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Flexibility Training
In today’s society, everyone had postural imbalances largely because of sedentary lifestyles, advancements in technology, and repetitive movements.
Flexibility training is an important way to help aid in preventing and treating various neuromuscular injuries.
Clients without adequate levels of flexibility and joint motion are at risk for injury and may not be able to achieve their personal fitness goals until these deficits are corrected.
Flexibility is the ability to move a joint through its complete range of motion.
There are various factors that influence flexibility :
✅genetics
✅connective tissue elasticity
✅composition of tendons or skin surrounding the joint
✅joint structure
✅strength of opposing muscle groups
✅body composition
✅sex
✅age
✅activity level
✅previous injuries or existing medical issues
✅repetitive movements
Flexibility is a key component for all training programs
✅correcting muscle balances
✅increasing joint range of motion
✅decreasing the excessive tension of muscles
✅jRelieving joint stress
✅Maintaining normal length of all muscles
✅improving neuromuscular efficiency
✅improving function
✅improving the extensibility of the musculotendinous junction
Core Training
The core is the structures that makeup the lumbo- pelvic -hip complex,(LPHC).
Which includes the lumbar spine, the pelvic girdle, abdomen and hip joint. The core is the center of gravity and where all movement originates. A strong and efficient core is necessary for maintaining proper muscle balance throughout the entire human movement system (Kinetic chain).
Local Stabilization System
Local core stabilizers are muscles that attach directly to the vertebrae. These muscles include the traverse abdomens, internal obliques, multifidus, pelvic floor musculature and the diaphragm.
The global stabilizers are muscles that attach from the pelvis to the spine. These muscles act to transfer loads between the upper extremities and lower extremities and provide stability between the pelvis and spine.
These systems work from the inside out (local stabilization system to global stabilization system to movement system).
Utilize Drawing in maneuver and Bracing.
Drawing in maneuver recruiting the local core stabilizers by drawing navel into spine.
Bracing is contracting both the abdominal muscles, lower back and buttock muscles at the same time.
Balance Training
Balance is when the body is in equilibrium and stationary meaning no linear or angular movement.
Dynamic balance is the ability to move and change directions under various conditions without falling.
Balance is dependent upon on both internal and external factors to maintain the bodies center of gravity over its base support.
Maintenance of balance is a process requiring muscular balance, joint dynamics, and neuromuscular efficiency using visual, inner ear, and proprioceptive inputs.
It’s been noted that sensory feedback has been altered after ankle sprains, ACL injuries, and low back pain.
Did you know? Eighty percent of the population will experience an episode of low back pain at some point in their lives and an estimated 80,000 to 100,000 ACL injuries and another 11 million doctor visits for foot and ankle problems.
Therefore, muscle imbalances, joint dysfunction, pain, and swelling can lead to altered imbalance.
Majority of fitness clients have decreased neuromuscular efficiency and balance problems and can benefit from balance training.
Balance training programs are used to help prevent lower extremity injuries by improving balance ability in many types of individuals including those who are healthy and physically active.
Cardiorespiratory Training
Cardiorespiratory training has a profound effect on physical and mental health.
✅stronger Heart
✅improved ability to pump blood
✅reduced risk of heart disease
✅lower resting heart rate
✅more efficient breathing
✅stronger respiratory muscles
✅improved oxygen transport
✅reduced cholesterol levels
✅improvement in mental alertness
✅reduced tendency for depression and anxiety
✅improves tolerance to stress
✅improves ability to relax and sleep
✅increase in metabolic rate
✅increase in lean body mass
✅reduces risk of obesity and diabetes
Stage training is a three stage programing system that uses different heart rate training zones.
Zone one consists of heart rate of 65-75% of heart rate max and is intended for beginners.
Zone two is a heart rate of 76-85% of heart rate max and is intended for for clients who have progressed to the strength level of the OPT model.
Zone three is at 86%-95% of age predicted heart rate max and is intended for short bouts for clients you have progressed to the power level of the OPT Model.
Resistance Training
Avoid the exhaustion stage by experiencing the OPT model that is based on science and proven application.
Before I get into resistance training, I would like to discuss the general adaptation syndrome. It is a term that describes how the body responses to and adapt to stress. In this case it’s the stress placed on the body by weight lifting. There are three stages of of response to stress:
1️⃣alarm reaction is the initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body. DOMS -pain or discomfort felt 24-72 hours after
intense exercise or unaccustomed physical activity.
2️⃣resistant development is increased functional capacity to adapt to stressor such as increasing motor unit recruitment.
3️⃣exhaustion is a prolonged intolerable stressor produces fatigue and leads to a breakdown in system and injury. When a stressor is to much for any physiological system to handle, it cause a break down or injury such as stress fracture, muscle strains,
joint pain and emotional fatigue.
Avoid the exhaustion stage by experiencing the OPT model that is based on science and proven application.
Resistance training must be divided into smaller, progressive stages called periodization hat increase stress but allows for sufficient rest and recuperation periods.
The types of adaptation and and the goals of the client will determine the training program.
The adaptations that occur from resistance training include:
Stabilization
Muscular Endurance
Muscular Hypertrophy
Strength
Power
Resistance training system:
The Single- Set System
Multi-Set System
The Pyramid System
The Superset System
Vertical loading and horizontal loading
Classes
Type of Training
Type of Training
Type of Training
First-Class Training
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Lizzie Thompson
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Jin Toufel
Thanks for this … good info on core training :). I can feel my muscles getting stronger and firing again. With my two hip replacements behind me, I definitely appreciate your help so much as I wasn’t sure what direction to go and had not gotten the motivation up to start a program … staying safe and building properly is what I want and I know you know how to do that.
-Jill
I just finished your isometric band workout! I love it because at 6”4 I’m not trying to bulk up just lean and toned ! I think you should do a YouTube channel as well because I truly think your one of the only fitness and wellness instructors that are close to what an ex athlete would like ! No disrespect to some of these other individuals trying to train but they truly are not considering most of the people they train have never played professionally in any sport and it is different than recreational athletes they don’t have the same mileage that a ex college athlete or professional athlete! That’s why I like your workouts they are closer to what trainers and nutritionist for pro athletes would want to use in the off season!
-Luther
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