Module 7

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The next portion of the Optimum Performance Training (OPT) programming template that needs to be completed is the "warm-up" section. In designing the warm-up program, you'll need to review the components of flexibility and cardiorespiratory training. Most clients will require some flexibility training to safely and effectively perform exercises optimally, and that will be covered in this chapter.

Flexibility training has become increasingly recognized as an important way to help aid in preventing and treating various neuromuscular injuries.

clients without adequate levels of flexibility and joint motion may be at increased risk injury, and may not be able to achieve their personal fitness goals until these deficits are corrected.

it is important for personal trainers to understand the principles of flexibility training to able to properly design an intergrated training program.

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Flexibility can be simply described as the ability to move a joint through its complete range of motion.

an important characteristic of soft tissue is it will only achieve efficient extensibility if optimal control of movement is maintained throughout the entire ROM.

Dynamic ROM is the combination of flexibility and the nervous system's ability to control this ROM.

Neuromuscular efficiency is the ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilixe the body's structure in all 3 planes of motion.

individuals who have proper flexibility in all 3 planes of motion, allows for the freedom of movement needed to perform everyday activities efficiently: bending over to tie shoes or reaching in the cupboard for dishes.

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Flexibility requires extensibility, which requires dynamic ROM, which requires neuromuscular efficiency.

flexibility training must use a multifaceted approach, which integrates various flexibility techniques to achieve optimal soft tissue extensibility in all planes of motion.

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If one or more segments of the human movement system (HMS) are misaligned and not functioning properly, predictable patterns of dysfunction develop.

these patterns of dysfunction are referred to as postural distortion patterns

can lead to decreased neuromuscular efficiency and tissue overload

PDP (poor static or dynamic posture) are represented by a lack of structural integrity

resulting from decreased functioning of one length-tension relationship (altered muscle lengths)

altered force-couple relationships (altered muscle activation)

altered arthrokinematics (altered joint motion)

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Postural Distortion Patterns

Muscle imbalances

Poor posture

Improper Movement

Injury

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poor flexibility

can lead to the development of relative flexibility (altered movement patterns)

which is the process in which the HMS seeks the path of least resistance, during functional movement patterns.

PRIME EXAMPLE of relative flexibility

people who squat with their feet externally rotated

overhead shoulder press with excessive lumbar extension (arched lower back)

MUSCLE IMBALANCE

alterations in the lengths of muscle surrounding a given joint.

in which some are overactive and underactive

overactive: forcing compensation to occur)

underactive: allowing for the compensation to occur)

CAN BE CAUSED BY VARIETY OF MECHANISMS

Postural stress

Emotional duress

Repetitive movement

Cumulative trauma

Poor training technique

Lack of core strength

Lack of neuromuscular efficiency

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