This document discusses key differences in exercise programming considerations for females compared to males. Structurally, females have a wider pelvis, larger quadriceps angle, and increased incidence of posture issues. Hormonally, higher estrogen levels in females can increase ligament and tendon laxity and joint instability over the menstrual cycle. Effective exercise programs for females must address these anatomical and physiological differences through a stronger focus on posture, core stability, and injury prevention compared to traditional male-focused programs.
This document discusses fundamentals of nursing related to body mechanics, mobility, activity, and sleep. It covers topics like basic elements of body mechanics including body alignment, balance, and coordinated movement. It also addresses factors that affect mobility and activity levels as well as common sleep disorders and stages of sleep. The nurse's role in promoting proper body mechanics, activity/mobility, and adequate rest and sleep is emphasized.
The document discusses core strength and balance. It defines the core as including the abdominals, hip flexors, quads, hamstrings, glutes, and low back. Imbalances in the core are often due to poor posture, mechanics, and stretching over time. Exercises should target both the front and back of the core with a balance of anterior and posterior exercises to correct imbalances and prevent injuries. Maintaining a neutral spine is important for proper functioning.
Charlie Hoolihan discusses core training and the complexity of the human body. He defines the core muscles as those between the sternum and knees, including the abdominals, low back, and hips. Core training aims to enhance force transfer between upper and lower extremities through movement-specific training. Hoolihan recommends exercises like planks, bird dogs, resistance band exercises, stability ball exercises, medicine ball exercises, and TRX/suspension training to develop a strong, balanced core while emphasizing proper form and fluid movement. Resources for further information are provided.
This document defines and explains the components of fitness, including both health-related and skill-related fitness. Health-related fitness consists of body composition, aerobic endurance, flexibility, muscular strength, and muscular endurance. Skill-related fitness includes agility, balance, coordination, power, speed, and reaction time. The document recommends following a physical activity pyramid to achieve an appropriate level of health-related fitness through nutrition, exercise, hygiene, and rest.
This document provides information on balance, including how balance works, common balance disorders, statistics on falling, and exercises to improve balance. It explains that balance relies on visual cues, internal spatial orientation from the inner ear, and feedback from muscles and bones. Common balance disorders cause dizziness and disorientation. Falls are the leading cause of injury for older adults, with over 1/3 falling each year. The document recommends various exercises people can do to improve balance, such as plantar flexion, knee flexion, and side leg raises. Safety tips are provided, like holding onto furniture for support. Tracking progress by timing how long one can balance on one foot is also suggested.
This document discusses fundamentals of nursing related to body mechanics, mobility, activity, and sleep. It covers topics like basic elements of body mechanics including body alignment, balance, and coordinated movement. It also addresses factors that affect mobility and activity levels as well as common sleep disorders and stages of sleep. The nurse's role in promoting proper body mechanics, activity/mobility, and adequate rest and sleep is emphasized.
The document discusses core strength and balance. It defines the core as including the abdominals, hip flexors, quads, hamstrings, glutes, and low back. Imbalances in the core are often due to poor posture, mechanics, and stretching over time. Exercises should target both the front and back of the core with a balance of anterior and posterior exercises to correct imbalances and prevent injuries. Maintaining a neutral spine is important for proper functioning.
Charlie Hoolihan discusses core training and the complexity of the human body. He defines the core muscles as those between the sternum and knees, including the abdominals, low back, and hips. Core training aims to enhance force transfer between upper and lower extremities through movement-specific training. Hoolihan recommends exercises like planks, bird dogs, resistance band exercises, stability ball exercises, medicine ball exercises, and TRX/suspension training to develop a strong, balanced core while emphasizing proper form and fluid movement. Resources for further information are provided.
This document defines and explains the components of fitness, including both health-related and skill-related fitness. Health-related fitness consists of body composition, aerobic endurance, flexibility, muscular strength, and muscular endurance. Skill-related fitness includes agility, balance, coordination, power, speed, and reaction time. The document recommends following a physical activity pyramid to achieve an appropriate level of health-related fitness through nutrition, exercise, hygiene, and rest.
This document provides information on balance, including how balance works, common balance disorders, statistics on falling, and exercises to improve balance. It explains that balance relies on visual cues, internal spatial orientation from the inner ear, and feedback from muscles and bones. Common balance disorders cause dizziness and disorientation. Falls are the leading cause of injury for older adults, with over 1/3 falling each year. The document recommends various exercises people can do to improve balance, such as plantar flexion, knee flexion, and side leg raises. Safety tips are provided, like holding onto furniture for support. Tracking progress by timing how long one can balance on one foot is also suggested.
Balance Training in Athletes and Elderly (Rehabilitation)Prochnost
This document discusses balance, including static and dynamic balance. It defines balance as maintaining the body's center of gravity over its base of support. Factors that affect balance include center of mass, center of gravity, momentum, base of support, and ground reaction forces. The body uses sensory inputs, the central nervous system, and muscle responses to maintain balance. Static balance refers to maintaining a stable position at rest, while dynamic balance involves stabilizing the body during movement. The document outlines several tests to assess static and dynamic balance and provides examples of static, semi-dynamic, and dynamic balance exercises. It describes a three-phase balance training program that progresses from non-ballistic static exercises to dynamic and sport-specific functional exercises.
The document provides information about a Level 2 Anatomy and Physiology for Exercise course through YMCA Awards, including unit aims covering basic anatomy and physiology relating to exercise programming for healthy adults. The skeleton unit covers identifying major bones, the structure and functions of the skeleton, and types of joints. Special populations like young people, pregnant women, older adults and those with disabilities may require modified exercise approaches due to anatomical and physiological changes.
This document discusses low back dysfunction and provides information about anatomy, causes, symptoms, risks, prevention, and treatment of low back pain. It notes that low back pain is one of the most common reasons for doctor visits and costs over $50 billion annually in the US. The document outlines the regions and curves of the spine, common postural dysfunctions, muscles that support the pelvis, and causes of low back pain like overuse or injury. It recommends prevention through proper posture, lifting, flexibility, and strength training. Treatment involves rest, medication, exercises, and ergonomic practices.
The document discusses the benefits of dryland training for swimmers. It argues that dryland training can help restore muscle balance impaired by repetitive swimming motions, strengthen tendons and muscles, and improve aerobic capacity and movement economy compared to only swimming. It also notes that high intensity strength training has been shown to improve aerobic capacity similarly to long slow distance training. The document emphasizes that dryland training for swimmers should target exercises that lengthen and stabilize muscles in line with the biomechanics of swimming.
This document discusses correct and bad postures of standing and sitting. It defines good posture and explains concepts of correct posture. Advantages of correct posture include physical appearance, graceful movement, fitness, and disease prevention. Causes of bad posture include improper diet, accidents, fatigue, and lack of exercise. Common postural deformities are spinal curvature, flat foot, knock knees, bow legs, and round shoulders. The document concludes by describing physical exercises that can help correct different postural issues.
This word presentation is prepared for DIET Daryaganj ETE trainees while keeping in view their Health and Physical Education curriculum and they are free to use this presentation in anyway as they like.
This document discusses the importance of home exercise. It notes that home exercise can provide psychological benefits like reduced stress and improved self-efficacy. Physiologically, home exercise can improve flexibility, balance, and the ability to perform daily activities. It can also help modify risk factors like blood pressure, cholesterol, blood glucose, and weight. The document provides recommendations for aerobic and strength training exercises according to FITT principles and strategies for setting goals, selecting exercises, tracking progress, and rewarding oneself to support adherence to a home exercise routine.
Factors that can affect a person's mobility and immobility include growth and development, physical health, nutrition, personal values, external environmental factors, and prescribed limitations. Growth and development impact mobility as the body and nervous system mature. Physical health conditions like disease, injuries, and cardiovascular or metabolic issues can limit movement. Nutrition influences mobility - both undernutrition and overnutrition can affect alignment, and vitamin/mineral deficiencies impact bones and muscles. Personal values around exercise and appearance motivate some people's activity levels. External temperature, facilities, and safety also influence mobility. Medical professionals may prescribe limitations to rest, reduce pain, or due to client health problems.
Rise High Performance Presents - Strenght & Conditioning to Improve YOUR Golf...Rise Health Group
In the third of our #RHPpresents Seminar Series, Exercise Services Manager Matt Pollard and Clinical Manager Leigh Iacovangelo take us through the benefits of S&C training to improve your golf game.
This document discusses correct posture and common postural deformities. It defines good posture as the position that allows the body to function effectively with minimal fatigue. Correct standing posture involves keeping the skeleton erect with the center of gravity in line. Correct sitting posture maintains the natural spinal curve without stress. Bad posture can be caused by various factors and leads to issues like back pain and breathing difficulties. Common postural deformities discussed include kyphosis, lordosis, scoliosis, flat foot, knock knees, and bow legs. Physical activities are recommended as corrective measures for postural issues.
This powerpoint talks about the different postures adapted by a human body. Along with it, what are the postures the human body needs to adapt when standing, sitting and lying.
Balance Training Toolbox for Older AdultsSue Scott
The document provides an overview of balance training techniques for older adults, with a focus on frail elderly populations. It discusses evaluating balance and related areas like flexibility and strength. A variety of exercises are described that target different body areas and balance systems in a progressive manner. The goal is to help older adults live active, capable lives through appropriate physical activity programs that improve balance and balance confidence.
The document discusses physiology of movement and effects of exercise and immobility on the body. It covers topics like skeletal and muscular systems, types of joint movement, different types of exercises and their effects on body systems. Regarding immobility, it discusses effects on musculoskeletal, cardiovascular, respiratory and other body systems like risk of falls, skin breakdown and psychological impacts. It also covers nursing management aspects like assessment, nursing diagnoses and interventions to promote mobility.
The document discusses strength and conditioning exercises to improve swimming performance and reduce injury. It introduces a case study of a triathlete named John who wants to improve his swimming time. The document then covers biomechanics of swimming, common shoulder injuries in swimmers, and the importance of proprioception. It recommends exercises like band external rotations, prone bar pulls, and prone rows with external rotation to address John's needs and swimming weaknesses while preventing injury.
An activity-exercise pattern refers to a person's routine of exercise, daily activities, leisure, and recreation. It includes activities of daily living that require energy expenditure as well as the type, quality, and quantity of exercise a person engages in. Exercise is defined as planned, structured, repetitive bodily movement done to improve or maintain physical fitness. There are different types of exercise classified by muscle contraction and energy source, including isotonic, isometric, aerobic, and anaerobic exercise. Regular exercise provides benefits to many body systems such as the musculoskeletal, cardiovascular, respiratory, and nervous systems. Factors like physiological changes, development, behaviors, and environment can affect a person's oxygenation.
BALANCE
BALANCE SYSTEM
TYPES OF BALANCE
MECHANISM
CORRELATION
BALANCE TRAINING
MANAGEMENT
STRATEGIES
PHYSIOTHERAPY INTERVENTION
BALANCE TRAINING IN ELDERLY
OUTCOME MEASURES
The document discusses fitness testing and strength training. It defines different types of fitness and provides details on tests to measure muscular strength and endurance. These include the bench jump, modified dip/push-up, and bent-leg curl-up tests. The document also outlines principles for developing strength, such as overload and specificity. It provides guidelines for prescribing strength training, including factors like mode, resistance, sets and frequency. The goal is to stimulate strength gains through progressive resistance training 2-3 times per week.
The document discusses the Heath-Carter anthropometric somatotype method for assessing body shape and composition. It describes how somatotypes are expressed as a three-number rating of endomorphy, mesomorphy, and ectomorphy. Ten anthropometric measurements are needed to calculate an individual's somatotype rating. The document also examines the evolution of human posture from quadrupedal to bipedal and how this impacted the musculoskeletal system. It distinguishes between static and dynamic posture.
1. The document discusses upper extremity balance and stability training, focusing on proprioception, core stability, and their relationship to shoulder stability.
2. It provides an overview of exercises to improve range of motion, strength, proprioception, core stability, and progressions for both open and closed kinetic chain exercises.
3. The author recommends programs incorporate exercises for rotator cuff and periscapular muscles, as well as closed kinetic chain exercises and functional training, while limiting unstable surface training.
PDF FORMAT FOR THE GUINNESS WORLD BOOK OF RECORDS 2015kayemba isaac
the greatest and latest world record breakers..all just sumarrised in the leaflet of this publication...all is possible just with simple mechanisms of adaption of personality!!
Hola!
El meu primer slideshare tractarà sobre la transició i els començaments de la democràcia espanyola amb el rei que hi haurà amb els successors del régim dictatorial, després veure-ho els diferents partits polítics que hi haurà, els presidents del govern espanyol. Espero que aquesta presentació us serveixi de gran ajuda i pogeu entendre una mica més la política espanyola. La política espanyola es basarà en el bipartidisme.Si teniu algun dubte podeu contactar amb mi enviant un missatge al correu: bausasoriano2000@gmail.com
Balance Training in Athletes and Elderly (Rehabilitation)Prochnost
This document discusses balance, including static and dynamic balance. It defines balance as maintaining the body's center of gravity over its base of support. Factors that affect balance include center of mass, center of gravity, momentum, base of support, and ground reaction forces. The body uses sensory inputs, the central nervous system, and muscle responses to maintain balance. Static balance refers to maintaining a stable position at rest, while dynamic balance involves stabilizing the body during movement. The document outlines several tests to assess static and dynamic balance and provides examples of static, semi-dynamic, and dynamic balance exercises. It describes a three-phase balance training program that progresses from non-ballistic static exercises to dynamic and sport-specific functional exercises.
The document provides information about a Level 2 Anatomy and Physiology for Exercise course through YMCA Awards, including unit aims covering basic anatomy and physiology relating to exercise programming for healthy adults. The skeleton unit covers identifying major bones, the structure and functions of the skeleton, and types of joints. Special populations like young people, pregnant women, older adults and those with disabilities may require modified exercise approaches due to anatomical and physiological changes.
This document discusses low back dysfunction and provides information about anatomy, causes, symptoms, risks, prevention, and treatment of low back pain. It notes that low back pain is one of the most common reasons for doctor visits and costs over $50 billion annually in the US. The document outlines the regions and curves of the spine, common postural dysfunctions, muscles that support the pelvis, and causes of low back pain like overuse or injury. It recommends prevention through proper posture, lifting, flexibility, and strength training. Treatment involves rest, medication, exercises, and ergonomic practices.
The document discusses the benefits of dryland training for swimmers. It argues that dryland training can help restore muscle balance impaired by repetitive swimming motions, strengthen tendons and muscles, and improve aerobic capacity and movement economy compared to only swimming. It also notes that high intensity strength training has been shown to improve aerobic capacity similarly to long slow distance training. The document emphasizes that dryland training for swimmers should target exercises that lengthen and stabilize muscles in line with the biomechanics of swimming.
This document discusses correct and bad postures of standing and sitting. It defines good posture and explains concepts of correct posture. Advantages of correct posture include physical appearance, graceful movement, fitness, and disease prevention. Causes of bad posture include improper diet, accidents, fatigue, and lack of exercise. Common postural deformities are spinal curvature, flat foot, knock knees, bow legs, and round shoulders. The document concludes by describing physical exercises that can help correct different postural issues.
This word presentation is prepared for DIET Daryaganj ETE trainees while keeping in view their Health and Physical Education curriculum and they are free to use this presentation in anyway as they like.
This document discusses the importance of home exercise. It notes that home exercise can provide psychological benefits like reduced stress and improved self-efficacy. Physiologically, home exercise can improve flexibility, balance, and the ability to perform daily activities. It can also help modify risk factors like blood pressure, cholesterol, blood glucose, and weight. The document provides recommendations for aerobic and strength training exercises according to FITT principles and strategies for setting goals, selecting exercises, tracking progress, and rewarding oneself to support adherence to a home exercise routine.
Factors that can affect a person's mobility and immobility include growth and development, physical health, nutrition, personal values, external environmental factors, and prescribed limitations. Growth and development impact mobility as the body and nervous system mature. Physical health conditions like disease, injuries, and cardiovascular or metabolic issues can limit movement. Nutrition influences mobility - both undernutrition and overnutrition can affect alignment, and vitamin/mineral deficiencies impact bones and muscles. Personal values around exercise and appearance motivate some people's activity levels. External temperature, facilities, and safety also influence mobility. Medical professionals may prescribe limitations to rest, reduce pain, or due to client health problems.
Rise High Performance Presents - Strenght & Conditioning to Improve YOUR Golf...Rise Health Group
In the third of our #RHPpresents Seminar Series, Exercise Services Manager Matt Pollard and Clinical Manager Leigh Iacovangelo take us through the benefits of S&C training to improve your golf game.
This document discusses correct posture and common postural deformities. It defines good posture as the position that allows the body to function effectively with minimal fatigue. Correct standing posture involves keeping the skeleton erect with the center of gravity in line. Correct sitting posture maintains the natural spinal curve without stress. Bad posture can be caused by various factors and leads to issues like back pain and breathing difficulties. Common postural deformities discussed include kyphosis, lordosis, scoliosis, flat foot, knock knees, and bow legs. Physical activities are recommended as corrective measures for postural issues.
This powerpoint talks about the different postures adapted by a human body. Along with it, what are the postures the human body needs to adapt when standing, sitting and lying.
Balance Training Toolbox for Older AdultsSue Scott
The document provides an overview of balance training techniques for older adults, with a focus on frail elderly populations. It discusses evaluating balance and related areas like flexibility and strength. A variety of exercises are described that target different body areas and balance systems in a progressive manner. The goal is to help older adults live active, capable lives through appropriate physical activity programs that improve balance and balance confidence.
The document discusses physiology of movement and effects of exercise and immobility on the body. It covers topics like skeletal and muscular systems, types of joint movement, different types of exercises and their effects on body systems. Regarding immobility, it discusses effects on musculoskeletal, cardiovascular, respiratory and other body systems like risk of falls, skin breakdown and psychological impacts. It also covers nursing management aspects like assessment, nursing diagnoses and interventions to promote mobility.
The document discusses strength and conditioning exercises to improve swimming performance and reduce injury. It introduces a case study of a triathlete named John who wants to improve his swimming time. The document then covers biomechanics of swimming, common shoulder injuries in swimmers, and the importance of proprioception. It recommends exercises like band external rotations, prone bar pulls, and prone rows with external rotation to address John's needs and swimming weaknesses while preventing injury.
An activity-exercise pattern refers to a person's routine of exercise, daily activities, leisure, and recreation. It includes activities of daily living that require energy expenditure as well as the type, quality, and quantity of exercise a person engages in. Exercise is defined as planned, structured, repetitive bodily movement done to improve or maintain physical fitness. There are different types of exercise classified by muscle contraction and energy source, including isotonic, isometric, aerobic, and anaerobic exercise. Regular exercise provides benefits to many body systems such as the musculoskeletal, cardiovascular, respiratory, and nervous systems. Factors like physiological changes, development, behaviors, and environment can affect a person's oxygenation.
BALANCE
BALANCE SYSTEM
TYPES OF BALANCE
MECHANISM
CORRELATION
BALANCE TRAINING
MANAGEMENT
STRATEGIES
PHYSIOTHERAPY INTERVENTION
BALANCE TRAINING IN ELDERLY
OUTCOME MEASURES
The document discusses fitness testing and strength training. It defines different types of fitness and provides details on tests to measure muscular strength and endurance. These include the bench jump, modified dip/push-up, and bent-leg curl-up tests. The document also outlines principles for developing strength, such as overload and specificity. It provides guidelines for prescribing strength training, including factors like mode, resistance, sets and frequency. The goal is to stimulate strength gains through progressive resistance training 2-3 times per week.
The document discusses the Heath-Carter anthropometric somatotype method for assessing body shape and composition. It describes how somatotypes are expressed as a three-number rating of endomorphy, mesomorphy, and ectomorphy. Ten anthropometric measurements are needed to calculate an individual's somatotype rating. The document also examines the evolution of human posture from quadrupedal to bipedal and how this impacted the musculoskeletal system. It distinguishes between static and dynamic posture.
1. The document discusses upper extremity balance and stability training, focusing on proprioception, core stability, and their relationship to shoulder stability.
2. It provides an overview of exercises to improve range of motion, strength, proprioception, core stability, and progressions for both open and closed kinetic chain exercises.
3. The author recommends programs incorporate exercises for rotator cuff and periscapular muscles, as well as closed kinetic chain exercises and functional training, while limiting unstable surface training.
PDF FORMAT FOR THE GUINNESS WORLD BOOK OF RECORDS 2015kayemba isaac
the greatest and latest world record breakers..all just sumarrised in the leaflet of this publication...all is possible just with simple mechanisms of adaption of personality!!
Hola!
El meu primer slideshare tractarà sobre la transició i els començaments de la democràcia espanyola amb el rei que hi haurà amb els successors del régim dictatorial, després veure-ho els diferents partits polítics que hi haurà, els presidents del govern espanyol. Espero que aquesta presentació us serveixi de gran ajuda i pogeu entendre una mica més la política espanyola. La política espanyola es basarà en el bipartidisme.Si teniu algun dubte podeu contactar amb mi enviant un missatge al correu: bausasoriano2000@gmail.com
Vanessa plans to take her family and friends on a beach vacation where they will eat seafood, go on a banana boat ride together, and take a short but fun boat tour.
Harrison Mutiwa is a 35-year-old Kenyan citizen seeking a position in the banking industry. He has 6 years of experience in customer service roles at various banks and financial institutions. His experience includes roles as a bank teller, sales representative, branch manager, and dispensing medicine. He holds a Bachelor's degree in Sociology, Peace and Conflict from the University of Nairobi and certificates in Business Management and Pharmaceutical Technology.
Présentation de l'Atelier de Littérature Françaiseinmatelier
Este documento describe un proyecto llamado "Atelier" que utiliza la lectura como un puente intercultural para continuar aprendiendo francés. El proyecto comenzó en 2005 y reúne a personas cada mes para debatir sobre obras literarias francesas y españolas. El grupo mantiene un blog popular sobre literatura y ha tenido casi 120,000 visitantes. El objetivo del Atelier es mejorar las relaciones culturales a través de compartir la pasión por la lectura.
Presentation1 jesus christ as the hero of paradise lostinam gardazi
The document discusses Jesus Christ as the ultimate hero in the story of Paradise Lost and Paradise Regained. It describes how Jesus, as the Son of God, possesses higher qualities than man and defeats Satan by sacrificing himself to save mankind from sin and death. While some see Satan as the hero of Paradise Lost, the document argues that Jesus is revealed as the true hero who defeats evil and brings salvation in both epic poems.
Este documento presenta y describe cuatro modelos de diseño curricular: el modelo por objetivos conductuales, el modelo de proceso, el modelo de investigación y el modelo basado en competencias. Para cada modelo, se detallan sus etapas clave, teóricos principales y enfoque principal. El documento provee una introducción concisa a diferentes enfoques de diseño curricular.
The document discusses touchless technology and touchless user interfaces. It describes how touchless interfaces work using sensors to detect hand motions and gestures near or in front of a screen instead of requiring physical touch. Applications mentioned include controlling devices like computers and phones without touching them, and interfaces that can be used while wearing gloves. The conclusion suggests that in the future, touchless technology may allow our entire bodies to serve as virtual input devices.
A Lei n.º 28/2016, de 23/08, vem alargar a responsabilidade civil e contraordenacional, de forma solidária ou subsidiária, a todos os intervenientes nas Situações “modernas de trabalho forçado”, em especial, no que respeita às empresas que recorrem ao trabalho temporário, explorações agrícolas, obras e situações de subcontratação.
Cindy Loo has over 30 years of experience in finance, accounting, and operations management. She has extensive experience with budgeting, financial analysis, cost analysis, and implementing accounting software. Currently she is a Financial Analyst at NewPoint Media Group where she leads financial analysis, budgeting, and accounting integrations.
Tammy Kobliuk of Alberta Sustainable Resource Development presented on lessons learned from handling large amounts of geospatial data for resource analysis and management. Key points include:
- Alberta is a large province with diverse landscapes and resource uses, presenting challenges for analysis.
- SRD has accumulated vast amounts of geospatial data over decades from various sources for its resource management responsibilities.
- Analyzing and managing such large, diverse datasets across a huge area involves overcoming technical challenges around data storage, access, integration from various sources, and performing analyses.
This document outlines procedures for analyzing interior forest areas. It defines interior forest criteria as forest patches more than 60m from non-forest edges and 30m from other edge types. The procedures describe both vector- and raster-based methods for identifying interior forest patches based on these criteria. Key steps include buffering different edge types, intersecting the results to remove edge effects, and applying a minimum patch size threshold. Issues around choosing an appropriate cell size for raster analysis are also discussed.
This document provides information about common tree species found in the Barrier Lake Area of Kananaskis Country, Alberta. It identifies both broadleaf and conifer tree types and provides details about key identifying features such as appearance, leaves or needles, bark, cones, and examples of each species in stands. Species described include lodgepole pine, white spruce, Douglas fir, subalpine fir, Engelmann spruce, alpine larch, trembling aspen, and balsam poplar.
This document summarizes a meeting to discuss analyzing interior forest patches in Alberta. Tammy Kobliuk presented on developing procedures to identify interior forest patches on forest management areas. Key points included defining interior forest criteria of stand attributes and distances from edges. The analysis may require a raster or vector approach depending on the size and complexity of the area. Accounting for features like seismic lines was also discussed as potentially impacting results. Technical challenges in analyzing very large study areas with the available software and hardware were also a main topic.
This document discusses muscle structure and function, different types of muscle fibers, and exercise physiology. It provides details on muscle fiber components like myofibrils, sarcomeres, and proteins. It also covers topics like muscle fiber types, contraction types, Frank-Starling law, and therapeutic exercises for conditions like low back pain, shoulder replacement, and ACL reconstruction. The key goals of exercise therapy are to increase mobility, strength, endurance, and proprioception while preventing deconditioning. Exercises must be tailored based on a person's pain pattern and underlying pathology.
The document discusses back safety and prevention of back problems. Some key points:
- About 85% of Americans experience back trouble by age 50, so prevention is important. Common causes of back problems include poor posture, lack of exercise, and accidents.
- Proper lifting technique is important to prevent injury, such as keeping loads close to the body and bending at the knees rather than back. Exercise can help build core strength and flexibility to support the back.
- Back health requires attention not just at work but also at home and during daily activities like housework, driving, and sleeping with proper posture. Regular aerobic exercise and strength/flexibility training can help promote back health.
This document provides information on back safety and prevention of back problems. It discusses that low back pain is very common, affecting 87.5 million people in India. While treatments like surgery and chiropractic care offer no long-term benefits over no treatment, prevention is key. Personal factors like age, gender, and physical fitness can impact back pain. Maintaining good posture, lifting properly, and regular exercise can help prevent back problems and injuries from everyday activities at home, work, and in the car. Strength training and flexibility are important for back health.
Move Over Diamonds, the Pelvic Floor is a Girls' NEW Best FriendDenverNaturalMom
This document discusses the importance of pelvic floor health, especially for women. It provides an overview of common pelvic floor dysfunctions like incontinence, and discusses how pregnancy, childbirth, and exercise can impact the pelvic floor. The document also summarizes how a physical therapist can help treat various pelvic floor issues through techniques like pelvic floor muscle training and dry needling. Maintaining a strong pelvic floor is presented as important for bladder, bowel, sexual health and reducing pain.
Exercise and Low Back Pain: How to Get a Strong Core and a Healthier BackPamela Brown
1) Low back pain can be caused by poor movement patterns, lack of postural control, tight hip and ankle muscles, muscle imbalances, and lack of core endurance.
2) Exercises should focus on improving postural control, increasing flexibility of tight muscles like hip flexors, activating weak muscles like glutes, and using the core in functional movements.
3) Core exercises that emphasize a neutral spine in isolation and with movement are recommended, while avoiding exercises that involve spine flexion or twisting until stability improves. Maintaining proper form is important to prevent aggravating back pain.
unit 6 & 7.pptx(physica education subject for class 12)DeveshwarUmapathy
The document discusses various fitness tests used to evaluate students' motor skills and physical fitness. It describes the SAI Khelo India fitness test battery, which measures fundamental motor fitness components for different age groups. For ages 5-8 (classes 1-3), it measures body composition, coordination, balance. For ages 9-18+ (classes 4-12), it measures body composition, strength, flexibility, cardiovascular endurance, and speed. It also discusses computing basal metabolic rate using formulas, the Rikli and Jones senior fitness test involving chair stands, arm curls, back scratch, and eight-foot up-and-go tests. Finally, it covers the effects of exercise on the muscular, respiratory, and aging
1) Back pain is very common, affecting over 80% of Americans in their lifetime, and is the second leading reason people see a doctor. Running puts significant force on the back with each foot strike.
2) Maintaining good posture, core strength, flexibility, muscle balance, and ideal body weight can help prevent back pain. Cross-training engages different muscles and tissues.
3) Most back pain can be self-treated with rest, ice, over-the-counter anti-inflammatories, and light activity or core exercises. Seeking medical advice is recommended for severe or prolonged back pain, or pain with other symptoms.
The document discusses low back pain, including its prevalence, causes, types (acute, subacute, chronic), and potential pain generators. It describes the biomechanics of the lumbar spine, including the vertebrae, intervertebral discs, zygapophyseal joints, ligaments, and muscles. Potential causes of low back pain with leg pain greater than back pain and management options are provided. Specific conditions like lumbar spinal stenosis, spondylolysis, and pregnancy-related back pain are explained. The role of ergonomics and lifestyle factors like backpack weight are also summarized.
Stationary Movement Analysis_Plank Analysis.pptxpudanorberto08
The document discusses the plank exercise, which works the abdominal and core muscles. It describes how to perform a plank by supporting your weight on your forearms and toes with your body in a straight line. Planks provide benefits like improved core strength, posture, and calorie burning. Performing planks on an unstable surface activates the core muscles even more. There are variations like front planks, side planks, and planks with hip extensions.
kinesiology :(about muscle wasting )
Prevention of muscle wasting
(Spastic paralysis : Rigidity of muscles ) and (Flaccid paralysis : Flaccidity of muscles )
Postures
Pattern of posture
Static posture
Dynamic posture
Types of postures
Poor posture ( due to poor sitting or standing positions may lead to poor postures)
Poor postures may causes :
Forward head
Swayback
kymphosis
Good postures :
(Good posture adopt naturally or by essential mechanisms and adjustment should be intact to adopting a good postures)
Mental attitude also affect of postures:
Emotional condition ,unhappiness , joy ,confidence also affect of posture
How you improve your posture?
Stand up straight and tall
keep your back
Put your stomach in
Keep your feet about shoulder width apart
Body Mechanics, Positioning & Moving ..pptMosaHasen
The document discusses body mechanics, positioning, and moving patients. It defines mobility and immobility, and identifies factors that affect a person's mobility such as nutrition, musculoskeletal problems, and lifestyle habits. It describes the principles of body mechanics including maintaining a broad base of support, bending at the hips and knees, using strong muscles, and avoiding twisting. The document also discusses patient positioning, exercise, pressure ulcers including risk factors and staging, and nursing care to prevent pressure ulcers.
This document discusses fitness during pregnancy and the postpartum period. It covers the physiological, biomechanical, and emotional changes that occur during each trimester of pregnancy, labor, and the postnatal period. It provides goals and guidelines for exercise during each stage to promote health and wellness. Exercise recommendations include walking, swimming, and stationary cycling. The document also discusses managing common discomforts like back pain, pelvic pain, varicose veins and hemorrhoids. Relaxation techniques to reduce stress are also covered.
The document discusses mobility and immobility. It defines mobility as a person's ability to move freely, while immobility is the inability to move freely. Maintaining proper body alignment, balance, and coordinated movement are essential elements of mobility. Factors that affect mobility include growth and development, physical health issues, nutrition, personal values, and prescribed limitations. The physiology of movement involves the skeletal, muscular, and nervous systems working together. Body mechanics aims to facilitate safe and efficient use of muscles.
This document discusses what happens during a physiotherapy appointment. It begins with choosing a physiotherapist based on their qualifications and experience. A typical initial consultation involves taking a medical history, physical examination, treatment plan, and communication with referrers. Key interventions discussed include exercises, manual therapy, bracing, and strengthening programs. Specific conditions like osteoarthritis, ligament injuries, and meniscal tears are examined in terms of appropriate physiotherapy management.
The Rehabilitation Institute of Chicago's Karen Grube presents on the effects of Physical Therapy on Scleroderma. Find out what the current research tells us about PT and Scleroderma and what kind of problems PT can help.
This document discusses how hippotherapy can benefit the musculoskeletal, circulatory, and nervous systems of children with disabilities. It describes how hippotherapy uses the rhythmic movement of a horse to help improve patients' muscle strength, tone, range of motion, balance, coordination, and cognitive skills. The document provides information on specific conditions like cerebral palsy and how hippotherapy can address issues like low muscle tone, tight muscles, and impaired motor control.
Zoe Morris has scoliosis and winged scapula. She created a 3-month summer fitness plan focused on aerobic exercise, circuit training, Pilates, and Zumba classes to improve her physical fitness and stamina. Her plan incorporates nutrition, rest, and consistency to gradually enhance her strength, endurance and posture over the summer months.
Fitness refers to having enough energy to complete daily tasks without exhaustion and having reserves to deal with emergencies. There are two types of fitness: health-related including cardiovascular endurance, strength, flexibility and body composition; and performance-related including speed, agility, balance, coordination and reaction time. Physical fitness provides benefits such as reducing disease risk, improving posture, reducing body fat, and enhancing mood and self-esteem.
Proper body mechanics are important for maintaining balance, reducing strain, and preventing back injuries. Key aspects of proper mechanics include maintaining good posture, avoiding excessive bending, twisting, or lifting heavy loads. Specific techniques like lifting with the legs rather than the back can help reduce stress on the spine. Adopting healthy habits including regular exercise, managing stress, and maintaining a healthy weight can also help promote back health.
Rehabilitation for paraplegia and quadriplegiaJose Anilda
This document discusses the rehabilitation of patients with paraplegia and quadriplegia. It begins by defining the terms and explaining the rehabilitation team and measures used. These include stretching, aerobic, and strengthening exercises. Physical agents like heat therapy and electrical stimulation are also used. Symptomatic treatments address issues like pain, spasticity, and nutrition. Orthotics like braces and wheelchairs assist mobility. Gait training helps achieve balance. Home programs and ergonomic advice aid daily living. Therapeutic exercises target specific muscle groups and functions. Rehabilitation aims to return patients to their highest functional ability.
1. Female’s
&
Exercise
Equal….But
Not
The
Same
Exercise
creates
hormonal
balance!
We
need
to
focus
on
the
quality
of
our
training,
not
the
quanCty!
2. About
Donna
• Nineteen
(19)
years
in
profession
June
2015
• We
are
all
athletes!!
• Competed
in
Olympic
Style
WeightliQing
at
the
naConal
level
in
US
• Professional
background
w/strong
focus
in
physical
therapy
clinics
dealing
with
neuromuscular
rehab
and
subsequent
strength
programs
• American
qualificaCons
–
Associates
Degree
in
Applied
Science/Physical
Therapist
Assistant;
NSCA
Strength
&
CondiConing
Coach;
United
States
WeightliQing
AssociaCon
Club
Coach;
C.H.E.K.
Exercise
Coach
• Australian
qualificaCons
–
Remedial
SoQ
Tissue
Therapist;
Level
I
Strength
&
CondiConing;
Level
II
Sports
Trainer;
C.H.E.K.
Exercise
Coach
• Philosophy
–
Commit
to
what
you
want
and
work
hard
to
make
it
your
own!
No
Excuses!
3. Some
History
• In
US
as
early
as
1902
women
were
banned
from
parCcipaCng
in
sporCng
events,
including
the
Olympics
• 1972
Title
IX
granted
equal
rights
on
and
off
the
field
in
the
US
for
women
• 2004
US
study
-‐
1971
only
295,000
girls
parCcipated
in
high
school
varsity
sports;
by
2001
increase
to
2.9
million
girls
parCcipaCng
in
high
school
varsity
sports
• The
good
–
women
were
encouraged
to
get
acCve
• The
bad
–
We
are
sCll
using
same
programs
based
on
and
around
male
anatomy
&
physiology
-‐
less
muscle
mass/strength;
smaller
nerve
tunnels,
smaller
bones,
smaller
joints,
underuse
of
close
chain
exercises
&
over
reliance
on
open
chain
exercises
(machines)
• Biggest
differences
are
structural
&
hormonal
differences
4. Structural
Differences
Rib
Angle
• Increased/steeper
1st
rib
angle
–
females
manubruim
oQen
sits
one
spinal
segment
below
men
• Increased
incidence
of
rounded
shoulders/forward
head
• Increased
incidence
of
Cssue
stress
due
to
poor
posture
–
Dowanger’s
Hump
• Increased
incidences
of
stress
on
sternoclavicular
joint
–
only
connecCon
shoulder
girdle
has
to
axial
spine
• Increased
incidence
of
Brachial
Plexus
Pain
&Thoracic
Outlet
Syndrome
• Increased
incidence
of
dysfunc/onal
breathing
pa6ern
in
diaphragm
(1)
• Posture
is
closely
related
to
emoCons,
state
of
mind
&
body
image
in
females**
• Need
for
programs
designed
to
encourage
and
support
proper
posture
–
strength
5. Structural
Difference
Female
Pelvis
• Dr.
Janda
states
that
the
pelvis
is
a
major
control
center
for
posture
• Females
pelvis
can
be
one
third
wider
than
males
–
more
pelvic
muscle
(2)
• Larger
Quadriceps
Angle
–
Larger
the
‘Q’
Angle
the
greater
the
instability
in
the
lower
extremiCes
• Larger
Q
Angle
will
lead
to
possible
pronaCon
injuries
@
the
knee,
ankle
&
foot
in
presence
of
muscle
imbalances
• Some
pronaCon
injuries:
achilles,
posterior
Cbialis,
flexor
digitorum
longus
&
extensor
hallucis
longus
tendoniCs,
shin
splints,
ITB
syndrome,
lateral
patella
tracking,
PFPS
&
hallux
valgus
• Increased
need
for
higher
level
of
stabilizer
funcCon
as
compared
to
male
counterparts
6.
7. Structural
Difference
Female
Pelvis
• Females
have
increased
pelvic
Clt
–
wall
test
to
determine
pelvic
Clt
• Increased
incidence
of
knee,
ankle
&
foot
pronaCon
which
increases
risk
of
injury
in
the
presence
of
muscle
imbalances
• Increased
incidence
of
hip
pain
(iliopsoas)
due
to
Cght
facilitated
muscles
in
the
presence
of
muscle
imbalances
• Increased
incidence
of
joint
pain
in
the
LB
(facet
&
SIJ)
in
the
presence
of
muscle
imbalances
• When
running,
as
limle
as
a
1cm
increase
in
normal
pelvic
Clt
will
exert
forces
4-‐7
Cmes
bodyweight
on
facet
joints;
joints
become
irritated
causing
LBP
in
the
mulCfidi
(3)
muscles
which
causes
Pain
InhibiCon
• Pain
InhibiCon
–
pain
in
a
joint
will
inhibit
the
muscles
that
act
on
the
joint
• Once
again
an
increased
need
for
higher
level
of
stabilizaCon
funcCon
as
compared
to
male
counterparts
9. Hormonal
Differences
• Estrogen
increasing
ligament/tendon
laxity;
increasing
joint
instability
• In
the
pre-‐menstrual
phase
of
cycle
(~days
18-‐28)
estrogen
levels
start
to
increase
in
preparaCon
of
embryo
• Judy
Daly
&
Wendy
Ey
1996
Australian
study
on
elite
level
female
athletes
that
showed
64%
cramps/bloaCng;
40%
weight
gain/breast
tenderness;
34%
LBP;
30%
increased
faCgue
• Abdominal
cramping/bloaCng
&
LBP
WILL
down
regulate
abdominal
wall
leading
to
decreased
stabilizaCon
ability
• Same
Australian
study
also
showed
that
of
those
who
parCcipated
in
study
and
had
non
contact
ligament/tendon
injury
95%
of
injuries
occurred
during
the
athletes
premenstrual
phase
of
their
cycle
• Again
an
increased
need
for
a
higher
level
of
stabilizaCon
funcCon
as
opposed
to
male
counterparts
–
we
must
prepare!!!
• Decrease
training
intensity
with
increased
estrogen
levels
–
increase
training
intensity
with
increased
progesterone
levels.
• Females
we
need
to
1.get
in
touch
with
our
body,
2.listen
to
our
body
and
3.prepare
our
body
• Coaches/trainers
need
to
listen
to
their
athletes.
Do
not
just
push
through!
10. Other
ConsideraCons
• Estrogen
vs.
Testosterone
• Lipogenic
vs.
lipolyCc
enzymes
• Females
faCgue
quicker
with
eccentric
exercise
than
males
• Females
suffer
more
of
the
same
types
of
injuries
in
the
same
sports
training
the
same
numbers
of
hours
as
their
male
counterparts!!
Faulty
program
design?
I
think
so
• Does
it
make
sense
to
conCnue
to
train
females
the
same
way
we
train
males?
• We
can
not
conCnue
to
use
programs
that
were
designed
around
and
based
on
male
anatomy
&
physiology.
11. Some
Anatomy
• The
Inner
Unit
(IU)
–
The
TRUE
Core
Muscles!
• Our
deep
abdominal
wall
is
the
bodies
foundaCon
for
spinal
integrity
&
where
all
movement
begins
• Fires
approx
30-‐50
ms
prior
to
ANY
dynamic
arm
or
leg
movement
if
working
properly
• 8
Levels
of
spinal
nerve
communicaCon
• Integrates
upper
&
lower
extremiCes
• Outer
Unit
muscles
WILL
NOT
funcCon
• Abdominal
muscle
fiber
composiCon
• Must
strengthen
&
train
accordingly
12. Outer
Unit
Muscle
Slings
• Bodies
Prime
Movers
&
Gross
Stabilizers
• Posterior
Oblique
Sling
–
propulsion
phase
of
gait,
helps
to
stabilize
the
SIJ,
stores
&
releases
kineCc
energy
for
subsequent
heel
strike
• Anterior
Oblique
Sling
–
heel
strike,
posiCons
hip
&
pelvis
for
opCmal
heel
strike
&
helps
to
stabilize
body
on
stance
leg
• Lateral
System
–
frontal
plane
stabilizer
&
very
acCve
w/single
leg
acCviCes;
LBP,
SIJ
dysfuncCon
&
ankle
sprains
common
when
dysfuncConal
• Deep
Longitudinal
System*
–
body
recruits
in
absence
of
properly
funcConing
deep
abdominal
wall;
headache,
LBP
&
hamstring
injury
common
when
dysfuncConal
–
see
following
slide
for
example
• The
lack
of
a
properly
funcConing
IU
will
overload
&
debilitate
these
Outer
Unit
muscle
slings
leading
to
injury
such
as…….muscle
&
joint
pain,
ligament
&
tendon
injury,
headaches,
back
pain,
SIJ
dysfuncCon,
hamstring
injury,
ankle
sprains,
PFPS,
plantar
fasciCs
15. Keys
for
Proper
Program
Design
• Must
have
a
sound
anatomical
foundaCon
for
the
selecCon
and
prescripCon
of
all
exercises
• Design
programs
to
address
posture
and
stabilizers
FIRST
then
strength
and
power
• Proper
Technique
is
a
must!
–
Law
of
FacilitaCon
• IdenCfy
athletes
primary
objecCve
• Design
programs
around
sporCng
parCcipaCon;
as
work
increases
for
sport
work
decreases
in
gym
• Design
programs
based
on
athletes
training
age
• Design
programs
with
consideraCon
of
menstrual
cycle
• Design
programs
with
proper
warm
up
&
cool
down
exercises
• Design
programs
include
squats,
lunges,
dead
liQs
&
basic
explosive
liQs
• More
anaerobic
training
less
aerobic
16. Example
of
Proper
Warm
Up
• Light
jog
from
side
line
to
side
line
&
back
X1
–
to
increase
core
temperature,
therefore
preparing
muscles,
tendons
&
ligaments
–
there
should
be
no
heavy
breathing
while
performing
this
–
if
so
back
down
their
pace
• Shu:le
jogs
from
side
line
to
midfield
&
back
X1
–
this
engages
the
inner
&
outer
hip/thigh
muscles
-‐
maintain
an
athleCc
stance
at
all
Cmes
• Backward
jogging
from
side
line
to
midfield
&
back
X1
–this
engages
the
hip
extensors
–
maintain
a
slight
bend
in
the
knee
at
all
Cmes
and
perform
on
toes
&
balls
of
feet
• Walking
Lunges
–
start
at
sideline
20
lunges
toward
mid
field
and
20
back
-‐
maintain
an
upright
trunk
at
all
Cmes
with
hands
on
hips
at
all
Cmes
–
this
will
help
to
strengthen
and
stretch
the
lower
extremiCes
• Single
Leg
Dead
li@
–
8
on
ea
leg
X2
sets
–
slight
bend
in
working
leg
core
engaged,
movement
comes
from
hip
NOT
back
or
leg
-‐
this
will
help
strengthen
and
stretch
the
hip
extensors
• Lateral
Hop
over
Cone
–
15
reps
on
each
side
-‐
players
are
given
a
cone
and
places
it
to
one
side
of
her,
she
is
to
hop
over
the
cone
landing
on
the
other
side
in
her
athleCc
stance
and
immediately
hop
back
–
this
will
increase
power,
strength,
neuromuscular
control
and
reinforce
proper
landing
technique
• Forward
Run
w/3-‐step
DeceleraJon
X5
–
players
place
a
cone
~15
meters
ahead
of
her,
she
runs
toward
the
cone
and
just
before
reaching
cone
she
decelerates
with
3
small
steps
while
maintaining
a
slight
bend
in
her
hip
and
knee,
jog
back
to
start
and
repeat.
–
this
will
reinforce
proper
deceleraCon
• Followed
by
dynamic
stretches
17. NO!!
StaCc
Stretching
Before
Exercise
• StaCc
stretching
has
shown
to
have
an
inhibitory
response
on
the
neuromuscular
system.
Meaning…the
length
of
the
muscle
determines
where
the
majority
of
the
force
output
will
occur.
StaCc
stretching
changes
the
muscles
length,
the
nervous
system
does
not
recognize
the
‘new’
muscle
and
can
not
incorporate
it
into
the
system.
Once
the
athlete
begins
to
run,
kick,
jump
ect,
the
nervous
system
will
amempt
to
quickly
Cghten
the
muscle
to
protect
the
joint.
StaCc
stretching
is
best
leQ
for
aQer
acCviCes
to
promote
and
encourage
muscle
elongaCon
while
given
the
body
Cme
to
adapt
to
the
new
length.
18. Example
of
Proper
Cool
Down
• Light
jog
from
sideline
to
sideling
2X
• Calf
Stretch
-‐3X
ea
leg
• Prone
Quad
Stretch
–
3X
ea
leg
• Supine
3-‐way
Hamstring
Stretch
2X
ea
direcCons
ea
leg
• Seated
Adductor
Stretch
3X
• Hip
Flexor
Stretch
–
3X
ea
leg
• Standing
ITB
Stretch
–
3X
ea
leg
• 3-‐way
Child’s
Pose
2X
ea
direcCon
• ALL
stretches
are
to
be
held
for
20-‐30
seconds.
Stretching
should
NEVER
be
painful
just
uncomfortable
• I
recommend
the
girls
perform
staCc
stretching
just
prior
to
going
to
bed.
It
will
help
to
promote
muscle
elongaCon
while
they
are
sleeping
and
their
bodies
are
repairing
19. In
Season
Program
February-‐October
• Aim
is
to
maintain
stabilizer
&
prime
mover
strength
gained
in
pre
season
training
• Focus
switches
and
precedence
is
given
to
sporCng
skill
required
• Majority
of
focus
is
on
acCve
recovery
–
flexibility,
nutriCon
&
adequate
sleep
• ConCnue
to
address
any
postural
imbalances
and/or
stabilizer
weakness
• Address
niggles
before
they
become
injuries
w/rehab
style
exercises
• Weight
training
is
light
&
fast!
Keep
training
volume
&
intensity
low;
1-‐2
days,
3-‐4
exercises
2
sets,
8-‐12
reps,
60-‐70%
1RM
• As
long
as
it
is
not
too
oQen,
don’t
be
afraid
to
take
a
day
off
if
feeling
‘sluggish’
or
during
pre-‐menstrual
phase
of
cycle
20. Off
Season
Program
October/November
• Typically
4-‐6
weeks
used
for
recovery;
physical
&
mental
• Address
&
correct
ongoing
injury
from
season
• Address
&
correct
postural
imbalances
and/or
stabilizer
weakness
• Aim
is
to
maintain
a
level
of
condiConing
with
acCviCes
that
do
not
mimic
sport,
i.e.
cycling,
swimming
and/or
rowing
-‐
3X
week
60-‐65%
MHR
• As
with
in
season,
weight
training
is
light
&
quick
-‐
2X
week,
4-‐5
exercises
2
sets,
12-‐15
reps,
55%
1RM
• Find
something
fun
to
do
that
will
keep
you
acCve!
21. Pre
Season
Program
December/January
• Typically
8-‐12
weeks
in
length
• Aim
is
to
increase
base
level
of
strength
in
stabilizers
&
prime
movers
• Aim
is
to
increase
base
level
of
condiConing
• Strength/condiConing
work
takes
precedence
over
sporCng
skill
• Players
are
to
set
short
&
long
term
goals
for
themselves
for
the
upcoming
season
both
on
the
field
and
off
• TesCng
–
1RM’s;
20-‐30-‐40
m
sprints;
agility,
flexibility
• Periodized
program
in
place
based
on
tesCng
results;
intensity
will
progress
to
90-‐95%
of
MHR
&
1RM
last
two
weeks
of
pre
season,
sets,
reps,
tempo
&
rest
period
will
be
based
on
maximum
HR/1RM
each
week
22. Example
Pre
Season
Program
• Monday
-‐
CondiConing
&
Core
work;
Fartlek’s
progressing
into
sprint
intervals,
swiss
balls
• Tuesday
–
Plyometrics;
jumping
rope,
med
ball
toss,
bounding,
hopping
• Wednesday
–
Agility
&
Core
work;
speed
ladder,
rings,
med
balls
• Thursday
-‐
Resistance;
squats,
cleans,
push
press
• Friday
-‐
Core
condiConing;
swiss
ball,
med
balls
• Saturday
-‐
Resistance;
lunges,
dead
liQs,
rows,
snatch
pulls
• Sunday:
REST!
23. References
• Zachazewski,
James
E.
et.
al.
AthleCc
Injuries
and
RehabilitaCon.Philadelphia,
PA:
W.B.
Saunders
Co.
1996.
• Kraemer,
W.J.
and
Baechle
T.R.
EssenCals
of
Strength
Training
&
CondiConing
(2nd
ed.)
Champaign,
IL:
Human
KineCcs
Publishers.
2005.
• Janda,
Vladimir,
M.D.
“Muscles
and
Back
Pain:
Assessment
and
Treatment
of
Movement
Pamerns
and
Motor
Recruitment.”
Los
Angeles,
CA.,
June
18-‐19,
1994.
• Arendt,
Elizabeth
A.,
M.D.
“Common
Musculoskeletal
Injuries
in
Women,”
The
Physician
and
Sports
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24,
No.
7
(pg.
39-‐47)
July,
1996
• Daly,
Judy
and
Ey,
Wendy.
“Hormones
and
Female
AthleCc
Performance.”
Australian
Sports
Commission,
1996.
• Chek,
Paul.
Program
Design,
correspondence
course
and
videocasseme
series.
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Diego,
CA:
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C.H.E.K
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publicaCon
and
producCon,
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• Rivard,
Jim.
“Eccentric
Muscle
Work:
Data
CollecCon
for
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versus
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ScienCfic
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6,
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•
Magee,
D.J.
Orthopedic
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Philadelphia,
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• Waterhouse,
Debra,
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the
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New
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