ACE PERSONAL TRAINER MANUAL 5 th Edition Chapter

LEARNING OBJECTIVES • After completing this session, you will be able to: ü Discuss

BALANCE • Movement is essential to complete all activities of daily living (ADL) –

STATIC BALANCE • COM, or center of gravity (COG) – represents that point around

STATIC BALANCE • Base of support (BOS) – the two-dimensional distance between and beneath

GUIDELINES FOR STATIC BALANCE © 2014 ACE

DYNAMIC BALANCE • Different surfaces create a challenge in training balance. • Unstable, static

SINGLE-LEG STAND PATTERNS • Standing on a single leg requires: ü Stability in the

SINGLE-LEG STANDS • Objective: promote stability within the stance-leg and hip during a single-leg

STATIC BALANCE ON A SINGLE LEG • Once a client can effectively stand on

DYNAMIC MOVEMENT PATTERNS OVER A STATIC BASE © 2014 ACE

PHASE 2: MOVEMENT TRAINING • This phase of training involves teaching patterns for five

BEND-AND-LIFT PATTERNS • The bend-and-lift movement associated with the squat is one of the

HIP HINGE • Objective: emphasize “glute dominance” over “quad dominance” during the initial 10

LOWER-EXTREMITY ALIGNMENT • Objective: promote alignment among the hips, knees, and feet during a

FIGURE-4 POSITION • Objective: promote optimal alignment between the trunk and tibia, as well

SINGLE-LEG MOVEMENT PATTERNS • Progression for the single-leg stance involves: ü Adding external resistance

HALF-KNEELING LUNGE RISE • Objective: teach the proper mechanics of the rising portion of

LUNGES • Objective: teach the proper mechanics of the full lunge © 2014 ACE

LUNGE MATRIX • Objective: promote stability and mobility throughout the kinetic chain using variations

PUSHING MOVEMENTS • Scapular rotation and stability is critical for various pushing movements. •

BILATERAL AND UNILATERAL PRESSES • Objective: execute open-chain pushing movements in unsupported environments without

THORACIC MATRIX • Objective: promote multiplanar thoracic mobility with drivers (e. g. , arms

OVERHEAD PRESS • Objective: provide additional stability to the shoulder capsule during the lowering

PULLING MOVEMENTS • Pulling movements follow similar principles to pushing with regard to scapulothoracic

BILATERAL AND UNILATERAL ROWS • Objective: execute open-kinetic-chain pulling movements in unsupported environments without

ROTATIONAL MOVEMENTS • Rotational movements: ü Are very complex due to the spiral or

WOOD-CHOP AND HAY BALER SPIRAL PATTERNS • © 2014 ACE Objective: introduce basic spiral

WOOD-CHOP AND HAY BALER SPIRAL PATTERNS © 2014 ACE

WOOD-CHOP AND HAY BALER • Objective: add external resistance from a cable or elastic

SUMMARY • Trainers should emphasize stability and mobility during the initial phase of a

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ACE PERSONAL TRAINER MANUAL 5 th Edition Chapter 9: Functional Programming for Stability-Mobility and Movement Lesson 9. 3

LEARNING OBJECTIVES • After completing this session, you will be able to: ü Discuss balance: static vs. dynamic balance, training guidelines, and the effect on center of gravity and line of gravity ü Discuss the importance of single-leg stand patterns, and demonstrate exercises to promote stability and dynamic movement patterns ü Describe the importance of training the five basic movement patterns, and the effects each have in the kinetic chain and activities of daily living ü Discuss bend-and-lift and single leg movement patterns, and demonstrate exercises that promote proper movement for each ü Discuss pushing and pulling movement patterns, and demonstrate exercises that promote proper movement for each ü Discuss rotational movement patterns, and demonstrate exercises that promote proper movement © 2014 ACE

BALANCE • Movement is essential to complete all activities of daily living (ADL) – the ability to move efficiently requires control of the body’s postural alignment • Balance: ü ü The foundational element of all programming Enhances physical performance A trainable skill – improvements are evident with a few weeks Builds self-efficacy and confidence • Two types: ü Static balance – the ability to maintain the body’s center of mass (COM) within its base of support (BOS) ü Dynamic balance – the ability to move the body’s COM outside of its BOS while maintaining postural control and establishing a new BOS © 2014 ACE

STATIC BALANCE • COM, or center of gravity (COG) – represents that point around which all weight is evenly distributed: ü A person’s COG constantly shifts as he or she changes position, moves, or adds external resistance. © 2014 ACE

STATIC BALANCE • Base of support (BOS) – the two-dimensional distance between and beneath the body’s points of contact with a surface: ü Moving the feet closer together reduces the BOS and the balance control • Line of gravity (LOG) – a theoretical vertical line passing through the COG, dissecting the body into sagittal and frontal planes: ü The body is considered stable when its line of gravity (LOG) falls within its BOS • Balance is more challenging when the LOG or the COG falls near, or outside of, the BOS, or when one challenges the body’s limits of stability (LOS): ü LOS is the degree of allowable sway away from the line of gravity that can be tolerated without a need to change the BOS © 2014 ACE

DYNAMIC BALANCE • Different surfaces create a challenge in training balance. • Unstable, static balance-training devices (and the ground) are proactive – clients can generally anticipate the balance requirements • Dynamic, unstable devices are reactive – the client must react to the changing surface ü Both forms develop proprioceptive (somatosensory), vestibular, and ocular (visual) system efficiency © 2014 ACE

SINGLE-LEG STAND PATTERNS • Standing on a single leg requires: ü Stability in the stance-leg, hip, and torso ü Mobility in the raised leg if stepping is involved ü Hip abductor weakness reflects an inability to control lateral hip shift, placing additional stress on the knee • Before learning single-leg movements, clients should: ü Strengthen hip abductors in isolation before integrating full-body, weightbearing movements ü Learn how to effectively control hip adduction and demonstrate control of lateral shifts during gait © 2014 ACE

STATIC BALANCE ON A SINGLE LEG • Once a client can effectively stand on one leg: ü Introduce dynamic movements of the upper and lower extremity over a static base of support ü Introduce various forms of resistance (e. g. , medicine balls, cables, or bands) to increase stabilization demands and the need for bracing • A personal trainer’s creativity is important to heighten the fun factor: ü Always exercise common sense ü Keep drills skill- and conditioning-level appropriate ü Keep exercises purposeful © 2014 ACE

PHASE 2: MOVEMENT TRAINING • This phase of training involves teaching patterns for five primary movements: ü Using body weight as resistance ü Using the levers within the body (e. g. , the arms) as drivers to increase exercise intensity • By performing the five movements effectively: ü The potential for efficient movement is increased ü The likelihood for compensation, pain, and injury is decreased • Many factors affect the timeframe to successfully train the five movements. © 2014 ACE

BEND-AND-LIFT PATTERNS • The bend-and-lift movement associated with the squat is one of the most prevalent activities used in strength training and throughout most individuals’ ADL. • Proper technique is key: ü Faulty movement patterns associated with poor technique will disrupt muscle function and joint loading. o This compromises performance and ultimately leads to overload and potential injury ü The inability to stabilize the lumbar spine or maintain a straight or slightly extended thoracic spine increases compressive and shear forces on the lumbar vertebrae. ü With inadequate thoracic spine mobility, movement compensation occurs involving increased lumbar extension. ü Squatting (with external loads) with excessive lumbar extension dramatically increases the compressive forces on the lumbar spine. © 2014 ACE

SINGLE-LEG MOVEMENT PATTERNS • Progression for the single-leg stance involves: ü Adding external resistance – such as holding a medicine ball or dumbbell ü Increasing the balance challenge – such as introducing partial single-leg squat • The traditional lunge, and lunge variations – occur in ADL, workouts, and sports: ü Clients should be trained functionally to mimic these patterns • Once proficient with the standard lunge pattern, progress the exercise to include: ü Directional changes ü Different foot positions ü Upper-extremity movement © 2014 ACE

PUSHING MOVEMENTS • Scapular rotation and stability is critical for various pushing movements. • The emphasis of training during phase 2 – shift from isolated shoulder exercises toward integrated whole-body movement patterns: ü Exercises can begin with more traditional pushing movements ü Exercises may target the shoulder girdle bilaterally or unilaterally ü Use supported backrests, then progress to unsupported movements to mimic ADL © 2014 ACE

PULLING MOVEMENTS • Pulling movements follow similar principles to pushing with regard to scapulothoracic stabilization – which promotes better glenohumeral function. • A client can: ü Pull from a position of scapular stability, implying that the movement is purely from the shoulder ü Pull and intentionally incorporate scapular retraction into the movement • The emphasis of training during phase 2 – shift from isolated shoulder exercises toward integrated whole-body movement patterns: ü Exercises can begin with more traditional pulling movements ü Exercises may target the shoulder girdle bilaterally or unilaterally ü Use supported backrests, then progress to unsupported movements to mimic ADL © 2014 ACE

BILATERAL AND UNILATERAL ROWS • Objective: execute open-kinetic-chain pulling movements in unsupported environments without compromising stability of the scapulothoracic joint and lumbar spine © 2014 ACE

ROTATIONAL MOVEMENTS • Rotational movements: ü Are very complex due to the spiral or diagonal patterns throughout the body ü Generally incorporate movement into multiple planes simultaneously ü Increase the forces placed along the vertebrae and require effective core conditioning ü Require technique and appropriate mobility and stability levels in the thoracic and lumbar spine to facilitate synchronous movement ü The ability to dissipate ground and reactive forces reduces the impact on local areas and decreases the potential for injury. • Two key movements involving diagonal or spiral patterns of movement within the arms, shoulders, trunks, hips, and legs: ü Wood chop ü Hay baler © 2014 ACE

SUMMARY • Trainers should emphasize stability and mobility during the initial phase of a client’s training program to restore good joint alignment and muscle balance across joints. • Trainers must stress the importance of learning how to perform the five basic movement patterns correctly: ü ü ü Bend-and-lift movements (e. g. , squatting) Single-leg movements (e. g. , single-leg stance and lunging) Pushing movements Pulling movements Rotational (spiral) movements • Proper execution of these movements enhances the potential to promote movement efficiency, as well as long-term maintenance and integrity of the joint structures, muscles, connective tissues, and nerves of the musculoskeletal system. © 2014 ACE