Corrective Flow

Report
Corrective Flow
CES Solutions for Group Personal Training
Mike Fantigrassi, MS & Kellie Roman, MS
April 27, 2014
Objectives
• Discuss the need for corrective exercise
• Challenges with corrective exercise in
•
•
•
group personal training
Discuss common compensations
Simple assessments that can be
performed with a group
Review CEx examples and put together in
a flow
Activities That Lead to Dysfunction
• Inactivity – leading to decreased flexibility
and mobility
• Repetitive motion – creating high fatigue
and compensation to maintain work rate
• Awkward positions used in ADL
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–
–
Holding baby
Wallet in back pocket
Heavy bag on shoulder
• Side dominance
• Poor exercise technique/imbalanced
exercise programs
Why Perform Corrective Exercise
with Group Training?
• Address common compensations before
engaging in higher intensity exercise
• Improve movement patterns to allow for
progression
• Maximize clients’ time by utilizing warm up
for corrective exercise
• Eliminate warm up exercise that may
increase movement compensation
Five Kinetic Chain Checkpoints
Common Overactive/Tight Muscles
Soleus
Pec Major
Lateral Gastrocnemius
Pec Minor
Hip Flexors
Latissimus Dorsi
Common Underactive/Weak Muscles
Gluteus Maximus/Medius
Deep Core Stabilizers
Middle/Lower Trapezius
Rotator Cuff
Overhead Squat Assessment
•
A two-legged squat performed with:
– The arms held overhead
•
From a bilateral standing posture
observe:
– Total body structural alignment,
dynamic flexibility, and
neuromuscular control
•
Squatting requires:
– Optimal motion in the ankles,
knees, and hips.
•
Having the arms elevated
overhead:
– Stresses the musculature
surrounding the shoulder complex
– Increases the demand placed upon
the core stabilizing muscles
Push-up Assessment
1. LPHC:
- Does the low back sag?
2. Shoulders:
- Do the shoulders elevate?
- Does the scapula wing?
3. Head Cervical Spine:
- Does the cervical spine hyperextend?
Dynamic Assessments
Other things to consider:
•
•
Star Balance Excursion
Jump squats to stabilization
The CES Model:
1. Inhibit
2. Lengthen
3. Activation Integrated
4. Dynamic Movement
To Make it Work for Group Personal
Training:
1. Assess
–
–
–
–
Allow individual to understand compensations
Determine how to group individuals
Example: Poor OHS = no plyometics
Focus on most common shared compensations
2. Lengthen
– Using dynamic stretching
3. Activate
– Specific exercises to target underactive muscles
4. Integrate
– Putting movements into a flow to maximize time
Practice Individual Movements
•
•
•
•
•
•
•
Dynamic chest stretch
Glute bridge
Lat reach
Inch worm
Cobra/scaption
Lunge stretch
Single-leg balance
Progress to Flow
Chest stretch
glute bridge
lat reach
Lunge stretch SL balance
cobra/scaption
Inch worm
plank (high or low)
Group Activity
• Work in groups of four.
• Based on the compensations you saw:
– Pick a dynamic stretch to address an
overactive muscle group.
– Pick an exercise to activate a weak muscle
group.
– How can these be combined together in a
flow?
Summary Table
Common “overactive” or “tight” muscles
Common “underactive” or “weak”
muscles
Soleus
Gluteus maximus/medius
Gastrocnemius (lateral head)
Deep core stabilizers
Hip flexors
Rotator cuff
Pec major/minor
Middle/lower trapezius
Latissimus dorsi
Creating a Corrective Exercise Flow
• Pick the lengthening (dynamic
•
•
•
stretcing) and activation exercises that
have the most impact on the group
Teach each movement individually
Once they’ve mastered the technique,
combine with other items
Plan regressions and progressions to
accommodate the group
Additional Opportunities
• We are offering 20% off CPT with promo code and 15%
off specialization with promo code
• Visit www.nasm.org/get-credentialed for more info
Network. Engage. Earn CEUs
August 2-3, 2014
Location:
MusclePharm
4721 Ironton Street
Denver, CO 80239
NASM.org/2day
Only $349 – space is limited
Limited Space – Call Today! 877-718-3924
Contact Information
• Mike Fantigrassi
– [email protected]
• Kellie Roman
– [email protected]
Thank You!
For Your
Commitment to Excellence

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