Module 4 5-13-13 - Amazon S3...Module 4 Global (Fundamental) Movement Techniques Introduction...

CAFS Module 4

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Module 4 Global (Fundamental) Movement Techniques

Introduction Objectives: 1.  To present movements that are fundamental to everyday life 2.  Discuss strategies that allow the practitioner to manipulate movements for individual

application 3.  State the TEN observational essentials that formulate a process to manipulate

Principles(Why)

Techniques(What)

Strategies(How)

Principles are the core “truths”

(understandings).

Strategies are the “plans of action” based

on the Principles.

Techniques are the “physical exercises and

activities” that implement the Strategies.

Drive

Drive

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Practical Points 1.  Present movements that are fundamental to everyday life, necessary for life or skill

wanted. a)  What movements are FUNDAMENTAL in YOUR life?

2.  Strategies to manipulate movement for the individual a)  Process: a series of actions directed towards a result b)  Does your movement (exercise) selection match the persons needs? c)  The ten observational essentials formulates a process for you the practitioner to

individualize NOT memorize. 3.  Principles not being theory

a)  Is your program based on principles or theory? 4.  Emphasis must be on the individuals GOALS, WANTS, and NEEDS

a)  Four step process to design/create an individualized program b)  Give a person what they NEED, but put into a program based on need

5.  Threshold of Success a)  Are we testing a TEST, or testing the INDIVIDUAL? b)  The person will teach you WHAT they CAN do; their current threshold. c)  Search for your client/patient current success!

Practical Points 6.  The Exercise is the Test and the Test is the Exercise

a)  All movements are a test; the test is you observing the efficiency b)  Client/patient leads the way c)  Goal is to expand current movement threshold with efficiency

7.  Summary a)  Does AFS bias GLOBAL movements?

i.  No, its relative to the person ii.  Not a protocol!

"Anyone who has never made a mistake has never tried anything new.” -Albert Einstein

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Ten Observational Essentials 1.  Action 2.  Environment 3.  Position 4.  Driver 5.  Direction 6.  Height (vertical displacement) 7.  Distance (horizontal displacement) 8.  Load 9.  Rate (speed) 10. Duration (amount)

Practical Suggestion: As your viewing Doug, Pat, Lenny’s explanation; write down YOUR last workout, rehab, or conditioning program and ANALYZE using the ten observational essentials

Eight Fundamental Movements Fundamental: forming a necessary base/core of CENTRAL importance 1.  Lunging 2.  Squatting 3.  Jumping 4.  Reaching 5.  Lifting 6.  Pushing 7.  Pulling 8.  Gait Practical Suggestion: As you’re viewing Doug, PLEASE perform the movements so you can “feel” YOUR reactions. The best way to learn is to do! In addition, take notes on each, then when able, use your notes to apply in your gym, clinic – environment; followed by manipulating the ten observational essentials – this process will enhance your creativity!

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Lunging 1.  To move with a sudden thrust. AFS – One driver (primarily the leg) steps to a

certain spot in space and return; pressure is applied to lunging driver; most commonly performed on surface/ground.

Practical Suggestion: As you’re viewing Doug, please pause the video and perform. Consider that there are ten variables and adjust for YOUR threshold.

1. Action

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

Lunging Points / Q & A 1.  Shouldn't I get my client to master a stationary lunge first before dynamic

lunging, especially in different directions?

2.  Shouldn't the client's stay torso stay upright? What about spine

“neutral”? 3.  What if the rear heel pops up? 4.  Should I be concerned with "knee-tracking"?

5.  How is it different to lunge onto a step or platform like in group class?

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Lunging Points / Q & A

6.  The AFS posterior lunge looks different than what is commonly performed as a posterior lunge?

7.  What about walking lunges? 8.  What if the client has been told not to lunge as its bad for their knees? 9.  With all the variations, which one do I choose?

Lunging Variations Practical Suggestion: As you’re viewing Pat and Lenny, please pause the video and perform. Consider that there are ten variables and adjust for YOUR threshold. You can use the following chart to CREATE the movement(s) that is best for you.

1. Action Lunging Lunging Lunging

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

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Squatting 2.  Crouch down and rise or rise from crouch position – a dominant

vertical displacement. AFS – vertical displacement driven by the pelvis along the vertical axis (translation).


1. Action

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

Squatting Points / Q & A 1.  In regards to foot positions while squatting, this is very new, WHEN would

I do this, WHY would I do this and HOW do I program this variation? 2.  What is meant by “front-butt” and “back-butt”? 3.  Traditionally we look at a squat as a glutes, quads and hamstrings

workout. When incorporating reaches to focus on the “front butt” or lateral areas, how do we determine what a client needs to focus on those areas?

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Squatting Points / Q & A 4.  Traditionally, squatting usually focuses on increasing load (the 8th

observational essential), how do we know what to change with all the variables that exist?

5.  When is flexing the spine during squatting ok, if at all?

6.  Why does the Gray Institute teach people to squat with their toes pointed

in? In addition, many other variations that look dangerous?

Squatting Variations Practical Suggestion: As you’re viewing Pat and Lenny, please pause the video and perform. Consider that there are ten variables and adjust for YOUR threshold. You can use the following chart to CREATE the movement(s) that is best for you.

1. Action Squatting Squatting Squatting

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

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Jumping 3.  To spring off the ground or other base. AFS – Leaving the ground,

defying gravity, on one or two feet and landing on two feet.


1. Action

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

Jumping Points / Q & A 1.  How does jumping fit into lower intensity populations? Does it? Are their

pre-qualifications (movements) necessary BEFORE applying a jumping program?

2.  Athletically, it is common to focus on HEIGHT, DEPTH, SPEED and

DISTANCE - what are other ways to help increase the athletes ability?

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Jumping Points / Q & A 3.  Please expand on the difference between the Jump and Hop with respect to

demand. 4.  If an athlete has healed from an injury (ex. ankle sprain) and are ready to

resume conditioning, can you provide some tips on how to progress within the JUMPING foundational matrix?

Jumping Variations Practical Suggestion: As you’re viewing Pat and Lenny, please pause the video and perform. Consider that there are ten variables and adjust for YOUR threshold. You can use the following chart to CREATE the movement(s) that is best for you.

1. Action Jumping Jumping Jumping

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

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Reaching 4.  To put forth (a body part); extend or move away from. AFS – To

move a driver to a spot in 3D space.


1. Action

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

Reaching Points / Q & A 1.  The video demonstrates a lunge and reach, how do I decrease this intensity

for the population that cant handle this combination of fundamental movements?

2.  Where in a program is the best time to perform reaching?

3.  How do you determine where to start and whether a senior client can

handle a lateral or rotational balance reach?

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Reaching Points / Q & A 4.  Balance challenges are critical for the senior population, what is the best

way to start? 5.  How do artificial hips/knees factor in with lateral and rotational reaches?

6.  How do you know a person has efficient balance? When would you add

outside support to assist?

Reaching Points / Q & A 7.  How do I utilize a reaches to challenge a young healthy athlete?

8.  What should I do if a clients shoulders elevate to their ears while going

overhead?

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Reaching Variations Practical Suggestion: As you’re viewing Pat and Lenny, please pause the video and perform. Consider that there are ten variables and adjust for YOUR threshold. You can use the following chart to CREATE the movement(s) that is best for you.

1. Action Reaching Reaching Reaching

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

Lifting 5.  To direct or carry from a lower to a higher position; to raise. AFS – To raise

something (an implement, such as a dumbbell) from somewhere to another spot in three dimensional space.


1. Action

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

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Lifting Points / Q & A 1.  What is the best way to determine when to progress load? 2.  Is it a better strategy to focus on progressing range of motion or load first? 3.  What does “turned-on” mean?

Lifting Points / Q & A 4.  Is lifting a core exercise? If so, what if my clients core is weak? 5.  Can I use Kettlebells?

6.  Do deadlifts fit into this fundamental movement category?

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Lifting Variations Practical Suggestion: As you’re viewing Pat and Lenny, please pause the video and perform. Consider that there are ten variables and adjust for YOUR threshold. You can use the following chart to CREATE the movement(s) that is best for you.

1. Action Lifting Lifting Lifting

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

Pushing 6.  To apply force to so as to cause or tend to cause motion away from the source of

the force. AFS – To move something (an implement, such as a dumbbell) from somewhere to another spot in 3D Space that is further away to the body.

Practical Suggestion: As you’re viewing Doug, please pause the video and perform (you don’t have to have a cable column). Consider that there are ten variables and adjust for YOUR threshold.

1. Action

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

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Pushing Points / Q & A 1.  What is the difference between seated (like a machine) and standing? 2.  Should I keep my torso still and in neutral?

Pushing Points / Q & A 3.  Why would the average fitness client perform a pushing movement high

and low on the cable press? Couldn’t they do incline, flat and decline presses and get “more” out of it?

4.  It looks like a “pushup” would be better than the cable press for my client’s

chest development, true or false?

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Pushing Variations Practical Suggestion: As you’re viewing Pat and Lenny, please pause the video and perform. Consider that there are ten variables and adjust for YOUR threshold. You can use the following chart to CREATE the movement(s) that is best for you.

1. Action Pushing Pushing Pushing

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

Pulling 7.  To apply force to so as to cause or tend to cause motion toward the source of

the force. AFS – To move something (an implement, such as a dumbbell) from somewhere to another spot in 3D space that is closer to the body.

Practical Suggestion: As you’re viewing Doug, please pause the video and perform (you don’t have to have a cable column). Consider that there are ten variables and adjust for YOUR threshold.

1. Action

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

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Pulling Points / Q & A

1.  It seems that we typically go through a full range of motion when pulling, is there ever a need to initial range of motion or mid range of motion?

2.  How do you apply the ten observational essentials to a chin-up?

Pulling Points / Q & A 3.  Can you use these movements in rehab in replace of isolated exercises? 4.  When DOUG performs the row where he reaches across, is that for his

upper body or lower body? So which “day” would you put that variation in?

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Pulling Variations Practical Suggestion: As you’re viewing Pat and Lenny, please pause the video and perform. Consider that there are ten variables and adjust for YOUR threshold. You can use the following chart to CREATE the movement(s) that is best for you.

1. Action Pulling Pulling Pulling

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

Gait 8.  The way locomotion is achieved using human limbs. Human gait is defined as

bipedal, biphasic forward propulsion of center of gravity of human body, in which there is alternate movements of different segments of the body with least expenditure of energy. AFS – Series of steps (crossing) in locomotion.


1. Action

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

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Gait Points / Q & A 1.  How would I use walking in a workout? 2.  Can gait be used as an assessment? If so, how and what populations will

benefit?

3.  If I change a position “tweak”, and the clients body becomes distorted,

what does this mean?

Gait Points / Q & A 4.  If I change foot positions, like moving inward, isn’t it stressful on knees? 5.  Which would help my client’s running efficiency; the lunge movement, a

walking lunge movement or running itself?

6.  What if your workspace is very small…how might you apply various

walking movements in a very small work environment? How about on a treadmill?

CAFS Module 4


Gait Variations Practical Suggestion: As you’re viewing Pat and Lenny, please pause the video and perform. Consider that there are ten variables and adjust for YOUR threshold. You can use the following chart to CREATE the movement(s) that is best for you.

1. Action Gait Gait Gait

2. Environment

3. Position

4. Driver

5. Direction

6. Height

7. Distance

8. Load

9. Rate

10. Duration

THANK YOU!

Module 4 5-13-13 - Amazon S3...Module 4 Global (Fundamental) Movement Techniques Introduction...

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