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Strength Training Exercises



Strength Training Exercises

 

 

Below is a complete list of all the strength training exercises presented in this chapter.  The pictures and directions provided can assist in teaching the appropriate form for each exercise.  Please make sure the older adult is completing the exercises correctly.  If there are too many exercises for the older adult to learn all at once, pick two exercises from each group and slowly add exercises when the older adult becomes more confident.

 The older adult’s warm-up should consist of light walking, cycling or marching in place to get the muscles warm and the body temperature up.  He/she may perform the exercises below in any order.

Exercises for the Upper Body

Instruct the older adult to…

 1. Take a seat in a chair without armrests Make sure the small of back is pressed firmly against the back of the chair. Body should be straight with shoulders back. Focus should be forward with chin up, away from the chest.  Feet should be flat on the floor and shoulder width apart. 

2. With weights in each hand and arms at the side, form a 90-degree angle between forearm and upper arm (See Figure 1). This is the starting position.

3. Take a deep breath and exhale and slowly raise elbows out to the side. Hold for one second (See Figure 2).

4. Slowly return to the starting position, inhaling on the return.

Biceps Curls

 

 

Instruct the older adult to…

 1. Take a seat in a chair without arm rests. Make sure the small of the back is pressed firmly against the back of the chair. Body should be straight with shoulders back. Focus should be forward with chin up, away from the chest.  Feet should be flat on the floor and shoulder width apart. 

2. With weights in each hand, hold arms straight at side (Figure 3). Instruct the older adult to keep elbows pressed firmly to side.

3. Take a deep breath and while exhaling instruct the older adult to slowly raise forearms (Figure 4).  Hold for 1 second. 

4. Slowly return to the starting position while inhaling.

Shoulder Shrugs For upper back and shoulders.

Instruct the older adult to…

1. Take a seat in a chair without arm rests.  Make sure the small of the back is pressed firmly against the back of the chair.  Body should be straight with shoulders back. Focus should be forward with chin up, away from the chest.  Feet should be flat on the floor and shoulder width apart.

2. With weights in each hand and arms at the side instruct the older adult to take a deep breath (Figure 5).

3. Maintain space between chin and chest, and slowly shrug shoulders while exhaling (Figure 6).

4. Imagine lifting shoulders to ears without altering head position for one second, and then slowly lower shoulders to starting position, inhaling as weights are lowered.

One Arm Triceps For back of upper arms.

Instruct the older adult to…

 1. Take a seat in a chair without arm rests. Make sure the small of the back is pressed firmly against the back of the chair. Body should be straight with shoulders back. Focus should be forward with chin up, away from the chest. Feet should be flat on the floor and shoulder width apart.

2. With one weight in hand, hold the arm with weight directly over the shoulder, elbow pointing to the ceiling with opposite arm supporting elbow (Figure 7).

3. Slowly straighten arm with weight while exhaling (Figure 8).

4. Take a deep breath and slowly lower the arm to the starting position.

 

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About Exercise for Older Adults

The material contained in this manual will help you assist older adults in starting a well-rounded exercise program. To help guide you through the process, a number of resources as well as examples on how to begin an exercise program are provided. A well-rounded exercise program consists of aerobic, strength, flexibility, and balance training. All four components are important in maintaining and promoting healthy aging in addition to helping those who are physically weak and frail to improve their functional ability. 0

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