Exercise Options where does function fit

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Exercise Options where does function fit?

• delivered by
• Ben Wilde

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Aims

• This session aims to review the definition of,
  and need for functional training. It reviews
  why, how and when functional challenge might be
  added to programmes to meet specific goals
• We will consider whether so-called
  non-functional exercises are still relevant for
  in sports conditioning
• Please ask questions whenever they crop up

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Overview

• Good technique in a sporting context involves
  applying optimal movement ability in order to
  accomplish a particular task effectively. E.g. an
  sportsperson who demonstrates sound technical
  ability while running is getting from point A to
  point B in an effective manner.
• Technical ability in a sport is typically one
  underlying measure of potential success.
• Many good athletes are often not technically
  sound.
• This relates to sport specific skills but also
  extends into general athletic development and the
  enhancement of general movement abilities.

• The crux of athletic development is that,
• before we create a specialist, we must
• first develop competency in both basic
• and advanced movement abilities.

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What is Functional?
Traditional, isolated, stabilised training ?
? Optimal Muscular Adaptations
Functional, unstable training ?
? Optimal Neural Adaptations
It is absolutely fundamental that we understand
that listing exercises as functional or
non-functional does not help in programming
rather, it is a continuum and exercises can be
more or less functional by degrees
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6 Point Model of Definition

• 1. Function prepares people to do what they
  want to (in their own terms)
• 1) 3-D Movements
• 2) Movement vs. Muscles (kinetic chain)
• 3) Body Gravity Orientation
• 4) Stabilization Static vs. Motion
• 5) Neural Challenge
• 6) Movement mechanics
• 7) The Rolf Harris approach!

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Functional Continuum
It is crucial to understand that this continuum
is graduated along its entire length e.g.
Machine Chest Press ? User defined path
? Bilateral Movement ? Iso-lateral Movement
? Without seat ? Double arm cable press
? Single arm cable press ? Push pull, ?, ?, ?

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Function of the Nervous System
Information sent to the CNS from the sensory
neurons Sensory function
Key Point These functions work together to
establish motor programmes
Information processed by the CNS Integrative
function
Appropriate response relayed to motor neurons for
muscular/ skeletal action Motor function
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Nervous System Its importance
Quality sensory function is vital as good
input from the sensory receptors allows effective
processing and subsequent motor
responses. Conversely, inaccurate input from
the sensory receptors can result in poor
interpretation and motor responses.
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Nervous System Motor learning
Uncoordinated/ have to think about skill
Cognitive stage
Cognitive stage may need more
external (augmented) feedback e.g. visual,
verbal or knowledge of performance
Autonomous stage can rely more on internal
(inherent) feedback from body through kinesthetic
awareness from proprioceptors
Starting to become more coordinated Associative
stage
Automatic/ co-ordinated/ less conscious effort
Autonomous stage
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Nervous System Proprioceptors

• To improve kinetic chain function there needs to
  be adequate challenge the proprioceptors.
• 3 primary types of proprioceptors
• Joint receptors detect joint angle changes
• Stretch Reflex at muscle spindles
• Golgi tendon organs facilitate greater muscle
  length
• Such proprioceptors provide the sensory input
  which is responded to by the CNS and therefore
  motor function taking into account the
  circumstance, hence are vital for efficient/
  appropriate movement.

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Muscular System

• Muscles can be divided into deep, middle and
  outer. They work together to provide appropriate
  stability and mobility for various areas of the
  body.
• These muscles can also be referred to as
• Layer 1 muscles - Deep segmental
• Layer 2 muscles - Torso Stabilisers
• Layer 3 muscles - Outer unit
• Programming solely for Layer 3 muscles may
  increase the risk of injury.

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Layer 1 muscles - Deep segmental

• Control (stabilization) of the accessory
  movements (sliding, bending, rotation) in the
  spine are
• dependent on
• Intervertebral discs
• Spinal ligaments
• Small intervertebral
• muscle groups

Interspinales
Rotatores (Transversospinalis)
Intertransverse ligaments
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Proproiceptive Training

• Optimal alignment of joints is developed through
  good balance based on accurate awareness of body
  position
• Such exercises can be progressed by
• Decreasing the base of support
• Increasing the time held (under tension)
• E.g.s
• Sitting on stability ball with 1 foot off the
  ground
• Sitting on stability ball with 1 foot off the
  ground and the supporting foot on a small ball
• Kneeling on a stability ball with hands in
  contact
• Kneeling on a stability ball, no hands in
  contact

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Torso Stabilisers Static stability

• Static stability exercises can challenge the
  torso stabilisers to maintain a position in
  relation to other movement patterns
• For example
• 1 leg standing
• Cobra Extension
• 3 point box

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Layer 3 - Outer Unit Dynamic stability

• Dynamic Stability is the ability to maintain all
  body segments in good alignment during movement.
• This ability to keep joints in optimal alignment
  during movement, maximises the efficiency of
  movement and minimises the risk of injury.
• Therefore optimal movement needs the effective
  function of the torso stabilisers and their
  integration with the outer unit (re. timing,
  level of contraction, etc.)

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Layer 3 - Outer Unit Dynamic stability

• It has been suggested that correct torso
  stabilisation is the foundation for all movement
  because it allows optimal alignment of the
  lumbo-pelvic, hip sections
• Effective torso stabilisation can be deemed a
  pre-requisite for other exercises to be safely
  performed.

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Primary Movement Patterns

• Single leg
• Rotate
• Bend
• Squat
• Push
• Pull

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Progressions

• Guidelines for introducing functional
  exercises
• Simple ?? Complex Movements
• Light ?? Heavy Weight
• Slow ?? Fast Movements
• Stable ?? Unstable Movements

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Key Point Functional Programming

• Based on preparing people to do what they want
  to
• Assess their ability to stabilise torso
  statically
• Assess/ progress onto their ability to stabilise
  
• torso during movement
• Progress onto train movement (layer 3 muscles)
• Progress onto Measure movement

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Progressions related to Deep Segmental? Torso
Stabilisers ? Outer Unit

• Single Leg
• 1 leg standing ? Clock Squats ? 3D Lunge
• Rotate
• 3 Point Box ? Supine Sway ? Wood Chop
• Bend
• Cobra Extension ? Ball Hip Extension ? Single Arm
  Deadlift

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Summary Movement Based Exercise

• The body moves in all 3 movement planes yet
  typically in a gym environment movements are
  predominantly in the sagittal plane
• Traditional isolation training may not
  significantly develop the neuro-muscular
  synchronisation necessary to further improve
  function
• Preparation for such complex exercises must be
  progressive as a general rule add 1 or 2 at a
  time per session/ programme change
• Such training may reduce risk of injury by
  optimally dissipating forces created while
  applying muscular force

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Are so-called non-functional exercises still
relevant?
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What is Functional?
Traditional, isolated, stabilised training ?
? Optimal Muscular Adaptations ?
Maximal increases in
LBM (1lb 35-50 kcal per day)
Functional, unstable training ?
? Optimal Neural Adaptations ? Integrated into
kinetic chain skeletal, nervous muscular
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Concluding Summary

• Assess their ability to stabilise torso
  statically
• Begin with stablised training (if appropriate)
  include static stabilisation
• Progress onto challenges to stabilise torso
  during movement
• Progress onto train movement (layer 3 muscles)
• Progress onto measure movement
• Include CV exercise (if appropriate)

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References

• Coyle, Edward F. (1998) Fat metabolism during
  exercise. Sports Science Exchange Vol. 8
• Edgerton, VR., Wolf, SL., Levendowski, DJ., Roy,
  RR. (1996) Theoretical basis for patterning EMG
  amplitudes to assess muscle dysfunction. Medical
  Science in Sports and Exercise 28 744-51.
• Haynes, W. 2003. New strategies in the treatment
  and rehabilitation of the lumbar spine. Journal
  of Bodywork and Movement Therapies, 7(2),
  117-130.
• Liebenson, C. (2002) Functional reactivation for
  neck pain patients. Journal of Bodywork and
  Movement Therapies 6 59-66.
• Luttgens, K., Wells, K (1982) Kinesiology
  Scientific Basis of Human Movement. Philadelphia,
  PA Saunders College Publishing.
• McGill, S. (2002) Low Back Disorders
• Mole, P.A. (1996) Daily exercise enhances fat
  utilization and maintains metabolic rate during
  severe energy restrictions in humans. Sports
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• Mole, P.A. (1997) Exercise and the fat balancing
  act. ACSM Health and Fitness Journal. May/June
• Siff, M.C. (2003) Facts and Fallacies of Fitness
• Siff, M.C. (2003) Supertraining, Int. Denver, USA
  
• Sahrmann, S. (2002) Diagnosis and Treatment of
  Movement Impairment Syndromes. St. Louis, MO
  Mosby
• Schmidt, R. (1988) Motor Control and Learning. A
  Behavioral Emphasis. Champaign, IL Human
  Kinetics Publishers, Inc.

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ben.wilde_at_email.com 07843 412 765