In ALPHAFIT, we believe movement is the cornerstone of the quality of your life. Exaggerated and specific movements with free range using resistance (Kettlebell) together with dynamic free movements (Kickboxing) and our strong movement program (Flexibility) will tackle your needs for the real world tasks.
I hope I have impressed on you that the quality of your life is as good as how well you move (range, speed, strength).
The kettlebell and gloves are in your hands NOW.
See you in class soon.
WHY YOU NEED TO DO COMPLEX MOVEMENTS?
Although there are several studies that have documented age-related decrements in older adults, few have demonstrated how interventions or lifestyle can maintain abilities or even reverse changes observed with advanced age.
There is evidence that maintaining an active lifestyle preserves motor functions.
This article highlights the performance of a study in which they compared active and sedentary young and older adults on reaction and movement time skills.
They also addressed whether specificity of skill or overall general fitness influenced reaction and movement time performance.
WHAT CONTRIBUTES TO CONTROL OF MOVEMENTS?
It is a complex interaction of cognitive and sensorimotor systems.
Motor control declines in older adults include changes in both the peripheral and the central nervous system, which lead to an array of behavioral decrements.
- The execution of movement becomes slow and more variable
- Emerging evidence that the microstructure of the movement also changes.
Following discussion looks into
- Processing speed defined by reaction time and presents differences between young and older adults on simple and complex tasks.
- Changes to the control of movement including: reduced movement speed, movement composition differences, increased variability, reduced force control, and coordination difficulties.
- Highlights are some of the possible sensorimotor changes that may contribute to slower, more-variable movements and reduced strength observed in older adults.
4.Changes in posture and balance are then discussed, as a stable base of support is necessary to execute precise motor skills as well as being important for mobility of older adults.
5.Finally, an overview of motor learning research as well as a discussion of improvements in motor function with generalized and specific training programs are presented.
WHAT IS REACTION TIME?
Time required to initiate a movement response following a visual, auditory, or other sensory signal and is thought to reflect the speed of transmission of the central nervous system.
- Reaction time increases in range from 0.5 ms/yr (5 ms/decade) to 2 ms/decade.
- Speed of processing information decreases (i.e., the time increases) with advanced age on the order of 26 percent.
WHAT CAN YOU DO ABOUT IT?
Strength training has been shown to have a specific impact on muscle composition and subsequent motor function. One of the major decrements in older adults is the change in composition of muscle.
1.Decrease in muscle fibers, particularly type II muscle fibers (fast twitch), is largely associated with the lack of use. If the level of exercise training is maintained, the loss of muscle fibers is slowed or does not occur.
2.Weight training increases the number of type II fibers by 20 percent.
3.It has also been shown that strength training increases maximum torque in plantar flexion movements in the feet, which are important for balance and mobility.
4.Increases in muscle mass and range of motion have been shown to reduce the risk of detrimental falls.
5.Increase in muscle mass improves dynamic balancing and range of motion.
6.Strength and flexibility training reduces aging of motor system.
7.Improves cognitive and motor functions.
8.Improvements in dual task paradigm i.e less time reaction for task switching.
WHY YOU SHOULD TAKE THIS SERIOUSLY
Changes in control and coordination of movement significantly affect the type of activities that older adults can efficiently perform and often determine whether they can live independently.
- Specialized training can increase very specific performance needed.
- Multifactor balanced training to address issues of balance, posture, motor skills, reaction time and general cardiovascular health.
- Training has to mimic real world tasks.
- Tasks such as maintaining balance while performing rhythmic movements between limbs increase the postural response resources available to individuals and subsequently improve compensatory strategies.
- Individuals who participated in biofeedback balance training were able to make quicker corrections to perturbations and able to recover from larger sway dispersions, suggesting more control of their center of gravity.
- Proprioception and gait training has also been observed to be beneficial to older adults to maintain balance.
Article: Movement Control in the Older Adult by Ketcham CJ, Stelmach GE.