SENIOR FITNESS
INTRODUCTION
Average life expectancy has gone up and is expected to continue to increase. By 2010, 40% of the
population of the US is expected to over 65 years old.
Aging is an inevitable biological process that gradually changes the body structure and function. There are
two components of aging, biological and psychological aging. They are not synchronized and may occur at
different rates in different people. Both are dictated by chronological age. A regular exercise program can
reverse some of the effects of biological age and possibly the psychological age, thereby, increasing
longevity. Physical inactivity can increase both age components.
The American College of Sports Medicine (ACSM) stresses the importance of strength training for older
people. ACSM recommends that seniors begin an exercise program with strength training before they
start an aerobic training program.
The purpose of this section is to increase the Fitness Instructor's understanding of the physiological and
as well as the psychological changes that occur during the aging process. This will allow the instructor to
develop an effective and safe fitness program specifically for the senior population. Senior classification
varies according to who you ask. Generally, seniors are considered to be those that are 55 and older.
As in every population group, senior levels of fitness vary. However, with seniors there is a thin line
between fitness training and rehabilitation. Unless you are a licensed exercise physiologist, you should not
attempt to rehabilitate clients or exercise the frail. The senior candidate must have a doctor's physical
exam and a doctor's clearance issued for him or her to participate in an exercise program and to what
degree with any limitations noted. As a personal trainer you are responsible for the well-being of your
clients. Don't take chances with their lives.
The client may be willing to endure pain in the expectation that it will be required to get in shape again.
Careful observation should be made of the senior client to ensure that they are not over loading
themselves. The American College of Sports Medicine (ACSM) has set guidelines for Senior Fitness. You
can reach them from our website.
There are essentially two types of senior populations those that are reasonably healthy and fit (A-List) and
those that are frail and disabled (B-List). This course will target the former group; i.e., the reasonably
healthy and fit A-List populations. No attempt will be made to discuss fitness programs for the frail or
disabled elderly or B-List populations. The personal trainer will not train anyone who is disabled nor has
any pathological conditions that requires special training considerations. These situations are the
responsibility of the Physical Therapist under the supervision of a doctor and NOT the personal trainer
regardless of the client’s age.
Aging has been referred to as a disease. Aging can be the result of lifecycle, environment or lifestyle.
Exercise and healthy lifestyle have been shown to delay and even reverse some of the effects of aging.
Specific systems that undergo changes during the aging process are:
- Cardiovascular System
- Respiratory System
- Muscular System
- Skeletal System
- Digestive System
- Endocrine System
- Nervous System
- Immune System