Functional Circuits for Aging Clients

Cody Sipe, PhD

Dan Ritchie, PhD

Dan Ritchie, PhD, CSCS

16 years experience

Certified Strength and Conditioning Specialist

FallProof Balance and Mobility Enhancement

Specialist

Enhance Fitness Master Trainer

2014 PFP Personal Trainer of the Year

Owner, Miracles Fitness

President, Functional Aging Institute

Creator, Never Grow Old Fitness Program

Cody Sipe, PhD

20+ years industry experience

2005 IDEA Program Director of the Year

Owner – Miracles Fitness

Functional Aging Institute – Cofounder,

Vice President

Harding University Physical Therapy –

Associate Professor, Research Director

Huge Growth means Huge Potential

Why Functional Circuits for Aging Clients?

Opportunity – large and growing numbers of

mature adults

Programming Diversity – range of functional

and health levels

Efficiency – accomplish a lot in a short amount of

time

Group Dynamic – creates a fun, interactive and

social atmosphere

Functional Aging Training™ Model

What Impairment Level Factors are Vital for

Function?

• Muscular Strength– Concentric– Eccentric– Isometric

• Contractile Velocity– Acceleration– Deceleration

• Muscular Power• Muscular Endurance• Aerobic Power• Flexibility• Joint Range of Motion• Coordination• Reaction Time

• Motor Control

• Proprioception

• Somatosensation

• Vestibular control

• Vision

• Mobility

• Agility

• Balance**

• Stability

• Gait

• Postural Control

• Core Stability

Huge variability in impairments

means huge variability in functional

abilities

Hierarchy of Physical Function

Functional Aging Training™ Model

Where functional

training meets the

physiology of aging.

Functional training philosophies,

strategies and techniques

tailored specifically to meet the

needs and wants of mature

adults.

www.functionalaginginstitute.com

Functional Aging Training™ Model

7 Key Principles1. Assess, prioritize and train ALL components of function

2. Make purposeful decisions for every aspect of training

3. Integrate movement patterns (train in all 3 planes) to prepare for functional demands

4. Include isolation-type exercise movements as supplementary and complementary rather than the primary component of the routine

5. Perform exercise movements in a seated position only when absolutely necessary or when it serves a specific purpose

6. Order the session according to energy level with more complicated, multi-component movements occurring earlier and less complicated, isolation-type movements occurring later

7. Maximize client safety and success by taking a holistic approach to training

GPS Approach to Training

• Generalized– Cover all of the functional areas equally– Appropriate for large group classes and programs

• Prioritized– Weight functional areas according to client characteristics

such as age, gender, functional ability– Appropriate for small group training

• Specialized– Specifically target the individuals’ areas of deficiency while

still prioritizing the functional areas according to their characteristics

– Appropriate for 1-1 and small group training

1. Keep the purpose functional

2. Match the movements to the clients’ abilities

3. Address a broad mix of functional domains

4. Keep safety first

– Instructions, cueing, spotting

– Be diligent

Keys to Successful Functional Circuits

Functional Aging Circuits

Level 1 New exerciser, frail to lower independent

Level 2 Less experienced exerciser, independent

Level 3 Experienced exerciser, independent to fit

Level 4Experienced exerciser, fit

Level 1 Circuit – Low FunctionFocus: Strength, Balance, Mobility

• Chair Stands/Power Stands• Tandem Walk • Standing two arm tubing chest press • One-legged stand (eyes open)

• Standing two-arm tubing row • Wide Walk • Step Ups alternating legs• Ankle Sways

• Side Step with Reach• 3-Dot Drill• Figure 8• Calf Raise on floor or step

• Bridge • Bird Dog arms only• Bird Dog legs only

Level 2 Circuit – Mid Function• Split Squat• Sleeping Dog front and back• Pushup• Monster Walk

• Standing reciprocating tubing row• Sleeping Dog side to side• Standing reciprocating chest press• Crossover walk

• Standing alternating lat pull down• Heel Toe Rocks • Side Step Ups with knee raise• Side Lunge

• Bridge marching• Bird Dog with alternating limb movement

Level 3 Circuit – Mid Function• Front/Back Lunge• Bush Walk• Standing 1-arm tubing shoulder press• One-legged stand (eyes closed)• 30s Plank

• Standing one-arm tubing row• Carioche• Standing one-arm chest press• Walk the line, knees up, on toes• 30s Plank

• Half-kneeling one-arm lat pull down• High kicks on wall• Tubing chops• One-legged airplanes• 30s Plank

Level 4 Circuit – High Function• Back Reach to Front Lunge• Backward Crossover Walk on Toes• Power Squat to 1-arm tubing shoulder press• One-legged stand (eyes closed) with body leans• 30s Marching Plank

• Rear Lunge with one-arm tubing row• Carioche• Power Punch with tubing• Ladder Drill• 30s Plank Rolls

• Kneeling two arm lat pull down• Crane Kicks• Standing Tubing chops with side step• One-legged airplanes• 30s Plank Rolls

Specific Strategies and Techniques

• Balance Training

• Mobility

• Neuromuscular

• Musculoskeletal

• Cardiorespiratory

• Cognitive/Emotional

You MUST continue to gain knowledge and skill in specifically addressing each of these areas

Balance and Mobility Training

FallProofTM Model

1. Center of Gravity Control

2. Postural Strategies

3. Gait Pattern Enhancement and Variation

4. Multisensory

5. Fitness Parameters

– Strength, Power, Flexibility, CV Endurance…

Balance and Mobility Training: Gait Exercises

Goal: Create an adaptable, flexible and efficient gait pattern

MarchingStraight-legIn-lineCrossoverBackwardsPauseDog/Bush

WalkingNarrow/WideHeels/ToesBackwards

Obstacle Negotiation

Sleeping Dog

Steps

Up/Down

Swing Through

Over

Sample Stations

Posture Station (5 min total)

Supine Snow Angels (15 sec)(Rest 5 sec) X3Dead Bug (30 sec)(Rest 15 sec) X2Prone Snow Angels (15 sec)(Rest 5 sec) X3

Plank SeriesFront, Left Side, Front, Right Side (15 sec ea)(Rest 15 sec)Front, Left Side, Front, Right Side (15 sec ea)(Rest 15 sec)

Balance Station (6 min total)One leg balance (15 sec ea leg x 2)

Walk the Line on Toes (15s fwd; 15s bwd)

Forward Reach with Narrow Stance (15s ea arm x 2)

Side Reach with Narrow Stance (15s ea arm x 2)

Red Light, Green Light (60 sec)

One leg balance (15 sec ea leg x 2)

Walk the Line on Toes (15 sec fwd; 15 sec bwd)

Forward Reach with Narrow Stance (15s ea arm x 2)

Side Reach with Narrow Stance (15 sec ea arm x 2)

Red Light, Green Light (60 sec)

Sample Stations

Gait and Agility Station (6 min total)Carioche Left and Right (30 sec)Square Stepping Clockwise (15 sec)Rest 15 secSquare Stepping Counterclockwise (15 sec)Rest 15 secTick Tock Walks (60 sec)High Knee March Fwd/Bwd on Toes (30 sec)Skipping (30 sec)Cross the Stream (60 sec)Rest 60 secRepeat all

Strength Station (6 min total)Tall kneeling DB front raises to side raises (60 sec)Prisoner Get Ups alternating feet (60 sec)Rest 30 secSquat to DB hammer curl (30 sec)DB deadlift to high pull (30 sec)Walking Lunges DB in Right Hand (30 sec)Walking Lunges DB in Left Hand (30 sec)Rest 30 secAlternating DB curl to shoulder press (30 sec)Bent over one arm DB row to tricepkickback (30 sec ea side)Rest 30 secRepeat Station

24” Box Jumps at 83?

Functional Program Design

• Prioritize Primary Areas of Individual Deficit for Significant Improvement

• Address ALL of the Secondary Areas for Maintenance or Slight Improvement– Neuromuscular– Musculoskeletal– Cardiorespiratory– Balance– Mobility– Cognitive/Emotional

• For Efficiency Use Movements that Address Multiple Components Simultaneously

• Use Corrective Exercise Strategies as needed

Programming Strategies

• Sets and reps vs. Time intervals

• Pace, Rest Periods

• Volume

• Complexity

• Partner Drills, Group Work

FAI Programs

CEC’s – ACE, AFAA, NFPT,

ACSM, NASM, AFN, SCW

13 educational modules

5 hours of video

90 question online exam

Functional Aging Training™ Model

Where functional

training meets the

physiology of aging.Functional training philosophies,

strategies and techniques

tailored specifically to meet the

needs and wants of mature

adults.

www.functionalaginginstitute.comEmail contact@functionalaginginstitute.com

Ageless Fitness Licensing Program

• Use of name and logo

• Two day business training

• FAS certifications for trainers• CEC programs available

• Workout samples and templates

• VIP tickets to annual FAI Summit

• Client intake forms

• Customizable community presentation

• Option to become a published author

• Central website for branding and recognition

• “Done for you” Marketing• E-books for lead gen• FB ads, funnels, landing pages,

surveys, videos• Blog posts• Emails• Images• LBO’s

• Sales script/process

• Establish pricing model

• Ongoing coaching webinars/support

• Private FB group

• Admin team

FAI Programs

CEC’s – ACE, AFAA, NFPT,

ACSM, NASM, AFN, SCW

13 educational modules

5 hours of video

90 question online exam

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