Exercise Prescription 101
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This document discusses motor learning and improving movement patterns through exercise. It states that motor learning involves three phases: cognitive, associative, and autonomous. The goal of motor learning is to perform tasks without needing feedback. It then discusses a case study where an athlete improved their posture through 3000 repetitions of different standing, sitting, and movement exercises over 15 days. Consistent movement patterns through exercise can lead to benefits like improved performance, reduced injury risk, less pain, quicker recovery times, easier movement, optimizing energy usage, and increased mental clarity.
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The Future of Athletics and Training
Rick Rutkowski discusses the principles of functional training. Functional training focuses on practicing full-body movement patterns, enhancing mobility and stability, and increasing one's ability to adapt to unexpected stimuli. This decreases injury risk and increases performance. Common issues like poor movement quality and repetitive patterns decrease a person's ability to adapt and increase injury risk. The Functional Movement Screen evaluates movement patterns and can identify weaknesses. Addressing the weakest links through corrective exercises that improve mobility and stability can help reduce injuries and increase performance.
Repetition drills answers
Repetition drills involve repeating a skill over and over to ingrain proper technique through muscle memory. This allows athletes to focus on other aspects of performance instead of thinking about technique. It is important that drills are challenging but not too difficult, and that difficulty is gradually increased. Drills should also become more game-like as skills improve to better transfer training to competition. Providing effective feedback is crucial to ensure good technique and avoid practicing bad habits.
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Unlock Your Peak Golfing Performance
"Unlock Your Peak Golfing Performance" by Kusal Goonewardena, APA Titled Sports & Exercise Physiotherapist
Colombo, Sri Lanka - Golf enthusiasts and organizations seeking to elevate their game found inspiration in a groundbreaking presentation by APA Titled Sports & Exercise Physiotherapist, Kusal Goonewardena. Titled "Unlock Your Peak Golfing Performance," Kusal's awe-inspiring presentation delved into the world of science-backed techniques poised to revolutionize performance in golf.
Kusal Goonewardena's extensive experience and expertise provided a catalyst for organizations looking to ignite the passion and potential of their golfers. Held in Colombo, Sri Lanka, this presentation was an illuminating journey into the realm of cutting-edge practices designed to unlock hidden potential and usher in unparalleled results for golfers.
Key Takeaways:
Breathing Techniques: Kusal introduced powerful breathing practices, including diaphragmatic breathing and the physiological breath. These techniques are scientifically proven to optimize oxygen intake and reduce stress, resulting in improved well-being, enhanced focus, and increased productivity among golfers.
Cold Immersion: Controlled cold exposure, as discussed by Kusal, activates brown fat, boosting metabolism and enhancing resilience. By adapting to cold immersion, golfers can equip themselves with improved mental clarity and adaptability, fostering peak performance on the golf course.
Visualization: Kusal shared insights from world-renowned athletes like Michael Phelps, Alex Honnold, and Marc-Andre LeClerc, demonstrating the incredible power of visualization practices. By empowering golfers with these mental tools, organizations can drive exceptional physical execution, conquer obstacles, and achieve remarkable success in golf.
Ergonomics and Muscle Memory: Addressing the risks associated with sedentary posture is paramount to golfer well-being. Kusal's presentation offered guidance on assessing muscle tightness and optimizing posture to prevent injuries and enhance muscle memory, ensuring peak performance in golf.
Longevity and Mobility: Kusal's research on hip mobility and strength, coupled with the Sit-Rise Test, provides actionable insights into overall health and longevity for golfers. These insights enable golfers to enhance physical well-being and bolster their performance on the golf course.
Neuroplasticity for Rapid Skill Acquisition: Embracing the power of neuroplasticity accelerates learning and skill mastery in golf. Encouraging a "training like competition day" mindset stimulates myelin sheath production, enabling golfers to achieve remarkable results in shorter timeframes.
Sustaining Excellence: By understanding the science behind performance plateaus and implementing tools used by elite athletes, golfers can break through barriers and foster a culture of continuous improvement and peak performance in golf.
The Balanced Leader: Nourishing Mind and Tech - Unveiling the Secrets of Food...
Welcome to "The Balanced Leader: Nourishing Mind and Tech" - a comprehensive exploration of the critical elements that drive optimal leadership performance. As the curator and presenter of this content, I am excited to guide you through the secrets of nourishing both the mind and leveraging technology for enhanced leadership capabilities.
In today's fast-paced and dynamic world, leaders face unprecedented challenges that demand not only a keen intellect but also a balanced and healthy approach to leadership. Our presentation centers on two fundamental aspects that are often overlooked: "Eating and Drinking Right" and "The Use of Technology." These seemingly disparate topics are interconnected and profoundly impact a leader's ability to excel in their roles.
Eating and Drinking Right - The Real Secrets of Food and Water as a Leader:
Proper nutrition and hydration play an instrumental role in empowering leaders to make sound decisions, foster creativity, and maintain high energy levels. In this segment, we will delve into the benefits of a balanced diet, exploring key nutrients that enhance cognitive function and stress management. We will uncover the direct correlation between hydration and leadership performance, discovering how dehydration impairs cognitive abilities and affects mood.
Guided by scientific research and expert insights, we will equip you with practical strategies to balance your diet, despite your busy schedule. From healthy snacking ideas to mindful eating practices, you will learn to fuel your body in ways that sustain focus and productivity throughout your day. Moreover, we will address common challenges faced by leaders during work-related events and equip you with tactics to make healthier choices.
Creating a healthy workplace culture is essential for every leader, and we will discuss ways you can encourage your team to adopt healthier eating and drinking habits. By prioritizing nutrition and hydration, you will pave the way for personal and professional growth, becoming an exemplar of a balanced leader.
The Use of Technology - Secrets to Automating Your Life as a Leader:
In this digital age, technology has emerged as a powerful ally for leaders seeking to streamline tasks, enhance productivity, and boost efficiency. In our second segment, we will unveil the potential of smartphones and devices as tools for effective leadership. From time management to seamless communication, we will explore how technology can empower you to lead your team with clarity and precision.
Discover a plethora of productivity apps and tools that can help you organize your responsibilities, manage tasks, and optimize collaboration among your team members. Learn how to automate repetitive tasks, freeing up valuable time for strategic thinking and personal growth.
Science Backed Techniques to Discover your Peak Performance
Title: Science Backed Techniques for Peak Performance
Presenter: Kusal Goonewardena, EO Melbourne Member and APA Titled Sports & Exercise Physiotherapist
Date: 20th July 2023
Location: Kooyong Lawn Tennis Club, Melbourne, Australia (The Spiritual Home of Australian Tennis)
Join Kusal Goonewardena, an esteemed EO Melbourne Member and APA Titled Sports & Exercise Physiotherapist, in an enlightening presentation titled "Science Backed Techniques for Peak Performance."
Held at the iconic Kooyong Lawn Tennis Club in Melbourne, Australia, this event explores evidence-based strategies to help you unlock your true potential across various aspects of life.
Discover the power of proper breathing techniques, including diaphragmatic breathing and the physiological breath, to optimize oxygen intake and reduce stress. Learn how specific breathing practices can enhance restful sleep and cultivate mindfulness in the present moment.
Explore the benefits of cold immersion and how it activates brown fat, stimulating metabolism and increasing focus and resilience through controlled shocks to the system.
Gain insights from the visualization practices of legendary athletes like Michael Phelps, Alex Honnold, and Marc-Andre LeClerc, and understand how mental rehearsals can translate into outstanding physical performance.
Understand the dangers of sedentary posture and learn methods to evaluate muscle tightness while aligning posture to prevent injuries and enhance muscle memory.
Uncover the significance of the Sit-Rise Test for longevity and learn how research in hip mobility and strength can improve this learnable skill.
Discover the wonders of neuroplasticity and how "training like competition day" aids myelin sheath production, accelerating learning new skills and mastering movements in shorter periods.
Finally, gain valuable insights into overcoming performance plateaus and preventing stagnation, drawing from the science behind elite athletes' success.
In summary, "Science Backed Techniques for Peak Performance" is a captivating presentation filled with practical takeaways to elevate your performance in all aspects of life.
Join us on 20th July 2023 at the Kooyong Lawn Tennis Club to embark on a journey of unleashing your full potential and achieving peak performance.
Leadership 101 - Your Mind, Body, Consciousness, Emotions and the Five Senses...
This document discusses how the mind, body, consciousness, emotions and five senses are interconnected and can be improved through exercises and breathing techniques. It recommends practicing the physiological sigh, which involves a big inhalation, small fast inhalation and long drawn out exhalation. Doing this breathing exercise for just five minutes per day can help bring everything together and have a big impact on the mind, body and consciousness.
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Technology has the power to transform healthcare. In this presentation, I will share my journey of implementing digital patient care in my clinic. I will discuss the benefits I have seen, the challenges I have faced, and tips and strategies for other healthcare providers who are considering implementing digital patient care in their own clinics.
I hope you will join me to learn more about how technology can improve the care we provide to our patients.
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Steps to Master Leadership - Monthly Goals and How To Tackle The Most Importa...
Are you struggling to stay organized and focused on your goals? Do you find it challenging to prioritize your tasks and manage your time effectively? This presentation will guide you through a step-by-step process of developing monthly goals and how to tackle the most important things in your life.
In this presentation, we will cover the following topics:
Prioritizing Your Tasks - Learn how to prioritize your tasks based on urgency and importance to stay focused and organized.
Good Time Management - Discover how to manage your time effectively to maximize your productivity and achieve your goals.
Goal Setting Research by Gail Matthews - Understand the importance of setting goals and how it can improve your chances of success.
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Traffic Light System - Use a traffic light system to track your progress and ensure that you have completed your tasks every month for 12 months.
By the end of this presentation, you will have a clear understanding of how to develop monthly goals, prioritize your tasks, and manage your time effectively. You will also have practical tools to help you stay organized and focused on the most important things in your life.
Unlocking The Science Of High Performance - Strategies for Personal and Profe...
"Unlocking The Science of High Performance". Today, we will be exploring the fascinating world of high performance and the key scientific principles behind it. Whether you're an athlete, a business professional, or just someone looking to improve your performance, this presentation will provide you with valuable insights and practical strategies for unlocking your full potential.
From the fields of sports physiotherapy, mental strength and physiology, to the latest research in neuroscience and performance enhancement, this presentation will delve into the cutting-edge science of high performance and provide you with practical tools and techniques for maximising your performance in any area of your life.
So, whether you're looking to achieve peak performance in your athletic pursuits, reach your goals in the business world, or just unlock your full potential, this presentation is the perfect starting point.
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Leadership - Why Posture is Crucial, and how 3 Minutes of Exercises can help ...
This document discusses the importance of posture for leadership and provides exercises and recommendations to improve posture. It recommends doing two spinal exercises daily, taking 6,000-10,000 steps per day, attending two training sessions per week that are 40-60 minutes each, and doing high intensity interval training for 3 minutes twice a week. Maintaining good posture when sitting, moving and rotating the spine regularly, and following a healthy living checklist can help improve posture over 21 days.
Motor Learning and Skill Acquisition – How do we effectively Learn and Execu...
This document discusses motor learning and skill acquisition in sport. It provides links to several videos on related topics, including micro-mastery in learning skills, how 10,000 hours of practice are not needed to master a skill, key aspects of skill acquisition, learning anything in 30 days, and how technology can impact motor learning. It also lists assignments and invites questions, comments, and thoughts.
Motor Learning and Skill Acquisition – How do we effectively Learn and Execu...
This document discusses motor learning and skill acquisition. It defines motor skills as tasks requiring voluntary control over body movements to achieve a goal, such as riding a bike or weightlifting. It then explains that motor learning and skill acquisition refer to learning and performing these skills through movement science. The study of motor learning and control plays an important role in both performing and rehabilitating skills. It also includes several video links on topics related to skill acquisition, motor learning, practice variability, and learning in general.
Motor Learning and Skill Acquisition – How do we effectively Learn and Execu...
This document discusses how to effectively learn and execute skills in sports from a sports physiotherapy perspective. It addresses motor learning for posture, cues, steps per minute, and buddy systems to aid learning. It notes that 3,000 to 10,000 repetitions over 14 to 28 days are typically needed for motor learning in sports physiotherapy. It also references a video on the skill acquisition model and another TED talk on learning 50 new skills.
Exercise Physiology Part 1 of 3 Anatomy and the 11 Systems in our Body.pptx
This document discusses physiology and exercise physiology, examining how the body reacts to exercise. It defines physiology as the study of how the body functions, and exercise physiology as how the body adapts to exercise. The document lists 11 physiological systems in the body and asks which are most important for sports. It also defines anatomy and contrasts it with physiology. Finally, it poses questions about how sports physiotherapists apply anatomy and physiology in their work.
Exercise Physiology Part 2 of 3 Understanding it's Impact on your Athletes.pptx
This document discusses exercise physiology and examines how the body reacts to exercise. It provides links to several videos about topics in exercise science such as what happens inside the body during exercise, the benefits of exercise, and how to measure physiological changes. Simple lifestyle practices like breathing techniques are discussed as ways to create major physiological changes. Viewers are invited to share any questions, comments, or thoughts.
Exercise Physiology Part 3 of 3 Investigating The Nervous System in Sport and...
This document discusses how exercise physiology relates to daily sport and life. It examines the nervous system and how understanding the brain is important for sport. It also looks at how exercise physiology applies to everyday life, the effects of COVID-19 lockdown on physiology, and considerations for female athletes, including how the menstrual cycle can impact performance. Videos are referenced on topics like neuroplasticity, the brain-changing benefits of exercise, managing exam stress, lockdown's effects on the body, and how the menstrual cycle influences thermoregulation and athletic performance.
Leadership (Chapter 4) - Understanding the Physiology of Pain and Improving P...
Kusal Goonewardena discusses a key component of becoming a better leader - Improving Self - "Better your body, better your mind, better your skills." Thus allowing you to lead and support your constituents optimally.
Chapter 4 of his leadership series focusses on understanding pain (how this impacts your focus, concentration and decision making) and the role of improving physical strength (to improve body + mind).
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19 Traits of Leadership (Why Women excel in many of these and how to harness ...
Kusal Goonewardena, Director of Elite Akademy Sports Medicine discusses the 19 traits of leadership.
He shares the research on how women excel in most of these traits and discusses how men and women can become better leaders.
Leadership - The How and Why of Assertiveness
What is assertiveness, why is it important, and how can you harness it's benefits?
Kusal Goonewardena, Director of Elite Akademy Sports Medicine, covers the five strategies to master assertiveness.
Master assertiveness and fulfil your life goals with authority, ease and joy.
Leadership: Confidence, How to harness it
Understanding confidence, it's importance and how to harness it's power can help you, your family, team and community. And yes, it's a learnable skill especially after what we have gone through doing these tumultuous years with COVID, restrictions and set backs.
Presented by Kusal Goonewardena
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Elite Akademy Sports Medicine Clinics
www.EliteAkademy.com
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3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. Chapter 3, Cardiology Explained, https://www.ncbi.nlm.nih.gov/books/NBK2214/
7. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
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Exercise Prescription 101
- 3. Where does it fit in?
- 4. Where does it fit in?
- 5. Where does it fit in?
- 6. Where does it fit in?
- 7. Where does it fit in?
- 8. Where does it fit in?
- 9. Outcomes of Exercise Prescription MOTOR LEARNING
- 10. Outcomes of Exercise Prescription MOTOR LEARNING CONSISTENT MOVEMENT PATTERNS
- 11. Outcomes of Exercise Prescription MOTOR LEARNING CONSISTENT MOVEMENT PATTERNS IMPROVED MOVEMENT PATTERNS
- 12. Motor Learning in Depth Three Phases A Cognitive phase, An Associative phase, and an Autonomous phase
- 13. Motor Learning in Depth Motor Learning means you move in some way that will teach you to move the body with more skill, coordination or efficiency
- 14. Motor Learning in Depth A key aim of motor learning is to help an athlete reach a stage where she / he no longer relies on feedback to perform a task
- 18. Repetitions for Motor Learning - Is it 3000 reps?
- 19. Repetitions for Motor Learning – Or is it 10,000 reps?
- 20. Case Study Kusal Goonewardena Clinical Research POSTURE
- 21. How long does it take to improve athlete posture? How do we improve Posture?
- 22. How was it achieved? 3000 reps
- 23. How was it achieved? 3000 reps Achievable reps 200 per day
- 24. How was it achieved? 3000 reps Achievable reps minimum 200 per day Target 15 days
- 25. How was it done? STANDING POSTURE Cadence: 100 steps every minute 3 minute walk ‘Standing at your height’ 300 REPS
- 26. How was it done? SITTING POSTURE Cue Email in inbox Sit as if you're height is measured 60 REPS
- 27. How was it done? ‘EVERYDAY’ POSTURE Cue: Smartphone Check Sit/stand as if you're height is measured 100 REPS
- 28. How was it done? ‘EVERYDAY’ POSTURE Cue: Reflection Cue Sit/stand as if you're height is measured 20-50 REPS
- 30. Why does it feel Effortless? Consistent Movement Patterns
- 31. What are the Major Movement Patterns? The human body has five basic movement patterns: bending, single-sided, rotational, pushing and pulling
- 32. Bending, Single-sided, Rotational, Pushing and Pulling Sports Scientists ‘tweak’ Flexibility, Strength, Coordination, Balance, Speed
- 36. Benefits for Improved Movement Patterns Performance Reduce Chance of Injury Decrease Pain Quicker Recovery
- 37. Benefits for Improved Movement Patterns Performance Reduce Chance of Injury Decrease Pain Quicker Recovery Ease of Movement
- 38. Benefits for Improved Movement Patterns Performance Reduce Chance of Injury Decrease Pain Quicker Recovery Ease of Movement Feeling Lighter (Optimise Energy to get task done)
- 39. Benefits for Improved Movement Patterns Performance Reduce Chance of Injury Decrease Pain Quicker Recovery Ease of Movement Feeling Lighter (Optimise Energy to get task done) Mental Clarity