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gym and crossfit

BLIND,DEAF,& DEAFBLIND

BLIND ADAPTATIONS

  • If the client is okay with physical contact, it may be beneficial to help arrange their body into the form required for the lift.

    • It would also help for the client to feel an instructor’s form.

  • Allow the client to start with a PVC pipe, or light barbell. Have the perform the lift until their form is perfect, and they are comfortable performing it. This will insure that they know the lift before they begin lifting heavy weights.

  • It may be helpful, if the lift can be split up like the power snatch, to break it down. Teach the client segments of the lift, have them perform it until success, then put it all to together.

  • Always remember to check the amount of vision the client has. If they have some vision, they will be able to watch the instructor perform the lift, and replicate it.

  • For exercises that involve running, the client may need certain adaptations. The client can run with a sighted guide. (An instructor or fellow cross fitter.)

  • The client can either hold the wrist or elbow of the guide, or each runner can hold different ends of an 18-24-inch-long rope.

  • If the client has some vision, make sure the finish line is marked using something that is bright, or that will stand out. 

  • Each client will require a different marker. Make sure to discuss this with them.

  • The client may be more comfortable with rowing or using the calorie assault bike.

  • For body weight exercises, it may be beneficial for the client to feel the instructor performing the exercise. It also may be helpful for the instructor to arrange the client’s body. (Make sure to discuss which technique the client prefers.)

  • If the exercise can be broken down into parts, it may be helpful to do so. Teach each part, and have the client perform it until their form is perfect and they are comfortable. Once they are comfortable, move on to the next part.

  • Do not be afraid to correct the form of a client who is blind, weather it is verbal feedback, or physical contact. It is important that the client does not become injured due to poor form.

INTELLECTUAL & NEUROLOGICAL

ADAPTATIONS

Diagrams

Different matrix machines today come with a diagram, illustrating how a machine works and what are the targeted muscle groups. This is handy for any gym- newcomers and those not yet familiar with those machines. Some even have QR codes that link to a video showing and explaining how to use that machine correctly. Having diagrams and infographics in your gym can greatly reduce the risk of injury from improper use of the machine. Clients will gain confidence in their workout and can use that information to plan their workouts accordingly.

 

Grip type variety

Weight bearing exercises  have been shown time and time again as the best way to gain muscle strength and a way to work on stability. Consider having a variety of options in the gym for people to use external equipment for weight. A kettle ball or even dumbbells for example, may be uncomfortable/ difficult to use if a client has weaker arms and wrist. A medicine ball would have less strain on the wrist and would allow the client to use both arms if necessary for extra support. Offering/ selling ankle weights or wrist weights can assist in adding weight without too much stress on the joints. A client could wear the weight and do an exercise that doesn't require them to hold the weight with their hands but still have some resistance.

MULTIPLE SCLEROSIS

ADAPTATIONS

Crossfit is a popular way of exercise that combines high intensity circuits with olympic weight lifting. Amanda Wroten, crossfit athlete with Ehlers-Danlos syndrome, says that “The world of CrossFit may seem like the last place you’d expect to find anyone with a disability. But in reality it is exactly where you should expect to find someone with a disability”. Crossfit is a very adaptable exercise making it great for any individual. Here are some considerations to take when working with an individual with Multiple Sclerosis: 

  1. Stretching and warming up properly before the workout is crucial for most individuals but especially for someone with Multiple Sclerosis. Muscle spasticity is common among individuals with MS. Stretching the legs, feet, and other areas that the individual feels are restricted is key for getting the most out of their workout. 

  2. Balance can be an area of concern when an individual with Multiple Sclerosis is exercising. A lot of equipment may be used during a crossfit workout. Be sure to clear the area around the individual of any equipment that they could trip over causing an avoidable fall. 

  3. Balance should also be considered when doing overhead movements, especially when weight is held overhead. For example, an overhead squat with a heavy barbell could offset an individual’s balance. Maintaining the integrity of the overhead squat is the most important part of the adaptation. Simply replacing a heavy barbell with a lighter one, with a wooden dowel rod maintains the integrity of the motion.

  4. Heat can be a serious trigger of symptoms for individuals with multiple sclerosis. Keeping a fan and ice nearby can help combat this. Taking breaks as needed is also crucial in keeping a flare up under control. 

  5. An individual with MS may experience loss of feeling, muscle spasticity, and tingling in the legs and feet. Amanda Wroten, disabled crossfit athlete, talks about an adaptation for box jumps that could work very well for an individual with MS “Depending on the day, my body, and how I am doing I either step up on the box independently or step up holding on to the rig (the equipment used for pull-ups and weightlifting) for stability if my left leg is dragging”. Working with the individual to find what is best for them is the most important step in adaptation. 

MUSCULAR DYSTROPHY

ADAPTATIONS

According to CrossFit’s website “[t]o be ‘CrossFit’ is to possess a general physical capacity that lends itself generally well to any and all contingencies: to the likely, to the unlikely, to the known, to the unknown.” This can relate to muscular dystrophy because individuals with this disability may face many likely, unlikely, known or unknown situations.

The following are recommended CrossFit adaptations for individuals with muscular dystrophy:

  1. First, exercises should be completed with body weight with proper technique before adding in weights. If certain exercises cannot be properly completed, bands can be used to reduce the effect of gravity. 

  2. With or without equipment, exercises should be done as light weight and high rep.

  3. Since muscular dystrophy involves muscle loss due to the genetic makeup of the individual, individuals will want to avoid further muscle loss to to atrophy - muscle loss due to disuse. Strength training is thus an important exercise to do to prevent expedited muscle loss.

  4. Strength training should not be overdone; extreme soreness or sessions lasting more than one hour are not recommended. Individuals must be given adequate rest and encouraged to listen to their body.

  5. Activity specific tasks can be helpful. Communication between the trainer and the athlete is of utmost importance not only to appropriately give adaptations but to also understand their goals they want to get out of CrossFit

PHYSICAL DISABILITIES

ADAPTATIONS

Upper body amputations:

  • Use a Rein bar, which can be controlled by many different types of prehensors.

  • Externally powered hands and voluntary-closing prehensors, due to their superior grip forces, can be especially useful.

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Lower body amputations:

  • Train horse to lay down while mounting

  • Change surface to a harder surface to help with feedback on balance. This will help the rider to adjust their center of gravity because they are able to receive feedback and correct themselves.

  • Use bareback pads to allow continuous input from the horses back muscles

  • Above Knee Amputation

    • With some discomfort at the top of their residual limb, extra suspension (such as the Ottobock (AK) Suspension Belt or the Power Short or Power Belt Auxiliary Suspension Belts by Knit-Rite) may help those who wear a suction socket

  • Below Knee Amputation

    • Should rough edges of an artificial limb rub against the horse’s side or the rider experience abrasions, the fit of the artificial limb can be adjusted:

      • lowering of the artificial limb behind the knee (popliteal brim);

      • flattening the middle part of the calf on the artificial limb;

      • aligning the artificial limb so that the heel is tilted inward with the toe angled upward and outward.

      • dependable suspension – either a locking system or the addition of a suspension sleeve (many prosthetic companies have variations of below knee suspension sleeves).

    • Stirrups that can trap an artificial foot can be dangerous. Safety stirrups, which usually come with a safety latch, release the stirrup in the event of a fall.

AUTISM

ADAPTATIONS

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