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Outline
Introduction Exercise Benefit Preparticipation Examination Fitness component Summary
Introduction
Learning objective:
Ability to give advice for older Elderly/senior citizen healthy lifestyle based on knowledge of fitness and exercise principles
Elderly in Indonesia
Motoric center
BODY MOVEMENT
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or ?
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Health Screening
All elderly Ideally undergo PPE/health screening before engage in exercise testing and exercise training ACSM Stratification of CV risk for individual based on CV risk factor and sign & simptom of disease (CV, metabolic)
Risk Factor Family history Cigarette smoking Hypertension Dyslipidemia Impaired fasting glucose Obesity Sedentary Sign & Symptom Angina Dyspnea Orthopnea/PND dizziness/syncope Ankle edema Palpitation/tachycardia Intermitten claudication Heart murmur
Unusual fatigue
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secondary services
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Exercise Risk
Musculoskeletal injury Health problems
Principles of Training Progressive & Overload Specificity Reversibility Fitness Component FITNESS TEST
Cardiorespiratory Muscle strength and endurance Flexibility Balance
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Fitness Test
Cardiorespiratory: 6 MWT, Rockport 1 mile walk, step test, ergocycle/treadmill Muscle strength-endurance: push-up/sit up test, dynamometer, 1-RM test Flexibility: sit and reach test, Appley scratch, goniometer Balance: single leg balance, Romberg test
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Cardiorespiratory
Type Frequency Intensity Duration : aerobic exercise (rec: walking) : everyday
start 3 x/wk, progress gradually
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Muscle Strength
T : calisthenics, free weight, elastic
rubber band (isotonic exercise)
F I
8-10 exercise large muscle groups : 2-3 x/week : (moderate, Borg 5-6) 2-3 set each
movement @10-15 repetition
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Flexibility
T F I : static stretching, major muscle groups : (3-4 x/wk) : hold 15-30 s each movement, 3-4 set
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Balance
T F (I) : static & dynamic balance (e.g single
leg balance, tandem walk,tai chi)
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Exercise in Osteoporosis
Silent disease, women>men Goal of exercise:
Decrease risk of falling Increase bone mass, muscle strength, balance and flexibility Increase cardiorespiratory fitness
Do not do:
high impact exercise(e.g hopping/jumping, jogging/running) Vertebral hyperflexion( e.g sit-up) Lift heavy weight above head Body pivot Exercise in slippery/rough surface
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Exercise in Osteoarthritis
OA: most common arthritis, overweight as one of risk factor Location: hand joint, weight bearing joint
Goal of exercise:
Normal daily activity without pain Decrease swelling and pain of affected join Decrease overweight Increase CR, musculoskeletal, flexibility fitness
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Cardiorespiratory exercise
Exercise in pool/hydrotherapy, ergocycle, walking, low impact aerobic dancing 3-5 x/wk, moderate intensity, per sesion begin 10-15 min. increase periodically to 30-45 min.
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SUMMARY
Exercise has many beneficial effect for Elderly Health screening/PPE is ideal Exercise programming is design individually (tailor made) Exercise programme include cardiorespiratory, muscle strength, flexibility, balance exercise It is important to supervised during session of exercise
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