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C.A.R.E. Fitness Center
Customized Age Reducing Exercise

Descriptions of exercises in video demos

Below are just a few Customized Age Reducing Exercises. Please see the video demonstrations of these exercises

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Kickball

senior exercise, Alzheimer’s, Parkinson’s, Huntington’s, Dementia, HIV, obesity
Object
  • Kick a large ball while sitting.
Direction
  1. Trainer sits approximately three to four feet away from client.
  2. Trainer rolls large ball to right leg only; left leg only
  3. Client must kick ball with alternating legs
  4. Trainer adds fakes to illicit a fast-twitch response
Systems
  • lower body reflexive response, visual tracking, decision-making, kinesthetic perception, focus, balance
Strengthens
  • quadriceps, hamstrings, ankles, core

 

Isometric Chest Press

senior exercise, immobile, Dementia, Alzheimer’s, Parkinson’s, Huntington’s, obesity, ADHD, HIV, addiction recovery, 45+ agile
Object
  • Press hands together for 5 seconds
Direction
  1. Client sits/stands
  2. Client inhales and presses hands together at chest level.
  3. Exhale while pressing for 5 seconds
Systems
  • upper-body strength
Strengthens
  • chest, biceps, triceps, shoulders, forearms, wrists


Isometric Tricep

senior exercise, immobile, Dementia, Alzheimer’s, Parkinson’s, Huntington’s, ADHD, HIV, obesity, addiction recovery, 45+ agile
Object
  • Arm presses down against self-resistance
Direction
  1. Client sits/stands
  2. Raise wrist to shoulder level, palm facing in
  3. Place opposite palm against back of wrist
  4. Arm pushes down against self-resistance of opposite hand
Systems
  • arm strength
Strengthens
  • tricep


Isometric Biceps

senior exercise, immobile, Dementia, Alzheimer’s, Parkinson’s, Huntington’s, addiction recovery, HIV, obesity, ADHD, 45+ agile
Object
  • Arm pulls up against self-resistance
Direction
  1. Client sits/stands
  2. Place opposite palm over inside of wrist
  3. Start, palms up, arm at 45-degrees, pull arm up while providing self-resistance with opposite hand
  4. End at shoulder
Systems
  • arm strength
Strengthens
  • bicep


Number Bump

senior exercise, Dementia, addiction recovery, Alzheimer’s, Parkinson’s, Huntington’s, immobile, HIV, ADHD, obesity, 45+ agile
Object
  • Follow hand and finger movements
Direction
  1. Client sits/stands
  2. Trainer faces client and presents closed hands
  3. Trainer makes hand-bumping movements shoulder wide as fingers randomly pop up and transfer to the other hand.
  4. Client mirrors bump
Systems
  • mirror-neurons, visual perception/tracking, kinesthetic perception, decision-making, reaction time
Strengthens
  • motor skills


Ball-wall Dribble

senior exercise, Dementia, Alzheimer’s, Parkinson’s, Huntington’s, obesity, HIV, addiction recovery, 45+ agile
Object
  • Kick large ball against wall
Direction
  1. Client stands no more than three feet from wall
  2. Use same leg to kick ball against wall
  3. Alternate legs
Systems
  • balance, coordination, postural, lower body reflexes, visual tracking/perception, decision-making, reaction time
Strengthens
  • core, hips, quadriceps, hamstrings, calves, shins, ankles, knees


Plyometric Push-off

senior exercise, Dementia, 45+ agile, obesity, HIV, Alzheimer’s
Object
  • Fall to bar, then push off
Direction
  1. Client stands 3 feet from a wall or counter, sofa backing, etc.
  2. With open hands in front of shoulders, client simulates a fall
  3. Push off bar to stand erect
Systems
  • visual tracking, hand-eye coordination, kinesthetic perception
Strengthens
  • chest, arms, shoulders, core, wrists, forearms, back


Blind Ball Toss

senior exercise, HIV, immobile, Dementia, Alzheimer’s, Parkinson’s, Huntington’s, 45+ agile
Object
  • Catch balls
Direction

Basic: Use 1 ball and toss back and forth, hand-to-hand
Advanced: Use 2 balls and toss up and down

  1. Client sits/stands
  2. Hold ball(s)
  3. With eyes open, use basic or advanced toss-catch. Repeat. Note how many caught in a row.
  4. For more difficulty, close eyes
Systems
  • visual tracking/perception, kinesthetic, tactile, reflexes, balance, coordination
Strengthens
  • kinesthetic-tactile systems, motor skills