1. Fit To Win/Wellness DiLorenzo TRICARE Health Clinic Dave Holes, MA, ACSM-HFI Health Educator

2. Sarcopenia 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

3. What is Fit To Win? Fit To Win is a health promotion program serving active duty, retirees and government civilians Fit To Win is a health promotion program serving active duty, retirees and government civilians Provides Educational classes/seminars in the realm of exercise, health, and preventative topics Provides Educational classes/seminars in the realm of exercise, health, and preventative topics Fit To Win offers physiological fitness testing and nutrition consultations in order to help people adopt and maintain healthy lifestyles Fit To Win offers physiological fitness testing and nutrition consultations in order to help people adopt and maintain healthy lifestyles

4. Exercise Testing VO2 Testing/ Blood Lactate Testing VO2 Testing/ Blood Lactate Testing Body Composition Body Composition Ultrasound Bone Density Ultrasound Bone Density Running Shoe Clinic Running Shoe Clinic Biomechanics Assessment Biomechanics Assessment

5. Cardiovascular Assessment Fit To Win offers two methods to determine aerobic fitness Maximal VO2 Test Blood Lactate Testing -

6. BOD POD Body Composition Analyzer Body Composition Analyzer Principles Similar to Hydrostatic Weighing Principles Similar to Hydrostatic Weighing No Water is Used No Water is Used

7. Bone Density Screening Osteoporosis Screen Osteoporosis Screen Ultrasound Technology Ultrasound Technology Risk Factors Risk Factors Poor nutrition Poor nutrition Menopausal/post menopausal Menopausal/post menopausal Low exercise history (weight bearing) Low exercise history (weight bearing)

8. Lower extremity gait analysis Lower extremity gait analysis With and without shoes With and without shoes Training recommendations are discussed Training recommendations are discussed Shoe list is provided Shoe list is provided Updated every 6 months and can be emailed – just give us a call or email. Updated every 6 months and can be emailed – just give us a call or email. Running Shoe Clinic

9. Runner’s program - Biomechanics Assessment Two part appointment Two part appointment Analysis Analysis Coaching session Coaching session Analysis report Analysis report Stride length Stride length Stride frequency Stride frequency Internal/external rotation Internal/external rotation Coaching session Coaching session Handout with running form drills Handout with running form drills

10. Location DiLorenzo TRICARE Health Clinic DiLorenzo TRICARE Health Clinic Corridor 8/North Parking Corridor 8/North Parking Duty Phone: 703-692-8898 Duty Phone: 703-692-8898 Hours: 0700-1600 Monday-Friday Hours: 0700-1600 Monday-Friday

11. Objectives Discuss aging/ sedentary lifestyle and their affect on body composition Discuss aging/ sedentary lifestyle and their affect on body composition Show you how to get fit at work! Show you how to get fit at work! Demonstrate simple strength exercises to improve body composition and function Demonstrate simple strength exercises to improve body composition and function

12. Body Composition and Ageing Source: www.uspharmacist.com

13. Osteoporosis Source: http://www.webmd.com/osteoporosis/ss/slides how-osteoporosis-overview

14. Strength Training and Aging Source: www.time-to-run.com

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

16. Exercise To Fatigue? How difficult does exercise need to be to produce results?

17. Pull Exercises

18. Push Exercises

20. Exercise Guideline Perform 3 sets of 10-15 repetitions with 45-60 seconds rest between sets Perform 3 sets of 10-15 repetitions with 45-60 seconds rest between sets Do one exercise during each commercial break Do one exercise during each commercial break Perform a pull exercise, a push exercise and a push exercise each workout Perform a pull exercise, a push exercise and a push exercise each workout You can change the type of exercise you do for each movement pattern You can change the type of exercise you do for each movement pattern Perform a minimum of 3 days per week Perform a minimum of 3 days per week NOTE: stay within your exercise tolerance and abilities! NOTE: stay within your exercise tolerance and abilities!

21. EMG and Inactivity DIABETES, VOL. 56, NOVEMBER 2007

22. Sit To Stand Workstations

23. Activity Trackers

24. Thank You! David.j.holes.civ@mail.mil 703-692-8898