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365 Exercise Bout

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by

Wesley Smith

on 17 October 2016

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Transcript of 365 Exercise Bout

KIN 365: Designing the Exercise Bout
The Exercise Bout
Foam Rolling
Functional-Based Warm Up with Dynamic Stretching, Agility Ladder, etc.
P.A.P. Plyometrics, High-Speed Movement
Warm Up
Definition:
Low to Moderate intensity physical activities lasting 3-10 minutes in duration; Preparation period prior to physical activity usually around 40% of maximum effort; the shorter, more intense the exercise bout, the longer the warm up
Commonly Weak Muscles
External Rotators
Mid and Lower Traps
Core (Inner Unit)
Back Extensors
Abdominals/Obliques
Hip Extensors
LBP and Commonly Tight Muscles
T
H
E
P
A
I
R
Q
Warm Up
Functional Training: Circuits / Mini-Circuits; focus on neural prep. (neuromuscular adaptations)
Hypertrophy Training: 8-12 reps, 3-4 sets, RI of 30-120 seconds, high volume, circuits, drop-sets, pyramids, pre-fatigues, using isolation and variable resistance
Strength: 1-6 reps, multiple sets, 2-3 minute recovery interval, low volume
Power: 1-6 reps, 3-6 sets, high speed, > 3 minute rest., low volume
Resistance Training
* Cardiovascular Conditioning
Cool Down: Static Stretching*
* May be better on its own
Physiological Justification
Increase speed of muscle action and relaxation
Reduced viscosity of movement, improved economy
Increased localized blood flow, aerobic metabolism, ATP generation, and heat
Increased enzyme activity (Q10 effect)
Increased pennatin angle (Brancaccio, et al. 2007)
Increased lipolysis and fuel availability
Increased synovial fluid production and joint lubrication
General Warm Up: Gross motor activation which increases blood flow and temperature in working musculature, often utilize basic movement patterns repeated continuously for a set period of time
Specific Warm Up: Actions and musculature specific to the activity and will often resemble, either in part or whole, the actual activity to be participated in
Functional Warm Up: Pre-hab; focus on performance based components of fitness and strengthing the commonly weak muscles
FL
amstrings
rector Spinae
iriformis
dductors
iapsoas
ectus Femoris
uadratus Lumborum
Flexibility
Considerations
Tissue Morphology
Types of Stretching
aging = more collagen
immobilization and decreased use (sarcomeric resorption)
stiffness occurs with intracellular swelling, like with DOMS
excessive training increases collagen crosslinking and can cause stiffness (inflammation, ROS, lysine changes, sometimes referred to as scarring)
pregnancy => relaxin from corpus luteum may soften pubic symphisis
muscles creep in length over time in response to a constant load applied
gradually, with training, less load is required for creep to occur
after stretching, the amount of length change (deformation) will creep back (called hysterisis) more slowly than it “ creeped
Dynamic
Eccentric contractions
Concentric Contractions of Antagonist
Static
Passive
Active
Active-assisted
Ballistic
Adaptive: Increased tone of antagonist


Muscle Fascia
Costamere (elastin changes; oxidative deamination of lysine)
Serial Sarcomere Addition (nNOS, myogenenin)
Enhanced reciprocal inhibition (a contracting muscle will be able to better relax it’s antagonist through muscle spindles)
Greater GTO activation tone on Renshaw cells and enhanced AUTOGENIC-INHIBITION.
Gamma motor resetting of muscle spindles that regulate stretch and rate of tension development.

Stretch Adaptations: Elastic vs. Plastic
Self-massage can improve blood flow to muscles, reduce stress, and increase ROM via enhanced soft tissue flexibility.
Foam rolling can foster core stability, decrease risk of certain injuries and relaxation.
The Functional Kinetic Chain is an integrated, functional unit joints (articular system), muscle (soft tissue system), and nerves (neural system).

- Proper function is achieved through optimal joint integrity and neural efficiency, which function interdependently.

- One inadequate element release on the others to compensate leaving to excessive overload, fatigue, and cumulative injury cycle.

Functional Kinetic Chain
injury
pain
fatigue
deconditioning
Depression/anger/poor self esteem
stress
muscle tension
Joint Mobility: joints using complete ROM
Joint Integrity: muscles move bones correctly to line up the joint, tendons, and ligaments to prevent atherokinetic dysfunction.
Neural Efficiency: CNS receives proper sensory input and delivers proper motor stimuli.
Exercise-associated injuries are often due to overuse and poor movement mechanics resulting from lack of joint mobility and soft tissue flexibility. Fascial restrictions can affect ROM via muscle tightness, alter movement patterns and sensory feedback, leading to atherokinetic dysfunction, fatigue, and injury.
stimulate blood flow and lymphatics to accelerate innate immunity, healing, and reduce severity and duration of DOMS
FOAM ROLLER: White rollers tend to be softest, while darker colors often indicate more density. Start with soft, as too dense can lead to bruising and more inflammation.
Find tension and hold on the position for 30s-1 minute
Foam Rolling
Break the cycle of:
contraction and reduced ROM
more pain and stress
weakness
synergist dominance
compromised joint integrity and injury risk
pain and stress
pain
Self-Myofascial Release
Spotting: Let lifters fight through the sticky spots and assist only once motion stops.

Squats: spot from behind the lifter as shown, helping lifter maintain a raised chest. Use side-bars and collars.
Dumbbell Presses: from wrists not elbows in case of failed rep. At starting ROM you can be near elbows and slide up to wrists as he/she begins press.
Bench Press: Determine if lifter needs a lift-off. Use alternate (deadlift grip).
Pull Ups: Spot from hips, obliques/trunk
Never Spot Power Exercises
SPOTTING
Common Flaws and Corrections
limited squat ROM
squat excessive dorsi flexion
kyphotic pulls
lordotic presses
beyond ROM limits (e.g. RDL)
abdominal exericse with HF activation
momentum
free weights without line of gravity
Myofascial Sling Systems
Theory of functional movement synergy among neural , connective, and muscle tissue
Goblet box squat
RDL with reach
Boso Ball Ys
Dumbell Press
Closed Chain Rows (Smith Machine)
Bent Knee Reverse Abd. Curl
Scaptions
Tricep Press
Bicep Curl

x 3
x 3
x 3
Sample Beginner Program (total body 3 x week)
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