Functional Fitness Programs


Functional fitness programs can help to improve coordinative skills in older adults. Functional programs can help lower the risk factors of falling in older adults such as weakness, balance disorders and gait instability. Functional exercises include strength training, balance training and motor skills training. The movements found in functional training programs are movements that are performed in everyday life.
Some of the functional exercises that I will have my client perform include, squats, medicine ball slams, step ups, step over, walking over and around obstacles, dumbbell curls, and dumbbell presses. These exercises would be performed in three sets of ten to twelves repetitions. An example of a functional fitness program that I would perform with a client is listed in the chart below:

Strength Exercise
Set 1
Set 2
Set 3
Dumbbell Curls
10 reps
10
10
Squat/Dumbbell Press
10 reps
10 reps
10 reps
Medicine Ball Pick Up
10 reps
10 reps
10 reps
Dumbbell Curls
10 reps
10 reps
10 reps
Squats
10 reps
10 reps
10 reps

Balance Exercise
Set 1
Set 2
Set 3
Walking around obstacles
3 min
3 min
3 min
Walking over obstacles
3 min
3 min
3min
Step ups
3 min
3min
3 min
Step over
3 min
3 min
3 min









Core Exercises
Set 1
Set 2
Set 3
Sit ups
10 reps
10 reps
10 reps
Medicine Ball Slams
10 reps
10 reps
10 reps
Medicine ball twists
10 reps
10 reps
10 reps













As mentions before, performing functional training can help to improve motor skills and coordination in older adults. Functional training consist of strength, core and balance training. These movements are movements that imitate everyday actions such as walking up the stairs, picking up and object and pushing open a door.

Thulher do Rosario, J., da Fonseca Martins, N. S., Carneiro Peixinho, C., & Fernandes Oliveira, L. (2017). Effects of Functional Training and Calf Stretching on Risk of Falls in Older People: A Pilot Study. Journal Of Aging & Physical Activity, 25(2), 228-233.


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