BIOMECHANICS & PROGRAM DESIGNRectus Femoris Stabilizers LPHC Stabilizers Antagonist Gluteus Maximus...

BIOMECHANICS &

PROGRAM DESIGN

TOPICS:

▪ MUSCLES

▪ JOINT ACTIONS

▪ BIOMECHANICS THE OPT MODEL

▪ PROGRAM DESIGN (START)

▪ PROGRAM DESIGN (STABILIZATION)

▪ PROGRAM DESIGN (STRENGTH)

▪ PROGRAM DESIGN (POWER)

▪ THE OPT MODEL & SPECIFIC GOALS

▪ TRAINING MODALITIES

▪ SPECIAL POPULATIONS

▪ GROUP FITNESS PROGRAMMING

BLUE SECTION

Sub-Topics:

▪ Gluteal muscles

▪ Hip complex muscles

TOPIC: BONES AND MUSCLES

BIOMECHANICS &

PROGRAM DESIGN

GLUTEAL MUSCLES

A. Gluteus Maximus

A. Origin: Pelvis, posterior side of sacrum and coccyx | Inserts: Superior femur

B. Isolated Function: Concentrically accelerates hip extension and external rotation

C. Integrated Function: Eccentrically decelerates hip flexion and internal rotation; Decelerates tibial

internal rotation via the IT Band; Isometrically stabilizes LPHC

B. Gluteus Medius

A. Origin: Outer surface of the pelvis| Inserts: Lateral surface of Superior femur

B. Isolated Function: (Anterior Fibers )Concentrically accelerates hip adduction and external rotation;

(Posterior Fibers) Concentrically accelerates hip abduction and external rotation

C. Integrated Function: (Anterior Fibers) Eccentrically decelerates hip adduction and external rotation;

(Posterior Fibers) Eccentrically decelerates hip adduction and internal rotation; Isometrically

stabilizes the LPHC

C. Gluteus Minimus

A. Origin: Pelvis | Inserts: Superior femur

B. Isolated Function: Concentrically accelerates hip abduction and internal rotation

C. Integrated Function: Eccentrically decelerates hip adduction and external rotation; Isometrically

stabilizes the LPHC

A

B

C

HIP COMPLEX MUSCLESA. Piriformis

A. Origin: Underside of Sacrum | Inserts: Proximal medial surface of Tibia

B. Isolated Function: Concentrically accelerates hip flexion, external rotation and abduction;

Accelerates knee flexion and internal rotation

C. Integrated Function: Eccentrically decelerates hip extension and internal rotation; Eccentrically

decelerates knee extension and external rotation; Isometrically stabilizes hip , low back & Knee

B. Tensor Fascia Latae (TFL) + Iliotibial Band (IT BAND)

A. Orgin: Outer, anterior pelvis| Inserts: (TFL) Proximal 1/3 of IT Band; (IT Band) lateral knee joint

B. Isolated Function: Concentrically accelerates hip flexion, abduction and internal rotation

C. Integrated Function: Eccentrically decelerates hip extension, adduction and external rotation;

Isometrically stabilizes LPHC

C. Pectineus

A. Orgin: Anterior pelvis | Inserts: Posterior proximal femur

B. Isolated Function: Concentrically accelerates hip adduction, flexion and internal rotation

C. Integrated Function: Eccentrically decelerates hip abduction, extension and internal rotation;


A

B

C

HIP COMPLEX MUSCLESA. Adductor Lognus

A. Orgin: Anterior pelvis| Inserts: Medial femur


C. Integrated Function: Eccentrically decelerates hip abduction, extension external rotation;


B. Adductor Magnus

A. Orgin: Ramus of pelvis | Inserts: Medial femur

B. Isolated Function: Concentrically accelerates hip adduction, flexion and internal rotation;

(posterior fibers) accelerate hip extension and external rotation


(posterior fibers) decelerate flexion and external rotation; Isometrically stabilizes LPHC

C. Adductor Brevis

A. Orgin: Anterior pelvis Inserts: Proximal medial femur




A

C

B

HIP COMPLEX MUSCLES

A. Gracilis

A. Orgin: Anterior pubis| Inserts: Proximal medial tibia

B. Isolated Function: Concentrically accelerates hip adduction, flexion and

internal rotation; Assists in tibial internal rotation

C. Integrated Function: Eccentrically decelerates hip abduction, extension and

external rotation; Isometrically stabilizes the LPHC

B. Sartorius

A. Orgin: Anterior pelvis| Inserts: Proximal medial tibia

B. Isolated Function: Concentrically accelerates hip flexion, external rotation and

abduction; Concentrically accelerates knee flexion and internal rotation

C. Integrated Function: Eccentrically decelerates hip extension and internal

rotation; Eccentrically decelerates knee extension and external rotation;

Isometrically stabilizes the LPHC and Knee

A

B

HIP COMPLEX MUSCLES

A. Psoas

A. Orgin: Last thoracic and all lumbar vertebrae| Inserts: Superior

femur

B. Isolated Function: Concentrically accelerates hip flexion and

external rotation; Extends and rotates lumbar spine

C. Integrated Function: Eccentrically decelerates hip internal rotation;

decelerates hip extension; Isometrically stabilizes LPHC

B. Iliacus

A. Orgin: Superior inside of Pelvis | Inserts: Superior femur

B. Isolated Function: Concentrically accelerates hip flexion and

external rotation

C. Integrated Function: Eccentrically decelerates hip extension and

internal rotation; Isometrically stabilizes the LPHC

A

B

Sub-Topics:

▪ Hip flexion

▪ Hip extension

▪ Hip adduction

▪ Hip abduction

▪ Hip external rotation

▪ Hip internal rotation

TOPIC: HIP JOINT ACTIONS

BIOMECHANICS &

PROGRAM DESIGN

HIP FLEXION▪ Joint Action

▪ Hip Flexion

▪ Plane of Motion▪ Sagittal

▪ Agonist▪ Psoas & Iliacus

▪ Synergists▪ TFL▪ Sartorius▪ Hip adductors▪ Rectus Femoris

▪ Stabilizers▪ LPHC Stabilizers

▪ Antagonist▪ Gluteus Maximus▪ Hamstrings (Excluding Bicep Femoris Short Head)

▪ Exercises▪ Squat (downward portion)▪ Hanging Leg Raises▪ Sprinting/Marching

HIP EXTENSION▪ Joint Action

▪ Hip Extension

▪ Plane of Motion▪ Sagittal

▪ Agonist▪ Gluteus Maximus

▪ Synergists▪ Hamstrings (Excluding Bicep Femoris Short Head)▪ Piriformis


▪ Antagonist▪ Psoas▪ Iliacus▪ Adductors▪ TFL▪ Rectus Femoris

▪ Exercises▪ Lunges▪ Squats (upward portion)▪ Deadlift

HIP ADDUCTION▪ Joint Action

▪ Hip Adduction

▪ Plane of Motion▪ Frontal

▪ Agonist▪ Adductors

▪ Synergists▪ Adductors

▪ (Each assists in different proportions throughout full range of motion)


▪ Antagonist▪ Gluteus Medius▪ Gluteus Minimus▪ TFL▪ Piriformis

▪ Exercises▪ Banded Leg Adduction▪ Cable Leg Adduction▪ Glide Disc Slide Outs

HIP ABDUCTION▪ Joint Actions

▪ Hip Abduction

▪ Plane of Motion▪ Frontal

▪ Agonist▪ Gluteus Medius

▪ Synergists▪ Gluteus Minimus▪ TFL


▪ Antagonist▪ Adductors

▪ Exercises▪ Banded Abduction▪ Banded Side Steps▪ Cable Abduction

HIP EXTERNAL ROTATION▪ Joint Action

▪ Hip External Rotation

▪ Plane of Motion▪ Transverse

▪ Agonist▪ Gluteus Maximus

▪ Synergists▪ Psoas▪ Iliacus▪ Piriformis▪ Gluteus Minimus▪ Adductors

▪ (Various other adductors with Posterior Attachment Sites)


▪ Antagonist▪ Adductors

▪ (Various other adductors with anterior attachment sites)

▪ Exercise▪ Seated Adduction/Abduction Machine▪ Seated Band Adduction

HIP INTERNAL ROTATION▪ Joint Action

▪ Hip Internal Rotation

▪ Plane of Motion▪ Transverse

▪ Agonist▪ Adductor Magnus (Anterior Fibers)

▪ Synergists▪ Adductors

▪ (Various other adductors with anterior attachment sites)


▪ Antagonist▪ Priformis▪ Psoas▪ Iliacus▪ Gluteus Medius▪ Gluteus Minimus▪ Adductors

▪ (Various other adductors with Posterior Attachment Sites)

▪ Exercises▪ Laying Ball Squeeze (knees bent)▪ Adduction/Abduction Machine

Sub-Topics:

▪ The role of biomechanics

▪ Anatomic position

▪ Anatomical terms

▪ Planes of motion

▪ Terminology

▪ Exercise naming

▪ Muscle action spectrum

▪ Force, torque & levers

▪ The kinetic chain

▪ Integrated muscular systems

▪ Global movement sub-system

TOPIC: BIOMECHANICS

BIOMECHANICS &

PROGRAM DESIGN

THE ROLE OF BIOMECHANICS

▪ Kinesiology and Biomechanics are (2) subdisciplines under the umbrella or human movement analysis

▪ Kenesiology: The study of human movement

▪ Biomechanics: The study of how internal and external forces affect at living body

▪ Internal Force Example: Force produced by muscle contractions

▪ External Force Example: Force produced by gravity on the body

▪ Ground Reaction Force: An equal and opposite external force that is exerted back onto the body by the ground

▪ Qualitative Analysis: Applying principles of proper technique and combining them with observations in order to make an educated evaluation

▪ Quantitative Analysis: Taking physical measurements and making mathmatical computations to reach a conclusion

ANATOMIC POSITION

▪ To ensure universal communication, human

movement terminology requires the use of a

standardized posture as a frame of reference

called the anatomic position

▪ Anatomic Position: Standard posture wherein the

body stands upright with arms beside the trunk, the

palms face forward, and head faces forward

▪ The anatomic position is used as a reference

when discussing anatomic locations, planes of

motion and joint actions

TERMINOLOGY

• Anterior-Posterior Axis: A straight line that cuts through the body from front to back

• Longitudinal Axis: An imaginary long, straight line that cuts through the body from top to bottom

• Triple Flexion: A multi-joint exercise that involves flexion at the hip, knee and ankle• Example: Downward portion of a squat

• Triple Extension: A multi-joint exercise that involves extension at the hip, knee and ankle• Example: Upward portion of a squat

• Static Posture: The starting point from which an individual moves

• Multiplanar: Occurring in more than one plane of motion• Example: Lunge with shoulder press (sagittal and frontal planes)

Triple Extension

Triple Flexion

Anterior-Posterior Axis

LongitudinalAxis

EXERCISE NAMING

• Exercise names should closely represent what is done during the movement• Some exercises have one or more unique names, but

there is no standardized exercise naming criteria• It is the best practice to use a few of the following

descriptors for naming an exercise if there is no unique name associated• Instruction• Plane of motion• Body position• Type of resistance training modality used• Joint action• Primary muscle targeted• Common referred to name

• Example: Alternating Reverse Dumbbell Lunges• Alternating = Instruction• Reverse = Sagittal plane of motion• Dumbbell = Resistance modality used• Lunges = Common exercise name for (unilateral triple

extension)

MUSCLE ACTION SPECTRUM

• Each muscle produces multiple types of contractions and has multiple functions

• Contractions• Isometric activation: The production of an active force when a muscle

develops tension while maintaining a constant length (i.e. trunk muscles during a static plank)

• Active force: Muscle tension that is generated by it’s contractile elements (sarcomere; and proteins actin/myosin)

• Concentric activation: The production of active force when a muscle develops tension while shortening in length (i.e. bicep during the upward portion of a bicep curl)

• Eccentric activation: The production of an active force when a muscle develops tension while lengthening (i.e. bicep during the controlleddownward portion of a bicep curl

• Functions• Isolated function: A muscle’s primary function; A muscle’s action produced at

a joint when a muscle is being concentrically activated to produce acceleration of a body segment

• Eccentric function: Action of a muscle when it is generating an eccentric contraction

• Integrated function: The coordination of muscles to produce, reduce and stabilize forces in multiple planes for efficient and safe movement

FORCE, TORQUE & LEVERS

• Kinetics: Biomechanic term that involves the study of forces

• Force: A push or a pull that can create, stop or change movement; [Force = Mass x Acceleration]• Mass: The amount of matter in an object or physical body• Acceleration: The rate at which an object increases speed

• Weight: The amount of force that gravity has on the body

• Gravity: A force that accelerates an object or mass downward toward the earth’s center

• Lever: A relatively rigid rod or bar (in humans bones) that rotates around a fulcrum• There are (3) types of levers in the human body

• Torque: The rotary or rotational effect that a force has around its axis (figure 3.19 pg. 61 NASM 5th Edition)

THE KINETIC CHAIN

• The kinetic chain (KC) or human movement system (HMS)• Describes how the skeletal, muscular and nervous systems use their

unique attributes and communicate to produce movement• The skeletal system protects the nervous system and leverage• The muscular system produces movement from the skeletal system• The nervous system initiates muscle contractions, protects the other systems

from excessive force and provides feed back in many forms

• Open Kinetic Chain (OKC) Movements• Often associated with exercises using only a single joint or isolative

movements• This type of movement may involve a shear force at one joint complex,

requiring relatively few components of the muscular, skeletal and nervous systems to be used

• Closed Kinetic Chain (CKC) Movements• Often associated with exercises using multiple joints or full body

movements• This type of movement may involve a compressive force, requiring many

components of the muscular, skeletal and nervous system to be taxed• Often requires a communication between extreme upper extremities to extreme

lower extremities

INTEGRATED MUSCULAR SYSTEMS

▪ Local Muscular (stabilization) System: The muscles whose primary function is to provide joint support and stabilization• Transverse Abdominus• Multifidus• Internal Oblique• Diaphragm• Pelvic Floor Muscles

▪ Global Muscular (movement) System: Composed of (4) subsystems that are designed for larger muscles to work synergistically in larger movement patterns

1. Deep Longitudinal Subsystem (DLS)2. Posterior Oblique Subsystem (POS)3. Anterior Oblique Subsystem (AOS4. Lateral Subsystem (LS)

GLOBAL MOVEMENT SUB-SYSTEMS• Global Muscular (movement) Systems

1. Deep Longitudinal Subsystem (DLS): Used to absorb and control ground reaction forces during walking or running▪ Peroneus longus

▪ Anterior Tibialis

▪ Long head of bicep Femoris

▪ Sacrotuberous ligament

▪ Thoracolumbar fascia

▪ Erector spinae

2. Posterior Oblique Subsystem (POS): Stabilizes sacrum area and works closely with DLS during walking or running▪ Latissimus dorsi

▪ Gluteus maximus

▪ Thoracolumbar fascia

3. Anterior Oblique Subsystem (AOS): Stabilizes the hip during transverse or rotational movements and works closely with POS to create stability from the anterior part of the body throughout the trunk and pelvic area▪ Internal and External Obliques

▪ Adductors

▪ Hip external rotators

4. Lateral Subsystem (LS): Stabilize the lumbo pelvic hip complex during frontal plane motions▪ Gluteus medius

▪ Tensor fascia latae (TFL)

▪ Adductors

▪ Quadratus Lumborum

Sub-Topics:

▪ What is it?

▪ Using the phases

▪ Acute training variables

TOPIC: THE OPT MODEL

BIOMECHANICS &

PROGRAM DESIGN

WHAT IS IT?

• The OPT Model is NASM’s way to organize fitness programming progression• Can be used with undulated and linear

periodization

• Constructed of (3) training tiers and (5) specific phases

• Each phase of the OPT model provides the frame work needed to achieve specific physiological changes in ones body

USING THE PHASES

• The phases of the OPT model are not all or nothing• You have the freedom to combine

aspects of different phases into another phase• Example: Performing some stabilization

phase formatted exercise prior to doing a strength or power phase formatted program

• Be careful not to over blend the phases as specificity is needed to create the physiological and neurological adaptations desired as an overall goal

ACUTE TRAINING VARIABLESResistance Training Acute Variables

Reps Sets Tempo % Intensity Rest Interval Frequency Duration

Phase 1 12-20

1-3 4/2/1 50-70% 0-90 Sec. 2-4 Days/Wk. 4-6 Wks.

Phase 2 8-12 2-4 2/0/2 70-80% 0-60 Sec. 2-4 Days/Wk. 4 Wks.

Phase 3 6-12 3-5 2/0/2 75-85% 0-60 Sec. 3-6 Days/Wk. 4 Wks.

Phase 4 1-5 4-6 x/x/x 85-100% 3-5 Min. 2-4 Days/Wk. 4 Wks.

Phase 5 (Strength)(power)

1-5 8-10

3-53-5

x/x/xx/x/x

85-100%Up to 10% of

body weight or 30-40% 1RM

1-2 Min.3-5 Min.

2-4 Days/Wk.2-4 Days/Wk.

4 Wks.4 Wks.

Phase 5 (power) can be divided into (2) type of power (strength: using the most weight possible) and (power: performing movement as fast as possible; Temp of x/x/x means as fast as can be controlled

Sub-Topics:

▪ Volume

▪ Tempo

▪ Load and intensity

▪ Rest periods

▪ Exercise selection

▪ Exercise order

▪ Periodization

▪ Program cycles

TOPIC: PROGRAM DESIGN [START]

BIOMECHANICS &

PROGRAM DESIGN

VOLUME

• Volume describes the amount of work being done within a workout and is typically quantified by multiplying the number of repetitions by the number sets in a workout

• Volume and other training variables such as load and intensity have an inverse relationship• Studies have shown that individuals that

perform at least (3) sets of each exercise, compare to those who perform (2 or less) achieve greater increases in strength

TEMPO

• Tempo refers to the speed each repetition is performed, which is an important variable for achieving specific goals such as endurance, muscle growth, strength and power

• The speed of a muscle contraction during exercise can affect the neural, hypertonic and metabolic response to resistance training• Contraction speed is inversely related to training volume

• Appropriate tempo per goal• Untrained individuals or increased endurance

• Slow tempo especially eccentric portion of lift (4/2/1) *OPT Phase 1,2

• Increased strength • Moderate tempo (2/0/2) *OPT Phase 2,3,4

• Increased maximal strength (1RM) and power• Fast tempo (x/x/x) *OPT Phase 4,5

LOAD & INTENSITY

• The load or training intensity used is dependent on several other acute variables, such as exercise selection, exercise order, volume and rest period• Increased load or intensity → Increased rest period required

• Decreased load or intensity → Decreased rest period required

• Increased load or intensity → Deceased volume required

• Decreased load or intensity → Increased volume is appropriate• Load: The amount of weight lifted or resistance used during training

• Training Intensity: An individual’s level of effort, compared with his or her maximal effort; usually expressed as a percentage of one rep max (%1RM)

REST PERIODS

• Rest periods are the time taken between sets or exercises to rest and recover

• The amount of time taken for rest can significantly influence the adaptations and the body’s response to exercise

• When choosing the duration of a rest period, bioenergetics must be taken into consideration• Phosphagen System (1-15 Sec. effort)

• (3-5) min. to replenish

• Glycolytic System (up to 3 Min. of effort)• Doesn’t need to be relished frequently

• Oxidative System (greater than 3 Min. of effort)• Doesn’t need to be replenished frequently

Rest Period & % Recovery

Amount of Rest % Recovery

20-30 Sec. 50%

40 Sec. 75%

60 Sec. 85-90%

3-5 Min. 100%

Rest Period by Phase

Phase of OPT Model Rest Period

Muscular Endurance & Stabilization

0-90 Sec.

Hypertrophy 0-60 Sec.

Maximal Strength 3-5 Min.

Power 3-5 Min.

EXERCISE SELECTION

• Exercise selection is the process of choosing exercises that allow for achievement of the desired change, or adaptation

• The type of exercise chosen must be appropriate for the goal or phase of training• Example(s)

• A. Squats are a superior exercise for increasing overall strength vs. machine seated leg extensions; Machine seated leg extensions however, are a superior exercise for causing hypertrophy of the quadriceps vs. squats

• B. When working in the later phases of training such as training for an increase in power, it would be irrational to have a heavy emphysis on single joint arm exercises such as dumbbell curls

EXERCISE ORDER

• The order in which exercises are programmed can have an impact on the results of the training session

• Considerations• Many studies have concluded that the first (1 or 2) exercises of a workout will see

the largest improvement in strength over time• Exercises that need improvement or are most important to the program should be done first

• Multi-joint exercises demand more energy and joint stabilization than single joint exercises• Example: If leg extensions are done prior to squats, its likely that an individuals squat strength

will be decreased

• Free weight exercises (free motion, dumbbells, barbell) exercises demand greater joint stability and nervous system control than more stable machine lifts• Example: If an individual was going to perform a flat dumbbell chest press and machine chest

press, it would be wise to perform the dumbbell press first; The chest press machine, in many cases, can only move in one path requiring less joint stability; The dumbbell press on the other hand has an infinite number to directions to stabilize against requiring an elevated amount of muscular an neural control

PERIODIZATION

• Periodization refers to the planned changes in the acute variables or the training program• Periodization: Division or a training program into smaller, progressive stages• Linear Periodization: Classic or traditional strength and power programming that

begins with high-volume, low intensity training and progresses toward low-volume, high-intensity training• Example: Progressing a client along the OPT model starting at phase (1) and working up to

phase (5), progressing one phase every moth

• Undulating Periodization: A form of periodization that provides changes in the acute variables of workouts to achieve different goals on a daily or weekly basis• Example: Utilizing multiple phases of the OPT model within a week or month

• There is no “perfect” periodization, but here are some variables to consider• Client burnout and boredom is more common during linear periodization• “Chronic Adaptation Syndrome” could happen if trainer changes exercises too

often during undulated periodization• Chronic Adaptation Syndrome: When a client never improves at any one exercise, because

exercise are traded out too quickly for a client to become proficient at any one movement

PROGRAM CYCLES

• Yearly (annual) Plan or Macrocycle• Outlines framework for large scale goals• Resistance phase progression• Cardio phase progression• Reassessment schedule

• 5th Edition NASM pg.340

• Monthly Plan or Mesocycle• Documents results of re-assessments (objective and movement tests)• Documents schedule for workouts week to week


• Weekly Plan or Microcycle• Used to layout specific workouts• Documents improvements in strength and endurance


Sub-Topics:

▪ Goals


▪ Cardiorespiratory training

TOPIC: PROGRAM DESIGN [STABILIZATION]

BIOMECHANICS &

PROGRAM DESIGN

GOALS

▪ Even though phase (1) is the starting point in the OPT model, it’s not necessarily the easiest level

▪ The neurological, metabolic and physiological demand during this phase can be very high

▪ Goals

▪ Muscular endurance

▪ Enhance proprioception (ability to recognize bodily movement and position)

▪ Better neuromuscular efficiency in all planes of motion

▪ Increased cardiorespiratory efficiency

▪ Increased flexibility and range of motion (ROM)

ACUTE TRAINING VARIABLES

Focus Reps Sets Tempo Intensity Rest Period Frequency DurationExercise

Selection

Flexibility 1 1-3 N/A N/A N/A 3-7 Times/Wk. 4-6 Wks.SMR and Static

Stretching

Core Training 12-20 1-4 4/2/1 N/A 0-90 Sec. 2-4 Times/Wk. 4-6 Wks.1-4 Core Exercises

Balance Training

12-20 or 6-10 Each side for

unilateral exercises

1-3

4/2/1 or up to 60 Sec. holds

when applicable

N/A 0-90 Sec. 2-4 Times/Wk. 4-6 Wks.1-4

Stabilization Exercises

Reactive Exercise

5-8 1-33-5 Sec. hold

on landingN/A 0-90 Sec. 2-4 Times/Wk. 4-6 Wks.

1-2 Plyometric Exercises

Speed, Agility and Quickness

2-3 1-2 x/x/x N/A 0-90 Sec. 2-4 Times/Wk. 4-6 Wks. 4-6 Drills

Resistance 12-20 1-3 4/2/1 50-70% 0-90 Sec. 2-4 4-5 Wks.1-2 Free Weight

Exercises

CARDIORESPIRATORY TRAINING

• Warm-up• (5-10) Minutes @ (35-69%) HRmax

• Intensity and Duration• Perform (10-30) Minutes in zone 1

• May have to use multiple 5-10 minute intervals at first

• Frequency• 3-5 days/week

Sub-Topics:

▪ Goals



TOPIC: PROGRAM DESIGN [STRENGTH]

BIOMECHANICS &

PROGRAM DESIGN

GOALS

▪ Phases (2-4) are all in “Strength” tier of the OPT model, each phase gradually increasing intensity while also increasing total work capacity

▪ Phase 2: Strength Endurance

▪ Phase 3: Strength Hypertrophy

▪ Phase 4: Maximal Strength

▪ Goals

▪ Advanced stability and control of the LPHC and trunk musculature

▪ Improved metabolic conditioning

▪ Metabolic conditioning: Exercise that improved effective and efficient energy storage and delivery for physical activity

▪ Increased load bearing capabilities of muscles, tendons, ligaments, and joints (Strength endurance, Hypertrophy)

▪ Increased volume of training to stimulate muscle tissue growth (Hypertrophy)

▪ Increased motor unit recruitment, frequency of motor unit activation and motor synchronization (Maximal strength



Selection

SMR 1 1-2 N/A N/A N/A 3-7 Times/Wk. 4 Wks. SMR

Active-Isolated Stretching

5-10 1-2 N/A N/A N/A 3-7 Times/Wk. 4 Wks.Active-Isolated

Stretching

Core Training 8-12 2-3 2/0/2 N/A 0-60 Sec. 2-4 Times/Wk. 4-6 Wks.1-3 Core Exercises

Balance Training

8-12 2-3 2/0/2 N/A 0-60 Sec. 2-4 Times/Wk. 4 Wks.1-3

Stabilization Exercises

Reactive Exercise

8-10 2-3 x/x/x N/A 0-60 Sec. 2-4 Times/Wk. 4 Wks.1-2 Plyometric

Exercises


3-5 3-4 x/x/x N/A 0-60 Sec. 2-4 Times/Wk. 4 Wks. 6-8 Drills



Selection

ResistanceStrength

Endurance8-12 2-4

2/0/2 (strength) or

4/2/1 70-80% 0-60 Sec. 2-4 Times/Wk. 4 Wks.

Strength and Stabilization Super Sets

Resistance Hypertrophy

6-12 3-5 2/0/2 75-85% 0-60 Sec. 3-6 Times/Wk. 4 Wks.2-4 Exercises/ Body Segment

ResistanceMaximal Strength

1-5 4-6 x/x/x 85-100% 3-5 Min. 2-4 Times/Wk. 4 Wks.Up to (3) Strength Exercises


• Warm-up• Zone 1 (5-10) minutes @ (65-75%) HRmax

• Intensity and Duration• Perform (1) minute intervals in zone 2

• Allow (3) minutes between intervals in zone 1

• Repeat this for a total of (30) minutes

• Cool down for (5-10) minutes post workout

• Frequency• 3 or less per week

Sub-Topics

▪ Goals



TOPIC: PROGRAM DESIGN [POWER]

BIOMECHANICS &

PROGRAM DESIGN

GOALS

▪ The power level of the OPT model is one of the most exciting, but

need to the thoroughly prepared for utilizing the preceding phases of

training

▪ Goals

▪ Enhanced neuromuscular efficiency

▪ Enhanced prime mover strength

▪ Increase in rate of force production


Focus Reps Sets Tempo Intensity Rest Period Frequency Duration Exercise Selection

SMR 1 1-2 30-60 Sec. N/A N/A 3-7 Times/Wk. 4 Wks. SMR

Dynamic Stretching 10-15 1-2 Controlled N/A N/A 3-7 Times/WK. 4 Wks.3-10 Dynamic

Stretches

Balance Training 8-12 2-3 Controlled N/A 0-60 Sec. 2-4 Times/Wk. 4 Wks.1-2 Stability Power

Exercises

Reactive Exercise 8-12 2-3 x/x/x N/A 0-60 Sec. 2-4 Times/Wk. 4 Wks.1-2 Plyometric

Exercises


3-5 3-5 x/x/x N/A 0-90 Sec. 2-4 Times/Wk. 4 Wks. 4-10 Drills

Resistance Power(strength)

1-5 3-5 x/x/x 85-100% 1-2 Min. 2-4 Times/Wk. 4 Wks.

1 Power(strength) Exercise Superset

with 1 Power (Power) Exercise

ResistancePower (power)

8-10 3-5 x/x/x10 % of body

weight or 30-45%3-5 Min. 2-4 Times/Wk. 4 Wks. See Above


• Warm-up• Zone 1 for (10) Minutes

• Intensity and Duration• Perform (60) seconds in zone 2

• Increase intensity to zone 3 for another (60) seconds

• Then, back off to zone 2 once again and repeat interval for up to (30) minutes

• Cool down for (5-10) minutes post workout

• Frequency• 3-5 days/week

Sub-Topics

▪ Weight loss

▪ Hypertrophy

▪ Sports performance

TOPIC: OPT MODEL AND SPECIFIC GOALS

BIOMECHANICS &

PROGRAM DESIGN

WEIGHT LOSS

▪ Many factors play a role in a successful weight loss program, but the one that a trainer can make the most impact on is the law of thermodynamics

▪ If a client expends more calorie than they consume, weight loss occurs

▪ Resistance Training

▪ A typical weight loss client would utilize phases 1,2 and 5 of the opt model if the individual did not any interest in strength or muscle mass.

▪ Though utilizing phase 3 (hypertrophy) can be helpful in slowing the rate of muscle loss during a caloric deficient

▪ Cardiorespiratory Training

▪ Cardiorespiratory training helps further one’s caloric deficient and therefore I a great tool to ensure weight loss

▪ Weight loss clients should typically start in zone 1 and work their way up to later zones slowly

HYPERTROPHY

▪ Just as with weight loss, an increase in muscle size (hypertrophy) can never be guaranteed due to the many variables that have to happen to cause enlargement muscle fibers

▪ The primary variables that have to be in place include

▪ Time Under Tension

▪ Intensity

▪ Frequency

▪ Positive Calorie Balance


▪ Phases 1,2 and 3 are the most appropriate for this goal


▪ Cardiorespiratory training should be done, but sparingly as to not cause a caloric deficient

SPORTS PERFORMANCE

▪ Improved sports performance is variable upon the sport, but for performance enhancement in most sports the same variable need to be addressed (Speed, Power, Quickness, Agility & Coordination)

▪ Seasonal Training Variables

▪ Pre-Season: Intense training happens with emphysis on specific goals

▪ In-Season: The least intense training occurs as to not conflict with competitive performance

▪ Off-Season: The most intense training happens with emphysis on overall sports performance


▪ Phases 1,2 and 5 are the most appropriate for this goal

▪ Phase 3 and 4 can be used sparingly


▪ Cardiorespiratory training should start at the appropriate zone, assessed by cardiovascular assessment

▪ High intensity (zone 3) training should be done on days that no resistance training is taking place as to not over-train

COMPLETE LAB ACTIVITIES

▪ Complete Lab Activity [Blue 1]


WEEK ONE LECTURE

COMPLETE

Sub-Topics:

▪ Body weight

▪ Suspension

▪ Free weights

▪ Resistance machines

▪ Vibration exercise

▪ Rolling acute resistance

TOPIC: TRAINING MODALITIES

BIOMECHANICS &

PROGRAM DESIGN

EXERCISE DIVERSITY

▪ All too often trainers get to comfortable with

the same exercise and modalty

▪ Modality: A form of exercise that presents a

specific stress to the body; Often named for the

equipment used

▪ Each modality has a particular benefit to its use

▪ Using multiple modalities not only makes

workouts more engaging, but also expands the

number of exercise your able to add in your

programming

BODY WEIGHT TRAINING

▪ Body weight training calisthenics is a highly effective form of training requiring no equipment at all

▪ This form of training is most appropriate for phase 1 of the opt model

▪ Simply changing the angle or speed of a movement can make it more challenging or easier

▪ Once performance increases the need for externally applied weight will be needed to continue progression

SUSPENSION TRAINING

▪ Suspension training using slings, straps and

ropes enable you to create a variety of

movement patterns not possible through

body weight training alone

▪ This style of training utilizes body weight and

angle to produce more or less resistance

▪ The unstable nature of this style of training

greatly increases stabilizer muscle

engagement especially in the trunk

FREE WEIGHT TRAINING

▪ The term “Free Weight” includes many different devices that can be used to create resistance to exercise movements

▪ This includes, but not limited to

▪ Barbells and Dumbbells

▪ Kettlebells

▪ Medicine Balls

▪ Sand Bags

▪ Across the board, these varying pieces of free weight equipment demand elevated activation of stabilizers muscles at joint complexes due to the infinite number of directions for them to move

RESISTANCE MACHINES

▪ Fixed Resistance Machines are typically the least intimidating exercise modality for most people, because most only work in one defined direction

▪ Though these devices may seem too simple to explain to clients, the correct machine adjustments (i.e. seat height and range of motion) are critical

▪ Machines also provide the most activation from target muscle group (primary mover)

▪ Stabilizers are not highly taxed due to the stable nature of the modality

▪ Cable Resistance Machines demand a little more understanding to use appropriately, but is typically a device most feel comfortable using even if not an experienced lifter

▪ This modality provides a unique constant resistance that does not change through out full range of motion

▪ These devices can be used to activate every muscle group in the body with the appropriate adjustment and attachment

OTHERS

▪ Ropes

▪ Quickly becoming a popular training modality because of the muscular and metabolic challenges they provide

▪ Use large diameter ropes (30-60+) feet in length that the user is coached to make rhythmic waves with

▪ Vibration Plate Training

▪ Is the least common modality for most, and studies are still being conducted to confirm its additional benefit to traditional exercises

▪ Many contraindications found on (5th Edition NASM pg. 487)

▪ Rolling Active Resistance Training

▪ Uses a weighted bar to provide resistance and challenge balance

▪ For some, this is considered a gold standard in functional training due to the high level of stabilization and reactiveness it demands

Sub-Topics:

▪ Youth

▪ Older adults

▪ Prenatal

▪ Postnatal

▪ Obese

▪ Hypertension

▪ Coronary heart disease

▪ Congestive heart failure

▪ Atherosclerosis

▪ Peripheral artery disease

▪ Stroke

▪ Cancer

▪ Osteoporosis

TOPIC: SPECIAL POPULATIONS

BIOMECHANICS &

PROGRAM DESIGN

YOUTH

▪ Youth or children are defined as clients between (5-18) years of age

▪ Resistance training with this population can yield many positive results such as improved body composition, power and motor coordination

▪ Many current studies have show not detrimental effects to children if appropriate resistance training is applied in their workout program

▪ Consideration for this population include

▪ High level of supervision required, especially with very young children

▪ Make exercises fun and engaging, especially for very young children

▪ Some studies have show decreased performance using the glycolytic energy system

▪ Hypertrophy style training may not be very effective till around puberty

▪ Form is especially important to build a good foundation

▪ Typically most exercises should start with child’s own bodyweight

Youth Training Protocol

Cardiovascular Mode(s)Walking, jogging, running, games, sports resistance

training

Frequency5-7 days a week of

cardiovascular training

IntensityModerate to vigorous cardiovascular training

Duration60 min. per day of


Resistance

Frequency: 2-3 days/wk.Sets: 1-5 sets

Reps: 3-30 per setIntensity: 45-85% 1RM

Special ConsiderationsConsider form as an indicator

for progressing; Make movements fun and engaging

OLDER ADULTS

▪ Older adults are defined as clients (65) years of age or older

▪ Resistance training with this population can yield many positive results such as improved balance, longevity and quality of life

▪ Maintenance of bone mineral density and significant slowing of atrophy (sarcopenia) in muscles are some physiological benefits of weight training in older adults


▪ Client should avoid holding their breath as to not spike blood pressure

▪ Medications and joint conditions need to be fully disclosed for trainer to create a safe exercise program

▪ Medical clearance is commonly required

▪ Avoid putting client in situation where he/she could fall

▪ Provide a fail safe in the from a railing or hand hold just in-case

Older Adults Training Protocol

Cardiovascular Mode(s)Stationary bike or cycle,

aquatics, treadmill

Frequency3-5 days a week of


Intensity 40-85% VO2 Peak

Duration30-60 minutes per day in 8-10

minute bouts if needed

Flexibility SMR and Static Stretching

Resistance



Special Considerations

Exercises should be progressed from seated to standing

position; Client should avoid holding breath

PREGNANCY

▪ Resistance training with this population can yield many positive results such as

▪ Improved weight management

▪ Reduced incidence of gestational diabetes

▪ Reduced hypertension

▪ Enhanced body image

▪ Improved psychological well-being

▪ Decreased risk of premature labor

▪ Shorter delivery and hospitalization

▪ Improved fetal development

▪ Decreased risk of obesity in both mother and child


▪ Avoid over exertion and excessive soreness

▪ Should avoid holding breath or utilizing Valsalva Maneuver

▪ No prone or supine exercises after 12th week of pregnancy

▪ No power or jarring movements as the hormone Relaxin is relaxing joint complexes making them less stable

▪ No excessively high temperatures

Pregnancy Training Protocol

Cardiovascular Mode(s)Walking, stationary bike, aquatics or any mode that is not

jarring and low impact

Frequency 5-7 days a week of cardiovascular training

Intensity Light to moderate cardiovascular training

Duration 20-30 min. per day of cardiovascular training

Flexibility SMR , static and active stretching (see pg. 532)

Resistance


Reps: 12-20 per setIntensity: < 70% 1RM

Rest Periods: At least 2 min.

Special ConsiderationsAvoid supine or prone exercises after 12th week; Avoid

select SMR site (pg.532); Avoid reactive training in 2nd & 3rd trimester

OBESE

▪ Obese clients are defined as those individual who have a BMI of 30 or greater with a correlating high body fat percentage

▪ Resistance training with this population can yield many positive results such as improved body image, body composition, lowered blood pressure and regression of type II diabetes


▪ If blood pressure is high or client has hypertension, client should not hold breath or perform Valsalva Maneuver

▪ Client should disclose all musculoskeletal issue and medications to ensure trainer can create a safe and effective training program

▪ This population commonly associates exercise with pain so trainer should try their best to create positive associations whenever possible

▪ Clients should start at a comfortable intensity and gradually encouraged to increase effort and intensity

▪ Commonly require a medical release

Obese Training Protocol

Cardiovascular Mode(s)Walking, rowing, cycling and water

aerobics

Frequency5-7 days a week of cardiovascular

training

Intensity60-80% Max Heart Rate Cardiovascular

Training

Duration40-60 min. per day or (2) 20-30 min.

bouts of cardiovascular training

Flexibility SMR to tolerance

Resistance



Circuit style training is recommended

Special ConsiderationsMake sure client is comfortable (may

prefer to train more privately); Progress movements from seated to standing

HYPERTENSION

▪ Hypertension (high blood pressure) is diagnosed when an individuals blood pressure reaches or exceeds 140/90mmHg

▪ Resistance training with this population can yield many positive results such as lowered blood pressure, improved body composition and peripheral blood flow

▪ Considerations for this population include

▪ Avoid letting client hold breath or perform Valsalva Maneuver

▪ Avoid extended isometric or concentric contractions for this reason

▪ Aerobic exercise may be best suited for this population a primary mode of exercise, because it has the potential to increase mean arterial pressure to a lesser extent than anaerobic training

▪ Anaerobic training volume and intensity can be increased over time, but gradually

▪ Medical clearance required

Hypertension Training Protocol

Cardiovascular Mode(s)Stationary bike, treadmill walking and

rowing


training

Intensity50-85% Max Heart Ratecardiovascular training

Duration60 min. per day of cardiovascular

training

Flexibility Static and active stretching

Resistance

Sets: 1 setReps: 12-15 per setIntensity: 60% 1RM

Temp: (4/1/1) or (4/2/1)Use circuit training if possible

Special ConsiderationsAvoid holding breath or Valsalva

Maneuver; Avoid extended isometric and concentric contractions

CARDIORESPIRATORY DISEASE

▪ Coronary heart disease, congestive heart failure, atherosclerosis and peripheral arterial disease are all conditions that impair heart function and increase risk for early death

▪ Resistance training with this population can yield many positive results such as improved cardiorespiratory function, healthier body weight and may lessen secondary symptoms of their condition.


▪ Cardiac rehabilitation requires highly skilled professionals in a medical setting incase of incident, do not attempt as a trainer within (6) months of diagnosis

▪ Once medical release is given, light to moderate intensity aerobic and anaerobic exercise can be started

▪ Most heart conditions will leave individual susceptible to fatiguing rapidly, frequent rest and very slow progression is recommended

Cardiorespiratory Disease Training Protocol

Cardiovascular Mode(s)Stationary bike, walking, stepper and

elliptical


training

Intensity40-60% of peak work capacity,

reference medical release

Duration20-45 min. per day of cardiovascular

training broken

Resistance



Peripheral heart action training recommended

Special ConsiderationsUpper body exercises my cause or

increase breathing difficulty (dyspnea); Rest as needed

STROKE

▪ A stroke is caused by acute lack of oxygen supply to the brain and can affect motor function in varying severities

▪ Resistance training with this population can yield many positive results such as improved body composition, power and motor coordination


▪ Stroke rehab requires highly skilled professionals in a medical setting incase of incident, do not attempt as a trainer within (6-12) months of diagnosis


▪ Keep in mind balance and coordination my be impaired unilaterally due to damaged motor ability from stroke

Stroke Training Protocol

Cardiovascular Mode(s)Treadmill walking with support rails

and stationary bike


training

Intensity50-80% Max heart rate for



training

Resistance




Special ConsiderationsMovement patterns should be

progressed before weight; Be aware of client and their balance

CANCER

▪ Cancer and the treatments for it can cause fatigue, depression and general lack of activity leading to significant muscle wasting

▪ Resistance training with this population can yield many positive results such as decrease muscle wasting, improved mood and faster rebound after treatments



▪ Be aware that client may be extremely fatigued after treatments and may require longer rest periods and a less intense workout

Cardiorespiratory Disease Training Protocol

Cardiovascular Mode(s) Treadmill walking, stationary bike and rower

Frequency 1-5 days a week of cardiovascular training

Intensity 50-80% Heart rate max for cardiovascular training

Duration 20-30 min. per day of cardiovascular training

Flexibility SMR, static and active stretching

Resistance




Special ConsiderationsAvoid heavy lifting during initial stage of training;

Avoid SMR if undergoing chemotherapy or radiation

OSTEOPOROSIS

▪ Osteoporosis is a condition of decreased bone mass, which increases the risk of fracture

▪ Resistance training with this population can yield many positive results such as increased bone mineral density, balance and body composition


▪ Medical release may be required

▪ Make sure environment is safe, free of tripping hazards with many hand holds or rails for stability

▪ Avoid movements that may cause sheer force, excessive torque and twists under momentum at a joint complex or on a bone

Osteoporosis Training Protocol

Cardiovascular Mode(s) Treadmill walking with hand rails


training

Intensity50-90% Heart rate max for



training

Flexibility Static and active stretching

Resistance



Special ConsiderationsProgress client slowly; focus on hips, thighs, back, arms; Avoid excessive

spinal loading

Sub-Topics:

▪ Benefits

▪ Format

▪ Individualization & motivation

▪ Mistakes

TOPIC: GROUP FITNESS PROGRAMMING

BIOMECHANICS &

PROGRAM DESIGN

BENEFITS

▪ Group fitness and group personal training have become more popular

▪ Typically, group sessions or classes involve less monetary investment from clients and less time invested by trainer

▪ Some of the most popular group workout programs

▪ CrossFit

▪ Orange theory

▪ Body pump

▪ OPEX

▪ General Fitness Bootcamps

▪ Camp Gladiator

▪ TX Fit Chicks

▪ Spin Classes

▪ Rowing Classes

FORMAT

▪ Formats for group classes can range wildly, but the most common and easiest to manage are time based or rep based completion

▪ Time based completion allows trainer to easily monitor participants and everyone finishes or moves exercises at the same time

▪ Rep based completion allows for a competitive aspect to the workout and if formated right, can be easily managed

▪ Considerations

▪ Equipment

▪ If there is not enough equipment for each participant, consider clustering in group stations

▪ If equipment being used requires individualization, consider having a transition time built into format to allow for adjustment

▪ Exercise Selection

▪ If exercises are complex, consider having a on-boarding class where new participants can learn movement technique

▪ Consider your target audience

▪ Example: It would be ill advised to include many plyometric exercises in a weight loss specific group workout

INDIVIDUALIZATION & MOTIVATION

▪ It’s unlikely that everyone in a group workout will be at the same

strength, endurance and skill level

▪ Always be ready with progressions and regressions for each exercise

▪ Consider also having a default exercise participants should do if they feel they are

unable to perform the movement, such as “burpees” or planking

▪ Give individual attention as needed, but do not neglect others for the benefit

of one individual

▪ Each individual may need to motivated in their own way

▪ Some want to push through an exercise with high amounts of trainer motivation

▪ Some would rather have less motivation and just have trainer correct when needed

MISTAKES

▪ Not using “Tell, Show, Do“ method

▪ Unless there is a strong name association with an exercise already, it is best to say the name

of an exercise, show the execution, then have client perform the exercise

▪ Making format too complicated for participants and yourself

▪ Though the idea may look good on paper and look impressive, make sure you can thoroughly

relay format to individuals who may be working out for the fist time ever

▪ Poor space management and exercise placement

▪ In almost every case, a trainer will run into a space constriction during large format group

classes

▪ Trainer must manage exercise flow and space utilization to ensure participant safety and avoid

exercise interruption

▪ Example Mistake: Having a ball throwing exercise in close proximity to running or balance activity

COMPLETE LAB ACTIVITIES


END OF SECTION

BIOMECHANICS & PROGRAM DESIGNRectus Femoris Stabilizers LPHC Stabilizers Antagonist Gluteus Maximus...

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