Functional fitness and posture analysis done for a physical education college in India by a sports scientist and a physiotherapist

1. Meghan Belsare; B.P.Th, MSc Sports
science
Consultant Sports scientist &
Physiotherapist
Fit2Sport
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2. •The bracing techniques
What is posture? How
do we observe it?
•Understanding bad posture
•Posture correction drill
Why is it important?
•Categories of movements
•Nature/pattern of movements
Posture/Movement
profiling
•Case studies
•Practical demonstrations of exercises
Exercises and their
correct postures
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3.  Functional training is simply referring to training that
specifically improves the activities that wish you to
improve.
 For a powerlifter, the squat, bench and deadlift are going to
be the most functional movements they do, as they're the
specific task they wish to improve.
 For a hand-balancer, handstands are functional, but likely
aren't for most other people.
 For rugby player, anything that helps them improve their
short sprints, cuts, leaps, blocking, etc. is going to be
functional training for them.
 For your average person, activities that are going to prepare
them for their daily activities of living, or prevent
deterioration of those abilities, is functional training.
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4. Posture is how you hold your body. There are two types:
 Dynamic posture is how you hold yourself when you are
moving, like when you are walking, running, or bending
over to pick up something.
 Static posture is how you hold yourself when you are
not moving, like when you are sitting, standing, or
sleeping.
 It is important to make sure that you have good
dynamic and static posture.
 The key to good posture is the position of your spine.
Your spine has three natural curves - at your neck, mid
back, and low back. Correct posture should maintain
these curves, but not increase them. Your head should
be above your shoulders, and the top of your shoulder
should be over the hips.
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5. First, learning how to brace your spine in
a good position eliminates one of the
greatest threats to the human animal:
injury to your central nervous system
(CNS).
Second, a disorganized spine will lead to
mechanical compromises.
Third, when you lose spinal positioning—
head, ribcage, or pelvic fault—you
potentially shut down force production
and lose the ability to stabilize your hips
and shoulders.
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6.  Athletes are always looking for
ways to improve their movement
patterns. They want to sprint
faster, jump higher, push harder,
etc. Much of their training is
designed to help them get better at
doing these things. But what if I
told you that many athletes are
carrying out basic functions—like
standing and breathing—
incorrectly? And that since these
basic functions are flawed, the
athletic movements built upon
them are also flawed.
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7. Fit2Sport

8. Fit2Sport

9. Fit2Sport
MOVEMENTS
CATEGORIES
Category I (static
movements)
Category II
(Dynamic
movements)
Category III
(Explosive/Plyometri
cs)
NATURE
Push
Pull
Hinge
Carry

10.  SQUATS (ALL VARIATIONS)
 DEADLIFT (ALL VARIATIONS)
 BENCH PRESS (ALL VARIATION)
 PUSH-UPS (ALL VARIATIONS)
 PULL-UPS (ALL VARIATIONS)
 DIPS (ALL VARIATIONS)

11. CATEGORY
II
MOVEMEN
TS
 Wall Ball
 Push-Press
 Jumping and Landing
 Kettlebell Swings
 Rowing
 Mid Thigh Pulls
 Snatch Balance Progression
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12. Fit2Sport

13. CATEGORY
III
MOVEMEN
TS
 Burpee
 Turkish Getup
 Clean
 Power Clean
 Hang Clean
 Push-Jerk
 Snatch
 Muscle-Up
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14. Fit2Sport

15.  Push: Push-ups, incline press, single-arm kettlebell or dumbbell press, push press
 Pull: Dumbbell rows, cable rows, pull-ups, lat pull downs
 Hip-Hinge: Kettlebell swing, Romanian dead lift, dead lift, glute bridges
 Carry: Plank for time, plank with movement, bird dogs, side planks, heavy carries
(farmer and suitcase)
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16.  “The last thing any athlete wants to be is weak and slow
during competition. Even though there are no specific
"exercises" that need to be done to have a successful
training program, there does need to be a high focus on the
foundational movement patterns. These include the hinge,
push, pull, and carry. Prioritizing these movement patterns
is key to longevity, injury prevention, strength development
and athletic performance”.
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17. Fit2Sport

18. Fit2Sport

19. Fit2Sport

20.  Category I, II, III movements including
nature of movements
 Understanding trick movements and
how to correct them
 Use of proper coaching cues
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21.  The body can compensate and adapt to
challenges, but leaving everything to
nature can be a problem if you don’t
know where the boundaries are. If you
suspect alignment of the body is causing
problems, seek a qualified therapist or
review the clinical evidence before
jumping to conclusions.
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22. BIBLIOGR
APHY
 1. Adelsberger R, Tröster G. Effects of stretching and warm-up routines on
stability and balance during weight-lifting : a pilot investigation. 2014;1–
8.
 2. Spence H. Case study report : postural restoration : an effective physical
therapy approach to patient treatment Patient history. 2008;102–4.
 3. Ludwig O, Kelm J, Hammes A, Schmitt E, Fröhlich M. Targeted
Athletic Training Improves the Neuromuscular Performance in Terms of
Body Posture From Adolescence to Adulthood – Long-Term Study Over 6
Years. 2018;9(November):1–13.
 4. Study T. Fitness. 2010;7–11.
 5. Voight PM, Ijspt E, Esculier J. ABSTRACTS ABSTRACTS FROM THE
3RD WORLD CONGRESS Text written by : 2019;14(6):1–28.
 6. Jackson LR, Purvis J, Brown T. ORIGINAL RESEARCH THE
EFFECTS OF POSTURAL AND ANATOMICAL ALIGNMENT ON
SPEED , POWER , AND ATHLETIC PERFORMANCE IN MALE
COLLEGIATE ATHLETES : 2019;14(4):623–36.
 7. Vidyapeeth DY, Student PG, Patilvidyapeeth DY, Patilvidyapeeth DY,
Patilvidyapeeth DY. Original Research Paper Medical Science
INFLUENCE OF ABDOMINAL AND HAMSTRING MUSCLE
ACTIVATION EXERCISES OVER ILIOTIBIAL BAND STRETCHING ON
A POSITIVE OBER ’ S TEST IN SUBJECTS WITH LOW BACK PAIN
Soumik Basu Priti Pradip Kakade Prof . Tushar J Palekar Vinaya
Chitgopkar ABSTRACT KEYWORDS : 2017;(November 2014):704–5.
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