Welcome to PhysioU’s Mentoring Minutes! Each episode of Mentoring Minutes directly applies a clinical approach with relevant research for effective results.
Notes:
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Muscle power (force x velocity) declines earlier & faster with age than strength or endurance.
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Elderly fallers in community & nursing homes show less power in lower limbs than non-fallers.
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10-weeks of power training improves balance in healthy elderly adults.
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High speed resistance training improves functional performance and quality of life in healthy elderly females.
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Low load power training (20% 1RM) demonstrates greatest improvement in balance when compared to higher loads.
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Power improves to the same degree across load ranges.
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Power training shows low amount of adverse events in healthy elderly adults (it’s safe)
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Cluster sets demonstrate better outcomes for functional performance measures than traditional sets.
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Cluster set: 30 sec rest after 2 consecutive reps (total of 8 reps per set).
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Traditional set: 150 sec rest after 8 consecutive reps.
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References:
Orr, R., De Vos, N. J., Singh, N. A., Ross, D. A., Stavrinos, T. M., & Fiatarone-Singh, M. A. (2006). Power training improves balance in healthy older adults. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 61(1), 78-85.
Ramirez-Campillo, R., Alvarez, C., Garcìa-Hermoso, A., Celis-Morales, C., Ramirez-Velez, R., Gentil, P., & Izquierdo, M. (2018). High-speed resistance training in elderly women: effects of cluster training sets on functional performance and quality of life. Experimental gerontology, 110, 216-222.
