TRX Training For Active Seniors
“65 is the new 45” The older population has never
been more motivated to stay active and healthy
than right now. Learn how to use the TRX®
Suspension Trainer™ to improve function and keep
seniors pursuing the activities they love long into
their golden years.
Terminal Learning Objectives
1. Summarize the primary factors that influence falls in seniors and Identify the 3
major elements to a fall prevention program for older adults
2. Practice Suspension Training exercises that are appropriate for older / novice
clients that map to each element
3. Summarize how and when to progress/regress Suspension Training exercises
appropriately
Dr. Chris Thompson
This session has been created with an incredible amount of input and cooperation from
Dr. Chris Thompson from the University of San Francisco. Chris is a Ph.D. researcher
who specializes in fall prevention and training for older adults.
Fall Prevention: The Scope of the Problem
Injuries from falling in older adults is a serious problem that is often overlooked. The
following statistics paint a clear picture of the prevalence and seriousness of the issue.
• Over 1/3 of people aged of 65+ fall each year
• In 2007, over 1.8 million seniors were treated for fall-related injuries at emergency
rooms
• Approximately 400,000 fractures per year due to falls in senior citizens
• Over 20% of hip fractures result in death within 1 year post injury
• BY 2030, 25% of US pop will be greater than 65
The problem will only continue to increase with the “Greying of America” and its
changing demographics.
Factors Affecting Falls: Intrinsic and Extrinsic
Five Intrinsic Factors:
Intrinsic Factors are age or disease-related changes that occur within older adults that
elevate the risk of falling.
1. History of Falling
After a fall the factors that led to
the first fall are almost always still
present that are coupled with
fear. This new fear of falling
reduces physical activity which
leads to more decline and more
falls. A history of falling can also
lead to faulty mechanics in risky
situations which ironically also
increase the chance of a fall.
2. Chronic Diseases & Medical
Conditions
Stroke/TIA lead to weakness and
gait issues. Parkinson’s disease is associated with a shuffling gait, poor balance/
recovery and rigidity. Diabetes can result in sensory issues with feet and eyes.
Osteoporosis results in a poor, stooped posture and and increase risk of bone
fracture should a fall occur. Even foot issues such as bunions or deformed digits can
seriously alter gait strategies and increase the risk to suffer a fall.
3. Sensory / Vestibular Impairments
A reduction in the function of hearing or vision are major factors in falls as are
vestibular impairments due to inner ear system malfunctions which can lead to
disorientation or vertigo.
4. Medication Effects
Many medications affects or side affects that can lead to an increase risk of falling.
Sedatives including anti-anxiety meds (Benzodiazepines, Phenothiazines) can lead
to disorientation. Antidepressants, Diuretics and other antihypertensive medications
can lead to orthostatic hypotension (OHT) or low blood pressure which leads to
dizziness or fainting
5. Functional Level (Strength, Posture, Gait)
Sarcopenia is a loss of muscle mass with age. This can severely limit function and
reduce the ability to recover from a slip or stumble.
Adequate force production (concentric, eccentric & isometric) is essential to
overcome gravitational, ground reaction and momentum forces associated with a slip
or stumble. Lower body strength is particularly important. This same thing applies to
postural strength and gait function. Exercise can be highly effective in improving
functional strength in older adults.
Five Extrinsic Factors:
Intrinsic Factors are elements in our
environment that can increase the
risk of falls in older adults. In many
cases these elements can be easily
controlled or eliminated.
1. Weather or Outdoor Conditions
2. House clutter and obstacles
3. Poor lighting
4. Lack of adaptive devices in the
home
5. Inappropriate footwear/clothing
Falls Defense Mechanisms:
Our body has three defense mechanisms that work together to reduce or control falls.
As we age, all three of suffer from a natural and to some extent, unavoidable decline
due to the aging process.
1. Vestibular System
The fluid filled structure in the inner ear provides information to the brain concerning
orientation and movement of the head. The loss of small hairs that line the inner
structures due to age reduces the
sensitivity of the system. This
creates a lag and/or lack of detail of
information to the brain or a
complete malfunction leading to
vertigo (sense of movement when
there is none)
2. Vision
Vision is the primary mechanism of
spacial information. Biological age
thickens the cornea which causes
greater scattering or de-fraction of
light. Under these circumstances,
glare becomes a major problem leading to situational blindness.
Additionally there is a reduced accommodation in changing light as eyes don’t adjust
quickly which can easily lead to falls when walking from one environment to another
in changing light conditions.
3. Somatosensory System
Joint structures stiffen with age due to a replacement process of the soft pliable
connective tissue with stiffer less compliant collagen. This leads to a reduction of
proprioceptive input due to reduced joint motion as joint receptors are not stimulated
sufficiently. This leads to a loss of ability to sense deviations in surface angles and or
texture.
Suspension Training:
Suspension Training works exceptionally well as a training modality for older adults. It
can act as a built-in safety
mechanism (i.e., balance/falls
prevention) while exercising and
additionally provides unloading
opportunities for the lower
extremity. This is especially
important for weak and/or arthritic
clients. Suspension Training
exercises can easily be
progressed or regressed to
individually suit each client.
Ultimately, if introduced properly,
Suspension Training can be a
highly effective and fun addition to
any client’s training program!
Joint Mobility:
Joint mobility exercises are excellent as warm-up, cool-down, and/or a focus for an
older adult exercise session. These types of movements improve proprioceptive input of
joints by enhancing tri-planar joint motion. Suspension Training mobility exercises
provides an external “balance check” to safely perform open-chain and/or closed-chain
mobility exercises while also developing single-leg balance, muscle endurance, and
core stability.
Strength and Stability:
Strength and Stability exercises help combat the aging affects of sarcopenia and ensure
adequate force production to overcome gravitational, ground reaction and momentum
forces in order to reduce the chance of falls and increase functionality
Strength can be significantly increased in older populations.
Dynamic Balance and Gait:
Gait is a very complex sequence of movements that require joint mobility, force
production (all 3 types), dynamic balance, and CNS integration. A “geriatric gait” is the
sum result of degradation in any/all of the above factors due to aging. Gait training will
benefit. all constituent factors