Transcript Ace personal trainer manual

ACE Personal Trainer Manual
5th Edition
Chapter 9: Functional Programming for
Stability-Mobility and Movement
Lesson 9.1
LEARNING OBJECTIVES
• After completing this session, you will be able to:
 Identify the relationship between mobility and stability of the joints
throughout the kinetic chain
 Discuss dysfunctional movement and the consequences of a lack of
stability and mobility
 Understand length-tension relationships, force-couple relationships,
and neural control on joint movement
 Identify the objectives and programming components of phase 1:
stability and mobility training
 Discuss myofascial release and its relationship to autogenic
inhibition
 Assess core function and the relationship to movement and
stabilization of the spine
 Discuss and demonstrate exercises and stretches focusing on
proximal stability of the core, activating the core, and core function
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MOVEMENT
• The result of muscle force, where actions at one body segment
affect successive body segments along the kinetic chain
• Joint stability – the ability to maintain or control joint movement
or position
• Joint mobility – the range of uninhibited movement around a
joint or body segment
• Moving efficiently requires establishing both stability and
mobility, as well as training the five basic movement patterns:
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Bend-and-lift (e.g., squatting)
Single-leg (e.g., single-leg stance and lunging)
Pushing
Pulling
Rotational (spiral)
MOVEMENT EFFICIENCY MODEL
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MOBILITY AND STABILITY OF THE KINETIC CHAIN
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DYSFUNCTIONAL MOVEMENT
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LENGTH-TENSION RELATIONSHIP OF A SARCOMERE
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ALTERATIONS TO THE LENGTH-TENSION RELATIONSHIP
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FORCE-COUPLE RELATIONSHIPS
• Force-couples – when muscles function as
integrated groups by providing opposing,
directional, or contralateral pulls at joints
to achieve efficient movement
• Maintaining a neutral pelvis is achieved via
opposing force-couples between four
major muscle groups:

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Rectus abdominis pulls upward
Hip flexors pull downward
Hamstrings pull downward
Erector spinae pull upward
• If one muscle becomes tight, it alters this
relationship and changes the pelvic
position.
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NEURAL CONTROL
• Joint movement is dependent on nerve activity, where
impulses are transmitted to the intended muscles.
• Tonicity is increased with a shortened muscle, requiring a
smaller or weaker nerve impulse to activate a contraction.
• When activating the antagonist, the reduced irritability
threshold of the agonist may prematurely activate the muscle
and inhibit the antagonist action.
• Hypertonic muscles decrease the neural drive to the opposing
muscle via reciprocal inhibition:
 This causes further weakening on both sides of a joint
due to the altered length-tension relationship.
 Synergistic dominance – when other synergistic muscles
must then become the prime movers
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PAIN-COMPENSATION CYCLE
• Using effective programming and proper technique,
trainers can work to restore and maintain normal:
 Joint alignment and joint movement
 Muscle balance and muscle function
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PHASE 1: STABILITY AND MOBILITY TRAINING
• Muscles that act primarily as stabilizers generally contain
greater concentrations of type I muscle fibers.
• Muscles that are primarily responsible for joint movement
and generating larger forces generally contain greater
concentrations of type II muscle fibers.
• Strengthening muscles to improve posture:
 Initially focus on placing the client in positions of good
posture.
 Begin with a series of low-grade isometric contractions.
 The goal is to condition the postural muscles that typically
contain greater concentrations of type I fibers with volume as
opposed to intensity.
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PROGRAMMING COMPONENTS OF STABILITY AND MOBILITY
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STRETCHING TECHNIQUES
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AUTOGENIC INHIBITION
• Autogenic inhibition – when Golgi
tendon organ (GTO) activation inhibits
a muscle spindle response
• Stress-relaxation – the gradual
desensitization of the muscle spindle
activity as the duration of a low-force
stretch progresses (low-force)
• Under GTO activation, muscle spindle
activity and any tension in the muscle
are temporarily inhibited, allowing
further muscle stretching
• Creep – the lengthening that occurs
when a stretch force is applied
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SELF-MYOFASCIAL RELEASE
• Fascia – a densely woven, specialized system of connective
tissue that covers and unites all of the body’s
compartments:
 Fascia loses its pliability with physical trauma, scarring, or
inflammation.
 Damaged fascia can exert excessive pressure on the
underlying structures, causing pain or limited range of motion
(ROM).
• Self-myofascial release – a technique that applies pressure to
tight, restricted areas of fascia and underlying muscle in an
attempt to relieve tension and improve flexibility
 Foam roller or small ball
 Intensity can duration of pressure can be controlled
 Requires a certain level of pain tolerance
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SELF-MYOFASCIAL RELEASE
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PROXIMAL STABILITY: ACTIVATING THE CORE
• Middle layer of the core:
 Transverse abdominis
(TVA)
 Multifidi
 Quadratus lumborum
 Deep fibers of the
internal oblique
 Diaphragm
 Pelvic floor
 Adjoining fascia
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RELATIONSHIP OF THE CORE LAYER AND SPINE
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MIDDLE LAYER OF THE CORE: HOOP ORIENTATION
• Activation of the core muscles, primarily the TVA,
produces a “hoop tension” effect similar to that of
cinching a belt around the waist.
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THREE-STAGES FOR CORE AND BALANCE TRAINING
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WORKING WITH CLIENTS WITH CHRONIC BACK PAIN
THINK IT THROUGH P 278
It is very likely that a personal trainer will work with clients
who suffer from chronic back pain or who have a history of
low-back pain.
• For these clients, it is essential that their exercise programs
promote a healthy back and avoid exacerbating pain with
faulty movement patterns.
• Do you have a plan for working with individuals with a
history of low-back pain who have been cleared for exercise
by their physicians?
• Spend some time reviewing and practicing the stability and
movement pattern exercises in this chapter to help you
become a better teacher of these concepts to your clients.
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PROXIMAL STABILITY: CORE FUNCTION
• Exercise 1: supine drawing-in (centering)
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PROGRESSIONS FOR CORE ACTIVATION
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PROXIMAL STABILITY: CORE FUNCTION
• Exercise 2: quadruped drawing-in (centering) with
extremity movement
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SUMMARY
• The need to reestablish stability and mobility across all joints, as
well as training the five primary movement patterns, is a
prerequisite to all clients.
• Joint mobility is the ability to maintain or control joint movement or
position, whereas joint mobility is the range of uninhibited
movement around a joint or body segment.
• Both mobility and stability are achieved by synergistic action of the
components of the joint and neuromuscular system; each must
never compromise the other.
• Much of the first phase of functional movement and resistance
training is devoted to improving flexibility, and different stretching
approaches need to be considered:
 Myofascial release
 Static, dynamic, and ballistic stretching
 Proprioceptive neuromuscular facilitation
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