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0 (hodnocen0 x )

EB

EB

ONLINE

Champaign, IL : Human Kinetics, 2011

1 online zdroj

ISBN 9781492596899 (online)

ISBN 9780736074452 (print)

Obsahuje bibliografické odkazy

As we age, it’s natural to see some loss of strength, flexibility, balance, and aerobic endurance. But today’s aging population isn’t willing to just sit back and accept these declines. They’re looking for ways to maintain a high quality of life throughout their older years. Bending the Aging Curve: The Complete Exercise Guide for Older Adults offers a systematic approach to designing exercise programs that will help older adults bend or straighten these curves of decline, resulting in more years of strength, vitality, and independence. Bending the Aging Curve provides fitness professionals with a multifaceted periodized training program specifically for older adults. With this book you will find the tools you need to help your clients slow the physical decline that can accompany aging: Training strategies for improving body composition, flexibility, bone density, muscular strength and power, and cardiovascular fitness that can be customized to fit each client; 73 translational exercises that simulate everyday activities and help older clients to translate their new strengths into improved daily function and increased independence; A series of tests that will allow you to assess your clients’ strengths and weaknesses, design programs that address their needs, and keep them motivated during their training; Videos of the translational exercises that let you and your clients see these unique activities in action to ensure accuracy and safety; Video case studies of four sample clients that show the progression from testing to targeted training to the translational exercise cycle so you can better understand how to design programs that meet your clients’ varying needs and goals. This one-of-a-kind resource presents a scientifically substantiated and practically proven training system that can extend the vitality of our aging population. (...).

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Part I. Understanding the Aging Curves and Training Older Adults -- Chapter 1. The Aging Curves ; The Concept of Age ; The Diamond Analogy ; The Aging Curves ; Using Exercise to Bend the Aging Curves ; Frailty and Physical Vulnerability ; Prehab or Rehab: Changing the Oil or Changing the Engine? ; Exercise as a Targeted Intervention: Matching the Program to the Need ; Summary ; Topical Bibliography ; References -- Chapter 2. Testing ; The Exercise Diagnosis and Prescription Model ; The Exercise Diagnosis: Analysis of Needs ; What Makes an Effective Test? ; When to Test ; Testing Activities of Daily Living ; Summary ; Topical Bibliography ; References -- Chapter 3. Training Principles ; Overload and Adaptation ; Exercise Specificity ; Summary ; Topical Bibliography ; References -- Part II. Training Exercises: From Theory to Practice -- Chapter 4. Body Composition ; The Prevalence of Obesity and Its Consequences ; The Obesity Paradox ; Sarcopenic Obesity and Activities of Daily Living ; Sarcopenic Obesity and Fall Probability ; Testing Body Composition ; Training Interventions for Sarcopenic Obesity ; Summary ; Topical Bibliography ; References -- Chapter 5. Flexibility ; Defining Flexibility and the Stress-Strain Curve ; Possible Causes of Declining Flexibility With Aging ; Why Train for Flexibility? ; Types of Stretching ; Do Stretching and Flexibility Training Increase Flexibility? ; Stretching, Flexibility Training, and Injury Prevention ; Stretching, Flexibility Training, and Performance ; Practical Aspects of Flexibility Training ; Testing Flexibility ; Flexibility Program Design ; Flexibility Training Exercises ; Summary ; Topical Bibliography ; References --

Chapter 6. Bone, Falls, and Fractures ; Structure of Bone ; Factors Affecting Bone Strength ; Osteopenia and Osteoporosis ; Exercise Training to Prevent Osteoporosis ; Better Balance and Agility ; Testing Balance ; Balance Training ; Summary ; Topical Bibliography ; References -- Chapter 7. Muscular Strength, Power, and Endurance Training ; Sarcopenia: What Makes It Happen? ; Effects of Resistance Training on the Causes of Sarcopenia ; Resistance Training to Reduce the Effects of Sarcopenia ; Testing Neuromuscular Performance ; Resistance Training Exercises ; Summary ; Topical Bibliography ; References -- Chapter 8. Cardiovascular Training ; Increasing Cardiovascular Fitness: Benefits and Methods ; Testing Cardiovascular Fitness ; Cardiovascular Training and Program Design ; Summary ; Topical Bibliography ; References -- Part III. Putting the Program Together -- Chapter 9. Periodized Training ; Periodization: The Underlying Theories ; Fatigue During Time-Based Training Cycles ; Controlling the Fitness-Fatigue Balance During Training ; Applied Periodization Using Specific Training Cycles ; Summary ; Topical Bibliography ; References -- Chapter 10. The Translational Cycle: Active Recovery Meets Functional Practice ; Basic Concept of the Translational Cycle ; Translational Cycles and Periodization ; Timing of Translational Cycles ; Motor Learning Drills: The Need for Progression ; Matching Translational and Training Cycles ; Translational Exercises ; Summary ; Topical Bibliography ; References