Resistance Training for Seniors

1. Chapter 11-Fleck Resistance Training for Seniors

2. Introduction • Seniors can maintain strength if trained • Strength can increase ADL’s • Most are lifting too light weights • Undulating periodized model may be beneficial • Age related decline in strength, power & mass

3. Age-Related Loss in Strength • Strength peaks during 20’s • Dramatic loss in 60’s • Strength loss of 2%-15% per decade • Up to 30% per decade after age 70 • Strength loss is greater in lower body • Training can slow but not stop loss • Familiarization may be necessary

4. Age-Related Loss in Power • Muscle atrophy • Loss of muscle mass and rate of activation • Loss of type II fibers • Loss of ATPase • Loss of both quantity and quality • High correlation between power and ADL’s • RFD decreases • Need more power studies

5. Elderly Falls • Step execution time. • Short step times = low force generation. • Long step times = greater force output. • Decreasing step velocity by ~75% requires ~82% greater force. • However, increasing step velocity by ~65% requires ~50% less force. • Robinovitch, S.N., Hsiao, E.T., Sandler, R., Cortez, J., Liu, Q., & Paiement, G.D. (2000). Prevention of falls and fall-related fractures through biomechanics. Exercise and Sport Sciences Review, 28(2), 74-79.

6. Aging Mechanisms • Senescent musculoskeletal changes • Accumulation of chronic diseases • Medications • Disuse atrophy • Undernourishment • Reductions in hormone secretion • Nervous system changes

7. Muscle Mass Loss • Sarcopenia with age • Apparent by age 30 • Greater in lower body • Increase in fat • Men lose testosterone • Loss in total fibers and size of fibers • Preferential loss of type II • Loss of contractile proteins/relative strength • Muscle fiber death or denervation • ~47% loss of MU in older adults • Peripheral loss rather than neural drive

8. Prevention of Strength Loss • Resistance training can slow • Capacity for increase is still evident • Both neural and hypertrophy • Fiatarone with 90 yr olds • 80% intensity • Other studies show type II increases • Light resistance shows no changes • Transition from type IIx to IIa • Neural changes at beginning

9. Power Training • Less increase in seniors? • Fast movements and higher resistance needed • Explosive training increases power • RFD improvements • Maximal actions • Training can slow loss of strength, power and mass

10. Other Changes • Muscle damage is similar after eccentric • Less frequency for seniors • Less interset rest • Hormonal loss • Testosterone, growth hormone & IGF • Protein synthesis loss • Bone health increase in femur and hips • RT has limited effect • Direction and intensity prescription • RT has limited effect on metabolic rate

11. Program Design • Seniors can tolerate high intensity (80%) • Less frequency • Less rest • Most are beginners so program is simple • Initial RT is light due to low 1RM • RT may have less risk than stress testing

12. Needs Analysis • Physician release • Page 319 critical variables • 1RM can be done with caution • Avoid Valsalva • Focus on ADL’s and avoid injury or overuse • Test strength first • Slow rate of progression • 1-3 sets, 60-80% intensity, 8-12 reps, 1-2 min rest • Add power and speed movements

13. Summary • Physiological losses in seniors • RT may slow loss • Strength, power and mass maintenance • Begin light and progress slowly • Train Power • Focus on ADL’s

14. Next Class • Tonight - create athlete and hypertrophy. • Needs Analysis and Testing