corrective flow ces solutions for group personal training april 27, 2014 mike fantigrassi, ms &...
TRANSCRIPT
Corrective FlowCES Solutions for Group Personal Training
April 27, 2014
Mike Fantigrassi, MS & Kellie Roman, MS
Objectives• Discuss the need for corrective exercise
• Challenges with corrective exercise in group personal training
• Discuss common compensations
• Simple assessments that can be performed with a group
• Review CEx examples and put together in a flow
Activities That Lead to Dysfunction• Inactivity – leading to decreased flexibility
and mobility• Repetitive motion – creating high fatigue
and compensation to maintain work rate• Awkward positions used in ADL
–Holding baby–Wallet in back pocket–Heavy bag on shoulder
• Side dominance• Poor exercise technique/imbalanced
exercise programs
Why Perform Corrective Exercise with Group Training?• Address common compensations before
engaging in higher intensity exercise• Improve movement patterns to allow for
progression• Maximize clients’ time by utilizing warm up
for corrective exercise • Eliminate warm up exercise that may
increase movement compensation
Five Kinetic Chain Checkpoints
Common Overactive/Tight MusclesSoleus Lateral Gastrocnemius Hip Flexors
Pec Major Pec Minor Latissimus Dorsi
Common Underactive/Weak MusclesGluteus Maximus/Medius Deep Core Stabilizers Rotator Cuff
Middle/Lower Trapezius
Overhead Squat Assessment• A two-legged squat performed with:
– The arms held overhead • From a bilateral standing posture
observe:– Total body structural alignment,
dynamic flexibility, and neuromuscular control
• Squatting requires:– Optimal motion in the ankles,
knees, and hips. • Having the arms elevated
overhead:– Stresses the musculature
surrounding the shoulder complex – Increases the demand placed upon
the core stabilizing muscles
Push-up Assessment1. LPHC:
- Does the low back sag?
2. Shoulders:
- Do the shoulders elevate?
- Does the scapula wing?
3. Head Cervical Spine:
- Does the cervical spine hyperextend?
Dynamic Assessments
Other things to consider:
• Star Balance Excursion
• Jump squats to stabilization
The CES Model:
1. Inhibit
2. Lengthen
3. Activation Integrated
4. Dynamic Movement
To Make it Work for Group Personal Training:
1. Assess– Allow individual to understand compensations– Determine how to group individuals– Example: Poor OHS = no plyometics– Focus on most common shared compensations
2. Lengthen– Using dynamic stretching
3. Activate– Specific exercises to target underactive muscles
4. Integrate– Putting movements into a flow to maximize time
Practice Individual Movements
• Dynamic chest stretch• Glute bridge• Lat reach• Inch worm• Cobra/scaption• Lunge stretch• Single-leg balance
Progress to Flow
Chest stretch glute bridge lat reach
Lunge stretch SL balance cobra/scaption
Inch worm plank (high or low)
Group Activity
• Work in groups of four.• Based on the compensations you saw:
– Pick a dynamic stretch to address an overactive muscle group.
– Pick an exercise to activate a weak muscle group.
– How can these be combined together in a flow?
Summary TableCommon “overactive” or “tight” muscles
Soleus
Gastrocnemius (lateral head)
Hip flexors
Pec major/minor
Latissimus dorsi
Common “underactive” or “weak” muscles
Gluteus maximus/medius
Deep core stabilizers
Rotator cuff
Middle/lower trapezius
Creating a Corrective Exercise Flow
• Pick the lengthening (dynamic stretcing) and activation exercises that have the most impact on the group
• Teach each movement individually
• Once they’ve mastered the technique, combine with other items
• Plan regressions and progressions to accommodate the group
Additional Opportunities• We are offering 20% off CPT with promo code and 15%
off specialization with promo code
• Visit www.nasm.org/get-credentialed for more info
Network. Engage. Earn CEUsAugust 2-3, 2014 Location:
MusclePharm4721 Ironton StreetDenver, CO 80239
NASM.org/2day
Only $349 – space is limitedLimited Space – Call Today! 877-718-3924
Thank You!For Your
Commitment to Excellence