What Standing on 1 Leg Does for Your Balance
By: Andrea Case-Rogers, CXO – Zibrio
According to recent research, if you’re a flamingo, standing on one leg can allow the other half of your body to relax, so you don’t use too much energy.
The same is not true for humans of course! If you’ve ever had a balance evaluation you may have timed how long you can stand on 1 leg. So should you practice doing it, and what would it mean if you could stand there for longer?
A 1 leg stand is the simplest way many people think about assessing their balance. And being able to do so comes with some advantages: being able to put on pants or shoes without sitting down, a certain satisfaction from holding a yoga tree pose, or because some members of your family or friendship group can’t do it.
And it does reveal something about your balance.
But in the real world you care about good balance because it allows you to walk and talk, run and jump, sometimes not rely so heavily on vision, being able to turn your head, sit down, stand up and therefore unless you train and challenge your balance while doing these things, standing on one leg may give you an incorrect view of how good your balance really is.
When you stand on 1 leg it doesn’t prepare you for running or jumping, because in those movements, your leg is not static, it’s swinging, ready for the next step or leap.
Even for putting on pants, you need to be able to bend and straighten in order to reach the pants in the first place. And that head movement makes a big difference. Firstly, because your head is heavy, so it’s the most challenging body part to move from a muscle strength perspective. And then because a major part of your balance sensory system – your inner ear – is sending signals to your brain about which way is up and where the muscles need to fire to keep you upright. It matters whether the movement you’re making is large or small. Being able to make a small movement (lifting up one foot) doesn’t necessarily mean you’ll also be able to perform the larger movement (bending down to put on your pants or shoes).
Zibrio is dedicated to making measuring balance simple. Find out about our range of products at www.zibrio.com
Measurement > understanding > improvement
- Published in Zibrio
Needs Analysis for Sports Training
By: Chris Parchmann and the Ageility Team
Designing fitness programs for older adults is a complex process. Ageility always tailors the training plan to clients’ goals. Several variables must be taken into consideration, especially when someone is training for a particular sport. Ageility personal fitness trainers begin this process at the first meeting with each person that generally involves a needs analysis. The needs analysis generally involves two components that include an evaluation of the requirements and characteristics of the sport and an assessment of the athlete.
Evaluation of the Sport
The first task of the needs analysis is to determine the unique characteristics of the sport. This information allows the Ageility personal fitness trainer to design a program specific to those requirements and characteristics. Although this objective can be approached in several ways, the following attributes of the sport should be given attention. Movement analysis that identifies movement patterns and muscular involvement. Physiological analysis to determine strength, power, hypertrophy, and muscular endurance priorities. Injury analysis that pinpoints common joint and muscle injury sites and contributing factors. Additional sport characteristics such as cardiovascular endurance, speed, agility, and flexibility should also be assessed.
Assessment of the Client
The second part of the needs analysis involves an assessment. Ageility develops a profile of the athlete’s needs and goals, conducts a variety of tests (i.e. strength testing), evaluates the results, and determines the best approach for the training program. The more individualized the assessment process, the more specific a program can be designed to each individual. An athlete’s current condition to begin a new or revised program is an important consideration when designing fitness training programs. This may include an evaluation of a therapist of any current or previous injuries that may affect the training. In addition, the individual’s exercise history that involves training that occurred before the new program is very important to understand the individual’s capabilities.
Ageility evaluates several factors in an athlete’s training program. The subsequent factors are often considered to determine training background. The type of training program helps to understand what the athlete has done in the past to improve fitness levels (i.e. resistance, long distance running, etc.). Information on the length of recent consistent participation in previous training programs. Level of intensity of past training programs communicates how training variables may be manipulated to induce improvements. The degree of exercise technique experience that comprises the knowledge and skill to perform exercise properly. Ageility compiles the aforementioned information to help classify the individual’s training status as beginner (Level 1), intermediate (Level 2), or advanced (Level 3) and modifies the program accordingly.
Ageility incorporates physical evaluation as part of a fitness assessment to gather information on areas such as muscular strength, balance, aerobic endurance, and flexibility. Testing is often related to the athlete’s sport, level of skill, and equipment available. The movement, physiological, and injury prevention analyses previously discussed provide direction in selecting assessment tests. Ageility compares testing results to normative data and past performance measures to determine the individual’s strengths and weaknesses. Based on these findings a training program can be developed to improve deficiencies, maintain strengths, and further develop physiological qualities that can enable the athlete better meet the demands of the sport. The following is an example needs analysis for an older adult tennis player provided by Ageility:
NEEDS ANALYSIS
*The following is an example and not meant to take place of a comprehensive exam. Please consult your physician before partaking in an exercise program.*
- Client
- Male / Female
- Age: 55+
- Competitive tennis athlete (league play)
- Goals
- Injury prevention
- Maintain or increase lean body mass and decrease fat mass
- Increase strength and power
- Increase speed and agility
- Increase anaerobic endurance
- Energy Systems
- ~70% Anaerobic, ~30% Aerobic
- ~1:2 Work to rest ratio
- < 10 seconds per point
- ~ 3 meters per shot (3 shots per point)
- ~ 3000 meters per match (< 1 hour to > 4 hours)
- Biomechanical
- Dynamic lower limb function
- Hip, knee flexion (~75°) and extension
- Dynamic shoulder function
- Large velocities through internal rotation
- Large range of motion through circumduction
- Trunk Rotation
- Common Injury Sites
- Rotator cuff
- Elbow (lateral epicondylitis)
- Individual Concerns
- Fatigued late in matches
- Arthritic joints
- Published in Get In Shape With Ageility
Safety Considerations for Exercising Older Adults
By: Chris Parchmann and the Ageility Team
There are several conditions common to older adults (age 55+) that must be kept in mind in order to stay safe when participating in an exercise program. Ageility has identified factors such as include poor balance, inclination to injuries, reduced flexibility, reduced tolerance to heat and humidity, and susceptibility to colds and flu. Safety must always be a priority when exercising and Ageility recommends one err on the side of caution. Most individuals are better off performing some form of exercise rather than abstaining due to the physical and cognitive benefits. Several modifications can be made to exercise programs for older adults.
Poor balance occurs when an individual is unable to maintain their center of gravity within their base of support, frequently resulting in falls that may lead to injury. Exercises can be performed in seated or lying positions if one shows signs of unsteadiness or fatigue. However, standing exercises are extremely important to improve balance because adaptations are specific to the demand placed upon the body. To get better at standing exercises, one must practice exercises while standing. Transferability of standing exercise skills are subsequently greater to sports standing daily living activities. Use support such as the back of a chair when performing standing exercises when uncertain. Proper form and technique should also be kept in mind during standing exercises by keeping the feet in a hip to shoulder width apart stance to increase stability. Avoid exercises that are more difficult to assure safety.
Older adults have a propensity for injuries. One should exercise in an uncluttered space to minimize the risk of colliding into an object or preventing falls. The pace of each movement should be slow and controlled. However, exercises emphasizing power may necessitate higher velocities. Always emphasize proper posture and exercise technique. Reduced flexibility is another condition that may lead to injuries or decrease overall quality of life. Daily living activities such as rising out of bed and dressing for the day are impacted by flexibility. Limited flexibility has shown to improve with lower intensity warm-up exercises. Warm-up movements are beneficial before any type of physical activity including exercise routines. The increase in blood flow and neural stimulation may quickly increase range of motion at targeted joints throughout the body in a short period. Warm-up routines are performed in a dynamic fashion and can be completed in as little as 5-10 minutes. Stretching exercises have also been shown to improve flexibility. Static stretches are generally performed at the conclusion of a work out and held for 20 seconds to 1 minute. Avoid exercises that require extreme end ranges of motion to prevent injury.
Reduced tolerance to heat and humidity is another factor that comes with age. Outdoor/indoor fitness sessions can be alternated for variety but variables such as weather affect overall safety. Considerations include exercising in a climate-controlled facility whenever possible. Schedule exercise sessions earlier in the day when temperatures are lower. Drink plenty of fluids to replenish total body water loss. Wear lightweight clothing to remain cool throughout the exercise session. Lastly, older adults are more vulnerable to colds and flu. Shower or wash the face and hands after each work out. Obtain plenty of rest and sleep to help prevent infections and viruses.
Older adults must be aware of common conditions that may affect safety when exercising. Once the conditions are identified, one can develop an exercise plan with the proper modifications. Great caution should be taken and a primary care physician consulted before beginning any exercise program. Frequently monitor the plan and recognize new issues that need to be addressed. Adjust the program as needed to assure a safe, effective, and enjoyable experience.
- Published in Get In Shape With Ageility
The Long Run July 2020
Association News
Let’s All do the Step Up Your Game Challenge!
How about having a fun and free competition with other senior athletes and friends from around the country? Compete as part of your state team in the National Senior Games Step Up Your Game Challenge!
This is a virtual challenge between the State Senior Games organizations and will take place from July 23-August 21. But you can set up your profile now.
Click Here to create a user profile, and when asked “Which Group Do You Belong To” from the drop down menu, choose OYOH Physical Activity New Registration. When prompted, enter the Challenge password, seniorgames.
Starting July 23, record your exercise, steps, and various forms of physical activity. Lots of things count as physical activity — even things you have to do anyway! Gardening, housework, and even shopping are all great ways to get moving, and all can be converted into steps. You can also sync your fitness tracking device (i.e., Fitbit, Google Fit) to the program! Click Here for sample directions with screenshots on how to sign up, record activity and sync your fitness tracking device to the program.
The challenge is also open to individuals of all ages, so encourage your children, grandchildren, neighbors, family and friends to participate with you by sharing this website link and Challenge password, seniorgames.
NSGA partnered for this challenge with the Louisiana Governor’s Council on Physical Fitness and Sports, which has been offering this time-tested virtual platform with great success, according to Andrew M. Walker, NSGA Director of Health and Wellness. “We have been doing things to keep athletes moving during this slow-down period, like offering alternative exercise and well-being resources on our website,” he said. “This Step Up Challenge is a logical next activity for the summer, especially since it’s also a competition and we know everyone is wanting to scratch that itch. I am curious to see what teams claim the top spots and which region will produce the top teams.”
Let’s all step up this summer!
Game On!
State Games Page Has Most Current 2020 Information
This has been an unprecedented qualifying year for NSGA and State Senior Member Games to respond to the unpredictable impact of COVID-19. Unfortunately, many Games have been canceled, but there are some others who still intend to conduct competitions. The best resource to check on the status of games is the State Information page at NSGA.com. This section is updated as NSGA receives notice from states, so it is the most current place to look up your state to check status and find links.
State Games Information Page
July Athlete of the Month
Joe Moyer’s “Hardest Triathlon” Overcomes Life Challenges
When Joe Moyer looked forward to his fourth straight trip to the National Senior Games, all he was thinking about was getting in shape to make a good time in the Triathlon event in Albuquerque. One year later, he would marvel that he even made it to New Mexico at all after life served up two major family challenges.
“Three months before The Games, I was diagnosed with prostate cancer,” Joe says. “Then, my 11-year-old son Andy had a seizure at school, and the MRI found he had a brain tumor.” Joe had begun radiation therapy, and Andy was scheduled to have the tumor removed in early July. He considered canceling the trip in June, but his wife Julie insisted that he go if he was physically able.
While not a gifted athlete, Joe has been active for much of his life, so he felt he had a chance to get ready. He participated in Basketball and Track and Field in high school, fraternity sports in college, and after putting his energy into years of building a successful asset management business, Joe knew he was slipping. “When I turned 40 I realized I was getting heavy and should be doing something, so I started doing duathlons in 1987, which is a run-bike-run type of event.”
Eight years ago, he was convinced to go to Florida for his first triathlon at age 64, and he learned about Senior Games. “I decided to go for it because I ‘only’ had to do 2 triathlons the year before the games to qualify,” he relates, adding with a laugh, “That sounded easy.”
Joe made it to Cleveland in 2013 and kept going, despite recalling the frustration of watching an 82-year-old streak by him. While he has not stood on the medal stand, he has thoroughly enjoyed his National Senior Games experience. But 2019 was a different animal, as he had to regain strength after five radiation treatments and was further burdened by a father’s worry for his son. “You don’t think that it does that much to you, but boy I was really tired in Albuquerque,” he recalls. “That was my hardest triathlon, with the altitude and getting over my treatments and everything.”
Joe had a positive outcome, and Andy is doing fine now after a seven-hour surgery that left him with a six-inch incision scar. “I think his experience was tougher than mine, and that’s how dads think I guess,” he says.
Joe is also very aware of the example he is setting. “We had Andy when I was 60, and it really made me think about wanting to stay in shape to be there for him,” he says solemnly. “When he looks at the fathers of his schoolmates, who are all much younger than me, he sees a lot of them are way out of shape,” he continues. “It feels good now to be able to haul bricks and cement and build a fire pit with him in the back yard.”
The message got through. When asked by his father what he thought about his dad doing triathlons at his age, Andy’s reply was simple: “Holy Crap, Dad. I cannot believe you do that!”
Joe is looking forward to returning next year to the state where he first started tri’s. “I have clients in Florida, so it will be a great trip to Fort Lauderdale next year.” In addition, Joe’s wife Julie has done some triathlons and recently turned 50. “I think it’s just difficult for her to accept the fact that she’s old enough for participation in the Senior Games,” he chuckles.
We knew about this story because Joe shared it with us! We’d like to hear about you or an interesting athlete you admire-it just might be selected for a story! To submit yours, or to nominate another, Please Click Here.
Senior Health and Wellness
New Partner Offers Opportunity to Join “Heartline Study”
While it feels like the world has pushed pause right now, it is more important than ever during these uncertain times, that we continue to take care of our physical and mental health and support one another. Even though we’re staying indoors and suspending our normal routines, heart health should still be a priority. One simple way to jump start your heart health, without ever leaving home is to learn more about the Heartline™ Study.
Johnson & Johnson, in collaboration with Apple, is offering eligible U.S. adults 65 years and older with an iPhone the opportunity to join the Heartline™ Study, a nationwide heart health research study. The study is designed to explore if the Heartline Study app on iPhone and in some cases, the heart health features on Apple Watch can potentially reduce the risk of stroke, with earlier detection of an irregular heart rhythm known as atrial fibrillation (AFib).
Did you know that despite the fact that AFib is a leading cause of stroke, people often do not experience symptoms? More than 33 million people worldwide and up to six million Americans live with AFib and sadly, up to 30% of them don’t even know they have it until a serious cardiovascular event, such as a stroke, occurs.
Through this app-based approach, you never have to leave your home and can participate right from your iPhone rather than travel to a clinical study site. Once enrolled, you will receive heart health education, wellness tips, surveys, and questionnaires across multiple topics related to overall heart health in the app each week. Individuals with and without a diagnosis of AFib are eligible to join.
There are a variety of ways to participate in the Heartline Study. All who join will need to have an iPhone 6s or newer. Some participants will take part using only their iPhone. Some participants will also be asked to wear an Apple Watch. Those asked to wear a watch will be offered two options: purchase one, or get one on loan for the duration of the study and return it when your participation in the study ends. Johnson & Johnson and Apple are committed to ensuring that participation in the study is not limited based on financial need.
Just because we can’t go out and engage in our normal activities right now, it doesn’t mean we can’t take virtual steps from home to focus on our health. If you’re 65 or older and interested in being a part of this study, visit Heartline.com.*
*Key eligibility criteria include: you must be 65 or older, a U.S. resident for the duration of the study, own an iPhone 6s or later (with iOS 12.2 or later) and have Original Medicare. Other eligibility participation requirements will apply.
NSGA Health & Wellness Partners
NSGA Sport Partners
NSGA Official Apparel
- Published in Newsletter
Joe Moyer’s “Hardest Triathlon” Overcomes Life Challenges July 2020 Athlete of the Month
Joe Moyer, 72, Columbus, Ohio
When Joe Moyer looked forward to his fourth straight trip to the National Senior Games, all he was thinking about was getting in shape to make a good time in the Triathlon event in Albuquerque. One year later, he would marvel that he even made it to New Mexico at all after life served up two major family challenges.
“Three months before The Games, I was diagnosed with prostate cancer,” Joe says. “Then, my 11-year-old son Andy had a seizure at school, and the MRI found he had a brain tumor.” Joe had begun radiation therapy, and Andy was scheduled to have the tumor removed in early July. He considered canceling the trip in June, but his wife Julie insisted that he go if he was physically able.
While not a gifted athlete, Joe has been active for much of his life, so he felt he had a chance to get ready. He participated in Basketball and Track and Field in high school, fraternity sports in college, and after putting his energy into years of building a successful asset management business, Joe knew he was slipping. “When I turned 40 I realized I was getting heavy and should be doing something, so I started doing duathlons in 1987, which is a run-bike-run type of event.”
Eight years ago, he was convinced to go to Florida for his first triathlon at age 64, and he learned about Senior Games. “I decided to go for it because I ‘only’ had to do 2 triathlons the year before the games to qualify,” he relates, adding with a laugh, “That sounded easy.”
Joe made it to Cleveland in 2013 and kept going, despite recalling the frustration of watching an 82-year-old streak by him. While he has not stood on the medal stand, he has thoroughly enjoyed his National Senior Games experience. But 2019 was a different animal, as he had to regain strength after five radiation treatments and was further burdened by a father’s worry for his son. “You don’t think that it does that much to you, but boy I was really tired in Albuquerque,” he recalls. “That was my hardest triathlon, with the altitude and getting over my treatments and everything.”
Joe had a positive outcome, and Andy is doing fine now after a seven-hour surgery that left him with a six-inch incision scar. “I think his experience was tougher than mine, and that’s how dads think I guess,” he says.
Joe is also very aware of the example he is setting. “We had Andy when I was 60, and it really made me think about wanting to stay in shape to be there for him,” he says solemnly. “When he looks at the fathers of his schoolmates, who are all much younger than me, he sees a lot of them are way out of shape,” he continues. “It feels good now to be able to haul bricks and cement and build a fire pit with him in the back yard.”
The message got through. When asked by his father what he thought about his dad doing triathlons at his age, Andy’s reply was simple: “Holy Crap, Dad. I cannot believe you do that!”
Joe is looking forward to return next year to the state where he first started tri’s. “I have clients in Florida, so it will be a great trip to Fort Lauderdale next year.” In addition, Joe’s wife Julie has done some triathlons and recently turned 50. “I think it’s just difficult for her to accept the fact that she’s old enough for participation in the Senior Games,” he chuckles.
- Published in Athlete of the Month, Uncategorized