OneUp Fitness provides efficient and effective exercise prescription to help you keep doing what matters most and step up your performance to the next level. We've got fitness down to a science.

1. The Science of Strength

2. Agenda
• What is Exercise?
• Exercise and Recreation
• Sarcopenia & Aging
• Parameters of Exercise Prescription
• Contraindications
• Exercise Adaptations & Special Conditions

3. • Exercise is, by definition, demanding muscular work.
• It is a negative physiological event that aims to stimulate
positive adaptive change.
• Safe parameters and optimal dosage

5. • Form: slow, controlled movement, proper positioning,
and proper breathing
• Safety: minimize risk of injury, reduce impact on joints,
and avoid mechanical strain on neural tissue

6. • Very individual
• Generally declines with
age
• Impacted by stress,
nutrition, drugs, sleep,
genetics, diseases, and
level of conditioning
• Essential part of exercise
prescription
Recovery
Ability
Age

7. • Loss of skeletal muscle
tissue plagues each and
every adult is the.
• Physical activity does
nothing to alter this
process.
• Strength training is
absolutely essential for
long-term health and
maintenance of functional
abilities.
1 to 2% per year

8. • Sarcopenia is correlated
with every condition of
“aging”
• Body composition is an
extremely important
indicator of health.
• Loss of muscle mass is
the number one
biomarker of aging.

10. Negative Changes in “Biomarkers”
1) Muscle Mass 2) Strength 3) Basal Metabolic
Rate 4) Body Fat Percentage 5) Aerobic
Capacity 6) Blood-sugar
Tolerance 7) Cholesterol/HDL Ratio 8 ) Blood
Pressure 9) Bone Density 10) Ability to regulate
Internal Temperature

11. Mobility + Strength = Function!
Cardiovascular
Strength
Flexibility
Body
Composition
Insulin
Sensitivity
Healthy Joints

12. Exercise should stimulate positive physical adaptations
within the musculoskeletal system:
1. Lean tissue improvement
2. Bone density enhancement
3. Increased cardiovascular efficiency
4. Improved resistance to injury
5. Enhanced muscle function/joint range of motion

13. Intensity
Frequency
Duration
Safety

14. Equipment?
20-30 minutes1-3 times per week
Full body circuit
Minimal rest
Controlled movement
Train to fatigue

15. Secrets of Success
Find a partner.
Learn proper form.
Address special conditions.
Consistent effort is key.
Ensure sustainability.
Maintain your muscle.
Put it to use.