Secrets, Shortcuts & Hacks

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No shortcuts! Success B4 Work

Exercise

Movement

Skill

Motor Learning Movement Progressions

Rolling Over Sitting up

Army crawling Crawling Cruising Walking Climbing

Exercise is Movement

Movement is a Skill

Skilled movement - reflexive

HingeSquatLungePushPull

Rotate

Foundational Patterns of Movement

Lunge

Push

Rotation

Pull

Squat Stability-Mobility Relationships

Foot: Mobile - stable Ankle: Mobile Knee: Stable Hip Mobile

Lumbar spine: Stable Thoracic spine: Mobile

Scapula-Thoracic: Stable Gleno-Humeral: Mobile

Mobility, Balance & Coordination

CNS Proprioception - response

Muscle - extensibility (force) Joint - ROM

Center of mass / BoS

Hip Mobility

Lumbar Stability T-Spine Mobility

Hack: Movment prep / dynamic warm-up -

Use a consistent warm-up sequence to focus on hip & T-spine mobility combined with lumbar

stability

2 Ways a Muscle can Function:CognitivelyConscious thought

Reflexively Subconscious reaction

All three systems MUST work together

Skeletal system Structure

Nervous system (OS)

Integrated Biomechanics

“The muscle-bone concept presented in standard anatomical description gives a purely mechanical model of movement. It separates movement into discrete functions, failing to give a picture of the seamless integration seen in a living body. When one part moves, the body as a whole responds. Functionally, the only tissue that can mediate such responsiveness is the connective tissue.” Schultz, Feitis – THE ENDLESS WEB

Gluteus Medius The Gluteus Medius decelerates pelvis-on-femur adduction

Important for maintaining stability and balance on a single-leg (during the mid-stance phase of the gait cycle)

Hamstring ComplexThe Hamstrings as a knee extensor:

Foot fixed on ground: The hamstrings create a posterior slide of the tibia as the opposite leg cycles through swing phase

Note the attachments of the hamstrings to the medial and lateral borders of the

tibia

Hip Flexion/Extension of Adductors

Depending on the position and the moment arm of the femur, the adductors will flex and extend the hip in closed-chain activities

Soleus—Knee Extension

FacilitateTri-planar loading

Tri-planar unloading

Mobility + Stability

Hack: Understand how muscles truly function to

design exercise programs that help clients look and move better!

More muscles burn more calories!

Anatomy Trains: Superficial Back Line

Anatomy Trains: Back Functional Line

Anatomy Trains: Superficial Front line

Anatomy Trains: Lateral Line

Foundational Patterns of Movement

Lunge

Push

Rotation

Pull

Squat

Lunge

Pull

Rotation

Squat

Push

Hack: Train movement patterns, not muscle

groups! The body is made to move as an

integrated system, NOT a series of isolated parts!

Rationale: “Train movement, not muscle.”

Gambetta, Vern

Move better, move more often. -Gray Cook Improve movement skill

Confidence Strength

Coordinated reflexes

Hacking the squat

High plank - walk back with hands Press feet into floor to stand up!

Band, cable or partner as counter-balance

Hacking the Lunge

Develop single leg strength!

Single leg glute bridge Step-up

Hacking the Lunge

Use the hand to engage hip!

Creates automatic hip flexion

Hacking the Push-up

Hip hinge - knee tap plank Develop pushing muscles in upper arms & shoulders

Overhead carry - develop shoulder strength

Overhead Carry - Dynamic Stability

Hacking the Pull

Single arm - Requires spinal muscles to

create stability.

Hacking Rotation

Shoulders & hips Counter-rotate

How Working Out Works✓ Imposed physical stress - A✓ Adaptation - B ✓ Accommodation - C

General Adaptation Syndrome Selye

A: 2-3 wks

B: 4-12 wks

C: 12+ wks

Mechanical or Metabolic

Mechanical: StructureMetabolic: Energy storage

Mechanical Metabolic

Heavy loadsFiber damage

FatigueDeplete energy

1st Things 1st Desired outcome - Needs Analysis - Planning - Program

Force production

Strength: F = MA Tension, sliding filament

MF > RF Motor unit recruitment

Intramuscular coordination Intermuscular coordination

Magnitude of force production

Power: F = MA Elastic tissues, CNS

Fibers - isometric Rate coding

Tissue tolerance - resiliency

Expend Energy 5 calories !1 L O2

Increase O2 consumption / utilizationIncrease energy expenditure

Weight loss/management

Adipose tissue - burns 2.0 kcal/lbs./dayMuscle tissue - ~ 4.5 - 7.0 kcal per pound per day

As exercise intensity continues to increase from VT1 to VT2:

1) Cho usage for fuel continues to increase (as fat use decreases)2) Blood lactate / CO2 increases3) Breathing rate increases to remove CO2

VT2 is reached when speech becomes limited to single words

VE (liters/minute)

Work Intensity

VT1

VT2 (> lactate)

Sodium bicarbonate - buffer, help lower pHAcidosis/H++ ! T/GH

Physiological responses

3-Zone Training Model

Zone 1 Zone 2 Zone 3

VT1 VT2

Zones based on individual metabolic response to exercise

Interval training

Work: Zones 2 or 3

Active recovery: Zone 1 (or passive rest)

Steady-state V. HIITCatabolic V. Anabolic

Type I fiber optimize O2 utilization Mechanical – repair damaged muscle fibers

Metabolic - replace spent energy

3 Day ‘Split’

Day Stimulus 1 Force Production

(strength or power) High Stress

2 Core Training – Unloaded Bodyweight movement, yoga, Pilates

Low-Moderate Stress3 Energy Pathway:

Interval Steady state

Moderate-High Stress4 Off

Low Intensity – Active Recovery

Day WorkoutMon. Strength - dumbbell circuit

6-8RMTues. TRX Workout

Wed. Indoor CyclingHIIT

Thurs.* Strength - group workout

Fri.* Yoga

Sat.* Strength - group workoutHIIT conditioning

Sun. Low intensity SS orREST

* - ask about plans for night

Thank you!

www.petemccallfitness.com pete@petemccallfitness.com

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