body bar flex for seniors - FitnessFest

BODY BAR FLEX FOR SENIORS
Created by June Kahn, CPT
Body Bar Flex created by Gordon Brown
SENIORS RESPOND POSITIVELY TO RESISTANCE AND STRENGTH TRAINING WITH A LITTLE
ENCOURAGEMENT AND REINFORCEMENT.
Based on this research discovery, a need has been established to offer safe and effective programming .
Seniors can participate safely and productively in well-designed and carefully supervised strength
training programs, contingent upon their physician’s approval. This is good news, since older adults
have much to gain from regular strength exercise including increased physical capacity, enhanced
personal appearance, improved athletic performance, resulting in reduced injury. While it is sometimes
assumed that seniors are less responsive to strength training than younger adults, this is not the case.
Research has shown similar improvement in body composition and blood pressure after eight weeks of
strength training for young, middle aged and older adults, 61 – 80 years of age.
The basic problem is that approximately 90 percent of the adult population does not participate in a
strength program. Sedentary men and women lose approximately 5 pounds of muscle and add about 15
pounds of fat every decade during their middle years, thereby entering their senior years with too little
muscle and too much fat.
While these undesirable body composition changes should be obvious, most adults are much more
aware of their fat gain then their muscle loss. They typically diet to lose excess weight which further
reduces their muscle mass, as about 25 percent of the weight lost through dieting is muscle tissue. The
loss of muscle tissue leads to a lower metabolic rate, which results in less energy used and more calories
stored as fat. In turn, less muscle and more fat makes it more difficult to perform physical activities, and
consequently accelerates degenerative processes.
Body Bar is dedicated to enhancing opportunities to the industry and adult communities nationwide
with its commitment to excellence. By providing strong, sensible, effective and unique programming
possibilities with support materials for teachers, trainers and participants, Body Bar is able to stay true
to its vision while improving the health and wellness of the community.

PROGRAM OBJECTIVES
1. To create a safe, sound and effective basic exercise program for Seniors focusing on movement
patterns to enhance balance, strength and flexibility
2. To provide an updated fitness program based on current research findings to meet the needs of
the mature population to improve function of daily living.
3. To introduce the Body Bar Flex as a unique, lightweight, bendable tool that allows seniors to
build strength without lifting weight.
4. To provide a foundation for teachers to build upon and for use in their program and community
offerings
5. To create a base line workout that is designed for all fitness levels of seniors.
PROGRAM DESCRIPTION
Body Bar Flex Senior Fit Program is a fun, energizing program that helps older adults gain greater
independence through physical activity. This program delivers safe, effective exercises through a
workout designed to enhance functional strength, balance and flexibility. Based on research, the gains
in strength, balance and flexibility transfers to improve function of daily living giving the active adult the
ability to maintain their independence.
Each exercise is designed to improve joint mobility and stability through integrated movement patterns
while using the Body Bar Flex. Therefore, more than one muscle is used at a time, allowing the body to
train for improved function. Participants are recommended to bend the Body Bar Flex as much as is
comfortable. As strength and/or flexibility is increased, the participant can adjust the position of their
grip closer to the middle of the bar to increase the challenge.
PROGRAM BENEFITS
Increased muscular and functional strength
Enhanced functional flexibility leading to improved overall joint range of motion
Improved balance of strength to flexibility
Strong Core
Increased muscle tone of upper and lower body
Increased response and reaction time
Improved balance
Increased Spinal mobility and stability
Improved quality of movement
Improved posture and alignment
Enhanced mental outlook

PROGRAM DESIGN
Warm Up Stretches involving dynamic stretching for enhanced mobility
Progressive Integrated Movement patterns for Total Body Conditioning
Dynamic Cool Down and Stretch
For older adults and seniors who want to stay healthy and independent, the National Institutes of Health
(NIH) recommend four types of exercises:
Strength exercises build older adult muscles and increase your metabolism, which helps to keep your
weight and blood sugar in check.
Balance exercises build leg muscles, and this helps to prevent falls. According to the NIH, U.S.
hospitals have 300,000 admissions for broken hips each year, many of them seniors, and falling is
often the cause of those fractures.
If you are an older adult, balance exercises will help you avoid problems ar you get older.
And if you are a senior, balance exercises can help you stay independent by helping you avoid the
disabilities that could result from falling.
Stretching exercises can give you more freedom of movement, which will allow you to be more
active during your senior years. Stretching exercises alone will not improve your endurance or
strength.
Endurance exercises are any activity—walking, jogging, swimming, biking, even raking leaves—that
increases your heart rate and breathing for an extended period of time. Build up your endurance
gradually, starting with as little as 5 minutes of endurance activities at a time.
FREQUENCY
1 – 3 Sessions per week, minimally once per week. Program has built in rest periods as exercises
transition from seated to standing. Students encouraged to take a rest between exercises if fatigue
occurs in beginning phases. Release tension on the bar when necessary until endurance levels are
progressively increased. Start with 3 – 5 repetitions, building up to 8 – 10 repetitions as strength
increases

EXERCISES
WARM UP
LEGS
1. Seated Roll Down Push with Arm Raises
2. Standing Mermaid Stretch
3. Wide Squat with Chest Press and Rotation – Targets Legs, Chest and Torso Rotators
4. Hamstring Stretch with Knee Lift and Extension – Stretches Hamstrings, strengthens hips and
front of legs
5. Star- Strengthens Front, Side and Back of legs and hips. Challenges Balance
6. Tight Rope- Enhances Gait and Challenges Balance
BACK AND SHOULDERS/CHEST
7. Seated or Standing Back Pull – Targets Upper back and arm muscles and Scapular Retraction
8. Seated or Standing Back Row with Rotation – Targets Mid Back and arm muscles, Horizontal
Adduction of Shoulder Girdle with Rotation
9. Seated or Standing Single Shoulder Raise and Lat Pull with External Rotation – Targets
Shoulders, Back and External Rotators, Biceps and Triceps
10. Seated Shoulder Raise and Side Oblique Crunch – Targets Shoulders and Obliques
11. Standing or Seated Chest Press with Spine Twist – Targets Chest and Shoulder muscles, Torso
Rotators
ARMS/BACK AND OBLIQUES
12. Standing or Seated Bicep Curls – Targets Biceps and Core Muscles in Standing Postion
13. Seated Tricep press – Targets Triceps
14. Standing or Seated Pull Down – Targets Back and Arm Muscles
15. Standing or Seated Oblique Crunch- Targets Oblique and Abdominal Muscles, In standing
position, challenges balance
ABDOMINALS
16. Seated Abdominal Crunch – Targets Abdominal Muscles
17. Supine Abdominal Curl – Bar behind head, knees bent – Targets Abdominal Muscles, Strengthen
Neck Muscles
BACK EXTENSION

18. Rolling Sphinx – Targets Abdominals and Shoulder Stabilizing Muscles
COOL DOWN STRETCHES
19. Supine Cat and Cow – Stretches lower back and abdominals, enhances torso stabilizers
20. Supine Hamstring Stretch – Stretches Hamstrings and Hip Flexors
Thanks for attending this workshop!
Presented by:
June E Kahn, CPT
2009 IDEA World Fitness Instructor of the Year
www.junekahn.com