Fitness: How “Balanced” are you?

Balance and Coordination and Fitness topendsports.com
“..There are two types of balance: static and dynamic. Static balance is maintaining equilibrium when stationary, while dynamic balance is maintaining equilibrium when moving. We use our eyes, ears and ‘body sense’ to help retain our balance. Coordination is a complex skill that requires not only good balance, but good levels of other fitness components such strength and agility. Balance and coordination can be improved through practice and training within specific sports…”

Fitness Test

Static

TFT Static Balance Test – YouTube

1. Romberg Test

Romberg Test physio-pedia.com
‘… is an appropriate tool to diagnose sensory ataxia, a gait disturbance caused by abnormal proprioception involving information about the location of the joints. It is also proven to be sensitive and accurate means of measuring the degree of disequilibrium caused by the central vertigo, peripheral vertigo and head trauma. [1] It has been used in clinic for 150 years [2] ..

Purpose

The Romberg test is used to demonstrate the effects of posterior column disease upon human upright postural control. Posterior column disease involves selective damaging of the posterior column, known as tabes dorsalis neurosyphilis. The Romberg test is used for the clinical assessment of patients with disequilibrium or ataxia from sensory and motor disorders. “

Sharpened Romberg – YouTube

Sharpened Romberg Test – YouTube
https://www.youtube.com/watch?v=FM7s7Sqc6NA
“Remedy Pain and Performance
Published on Mar 9, 2015
Great assessment to determine your balance as well as an easy drill to improve balance.

For more weekly tips visit our Facebook page:

Inability to do this (15 seconds eyes open), something wrong with ear or preceptive

Romberg Test
https://youtu.be/AHBlWW3pk3A
*close your eyes after having it open for first 30 seconds

2. Stork-Stand Balance Test

Stork Balance Stand Test topendsports.com
“..purpose: To assess the ability to balance on the ball of the foot…”

Stork Balance Stand Test – YouTube

3. McGill’s Torso Muscular Endurance Test Battery
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

McGill’s Torso Muscular Endurance Test Battery Blog by:Akshita Piplani bfysportsnfitness Posted on November 24, 2016 bfyblogs.com
“..1)To evaluate balanced core strength and stability, it is important to assess all sides of the torso.

2)Poor endurance capacity of the torso muscles or an imbalance between these three muscle groups can contribute to low-back dysfunction and core instability…”

McGill’s Torso Test – YouTube

-Others

Testing Your Core: Part 4 graychiropractic.ca
“..In the table below you can review the normal ratios when comparing endurance scores between the Trunk Extensors, Trunk Flexors (abdominals), and Lateral Trunk Muscles…”
*trunk lateral endurance test (a.k.a. “side bridge test”)

Side Bridge Muscle Testing
by Kim Nunley healthyliving.azcentral.com

The 7 Stage Abdominal Strength Test – YouTube

Dynamic

Dynamic Balance Test: Can You Do It? – YouTube

Stability & Mobility Training

Static Balance

Training for Balance, Training for Life Christopher Gagliardi by Christopher Gagliardi
on March 28, 2013 acefitness.org
“..Center of Gravity (COG)

Line of Gravity (LOG)

Gravity acts on the body in a straight line through the COG toward the center of the earth. The line of gravity must fall within the base of support to maintain balance without moving.

Base of Support (BOS)

This is the area beneath the body that is encompassed when one continuous line connects all points of the body that are in contact of the ground…

Center of Gravity & Static Balance Tutorials – YouTube

Exercises to Improve Dynamic & Static Balance : Fitness … – YouTube

=>Single Leg

Balance – Dynamic Single-Leg Stand – YouTube

Balance – Blind Static Single Leg Stand (Advanced) – YouTube

Stability – Single Leg Balance Reach (Frontal) – YouTube

Stability – Single Leg Balance Reach (Multiplane) – YouTube

Single Leg Balance with Hip Flexion – YouTube

Single-leg balance + contralateral arm reach – YouTube

Increase balance and stability…DB Single-Leg/Reverse Curl – YouTube

Single Leg Balance + Hip Abduction | Chris Johnson PT – YouTube

Stability – Single Leg Balance on a Bosu (Static) – YouTube

Static Balance activities- 4-ways single leg stance – YouTube

Exercises

Dynamic

Dynamic Balance Workout – YouTube

Both

Balance Training Exercises

Exercises to Improve Dynamic & Static Balance : Fitness … – YouTube

Others

Fitness Tests thepegeek.com
‘Fitness Tests is the quick, easy handbook guide for PE teachers, sports coaches, personal trainers or anyone looking to measure their fitness.

The app allows for swift reference of over 30 fitness tests from aerobic capacity, through to flexibility. Upon selecting your test you will be provided with the aim, equipment, procedure and the norm standards so that you can easily and accurately complete the tests you desire.

***Procedures and norms for the following tests are included within the app

20m Shuttle Run, 12 Minute Run, 1.6km Run, Harvard Step Test, Queens Step Test
300/400/800m Run Tests, RAST tests
Handgrip Dynamometer, 1RM Bench Press, 1RM Leg Press
Timed Push-ups, Pull Up Test, Squats Test
Sit and Reach Test, Trunk Rotation Test, Shoulder Elevation Test
Waist Circumference, Body Mass Index, Waist-Hip Ratio
Vertical Jump Test, Standing Broad Jump
35m Sprint, 50m Sprint
Illinois Agility Test, T-Test
Stork Balance Test, Standing Balance Test
Alternate Hand Wall Test, Soft Drink Can Test
Ruler Drop Test
..”

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Fullerton Advanced Balance

FAB Scale

Test Administration Instructions for the Fullerton Advanced Balance Scale us.humankinetics.com

Fullerton Advanced Balance (FAB) Scale sites.duke.edu
“…

To assess balance

Equipment: Stopwatch, pencil, yardstick, 6-inch high bench, tape, foam pads for standing, metronome.

PRACTICAL NOTE: The Short Form of the Fullerton Advanced Balance Scale includes only the 4 sections with asterisks. These tests are straightforward to administer and less time-intensive than performance of the complete battery.

10 sections:
•Stand with feet together and eyes closed
•Reach forward to retrieve an object (pencil) held at shoulder height with outstretched arm
•Turn 360 degrees in right and left directions
•Step up onto and over a 6-inch bench*
*more flexibility (see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com) exercises, lower body (*see hip, knee Medical: Knee Dislocation-Causes, treatment, healing, etc…? goodnewshealthandfitness.wordpress.com/ , ankle, etc.. Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com
)

•Tandem walk*
•Stand on one leg*
•Stand on foam with eyes closed*
•Two-footed jump for distance
*work on upper (see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com/) and lower (w/resistance bands Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com/
•Walk with head turns
*work on vestibular, vision, and COG (see Health: Natural Healthy Ways to Improve Your Eye Sight? , goodnewshealthandfitness.wordpress.com ),
•Reactive postural control
*work on posture (see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com) , COG, and lower body (hips and kneese- see down below) using resistance bands

[FAB Scale Administration Instructions]

[FAB Short Form Scoring Sheet]

[FAB Full Scale Scoring Sheet]

[FAB Scale Interpretation]…”

Standing-Feet Together Eyes Close (Balance

National Stroke Association
Published on Aug 21, 2015
This is a beginning balance exercise. Hold still for 30-60 seconds. Add difficulty by closing your eyes. Perform this exercise next to a counter or in a narrow hallway in case you must catch yourself from falling.
*need to work on Center of Gravity, somatosensory cues, and strengthening hips (see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Multidirectional Reach Test
https://www.youtube.com/watch?v=M_RU5m1BxdU
*fear of falling, lower body weakness (*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com
)

Fullerton Advanced Balance Scale

*includes: 360 degree turn, step over bench
-> dizziness (see Health: Natural Healthy Ways to Improve Your Eye Sight? , goodnewshealthandfitness.wordpress.com ), poor lower body (*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com )

Active Aging Tandem Walk Balance and Function … – YouTube
https://www.youtube.com/watch?v=q9ferfe-OMo
*work on COG (Center of Gravity), vision, and hips (see above)

Balance – Static Single-Leg Stand

*work on COG (Center of Gravity), vision, and hips (see above)

Fall Prevention Exercises (Balance Series) – Head Turn Walking …

*work on vision, and lower body(see above)

Anticipatory and Reactive Balance Testing- Mary Emminger, Carly Sno, Kelsey Lewis

Fullerton Advanced Balance (FAB) SCALE – YouTube

Berg Balance Scale

Berg Balance Test – YouTube

Berg Balance Scale – YouTube

Berg Balance Scale (Test): How to Do- Physical Therapy … – YouTube

Tinetti Assessment Tool: Gait – YouTube

Tinetti Balance Test – YouTube

TINETTI Assessment – YouTube

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various kinds of Stretches

How far can you go?

Design
Human Anatomy Fundamentals: Flexibility and Joint Limitations
by Joumana Medlej6 Mar 2014 design.tutsplus.com
“.. Some people who are exceptionally flexible, or double-jointed, or have undergone intensive flexibility training from a young age, and they can move beyond the range shown here. This in no way means it’s OK to ignore flexibility rules, as we all instinctively know what’s “normal” for a body and what’s exceptional. If you draw someone with limbs at an impossible angle, outside of a context that would allow suspension of disbelief (circus, gymnastics, the Exorcist), you risk coming across as a poor artist.

The Three Types of Flexibility

For drawing purposes, we need only be concerned with three kinds: passive, active and dynamic….

Range of Movement For Each Joint

Here are the joints discussed below:..”

Goniometry for the Upper Extremity, Part 1

Upper Limb: Range of Motion – Anatomy | Medical Education Videos

Lower Limb: Range of Motion – Anatomy | Medical Education Videos

Assessments

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Practical Application of Functional Assessments: Flexibility Assessments Jessie Newell by Jessie Newell on September 04, 2015 acefitness.org

Flexibility and Functional Assessments exrx.net

-Back
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

8. Assessment – Passive Straight Leg Raise (SLR) Test – YouTube

-Hips
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Thomas Test – YouTube

-Shoulders
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

ROM Testing for Shoulder Flexion and Extension – YouTube

Shoulder internal/external rotation test – YouTube

Apley Scratch Test of External Rotation and Internal Rotation (Full …

Physiology

The Physiology of Flexibility sport-fitness-advisor.com
“..3. Connective Tissue
Deep connective tissue such as fascia and tendons can limit ROM. In particular, two characteristics of connective tissue, elasticityand plasticity are related to ROM. Elasticity is defined as the ability to return to the original resting length after a passive stretch (5). Plasticity can be defined as the tendency to assume a new and greater length after a passive stretch (5)…

5. Proprioceptors
The capacity of the neuromuscular system to inhibit the antagonists (those muscles being stretched) influences flexibility (9).

There are two important proprioceptors involved in the mechanics of stretching and flexibility. The first is the muscle spindles. Located within the muscle fibres they monitor changes in muscle length. The stretch reflex is the bodys involuntary response to an external stimulus that stretches the muscle (5) and causes a reflexive increase in muscular activity. It is the muscle spindles that activate this response.

When stretching, it is best to avoid this activating the muscle spindles and the stretch-reflex response, as it will limit motion.

Static stretching does not elicit the muscle spindles, allowing muscles to relax and achieve a greater stretch.

The other important proprioceptors are the golgi tendon organs (GTO). These are located near to the musculotendinous junctions and are sensitive to increase in muscle tension. When the GTO is stimulated it causes a reflexive relaxation in the muscle. When this relaxation occurs in the same muscle that is being stretched, it is referred to as autogenic inhibition and can facilitate the stretch (8).

Autogenic inhibition can be induced by contracting a muscle immediately before it is passively stretched a technique used in .

Reciprocal inhibition occurs when the GTO is stimulated in the muscle opposite to that being stretched (i.e. so the opposing muscle relaxes) (8). This can be achieved by simultaneously contracting the opposing muscle group to the one being passively stretched…

Types of Stretching and Proprioceptors – YouTube

Warm-ups Before

Fitness: Warm-up Stretches while Standing Up

Warmup & Stretching darebee.com
“..To stay safe and get the most out of your workout you must always include a pre-workout warm-up before you begin and then finish with a cool down to get your body back into gear.
The difference between warm-ups and stretching

During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what warm-ups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility. Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it…”

How to Warmup Before Stretches by RACHEL NALL Last Updated: Sep 11, 2017 livestrong.com
“..Tips

Jogging is not the only activity you can perform to warm up. Instead, substitute the aerobic activity of your choice — such as cycling, playing tennis, jumping rope or dancing — for jogging. Work to achieve the same 40 to 60 percent of your target heart rate while warming up.

Warnings

Stretching without a warmup increases your risk of sprains and strains.

..”

The Safest Way to Warm Up Before a Workout is Dynamic Stretching – Here’s a Basic Routine

The Best Pre-Workout Stretching Warm Up Routine. Burn 20% more Calories

Types

What Is the Major Difference Between Static & Dynamic Stretching? by Fitzalan Gorman healthyliving.azcentral.com
“..
Static Stretching Basics

When you hold a stretch for an extended period, then you are performing a static stretch. Static stretching neither improves nor enhances muscular performance when done before a workout, according to an article published in the “Journal of Strength and Conditioning Research” in 2005, so save this stretching for a time when it actually does help your body: during your cool-down or an off day.
Dynamic Stretching Basics

Dynamic stretching is an active stretching routine that has you slowly moving through motions to increase your heart rate, raise your body temperature and send extra blood to your muscles. This prepares them for exercise by increasing your range of motion. This is especially true if you are about to do a workout that requires lots of lower-extremity muscular power. A study published in the “Journal of Strength and Conditioning Research” in 2008 showed that dynamic stretching significantly increased peak knee power compared to static stretching.
..”

What Is the Major Difference Between Static & Dynamic Stretching? : Getting in Shape

Static

-Post Workout

12 Post-Workout Static Stretches By Arnav Sakar • For Active.com
“..Regular stretching helps improve flexibility, increases range of motion, and reduces the risk of injury caused by lesions of the connective tissue. Plus, stretching is great for stress relief. So after your workout, take a few minutes to rid the lactic acid and stretch. Try these 12 static stretches that will keep your body healthy and performing strong. ..”
Flexibility Exercises | Full Body Static Stretches – Spotebi spotebi.com

“..Stretch your entire body with this set of flexibility exercises. A 10-minute static stretching routine to improve your joint range of motion and stretch your muscles, …”
*includes picture-diagram

15 Min Static Stretching Exercises for Beginners – Cool Down Exercises after Workout – Stretches


“…Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit Visit http://hasfit.com/workouts/warm-up-co… for the 15 Min Static Stretching Exercises for Beginners – Cool Down Exercises after Workout – Stretches instructions..”

-Pre-Workout Stretches

Fitness: Morning Routine Sample Exercises (situps/crunches/push-ups/stretches) w/HealthFitnessLifeGuy

Fitness: Morning Routine-Different types of Sit-Ups-Crunches & Fitness: Morning Routine-Different types of Push-Ups goodnewshealthandfitness.wordpress.com

=>Track & Field
How Active & Passive Stretching Affect Muscle Tissue

*includes dynamic at the end

Dynamic Stretches

Try This Full-Body Dynamic Warm-Up to Prep for Any Workout greatist.com
“Around 10 years ago, dynamic warm-ups started gaining popularity in the sports world as an effective method for athletes to prep before an event. Today, dynamic warm-ups are a standard routine for athletes ranging from amateurs to professionals.

In this article, you’ll learn why a dynamic warm-up is so effective, and we’ll cover a specific full body routine you can use before you exercise—whether you’re about to play a sport or hit the weights. Check out the video below for demonstrations of each move!..”
12 Crucial Dynamic Warm-up Exercises to Do Before Your Workout by: Yuri Elkaim yurielkaim.com
“..Why Is It Important to Warm-up Before Exercise?

Unless you want to increase your risk of injury and reduce your performance, a good warm-up is critical. A good dynamic warm-up increases range of movement and blood and oxygen flow to your muscles, tendons, and ligaments before they’re called upon to do serious workout.

When I worked as the strength coach for the men’s soccer team at the University of Toronto, I had the importance of dynamic warm-up exercises drilled in to our players’ heads. Every practice and game we had a solid 10 to 15-minute dynamic warm-up and it made a huge difference in preventing injuries and increasing their performance…”

*includes diagram -pictures
21 Dynamic Stretching Warm Up Exercises


“.. There is a lot of debate about whether or not you should stretch before your workout. And while I don’t recommend static stretches, dynamic stretches are a great way to warm up and get your body ready for an intense workout. Dynamic stretches loosen everything up, improve your mobility and get your blood pumping. Make sure to use stretches that focus on the muscles you plan to work! 21 Dynamic Stretching Warm Up Exercises 1.Downward Dog to Runner’s Lunge (1:07) 2.Inchworm (1:21) 3.Dynamic Squat Stretch (1:36) 4.Crescent to Hamstring Stretch (1:48) 5.Half Kneeling Hip to Hamstring Stretch (1:56) 6.World’s Greatest Stretch (2:05) 7.Half Kneeling Thoracic Rotation (2:18) 8.Kneeling Thoracic Rotations (2:29) 9.Wringing out the Towel (2:39) 10.Child’s Pose with Reaches (2:53) 11.Side to Side Lunge with Reach (3:01) 12.Standing Calf and Hamstring Stretch (3:12) 13.Pigeon Pose with Circles (3:25) 14.Hamstring and Thoracic Rotation (3:35) 15.Squat Push Up (3:44) 16.Hurdles (3:54) 17.Kneeling Lat and Thoracic Extension Stretch (4:04) 18.Side to Side Lunge with Step (4:16) 19.IT Band Stretch (4:26) 20.Walking Quad Stretch (4:36) 21.Suspension Trainer Chest Stretch (4:50)..”
Dynamic Stretches & Stretching Routine sport-fitness-advisor.com
*with 3D moving model pics

Proprioceptive neuromuscular facilitation (PNF)
*see Medical: Cerebral Palsy types-Spastic Diplegia, etc… goodnewshealthandfitness.wordpress.com

PNF Stretching stretching-exercises-guide.com
‘..Proprioceptive neuromuscular facilitation (PNF) was first developed by Margaret Knott PT, and Herman Kabat MD in the 1940’s to treat neurological dysfunctions. This was an attempt to gain better control in a population of neurologically impaired instead of just offering the standard treatment at the time which was range of motion exercises and gait training. Treatment involved reeducation of developmental movements and postures. This approach helped patients become more efficient in their movements and activities of daily living…

What is a PNF pattern?
PNF patterns of movements were developed because all normal coordinated human movements occur in spiral or diagonal motions. Muscular contractions are strongest and most coordinated during these diagonal patterns of movement. These diagonal patterns involve rotation of the extremities and require core stability. Muscular contraction is also enhanced through irradiation and there is optimal facilitation of the stretch reflex in a synergistic muscle group during movements within these patterns of movement.(2)..”

PNF Stretching: A How-To Guide healthline.com
‘..PNF techniques
1. Hold-relax

One PNF technique that Black says can trigger the reflex is commonly called “hold-relax.” This involves:

Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds.
Contracting the muscle without moving (also called isometric), such as pushing gently against the stretch without actually moving. This is when the reflex is triggered and there is a “6- to 10-second window of opportunity for a beyond ‘normal’ stretch,” Black says.
Relaxing the stretch, and then stretching again while exhaling. This second stretch should be deeper than the first.

2. Contract-relax

Another common PNF technique is the contract-relax stretch. It is almost identical to hold-relax, except that instead of contracting the muscle without moving, the muscle is contracted while moving. This is sometimes called isotonic stretching.

For example, in a hamstring stretch, this could mean a trainer provides resistance as an athlete contracts the muscle and pushes the leg down to the floor.
3. Hold-relax-contract

A third technique, hold-relax-contract, is similar to hold-relax, except that after pushing against the stretch, instead of relaxing into a passive stretch, the athlete actively pushes into the stretch.

For example, in a hamstring stretch, this could mean engaging the muscles to raise the leg further, as the trainer pushes in the same direction.

Regardless of technique, PNF stretching can be used on most muscles in the body, according to Black. Stretches can also be modified so you can do them alone or with a partner.
..

Helpful tips

Black offers several tips to help you figure out whether you’re using PNF stretching correctly.

“Every time you exhale and deepen the stretch, you should see a noticeable change in range of motion, from 10 to 45 degrees,” she says.
Black recommends breathing through stretches and using calming thoughts to avoid tightening up during the stretch.
Finally, when using PNF, “Keep it simple and just remember: contract, relax, breathe, and stretch,” Black says. “The nervous system and reflexes will do the rest.”

..”

What is PNF, Proprioceptive Neuromuscular Facilitation? Charlie Weingroff

BEST Flexibility Technique Known: PNF Stretching!

-Resistive Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Effective Band Stretches stack.com
“..Sometimes simplicity is best, especially in training gear. For athletes on the go, resistance bands are perfect tools. They’re light, compact and inexpensive, convenient to toss in your bag and take anywhere. Plus, they are effective for just about any type of training:

Warm-ups
Mobility/Flexibility
Strength
Speed
Recovery

Increase your range of motion and boost your recovery process with these simple methods. In the videos, we used EFS Mini bands, but I also use the green stretch bands from “Perform Better.” They both work well.
Band Stretches..”

Stretching With Resistance Bands – YouTube

Ballistic Stretching

Ballistic Stretching stretching-exercises-guide.com
“..This type of stretching exercise involves bouncing into a range when the muscle is not prepared or relaxed such that it can enter that range. This exercise can be dangerous if done without supervision or training by a professional.

Stretching to improve flexibility is a common practice amongst athletes both recreational and competitive. There are many studies that show joint range of motion improves with stretching exercises and many have looked at the different types of stretching. But, stretching doesn’t just affect the muscle, it can affect the tendons as well. ..”

*practicing tennis swings, karate kicks, batting swing (only should done by athletes)

Stretching: 4 Different Types (Static, Dynamic, PNF, Ballistic) and examples

The Most Flexible Man In The World Demonstrates Stretching Techniques

Active Isolated Stretching

Active Isolated Stretching stretchingusa.com
“The Active Isolated Stretching (AIS) method of muscle lengthening and fascial release is a type of Athletic Stretching Technique that provides effective, dynamic, facilitated stretching of major muscle groups, but more importantly, AIS provides functional and physiological restoration of superficial and deep fascial planes.

Over the past few decades many experts have advocated that stretching should last up to 60 seconds. For years, this prolonged static stretching technique was the gold standard. However, prolonged static stretching actually decreases the blood flow within the tissue creating localized ischemia and lactic acid buildup. This can potentially cause irritation or injury of local muscular, tendinous, lymphatic, as well as neural tissues, similar to the effects and consequences of trauma and overuse syndromes.

The AIS Technique
Deep, Superficial Fascial Release

Performing an Active Isolated Stretch of no longer than two seconds allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. These stretches provide maximum benefit and can be accomplished without opposing tension or resulting trauma.
…”

Active Isolated Stretching 1/5

Get rid of Soreness

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Fitness: Medical-Delayed Onset Muscle Soreness goodnewshealthandfitness.wordpress.com

Good Stretches to Get Rid of Being Sore : LIVESTRONG – Exercising with Jeremy Shore

Upper Body

-Back

Posterior Pelvic Tilt Correction Exercises

Back Exercises spinegrouparizona.com

-Shoulders

16 Simple Stretches for Tight Shoulders greatist.com
“..”All four [shoulder] joints need to be working appropriately and efficiently in order to have pain-free, functional range of motion,” Wu says. The best approach is to move frequently—forward, backward, and to the sides throughout the day. But if you are feeling stiff by 5:00 p.m., we’ve rounded up 16 easy stretches to try…”

Lower Body
*see more Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

The Absolute Best Way to Stretch Every Muscle You Have
By Laura Williams Published On 10/06/2016 thrillist.com

Running

Stretch It Out ivankatrump.com
“Stretching before and after you run will not only increase your performance, it will help with soreness and recovery and prevent injury…”

Examples of what NOT to do with “correction”

Videos Show School Cheerleaders Forced Into Splits – YouTube

Coach explains how to safely stretch after video of cheer squad’s forced splits goes viral
Danamarie McNicholl , KREM 6:42 PM. PDT August 24, 2017
krem.com/
“.. video from Colorado of a high school cheerleader being forced into the splits and held down by her teammates has gone viral.

Back in Washington State, coaches said that is definitely not the way to accomplish the splits.

“What is actually happening there is that she’s resisting so much, even if she tries to relax she’s still resisting a lot,” explained Tucker Frye. “She’s building muscles into the opposite direction which is actually detrimental.”

Tucker Frye, from Spokane Gymnastics, has experience training in gymnastics, cheerleading and parkour.

“Because they were pulling so much their hips start to move around a little bit…you can see it messes with where her joints are aligned,” he explained. “If they got a hair off she could have dislocated her hip.”

RELATED: Videos show Denver high school cheerleaders repeatedly forced into splits, police investigating

For Tucker, it is all about mechanics to prevent injuries. Stretch only until you feel a good stretch, not pain.

“They are all using gravity to do a passive stretch, rather than somebody actively pulling them,” he said.

Splits can take up to two years to perfect, and unsafe techniques like the one used in the video has long-term consequences.

“It could lead to big deductions later on if they are doing gymnastics or competitive cheerleading,” he said. “Everyone has her limit and she was definitely pushed past hers.”..”

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.comf

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Good News Fitness
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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Exercise tips for Seniors

Assessments

Functional “Abilities” for Independent Lifestyle

Six essential functional tests for senior adults bioexsystems.com
“..The typical strength and flexibility tests used with a younger population will usually not meet the needs of the senior adult nor will the normative values associated with those functional tests apply. Delaying frailty and improving functional mobility are primary goals when working with seniors. Functional tests designed for seniors can help identify weaknesses in those areas, hopefully before limitations occur. Following are brief descriptions of six essential functional tests for senior adults that are easy to perform and require very little equipment. Many software programs and other text resources are available for specific test protocols as well normative values…”

Assessing Functional Fitness in Mature Adults Cody Sipe by Cody Sipe on September 05, 2017 acefitness.org
The Senior Fitness Test
Common Senior Fitness Tests media.lanecc.edu

-30-Second Chair Stand Test
*see Fitness: Lower Body Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

30-Second Chair Stand Test – YouTube

How to Perform the 30-Second Chair Stand Test (and why) – YouTube

30-Second Chair Stand Test Protocol – YouTube

SENIOR FITNESS TEST – YouTube

*great instructions: show the test yourself (arms cross over shoulders) , let participant try it out , and then do the actual test

Senior (Elderly)-Fitness: Test (30 second chair stand)

=>Scoring Results

Assessment 30-second Chair Stand – CDC cdc.gov
30 Second Sit to Stand Test | Shirley Ryan AbilityLab – Formerly RIC
“… The 30-Second Chair Test is administered using a folding chair without arms, with seat height of 17 inches (43.2 cm). … That way, it is possible to assess a wide variety of ability levels with …..”
An evaluation of the 30-s chair stand test in older adults: frailty detection based on kinematic parameters from a single inertial unit ncbi.nlm.nih.gov
“..Results

For the stand-up and sit-down phases, velocity peaks and “modified impulse” parameters clearly differentiated subjects with different frailty levels (p < 0.001). The trunk orientation range during the impulse phase was also able to classify a subject according to his frail syndrome (p < 0.001). Furthermore, these parameters derived from the inertial units (IUs) are sensitive enough to detect frailty differences not registered by the number of completed cycles which is the standard test outcome.."


-30 Second Arm Curl Test
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

30 Second Arm Curl Test – YouTube

Northeastern University Senior Fitness Assessments – 30-second Arm …

Arm Curl Test – YouTube

=>Scoring Results

Senior’s Arm Curl Test exrx.net
“…’Repetitions’ is the number of times subject curls weight within 30 seconds. Click “Calculate”. Evaluates arm flexor strength endurance for seniors, 60 through 94 years of age. ..

Subject should be encouraged to perform a trial of one or two repetitions without weight before test to clarify form.

Sit on chair with dumbbell
Women: 5 lbs (2.3 kg)
Men: 8 lbs (3.6 kg)
Hold weight in a handshake grip with arm fully extended to side of chair
Curl weight by flexing elbow while turning palm of hand toward shoulder
Lower until elbow is straight
Repeat curling until 30 seconds expire
..”

Arm Curl (Bicep) Test topendsports.com
“..scoring: The score is the total number of controlled arm curls performed in 30 seconds. Below is a table showing some recommended ranges for this test based on age groups (from Jones & Rikli, 2002)…”

-Six Minute Walk Test
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Six Minute Walk Test – YouTube

The Six-Minute Walk Test: Why and How? — BAVLS

Six Minute Walk Test 2012

=>Scoring Results

6 Minute Walk Test topendsports.com
“..It is an adaptation of the Cooper 12 minute run. The 6 Minute Walk test is part of the Senior Fitness Test Protocol. For people who use orthopedic devices when walking, as well as people who have difficulty balancing, there is an alternative 2 minute step in place test…”
Miles to Meters conversion metric-conversions.org
1mi= 1609.344m
The 6-Minute Walk Test in Mobility-Limited Elders: What Is Being Measured? academic.oup.com
“..In this study involving mobility-limited older adults with no significant cardiovascular or respiratory disease, the 6mw test was strongly associated with performance-based measures of functional limitation, yet was poorly associated with proxy measures of submaximal aerobic capacity. Consistent with other performance-based measures of function, impairments in leg power and strength were predictive of 6mw performance, with the greatest influence being at distal lower extremity sites…”

“The object of this test is to walk as far as possible for 6 minutes. You will walk back and forth in this hallway. Six minutes is a long time to walk, so you will be exerting yourself. You will probably get out of
breath or become exhausted. You are permitted to slow down, to stop, and to rest as necessary. You
may lean against the wall while resting, but resume walking as soon as you are able. You will be walking
back and forth around the cones. You should pivot briskly around the cones and continue back the other
way without hesitation. Now I’m going to show you. Please watch the way I turn without hesitation.”…

6 Minute Walk Test | Shirley Ryan AbilityLab – Formerly RIC

Six Minute Walk Test / 6 Minute Walk Test sralab.org
“..Set-Up:

Place cones at either end of the 30 metre stretch as turning points
Have chairs set up either side and halfway along the walking stretch..”

IFA Senior Fitness ifafitness.com

Cardiovascular Testing


Stress testing should be performed by a doctor. Once the doctor has given the written approval with a list of limitations, the trainer must then determine the fitness level of the cardiovascular system by performing fitness testing. Testing should not be performed on clients who have tachycardia. Fitness tests should be performed on an individual basis and not as a group to avoid competitive results.

The Six-Minute Walk Test is used to measure aerobic endurance. The client will walk at their fastest pace around a rectangular track whose length is 50 yards (45.7m) and width is 5 yards (4.6m).,,

The following table lists average distances based on age. Scores lower than these figures are considered below average. Scores higher than these figures are considered above average. ..”

-2 Minute Step Test
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

2 Minute Step Test – YouTube

2 Minute Step Test – YouTube

The 2 Minute Step Test – YouTube

2 Minute Step in Place Test topendsports.com
“..scoring: Record the total number of times the right knee reaches the tape level in two minutes. Below is a table showing the recommended ranges for this test based on age groups (from Jones & Rikli, 2002)…”
The 2-minute step test is independently associated with cognitive function in older adults with heart failure link.springer.com
“…. The 2-minute step test (2MST) has been suggested as a more practical alternative to the 6MWT, though no study has examined whether it is associated with cognitive impairment in persons with HF. This study examined whether the 2MST is associated with cognitive function in older adults with HF….”

-Chair Sit and Reach Test
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com
particularly hamstring

Chair Sit And Reach Test – YouTube

Northeastern University Senior Fitness Assessments – Chair Sit-and …

Chair Sit and Reach Trial 1 – YouTube

=>Scoring Results

Chair Sit and Reach Test topendsports.com
“..scoring: The score is recorded to the nearest 1/2 inch or 1 cm as the distance reached, either a negative or positive score. Record which leg was used for measurement. Below is a table showing the recommended ranges (in inches) for this test based on age groups (from Jones & Rikli, 2002)…”
Chair Sit and Reach Test fitt50.hu
“..Equipment required

ruler or tape measure,
straight back or folding chair (about 44 cm high).

Procedure

Sit on the edge of the chair (placed against a wall for safety). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, and ankle bent at 90°.
Place one hand on top of the other with tips of the middle fingers flush.
Inhale, and then as you exhale, slowly reach forward toward the toes by bending at the hip. Keep the back straight and head up. Avoid bouncing or quick movements, and never stretch to the point of pain.
Keep the knee straight, and hold the reach for 2 seconds. If your knee bends, straighten your leg and start again.
The distance is measured between the tips of the fingertips and the toes. If the fingertips touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and the toes (a negative score), if they overlap, measure by how much (a positive score). Record the measurement to the nearest 1 cm and which leg you performed the test.
Repeat the test 2 times on each leg.
..”

-Back Scratch Test
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Back Stratch Test – YouTube

Back scratch Test – YouTube

Back Scratch Test.mpg – YouTube

=> Scoring Results

Back Scratch Test topendsports.com
“..An assistant is required to direct the subject so that the fingers are aligned, and to measure the distance between the tips of the middle fingers. If the fingertips touch then the score is zero. If they do not touch, measure the distance between the finger tips (a negative score),..”
Back Scratch Test fitt50.hu
Practical Application of Functional Assessments: Flexibility Assessments Jessie Newell by Jessie Newell on September 04, 2015 acefitness.org
…Apley’s Scratch Test

“This assessment examines the ability to combine motions of the shoulder (glenohumeral joint) and shoulder girdle (scapulothoracic) joint. The hand that is reaching up and over the head to touch the top of the back with the palm should ideally touch the medial or vertebral border of the opposite shoulder blade or even farther down the spine. The hand reaching up the back with the back the hand reaching up mid back should ideally touch the inferior angle of the opposite shoulder blade. ..”

-8 foot and up go test
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

8 Foot up and go test – YouTube

Part 2: 8-foot Up and Go Assessment – Prevent Senior Falls – YouTube

8-foot Up and go test – YouTube

Northeastern University Senior Fitness Assessments – 8-Foot Get Up …

=>Scoring Results

8 Foot Up and Go Test topendsports.com
“..Place the chair next to a wall (for safety) and the marker 8 feet in front of the chair. Clear the path between the chair and the marker. The subject starts fully seated, hands resting on the knees and feet flat on the ground. On the command, “Go,” timing is started and the subject stands and walks (no running) as quickly as possible (and safely) to and around the cone, returning to the chair to sit down. Timing stops as they sit down. Perform two trials…”
The 8-foot up and go test is the best way to assess physical function in the rheumatoid arthritis clinic academic.oup.com
“..RA patients typically experience adverse, inflammatory-driven changes in body composition, which result in muscle wasting and increased fat mass. This condition, termed rheumatoid cachexia (RC) [1], is a major contributor to the impaired physical function of these patients [2, 3]. Poor physical function is a strong predictor of clinical outcome in RA, and is associated with increased morbidity and mortality, reduced quality of life and higher treatment costs [4–6]. Both patients and health-care professionals identify physical function as a key outcome in the management of RA [7] and improving function as an important therapeutic target in clinical care [6, 8–10]. Hence, accurate assessment of physical function is required if RA treatment is to be optimized [10]…”
8-Foot Up-and-Go Test fitt50.hu
Validity of the 8-Foot Up and Go, Timed Up and Go, and Activities-Specific Balance Confidence Scale in older adults with and without cognitive impairment. ncbi.nlm.nih.gov
“..Fall history was found as the only significant predictor of test outcome for the TUG, 8UG, and ABC, indicating that MCI is not a significant determinant of test performance…”

*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Mobility Assessments for Higher Functioning

-Squats
*see Fitness: How to get “defined” glutes (butt)? goodnewshealthandfitness.wordpress.com

3 Functional Tests for Older Clients to Assess Quality of Movement … theptdc.com

2. Sit-to-stand test
“..his test mimics an everyday activity: can your client comfortably get in and out of her chair?

During this test, have the client sit with her back touching the back of the chair. Now ask the client to stand from the seated position, counting aloud every rep. Stop the test when the patient can get five reps of sit-to-stands…”

How Fit Are You? The Chair Test – The Truth About Getting … – YouTube

< 35 Men 10 in 10 sec
< 35 Weomen 12 in 12 sec
55 Men 19 in 19 sec
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

-Frontal Planks
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Fitness Over 50: Prone Planks – YouTube

Elderly 30 Second Plank – YouTube

87-year-old woman doing the plank for four minutes. – YouTube

-Overhead Reach

How to do the Functional Reach Test – YouTube

Others Related

5 Chair Exercises for Older Adults
Franklin Antoian by Franklin Antoian
on May 09, 2017 acefitness.org

A simple life expectancy test – How To Stay Young: Episode 1 Preview – BBC One

Sitting Rising Test…Debunked

8 Balance Moves for Active Agers
Lawrence Biscontini by Lawrence Biscontini
on May 15, 2015 acefitness.org
“.. Participants in this study were 168 men with systolic heart failure (New York Heart Association (NYHA) class I-IV). In the study we used the two-minute step test, the six-minute walk test, the cardiopulmonary exercise test and isometric dynamometer armchair. Results: Patients who performed more steps during the two-minute step test covered a longer distance during the six-minute walk test (r = 0.45). The quadriceps strength was correlated with the two-minute step test and the six-minute walk test (r = 0.61 and r = 0.48). ..”

Designing Balance Exercise Programs for Older Adults acefitness.org
“..Decreased balance is attributable to an age-related decline in multiple physiological systems that contributes to decreased muscle flexibility and strength, reduced central processing of sensory information, and slowed motor responses (American Geriatrics Society, British Geriatrics Society, and American Academy of Orthopedic Surgeon Panel on Falls Prevention, 2001). In addition to an increased risk of falls, diminished balance and mobility may limit activities of daily living or participation in leisure-time activities. Accordingly, it is essential that balance exercises be incorporated into the physical activity programs of older adults. The following article uses case studies to outline the critical components of designing individualized balance exercise programs for clients that reduce their risk of falls. Sample balance exercises and training progressions (from simple to complex) will also be presented…”

How long will I live? Simple sitting test predicts longevity today.com

Exercises

What Type of Exercise Do You Use to Help Older Adults Prevent Falls? Jan 01, 2008 ideafit.com

Exercise for Seniors healthline.com
‘…Walking for just five or 10 minutes at a time on several days each week, is a great way to begin. Once you can walk for 30 minutes at a time, you’ve built a solid foundation and are ready to add more challenging activities to your routine. Starting a basic strength routine while you begin your aerobic routine will help you build the strength you need to support your aerobic workouts.

The best aerobic activities for older adults to begin with are low-impact exercises, such as walking, cycling, swimming, and water aerobics. Other options include:”

15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


“Published on Oct 7, 2013
Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit

Coach Kozak’s 15 minute senior workout is great for senior strength and will get your heart rate up at the same time. The total body exercise for elderly doesn’t require any equipment, but you may choose to use some light weights or a couple water bottles. Senior exercises for elderly are low impact and safe on the joints. Visit http://hasfit.com for the seniors workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free workout and senior aerobic exercise routines for men and women at home or in gym. ..”

20 Min Chair Exercises Sitting Down Workout – Seated … – YouTube

FUN EXERCISES FOR SENIORS: WHAT YOU CAN DO WHILE WATCHING TV cedarsofchapelhill.com
“Fun Exercises for Seniors: What you can do while watching TV
Tired of exercise rudely interrupting your binge watching sessions of your favorite TV show? …

Seated Jumping-Jacks

While traditional jumping jacks are possible while watching TV, they can also be a bit hard on your joints. Instead, do a seated version by sitting on the edge of your chair and lifting your arms up and open wide while also spreading your legs apart. Do a set of 10 of these as quickly as possible, rest and repeat. This will keep your limbs moving and circulating.

Leg Extensions

To do a proper leg extension, simply sit in your chair, extend one leg out and flex your foot so only your heel touches the floor, then raise your leg as high as you can without rounding your back. Hold this for a count of three, lower your leg, repeat or alternate with your other leg.

Use Your Water Bottle

The most obvious use for a water bottle (other than drinking from it, of course) is using it as a hand weight, however it can also be used to strengthen your thighs. To do this, simply sit on your chair with your back straight and shoulders back. Plant your feet on the floor, with your ankles in line with your knees. Now, place a water bottle between your legs and squeeze your thighs around it 30 times. It may not sound like much at first, but when you try it you’ll feel how your thigh muscles will work during this.

Bonus: Do this while also doing the arm exercises listed below.

Elbow Curls

This exercise will help stretch your chest and shoulder muscles and help decrease upper back pain and stress. Simply place your hands on either side of your head with your elbows pointed out then bring your elbows together in front of your face then pull them back to the starting position, repeat up to 30 times.

Arm Circles

It doesn’t get much simpler than this, but if you haven’t exercised in a while, this could be a beneficial way to flex muscles you forgot you even had. For this, simply sit on the edge of your seat and extend your arms out at your side at shoulder height. Move your arms in small circles 20 times going forward and 20 times going back before resting.

Create a Routine Around the Program You’re Watching

A simple way to get yourself moving is to plan on moving around during the commercials (no fair DVRing something and fast forwarding the commercials!). Instead of using this time to grab a snack, stand up and march or walk in place.

You can also create a routine based on the individual show. For example, whenever a certain character comes on screen make sure you do at least one exercise from this list or even just simply stretch your arms above your head or stretch your legs out to keep your joints from stiffening.

Treadmill

Not the most creative exercise on this list, but it is effective and something most people can do no matter what their level of physical fitness is. If you can’t put a treadmill in front of your current television, consider getting a treadmill with a screen already attached. Yes, these exist now and are making it even harder for many people to make excuses for not working out.

Already have a treadmill and you’re not willing to take up living room space with it? Simple, get a TV for the room where you’re treadmill is. While no fitness trainer is likely to encourage you to get more televisions, if the options are not working out at all, or working out with a TV in your home gym, then this is clearly the better plan.

To find more exercise ideas for seniors, read our article Exercise for People Who Hate Exercise.

Looking for a retirement community where you can enjoy television and exercise in your own home while also having plenty of options for social and aerobic activities? The Cedars of Chapel Hill, North Carolina offers a fitness center complete with treadmills, indoor pool and, of course, television. Visit their website to learn about life at The Cedars.

*see Fitness: Various Workouts while Watching T.V. goodnewshealthandfitness.wordpress.com

15-minute Sample Workout for Older Adults from Go4Life – YouTube

30 Min Senior Workout Routines – Standing & Seated Chair Exercise for Seniors, Elderly, Older People

Full Body Flexibility Exercises for Seniors – YouTube

Daily Life Activities

*see Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

Stronger Bones
*see Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

Osteoporosis Weight bearing exercises – YouTube

Exercise for Seniors : Strengthening Exercises for Osteoporosis …

Unbreakable: How Martial Artists Develop Stronger Bones
By Adam Sinicki on March 11, 2016 thebioneer.com

-Arthritis

Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

Exercise for Arthritis & Aging : Hip & Knee Arthritis Exercises – YouTube

Exercise with Mary: Seated Exercises for Arthritis – YouTube
https://www.youtube.com/watch?v=CcGt3ys2wOA
*see Fitness: Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

-Back
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

Exercise for Seniors : Senior Citizen Back Strengthening … – YouTube

Equipment

Staying Fit, parentgiving.com
Eva Medical Pedal Exerciser Chrome Frame (Fully Assembled Exercise Peddler, no tools required)
EVA Medical
amazon.com

BoneSmart Pilates AGING STRONG DVD Vol I with Enhanced Props Bundle – Newly Released! – Exercise to Build Bone, Avoid Injury, Age Strong by BoneSmart Pilates amazon.com

-Resistance Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Senior resistance band exercises with balance and Wellness – YouTube

Resistance Band Exercises for Seniors – YouTube

Resistance Band Exercises : Stretch Band Exercises for Seniors …

Senior Fitness Exercise – Resistance Band Workout with Stef – YouTube

Balance Training
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

12 Best Elderly Balance Exercises For Seniors to Help Prevent Falls eldergym.com
“…Most common reasons seniors fall

Your vision may decrease which can lead to falls due to not seeing clearly.
Your hips and legs can become weaker making it harder to walk.
We can develop poor posture or have spinal degeneration making it harder to stand erect.
Our ability to lift our feet decreases and we can stumble.
It takes longer to react when something is in our way causing us to fall.
Many drugs interact causing dizziness or decrease balance.
Low blood pressure can lead to light-headedness increasing our risk of falls.
..

12 Best balance exercise videos: Follow along with our videos and improve your balance…..”

Balance Exercises for Seniors – Fall Prevention – Balance Exercises for Elderly

“Grow Young Fitness
Published on Nov 25, 2015
Balance Exercises for Seniors: Check out the FULL PROGRAM on the website!
https://www.growyoungfitness.com

In this video Deron Buboltz takes you through his fun, step by step Balance Exercises for Seniors. These balance exercises are designed specifically for fall prevention in the Elderly/Senior community. Deron’s goal is to bring Senior Fitness to a place it has never been before. To learn how you can join the club and start living a better more mobile lifestyle just click the link ABOVE.”

7 Balance Exercises for Seniors-Fall Prevention by Physical Therapists

Dr. Mercola’s Mom Demonstrates Balance Exercises for Seniors
https://youtu.be/uGJR59_aMDo
*including hand-eye coordination

Prevent FALLS with These Simple Balance Exercises for Seniors and …

Dynamic Standing Balance Exercises for Elderly

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Hip Flexors
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Hip Flexor Exercises For Seniors And The Elderly; Hip Marching eldergym.com
“..Hip flexor exercises for seniors and the elderly like hip marching are very important in maintaining lower body strength.

These leg exercises will increase your walking endurance and ability to pick up objects off lower surfaces…”

How to Strengthen the Hip Flexor Exercises for Seniors – YouTube
Video for hip flexor strength exercises for elderly

Top 3 Exercises for Hip Flexor Strengthening

Hip Stretches | Exercise for Older Adults – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hip Flexor …

Posture
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

10 Daily Posture Exercises for Seniors

Lower Body

*see Fitness: Lower Body Exercises for those with “limited” mobility https://goodnewshealthandfitness.wordpress.com

-Seated Squats

Senior Squat Exercise – Senior Sit Down Stand Up Exercise – YouTube

Senior Citizen Exercises : Senior Exercises: Seated Chair Squats …

Senior Exercises: Seated Chair Squats – YouTube

20 Min Standing & Seated Exercise for Seniors, Obese … – YouTube

-Single-leg Lunge with Chair

Lunge With A Chair For Seniors – YouTube

Leg Strengthening Exercises for Seniors – The forward Lunge – YouTube

17 Min Chair Exercises for Seniors & Beginners – HASfit Senior …

-Leg Curls

Senior Physical Fitness at Home : Hip Abduction Chair … – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hamstring …

-Hamstrings

Geriatric Hamstring Stretches – YouTube

Senior exercise videos: HAMSTRING STRETCH – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hamstring …

-Calf Raises

Senior Physical Fitness at Home : Calf Raise & Calf Muscle … – YouTube

Standing Calf Stretch

ReflexClinic
Published on Jan 28, 2013
Calf stretch in standing position is performed by standing in a lunge position with hands placed against the wall or on a sturdy table for support. The hips are directed forward and the trunk is upright. The back foot is flat on the floor and pointing straight forward. Slowly transfer your weight onto the front leg until you feel the stretch in the calf of the back leg. Hold for 30 seconds to 1 minute. Repeat 2-3 times per side. You can also slightly bend the back knee to affect a different portion of posterior calf muscles.

-Others

12 Best Leg Exercises For Seniors And The Elderly eldergym.com
“..Strengthening the lower body is one of the most effective and efficient methods of preserving your independence and improving your health as you age..”

4 Lower Body Strength Exercises for Older Adults from Go4Life

Leg Strengthening Exercises for Seniors – YouTube

Best Leg Exercises For Seniors – YouTube

Standing Exercises for Older Adults – YouTube

4 Lower Body Strength Exercises for Older Adults from … – YouTube

=>Chairs

20 Min Exercise for Seniors, Older People, Elderly – Seated … – YouTube

Chair Fitness Workout | Chair Exercises For Seniors – YouTube

How to Side Leg Raises For Seniors – YouTube

How to Do Chair Stand Exercises for Seniors – YouTube

Seated Exercises for the Elderly – YouTube

=>Stretching

Stretching for Older Adults – Legs & Lower Back – YouTube

Back and leg stretch for Seniors – YouTube

The Best Leg Stretches for Seniors – Part 1: Lower Body … – YouTube

Seated Stretches for the Elderly or those with Limited Mobility – YouTube

Gastroc stretch at wall

Upper Body Workouts

-Back

Exercise for Seniors : Back Strengthening Exercises That … – YouTube

Seated Back Extension – YouTube

Exercise for Seniors : Back Strengthening Exercises That … – YouTube

Seated Back Extension – YouTube

-Chest Press

Senior Fitness Exercises : Seated Chest Press Exercise for … – YouTube

Senior Citizen Exercises : Senior Exercises: Chest Presses – YouTube

How to Do Seated Resistance Band Chest Press – YouTube

-Wall Push-Ups

Senior Fitness – Pushups at the Counter – YouTube

Wall Push Ups For Beginners | How To – YouTube

-Bicep Curls

How To Do Resistance Band Bicep Curls-Exercise Tutorial – YouTube

How to Do Bicep Curls for Seniors – YouTube

Senior Physical Fitness at Home : Bicep Curl Exercises for … – YouTube

-Lateral Arm Raises

How to Exercise: Arm Raise Range of Motion for Seniors – YouTube

Exercise for Seniors : How to Strengthen Flabby Arms – YouTube

Lateral Raise with Resistance Band | Tim McComse

Core
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Core Strengthening Exercises for Seniors – YouTube

Core Strengthening Exercises for Seniors – YouTube

Seated Upper Body and Core exercises for Seniors – YouTube

Smart Moves Abdominal and Core Exercises in a Chair – YouTube

-Shoulders
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Shoulder Exercises for Seniors – YouTube

Physical Therapy Exercises for Seniors: Shoulder Pain … – YouTube

Flexibility and Mobility Enhancing Stretches for Older Adults

Easy exercises for seniors, Part II: Shoulder shrug, neck … – YouTube

-Others

6 Upper Body Strength Exercises for Older Adults from … – YouTube

Physical Therapy Exercises for Seniors: Upper Body … – YouTube

Five Minutes of Fitness After Fifty, #9, Upper Body Strength – YouTube

=> Chairs

Seated Row Chair Exercise for Older Adults – YouTube

=>Stretches
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Mid Back Pain For Seniors – Back Extensions – YouTube

Upper Body Active Stretch Workout – Arms, Shoulder, Chest – YouTube

Exercises for Seniors – Stretching Exercises for Seniors … – YouTube

The Best Stretches For Seniors – Part 2: Upper Body … – YouTube

Shoulder Stretches | Exercise for Older Adults – YouTube

Neck Stretches | Exercise for Older Adults – YouTube

Swimming
*see Health: Be more safe in Swimming Pools? goodnewshealthandfitness.wordpress.com

Senior Citizen Water Workout | Water Aerobics – YouTube

Misc

Flash mob seniors, Senior Exercise Class, chair exercise, exercise choreography older adults

Fitness: Eldery-What’s your favorite exercise video?

*see Longevity: How to “slow” the aging process? goodnewshealthandfitness.wordpress.com

Any other exercises you suggest , recommend, etc..?

Good News Elderly
https://www.facebook.com/groups/471659289554782/

Follow Us At:

#healthfitnesslifeguy

Fitness: Various Cardio Workouts

Physiology

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Cardio-Respiratory
*see Medical: How the Lungs (respiratory system) Function? goodnewshealthandfitness.wordpress.com

Physiological Adaptations to Training

“In this video we examined the physiological adaptations to training on the body’s cardiovascular system. By comparing the heart rates of two individuals, one a trained athlete and the other an untrained individual, we examined how increasing exercise intensity lead to an increase in oxygen demand to the working muscle and tissues which can be met by either increasing heart rate or stroke volume to ultimately increase cardiac output. Heart rate can only increase to a certain max, so how is the trained individual able to keep exercising at higher intensity while the untrained individual is not? To answer this we used an example using water guns to represent a beating heart. The trained individual was represented by a larger water gun, thus being able to pump out more “blood” per beat and the untrained individual was represented by a smaller water gun and had to fire faster in order to provide the same output. This is a metaphor to the cardiovascular adaptations to training. With training the hearts stroke volume increases and thus allows an individual to train at higher intensity when the heart rate has already reached its max. There are many other physiological adaptations to training consistently, this being one of the most important. If an individual can train their heart to perform more efficiently there is less strain placed on their heart, which can potentially help reduce risk of future cardiovascular disease and increase overall health.”

*see Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com

Assessments

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

What is the Difference Between VT1, VT2 and VO2 max? Nicole Thompson by Nicole Thompson
on March 14, 2017 .acefitness.org

3-zone Cardiorespiratory Training using the ACE IFT Model – YouTube

Exercise Physiologist Demonstrating VO2 Max Testing
https://youtu.be/A2z0l9B6aGE
“VO2 max (also Maximal Oxygen Consumption, maximal Oxygen Uptake, Peak Oxygen Uptake or Aerobic Capacity) is the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual. Maximal Oxygen Uptake (VO2 Max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power.”

Lactate Threshold
*see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com

What Is Lactate and How Does it Affect Your Performance? stack.com
“.. During demanding workouts (e.g., weight training and sprints), athletes are forced to deal with this limiting factor. But athletes are used to toughening up and dealing with pain. The moment when you begin to feel the burning sensation is called the lactate threshold. At that point, you’re still able to function but your energy is limited. After further effort, you reach a point where you can no longer push forward. This point is called the onset of blood lactate accumulation (OBLA), and it occurs when blood lactate concentrations are upwards of 90 percent.”..

25 Min Physiology: What Lactate is & What it ACTUALLY does …
https://www.youtube.com/watch?v=imEsdKxtVyU
*high intensity exercise builds lactate, which fuels your brain (improves mind and memory)!

The Performance Benefits of Lactate Threshold Testing and Training By Lindsay Hyman, CTS Pro Coach trainright.com
“..Your body has to clear the lactate from the blood and working muscles and process it back to useable fuels, and lactate threshold is the point at which production outstrips the clearing process and higher levels of blood lactate start to accumulate in the muscles. Lactate threshold can be determined through lactate threshold testing, verified within your training program, and used to make you stronger and faster…

Provided you’re training and striving to improve, regular lactate testing provides you and your coach with concrete evidence of improvement, or lack thereof, throughout the season(s). A history of lactate tests should show changes in fitness, characterized by: increased power and/or pace at threshold, improved recovery heart rate, a higher lactate threshold heart rate, and a higher pace or power-to-weight ratio….

Train Smarter and Race Faster with Lactate Threshold Testing thebodymechanic.com.au
What is lactate and lactate threshold?
“..

Lactate is a fuel source produced when your body breaks down glucose for energy. When training at an easy aerobic intensity, lactate is converted back into energy and it’s concentration in your blood is kept constant. This process is called lactate clearance and this ability differs for everyone.

When pushing a higher intensity, the energy required goes up and more lactate gets produced to cope with the demand. Since your body effectively clears lactate at a fixed rate, the blood lactate concentration will keep rising till it eventually goes out of control. This tipping point is referred to as the lactate threshold.

To better explain this process, try pouring water down a funnel at a steady rate. Then gradually increasing the amount being poured. The funnel can only handle a fixed volume of water passing through and will overflow once maxed out…”

Venous Return, cardiac output, during exercise

YMCA Sub Max Cycle Ergometer Test exrx.net

YMCA Cycle Ergometer Test – YouTube

YMCA Submaximal Cycle Test – YouTube

Graded Exercise Test (GXT) kmhlabs.com
“..

The Graded Exercise Test is a general screening tool used to evaluate the heart’s response to exercise.

The heart normally contracts regularly due to an orderly spread of electrical activity from an area of specialized heart cells called “pacemaker cells” to the rest of the heart. An electrocardiogram (ECG) represents a surface mapping of the electrical activity of the heart…”

Rockport Fitness Walking Test Calculator-Find Your Fitness Level with a 1-Mile Walk By Wendy Bumgardn Updated May 21, 2017 verywell.com
“..What Do the Results Mean?

The results you get from the test will estimate your VO2Max in ml/kg/min.

The results are then graded based you on your age as Excellent, Very Good, Good, Average, Fair, Poor, or Very Poor.

It can be a valuable piece of knowledge to do a fitness test now and then to perform it again in a couple of months after you have started a fitness program. You can use it to see how you are improving in your fitness efforts.

You may see your fitness level decrease if you have been inactive for several weeks, such as over the winter or following an injury or illness that made you stop training…”

Calculations:

Using METs in Program Design by Jessica Smith, ME on Feb 01, 2006 ideafit.com
Master the basics of metabolic equivalents and learn to apply them to exercise programs in practical ways.
1 MET = 3.5 mL/kg/min

Energy Expenditure of Activities topendsports.com
“..One of the easiest methods for recording of the intensity of a physical activity is the Metabolic Equivalent Task (MET) method. The energy cost of many activities has been determined, usually by monitoring the oxygen consumption during the activity, to determine an average oxygen uptake per unit of time. This value is then compared to the resting oxygen uptake. ..”

Rockport Fitness Walking Test by wellness4one – YouTube

PRT 1.5 Mile (2.4 km) Run Test topendsports.com
*see Navy Physical Readiness Test (PRT) Overview military.com

Exercise testing 1.5 mile run graphs – YouTube

The 3-Minute Step Test-A DIY Fitness Assessment By Jason Anderson, Certified Personal Trainer sparkpeople.com
“..The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.

Equipment needed: Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step; a metronome (if you don’t have one, use the free online version at http://www.MetronomeOnline.com)..”

YMCA Step Test – YouTube
https://www.youtube.com/watch?v=VfKN-nx__JY
*see YMCA Fitness Assessment exrx.net

-Overweight People

Cardiovascular Endurance Step Ups – YouTube

Energy Enhancers (ATP)

Ribose for Health and Performance By Richard A. Passwater, Ph.D. –
August 1, 2009 wholefoodsmagazine.com
‘..D-Ribose is a vital nutrient for producing energy in the body. Importantly, D-Ribose does not produce energy by an unhealthy stimulating action, but by the natural process of making the body’s all-important energy storage compound, adenosine triphosphate (ATP).

D-Ribose is a vital nutrient for producing energy in the body. Importantly, D-Ribose does not produce energy by an unhealthy stimulating action, but by the natural process of making the body’s all-important energy storage compound, adenosine triphosphate (ATP)…”

RIBOSE Produces ATP = Energy

Does Ribose Really Energize? drweil.com
“..Ribose is a naturally occurring sugar made in the body from glucose and is an essential component of ATP (adenosine triphosphate), the compound that stores and delivers energy in all cells. Ribose also occurs in RNA (ribonucleic acid), one of the main information-carriers of living organisms. Because ATP is rapidly used by muscles in high-intensity workouts and because RNA is important in protein synthesis, ribose supplements and energy drinks containing ribose are being promoted for energy enhancement and better exercise performance. The supplements are said to speed muscle tissue recovery after exercise, and limit post-exercise fatigue…”

The Miracle Sugar of Life for Fibromyalgia, Chronic Fatigue Syndrome, Heart Pathologies- Dr. Mandell

Increase Strength and Stamina with D-Ribose: Thomas DeLauer

=>Supplements

2017’s 10 Best D-Ribose Supplements esupplements.com

=>Food Sources

What Are Food Sources of D-Ribose? by MICHELLE FISK Last Updated: Jun 15, 2015 livestrong.com
“…Eggs and Dairy Products

Milk and eggs are excellent sources of riboflavin. One cup of skim milk contains 0.45 milligram of riboflavin, and one large, hard-boiled eggs holds 0.26 milligram of this nutrient. An ounce of cheddar cheese has 0.11 milligram of this vitamin. Eggs and dairy products also boast calcium, potassium, vitamin D and protein. These nutrients contribute to healthy bone mass and low blood pressure. Opt for low-fat or fat-free milk and cheese. Other options are high in fat and cholesterol, which can raise your bad cholesterol and contribute to heart disease….”

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Training Tips

ACE IFT Model for Cardiorespiratory Training: Phases 1–4 acefitness.org

“…The ACE IFT Model has four cardiorespiratory training phases:

• Phase 1: Aerobic-base training

…This is a common starting point for many clients, especially those that are sedentary or have special needs. ..

• Phase 2: Aerobic-efficiency training

…A submaximal talk test should be conducted at the beginning of phase 2 to determine the client’s HR at VT1…

• Phase 3: Anaerobic-endurance training

..At the beginning of phase 3, the submaximal talk test and the VT2 threshold test should be given to determine the client’s HR at VT1 and VT2…

• Phase 4: Anaerobic-power training..

.. specific goals related to high-speed performance during endurance events to develop anaerobic-power. Athletes that might perform phase 4 training include soccer athletes, cross-country runners and cross-country skiers…

3-zone Cardiorespiratory Training using the ACE IFT Model – YouTube
https://www.youtube.com/watch?v=e8vRWNb0suE&index
“..This video reviews the first and second ventilatory thresholds (VT1 and VT2) and the 3-zone training model built around these key metabolic markers that is the basis for cardiorespiratory exercise intensity in ACE Integrated Fitness Training Model. Through actual demonstrations, this video illustrates exercise efforts in each zone and the application of the talk test to VT1 and the ability to speak more than one or two words to VT2.”>>

Pre-Workout Tips

7 Foods You Should Never Eat Before A Workout by Rubby WilliamDecember 12, 2016 5:25 AM mindbodygreen.com
“…4. Dairy

Dairy is delicious, but it can make you sleepy and sluggish. Therefore, you should avoid eating or drinking dairy two hours before a workout because it will make you feel acidic, lethargic, and you may even face extreme burping.
5. Protein bars


6. Fatty foods

When it comes to pre-workout foods that you should avoid, some of them are obvious: Think cheesecake, hamburgers, and so on. But you also may want to avoid healthy fats such as avocados and nuts, as they contain high fibers and up your chance for gassiness.
7. Fruit juice..

Almost all juices contain a high amount of natural sugars but less or zero fiber to help absorb energy. There’s no doubt that orange juice contains vitamin C along and other essential nutrients, but it allows you to use up energy from the juice instantly and suffer a drop in blood sugar level after the gym session.

Try eating an apple before starting your workout. It’s a much better choice; trust me.

..”

*fibers

Low Fiber Foods Before a Marathon
healthyeating.sfgate.com
“…As fiber is indigestible, eating high-fiber foods before a race can cause a feeling of fullness and discomfort, keeping you from performing your best…

Fiber is an essential part of your diet, although it is indigestible. As it passes through your gastrointestinal tract, fiber absorbs waste from your body, carrying it out as solid waste. Fiber can be either soluble or insoluble. Insoluble fiber adds bulk to your stool and slows digestion. Soluble fiber absorbs water, forming a gel, that speeds digestion and the passage of stool. Though important for overall health, both soluble and insoluble fiber produce undesirable effects during a marathon….”

-Should Eat


Pre-Workout Nutrition: What to Eat Before a Workout
healthline.com
“…Good nutrition can help your body perform better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage (1).

This is a detailed guide to pre-workout nutrition. It contains everything you need to know.
..

Carbs Your muscles use the glucose from carbs for fuel.

For short- and high-intensity exercise, your muscle and liver stores of glycogen are your muscles’ main source of energy (3).

But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet (3).

Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish (4, 5, 6).

Studies have consistently shown the ability of carbs to increase glycogen stores and utilization while boosting carb oxidation during exercise (6, 7, 8).

Carb loading, which involves consum…

If Your Workout Starts in 1 Hour or Less

Greek yogurt and fruit
Nutrition bar with protein and wholesome ingredients
A piece of fruit such as banana, orange or apple

Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.

For best results, experiment with different timings and compositions of your pre-workout meal…”
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com/

Medical Cautions

Too Much Cardio Can Cause a 7-Fold Surge of Heart Problems June 01, 2012 • 503,630 views fitness.mercola.com
‘..
Story at-a-glance

Long cardio workout sessions can cause more harm than good, leading to the release of the stress hormone cortisol, which when produced excessively may contribute to a catabolic state, in which your tissues break down, as well as chronic disease
Too much cardio, such as marathon running, raises cardiac risk by seven-fold, and can lead to heart muscle scarring, and increased blood levels of cardiac enzymes, which are markers for heart injury
To get the most benefits of exercise you need to push your body hard enough for a challenge while allowing adequate time for recovery and repair to take place; one of the best ways to do this is to follow a fitness regimen that includes short bursts of high-intensity activities, which can be done using an elliptical machine, recumbent bike or even free weights
When you work out, it is wise to push as hard as you possibly can a few times a week, but you need to wisely gauge your body’s tolerance to this stress, and give your body time to recuperate using rest and proper nutrition

..”

STOP w/these symptoms:
perfusion,lightheadedness, cyanosis,etc…
leg cramping or claudication,

Different Types

What Is The Best Workout To Improve Aerobic/Anaerobic Endurance? bodybuilding.com
“.. What’s The Difference Between Aerobic And Anaerobic?
Aerobic means “involving or improving oxygen consumption by the body”. Aerobic exercise, therefore, enhances respiratory and circulatory efficiency by improving oxygen consumption. Aerobic movements require oxygen to generate force, and enlist slow-twitch muscles for activity over sustained periods of time (minutes to hours). Examples of aerobic exercise include cardio, jogging, cycling and running marathons. ..

Aerobic Endurance

The best way to increase aerobic endurance (in my opinion) is through cardiovascular exercises. These include skipping, jogging, walking, swimming, etc. I will include methods to increase aerobic endurance for the following 3 stages:..

Exercise Recap

Combining all those different workouts and techniques will yield the best anaerobic and aerobic endurance. Pay attention to the following factors:

The jogging interval training involves the Glycogen-Lactic Acid System and the Aerobic System. It develops the slow-twitch muscle fibers well and it produces an increase in endurance speed while jogging.

The weightlifting focuses on heavy compound movements such as deadlift, bench press, squat, military presses in a 6-12 range so the fast-twitch fibers are well activated. We focus on power ATP surge here so that both A and B type fast twitch fibers take part in the activity. We do drop sets to increase Lactic Acid resistance….

Ambulatory Exercises

Biking

Photo & Video Sharing by SmugMug

“I’ve been biking more than usual lately with this national biking competition, which we record our miles online. Prior to this competition, I’ve been biking as much as I can-back and forth to work, doing errands around my small town community, etc…

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Dancing

The 25 Minute Cardio Dance Workout Celebs Use to Stay … – YouTube

Cardio Dance Workout To Scorch Calories | Class FitSugar – YouTube

Zumba Fitness – 50 Minutes Zumba Dance Aerobic … – YouTube

Jump Rope

#jumprope #jumpropeworkout Great alternative #cardioworkout 😊

A post shared by Healthfitnessguru (@healthfitnesslifeguy) on Dec 14, 2016 at 9:56am PST

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Outdoors

-Hiking up a Hill

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Racquetball

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Running
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

Photo & Video Sharing by SmugMug

“I try to run in a regular basis. As a former long distance runner (high school track my senior year), my coach would advise us to run as possible on “soft” ground (e.g. avoid hard pavement). Lately, I’ve been running around my former college “rubber” outdoor track.

-“Hiting a Wall”

How to avoid hitting the wall during a run and how to keep … – YouTube

HOW TO NOT BONK DURING A MARATHON! | SAGE RUNNING TRAINING ADVICE

Soccer

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Stair Climbers

When I go on trips, I try to find creative ways to do my cardio workout. One time, I did stair climbers in the “no-traffic” stairway of a hotel I was staying at for a conference in downtown Atlanta.

👍🏼#stairclimbers #cardio #legexercise #lowerbodyworkout

A post shared by Healthfitnessguru (@healthfitnesslifeguy) on Jan 17, 2017 at 3:55pm PST

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Fitness: Cardio- Stair Climb ~Step by Step w/HealthFitnessLifeGuy

Switch Up a Stair Workout With These 5 Exercises | Fitness How To

Swimming
*see Health: Be more safe in Swimming Pools? goodnewshealthandfitness.wordpress.com

Both Machines and Non-Machines

What Is The Best Circuit Training Workout? Workout Of The Week October 25, 2017 • 16 min read .bodybuilding.com
“..What Is Circuit Training?

Basically circuit training is done by performing one exercise after another (in a circuit, obviously). For example you might perform a set of squats followed by a set of upright rows followed by curls etc. Often people only consider weightlifting type exercises as part of circuit training, but other anaerobic/aerobic work can be included.

Exercises are often performed with little or no rest between them; however this should vary on the type of circuit you are completing…”

BeFit GO: 30 Min Circuit Training Workout for the Gym – YouTube

10 Minute Total Body Cardio Circuit Workout Video. – YouTube

Circuit Training – Exercises Ideas – YouTube

Aerobic Exercise Machines

Top 5 Cardio Machines At Your Gym – YouTube

10 Best And Worst Cardio Machines l Top 10 Training List – YouTube

Which is the Best Cardio Machine for Weight Loss – YouTube

Lifestyle Workouts

-House Chores

How household chores keep you in shape by PETA BEE, Daily Mail dailymail.co.uk
“..but new research claims that dusting, vacuuming and mopping with gusto are as good for you as any session at the gym.

Read more: http://www.dailymail.co.uk/health/article-93697/How-household-chores-shape.html#ixzz4z1eqX1Ur
Follow us: @MailOnline on Twitter | DailyMail on Facebook
..”

How to Lose Weight While Cleaning Your House — Aerobic … – YouTube

Post Workout

-Stretches
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

-Nutrition

Do I Need to Eat After Cardio Workouts? Lizzie Fuhr for POPSUGAR Fitness | Jun 22, 2015 Topics: Cardio, postworkout snacks, fitness tips shape.com
“… When you’re training for a race and logging a lot of miles, do your best to eat 200 to 300 calories within 30 minutes of your workout. If you’re into kicking your butt with HIIT, intense sprints at the track, or kickboxing, nutritionists agree: you need to refuel and recover with a combination of protein and carbs. Clinical and holistic dietitian Esther Blum recommends a protein smoothie that includes a highly absorbable carb like banana or mango because it “shuts down your cortisol levels and stress hormones and raises your growth hormone levels to help you build muscle mass.”..
To help combat post-workout hunger after moderate workouts, women’s strength-training expert and author of Lift to Get Lean Holly Perkins recommends making sure you have a nutritious meal two to three hours prior to your workout, or enjoy a light pre-workout snack 30 to 60 minutes beforehand. When you fuel your body appropriately, you’ll be less tempted to grab the first thing staring you in the face when you walk out of the studio door!

You Might Also Like..”
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com

=>Electrolytes

4 Ways to Get Electrolytes After a Workout By Sarah Stanley active.com
“..After a long workout, you might be tempted to reach for a sports drink to replace the electrolytes you just sweated out. If you do, you’ll likely be doing more harm than good.

These types of drinks contain massive amounts of sugar, which slows down the rate at which water enters the blood. They also are typically loaded with artificial ingredients, which isn’t doing your body any favors.

The best way to replace electrolytes is through real food. Instead of reaching for a sports drink, try one of these four electrolyte options that are good for your health and the earth..

Chia Seeds

Kale

Coconut Water

Vegetables

Foods Rich with Electrolytes Naturally | Top 10 Electrolyte Replenishes Foods

“1. Bananas
One of the best foods is Banana Containing Electrolytes,
Which is Greatest for Before and After Workout Foods.
Banana with Magnesium is an Electrolyte to Help
• Control Blood Pressure Levels,
• Treats Diabetes, Osteoporosis,
• Depression, Headache & Migraines.
• Lowers Risk from Grow Cancer & Asthma
• Treat Diarrhea

2. Brown Rice
The Manganese in Brown Rice Helps Body to Process
Carbohydrates & Proteins to Convert into Energy
• Also Contain Great Magnesium&
• Very Filling Food yet Low in Calories

Arria Belli https://www.flickr.com/photos/arriabe&#8230;
Rob & Dani https://www.flickr.com/photos/rob-qld&#8230;
3. Yogurt
An Excellent Source of Calcium
• Contains Probiotics “Good” Bacteria for your Guts
Treating Gastrointestinal Problems
• Electrolytes Found with Potassium & Magnesium,
Maintain Healthy Blood Pressure Levels

4. Eggs
Egg is of the Most Versatile Foods with Electrolytes
Because of its Healthy Nutrients. One Egg Gives More
than 100 Milligrams of Choline to
• Constructed Cell Membranes & Signal in Brain,
• Reduce “Bad” Cholesterol to lower heart disease,
• Feeling Fuller After Ate Eggs.

5. Spinach
Low Calories & Rich Healthy Nutrients, Greatly effective
To Energize Electrolyte in Body.
• Iron Helps Utilize Energy Effectively

6. Peanuts
Peanuts one of Best Foods Containing Electrolytes,
with Rich in biotin, copper, manganese, phosphorus,
Varieties of Vitamins.
– Rich in Mono-Unsaturated Fats
– Reduce Risk of Gallstones
7. Salmon
Rich Nutrients & Electrolytes like Phosphorus, Magnesium,
Calcium & High-Quality Protein. A lot Experts Recommend
to Eating Salmon & Other Fish.

8. Kale
Kale is Most Healthy like Spinach and it contains of
potassium, phosphorus, calcium &huge nutrients
vitamins such as vitamins A, C, and K
• Best Electrolyte Sources in Kale Hardly to be
Found in Other Foods.

9. Raisins
Unlike Fruit Grapes At Which they Came, Raisins has
Concentrated Source of Electrolytes, Vitamins, Energy,
& Minerals Makes it Perfect for Workout Consuming.

10. Potatoes
Potatoes Contain Many Vital Nutrients
– Potassium,
– Calcium,
– Magnesium,
– Phosphorus
– Rich vitamin C, B-6.
If You Need to Add Electrolytes to a Meal, Potatoes are
Easiest & Most Versatile Choicest to Boost Electrolytes
..”

20 Electrolyte-Replenishing SnacksAugust 3, 2011 by Anna Monette Roberts popsugar.com
“..After an intense workout, be sure to mix up and munch on the following snacks that are rich in the top four essential electrolytes: sodium, potassium, calcium, and magnesium chloride…”

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

What other cardio workouts you like doing for fun?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Morning Routine-Different types of Sit-Ups-Crunches

Muscles

Layers of the Abdominal Wall

Muscles of the Anterior Abdominal Wall – 3D Anatomy Tutorial

Built By Science Abdominals bodybuilding.com
Anterior Core

“..These are the abdominal muscles you’ll find on the front of your body. They’re comprised of three layers: the deep layer, the intermediate layer, and the superficial layer”

Deep Layer

“..Pelvic Floor

The pelvic floor is made of muscles positioned below your pelvis. When you take a deep breath, your diaphragm comes down, and your pelvic floor catches the breath. The thoracic diaphragm and the pelvic floor pressurize and stabilize your spine…”

Posterior Core

“Your core consists of more than just the muscles on the front of your body. It’s important to know what’s happening on the back. We’re going to focus on three specific muscle groups in this section: the multifidus, quadratus lumborum, and erector spinae.

Multifidus

The multifidi are small muscles that span 2-4 segments of the spine. You’ll never see them, but they’re important because they give your brain feedback about where your body is in space. These muscles also help control little movements throughout your spine.

Quadratus Lumborum (QL)

This big muscle runs from the top of the hip all the way up to your lower back. It’s important for side-to-side movements, but it’s even more important for preventing side movement. Your QL is necessary for controlling or resisting motion.

Erector Spinae

This muscle group starts at the sacrum and the top of the hip and connects to the ribcage, the top of your neck, and even as high as the base of your skull. These muscles are important for controlling motion during squats and deadlifts. If you need to maintain a little extension, that’s where erector spinae come into play.”

Muscles of the Posterior Abdominal Wall – 3D Anatomy Tutorial

Serratus posterior inferior muscle – Anatomy & Function – Human Anatomy | Kenhub

Muscles healthline.com
“..
The abdominal muscles provide postural support, protect internal organs in the abdominal and pelvic regions, and perform other functions. ..”

Abdominal Muscle Anatomy fitstep.com
“..Abdominal Exercises

Some common exercises that work the Abdominals include:..”
Core stability physio-pedia.com

At what age one should start building abs? quora.com
“There is no certain age for building six pack abs, however below are some points for getting six pack abs

Here is the thing that many people, including a lot of trainers, overlook: diet. The single most important tool that you need in order to develop your abs is diet…”

Assessments

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Health Fitness Assessment Test Definitions June 8, 2016 lifespanfitness.com
Abdominal Crunches Test
“..The muscles that compose the trunk and abdomen are specifically important to understanding and testing an individual’s fitness. Almost all motion is in some way associated with the stomach tissues, as these are the muscles that support the spine, sustain posture, and brace movement by the limbs. Abdominal Crunches, also called sit-ups, are a reliable test for the overall strength of the core, or stomach. Like the Push-Up assessment, Abdominal Crunches involve only the weight of the individual taking the test. As such, when done properly they are safe and effective. ..”

Instructional: Biering Sorensen Test – YouTube
https://www.youtube.com/watch?v=G93cNF8gl4o
“moveSKILL
Published on Nov 20, 2015
Start in prone position with tight abs and glutes
Hold position with a neutral spine
Do not allow back to arch excessively
Work up to a 2 minute hold
Do not allow either shoulder to drop “

Practical Application of Functional Assessments: Core Function and Balance Assessments Jessie Newell by Jessie Newell
on December 04, 2015 acefitness.org
“..This final installment of a blog series addressing the four main types of functional assessment takes a close look at core function and balance assessments, which includes the Sharpened Romberg Test, Stork-Stand Balance Test and McGill’s Torso Muscular Endurance Test Battery…”

1. Trunk Flexor

McGill flexor test – YouTube

2. Trunk Lateral or “Side Bridge”

McGill side bridge test – YouTube

3. Trunk Extensor

Extensor Endurance Test – YouTube

Core Strength Fitness Assessment | Gymnastics with Dave Durante …

Muscular Endurance


What Does the Curl Ups Test Measure?
by Kat Black healthyliving.azcentral.com
“..
Muscular Endurance

This test looks particularly at the endurance of your abdominal muscles. In anatomical terms, this refers to your muscles’ ability to contract repeatedly over a period of time. Muscles with high endurance are more able to withstand fatigue during exercise as well as during daily activities. In particular, having abdominal muscles with high endurance helps prevent low-back pain.
..”

Curl-up Fitness Test – YouTube

Stability

*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

The True Function of the Core – Functional Stability Training – YouTube

Supine Drawing In – YouTube

Quadruped Drawing In Maneuver – YouTube

Core Series-How to Activate your Transverse Abdominus

TYPES

Below are some of the different sit-ups I “try” to do every other morning. Feel free to click on the pic for the video link to watch to see how it’s done. Any feedback (e.g. suggestions, comments, question, etc..) is always welcome…

Fitness: Morning Routine-Upper Abs: Raised leg Crunches
Fitness: Morning Routine-Upper Abs: Raised leg Cruncheshttps://youtu.be/Twmjy2nNXtE*note: sorry for foggyness of the video as I filmed it in the morning during humid weather

Fitness: Morning Routine-“Sit-ups: Alternating Obliques”

Fitness: Morning Routine-“Sit-ups: Bicycle Kick”

Fitness: Morning Routine-“Sit-ups: Side Crunches”

Fitness: Morning Routine-“Sit-ups: Side Crunches”

Fitness: Morning Routine-“Abs: Vertical Air Bicycle Kick”

Fitness: Morning Routine-“Abs: “Lolo Jones” Crunches”

Others:

Abs 101 Workout muscleandfitness.com
Check out this quick primer on ab anatomy and get your midsection looking sharp.
Shawn Perine thumbnail by Shawn Perine shawnperine
The Workout

“..
In putting together the ultimate ab routine you want to make sure to hit each of the four visible muscle groups, but by the same token, don’t want to create such a long, arduous routine that you’ll never want to do it. So, a combination of thoroughness and efficiency is key, and the best way to achieve that is by figuring a way of hitting the most areas of the abdominal region using the fewest exercises.

As you probably know, there’s a wealth of ab exercises at our disposal that cover every square inch of the midsection. But for our purposes we will limit your workout to six of our favorites, to be performed in three different pairings twice a week, followed by what we call “Gut Busters” [see Exercise Descriptions].

That’s six workouts a week—a lot to be sure—but the right amount if you want standout abs come June 21st. Also keep in mind that each of the three distinct workouts should take you a total of around five minutes—brief, but intense and effective…’
Six-Pack To Go: Abdominal Training! bodybuilding.com

HUMAN ANATOMY
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Atlas – Main muscles of the trunk kenhub.com

Muscles of the Abdomen, Lower Back and Pelvis innerbody.com

(see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com)

Erector Spinae

How to Do Superman Exercises

20 Ways to Do a Plank health.com

Superman Plank by Meili Viera

Spiderman Plank – XFit Daily

Lateral Flexion

How to Do an Abdominal Crunch – YouTube

Supine Abdominal Curl pilates.com
Exercise-Supine abdominal crunch.m4v

How to Do an Ab Reverse Curl | Ab Workout

Obliques

Lying Side Hip Raises – YouTube

Tranverse Abdominus

Abdominal Muscle Anatomy physio-pedia.com

“..The transversus abdominis muscle is the deepest of the abdominal muscles, lying internally to the internal abdominal obliques. It is a thin sheet of muscle whose fibres run horizontally anteriorly. It arises as fleshy fibres from the deep surface of the lower six costal cartilages, the lumbar fascia, the anteror two-thirds of the iliac crest and the lateral third of the inguinal ligament. It inserts into the xiphoid process, the linea alba and the symphsis pubis. The lowest tendinous fibres join similar fibres from the interior obliques to form the conjoint tendon which is fixed to the pubic crest and the pectineal line[2].[6]..”

1. Strengthening Exercises
a. How to Exercise Transverse Abdominal Muscles Updated on May 17, 2017 caloriebee.com
“…We are going to concentrate on the transverse abdominis or your “T ABS,” as it is your secret ingredient. Your T ABS are your body’s natural corset. Though you may not see these muscles as you can the rectus abdominis and obliques, the T ABS hold everything in. Imagine an old rubber band that’s been used and re-used. It eventually gets weak and is no longer useful for holding things. That old rubberband is like your T ABS, especially as you age or experience pregnancy. If the T ABS are weak, your belly will literally “hang out.” Failure to achieve your dream mid-section is usually due to improper training of these muscles. However, particular exercises will strengthen and pull your T ABS inward, creating a slimmer mid-section…”

Transverse Abdominis Exercises
https://youtu.be/GX3PVLFjheg
*great for post-prenatal, vocal singing exercises, etc..

3 transverse abdominis exercises for core stability – YouTube

How to Do a Prone Plank | Abs Workout

Ab Rollout on Stability Ball

Stability Ball Bridge with Alternate Leg Extension

*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

Categories

1. Which Exercises Improve Abdominal Endurance? by ANDREA CESPEDES Last Updated: Sep 11, 2017 livestrong.com
-Posterior Pelvic Tilts
How To Fix Posterior Pelvic Tilt – Stretches & Exercises August 3, 2017 backauthority.com
-Side Lying Torso Raise
Lying Oblique Leg Raises – Abs Exercise Guide with Photos
0
shapefit.com
-Supine Pelvic Tilts
ACE Fit | Ab Exercises | Supine Pelvic Tilts acefitness.org
2. Static Core Stability Exercises brianmac.co.uk
-Prone Plank
How to Do the Perfect Plank greatist.com

How to Do a Prone Plank | Abs Workout – YouTube

Plank Test topendsports.com
“..purpose: The plank test measures the control and endurance of the back/core stabilizing muscles.
The plank test is a simple fitness test of core muscle strength, and can also be used as a fitness exercise for improving core strength….

scoring: The score is the total time completed. The table below is just a rough guide to scores for both males and females which I made up. The world record is over 30 minutes!..”

-Side Plank
6 Side Plank Variations for a Killer Core stack.com
3. Dynamic Core Stability Exercises dailyvitamoves.com
-Abdominal rollout on stability ball
Stability Ball Roll Out: Best Abs Exercises ( A ), from youtube.com
-Alternate Leg Bridge on Stability Ball
EXERCISE BALL – FLOOR BRIDGE ALTERNATE LEG LIFT -hep2go, from youtube.com
4. Trunk Extension Exercise Progressions – My Rehab Connection myrehabconnection.com
-Modified “Superman” on BOSU
Workout of the Week #12: Bosu Ball Superman, from youtube.com
-Birddog
Benefits of the Bird Dog Exercise and 8 Challenging Variations
Updated: September 23, 2016 stack.com
-Prone Hyperextension
Hyperextensions for a Strong Lower Back by Lynn Glenn musclemagfitness.com

Specifics

-Men

The 25 Best Abs Exercises By The Editors of Men’s Health March 1, 2014 menshealth.com
Refresh your workout with these ab exercises

-Women

Pool Workout For Abs and Core | Bikini Body Workout | Fitness How To

Why You Don’t Have Six-Pack Abs


“Published on Nov 9, 2016

Apply for coaching (limited slots): https://shedyourfat.com discount “youtube””

Athleanathleanx.com
Smart Snacks for Six Pack Abs


How to Get a Six Pack – ULTIMATE STEP BY STEP GUIDE!! from youtube.com

5 Benefits of Doing Plank Exercise December 05, 2014 • 1,439,176 views fitness.mercola.com
“…The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance.

There are many variations you can try to add intensity and work different areas of your body. In the video above, personal trainer Jill Rodriguez demonstrates plank variations you can use to help improve your posture, balance, and overall fitness…”

Pelvic Tilt Form, Muscles Worked, Benefits – Home Gym Exercises homegym-exercises.com/
Best Exercises for Pregnancy – Pelvic tilts and raises

=>Elderly

Core Strengthening Exercises for Seniors – YouTube

Planks: Beginner and Intermediate: Exercise for Women Over 50 …

WARNINGS
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Are Sit Ups Bad for You? The U.S. Military Seems to Think So… Cameron Baker June 15, 2016 issaonline.edu

Straight Leg Sit-ups – YouTube
Video for straight leg sit ups not recommended

Situps, Hip Flexors & Lordosis by CHRIS DANIELS Last Updated: Sep 17, 2011 livestrong.com
“…
Safety

Though hyperlordosis can arise from weak muscles, treat it as a medical problem rather than a fitness problem. If you already have hyperlodosis, or other back problems, consult your doctor before beginning new exercise programs. While exercise is an important part of improving back health, exercising with back problems places you at a much higher risk of injury. Your doctor can help tailor exercises to your individual medical and physical condition.
..”

Q Ab/Core Exercises Are leg-lowering exercises effective for training my lower abs? sharecare.com
“.. National Academy of Sports Medicine answered
While most people feel the effects of leg-lowering exercises in the lower ab region, the primary muscles being used during these movements are the hip flexors. The main hip flexor, the psoas, passes right through the lower abdominal region as it runs from the lower back to the outside of the upper thigh; as it gets stressed and fatigued during this exercise, many people will feel it working and mistake this for the lower abs, which are in the same general area. A word of caution: leg-lowering exercises are potentially risky and can wreak havoc on the lower back if you lack proper core stability and flexibility in the hips. If you are unable to perform the movement without your lower back moving off of the floor, then you should work on improving the flexibility of your hip flexor muscles and stability of your core before incorporating leg-lowering into your program as this can place extreme stress on the vertebrae in the lower back. Instead, try a reverse crunch or knee-ups as these exercises tend to be a little more lower-back friendly…”

Fitness: Abdominals-“Torso Rotation Machine” w/HealthFitnessLifeGuy

-Back too (erector spinae)

Top Exercises for Strong Glutes and a Pain-free Back
https://youtu.be/cE_cKrtUfWk
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

Back Hyperextensions
By Mike Samuels Updated June 6, 2019 livestrong.com
“..A strong back provides a solid foundation for strengthening other muscles throughout the body. Back hyperextension exercises are often overlooked when it comes to increasing your core strength and adding muscle mass, but they are commonly included in rehabilitation programs. To maximize hyperextension benefits, you need to know how to perform them, their different variations and where to fit them in your routine.
..”

Back extension / Hyperextension ( lower back exercises )

//www.instagram.com/embed.js

-Legs too

Squats: The secret to strong abs freeletics.com
“Doing squats is about more than building muscle and strengthening your legs. It’s the secret to strong abs. Read more to find out why…”

Squat More Weight Instantly (ALL ABOUT ABS!) – YouTube

Squats Can Give You Better ABS too! – YouTube

-Full Body

How To Do A Turkish Get-Up

How to do a Turkish get-up

Partial Turkish Get-Ups – YouTube

Partial Turkish Getup – YouTube

Any other sit-ups you do that you would like to recommend?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Lower Body Workout

What are some great lower body workouts? It all depends on what are you doing it for. Each sport needs a different particular workout focus. I used to run track (long distance), so I would focus more on cardio and my stride. I would do these particular stride exercises (slow-motion walking, but higher knee raises and full leg extension when landing on the ground-just like running down a hill).

HIPS

*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Side Lying Leg Raise-HIp Abduction/Adduction

Assessments

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

-Flexibility
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Practical Application of the ACE IFT Model—Phase 2: Movement Training
Makeba Edwards by Makeba Edwards on July 25, 2014 acefitness.org

Bend & Lift – Exercise Technique Lab – YouTube

Hurdle Step- Functional Movement Screen improvementwarriorfitness.com

Chanhassen Personal Trainer Demonstrates the FMS Hurdle Step …

Straight Leg Raise Test physio-pedia.com
“…Neurodynamic tests check the mechanical movement of the neurological tissues as well as their sensitivity to mechanical stress or compression. These tests, along with relevant history and decreased range of motion, are considered by some to be the most important physical signs of disc herniation, regardless of the degree of disc injury.[1] SLR is a neural tension test that can be used to rule in or out neural tissue involvement as a result of a space occupying lesion, often a lumbar disc herniation.[2] It is one of the most common neurological tests of the lower limb.[1]..”

8. Assessment – Passive Straight Leg Raise (SLR) Test – YouTube

STARmat: Passive Straight Leg Raise (SLR) Test on Vimeo
https://vimeo.com › APTEI › Videos

Muscle Endurance Tests

Bodyweight Squat At Home Fitness Test | Shape Magazine -The No. 1 Way to Assess Your Fitness Jessica Matthews Topics:
fitness tips shape.com
“..If your form is good, your trainer may use the bodyweight squat to determine your lower-body endurance by having you do as many reps as possible until you can no longer complete a full repetition with proper form.

You can try this version of the test at home. Jonathan Ross, an award-winning personal trainer and author of Abs Revealed, recommends standing in front of a chair or bench in which the seat or surface is at a comfortable but still challenging height. For each rep to count, you must squat down until your butt just touches the chair or..”

Squat Test for Muscular Endurance – YouTube

Leg Press Test brianmac.co.uk

Fitness Test – 1RM Test – YouTube

How to Properly Test Your One Rep Max

1 RM Leg Press – YouTube

Physical Fitness Assessments and Norms for Adults and Law Enforcement cooperinstitute.org
*see ACE Personal Trainer’s Manual 5th Edition pp 243 (Chapter 8: Physiological Assessments)

1 Rep Max Squat Test


How To Test Your One-Rep Max
Layne Norton, PhD November 02, 2017 • 6 min read bodybuilding.com

7 Powerful Ways to Increase Your Squat By Michael Matthews muscleforlife.com

Strength Level – Weightlifting Calculator (Bench/Squat/Deadlift) strengthlevel.com

“Strength Level calculates your performance in compound exercises like bench press, deadlift and squat. ..”

Power Tests

1. Standing Long Jump

Standing Long Jump Test brianmac.co.uk
“..Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results…”

Fitness Test – Standing Long Jump Test – YouTube

The Standing Long Jump Test – YouTube

2. Vertical Jump Test

Sargent Jump Test brianmac.co.uk
“..
Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

The Sargent Jump Test (Sargent 1921)[7], also known as the vertical jump test, was developed by Dr. Dudley Allen Sargent (1849-1924).
Objective

To monitor the development of the athlete’s elastic leg strength….”

Fitness Test – Vertical Jump Test – YouTube

LEGS

Seated Leg Curl

What Muscles Does the Leg Curl/Extension Machine Work?
by KEITH TESCH Last Updated: Jan 16, 2014 livestrong.com
“…Leg curl and leg extension machines both exercise your legs, but each works muscles on different sides. Using a leg curl machine involves loading the muscles in the back or posterior of the leg. You either sit or lie down for this exercise, depending on the machine you use to bend your knee, or knee flexion. The leg extension machine involves straightening your leg against resistance and working the muscles on the front or anterior of the leg…

Seated Leg Press

How To: Seated Leg Press (Cybex)

Squats

Biomechanics

What Eccentric and Concentric Movements Are in a Squat? healthyliving.azcentral.com
“..

The squat is an effective leg-strengthening exercise if performed properly. Squats work virtually every muscle within your legs. When broken down into its components, the squat motion is more complex than it may seem. By being aware of both the eccentric and concentric movements in a squat, you can recognize the multiple muscles that are strengthened.
…”

What Muscles Are Used for Concentric Squats? : Online Personal Training

What Eccentric and Concentric Movements Are in a Squat? by MICHELLE MATTE Last Updated: Sep 11, 2017 livestrong.com
“..oncentric and Eccentric Muscle Actions

When squatting, your muscle actions occur in two phases. During the concentric, or shortening, phase enough force is generated by your muscles to overcome opposing forces and produce movement. During the eccentric phase, muscle tension is present, but at a lesser magnitude than the opposing forces as your muscles lengthen. A third action, isometric contraction, occurs when muscle tension is present but the muscles do not change length. When planning training programs, much attention is focused on the concentric phase of exercise. But in compound exercises like squats that involve multiple joints and muscles, a great deal of work is done eccentrically as the muscles lengthen to provide a braking mechanism that slows the rate of movement and protects the body against injury…”

squatsalphotobiz

Power Squats With Sal

Tips:

Power Squat, from youtube.com

What do you do for your lower body? for what sport?

FEET

*see Fitness: Various Feet Exercises goodnewshealthandfitness.wordpress.com

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

Common Injuries

– Shin Splints

What Are Shin Splints? – YouTube

How To : Cure Shin Splints Fast | 3 Best Ways – YouTube

Medial Tibial Stress Syndrome Tape Job Part 1 – YouTube

Anterior Shin Splints Treatment Stretches & Exercises – Ask … – YouTube

-Ankle Sprains
*see Medical: What are parts of the Skeletal System? goodnewshealthandfitness.wordpress.com

Ankle Sprain – Explained in a 90 seconds – YouTube

What Are The Types Of Ankle Sprains? – YouTube

-Achilles Tendonitis

Achilles Tendon rupture ,tear, tendonitis – Everything You … – YouTube

QuickFix™ Achilles Tendonitis – YouTube

– Plantar Fasciitis

How to Cure Plantar Fasciitis in 1 week – YouTube

Simple Stretching for Plantar Fasciitis – YouTube

Plyometrics

*see Fitness: Various Plyometric Training Exercises goodnewshealthandfitness.wordpress.com

Increasing Explosiveness w/ Lower Body Plyometric Exercises, Part 1 …

Brutal Lower Body Strength and Plyometrics – Power and … – YouTube

25 Lower Body Plyometric Exercises – YouTube

Jumping

Jumping Exercises fitnessblender.com
“..These are most effective when used to train a for specific motion used in the particular sport or activity you are training for, however, listed below are the best versions that don’t require any equipment and boost performance for a broad range of sports. For the most dramatic vertical and speed gains, wear a weighted vest while doing these movess…”

One Of The BEST Plyometric Workouts To Jump Higher! – YouTube

Top 5 Vertical Jump Plyometric Exercises – How To Jump … – YouTube

Bodyweight Lower Body Plyometrics: Jumping Exercises … – YouTube

The 10 Best Plyometric Exercises for Athletes Updated: January 31, 2017 stack.com
“..Performing plyometrics one to three times a week can increase your vertical jump and improve your speed and strength. The gains athletes make from plyometric training can directly translate to better performance on the field…”

Explosive Plyometric Workout Elizabeth Andrews by Elizabeth Andrews on March 15, 2016 acefitness.org
“..The following exercises are intended for the more advanced client. However, even explosive plyometrics can be progressed. The following workout demonstrates three levels of explosive plyometrics, which can be incorporated, as appropriate, into a client’s training program…’

Figure 10-7: Plyometric Drill Classification Model (Ch. 10: Resistance Training: Programming & Progressions pp. 364)

1. Jumps in Place

2. Single Linear Jumps

Single Linear Jump – YouTube

3. Multiple Linear Jumps

4. Muliti-Directional Jumps

Multi directional jumps – YouTube

5. Hops & Bounds

Forward Hops and Bounds – YouTube

Total-body Plyometrics Workout
Jacqueline Crockford by Jacqueline Crockford on July 14, 2014 acefitness.org

6. Depth Jumps

Depth Jumps – HASfit Plyometric Exercises – Jumping … – YouTube

Plyometrics | Jumping | Box Jumps – YouTube

plyometrics training to increase vertical jump

=>Common Injuries
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

-infrapatellar tendinitis (“jumper’s knee”)

Patellar Tendonitis Jumper’s Knee – Everything You Need … – YouTube

Best Treatment For Patellar Tendonitis – YouTube

Agility

5 Challenging Agility Cone Drills – YouTube

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”