2012 - DCAC - Training...
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Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 1 Training Pillars Fabio Comana, MA., MS., NASM CPT, CPES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN National Academy of Sports Medicine – [email protected] NOTES “Limit yourself to programming, to the how, where, when and where, and you degrade the human spirit and capacity. Understand the WHY and you empower yourself with education!!” » Key benefits of elastic resistance. Scalability of resistance o Increase resistance by stretching – typically stretch 3 times original length with progressive resistance. o Range = 5 lbs. to 150 lbs. Portability and lightweight. Eccentric loading (= DOMS) » Technological benefits of sleeved elastic. Safety - eliminates over stretching / snapping of elastic - injury. Prolongs training tool lifespan. o Eliminates niks & cuts from general use. o Protects elastic from UV rays – degrades product. Safety: » Before any training, you MUST reference “training zone” Zone is created by attaching one end of the elastic resistance to a fixed object. o Mark distances at: 100% Pre length and 100% max-stretch length in a straight line. Needs Assessment: » Understand client’s desired outcomes? » Are their bodies prepared for your workout? Soft tissue injury – repetitive micro-trauma Basic Movement Screens o Overhead reach (against wall with small ball) o Bend and lift – hip hinge, foot stability, stable back.
Transcript of 2012 - DCAC - Training...
Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 1
Training Pillars Fabio Comana, MA., MS., NASM CPT, CPES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN
National Academy of Sports Medicine – [email protected]
NOTES
“Limit yourself to programming, to the how, where, when and where, and you degrade the human spirit
and capacity. Understand the WHY and you empower yourself with education!!”
» Key benefits of elastic resistance.
� Scalability of resistance
o Increase resistance by stretching – typically stretch 3 times original length with
progressive resistance.
o Range = 5 lbs. to 150 lbs.
� Portability and lightweight.
� Eccentric loading (= DOMS)
» Technological benefits of sleeved elastic.
� Safety - eliminates over stretching / snapping of elastic - injury.
� Prolongs training tool lifespan.
o Eliminates niks & cuts from general use.
o Protects elastic from UV rays – degrades product.
Safety:
» Before any training, you MUST reference “training zone”
� Zone is created by attaching one end of the elastic resistance to a fixed object.
o Mark distances at: 100% Pre length and 100% max-stretch length in a straight line.
Needs Assessment:
» Understand client’s desired outcomes?
» Are their bodies prepared for your workout?
� Soft tissue injury – repetitive micro-trauma
� Basic Movement Screens
o Overhead reach (against wall with small ball)
o Bend and lift – hip hinge, foot stability, stable back.
Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 2
NOTES
Volume Specifics:
Biological Specificity:
Bioenergetic Specificity:
Neurological Specificity:
» Importance of fascial training (passive pre-tensioner)
» Fascia network is continuous, thus minimizes localized stress from internal forces (muscles) and
external forces (gravity, load).
» Connective tissue has 10x mechanoreceptors than muscle tissue – fascial matrix responds faster to
environmental loads (subconscious movement = no conscious interference or overthinking).
Davis’s Law
» Soft issue (e.g., fascia) remodels itself along lines of stress (repetitive movement, awkward positions)
� One dimensional training = weak linkages in other directions
Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 3
NOTES
Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 4
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Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 5
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Stroops: Fabio1
