Bending the Aging Curve: The Complete Exercise Guide for Older Adults

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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.

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Product Details

  • ISBN-13: 9780736074452
  • Publisher: Human Kinetics Publishers
  • Publication date: 2/22/2011
  • Pages: 328
  • Sales rank: 875,166
  • Product dimensions: 8.40 (w) x 10.80 (h) x 0.90 (d)

Meet 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.

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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


Topical Bibliography


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


Topical Bibliography


Chapter 3: Training Principles

Overload and Adaptation

Exercise Specificity


Topical Bibliography


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


Topical Bibliography


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


Topical Bibliography


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


Topical Bibliography


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


Topical Bibliography


Chapter 8: Cardiovascular Training

Increasing Cardiovascular Fitness: Benefits and Methods

Testing Cardiovascular Fitness

Cardiovascular Training and Program Design


Topical Bibliography


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


Topical Bibliography


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


Topical Bibliography


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