Backcare- Older Adults

Question 1

Backache Risk Factors

Answer 1

• Overweight
• Frequent bending over (forward flexion)
• Age
• Osteoporosis
• Previous back problems
• Lackof Hamstring Flexibility

Question 2

Muscular Imbalance

Answer 2

An imbalance in strength or length of opposing muscle groups can pull body out of alignment resulting in poor posture.

Question 3

Prolapsed Invertebral Disc

Answer 3

• A weakness or tear in the outer ring of the disc allowing the jelly-like centre to burst through

Question 4

Wear and Tear – Arthritis/degenerative disease

Answer 4

• Affects the joints between vertebrae and joints as the back of the spine
• Discs may become thinner – spikes of bone may press on nerve roots
• Cause pain/pins & needles/numbness

Question 5

Ways to prevent back pain

Answer 5

• Bend knees
• Have supportive pillow
• Safe Lifting
• Footwear while exercising
• Exercise technique

Question 6

Exercise Guidelines for back care

Answer 6

1. Doctors Clearance!!
2. Avoid High Impact Aerobic Activity
3. Include LME for Core Stability (Ensure correct technique)
4. Strengthen Gluteals
5. Gradually increase exercise intensity

Question 7

Exercise Guide for older Adult

Answer 7

Aged 65+ be active for at least 30 minutes a day of moderate intensity activity 5 days a week

Question 8

Barriers for older adults participation

Answer 8

• Not enough time
• Health reasons
• Age
• Inadequate facilities
• Cost

Question 9

Older Adult Screening

Answer 9

• Age can have negative affects (e.g. Cardiac Arrest)
• Older Adult has a Moderate risk classification
• Written Doctor’s clearance
• Detailed questionnaire that investigates existing or prior medical conditions

Question 10

Physiological changes of ageing

Answer 10

• VO2 max is reduced
• Cardiac output is reduced
• Amount of blood pumped reduced.
• Blood vessels become inelastic
• Metabolic rate is reduced
• Muscle mass and strength reduces

Question 11

Programming for older Adult

Answer 11

• Start at low intensity levels and gradually increase.
• teach RPE, use talk test
• Consider interest level, medical limitations etc
• Making sure clients avoid shallow breathing

Question 12

What should Older adult train

Answer 12

*CV
* LME
* Balance
* Flexibility

Question 13

Cardiovascular training for older adults
FITT

Answer 13

F - 3 times per week
I - 50-60% MHR
T - 5-15 mins 2-3 times per day
T - Weight matching orthopaedic level

Question 14

LME Program for older Adults
FITT

Answer 14

F - 3 times per week
I - 8-12rm
T - 20-30min session (1 set 8 reps)
T - start on machine - free weight

Question 15

LME/Strength

Answer 15

• Focus on proper lifting technique
• ROM through pain free arc
• Proper breathing
• Controlled speed of movement.
• Do not exercise during an acute arthritic flare up.
• Reduce the load by 50% or more when returning after a layoff

Question 16

Balance

Answer 16

• Balance training helps in the prevention of falls

Examples:
* One legged standing near a bar, wall or chair
* Standing up and sitting down without using hands
* Walking heel to toe along a line
* Use of step aerobics (118-122bpm)
* Tai chi

Question 17

Older Adults Fitness Assessment

Answer 17

• CV test – Treadmill walk test.
  Sub maximal test which will not put excess stress on the CV system
• LME test – Crunch curl Test.
  Test of abdominal endurance
• Flexibility – Sit and Reach Test.
  Test of flexibility of hamstrings and lower back