NEW TRX SUSPENSION TRAINING PROGRAM

Transcription

1 Appendix I TRX Suspension Training program for older adults (TRX-OldAge) Abbreviations PBA = principle of body angle PBP = principle of body part contact PGP = principle of grip position PF = principle of facing PSL = principle of sling length AP = anchor point MZ = mat zone SL = sling length Preamble The starting position for each exercise is as follows: Lower the shoulders and slightly contract the shoulder blades. Tense the abdominal muscles by pulling the navel inward. Tighten the buttocks. Sling length long = fully lengthen the TRX mid-length = adjust the TRX by positioning the yellow tabs at the double yellow marks short = fully shorten the TRX

2 Appendix II 1 - Rowing step position stance Rowing with elbows close to the body. In the end position scapulas should be brought together hip width stance 1 - Butterfly reverse single-leg stance step position stance Elbows should be kept in a slightly bent position at shoulder height. By moving the arms out to the side the body moves forward in an upright position. hip width stance closed-leg stance

3 2 - Squat Version D shoulder width stance Place the hands in the foot cradles. The knees should be bent, the buttocks move backward and down. Be aware of keeping your center of gravity over your heels and the knees behind the toes. hip width stance Version D 2 - Backward Lunge single-leg stance single-leg stance on a balance pad Step straight backward Place the hands in the foot cradles. Step backward, bend the knees and lower the buttocks. Be aware of keeping the center of gravity central and the front knee behind the toes. Step backward outward Step backward inward

4 3 - Push-Ups step position stance Bend the elbows and lean the body forward then press it back until elbows are almost elongated. closed-leg stance 1. PBA (MZ 1-4) 1. PBA (MZ 1-4) 1. PBA (MZ 1-4) single-leg stance

5 4 - Hip Abduction Version D Buttocks and arms lie on mat SL = long Place the heels in the foot cradles and move the feet simultaneously outward. Version D: Only move the levitating leg outward. Arms lie on mat, buttocks lifted SL = long 1. PSL (short - middle - long) 1. PSL (short - middle - long) 1. PSL (short - middle - long) Version D 1. PSL (short - middle - long) Arms stretched upward, buttocks lifted SL = long One foot in both foot cradles, arms lie on mat, buttocks lifted SL = long 4 - Lateral Lunge holding lateral lunge for 1 second Grab the foot cradles with the hands and step to one side. Bend the moved leg knee and try to keep it behind the toes. The opposite leg remains stretched. Go back and repeat it on the other side. holding lateral lunge for 2 seconds holding lateral lunge for 4 seconds - - -

6 5 - Body Extension hip width stance By extending the arms upward the body leans forward. Be aware of avoiding hollow back position. Move the arms downward and bring the body back to starting position. : Extend arms upward, move them to the side, bring the elbows close to the body and bring the body back to starting position. : Similar to version A in kneeling position. swimming in hip width stance 1. PBA (MZ 3-1) 1. PBA (MZ 3-1) 1. PF (facing away from AP) 1a. PBA (MZ 3-1) 2. PF (facing towards AP) 2a. PBA (MZ 1-3) 2b. PSL (long) 2c. PBA (MZ 1-3) kneeling position

7 6 - Lateral Flexion hip width stance Grab both handles with upward stretched arms. Move the buttocks away from AP. closed-leg stance 1. PBA (MZ 3-2) 1. PBA (MZ 3-2) 1. PBA (MZ 3-2) 2. PSL (long) 3. PBA (MZ 3-2) 6 - Quadruped Stance narrow stance (right foot in front when performing to right side) One forearm in both foot cradles, other hand supporting on mat Bring the forearm and your opposite leg together under the torso. Make sure that your hip does not tilt to the side. Both forearms in the foot cradles. Moved leg rests on mat between repetitions 1. PF (away from AP, MZ 1) 2. PF (towards AP, MZ 3) 1. PF (away from AP, MZ 1) 2. PF (towards AP, MZ 3) 1. PF (away from AP, MZ 1) 2. PF (towards AP, MZ 3) Both forearms in the foot cradles. Moved leg has to be kept up in the air between repetitions

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9 7 - Crunches One knee placed on mat, one foot in step position, stretched arms move over the front leg to the side SL = mid-length see pictures Heels in foot cradles, stretched arms move forward and lift thorax (heels in foot cradles) SL = long (hands grab handles) 1. PF (away from AP, MZ 2-3) 2. PF (towards AP, MZ 4) 1. PBP (heels in foot cradles) 2. PF (towards AP, MZ 3) 3. PF (away from AP, MZ 2) 4. PBP (hands grab the handles) 5. PF (towards AP, MZ 3) 6. PF (away from AP, MZ 2) 1. PBP (forearm support) 2. PF (towards AP, feet in MZ 4-3) 3. PF (away from AP, feet in MZ 2) 4. PBP (supporting with hands) 5. PF (towards AP, feet in MZ 4-3) 6. PF (away from AP, feet in MZ 2) Forearm support, feet in foot cradles, move knees under the torso SL = mid-length

10 Appendix III Evaluation of TRX-OldAge (German questionnaire translated into English) 1. Prior to this study, had you heard of sling training? yes no 2. Prior to this study, have you had training with a sling trainer? yes no 3. Please answer the following questions. Put only one cross for each question selecting a number between 1 and 5, with 1 being "too low" and 5 for "too high". How do you rate the training intensity? too low right too high How do you rate the training frequency (3 times per week)? How do you rate the training duration of about 30 minutes per session? Have you noticed any positive effects from sling training? yes no If "no", please continue to question Please rate the following statements. Put only one cross for each statement selecting a number between 1 and 6, with 1 being "not at all" and 6 for "extremely". not at all extremely My strength has increased through training. My gait is safer as a result of training. My balance has improved through training.

11 I have become more flexible through training. Existing pains (back, joints...) have decreased through training. I feel generally better from training. 6. Has the sling training led to complaints/problems/injuries that could not be observed before starting TRX- OldAge? yes no If "no", please continue to question If so, what complaints/problems/injuries could you observe? 8. Please answer the following questions. Put only one cross for each question selecting a number between 1 and 6, with 1 being "not at all" and 6 for "extremely". Are you interested in continuing TRX-OldAge? not at all extremely Do you enjoy practicing in small groups (groups of 2 participants)? Would you consider practicing TRX-OldAge in a group of 15 participants?