Exercise Prescription for Older Adults

Question 1

Muscle strengthening - Key muscles and components

Answer 1

Ankle dorsiflexors, triceps surae, quads, hamstrings.
- 60-80%RM, closed chain, eccentric, functional.
- take into account fatigue

Question 2

Balance Training - Areas Affected (3)

Answer 2

Proprioception, inner ear and vision.

Question 3

Benefits of working on Sensory Afferents (3)

Answer 3

Proprioception, inner muscles of foot, balance.

Question 4

Balance Training - Progression in difficulty (5)

Answer 4

• Decreasing base of support
• Add head oscillations
• Closing eyes
• Exercise with balls
• Optokinetic rehab (ego and exocentric targets)

Question 5

Exocentric Exercises - Definition

Answer 5

Involve motor tasks that require an individual to focus on external objects or targets in the environment.

Question 6

Exocentric Exercises - Examples (3)

Answer 6

• Ball sports that require accurate perception of ball’s position, velocity and trajectory.
• Target-based activities (archery)
• Interactive activities (dance)

Question 7

Egocentric Exercises - Definition

Answer 7

Motor tasks that require individual to focus on their own body movements, positioning and spatial orientation.

Question 8

Egocentric Exercises - Examples (3)

Answer 8

Balance exercises
Flexibility exercises
Body awareness exercises (yoga, pilates)

Question 9

Walking Rehab (7)

Answer 9

• Footwear and walking aids
• Gait symmetry
• Walking on unstable surface
• Catching up on balance in standing position
• STS transfer exercises
• Walking with variations in speed, direction and position.
• Double tasking