© CHEK Institute, 2001-2019 1

Effectively Preparing Clients for Today’s Functional Exercise Approaches

Presented by Carl Weston, CHEK Faculty Session Sponsored by CHEK Institute

What is Functional Exercise? Definition:AnyexercisethatimprovesyourabilitytoperformActivitiesofDailyLiving,work,and/oryourchosensportorrecreationalactivities.BaseofSupport/CenterofGravityAsconditioningimproves,individualsshouldbeabletomaintaintheircenterofgravityoverprogressivelylessbaseofsupport.OptimalFunctionMaintainsOptimalStructureThe CHEK Success Formula Whatdoesyourclientneed?4Doctors&6FoundationPrinciples:Yin:Nutrition,hydration,sleepYang:Breathing,thinkingandmovement.

• FLEXIBILITY:Restoresbothstructural,andenergeticbalance;increasesstrengthquicklyinmostpeopleduetoenhancedmotorunitactivation.

• STABILITY:Ensuresjointstabilityandoptimalenergyflow/attenuation.Beginswithstretchingandjointmobilization!

• STRENGTH:Increasescontractility/tension/workcapacity;damagingtothosewithstructuralimbalances!

• POWER:Workcapacityrelativetotime.Highintensity/speedtraining.Dangeroustothosewithoutpreviousstagesofdevelopmenteffectivelycompleted!

4 Doctors Dr.Happiness–Yourdream,goalorobjectiveDr.DietDr.QuietDr.MovementWhatisyourdream?

• 4Doctorcorevaluesareessentialtoguide/manageone’suseofenergy/resources.• Withoutaspecificgoalandcorevaluestoguideself-awareness,exercisetactics

oftenreflectone’slackofself-managementandself-awareness,whichinvitesinjuryinfunctionalexerciseenvironments!

Effectively Preparing Clients for Today’s Functional Exercise Approaches Carl Weston

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6 Foundation Principles Nutrition,Hydration,Sleep–Breathing,Thinking,Movement Howmuchdistressisbeingcreatedbypoor4Doctorself-management?Whatisyour/client’scapacity/needforexercise?Breathing Theaveragepersonbreathes25,900timesdaily.BreathingBasics:

• Inhalethroughnose• First2/3rdsbellyexpansion• Last1/3rdchestexpansion• 3planesofexpansion:

– Longitudinally– Anterior-posterior– Laterally(lowerribs)

How’sYourBreathing?

SYMPTOM P = 1 SYMPTOM P =

1 SYMPTOM P = 1

Fatigue Feelingsofpanic/lossofcontrol

Vividdreamsornightmares

Muscleaches/pains Gastricreflux/nausea

‘Electricshock’feeling

Sighing&yawning Pinsandneedles Foggyhead

Poorconcentration Badbreath Temperaturechanges

Headaches Bloating Irritablecough

Insomnia Flatulence Racingheart

Chestpain/tightness Anxiety Chestmovesbeforetummyoninhalation

Dizziness Eyestrain Shortnessofbreath

BreathingandMovement

• Trythrowingaballwhileinhaling!• Tryvariouspushingexercisesandexperimentwithinhalingvs.exhalingwhile

applyingforce.• Trypickingupaheavyobjectandcompareinhalationvs.exhalationforstabilityand

efficiency.

Work-InCriteria:1. Noelevationofrespiratoryrate.2. Noelevationofheartrate.3. Candoonfullstomach.4. Tonguestaysmoist.

Effectively Preparing Clients for Today’s Functional Exercise Approaches Carl Weston

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Physiological Load Assessment

AnatomyofExercisePrescriptionExercise and Stress Catabolicvs.AnabolicPosture,ExerciseandEnergyDistribution HowStressedAreYou??Ref:HowtoEat,MoveandBeHealthy!byPaulChek

Effectively Preparing Clients for Today’s Functional Exercise Approaches Carl Weston

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Red=Caution!Work-In:NoelevationorHR,RR,tonguemoist,comfortabletodoonfullstomachYellow=Exerciseintensityshouldnotexceedwhatallowsnormalbreathingwhileperformingmovement;16-30reps/set.Green=Canfreelychoosecatabolicexercisesbasedonindividualneeds,abilitiesandconditioninglevelFlexibility and Structural Balance – Tuning Thebody“IS”thebrain&mindIsembodied!LENGTHENTOSTRENGTHEN!

Posture and Stability • Staticposture• Dynamicposture• Innerunitisolation&activation• Inner/outerunitintegration

Effectively Preparing Clients for Today’s Functional Exercise Approaches Carl Weston

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DefinitionsofPosture• Thepositionofthelimbsorcarriageofthebodyasawhole-

Stedman’sMedicalElectronicDictionary• Idealpostureisthepositionfromwhichthemusculoskeletal

systemfunctionsmostefficiently-MosheFeldenkraisPoorPosturalAlignmentReduces:

• Functionalstability• Movementefficiency

– Rotation!• Jointhealth• Musclebalance

– Musclehealth• Circulation:blood,lymph,axoplasmicflow,andchi• Visceralfunction;peristalsisoftenbecomesaberrant• Respiratoryexchange• Cognitiveperformance• Athleteperformanceandlongevity!

StaticStability(posture)“Thepositionfromwhichmovementbeginsandends”TheOverheadSquatTestDynamicStabilityThemaintenanceofanoptimalinstantaneousaxisofrotationinanyspace-timecombination. Static/tonic&dynamic/phasicposturalinteractionPostureandRotationRotationistheprimarymovementofthespine;flexion,extensionandside-bendingareallfunctionallylinkedtorotation.RCFactorYoucan’tfireacannonfromacanoe

• Staticanddynamicstabilityareprerequisitestosuccessandconsistencyinmostanyexerciseorsportsenvironment.

• Staticanddynamicposturalstabilityprovidethefoundationfordevelopingstrength,power,andbiomotorabilities.

CentralGenerationofStabilization

Effectively Preparing Clients for Today’s Functional Exercise Approaches Carl Weston

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Isolation to Integration RhythmicStabilizationFunctionallyIntegratedStabilityTraining-C.R.A.CTrainingInfantDevelopment

ForceGenerationRatingCoreDemandIntegratedStrengthDevelopment

BiomotorCo-dependence–NeedsAnalysis• Strength• Endurance• Flexibility• Coordination

• Balance• Agility• Speed• Power

Exercise Selection GeneralMotorPrograms

• Throwing:Lunge-Twist-Push• Golf:Twist-Bend-Gait

PrimalPattern®Movements–Descending Ascending

ProgressingRotationalStrengthL/RIntegration-IntegratedStrengthening

FIRST ASCENT

SECOND ASCENT

THIRD ASCENT

1 leg squat Balance board squat

Squat on Swiss Ball

Walking lunge Jumping lunge Wobble board lunge

Bend one leg Bend on move Bend and generate/receive

force

THIRD DESCENT

SECOND DESCENT

FIRST DESCENT

PRIMAL PATTERN

SB Wall Squat Squat: 2 pole support

Squat – 1 pole support

SQUAT Smith

Machine lunge Lunge with 2 arm support

Lunge with pole - single

arm hold

LUNGE

Bend from seated

Bend from knees

Support by spotter

BEND

Effectively Preparing Clients for Today’s Functional Exercise Approaches Carl Weston

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Sport Specific/Power Development • Anymovementthatcanbecompletedwithin<1secondisconsideredpower

training.• Forcestonotriseexponentiallywhenliftingweightedobjects!• Eccentricloadingprecautions.• Powertrainingshouldintegratetheupperextremitywiththestrongerlegsand

torso• Thetailshouldnotwagthedog!

CoreConditioningL/RIntegration-IntegratedPowerTrainingFINDTHEEDGE…!-SportSpecific&NeurologicalDevelopmentConclusion

• Thereisasciencetoeffectivelydevelopinganyindividual’sathleticism.• Thebodycannotbemorefunctionalontheoutsidethanitisontheinside!• Withoutskillfulassessmentandprogression,short-termgainsfrequentlybecome

long-termpains!• CHEKHolisticLifestyleCoaches,CHEKPractitioners,GolfBiomechanics,andTennis

Biomechanic’sprogramsofferyoualltheassessment,corrective,andperformancedevelopmentskillsyouneedtoworkwithanyonefromtheelderlytotheworld’sgreatestathletes!

Key References 1. Chek,Paul.MovementThatMatters.Vista,CA:ACHEKInstitutePublication,1999.2. Chek,Paul.AdvancedProgramDesign,(CorrespondenceCourse).Vista,CA:ACHEK

InstitutePublication,1998.3. Chek,Paul.HowtoEat,MoveandBeHealthy!SanDiego,CA:ACHEKInstitute

Publication,2004.4. Chek,Paul.TheGolfBiomechanic’sManual:WholeinOneGolfConditioning,3rdedition.

SanDiego,CA:ACHEKInstitutePublication,2008.5. Brandon,LeighandChek,Paul.TheTennisBiomechanic’sManual:TheGrandSlam

ApproachtoConditioning.SanDiego,CA:ACHEKInstitutePublication,2015.

www.chekinstitute.com info@chekinstitute.com

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