forgotten about." Tracy, Texas
  • "Excellent course." Susan, Texas
  • "I especially liked Part III of ‘Contemporary Readings in Senior Personal Training,’ specifically ‘Exercise Psychology and the Aging Adult.’ Also especially liked chapter two of ‘Physiology and Health Promotion for Senior Fitness Professionals,’ specifically ‘Practical Exercise Science: Key Facts and Definitions.’" Carlo, Texas
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    Fitness authority Wayne Westcott, Ph.D. supports “a public health mandate for resistance training”

    Tuesday, October 12th, 2010

    Fitness authority and syndicated columnist Wayne Westcott, Ph.D. endorses ACSM’s call for “a public health mandate for resistance training.” Dr. Westcott supports the ACSM statement; “… resistance training is as effective as aerobic training in lowering risk for cardiovascular disease, diabetes and other diseases.” According to Dr. Westcott, “resistance exercise is essential for adults and seniors.” Please click below to see the column as it appears in the Quincy, MA. “Patriot Ledger.”

     

     

     

     

     

     

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    The CDC has tips for “Making Physical Activity a Part of an Older Adult’s Life”

    Monday, October 4th, 2010

    The CDC’s “Physical Activity for Everyone” includes ideas for “Making Physical Activity a Part of an Older Adult’s Life.” This section of the program discusses how to include exercise in your daily life even if you have physical limitations or chronic conditions. It also includes “case studies” showing how some older adults are meeting the CDC physical activity guidelines. Click below to visit the CDC site.

     

     

     

     

     

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    Weightlifting and High Blood Pressure

    Monday, May 3rd, 2010 by American Senior Fitness Association   View This Issue of Experience!

    The Mayo Clinic has some sound advice for persons with high blood pressure who are interested in taking up weightlifting, as follows:

  • Consult with your physician before beginning any exercise program in order to adopt a plan that is individualized to your needs and medical status.
  • Note that weightlifting can cause a temporary rise in blood pressure; how much is mainly dependent upon the amount of weight lifted. However, regular physical exercise (including moderate weightlifting) leads to health benefits outweighing the risk for most people and can lower blood pressure in the long-run.
  • If you have high blood pressure, lift lighter weights. Heavy weight causes more strain and, in turn, a higher spike in blood pressure. To challenge your muscles using lighter weight, increase the number of repetitions you perform.
  • Never hold your breath while weight training. Breath-holding can raise blood pressure dangerously. Do breathe naturally and continuously throughout every lift.
  • Use proper form to minimize the risk for accidental injury.
  • Stop activity if you experience severe shortness of breath, dizziness, chest pain or chest pressure.
  • SFA guidelines call for notifying one’s physician at once in the case of chest pain or pressure, and in the event of recurring breathlessness or dizziness.

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    Antioxidants May Help Maintain Muscle Function

    Tuesday, March 2nd, 2010 by American Senior Fitness Association   View This Issue of Experience!

    At a recent meeting of the Gerontological Society of America, researchers described a new study that found diets rich in antioxidants to be potentially helpful for preserving the muscular strength of older adults. The scientists examined the long-term eating patterns of more than 2,000 persons in their seventies. In addition, they recorded the subjects’ handgrip strength at baseline, and then again after the passage of two years. (For more news about grip strength, see the following article.)

    A significant positive association was found between muscle strength change and the consumption of vitamins C and E. This was true even for subjects who started out with low levels of strength. Researchers don’t think it is effective to take high-dose vitamin C and E supplements, which in some cases can be unhealthy. Instead, these findings point to the value of following a well-balanced diet that is high in nutritious fruits and vegetables.

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    At Hand: An Important Predictor

    Tuesday, March 2nd, 2010 by American Senior Fitness Association   View This Issue of Experience!

    A simple tool that is used routinely by many older adult fitness professionals may hold more significance than was previously realized by the health and fitness community. That device, a staple at senior wellness fairs, is the hand dynamometer, which measures grip strength.

    In addition to functional fitness implications, it now appears that diminishing grip strength may also indicate an increased risk for impending mortality. Researchers have found that decreased handgrip strength in the very elderly is associated with a higher risk for death.

    A new study published online by the Canadian Medical Association Journal identifies waning handgrip strength as an important indicator of increased risk for death in octogenarians, as well as in persons beyond their eighties. The subjects of the study were 555 elderly men and women residing in the Netherlands. Their handgrip strength was recorded at age 85, and then again at age 89. Three important findings emerged:

  • Low handgrip strength at ages 85 and 89 was connected with an increased risk for death from all causes;
  • So was a significant decline in handgrip strength over time; and
  • With aging, the association between grip strength and the risk for death increases.
  • Does muscle strength directly affect mortality risk, or are other important variables more closely involved? Scientists don’t yet know the answer to that question. Researcher Dr. Carolina Ling and her colleagues at the Leiden University Medical Center say that the link between muscular strength and the risk for death is not well understood. Additional research should be undertaken.

    Even so, the study’s authors concluded that assessing handgrip strength can help health-care professionals target elderly patients who are at risk. Steps to preserve muscular strength can then be employed in order to improve those individuals’ probability for survival.

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    Strength Training Breakthrough

    Tuesday, March 2nd, 2010 by American Senior Fitness Association   View This Issue of Experience!

    Traditionally speaking, concentric — as opposed to eccentric — muscle contractions have been emphasized in senior physical fitness programs. Now comes a new training system pioneered at the University of Florida (UF) strength science lab that calls such conventional wisdom into question. Undoubtedly the UF NeGator regimen, which features intense eccentric muscle conditioning, will be of interest to Olympic contenders and other young athletes. However, the UF Health Newsnet report shown below also highlights a 53-year-old fitness participant’s successful NeGator experience, which may herald positive practical applications for older adult non-athletes. Senior exercisers should obtain medical approval specific to the type of training they wish to undertake. The UF Health Science Center is the most comprehensive academic health center in the Southeast US. Following is the facility’s news release on its time-saving NeGator strength training system:

    GAINESVILLE, Fla. — Exercising one hour a week and getting the same results as traditional strength training might sound unreal, but University of Florida orthopedics researchers have developed a system that they say makes it possible. It’s based on a training principle that Winter Olympics gold medal winner Bode Miller has used in preparing for competition. Called NeGator, it uses eccentric — or negative — resistance training, which capitalizes on the fact that the human body can support and lower weights that are too heavy to lift.

    “So there’s this puzzle of ‘how do I lower something I can’t lift?’” said Michael Mac Millan, M.D., chief of spine surgery at University of Florida College of Medicine and a member of the UF Orthopaedics and Sports Medicine Institute. “Well, it turns out that you need a little help.”

    NeGator is there to lend a hand. Through a system of motors, pulleys, cams and sensors it adds weight when a person is performing a lowering motion, and removes that weight when the person is lifting. As a result, the body starts seeing loads, resistance and forces that it doesn’t normally see, Mac Millan said. “It responds by growth and development so we really tap into an unutilized potential.”

    The researchers, who work out of UF’s strength science lab, use medical levels of specificity to determine the maximum effective dose of strength training each individual can safely and effectively manage during a full body workout. “You want to go to complete muscular exhaustion in one set,” said fitness director Trevor Barone, M.S. “It’s one set, maximum effort.”

    The team has distilled down to what a person needs to do to get the benefit of strength training while doing as few exercises as possible in as little time as possible as infrequently as possible. For each person, they figure out the exercise intensity from which the body can recover in a week. “So you only have to — and you only should — work out once a week in order to get the right stimulus and the right recovery,” Mac Millan said.

    That’s just fine with Jean Michelson, 53, who used to exercise “on and off” with traditional resistance training before starting her training on the patented NeGator system with Barone. The NeGator team hopes more people like Michelson will come in to the strength science lab to experience what it is like to train with NeGator. The technology has been licensed by UF and the researchers.

    Now Michelson, a dietitian, said she’s not so bored with the squats, pull downs, rows and presses. And after a few months of training, she’s now lifting twice the amount of weight she could when she began her training program. “I like it because I really feel like I’m much stronger when I’m done — I couldn’t squat when I started,” she said. “And it’s one day a week and I get good coaching.” She recovers from her workouts more quickly than in the past, and has an easier time with day to day activities such as getting in and out of a car, she said.

    Increasingly researchers and clinicians recognize that strength training is important for people, especially as they age, to enhance quality of life and maintain physical independence. “If you don’t have adequate muscular support you’re going to be injured more, you’re going to do less, your mobility is going to be decreased,” Mac Millan said. He and colleagues spent more than two decades laying the scientific groundwork and developing the processes and systems by which NeGator works.

    Published research from the team shows that so-called eccentric training may protect the hamstrings from injury, and that it is more effective than traditional resistance training at stimulating the body to produce growth hormone and testosterone. The lab has submitted medical research grant proposals to the National Institutes of Health, and is conducting rehabilitation studies on how overuse and sports injuries respond to training with NeGator. Users are already being monitored as part of a longitudinal study. UF’s rugby, lacrosse and Ultimate Frisbee teams rely on the NeGator team for help meeting their training needs in the limited workout time they have.

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