Slide 1

Fitness in the Trades: Using Functional Fitness for Career Success Korrey Hammond, CSCS, NSCA-CPT Recreation Specialist, Turner JCC

Slide 2

Why Do We Need This? To develop the ladder of success

Slide 3

Safety First Ensure students are cleared to participate in sports Collaboration between instructors and certified recreation staff is a must Ensure students are hydrated and avoid overdoing it in hot weather Encourage students to wear proper clothing including tennis shoes and athletic apparel

Slide 4

Participants will be able to: Describe the biomechanics and energy systems of the body Discuss fitness assessment of various trades Articulate the theory and application of functional fitness in daily trade activities

Slide 5

How the Body Moves The body moves in three planes of motion: Sagittal = forward or backward Frontal = side to side Transverse = rotational All muscles act like a pulley system Limbs move on levers Concentric and eccentric muscle movement All muscles require motor learning STAND UP

Slide 6

Energy Systems ATP (ATP-PC) = Energy source of cells Anaerobic (Lactic Acid system) = No oxygen Aerobic = Endurance

Slide 7

Energy System Chart

Slide 8

Trade Demands All trades require a level of fitness General fitness is the first step Example: Typing requires hand-eye coordination and grip strength Example: Carpentry requires grip, hand-eye coordination, balance, muscular endurance

Slide 9

Assess the Demands Does this trade require Lifting heavy objects? Balance? Standing for long periods? Climbing? Muscular endurance? Walking on uneven ground? Ergonomics?

Slide 10

Functional Fitness Functional fitness is building a body capable of doing real-life activities in real-life positions. Gina Shaw Prevents injury Gets all of the muscles to work together instead of isolating

Slide 11

Trade Equipment Tire flips, pulls PVC pipe Farmers Walk Use implement in trade Sand bag Ropes Bricks Paper

Slide 12

Slide 13

Slide 14

Slide 15

Figure 2. Catch position for hang clean. Start position for sandbag overhead or push press. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.15 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 16

Figure 3. Hug grip position. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.16 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 17

Figure 4. (A) Starting position for sandbag skull crushers and (B) end point for sandbag skull crushers. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.17 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 18

Figure 5. End point for sandbag up-row. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.18 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 19

Figure 6. Sandbag farmer's walk with 2 identical sandbags held in each hand. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.19 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 20

Figure 7. Sandbag drag. Both hands grip handle or end of sandbag, elbows extended and shoulders retracted. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.20 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 21

Figure 8. End point for shoulder toss and sandbag pull to shoulder. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.21 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 22

Figure 9. Push-up position during sandbag burpees exercise. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.22 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 23

Figure 10. Start position for sandbag slam. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.23 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 24

Figure 11. Russian twist while gripping sandbag. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.24 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 25

Figure 12. Start position for sandbag pull to shoulder. Copyright 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.25 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August 2011. doi: 10.1519/SSC.0b013e318216b587

Slide 26

Warm Up Jumping Jacks Brisk Walk Skipping Carioca Frankenstein March Knee Hug Inchworm Scorpion

Slide 27

Carioca Moving laterally to your left, cross your right foot in front of your left, then step with your left, then cross your right foot behind the left and repeat.

Slide 28

Frankenstein March Keeping your left leg straight, kick it up in front of you as high as you can, trying to touch the fingertips of the opposite arm basically a straight leg march then repeat with the right leg.

Slide 29

Knee Hug While walking forward, hug your left knee into your chest, then step and repeat on the right leg, continuing with alternate legs.

Slide 30

Inchworm Assume a push-up position on the ground, and walk your feet close to your hands while keeping the legs as straight as possible. Then return to the start position. Repeat over the prescribed distance, making sure your hands and feet never leave the ground.

Slide 31

Scorpion Lie face down on the ground with arms extended out to the sides, palms facing down, so your body forms a T shape. Maintaining this facedown position and keeping your shoulders flat on the ground, bring your left heel and swing it back towards your right hand in a reverse twisting motion. Repeat on the other leg.

Slide 32

Cardio Sprints = Max effort for under 400 meters Continuous = Timed non-stop run Interval = Stop & go

Slide 33

Bodyweight Exercises Squat Lunge Step-up Push-up Dips Plank Table Pull-up or row Source: http://www.wesleyan.edu/athletics/strength/trainingplans/Bodyweight_Strengt h_Trning.pdf

Slide 34

Squat

Slide 35

Squat Variations Body weight squat (1 per second for 20 seconds): Great indicator for leg strength, ready to perform weighted squats Lateral squat or lateral lunge Split squat: Feet are split apart, one forward, one back, where you lower yourself into a lunge position and then press up into a standing position Single-leg squat variations Arms out front (counter balance) or hands in prayer position in front of abdominals Arm opposite squat leg (perform reaches to ground clockwise & counter clockwise) Squat touch: Touch toe of your squat leg with your opposite hand (squat & touch) With leg out to side (frontal plane) With leg out to front (sagittal plane) Squat with open hip (turning to side with the leg up) (transverse plane)

Slide 36

Lunges

Slide 37

Lunge Variations Forward Backward Angled-step out at 45-degree angle Side or lateral Russian twist (Forward lunge while rotating upper body over the lead leg) Overhead: Hands locked overhead like a diver or hold a med-ball, plate, DB Rotational lunge: Turn and lunge backward at a 45 degree angle behind you (keep toe on front leg pointing forward) Combination lunges: Lunge with front raise, side raise, press overhead, bicep curl)

Slide 38

Hamstring Work Single leg front reach (single leg stiff legged deadlift)

Slide 39

Step-Ups Forward step up Lateral step up Crossover step up Rotational step up (Need a 12-18 box or chair to step up on)

Slide 40

Push-Ups

Slide 41

Push-Up Variations Hand placement (elbow, shoulder width placement, wide hand placement, close hand placement, staggered hand placement) Rotation: Twisting push up turn so your one side of your body is facing up to the ceiling or sky Push-up jump: Explosive push- up Clap push-up: Explosive push- up with clap of hands Side-to-side push-up: Jump over line with both hands moving side/side

Slide 42

Push-Up Variations (cont) Single-arm push-up (3 point) Push-up (4 point-2 arms, 2 legs; 3 point-2 arms, 1 leg; 2 point-1 arm, 1 leg) Unstable pushup Decline push-up: Place feet up higher on a bed or chair, bench, etc., hands on ground Partner push-up: Partner holds a stability balance, then you perform a push-up facing them with your hands on their shoulders

Slide 43

Other Bodyweight Exercises Dips: Use chair, bench Partner work: Pull-ups, squat, SLD, single-leg squat, any movement in weight room may be performed with manual/partner resistance Core (abs & low back): Time intervals to perform activity, keep it simple (:30, :45, 1:00 etc.) Variety of crunches, sit-ups, twisting variations Low back extensions on ground (supermans), alternate opposite arm & leg, upper body only, lower body only (reverse hyperextensions) Balance holds: On forearms, push-up position, on side (forearm or hand), on back (keep hips, legs, torso off ground) Balance hold: On forearms, now alternate lifting up opposite arm & leg If you have a stability ball you may perform many other low back and core activities

Slide 44

Program Design Minimum 30 min/workout Minimum 3 times a week Ex. MWF Reps of 10 - 20 Rest depends on intensity level More demanding = more rest Static stretch at end

Slide 45

Suggested Sites NSCA www.nsca-lift.org publications FREEwww.nsca-lift.org www.exrx.net FREE www.exrx.net magazine.stack.com FREE magazine.stack.com

Slide 46

Thank You