1-105 of 105
Functional Movement Assessments
Functional movement assessments are used by clinicians and practitioners to
determine:
-Movement proficiency
-Potential for injury
-Design for appropriate training and rehabilitation
Quantitative functional movement screens may lead to:
-Reduced muscular imbalances and asymmetries
-Determination of readiness to participate in weight training
Measuring ROM of the Spine and at the Hip Joint
, Good ROM at the hip joint is important for good biomechanics of the spine
Although tightness in the hip flexors is not seen as often as tightness in the hip
extensors, both are important factors for a healthy spine
Tightness in the muscles crossing the hip joint may predispose a person to
low-back problems
Flexibility Program Design
Structured around the same underlying principles that all health related fitness
components utilize:
-Progressive overload
-Specificity of training
-Individual differences
-Reversibility
Assessment of ROM at specific joints helps to determine the need for a
flexibility program.
Once adequate ROM is achieved, a maintenance program should be
prescribed
The principle of overload for flexibility training may be applied by increasing
frequency (sessions per day or week), intensity (point of stretch) and/or time
for each session.
Principle of reversibility also shows that flexibility gains are lost within 4 to 8
weeks of ceasing flexibility exercises.
,Age and Gender
With aging, there is a reduction in collagen solubility which may lead to
increases in tendon rigidity and therefor, reduction in ROM
Women have a more compliant Achilles tendon, resulting in greater ankle
flexibility and lower muscle stiffness.
Circumferential Measures
Easily understood by clients
Can be used with extremely obese individuals
Determines fat distribution as a risk of obesity
Central obesity (android) is linked to a greater risk of cardiovascular than
gynoid obesity (hip and thigh region)
Advanced Horizontal Isometric Side Bridge
This is a more difficult version of the side bridge exercise for quadratus
lumborum and transversus abdominis development. It is also typically held
, isometrically for 30 to 60 sec. -legs outstretched instead of bent on knees like
previous
Weight loss supplements cont.
Numerous safety concerns have been raised with some supplements (e.g.,
ephedra, bitter orange, chitosan).
People of all ages experiment with weight loss products
Caffeine and energy drinks should be consumed with caution- particularly in
the younger/adolescent population
Intensity
Progression from moderate (i.e., 40% to <60% or HRR) to vigorous (i.e., ≥60%
or HRR) may result in greater health benefits.
Weight Management Myths
Functional Movement Assessments
Functional movement assessments are used by clinicians and practitioners to
determine:
-Movement proficiency
-Potential for injury
-Design for appropriate training and rehabilitation
Quantitative functional movement screens may lead to:
-Reduced muscular imbalances and asymmetries
-Determination of readiness to participate in weight training
Measuring ROM of the Spine and at the Hip Joint
, Good ROM at the hip joint is important for good biomechanics of the spine
Although tightness in the hip flexors is not seen as often as tightness in the hip
extensors, both are important factors for a healthy spine
Tightness in the muscles crossing the hip joint may predispose a person to
low-back problems
Flexibility Program Design
Structured around the same underlying principles that all health related fitness
components utilize:
-Progressive overload
-Specificity of training
-Individual differences
-Reversibility
Assessment of ROM at specific joints helps to determine the need for a
flexibility program.
Once adequate ROM is achieved, a maintenance program should be
prescribed
The principle of overload for flexibility training may be applied by increasing
frequency (sessions per day or week), intensity (point of stretch) and/or time
for each session.
Principle of reversibility also shows that flexibility gains are lost within 4 to 8
weeks of ceasing flexibility exercises.
,Age and Gender
With aging, there is a reduction in collagen solubility which may lead to
increases in tendon rigidity and therefor, reduction in ROM
Women have a more compliant Achilles tendon, resulting in greater ankle
flexibility and lower muscle stiffness.
Circumferential Measures
Easily understood by clients
Can be used with extremely obese individuals
Determines fat distribution as a risk of obesity
Central obesity (android) is linked to a greater risk of cardiovascular than
gynoid obesity (hip and thigh region)
Advanced Horizontal Isometric Side Bridge
This is a more difficult version of the side bridge exercise for quadratus
lumborum and transversus abdominis development. It is also typically held
, isometrically for 30 to 60 sec. -legs outstretched instead of bent on knees like
previous
Weight loss supplements cont.
Numerous safety concerns have been raised with some supplements (e.g.,
ephedra, bitter orange, chitosan).
People of all ages experiment with weight loss products
Caffeine and energy drinks should be consumed with caution- particularly in
the younger/adolescent population
Intensity
Progression from moderate (i.e., 40% to <60% or HRR) to vigorous (i.e., ≥60%
or HRR) may result in greater health benefits.
Weight Management Myths
