Core Strength And Exercise To Improve Fitness Path Fall Risk Factors Effect Of Elderly Men

Objective:China became an aging society at1999and the absolute number of elderly person inthe world is maximum. There are different levels’ degeneration in body function withthe age increase, It is an important task of researchers that how to keep elderly peoplehealthy. The incidence of falls is high and it is main factors that injury and mortalityin elderly person. Therefore, It is highly significant that how to prevent elderly personfrom falls. The prescription of Core strength training and Fitness path training weredesigned and implemented twelve weeks, To investigate the effects of Core strengthtraining and Fitness path training on fall risk factors in elderly person. To provideexperimental and theoretical foundation for improving fall risk factors and preventingelderly person from fall.Methods:Sample: We send the questionnaire to elderly people that participate in Fitness pathand get the basics of their at Hexi, Xiqing, Nankai District, Fall index figure test byTetrax falls evaluation system. Healthy subjects(n=20) movement taboos and otherdiseases but with moderate fall risk (fall index figure at36-58). The subjects wererandomly divided into two groups, Core strength group (n=10) and Fitness path group(n=10). The design of two groups’ prescription based on exercise foundation, fitnessand fall risk of subjects. One group carry out12-week Core strength training thatinclude static and dynamic plank exercise load of its own weight, static and dynamicplank on TRX sling system, resultant exercise by using balance pad and medicine ball.Another group carry out12-week Fitness path training that include exercise by usingSpace Walker, Pendulum device, Sit kicking, Plum pale, Rowing device, Stretchingdevice and so on. The pre-test and post-test was done for two groups. To explore theeffects of Core strength training and Fitness path training on fall risk factors in oldermen by analyzing indicators and summarize the feature of training.Results: 1. The design and monitor of prescription(1). Core strength groupExercise contents: Transversus abdominis (30s,2group, groups intermittent15s),30degree Prone plank (30s,2group, groups intermittent15s),30degree lateral crutch(30s,2sides, groups intermittent15s), Supporting hip bridge (30s,2group, groupsintermittent30s), Dynamic top hip (10times,2group, groups intermittent30s), TRXsling system exercise (static30s or dynamic10times,2group, groups intermittent15-30s), Standing on balance pad (30s), Squatting Elastic band rotation (10times,2group, groups intermittent30s), Squatting medicine ball rotation (10times,2group,groups intermittent30s), Medicine ball throwing (10times,2group, groupsintermittent30s).Exercise intensity: target heart rate of92to122beats/min (60to80%maximumheart rate). average heart rate is101.32±9.62b/min.Movement Frequency:4times/week.Movement time:1h.(2). Fitness path groupExercise: Space Walker (4min/group×2, the groups intermittent1min, frequency:45to50beats/min), sit kicking (20/group×5groups, the groups intermittent30s)Twist waist (3~5min) stretch (20/group×5groups, the groups intermittent30s)rowing (20/group×5groups, the groups intermittent30s) stretching device (5~8min). Exercise intensity: target heart rate of9to121beats/min (60to80%maximum heart rate). average heart rate is99.01±5.44b/min.Movement Frequency:4times/week.Movement time:1h.2. Changes of indicators in the subjects before and after12weeks of exercise(1). Changes of subjects in body composition before and after exerciseCompared with the previous exercise, fitness trails subjects lower limbs musclevolume changes are highly significant (p <0.01), the core strength group nosignificant changes in body composition.(2). Changes of subjects in physical exercise before and after training Compared with the previous exercises, the core strength group sit and reach, choicereaction time, lower extremity muscle strength and dynamic balance and otherindicators showed significant differences (p <0.01, p <0.05). Sit and Reach FitnessPath group, lower extremity muscle strength and back strength and other indicatorsshowed significant changes (p <0.01, p <0.05).(3). Changes of Subjects in spatial parameters of gait before and after exerciseCompared with the previous exercises, the core strength of the group step length,walking speed, and the ratio of the circumference of the step height were significantdifferences (p <0.05, p <0.01), no significant change in group fitness path indexes.(4). Changes of Subjects in fall index before and after exerciseCompared with the previous exercise, core strength index falls group highlysignificant difference (p <0.01), fitness trails group no significant change in the indexfell.Conclusion：1.12weeks core strength training can improve flexibility quality of old men,strengthen lower limbs muscular strength, balanced capacity and dynamic stability. Itwas in favor of enhancing exercise capacity, improving gait and the risk factors of oldmen fall effectively. So that reduce the risk of fall for old men.2.12weeks Fitness path training can enhance observably lower limbs muscularstrength and flexibility quality of old men. It was good for reducing the risk of fall forold men, but the effect is less obvious to the core strength training.