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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