fit to win/wellness dilorenzo tricare health clinic dave holes, ma, acsm-hfi health educator

Fit To Fit To Win/WellnessWin/Wellness

DiLorenzo TRICARE Health ClinicDiLorenzo TRICARE Health ClinicDave Holes, MA, ACSM-HFIDave Holes, MA, ACSM-HFI

Health EducatorHealth Educator

SarcopeniaSarcopenia

From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30s, you begin to lose muscle mass and function, a condition known as age-related sarcopenia or sarcopenia with aging. People who are physically inactive can lose as much as 3% to 5% of their muscle mass per decade after age 30. Even if you are active, you will still experience some muscle loss. Source:http://www.webmd.com/healthy-aging/sarcopenia-with-aging

What is Fit To Win?What is Fit To Win?

Fit To Win is a health promotion Fit To Win is a health promotion program serving active duty, retirees program serving active duty, retirees and government civiliansand government civilians

Provides Educational classes/seminars Provides Educational classes/seminars in the realm of exercise, health, and in the realm of exercise, health, and preventative topicspreventative topics

Fit To Win offers physiological fitness Fit To Win offers physiological fitness testing and nutrition consultations in testing and nutrition consultations in order to help people adopt and order to help people adopt and maintain healthy lifestylesmaintain healthy lifestyles

Exercise TestingExercise Testing

VO2 Testing/ Blood Lactate TestingVO2 Testing/ Blood Lactate Testing Body CompositionBody Composition Ultrasound Bone DensityUltrasound Bone Density Running Shoe ClinicRunning Shoe Clinic Biomechanics AssessmentBiomechanics Assessment

Cardiovascular AssessmentCardiovascular Assessment

•Fit To Win offers two methods to determine aerobic fitness

•Maximal VO2 Test

•Blood Lactate Testing

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BOD PODBOD POD

Body Composition Body Composition AnalyzerAnalyzer

Principles Similar Principles Similar to Hydrostatic to Hydrostatic WeighingWeighing

No Water is UsedNo Water is Used

Bone Density ScreeningBone Density Screening

Osteoporosis ScreenOsteoporosis Screen Ultrasound TechnologyUltrasound Technology Risk FactorsRisk Factors

Poor nutrition Poor nutrition Menopausal/post menopausalMenopausal/post menopausal Low exercise history (weight bearing)Low exercise history (weight bearing)

Lower extremity gait Lower extremity gait analysis analysis With and without shoesWith and without shoes

Training recommendations Training recommendations are discussedare discussed

Shoe list is providedShoe list is provided Updated every 6 months Updated every 6 months

and can be emailed – just and can be emailed – just give us a call or email.give us a call or email.

Running Shoe Clinic

RunnerRunner’’s program - s program - Biomechanics Biomechanics AssessmentAssessment Two part appointmentTwo part appointment

AnalysisAnalysis Coaching sessionCoaching session

Analysis reportAnalysis report Stride lengthStride length Stride frequencyStride frequency Internal/external Internal/external

rotation rotation Coaching sessionCoaching session

Handout with running Handout with running form drills form drills

LocationLocation

DiLorenzo TRICARE Health ClinicDiLorenzo TRICARE Health Clinic Corridor 8/North ParkingCorridor 8/North Parking Duty Phone: 703-692-8898Duty Phone: 703-692-8898 Hours: 0700-1600 Monday-FridayHours: 0700-1600 Monday-Friday

ObjectivesObjectives

Discuss aging/ sedentary lifestyle and their Discuss aging/ sedentary lifestyle and their affect on body compositionaffect on body composition

Show you how to get fit at work!Show you how to get fit at work! Demonstrate simple strength exercises to Demonstrate simple strength exercises to

improve body composition and functionimprove body composition and function

Body Composition and Body Composition and AgeingAgeing

Source: www.uspharmacist.com

OsteoporosisOsteoporosis

Source: http://www.webmd.com/osteoporosis/ss/slideshow-osteoporosis-overview

Strength Training and Strength Training and AgingAging

Source: www.time-to-run.com

Source: http://img.medscape.com/fullsize/migrated/editorial/cmecircle/2008/17327/cooppan/slide15.png

Exercise To Fatigue?Exercise To Fatigue?

How difficult does exercise need to be to produce results?

Pull ExercisesPull Exercises

Push ExercisesPush Exercises

Push ExercisesPush Exercises

Exercise GuidelineExercise Guideline Perform 3 sets of 10-15 repetitions with 45-60 Perform 3 sets of 10-15 repetitions with 45-60

seconds rest between sets seconds rest between sets Do one exercise during each commercial breakDo one exercise during each commercial break Perform a pull exercise, a push exercise and a Perform a pull exercise, a push exercise and a

push exercise each workoutpush exercise each workout You can change the type of exercise you do for You can change the type of exercise you do for

each movement patterneach movement pattern Perform a minimum of 3 days per weekPerform a minimum of 3 days per week NOTE: stay within your exercise tolerance and NOTE: stay within your exercise tolerance and

abilities!abilities!

EMG and InactivityEMG and Inactivity

DIABETES, VOL. 56, NOVEMBER 2007

Sit To Stand Sit To Stand WorkstationsWorkstations

Activity TrackersActivity Trackers

Thank You!Thank You!

David.j.holes.civ@mail.milDavid.j.holes.civ@mail.mil

703-692-8898703-692-8898