1
2
3b
4
3a
STATIC BALANCE
TESTING
Perform these four tests in order,
only progressing to the next stage if
the client can hold the position for 15
seconds minimum without holding on.
Stand with feet close together, insides
of feet touching (photo 1).
Stand in a semi-tandem stance, one
foot forward of the other, but still to
the side (photo 2).
Stand in tandem stance, heel to toe, as
though going to walk along a straight
line (photos 3a & 3b).
Stand on one leg (stork stance), with
the other bent. The raised leg shouldn’t
touch the support leg (photo 4).
close attention to technique; watch for raised,
hunched shoulders and forward head.
Swiss ball wall squat
This allows clients who struggle with
unsupported squats to perform a squat with
support, thereby using the large muscle
groups in the legs while decreasing pressure
on the knees.
Balance test exercises
All the stages in the balance test can be
used as exercises as well as assessment
tools. Have the client hold the position for up
to 30 seconds. Once they master one level,
without needing to hold on, they can move
to the next one.
General guidelines for senior
training
• Ensure your client can perform an exercise
on a stable surface before moving to an
unstable one. While Swiss balls, BOSUs
and unstable surfaces are fantastic for
some clients, ensure your client is ready
for an unstable surface – by showing
proficiency performing the action on a
stable one – before you introduce them.
• Don’t make the common mistake of
believing that to do core exercises your
client needs to get on the floor. For some
older clients, getting up and down off the
floor can be awkward, time consuming
and embarrassing. If this is the case, use
another mode of core exercise.
• Try to incorporate some balance, stability
and agility work into each session. Try,
for example, exercises that involve weight
shifting, such as sideways cable pulls;
standing on one leg if your client has
adequate balance (many upper body
exercises can be performed on one leg);
and unilateral movements (one arm bicep
curls, for example) to challenge stability.
Specific balance exercises, such as heel
to toe walking can also be part of a
session – just be mindful of trip hazards,
and ensure clients have something
nearby for support if needed.
• Enlist the support of other health
professionals, particularly if clients
present with significant health issues such
as severe osteoporosis or heart problems,
have had major surgeries or have health
conditions that may affect their exercise.
Asking others for advice will not only keep
your clients safe, it will enhance your own
credibility as a professional.
• Remember that whether your clients are
19 or 90, they are first and foremost
individuals – so keep the personal in
personal training!
Our ageing population means there’s a
growing market for training older adults. By
assessing older clients’ abilities and training
them according to their stage, not their age,
you can help them reduce their falls risk
and maintain their independence, while also
growing your business.
Kate DeMayo of Extra Mile PT has been a personal
trainer and group fitness instructor since 2004. She
is a franchised personal trainer at a major gym,
teaches group fitness and has recently launched a
new balance-oriented group fitness program ‘Steady,
Stable and Able’.
NETWORK SUMMER 2018 | 63