Mobility & Fitness

1. The Core Connection

Aug 30, 2017 · UHN · Mobility & Fitness

Everything begins with the core. Whether you are sitting or standing as you read this report, you are using core muscles to maintain good posture. If you are slumping or slouching as you sit or stand, a weak or unbalanced core is probably the problem. When you rise to a … Read More

Preview

Aug 30, 2017 · UHN · Mobility & Fitness

Chapter 1, The Core Connection, explains what the core is and why it is important to every movement you make every day, all day. The chapter also shows you where these important groups of muscles lie, how they work, and why they are essential for strength, flexibility, and balance. And, … Read More

Appendix II: Resources

Aug 29, 2017 · UHN · Mobility & Fitness

American Academy of Orthopaedic Surgeons 9400 West Higgins Road Rosemont, IL 60018 847-823-7186 www.aaos.org American Academy of Physical Medicine & Rehabilitation 9700 West Bryn Mawr Avenue, Suite 200 Rosemont, IL 60018-5701 847-737-6000 www.aapmr.org American College of Sports Medicine 401 West Michigan Street Indianapolis, IN 46202-3233 317-637-9200 www.acsm.org American Council on … Read More

Appendix I: Glossary

Aug 29, 2017 · UHN · Mobility & Fitness

abdominals (abs): the muscles that support the area of the body between the chest and the pelvis aerobic exercise: physical activity that increases the intake of oxygen and improves the cardiovascular and respiratory systems atrophy: a decrease in the size of a muscle or muscle fiber balance: the even distribution … Read More

5. Strength & Power Workbook

Aug 29, 2017 · UHN · Mobility & Fitness

The first step to beginning a resistance program is to have a plan, and Box 5-1, “Action Plan Checklist,” is a 10-point planning tool to help you get into exercise mode. In the rest of this chapter, you’ll find the Daily Strength & Power Exercise Log to record the details … Read More

4. Strength & Power Programs

Aug 29, 2017 · UHN · Mobility & Fitness

Choose exercises from the 40 described and illustrated in Chapter 3, or use one or more of the programs outlined in this chapter. The programs include routines based on using a single piece of equipment or prop, like a chair, medicine and stability ball, and resistance band. They are ideal … Read More

3. 40 Strength & Power Exercises

Aug 29, 2017 · UHN · Mobility & Fitness

The majority of exercises in this chapter require only your body weight or dumbbells, but included with those strength training methods are similar exercises that can be performed with equipment, such as stability balls, medicine balls, and resistance bands. The exercises are organized from top to bottom—upper body first, then … Read More

2. Before You Begin

Aug 29, 2017 · UHN · Mobility & Fitness

Before beginning any new fitness program, including resistance training, check with your doctor. Explain what the program will involve in terms of exercise type, intensity, instruction, and supervision. You will likely get one of these three responses, although not with these exact words: Great. It’ll be good for you. Go … Read More

1. Strength & Power Training Decision

Aug 29, 2017 · UHN · Mobility & Fitness

Decades of scientific evidence have made clear two important health and fitness issues: 1) At some point—probably in our mid-30s—we begin to lose muscle mass, muscle strength, and muscle function if we don’t engage in a program of strength training that involves all of the body’s major muscle groups. 2) … Read More

Move Gracefully and Confidently

Aug 29, 2017 · JoAnn Milivojevic · Mobility & Fitness

Which muscles do you need to condition for good balance? Well, all of them. You stand on your legs, and use your arms to maintain balance as you walk. Some exercises, however, are more efficient at building the muscles that maintain good balance because they include the all-important core. “A … Read More