Exercise vs training program
No plan vs plan
- Exercise is holistic
- Training program is comprehensive and progressive plan to develop many attributes and attain specific goals
Roles as a trainer in training
- Coaching
- teaching
- knowledge
- help client develop and learn
Driving principles of S&C
- Progressive overload
- Diminishing Returns
- Individuality
- Reversibility
- FITT
- Specificity
Individuality
Structure effective movement for that client
Applying Training load to adapt
- Provide training stimulus causes fatigue and decrease is later performance
- performance increases overtime and then requires a greater stimulus to maintain
- if rest performance rebounds after stimulus if no overtraining occurs and performance decreases
Fundamental movement progressions - Baby progression
- Supine
- Prone
- Rolling
- Quadruped
- Crawling
- Sitting
- Kneeling
- Squatting
- Vertical Stance
- Gait
Fundamental movements in performance
Push, pull, lift, carry
Levels of performance pyramid
- Movement Fundamentals and biomechanics
- Strength and conditioning and types of performance
- Exercise techniques and performance skills
- Program design and training principles
Low body multi-joint movements
Hinge/lift and squat
- bi-lateral or unilateral
- All planes of motion
Lower body single joint exercses
Hip, knee and ankle
- unilateral vs bilateral, plane of motion
Upper Body multi-joint movements
Push and Pull
- Horizontal vs vertical
- bilateral vs unilateral
- stance/position
Upper body single joint movements
Shoulder, elbow, neck, wrist
Torso/abdominal movements
CREATING MOVEMENT
- rotation, flexion and extension
RESISTING MOVEMENT
- anti-extension, anti-rotation, anti-flexion
Needs analysis
- Goals, timeline, current status/ abilities, availability and barriers
EVALUTION OF THE SPORT - movement analysis, physiological analysis, competency in movements and skills
ASSESSMENT OF THE ATHLETE - Training history, current abilities and fitness, injury status
