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

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.

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 Summary Topical Bibliography References 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 Summary Topical Bibliography References Chapter 3: Training Principles Overload and Adaptation Exercise Specificity Summary Topical Bibliography References 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 Summary Topical Bibliography References 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 Summary Topical Bibliography References 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 Summary Topical Bibliography References 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 Summary Topical Bibliography References Chapter 8: Cardiovascular Training Increasing Cardiovascular Fitness: Benefits and Methods Testing Cardiovascular Fitness Cardiovascular Training and Program Design Summary Topical Bibliography References 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 Summary Topical Bibliography References 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 Summary Topical Bibliography References

About 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.