2 Warning I am not a biomechanist Please challenge me if I screw up terminology etc.My objective is to provide “real world” tie in.
3 Self Improvement Brian Tracey- Million Dollar Habits Read every day Learn from experts- attend seminars, invest in yourselfListen to audiotapes- if you want to kill time, work it to death
4 Suggested Readings Motivational Carnagie- “How to Win Friends and Influence People”Covey- “ Seven Habits of Highly Effective People”Tracey- “Million Dollar Habits”ProfessionalSahrmann- Diagnosis and Treatment of Movement Impairment SyndromesMeyers- Anatomy TrainsMcGill- Low Back DisordersFrancis- Training for SpeedChristian Thibeadeau- Black Book of Training Secrets, Theory and Application of Modern Strength and Power Methods
5 What Really is Functional Training? Function is purpose. When we ask what an items “function” is , we want to know it’s purpose.Think of functional training as purposeful training.Functional training is literally training muscles based on their function!From a scientific perspective it is “the application of functional anatomy to training”
6 Movements, Not Muscle Groups Forget bodypart divisions- chest and back etc.Think of movement action, not muscle groupLearn basic anatomyLearn true functional anatomy, it will change the way you think.
7 PAY ATTENTION TO ANATOMY If you don’t get this nothing else makes sense.If you didn’t pay attention, go back and study
8 The BasicsLigament- bone to bone, noncontractile, slow to heal, slow to adapt,Ligaments provide joint stability and proprioceptive input ( where the joint is in space)Made up of varying degrees of collagen ( tensile strength) and elastin (flexibility and recoil)Innervated by nervous system
9 MusclesThink of muscles as elastics or springs that connect bone to boneMuscles move or stabilize bonesUnlike ligaments muscles have the ability to lengthen and shortenTendon connects muscle to boneTendons are the anchors for contraction and also have poor blood supply and heal slowly
10 Muscle Fiber TypesType 1- Slow Twitch, smaller, produce less force, more mitochondria, slower to fatigueType 2- Fast twitch, opposite of above in all regards
11 Types of Muscle Contraction Concentric- shortensEccentric- lengthensIsometric- static, no change in lengthCurl example
12 Time Under Tension The length of a set =TUT Set is a group of repetitionsA rep is expressed by tempoTempo is described by three numbers- Eccentric ( lengthen)- Pause ( isometric)- Concentric ( shorten)Time under tension is the time it takes to complete a set
13 ResponseMuscle response is a function of time under tension ( tempo-rep, TUT-set)For size ( hypertrophy) TUT must be secFor strength less than 1-20 sec.
14 Length Tension Length tension relationship There is an optimum length at which a muscle can produce it’s greatest force.A muscle must be lengthened to be able to shorten effectivelyMax force is at normal lengthHamstring example
15 Velocity Velocity is displacement/ time Acceleration is change in velocitySport is about acceleration not velocitySprints measure acceleration, not speed4.5 forty? Is that velocity? 40 yds in 4.5 sec. Velocity is 8,8 yds/secDisplacement is 40 yds
16 Force Velocity CurveMuscle has an inherent capacity to adjust force to match load. This is what separates it from simple elastic contractions. ( Edman in Komi p 105)Max load= minimal velocity-- (strength)Minimal Load= high velocity- (power)Training must be at various loads and speeds
17 Stretch Shortening Cycle Finger Trick?Muscle has elasticity but, not “simple elasticity”SSC= the natural combination of eccentric lengthening progressing into concentric shorteningPlyometrics are intended to facilitate this process ( incorporating Force Velocity)
23 Movement Classifications- Hip Ext Agonist- prime mover ( Glute Max)Synergist- assist prime mover ( Hamstrings)Stabilizer- support or stabilize while the prime mover works ( Core)Neutralizer- counteract unwanted motion (Glute med, aqdductors)
24 Descriptive Anatomical Terms Medial- toward the midlineLateral- away from the midlineContralateral- opposite sideIpsilateral- same sideDistal- away from the centerProximal- nearer the center
25 Movement Descriptions Adduction- toward the midlineAdbuction- away from the midlineFlexion- decreases a joint angleExtension- increases a joint angleInternal Rotation- rotates toward the midlineExternal Rotation- rotates away from the midline
26 Planes of Motion1- Frontal2- Sagittal3- Transverse
27 Three Planes of MotionSagittal- divides into R+L halves, most conventional training occurs in the sagittal planeFrontal- divides the body into front and back halves, sidebending occurs in this planeTransverse- divides the body into top and bottom halves, rotation
46 Gravity A constant downward directed force. Creates eccentric demand. Consider gravity to be a constant obstacle to be overcome, “the enemy” in a way”.On earth, gravity equals weightGravity is a problem, as is the acceleration due to gravity
58 Ground Reaction Force The effect of action- reaction on the body. Every step you take is subject to gravity (how much you weigh) and momentum ( how fast you are moving).Ground reaction forces move up the chain and cause all our injury problems.
59 Examples Walking 1-1.5 x’s BW Running 2-5 x’s BW Jumping 4-11 x’s BW In jumping 1 leg must with stand lbs ( 200 lb ex.)
61 The Evolution of Training Initially we were:Strength CoachesThen we became:Strength and Conditioning CoachesNow we see ourselves as:Performance Enhancement/ Injury Reduction Specialists
62 The Evolution of Training Training generally was done by copying other sportsTrackBodybuildingPowerlifting ( actually strength?)Olympic Lifting
63 The Final StageThe interrelationship of all the previous areas with the fields of:Physical TherapyAthletic Training
64 Functional Training The connection of functional anatomy to training. Training based on science not on history.
65 Gym Foolishness! Stairmaster w/ hands on Treadmill holding on Machines for safety?Safe training for elders?No weight training for kids?
66 The Best PrescriptionStrength Training to improve posture and increase growth hormone output naturallyAnaerobic training to train the heart. You need to progress to intervals
67 Strength Training to Improve Posture 1) TA and Multifidus work for lumbar curve2) Scapulo-thoracic control for thoracic curve3) Decrease pressing. Working the mirror muscles may actually speed up the postural distortion of old age by rounding the shoulders forward4) Lower Body work to develop the glutes, another muscle that disappears with age
68 Keys Balance pushing and pulling. Make sure you chin and row. Work standing. This is key. You must be able to function upright.
69 What is an Addanasstomy? This is the key operation in personal training!This operation reverses the effects of gluteal amnesiaMy mission is to get glutes off of milk cartons and back into pants!
71 Interval Training and Anaerobic Training Is it dangerous?Spinning is completely unregulated anaerobic interval training.How many spinning related deaths have you heard of?You need to develop an aerobic base in your fitness clients but, you must progress to intervals.
72 Progressing to Intervals? Metabolic Testing?Estimated AT’sHR Monitors!
73 Stretching Not as useful without strengthening Stretch what’s tight ( psoas, lateral hamstring, erectors)Strengthen what’s weak (( glutes (med and max), deep abdominals,
76 Progressing to Standing Standing exercise is the ideal but, how do we get there?The elderly enter long term care for one of two reasons.They can no longer stand from the toilet ( lack of leg strength)They can no longer wipe ( lack of trunk rotation)
91 21 Indispensable Qualities of a Leader- John C. Maxwell “ Learn in your area of strength. Read 6-12 books a year on leadership or your field of specialization. Continuing to learn in an area where you are already an expert prevents you from becoming jaded and un-teachable.”
92 Thanks- TSI, Perform Better, Athletes’ Performance, Adidas, NES, Keiser