Effectively Preparing Clients for Today’s Functional ... · Effectively Preparing Clients for...
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© 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: Any exercise that improves your ability to perform Activities of Daily Living, work, and/or your chosen sport or recreational activities. Base of Support / Center of Gravity As conditioning improves, individuals should be able to maintain their center of gravity over progressively less base of support. Optimal Function Maintains Optimal Structure The CHEK Success Formula What does your client need? 4 Doctors & 6 Foundation Principles: Yin: Nutrition, hydration, sleep Yang: Breathing, thinking and movement. • FLEXIBILITY: Restores both structural, and energetic balance; increases strength quickly in most people due to enhanced motor unit activation. • STABILITY: Ensures joint stability and optimal energy flow/attenuation. Begins with stretching and joint mobilization! • STRENGTH: Increases contractility/tension/work capacity; damaging to those with structural imbalances! • POWER: Work capacity relative to time. High intensity/speed training. Dangerous to those without previous stages of development effectively completed! 4 Doctors Dr. Happiness – Your dream, goal or objective Dr. Diet Dr. Quiet Dr. Movement What is your dream? • 4 Doctor core values are essential to guide/manage one’s use of energy/resources. • Without a specific goal and core values to guide self-awareness, exercise tactics often reflect one’s lack of self-management and self-awareness, which invites injury in functional exercise environments!
Transcript of Effectively Preparing Clients for Today’s Functional ... · Effectively Preparing Clients for...
© 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!
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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.
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Physiological Load Assessment
AnatomyofExercisePrescriptionExercise and Stress Catabolicvs.AnabolicPosture,ExerciseandEnergyDistribution HowStressedAreYou??Ref:HowtoEat,MoveandBeHealthy!byPaulChek
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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
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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
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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
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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 [email protected]
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