(c) 2012 by Exercise ETC Inc. All rightsreserved. 1

HOME BASED TRAINING FOR SENIORS

Laura Abbott, MS, LMT• Master’s Degree, Sports

Medicine• Licensed Massage Therapist• Undergraduate degree in

Exercise Science• Instructor of Kinesiology,

Georgia State University• ACE Certified Personal Trainer• Guest speaker at Atlanta area

massage schools and at theGeorgia State UniversityPhysical Therapy department.

• Owner of Premier Performance,Atlanta, GA

There are no CE certificates awarded for

this program.

Why Home Based Exercise?

• For client:• More convenience =

better adherence

• More privacy = bettermotivation

• Adherence +motivation = betterresults

• For trainer:• Less overhead =

better profits

How Old is “Old”?According to the American Society of Gerontologists

• 45 – 64: Middle age

• 65 – 74: Young old

• 75 – 84: Old

• 85 – 94: Old old

• 95 +: Oldest old*

*The fastest growing agedemographic in the

country!

Senior Exercise Recommendations

According to World Health Organization, 2012

• 150 minutes moderate intensity or 75 minutes high intensitycardio exercise per week

• 300 minutes moderate intensity or 150 minutes high intensitycardio exercise per week associated with better health andlower rates of depression and cognitive decline

• Seniors who present a fall risk should do balance training atleast three times per week

• Strength training should be done at least twice a week

• Frail or impaired seniors should exercise for 10 minutes at atime as frequently as possible, based on their limitations

(c) 2012 by Exercise ETC Inc. All rights reserved. 2

Start by Assessing/Screening

• Determine need for physician release

• Assess heart health• Understand orthopedic

history• Determine baselines• Tells trainer extremely value

information for program design

• Tells trainer who is ready for more intense training

• Determine progress and resistance

Goals of the Dynamic Warmup

• Elevate the body core temperature

• Actively elongate the muscles

• Activate the neuromuscular system system

• Prepare for movement & intensity

Designing Your Dynamic Warmup• 5-15 minutes duration• Low to moderate intensity

(< 60 of HRR) • Should result in light to

moderate perspiration• Movement patterns need to

be concise• Active ROM and alignment

are critical • Make sure movements are

performed in static position before introducing dynamic activity

6-Minute Dynamic Warmup

Set  Exercise Time Rest 

1 Arm pendulums 60 secs n/a

2 Leg pendulums 60 secs n/a

3  March in place 60 secs n/a

4 Butt kicks 60 secs n/a

5 Ball squeeze while walking  60 secs n/a

6 Speed walking 60 secs n/a

Arm & Leg Pendulum March in Place, Butt Kicks

(c) 2012 by Exercise ETC Inc. All rights reserved. 3

Stability Ball Squeeze While Walking, Speed Walking

Home Based Program Design:Try An Exercise Complex

• A “complex” incorporates consecutive sets of a variety of exercises designed to target multiple aspects of conditioning

• Exercises should complement each other and progressively fatigue the whole body

• Intensity can be determined by time, effort or by RM (repetition maximum) workloads

• Rest can be active or passive

Agility Training

• Beginners use “closed skill” drills– Client knows outcome

of drill

• Intermediate & Advanced use “open skill” drills– Client does NOT know

outcome of drill

Agility Complex

Set  Exercise Time Rest 

1 Walk the ladder 60 secs 30 sec

2 Whistle drill:  Walking 60 secs 30 sec

3  Lateral walk the ladder 60 secs 30 sec

4 Whistle drill: Stairs 60 secs 30 sec

5 March the ladder 60 secs 30 sec

6 Dot drill 60 secs 30 sec

Walk the Ladder Whistle Drill: Walking

• When whistle blows, walk 5 – 10 yards as quickly as possible

• When it blows again, stop as quickly as possible

• Trainer points in different direction & the drill repeats

(c) 2012 by Exercise ETC Inc. All rights reserved. 4

Lateral Walk Stair Whistle Drill

• When whistle blows, climb stairs as quickly as possible

• When it blows again, stop as quickly as possible

• For more advanced clients, repeat going down the stairs

March the Ladder Dot Drills

E D

C

A B

3 FT

2 FT

Resisted Walking Complex

Set  Exercise

1 Fast walk forward

2 Fast walk back

3  Side shuffle left

4 Side shuffle right

5 Grapevine left

6 Grapevine right

7 Repeat

Whole Body Monster Band Complex

Set  Exercise Time Rest 

1 Bent over row 8 – 12 reps 60 sec

2 High pull 8 – 12 reps 60 sec

3  Chest press 8 – 12 reps 60 sec

4 Squat 8 – 12 reps 60 sec

5 Deadlift 8 – 12 reps 60 sec

Rest is Active (i.e. jog/walk or other activity during rest interval)

(c) 2012 by Exercise ETC Inc. All rights reserved. 5

Bent Over Row High Pull

Chest Press Squats

Deadlifts Core Stability Complex

Set  Exercise Time Rest 

1 TVA Activator  30 secs 10 sec

2 Vertical Toss 30 secs 10 sec

3  Rotation Toss 30 secs 10 sec

4 Front Slam 30 secs 10 sec

5 Side‐to‐side Slam 30 secs 10 sec

6 Squat & Toss 30 secs 10 sec

(c) 2012 by Exercise ETC Inc. All rights reserved. 6

TVA Activator

• Start seated• Progress to standing• Add instability• Trainer applies

gentle resistance to arms in horizontal plane

• Client resists the movement

Vertical Toss, Toss with Rotation

Front Slam Side-To-Side Slam

Squat & Toss Bodyweight Cardio Complex

Set  Exercise Time Rest 

1 Chair squat thrust 30 60

2 Chair mountain climber 30 60

3  Chair push up 30 60

4 Squat jump 30 60

5 Sit to stand 30 60

Rest may be active or passive.

(c) 2012 by Exercise ETC Inc. All rights reserved. 7

Chair Squat ThrustsChair Mt. Climber, Chair Push-

up

Squat Jump (or Heel Lift) Chair Cardio Complex

Set  Exercise Time Rest 

1 Marching, Heel taps 20 ‐ 60 secs TBA

2 Jump rope, Jumping jacks 20 ‐ 60 secs TBA

3  Abduction, Knee curls 20 ‐ 60 secs TBA

4 Quick step, chair squat 20 ‐ 60 secs TBA

5 Grapevine left, right 20 ‐ 60 secs TBA

6 Musical Chairs 20 ‐ 60 secs TBA

Marching, Heel taps Jump Rope, Jumping Jacks

(c) 2012 by Exercise ETC Inc. All rightsreserved. 8

Chair Abduction, Knee Curls

There are no CE certificates

awarded for this program.