Transcript Document

• ESPE 425
• Biomechanics
• Michael Boyle
• www.strengthcoach.com
Warning
• I am not a biomechanist
• Please challenge me if I screw up
terminology etc.
• My objective is to provide “real world” tie
in.
Self Improvement
• Brian Tracey- Million Dollar Habits
• Read every day
• Learn from experts- attend seminars, invest
in yourself
• Listen to audiotapes- if you want to kill time,
work it to death
Suggested Readings
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Motivational
Carnagie- “How to Win Friends and Influence People”
Covey- “ Seven Habits of Highly Effective People”
Tracey- “Million Dollar Habits”
Professional
Sahrmann- Diagnosis and Treatment of Movement Impairment
Syndromes
Meyers- Anatomy Trains
McGill- Low Back Disorders
Francis- Training for Speed
Christian Thibeadeau- Black Book of Training Secrets, Theory and
Application of Modern Strength and Power Methods
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”
Movements, Not
Muscle Groups
• Forget bodypart divisions- chest and back
etc.
• Think of movement action, not muscle
group
• Learn basic anatomy
• Learn true functional anatomy, it will
change the way you think.
PAY ATTENTION TO ANATOMY
• If you don’t get this nothing else makes
sense.
• If you didn’t pay attention, go back and
study
The Basics
• Ligament- 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
Muscles
• Think of muscles as elastics or springs that
connect bone to bone
• Muscles move or stabilize bones
• Unlike ligaments muscles have the ability to
lengthen and shorten
• Tendon connects muscle to bone
• Tendons are the anchors for contraction and also
have poor blood supply and heal slowly
Muscle Fiber Types
• Type 1- Slow Twitch, smaller, produce less
force, more mitochondria, slower to fatigue
• Type 2- Fast twitch, opposite of above in all
regards
Types of Muscle Contraction
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Concentric- shortens
Eccentric- lengthens
Isometric- static, no change in length
Curl example
Time Under Tension
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The length of a set =TUT
Set is a group of repetitions
A rep is expressed by tempo
Tempo is described by three numbers
- Eccentric ( lengthen)
- Pause ( isometric)
- Concentric ( shorten)
Time under tension is the time it takes to
complete a set
Response
• Muscle response is a function of time
under tension ( tempo-rep, TUT-set)
• For size ( hypertrophy) TUT must be 30-70
sec
• For strength less than 1-20 sec.
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 effectively
• Max force is at normal length
• Hamstring example
Velocity
Velocity is displacement/ time
Acceleration is change in velocity
Sport is about acceleration not velocity
Sprints measure acceleration, not speed
4.5 forty? Is that velocity? 40 yds in 4.5 sec.
Velocity is 8,8 yds/sec
• Displacement is 40 yds
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Force Velocity Curve
• Muscle 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
Stretch Shortening Cycle
• Finger Trick?
• Muscle has elasticity but, not “simple
elasticity”
• SSC= the natural combination of eccentric
lengthening progressing into concentric
shortening
• Plyometrics are intended to facilitate this
process ( incorporating Force Velocity)
What Are Plyometrics?
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Eccentric to Concentric Switching
• Plyometrics are designed to use the
stretch shortening cycle to effect the force
velocity curve.
• In other words, they teach you to move
heavier loads faster.
Total Body Power
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Core Power
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Upper Body Power
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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)
Descriptive Anatomical Terms
• Medial- toward the midline
• Lateral- away from the midline
• Contralateral- opposite side
• Ipsilateral- same side
• Distal- away from the center
• Proximal- nearer the center
Movement Descriptions
• Adduction- toward the midline
• Adbuction- away from the midline
• Flexion- decreases a joint angle
• Extension- increases a joint angle
• Internal Rotation- rotates toward the midline
• External Rotation- rotates away from the midline
Planes of Motion
• 1- Frontal
• 2- Sagittal
• 3- Transverse
Three Planes of Motion
• Sagittal- divides into R+L halves, most
conventional training occurs in the sagittal
plane
• Frontal- divides the body into front and
back halves, sidebending occurs in this
plane
• Transverse- divides the body into top and
bottom halves, rotation
Frontal
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Sagittal
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Transverse
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Lateral Sub-System
• Muscles
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Gluteus Medius
TFL
Adductor Complex
Quadratus Lumborum
• Function
• Frontal Plane stabilization
Gluteus Medius
• The key to hip stability ( and hip stability is
knee stability)
• The key to knee pain? Dysfunction at the
hip manifests itself at the knee
• Rope analogy
Deep Longitudinal Sub-System
• Muscles
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Peroneals
Biceps Femoris
Sacrotuberous Ligament
Erector Spinae
• Function
• Force Transmission
• Force Production
Posterior Oblique Sub-System
• Works synergistically w/ DLSS
• Muscles
• Latissimus Dorsi
• Gluteus Maximus
• Thoracolumbar Fascia
• Function
• Transverse plane
stabilization to the
LPHC (SI Joint)
Functional Anatomy
Anterior
• Abdominals
• Rectus abdominus
• External oblique- outermost layer (external) creates
pos. tilt/ prevents ant. tilt
• Internal oblique ( 2nd layer, has thoraco-lumbar
insertion/ origin) responsible for flexion of upper half (
upper abs?)
• -Transverse abdominus( deepest layer, also has
thoracolumbar insertion) antiflexion effect, nature’s
weight belt
Functional Anatomy
Trunk
• Pelvic Floor
Functional Anatomy-Posterior
• Deep Spinal
Muscles
• Multifidus
• Rotatores-key rot.
stab
• Interspinalis
• Intertransversarii
Functional Anatomy
Trunk/ Hip
• Iliopsoas
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Iliacus
Psoas major
Psoas minor
( can be weak
and tight,
Sahrmann
isometrics)
Functional Anatomy-Hip
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Iliacus
Adductor Magnus
Adductor Brevis
Adductor Longus
Gracilis
Pectineus
Effects pelvic
stability
Motor Learning
• Incompetent- you don’t know how to do
something
• Concious Incompetent- you have been
taught but can’t yet execute
• Competent
Kinetic Chain Function
• Pronation= flexion, eccentric deceleration,
landing
• Supination= extension, acceleration, pushoff
Muscle Actions
• Eccentric- lengthen, absorb, decelerate
• Concentric- shorten, produce, accelerate
• Isometric- no motion, stabilize, transition
Eccentric to Concentric
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Eccentric to Isometric
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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 weight
• Gravity is a problem, as is the acceleration
due to gravity
Gravity Added
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Newton’s First Law
A body at rest remains at rest.
Inertia
Why are linemen big?
Heavy= Greater Inertia= Greater
gravitational attraction to the earth
• Why is this a problem?
• Strength to BW ratio
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Inertia Creates Problems
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Evolution of Man
Gravity can win the battle- work
antigravity muscles
Measuring Gravity
Momentum
• Momentum = Mass X Velocity
• “How big is it ( mass) times how fast it is
moving ( velocity)= momentum
• Ex- Med Ball Throw and catch
Newton’s Second Law
• F=MA
• Force equals mass times acceleration
• In strength training we often work on M not
on A
F=MA
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Newton’s Third Law
• For every action there is an an equal and
opposite reaction
• This is the key to strength training.
Increased strength yields increased
ground reaction force
Strength
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Power
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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.
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 800- 2200
lbs ( 200 lb ex.)
Probably 11 x’s
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The Evolution of Training
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Initially we were:
Strength Coaches
Then we became:
Strength and Conditioning Coaches
Now we see ourselves as:
Performance Enhancement/ Injury
Reduction Specialists
The Evolution of Training
• Training generally was done by copying
other sports
• Track
• Bodybuilding
• Powerlifting ( actually strength?)
• Olympic Lifting
The Final Stage
• The interrelationship of all the previous
areas with the fields of:
• Physical Therapy
• Athletic Training
Functional Training
• The connection of functional anatomy to
training.
• Training based on science not on history.
Gym Foolishness!
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Stairmaster w/ hands on
Treadmill holding on
Machines for safety?
Safe training for elders?
No weight training for kids?
The Best Prescription
• Strength Training to improve posture and
increase growth hormone output naturally
• Anaerobic training to train the heart. You
need to progress to intervals
Strength Training
to Improve Posture
• 1) TA and Multifidus work for lumbar curve
• 2) Scapulo-thoracic control for thoracic curve
• 3) Decrease pressing. Working the mirror
muscles may actually speed up the postural
distortion of old age by rounding the shoulders
forward
• 4) Lower Body work to develop the glutes, another
muscle that disappears with age
Keys
• Balance pushing and pulling. Make sure
you chin and row.
• Work standing. This is key. You must be
able to function upright.
What is an Addanasstomy?
• This is the key operation in personal
training!
• This operation reverses the effects of
gluteal amnesia
• My mission is to get glutes off of milk
cartons and back into pants!
Gluteal Amnesia?
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.
Progressing
to Intervals?
• Metabolic Testing?
• Estimated AT’s
• HR Monitors!
Stretching
• Not as useful without strengthening
• Stretch what’s tight ( psoas, lateral
hamstring, erectors)
• Strengthen what’s weak (( glutes (med and
max), deep abdominals,
Squatting to 90?
Box Squats
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)
Pilates Reformer
Total Gym
Single Leg Training
• This should be the longterm goal
• This may not be realistic with elders but we
can always hope.
1 Leg Pause Squats
Hip Extension
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Instability progressions
BOSU- unstable +elevated but not moving?
Peanut- 1 plane of instability
Stability Ball- multiplanar
Hip Extension Progression
Total Gym- Progressive
Squatting, Pushing and Pulling
Progressive Push-ups- Finally
a Good Use for a Machine
UnStable Surface TrainingThe Next Frontier
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Core Board Applications
Ball Pushup, Core Board Rotational
1 Leg Squat w/ Roller, Airex
1 Leg SLDL
Inverted Row w/ Ball
Stability Ball Complex
Unstable Ideas- Simple
Complex
Unstable Horizontal Press
Complex
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 unteachable.”
Athletes’ Performance, Adidas,
NES, Keiser
Upcoming Seminars
• Nov 5-6 Boston, Ma
• Go to www.neseminars.com