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Bending the Aging Curve

Bending the Aging Curve

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$74.95 CAD

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    Book

    As we age, it’s natural to see some loss of strength, flexibility, balance, and aerobic endurance. But today’s aging population isn’t willing to just sit back and accept these declines. They’re looking for ways to maintain a high quality of life throughout their older years. Bending the Aging Curve: The Complete Exercise Guide for Older Adults offers a systematic approach to designing exercise programs that will help older adults bend or straighten these curves of decline, resulting in more years of strength, vitality, and independence.

    Bending the Aging Curve provides fitness professionals with a multifaceted periodized training program specifically for older adults. With this book and DVD package, you will find the tools you need to help your clients slow the physical decline that can accompany aging:

    •Training strategies for improving body composition, flexibility, bone density, muscular strength and power, and cardiovascular fitness that can be customized to fit each client

    •73 translational exercises that simulate everyday activities and help older clients to translate their new strengths into improved daily function and increased independence

    •A series of tests that will allow you to assess your clients’ strengths and weaknesses, design programs that address their needs, and keep them motivated during their training

    •A spreadsheet in which you can record clients’ test results and view their percentile rankings for their sex and age groups

    •Videos of the translational exercises that let you and your clients see these unique activities in action to ensure accuracy and safety

    •Video case studies of four sample clients that show the progression from testing to targeted training to the translational exercise cycle to help you understand how to design programs that meet your clients’ varying needs and goals

    This one-of-a-kind resource presents a scientifically substantiated and practically proven training system that can extend the vitality of our aging population. Signorile offers an engaging explanation of the research behind his diagnosis and prescription model while maintaining a focus on the practical components of program design. You will learn to use tests to diagnose your clients’ needs and then prescribe training cycles with the appropriate mix of work, active recovery, and skill practice to maximize functional improvements. The photos and step-by-step instructions for each of the tests and exercises found in the book and the video clips on the DVD make it easy to quickly implement this training system with your clients.

    Maintaining independence as we age depends on a multitude of factors. Bending the Aging Curve offers a comprehensive approach to designing exercise interventions that address all of these factors. With its targeted strategies, you’ll be able to help your clients stay active, energetic, and self-reliant, regardless of their age.

    Audience

    A reference for personal trainers, fitness instructors, health educators, activity directors, and other health and fitness professionals who work with older adults; also a textbook for undergraduate courses in exercise and physical activity for older adults.

    Table of Contents

    Part I: Understanding the Aging Curves and Training Older Adults

    Chapter 1: The Aging Curves

    The Concept of Age

    The Diamond Analogy

    The Aging Curves

    Using Exercise to Bend the Aging Curves

    Frailty and Physical Vulnerability

    Prehab or Rehab: Changing the Oil or Changing the Engine?

    Exercise as a Targeted Intervention: Matching the Program to the Need

    Summary

    Topical Bibliography

    References

    Chapter 2: Testing

    The Exercise Diagnosis and Prescription Model

    The Exercise Diagnosis: Analysis of Needs

    What Makes an Effective Test?

    When to Test

    Testing Activities of Daily Living

    Summary

    Topical Bibliography

    References

    Chapter 3: Training Principles

    Overload and Adaptation

    Exercise Specificity

    Summary

    Topical Bibliography

    References

    Part II: Training Exercises: From Theory to Practice

    Chapter 4: Body Composition

    The Prevalence of Obesity and Its Consequences

    The Obesity Paradox

    Sarcopenic Obesity and Activities of Daily Living

    Sarcopenic Obesity and Fall Probability

    Testing Body Composition

    Training Interventions for Sarcopenic Obesity

    Summary

    Topical Bibliography

    References

    Chapter 5: Flexibility

    Defining Flexibility and the Stress–Strain Curve

    Possible Causes of Declining Flexibility With Aging

    Why Train for Flexibility?

    Types of Stretching

    Do Stretching and Flexibility Training Increase Flexibility?

    Stretching, Flexibility Training, and Injury Prevention

    Stretching, Flexibility Training, and Performance

    Practical Aspects of Flexibility Training

    Testing Flexibility

    Flexibility Program Design

    Flexibility Training Exercises

    Summary

    Topical Bibliography

    References

    Chapter 6: Bone, Falls, and Fractures

    Structure of Bone

    Factors Affecting Bone Strength

    Osteopenia and Osteoporosis

    Exercise Training to Prevent Osteoporosis

    Better Balance and Agility

    Testing Balance

    Balance Training

    Summary

    Topical Bibliography

    References

    Chapter 7: Muscular Strength, Power, and Endurance Training

    Sarcopenia: What Makes It Happen?

    Effects of Resistance Training on the Causes of Sarcopenia

    Resistance Training to Reduce the Effects of Sarcopenia

    Testing Neuromuscular Performance

    Resistance Training Exercises

    Summary

    Topical Bibliography

    References

    Chapter 8: Cardiovascular Training

    Increasing Cardiovascular Fitness: Benefits and Methods

    Testing Cardiovascular Fitness

    Cardiovascular Training and Program Design

    Summary

    Topical Bibliography

    References

    Part III: Putting the Program Together

    Chapter 9: Periodized Training

    Periodization: The Underlying Theories

    Fatigue During Time-Based Training Cycles

    Controlling the Fitness–Fatigue Balance During Training

    Applied Periodization Using Specific Training Cycles

    Summary

    Topical Bibliography

    References

    Chapter 10: The Translational Cycle: Active Recovery Meets Functional Practice

    Basic Concept of the Translational Cycle

    Translational Cycles and Periodization

    Timing of Translational Cycles

    Motor Learning Drills: The Need for Progression

    Matching Translational and Training Cycles

    Translational Exercises

    Summary

    Topical Bibliography

    References

    About the Author

    Joseph F. Signorile, PhD, is a professor in the department of kinesiology and sport sciences at the University of Miami in Coral Gables, Florida. He is a research health science specialist for the Miami VA Medical Center and has served as senior researcher at the Stein Gerontological Institute of the Miami Jewish Home and Hospital for the Aged.

    Dr. Signorile’s research interests include prescriptive periodization training for older individuals, diagnostic test development for exercise prescription, electromyographic analysis of sport- and activity-specific training, and evaluation of training techniques concentrating on power development. He has written over 50 refereed articles and book chapters and presented at countless national and international scientific and industry meetings.

    Dr. Signorile is a member of the University of Miami graduate faculty and serves on its research council and the graduate school committee for doctoral curriculum evaluation. He serves on the board of the International Council on Active Aging. He is also a member of the American College of Sports Medicine, the American Geriatrics Society, and the National Strength and Conditioning Association.