I tro r duct c io i n t o Exercise Technique

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Leo Warren
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1 Introduction to Exercise Technique

2 Is Exercise Technique Important? It is the actual technique used for a resistance training exercise that determines; The precise movement pattern the body will be attempting to learn. The positioning that the body will be attempting to stabilize. The specific muscles and muscle synergies that will be recruited. The relative safety and efficiency of each exercise performed.

precise movement pattern the body will be attempting to learn.

3 Is Exercise Technique Important? Technique during all forms of exercise will also influence the physiological adaptations required for development of all bio-motor abilities; The derived specific strength type Muscular endurance priorities Stabilization and balance strategies Joint mobility enhancement Potential speed increases Power development Neuromuscular efficiency

required for development of all bio-motor abilities; The derived specific strength type

4 Which is Most Important? Technique or Programming? Both exercise programming and exercise technique are extremely important. Most research is related to comparing changes in program design not optional techniques. Example Wayne Wescott studies; 3 sets vs. 1 set Easier to study the effects of changes in program variables than results due to changes in technique. However, what importance are these program variables if the exercise technique is poor?

Most research is related to comparing changes in program design not optional techniques.

5 Exercise Technique Priorities Exercise Technique should Be based on anatomical structure and function Incorporate physiological and biomechanical factors. Consider the condition and the abilities of the individual. Seek to minimize immediate and long term risk. Aim to maximize exercise efficiency. Be consistent with training goals and present program phase.

Consider the condition and the abilities of the individual.

6 The Seven Elements for Technique 1. Match the specific Goals 2. Alignment of forces 3. Positioning of the body 4. Stabilization of moving and nonmoving body parts 5. Optimum Motion of the exercise 6. Controlled Tempo, or speed, of the motion 7. Efficient Breathing

Stabilization of moving and nonmoving body parts 5.

7 Determining the Goal Determining specific goals of an exercise Muscle groups to be targeted Risk vs. Benefit Bio-motor ability to be enhanced Strength, endurance, stability, mobility, speed, power, agility Neuromuscular adaptations Functional transference Sports preparation Corrective or rehabilitative Cosmetic improvements Training phase and program variables Intensity, Volume, Recovery, & Sequence Determines all other elements of technique Alignment, positioning, stability, motion, tempo, even breathing

adaptations Functional transference Sports preparation Corrective or rehabilitative Cosmetic improvements Training phase and

8 Alignment Definition: Matching of the pull of the muscles against the pull or push of the resistance. Efficient Alignment considers; The fiber alignment of the targeted muscles The desired limb or body movement Linear Rotational The force vectors of the resistance Linear Rotational The resulting effect on the joint Compression, Distraction, and Shear

Efficient Alignment considers; The fiber alignment of the targeted muscles The desired

9 Definition: The specific way in which we set the body and limbs before and during the exercise. Two main goals of proper positioning: Receive a higher level of efficiency! Positioning Provide a greater degree of safety! Priorities of Positioning Axial skeleton and its immediate attachments Pelvis, spine, head, & shoulder girdle

Two main goals of proper positioning: Receive a higher level of efficiency!

10 Positioning of the Spine The further the spine is taken away from optimal posture when loaded, the higher potential risk.

11 Spinal Positioning & Risk

12 Spinal Positioning & Risk

13 Positioning Relationships Is consistent with goals of exercise. Different positioning options for different goals Must be appropriate for individual s condition and abilities Is directly tied to Alignment. Is able to be Stabilized. Is not undesirably altered by exercise Motion. Is not undesirably altered by exercise Tempo. Is supported by proper Breathing technique.

condition and abilities Is directly tied to Alignment. Is able to be Stabilized.

14 Definition: Stability The ability to control all moving and non-moving body parts during a desired movement or exercise. Two general types Static Dynamic

15 Balance Types Body-Righting Reflexes Tend to dominate when standing or moving across a stable surface. Most common type of balance demand for most life and sport movements.

16 Balance Types Tilting Response Reflexes Tend to dominate when the supporting surface is also unstable and moves beneath us. Not a common type of balance demand we encounter in life or sports movements.

17 Stability Relationships Should be an integral part of the Goal. Utilized to maintain efficient Alignment. Required to maintain proper Positioning. Priority over exercise Motion. Should not be compromised by Tempo. Is supported with proper Breathing technique.

Required to maintain proper Positioning.

18 Motion Definition: The total movement of the body and/or its parts during an activity or exercise. Considerations: Goal Type of motion Alignment of motion Range of motion Speed of motion

19 Range of Motion Definition: The amount of total movement allowed by the involved joints of the body during a resisted exercise. Considerations: Goals of exercise Alignment Positioning Stability All possible limitations

20 Limits of Motion Bones Joints Muscles Nerves External Forces Concurrent Forces The Goal

21 Optimum Motion Definition: The total controlled amount of movement of the body and its parts as desired with consideration of all goals and possible risks. Optimal Motion will vary for each person on each exercise and will gradually be modified as exercise duration is extended.

22 Tempo Tempo Refers to the speed of motion of each repetition. 4 Phases of repetition Tempo Eccentric phase Eccentric-isometric phase Concentric phase Concentric-isometric phase Tempo is also considered a program design variable.

23 Tempo Relationships Should be consistent with exercise Goals. Should not alter Alignment or Positioning. Should not prohibit Stability. Should not affect desired range of Motion. Should be coordinated with Breathing.

24 Breathing An important element of technique. Requires muscle actions and joint movements Proper breathing technique can affect: Accomplishing goals Maintenance of alignment and positioning Optimal Motion Supporting stability Coordinating tempo Breathing mechanics will be further presented during the Core & Trunk Lecture.

25 R.E.M. Breathing (Resistance Exercise Method) Breathing is based on the designed function of the inner-unit or Core muscles. Inner Unit has dual role for both Respiration and Stabilization. Inner unit is comprised of: Diaphram Pelvic Floor muscles Transverse abdominus Transverso-spinalis group Thoraco-Lumbar apenorosis (fascia) Assisting muscles: Portions of the Quadratus Lumborum, Internal Oblique, & Intertransversari

26 R.E.M. Breathing (Resistance Exercise Method) Specific Inhalation actions: Primarily involved in 1 st phase of inhalation. Provides for with downward expansion of lungs. Assists with phase 2 of inhalation. Outward and slight upward expansion of rib cage.

27 R.E.M. Breathing (Resistance Exercise Method) Faulty inhalation technique Failure to properly perform phase 1 of inhalation promotes increased compensation of phase 2. Leads to stressed, over developed, hypertrophy, and increased resting tension of elevators of the scapula and rib cage, ie; Scalenes Levator scapulae Upper Trapezius SCM

28 R.E.M. Breathing (Resistance Exercise Method) Specific Exhalation actions Helps to control amount and rate of air released from lunges. Helps to maintain intraabdominal and intra-thoracic pressure. In turn, assist with pelvic and spinal stabilization as internal pressure is being decreased.

29 Everett Aaberg Co-Owner, TELOS Fitness Center Founder & Director of The Ortho-Kinetics Institute

Basic techniques of pulmonary physical therapy (I) 100/04/24

Basic techniques of pulmonary physical therapy (I) 100/04/24 Evaluation of breathing function Chart review History Chest X ray Blood test Observation/palpation Chest mobility Shape of chest wall Accessory