Laura Abbott, MS, LMT - Exercise ETC · 2017. 1. 15. · Webinars on Demand 2017 (C) 2014, 2016 by...

Webinars on Demand 2017

(C) 2014, 2016 by Exercise ETC Inc. All rights reeservd. 1

Functional Training: The Next Generation

Laura Abbott, MS, LMT • Master’s Degree, Sports Medicine

• Licensed Massage Therapist

• Undergraduate degree in Exercise Science

• Instructor of Kinesiology, Georgia State University

• ACE Certified Personal Trainer

• Guest speaker at Atlanta area massage schools and at the Georgia State University Physical Therapy department.

• Owner of Premier Performance, Atlanta, GA

How to Get Your CE Certificates

• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you

may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

http://www.exerciseetc.com/



Learning Objectives (5)

• After viewing this webinar you will be able to: – Identify what makes an exercise great

– Explain how to proceed with caution when providing great exercises

– Describe why the Spiderman push-up is better than a traditional push up

– Describe how to make a Preacher Curl a great exercise

– List for reasons why the ½ Turkish Get Up is better than the Supine Crunch

Is It Functional?

• Functional Training is one of the most stated forms of training, yet least understood.

• Is functional training simply mimicking activities seen in daily life?

• The goal of this workshop is to dive into what function truly is and it’s application.

How We Move

• Movement is something we learn through repetition.

• Movement involves the neuromusculoskeletal system.

• Training must incorporate the entire kinetic chain to improve movement.



Lost Function of Muscles

• Most trainers who look at traditional anatomy books miss important functions of muscles:

1. Perform Movement

2. Transfer Action

3. Act As Their Own Synergists

Performing Movement

• The body moves through a series of levers.

• Muscles pull their insertion point to their origin.

• Muscles also have a distal function, pulling the origin to the insertion.

What is Function?

• “If you can’t logically define it, don’t talk about it.”

– Gray Cook

• The problem with functional training is the lack of a standardized definition.

• Function may mean different things for different people, but there are fundamental principles to help guide us.



Understanding Dysfunction

• By understanding dysfunction, we start to improve our knowledge of what “functional” is.

• Two tipping points between function and dysfunction:

1. Risk of Injury

2. Limited Adaptability

• Dysfunction occurs when movement lacks minimum levels of competence.

Elements of REAL Functional Strength Exercises

• Standing without support

• Maximal joint mobility

• Active core stabilization

• Integrated joint actions

• Emphasis on strength & power

Practical Applications

Exercise Functional Activity

Squat Getting out of a chair, off of toilet

Lunge Getting out of bathtub

Deadlift Picking up laundry basket or a child

Push Pushing a lawnmower or revolving door

Pull Raking leaves, removing clothes from dryer

Rotate Shoveling snow, grabbing purse from backseat



Creating A Functional Program

• Function will mean different things to different people, but improving movement is the ultimate goal.

• Assess client’s level of functional competency.

• Build a foundation. Without this, compensations develop and limit proper adaptations.

• Find exercises that accelerate and decelerate movement either with or without resistance.

Performance Pyramid

• By training foundational movement patterns we set the stage for advancements in daily life and performance.

Train Movements, Not Muscles

• The human body was not designed to work in isolation and should not be trained that way.

• Functional Movement Patterns: 1. Walking

2. Level Changes: Squatting, Lunging, Lifting, Climbing

3. Pushing

4. Pulling

5. Rotation



The Granddaddy of All Functional Training: Improving Gait

Understanding “How” We Walk

• Weight transfers from heel to ball of foot and then to the big toe

• Stride allows for full range of motion in the ankle. Foot does not lift until the big toe of the opposite foot has made contact with the ground

• Pelvis & spine are neutral, head is level, chin is parallel to the ground, ears & shoulders form a plumb line

• Elbows are bent at 90 degrees, arms are close to the body

• Breathing is from the diaphragm

“Normal” Gait Measurements

• Step Length – Average: 2.3 feet

• Stride Length – Average is 4.6 feet

• Step Width – Average: 2 – 5 inches

• Toe Out – Average: > 15

degrees

Measure stride length from the heel strike of the trailing foot to the next heel strike of the same foot.



Training for Walking Performance Train for strength & ROM

• Spinal flexors & extensors

• Hip flexors & extensors

• Hip abductors & adductors

• Quads & hamstrings

• Dorsiflexors

• Plantarflexors

10 Suggested Drills to Improve Gait

• Heel & toe taps – Ankle strength & ROM

• Long steps – To improve stride

• Knee lifts with arm pumps – To improve swing arm

efficiency & leg turnover

• Stagger steps – To improve weight shifting

• Butt kicks – To improve hamstring

strength

• Tandem walks – To decrease step width &

improve stability

• Marching – To reduce shuffling

• Walk with head rotations – Improve balance

• Walk with U-turns – To strengthen hip rotators

• Resisted walking – To increase tolal strength

Resisted Walking Complex

Set Exercise

1 Walk forward

2 Walk backward

3 Side shuffle left

4 Side shuffle right

5 Grapevine left

6 Grapevine right

7 Repeat



Level Changes

Performing The Squat

• Start with full hip extension and braced trunk.

• Feet in a comfortable stance slightly turned out.

• Sit back, flexing at the hips and then knees.

• “Pull” your hips down between your knees pushing the knees outward slightly (in line with toes).

• Limit forward movement of the tibia.

• When you reach the desired depth, maintain neutral spine and return to starting position.

Improving the Squat

• Weakness of the ankle can be the genesis of faulty squatting patterns.

• Weakness or inhibition of the hamstrings reduces stability at the knee.

• Limitations in hip flexion will reduce squat depth.



New Strategies For Squatting

1. Squat depth should be consistent with goals and abilities.

2. Speed of movement should be goal based.

3. Squat stance should be considered.

4. Position of load.

5. Watch for fatigue!

The Lunge

• Proper cueing and progressions:

– Split Squats

– Reverse Lunge

–Walking Lunge

– Forward Lunge

– Lateral Lunge

– Transverse Lunge

– Lunge Matrix

Lateral Lunge

• Feet MUST remain parallel to each other

• Hip, knee and foot alignment

• Outer knee can remain slightly flexed or straight in the more advanced trainee

• Greater hip ab/adductor involvement



Walking Lunges

• What happens if the knee passes the toes?

• Forward lunge causes increased demands for deceleration on the quadriceps and gluteals

• Walking lunges decrease knee stress

• Don’t forget reverse lunge for more constant tension on the gluteals

Maintain The Squat; Train The Deadlift

• Most over train their quads and under train their glutes.

• Squatting stresses joints more; deadlifting stresses muscles more.

• Work on improving mobility of the squat and strength of the deadlift.

Teaching Dead Lift Technique

• Stance is 12-15 inches

• Pronated grip is outside stance ~20 inches

• Shins almost vertical; bar 2 to 3” from shins

• Hips are higher than in squat

• Scapula adducted

• Back straight

• Head/neck neutral



Hip-Hinge Dead Lift

• Straight-leg dead lift

• Performed with 20° knee flexion & neutral spine alignment (including the neck)

• The bar at end ROM is usually not more than 2 to 3” past the knee on the tibia

Pushing and Pressing

Cueing The Push Ups

• Hands slightly wider than shoulder width; fingers forward.

• Hands underneath shoulders.

• “Screw” hands into floor.

• Brace torso and glutes BEFORE lowering.

• Vertical forearm.



One-Arm Overhead Press

• Most lack mobility for two-arm press.

• Greater demands for “core” stabilization

• Offers versatility in cases of shoulder impingement risk

• Check for scapula upward and downward rotation.

Horizontal & Vertical Pulling

• Keep the thorax neutral.

• Core is activated to appropriate level.

• Teach protraction/retraction with horizontal rowing and upward/downward rotation with vertical pulling.

• Elbows should not pass torso.

Horizontal Pulling: Inverted Row

• Start with elbows extended.

• Allow scapula to protract slightly to pre-stretch prime movers.

• Think about pulling through the elbows and squeezing the scapula together to finish.

• Do not lean or arch; maintain neutral spine throughout.



Bent Over DB Rows

• Watch out for common rowing errors:

– Rhomboid dominance

– Biceps dominance

– Torso rotation

• Tendency to emphasize the lats and spinal extensors vs. the rhomboids and mid-traps

Vertical Pulling: Pull-Ups & Chin-Ups

• Always start from a dead hang with the elbows fully extended.

• Avoid “kipping” in favor of alternative techniques.

– Isometrics and Eccentrics

• Focus on pulling the elbows down.

• End when the chin goes above the bar with the chest “up.”

Rotation Training

• Torso training in all planes of motion.

• Coordination of muscles rather than strength.

• Chop/lift patterns teach diagonal and spiral patterns.

• Conditioning PNF patterns



Three Principles Of PNF

• There are normal patterns of human movement--diagonal and rotational--that can facilitate the strength and function of other muscles in and of the joint that is being exercised.

• Neuromuscular feedback systems work together to create more fluid functional and powerful movements.

• There is a need to apply resistance to all phases of a movement pattern in order to effect the entire movement pattern.

Using PNF Patterns

• Have client look at the movement.

• Use verbal cues such as “push,” “pull,” or “rotate.”

• Insist on proper mechanics throughout the movement.

Adding Resistance

• Resistance should allow for a maximal response while maintaining a smooth coordinated movement.

• Medicine Balls & Free Weights are limited by dependence on gravity

• Tubing and Cables can resist a wide range of rotational movements.



The Chop & Lift

• Follow proper progression.

• Start with a pull action followed by a push action.

• Stabilize the trunk in all 3 planes.

• Transfer weight for leverage and dynamic balance

Functional Exercises

• These are foundational movements, but you still can be creative.

• Combine movement patterns to add variety or challenge clients when necessary.

D1: Move into Extension Pull tube from shoulder down towards

opposite hip.



D2: Move into Flexion Pull up from hip towards

opposite shoulder.

Upper Trunk: Move into Flexion

Rotate trunk to pull tube from shoulder towards opposite hip.

Upper Trunk: Move into Extension “Golf swing”



Putting It All Together

• Functional Training does not only include light resisted multiplanar movement.

• Functional Training doesn’t rely on certain forms of equipment.

• Find functional deficits and present a remedy.

• Program designed from movement not muscles.

How to Get Your CE Certificates

• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you

may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS or NSCA

Question 1

When performing “great” exercises, the risk of injury is typically _____, but it still has a ______

rate of benefit.

http://www.exerciseetc.com/



Question 2

Which of the following is not a consideration when proceeding with “great” exercises?

A. The exercises require very little focus to perform

B. Get a proper screening on clients before beginning

C. Follow proper progressions

D. Plan for a good warm-up

Question 3

True or False

The Spiderman push up exercise enhances rotational stability of the core.

Question 4

All of the following make the Carrying Angle Curl a great exercise as opposed to the preacher curl

EXCEPT: A. It is very functional B. It minimizes rupturing the short head of the biceps C. It focuses only on the long head of the biceps brachii D. It provides a more effective contraction of both bicep heads.



Question 5

True or False

The ½ Turkish Get Up is a great exercise because it minimizes stress to the lumbar spine.

Correct Your Work: Answer Key

1. Low; high

2. A

3. False

4. C

5. True

Make sure to keep this assessment with your other recertification documents for 4 years. Questions about any answer? Email us at: [email protected]

PLEASE NOTE:

• Remember to complete this webinar and print the certificate

by December 31 of this year.

• Certificates with next year’s date may not be accepted by your

credentialing organization.

mailto:[email protected]



Laura Abbott, MS, LMT - Exercise ETC · 2017. 1. 15. · Webinars on Demand 2017 (C) 2014, 2016 by...

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