functional exercise from the inside out - amazon s3 · become aware of key control systems involved...

FUNCTIONAL EXERCISE FROM THE INSIDE OUT

Recorded at the ECA Convention New York, March 2003

© Paul Chek, 2003. All rights reserved.

LEARNING OBJECTIVES1. Define the term “functional exercise.”2. Become aware of key control systems involved in

functional exercise.3. Understand anatomy relevant to developing and

selecting functional exercises.

FUNCTIONAL EXERCISE DEFINEDThe term “functional exercise” is as vague as the term “living well”. To determine how functional an exercise is, the outcome of the exercise must be compared to the objective.

Eg: Isolating muscles and using fixed axis machines may be functional for the competitive bodybuilder, where building mass is the objective (A).

Such tactics are inept with regard to improving human movement skills or athletic performance. Conversely, integration training is functional for the athlete, but is not functional for the bodybuilder! (B).

During this lecture, “functional exercise” will indicate any exercise that serves to improve health, movement skill, and athletic ability while supporting the training objective(s).

Eugen Sandow in 1889 performed a 300 Lb. single arm press! (Ref #1.)2


EXERCISE PRESCRIPTIONTo properly prescribe exercise, we must always consider:– Pressure response in body cavities– Changing cardiovascular pressure and circulatory

response– Effect on peristalsis– Stimulating or inhibiting activity of endocrine glands– Stimulating or inhibiting effect on autonomic nerve

centers– Structural alignment and stability factors– Immune response

CONTROL SYSTEMSThe Survival Totem Pole

3


Respiratory SystemRespiration is vital!ü Mobilizes CSF to nourish and remove metabolic

waste from the CNS.ü Provides oxygen for cellular metabolism.ü Maintains acid/alkaline balance.ü Moves life-force energy (Chi, Prana) through the

body.ü Lovett Brother reactions.ü De Jarnette’s Sacro-occipital Category 1-3.

4


Any exercise stimulus thatproduces faulty posture results in structural adaptations that retard respiratory efficiency.

The results are farreaching and frequentlyoverlooked or mis-interpreted!

Lovett Brother Reactions

5


De Jarnette’s Sacro-occipital Categories 1-3

Category I Category II Category III

Rib cage mobilization

e.g. Feldenkrais exercises

6


Stretching over a Swiss ball

Exercise response - client needs vs. client objectives.- Intensity magnifies imbalance.- Respiratory efficiency (+ or -?).- Heart capacity?- Stabilization or respiration?- What will balance the body?- Educate the client!

THE SENSES OF LIFEThe head always wins!

The Visual SystemüFocal VisionüAmbient Vision

7


Vestibular System

(Ref. #2)

üVestibular Activation

8


Cranio-Cervical SystemüHighly integrated with

ocular, vestibular, pelvic, foot and ankle proprioceptive systems.

üOrigin of tonic neck reflexes:üSuboccipital spindle

cell density of 150-200/gram.

üIntertransverse muscles at 200-500 spindle cells/gram.

ü~70% proprioception in gait from C0-C3-4.

üCranio-cervical integration?

The Visceral SystemüIncluding Circulatory & Immune Systems

(Ref.# 3)

9


The Inner Unit (Ref. #4)

Functional Movement = Functional Pumps

Dysfunctional pumps are common, even among the fitness elite.

Commonly associated with other physiological problems:- Spinal pain- Constipation- Dysbiosis- Fungal/parasite

infections- Food allergy/

intolerance

10


Constipation from incorrect movement or lack of movement can cause toxicity.

11


When the abdominal wall is dysfunctional, the intestinal tract may fall, compressing a woman’s sex organs. Back pain and painful menstruation commonly result.

Dysfunction in males is less pronounced, but exists.

The abdominal brain

Visceral-somatic reflexes

12


Torso fixation and stabilization:üNegates TVA activation.üDoes not provide natural

deformation of the torso.üCreates localized circulatory

stress without global circulatory support.

Torso deformation aids circulation and keeps viscera healthy!

13


EXERCISE IS STRESS!

Balancing the ANSSympathetic Indicators:üPoor digestion/decreased salivationüConstipationüAnxietyüIncreased respiration/Heart rateüPoor sleep qualityüNight sweatsüOrgasm/genital inhibitionüWaking unrestedüNervousnessüJitteryüIncreased muscle tensionüIncreased inflammatory conditionsüIncreased susceptibility to infection

Symapathetic = Catabolic

14


Parasympathetic Indicators:üStrong or excessive digestion üHyperactive bowel; colickyüIncontinenceüOrthostatic failure upon risingüDecreased respiratory rateüDecreased persiprationüPoor sleep quality; hibernationüIncreased mucus secretionsüGenital stimulation/erectionüNervousness; depression; somnolenceüHands warm and dryüIncreased gag reflexüIncreased WBC count and more allergies

Parasymapathetic = Anabolic

Exercise for ANS Imbalance

15


CONCLUSIONü When developing programs we must always assess

overall physiological load and consider control systems.

ü Isolation training has very finite value in rehabilitation or aesthetic development.

ü Many people in the gym today are sacrificing valuable internal resources in trade for external appearance.

ü Well-designed functional training programs, when coupled with sound dietary principles, will always improve aesthetics, longevity and injury prevention.

ü Always consider the “Survival Totem Pole” when assessing physiological function and prescribing exercises.

ü Learn to recognize visceral referral - modern diets and machine-based exercise programs facilitate dysfunction from the inside-out.

ü If you are not ASSESSING, you are GUESSING!

REFERENCES1. Webster, D. (1976). The Iron Game; an illustrated history of

weight lifting.2. Leonhardt, H. (1986). Color Atlas and Textbook of Human

Anatomy, Vol. 2. Thieme, Inc., NY.3. Netter, et al. (1989). Atlas of Human Anatomy. CIBA-GEIGY

Medical Education, NJ.4. Chek, P. (1999). The Inner Unit. www.PTontheNet.com

For more titles in the Live with Paul Chek audio series, and information on

other products, certification programs and seminars, please visit:

www.chekinstitute.come-mail: [email protected]

Ph: 1.800.552.8789 or 760.477.2620Fax: 760.477.2630

17

functional exercise from the inside out - amazon s3 · become aware of key control systems involved...

Documents