Calories in & calories out body travels the path of least resistance how do we increase our efficiency? Responsibility & Education
|
|
- Isaac Thomas
- 5 years ago
- Views:
Transcription
1 Introduction Process vs. Outcome based on 150lbs Think about the process it takes to prepare for a tournament, a bike race, etc. That is our focus, not the outcome. That is how we gage our success or potential. Energy Output Sleep = 63 calories Biking = 650 calories per hour Golf = 1442 calories carrying clubs and 822 calories using cart. Calories in & calories out body travels the path of least resistance how do we increase our efficiency? Responsibility & Education Responsibility & Education Hold yourself accountable working out is 2% of your day Education Esplanade team 2% of 100 is 2. We are 98% here to help you, help grow with you, help learn the best we can whether it is us or not. Corrective Exercises This seminar is to help you feel better, move better, perform better. How do we do that when we have aches and pains? Hopefully today you will walk away with a few different ideas. Q: what is the #1 cause of injury? A: Asymmetries. Muscle weakness and strength that offsets the body. If you come to the gym and lift weights, you are likely just supporting your asymmetries. Corrective Exercises help correct or align improper muscle function. Foam Rolling: myofascial release Q: What are muscle knots? A: muscle fibers run in different directions in our body so we can move in all the ways we can. These muscles can be overused (talk about later on), they can be asymmetric, or they can be inactive. Muscle do not actually form a knot. When we get muscle knots they are fibers that are adhering to each other. Knots may need to be massaged and stretched, but they may also need to be worked. We can help prevent muscle knots and allow our body to work properly with corrective exercises.
2 Foam Rolling Shoulder Mobility Targets: Latissimus Dorsi & Posterior Shoulder Targets: Pectorals & Anterior Shoulder Hip Mobility Targets: Glutes/Buttocks Targets: outside of leg adductors
3 Targets: Back of leg Hamstrings Targets: Hamstrings crossed legs Targets: Inner Thigh & Groin Abductors Targets: Front of Thigh - Quadriceps Shoulder Mobility Supine Shoulder Wall Push Targets: Back & Shoulder Trapezius Targets: Shoulders & Core feet up
4 Supine Shoulder Medball Push - Targets: Shoulders & Latissimus Dorsi All Fours Shoulder Rotation -Targets: Shoulder & Scapular Motion Step 1 Step 2 All Fours Shoulder Slides - Targets Shoulder & Scapular motion Step 1 Step 2
5 Hip Mobility Bridge Targets: gluteus maximus & medius (buttocks) Step 1 Step 2 Single Leg Bridge Targets: gluteus maximus & medius (buttocks) World s Greatest Targets: Entire Hip Complex
6 TRX Squats Muscle Integration Hip Complex & Gluteus Muscles TRX Runners Stretch Muscle Integration - Gluteus (buttocks) & Abductor (inner thigh) Joint By Joint Approach Joints alternate between mobility & Stability. Each joint or series of joints has a specific function and is prone to predictable levels of dysfunction. As a result, each joint has particular training needs. Injuries relate closely to proper joint function, or more appropriately, to joint dysfunction. Problems at one joint usually show up as pain in the joint above or below. Using this approach Low Back Pain is caused most often by a lack of hip mobility. Knee problem? Look to the joint above (hip) or below (ankle).
7 Corrective exercises use muscle activation then muscle integration to release myofascial damage, helping to correct asymmetries and release pain. Excess-Post Exercise Oxygen Consumption (EPOC) EPOC amount of oxygen required to restore your body to its normal, resting level of metabolic function. Interval Training - Brief bouts of exercise that vary with intensity followed periods of rest. Do more in less time & be healthier because of it. Benefits of Interval Training You ll Continue to Burn Calories - for a couple hours after exercise. Bursts of increased intensity increase caloric expenditure, thus, burning more calories. You re More likely to Stick to It - due to the variety of exercises in strength or cardio routines. Boosts Endurance Boosts Overall Health Improves Heart health & Increases VO2 Max Improves Blood Pressure Decreases Body Mass & Fat Mass Faster Reduce Fatigue & Prevent Disease Injury Prevention Ground Force Reaction (GFR) physics & biomechanics term force exerted by the ground on a body in contact with it. Newtons Laws 1 st : Objects at rest remain at rest and objects in motion remain in motion unless acted upon by an outside force. 2 nd : Force = mass x acceleration 3 rd : For every action there is an equal and opposite reaction Overuse Injury Damage to bone, muscle, or ligament due to repetitive stress without allowing the body to heal.
FEEL GOOD CHEMICALS. LIST IN ORDER: Process Exercise Preparation Exercise Competition Outcome
Introduction FEEL GOOD CHEMICALS Process v. Outcome Tree Process Outcome LIST IN ORDER: Process Exercise Preparation Exercise Competition Outcome Where does injury fall? It does not belong and yet nearly
More informationKnee Conditioning Program
Knee Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
More informationKnee Conditioning Program
Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
More informationMyofascial Release Technique. Plantar Fascia Release (Tennis Ball) Calf Release (Foam Roller) Calf Release (Ball) 1/7
Myofascial Release Technique Scan - use instrument to roll over all surface area of targeted muscle group (1-2 minutes per group) Trigger Point - locate trigger/adhesion, administer focal pressure for
More informationStrength & Conditioning for Cyclists
Part 1: Pre-Ride/Pre-Workout Body Prep Myofascial Release For each exercise: Perform 1-3 repetitions, 45-60 seconds/exercise per side Plantar fascia release with ball Stand up and step on a hard ball with
More informationMovement Prep Protocol
Prep Protocol Self massage / trigger point therapy Mobilty Drills (active stretches) Prep Part 1 Self massage / trigger point therapy Self Massage / Trigger Point Therapy Self massage and trigger point
More informationBeginner and advanced exercises. utilizing a stability ball. Professionally managed by:
Beginner and advanced exercises utilizing a stability ball Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and
More informationFlexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position
STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain a neutral spine position Push through arms to lever ankle into increased dorsiflexion
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationDedicated to: Deborah Schwarcz Friedmann, sister of Audrey Chernofsky
The OsteoBall Workout for Breast Cancer Survivors is a unique, new concept in exercise designed by a leading medical authority, Dr. Robert L. Swezey, M.D., FACP, MACR, FAAMPR, internationally recognized
More information30 Minute Home Workout DAYS 1, 3. AND 5
30 Minute Home Workout Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout
More informationStretching Exercises for the Lower Body
Stretching Exercises for the Lower Body Leg Muscles The leg has many muscles that allow us to walk, jump, run, and move. The main muscle groups are: Remember to: Warm-up your muscles first before stretching
More informationLEG EXERCISES FOR FITNES
LEG EXERCISES FOR FITNES Dr.Maninder Ahuja We need our leg muscles all the times, while doing our routine chores of life and this can t be done without strong leg muscles.walking is a good exercise but
More informationTHE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES
Phase 2 - Stretches THE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES Activities to Avoid or Minimize 1. Sitting 2. Standing with weight on one foot 3. Reading
More informationPrater Chiropractic Wellness Center 903 W. South St. Kalamazoo, MI PH: (269)
Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning
More informationMuscle Release Techniques for. Low Back Pain and Hip Pain
Muscle Release Techniques for Low Back Pain and Hip Pain The movement of the lower back is very closely correlated to the upper back, pelvis and hips. When the deep muscles of the hip are tight and contracted
More informationHOME EXERCISE PROGRAM FOR HIP CONDITIONING
Exercise Program for: Prepared by: Seasons Family Medicine 37 South 2nd East Rexburg ID, 83440 (208) 356-9231 HOME EXERCISE PROGRAM FOR HIP CONDITIONING The stretching exercises below may be done in addition
More informationEXERCISE PHOTOS, TIPS AND INSTRUCTIONS
Page 1 of 21 EXERCISE PHOTOS, TIPS AND INSTRUCTIONS Page 2. Squat Page 12. Crab Walks Page 3. Single Leg Squat Page 13. Bench Press Page 4. Split Squat Page 14. Bench Pull Page 5. Deadlift Page 15. Shoulder
More informationMasters Swimming Dryland Training Program. November-December
Masters Swimming Dryland Training Program November-December Staggered Stance High Kneeling Chop with Theraband (1 minute each side) Engage core. Pull Theraband down toward knee that is on the ground keeping
More information34 Pictures That Show You Exactly What Muscles You re Stretching
By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase
More informationHip Conditioning Program
Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
More informationKettlebell Workout Program
Kettlebell Workout Program Intermediate Level 1. Table of Contents 1. Table of Contents... 2 2. Introduction... 3 2.1. History and Background of Kettlebells... 3 2.2. Benefits of Kettlebells... 3 2.3.
More informationSpine Conditioning Program Purpose of Program
Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
More informationRETURN TO SPORT PROTOCOL CO.RE
RETURN TO SPORT PROTOCOL CO.RE WHO CAN USE THIS PROGRAM This protocol is designed as a return to sport program following anterior cruciate ligament reconstruction but applies equally well to rehabilitation
More informationFoam Rollers. Professionally managed by:
Foam Rollers Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research, education
More informationFive for Life Student Portfolio
Five for Life Student Series 1, Student Edition Table of Contents Student Essential Question: How do my current behaviors and fitness affect my health now and in the future? Over the course of this portfolio,
More informationFIT IN LINE EXAMPLE REPORT (15/03/11) THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT
THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT FIT IN LINE EXAMPLE REPORT (15/03/11) A 12 part assessment tool to screen your athletic performance in 4 key components: Flexibility, Balance, Strength & Core
More informationTAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE
TAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE TABLE OF CONTENTS 3. About Us 4. Understanding Trigger Points 5. Static Stretch vs Movement Prep 6. Equipment Needed 7. Using the Foam Roller to Mobilise
More informationUnderstanding back pain 2- exercises and stretches for back pain suffere
Understanding back pain 2- exercises and stretches for back pain suffere Dr James Tang, MBA, BDS, LDS RCS General Dental Practitioner, Level 3 Personal Trainer (REP registration no R1045463), Sports Nutritionist
More information9 PROGRESSED YOGA HIP
MY ACEACCOUNT ACE Professional ResourcesExpert Articles9 Progressed Yoga Hip Opener Postures 9 PROGRESSED YOGA HIP OPENER POSTURES /2/2015 Yoga is an ideal form of exercise to open tight and stiff hips.
More informationExercise for the Hip & Knees the Lower Extremity. Dahelia S. Hunt TravelFit Online FMCA 2017 TravelFitOnline.com
Exercise for the Hip & Knees the Lower Extremity Dahelia S. Hunt TravelFit Online FMCA 2017 TravelFitOnline.com Lower Extremity Seminar Outline Basic Body Structure & Mechanics Rehabilitative (Return to
More information8 Essential Strength Moves & Progressions
Reducing knee pain and strengthening your knees takes more than just cycling. Cycling is the lubricant for your knees and strengthens them in many ways. For the best chance at keeping your knees the strongest
More informationETS EXERCISE SHEETS EXPLAINED
ETS EXERCISE SHEETS EXPLAINED Exercises 4pt kneeling Supermans Extend opposite arm/leg whilst maintaining neutral spine. Hips are to remain parallel to the floor during movement. Core. Also assists in
More informationTRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap
WORK + REST = SUCCESS TOTAL BODY ACHES AND PAINS FLEXIBILITY The Regeneration sessions will help you balance the work you put into your training sessions with movements designed to help your body recover
More informationCore #1 - Atlas. Outline. Goals
Outline Core #1 - Atlas 1. Prone or planks - 60 seconds 2. Side/lateral holds - 60 seconds 3. Supine - 60 seconds 4. Prone knee bent - 60 seconds 5. Donkey kicks - 15-25 repetitions each leg 6. Fire hydrant
More informationMusculoskeletal Age Related Changes That Lead to Movement Loss
Objectives Review the factors that can lead to movement loss (age related changes and previous injuries) Discuss the role that posture plays affecting movement loss Discuss exercises to prevent movement
More informationDEEP TISSUE FOAM ROLLER MASSAGE GUIDE
Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases
More informationHome Exercise Program Progression and Components of the LTP Intervention. HEP Activities at Every Session Vital signs monitoring
Home Exercise Program Progression and Components of the LTP Intervention HEP Activities at Every Session Vital signs monitoring Blood pressure, heart rate, Borg Rate of Perceived Exertion (RPE) and oxygen
More informationa9aow ~~" lfree/t' ~~\Q WORKO\f'i ifit.com \NeIDeRCLUEl~ USER'S MANUAL A CAUTION QUESTIONS? Model No. WESY Serial No.
\NeIDeRCLUEl~ a9aow www.weiderfitness.com Model No. WESY4998.0 Serial No. Write the serial number in the space above for future reference. _ USER'S MANUAL Serial Number Decal (under seat) QUESTIONS? As
More informationInjury Prevention for Swimmers
Injury Prevention for Swimmers Chrissy Becks, PT, DPT, OCS, ATC, CSCS Sarah Griffith, PT, DPT, OCS.... Importance of An Injury Prevention Program Swimming training: Repetitive motion High volume and intensity
More informationHome Exercise Program for Knee Conditioning
Prepared for: Prepared by: Instructions: Home Exercise Program for Knee Conditioning Before beginning the conditioning program, warm up the muscles by riding a stationary bicycle or jogging for 10 minutes.
More informationIlio-Tibial Band Syndrome
Ilio-Tibial Band Syndrome Ilio-Tibial band syndrome (ITBS) is the most common cause of lateral knee pain in runners and cyclists. It is recognized by the sharp, burning pain that feels almost as if you
More informationEXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE
EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE Benefits of Regular Exercise Improve musculoskeletal health Increase strength Activities of daily living, quality of life Increase endurance Improve functional
More informationLesson #1 Background and Benefits
Lesson #1 Background and Benefits *Joseph Pilates was born in Germany in 1883 *Father was a prize winning gymnast. *Joseph was a sickly child (asthma, rickets, rheumatic fever) *Dedicated his life to improving
More informationSelf Myofascial Release
Adductor Stretch Adductor Stretch 1. Extend the thigh and place foam roll in the groin region with body prone on the floor. 2. Be cautious when rolling near the adductor complex origins at the pelvis.
More informationFoam Roller. Includes 7 Exercises:
Foam Roller Massage Point and Two-in-One Massage Point Includes 7 Exercises: p.2 Thigh Massage p.2 Lower Leg Massage p.3 Glute Massage p.3 Abductor Massage p.3 Abductor Massage p.4 Lat Massage p.4 Upper
More informationSwiss Ball Twists w/ Dumbell
Swiss Ball Twists w/ Dumbell Starting Position: Lower back on swiss ball, feet facing forward, shoulder width apart. Movement: Hold dumbbell vertically with arms straight. Rotate through hips until the
More information3KG /5KG MEDICINE BALLS
TROJAN MY SPACE MY TIME 3KG /5KG MEDICINE BALLS INSTRUCTION MANUAL CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE WARRANTY
More informationTotal Knee Health Exercises
Total Knee Health Exercises Self-Massage Exercises 4 Adductors 4 Calves 4 Foot, Underside 5 Front of Shin 5 Gluteus Maximus 6 Gluteus Medius 6 Hamstrings 6 Iliotibial Band 7 Piriformis 7 Quadriceps: Rectus
More informationGENERAL DESCRIPTION. This paper will analyze the holistic dynamic body movement of a professional
THROWING A CROSS PUNCH body movement analysis GENERAL DESCRIPTION This paper will analyze the holistic dynamic body movement of a professional boxer s cross punch. I mentioned professional boxer because
More informationCOPYRIGHTED MATERIAL INDEX
abdominal muscles anatomy, 21 23 breathing and, 26, 30 exercises, 64 67 external oblique, 21, 23, 64 importance of strong, 63 internal oblique, 22, 23, 64 rectus abdominis, 22, 23, 64 stretching, 68 69
More information2012 2012 www.golf www.golf-fitness-and-training-tips.com In terms of the golf swing, there are a few keys areas that you need to target in order to help increase power and club head speed. Some areas
More informationLEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.
No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you
More informationACL Injury: Exercises to Do Before Treatment
To print: Use your web browser's print feature. Close this window after printing. ACL Injury: Exercises to Do Before Treatment Table of Contents ACL Injury: Exercises to Do Before Treatment Appendix Topic
More informationEvaluating the Athlete Questionnaire
Evaluating the Athlete Questionnaire Prior to developing the strength and conditioning training plan the coach should first evaluate factors from the athlete s questionnaire that may impact the strength
More informationBiceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points
Biceps Curl Muscle Focus: Biceps Stand tall with feet shoulder-width apart, invisible dumbbells at hips Curl both invisible dumbbells up toward shoulders Lower arms and repeat You do < 12 Reps = 500 Body
More informationWarm-Up and Stretching Exercises
Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed
More informationGENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be
More informationGymnastics. 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) Website: philip-bayliss.com
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Gymnastics Gymnastics' start in history is a little hazy. It is believed that some forms of tumbling, jumping
More informationStretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
More informationLying Front Deltoid Stretch Instructions >>>CLICK HERE<<<
Lying Front Deltoid Stretch Instructions Apr 18, 2015. Muscles Targeted: Lying dumbbell curls, also known as lying supine lying dumbbell curls are the brachioradialis (forearms) and the front deltoids
More informationTotal Hip Replacement Rehabilitation: Progression and Restrictions
Total Hip Replacement Rehabilitation: Progression and Restrictions The success of total hip replacement (THR) is a result of predictable pain relief, improvements in quality of life, and restoration of
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationOffseason Training: Warm Up Manual
Offseason Training: Warm Up Manual Warm ups have the ability to greatly enhance an athlete s ability to perform in the workout. Although a problem exists where athletes take their warm ups too far, such
More informationSPORTS INJURIES IN CYCLING. dr. Luthfi Hidayat, Sp. OT (K)
SPORTS INJURIES IN CYCLING dr. Luthfi Hidayat, Sp. OT (K) But, injury can happen Acute traumatic injuries due to fall Overuse injuries develop gradually overtime (due to repeated movement patterns or
More informationSUBMARINE SERIES - LEVEL 3
SUBMARINE SERIES - LEVEL 3 Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels
More informationStable Lower Body A (60 min)
Stable Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,
More informationInspireFT1_flipchart:MP-9150flipchart.qxd 19/05/ :44 Página 1
InspireFT1_flipchart:MP-9150flipchart.qxd 19/05/2009 11:44 Página 1 e x e r c i s e m a n u a l InspireFT1_flipchart:MP-9150flipchart.qxd 19/05/2009 11:44 Página 2 Inspire s FT1 for functional training
More informationRunner s Injury Prevention Program
Runner s Injury Prevention Program www.healthfitchiro.com Comprehensive Running Analysis Report Health-Fit Chiropractic & Sports Medicine Kevin M. Christie D.C. CSCS Report Summary (Phase 1) Dear Janet,
More informationIFA Trainer Certification Test Answer Form
IFA Trainer Certification Test Answer Form In order to receive your certification card, take the following test and mail this single page answer sheet in with your check or money order in US funds. Or
More informationCENTER FOR ORTHOPAEDICS AND SPINE CARE PHYSICAL THERAPY PROTOCOL ACUTE PROXIMAL HAMSTRING TENDON REPAIR BENJAMIN J. DAVIS, MD
Weeks 0-6 Goal: 1) Protection of the surgical repair Precautions: 1) Non-weight bearing with crutches for 6 weeks with foot flat or with knee Knee flexed to 90 degrees with sitting 2) No active hamstring
More informationBack Health and Safety
Back Health and Safety Your back is at work every minute of every day, whether you are awake or asleep, active or quiet. Over time the effects of poor posture, bad body mechanics, physical deconditioning
More informationStable Lower Body B (60 min)
Stable Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,
More informationStrong Lower Body A (60 min)
Strong Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up 16 60 Lateral Band Walk (Straight, Ankle) 20 ea 60 Hip
More informationSelf Massage. 10 Exercises, Duration: 14 mins. 90/90 Breathing Position
Self Massage 0 Exercises, Duration: 4 mins 90/90 Breathing Position sets mins, 40 seconds Begin in the supine posture by positioning yourself face up so that your back is on the floor with the feet on
More informationCertified Personal Trainer Re-Certification Manual
Certified Personal Trainer Re-Certification Manual Section II 1 Anatomy & Physiology Terms Anatomy and physiology are closely related fields of study: anatomy is the study of form, and physiology is the
More informationPerform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed.
Session 1 Details Cardio - Choose one of the following Elliptical Slow to Moderate Cardio Intervals (1) Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed. Treadmill
More informationWinter is nature's way of saying, Up yours. ~Robert Byrne
Volume 2, Issue 8 WINTER SPORTS SPECIAL ISSUE Winter is nature's way of saying, Up yours. ~Robert Byrne What better way to get back at nature than to enjoy it. Jump right into winter. Go out and enjoy
More information#TEAMIVANKA TRAINING PLAN
JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to
More information1. LAT PULL-BACK 2. LAT PULL-FRONT (LATISSIMUS DORSI-POSTERIOR DELTOIDS BICEPS-
1. LAT PULL-BACK (LATISSIMUS DORSI-POSTERIOR DELTOIDS BICEPS- BRACHIALIS) FIT LAT BAR TO HIGH PULLEY AND ROLL PADS TO TOP HOLE. GRIP HANDLES, PULL DOWN AND SIT FORWARD WITH THIGHS UNDER ROLL PADS. ARCH
More informationFlexibility Training Concepts
Flexibility Training Concepts The normal extensibility of all soft tissues that allow the full range of motion of a joint. Flexibility The combination of flexibility and the nervous system's ability to
More informationLumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
More informationIntermediate: Lift the elbows off the floor for added difficulty.
Core Stability Please Note: The postures, techniques, and exercises contained on this web site are solely for the use of patients of our clinic who have been given a prescription to do them. Unauthorized
More informationTrigger Point Management
Trigger Point Management What is a Trigger Point (TrP)? Ø A trigger point is a hyperirritable spot located in a taut band of skeletal muscle. They may form following a sudden trauma or may develop on a
More informationStrength Training Routine
Challenging your muscles with strength training exercises two or three times each week is all that is required to improve endurance, strength, and tone of your muscles while gaining you several long term
More informationPosture and balance. Center of gravity. Dynamic nature of center of gravity. John Milton BIO-39 November 7, 2017
Posture and balance John Milton BIO-39 November 7, 2017 Center of gravity The center of gravity (COG) of the human body lies approximately at the level of the second sacral vertebrae (S2), anterior to
More informationSTRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program
Core Home Exercise Program Seth L. Sherman, M.D. Tamara L. Young, ATC, OTC, M.Ed Department of Sports Medicine STRETCHING Low Back Rotation While lying on your back with both of your knees bent. Rotate
More informationKnee Home Exercise Program Clayton W. Nuelle, MD RANGE OF MOTION
Knee Home Exercise Program Clayton W. Nuelle, MD RANGE OF MOTION Heel Prop/Quad Isometric While lying flat on a table with knee straight, place heel on a rolled towel. Heel must be high enough so that
More informationFitness and Wellness 12th Edition Hoeger TEST BANK Full download at:
Fitness and Wellness 12th Edition Hoeger TEST BANK Full download at: https://testbankreal.com/download/fitness-wellness-12th-edition-hoeger-testbank/ Fitness and Wellness 12th Edition Hoeger SOLUTIONS
More informationEx Fix Rehab Phase II Strengthening
Perform repetitions of each exercise, twice daily. Increase to repetitions. Ankle Pumps: With leg resting on bed and knee straight, slowly pump ankle up and down as far as possible. Quad sets: Tighten
More informationFor maximum benefit at minimum injury risk, the body needs to rest and recover. Rest for at least one day between workouts.
FB Exercise Guide The FB 30X3 Total Fitness workout makes strength training easy. Here are some easy-to-follow instructions and photos to help you get started with a basic workout. The ten basic exercises
More informationStretching. Back (Latissimus dorsi) "Chicken Wings" Chest (Pec. major + Ant. deltoid) "Superman" Method: Method: 1) Stand tall and maintain proper
Chest (Pec. major + Ant. deltoid) "Chicken Wings" Back (Latissimus dorsi) "Superman" 1) Stand tall and maintain proper 1) Reach hands overhead and lumbar curve. grasp one wrist. 2) Place palms on lower
More informationS.A.F.E. Elements of Technique. S.A.F.E. is an acronym for strength, alignment, flexibility, and STRENGTH ALIGNMENT FLEXIBILITY ENDURANCE
Elements of Technique S.A.F.E. S.A.F.E. is an acronym for strength, alignment, flexibility, and endurance. These are all elements that are innate in the study of dance. STRENGTH The amount of control and
More informationDeveloped by: Physiotherapy Department Surrey Memorial Hospital. Printshop #
Developed by: Physiotherapy Department Surrey Memorial Hospital Printshop # 255171 The following exercises are intended for you to continue at home. Your physiotherapist will teach and mark the exercises
More informationth Maccabiah Games Handbook Australian Swim Team Information Pack
SELF CARE/RECOVERY STRETCHING: Stretching is a vitally important part of the conditioning aspect of your training. Stretching helps in the recovery of muscles. It lengthens and realigns shortened muscle
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationWeight Lifting Vocabulary List
1) set a sequence of one or more complete performances of a movement, or rep done as a unit with minimal or no pause in between. When you pick up a barbell, curl it ten times, and then put it down, that
More informationSTEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
More informationFitness Theory Exam Review
- 1 - Fitness Theory Exam Review 1. Identify the risk factors for cardio-vascular disease Controllable Uncontrollable 2. What health improvements could be made by being physically active? 3. What behaviours
More information