Strength Component 10 minutes
Strength exercises using own body weight and resistance methods are used to develop and build strength in the major muscle groups. It is important that these exercises are tailored to each individual and progression is made only when the client is able to perform the exercises with correct technique and is able to add on REPs and resistance.
Current research has demonstrated that strength-training exercises have the ability to combat weakness and frailty and their debilitating consequences. Done regularly (e.g., 2 to 3 days per week), these exercises build muscle strength and muscle mass and preserve bone density, independence, and vitality with age. In addition, strength training also has the ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as heart disease, arthritis, and type 2 diabetes, while also improving sleep and reducing depression. (https://pubmed.ncbi.nlm.nih.gov/14552938/)
Contributing factors to functional decline, increased frailty and falls can be directly related to the loss of muscle mass and strength as age increases, a phenomenon called sarcopenia.
Sarcopenia is a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength and it is strictly correlated with physical disability, poor quality of life and death. Risk factors for sarcopenia include age, gender and level of physical activity. Possibly leave this out ?? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4269139/
Strength in seated
Hip walks
Jockey jumps
Hand press ?
Strength using bands
Dumb waiter
Bicep curls
Tricep extensions
Wrist strengthener – squeeze and pull, wring out
Chest press around back or chair
Thigh presses, band above knees, around thighs
Knee lifts, bands around instep
Out and in, band around ankles
Back of knee leg and knee lift and extend, band underneath foot
Bow and arrow ?
