• • ESPE 425 Biomechanics • • Michael Boyle www.strengthcoach

.com

Warning

• • • I am not a biomechanist Please challenge me if I screw up terminology etc.

My objective is to provide “real world” tie in.

Self Improvement • • • • Brian Tracey- Million Dollar Habits Read every day Learn from experts- attend seminars, invest in yourself Listen to audiotapes- if you want to kill time, work it to death

Suggested Readings • • • • • • • • • • Motivational Carnagie- “How to Win Friends and Influence People” Covey- “ Seven Habits of Highly Effective People” Tracey- “Million Dollar Habits” Professional Sahrmann- Diagnosis and Treatment of Movement Impairment Syndromes Meyers- Anatomy Trains McGill- Low Back Disorders Francis- Training for Speed Christian Thibeadeau- Black Book of Training Secrets, Theory and Application of Modern Strength and Power Methods

What Really is Functional Training?

• • • • Function is purpose. When we ask what an items “function” is , we want to know it’s purpose.

Think of functional training as purposeful training.

Functional training is literally training muscles based on their function!

From a scientific perspective it is “the application of functional anatomy to training”

Movements, Not Muscle Groups • • • • Forget bodypart divisions- chest and back etc.

Think of movement action, not muscle group Learn basic anatomy Learn true functional anatomy, it will change the way you think.

PAY ATTENTION TO ANATOMY • • If you don’t get this nothing else makes sense.

If you didn’t pay attention, go back and study

The Basics • • • • Ligament- bone to bone, noncontractile, slow to heal, slow to adapt, Ligaments provide joint stability and proprioceptive input ( where the joint is in space) Made up of varying degrees of collagen ( tensile strength) and elastin (flexibility and recoil) Innervated by nervous system

Muscles • • • • • Think of muscles as elastics or springs that connect bone to bone Muscles move or stabilize bones Unlike ligaments muscles have the ability to lengthen and shorten Tendon connects muscle to bone Tendons are the anchors for contraction and also have poor blood supply and heal slowly

Muscle Fiber Types • Type 1- Slow Twitch, smaller, produce less force, more mitochondria, slower to fatigue • Type 2- Fast twitch, opposite of above in all regards

Types of Muscle Contraction • • • • Concentric- shortens Eccentric- lengthens Isometric- static, no change in length Curl example

Time Under Tension • • • • • • • • The length of a set =TUT Set is a group of repetitions A rep is expressed by tempo Tempo is described by three numbers - Eccentric ( lengthen) - Pause ( isometric) - Concentric ( shorten) Time under tension is the time it takes to complete a set

Response • • • Muscle response is a function of time under tension ( tempo-rep, TUT-set) For size ( hypertrophy) TUT must be 30-70 sec For strength less than 1-20 sec.

Length Tension • • • • • Length tension relationship There is an optimum length at which a muscle can produce it’s greatest force.

A muscle must be lengthened to be able to shorten effectively Max force is at normal length Hamstring example

Velocity

• • • • • • Velocity is displacement/ time Acceleration is change in velocity Sport is about acceleration not velocity Sprints measure acceleration, not speed 4.5 forty? Is that velocity? 40 yds in 4.5 sec. Velocity is 8,8 yds/sec Displacement is 40 yds

Force Velocity Curve • • • • Muscle has an inherent capacity to adjust force to match load. This is what separates it from simple elastic contractions. ( Edman in Komi p 105) Max load= minimal velocity-- (strength) Minimal Load= high velocity- (power) Training must be at various loads speeds and

Stretch Shortening Cycle • • • • Finger Trick?

Muscle has elasticity but, not “simple elasticity” SSC= the natural combination of eccentric lengthening progressing into concentric shortening Plyometrics are intended to facilitate this process ( incorporating Force Velocity)

What Are Plyometrics?

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Eccentric to Concentric Switching

• • Plyometrics are designed to use the stretch shortening cycle to effect the force velocity curve.

In other words, they teach you to move heavier loads faster.

Total Body Power

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Core Power

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Upper Body Power

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Movement Classifications- Hip Ext • • • • Agonist- prime mover ( Glute Max) Synergist- assist prime mover ( Hamstrings) Stabilizer- support or stabilize while the prime mover works ( Core) Neutralizer- counteract unwanted motion (Glute med, aqdductors)

Descriptive Anatomical Terms • • Medial- toward the midline Lateral- away from the midline • • Contralateral- opposite side Ipsilateral- same side • • Distal- away from the center Proximal- nearer the center

Movement Descriptions • • Adduction- toward the midline Adbuction- away from the midline • • Flexion- decreases a joint angle Extension- increases a joint angle • • Internal Rotation- rotates toward the midline External Rotation- rotates away from the midline

Planes of Motion • • • 1- Frontal 2- Sagittal 3- Transverse

Three Planes of Motion • • • Sagittal- divides into R+L halves, most conventional training occurs in the sagittal plane Frontal- divides the body into front and back halves, sidebending occurs in this plane Transverse- divides the body into top and bottom halves, rotation

Frontal

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Sagittal

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Transverse

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Lateral Sub-System • • Muscles • Gluteus Medius • TFL • Adductor Complex • Quadratus Lumborum Function • Frontal Plane stabilization

Gluteus Medius • • • The key to hip stability ( and hip stability is knee stability) The key to knee pain? Dysfunction at the hip manifests itself at the knee Rope analogy

Deep Longitudinal Sub-System • • Muscles • Peroneals • Biceps Femoris • Sacrotuberous Ligament • Erector Spinae Function • • Force Transmission Force Production

Posterior Oblique Sub-System • • • Works synergistically w/ DLSS Muscles • Latissimus Dorsi • Gluteus Maximus • Thoracolumbar Fascia Function • Transverse plane stabilization to the LPHC (SI Joint)

Functional Anatomy Anterior

• Abdominals • • • Rectus abdominus External oblique- outermost layer (external) creates pos. tilt/ prevents ant. tilt Internal oblique ( 2 insertion/ origin) responsible for flexion of upper half ( upper abs?) nd layer, has thoraco-lumbar • -Transverse abdominus( deepest layer, also has thoracolumbar insertion) antiflexion effect, nature’s weight belt

Functional Anatomy Trunk • Pelvic Floor

Functional Anatomy-Posterior • Deep Spinal Muscles • • • • Multifidus Rotatores-key rot. stab Interspinalis Intertransversarii

Functional Anatomy Trunk/ Hip • Iliopsoas • • • • Iliacus Psoas major Psoas minor ( can be weak and tight, Sahrmann isometrics)

Functional Anatomy-Hip • • • • • • • Iliacus Adductor Magnus Adductor Brevis Adductor Longus Gracilis Pectineus Effects pelvic stability

Motor Learning • • • Incompetent- you don’t know how to do something Concious Incompetent- you have been taught but can’t yet execute Competent

Kinetic Chain Function • Pronation= flexion, eccentric deceleration, landing • Supination= extension, acceleration, push off

Muscle Actions • Eccentric- lengthen, absorb, decelerate • Concentric- shorten, produce, accelerate • Isometric- no motion, stabilize, transition

Eccentric to Concentric

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Eccentric to Isometric

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Gravity • • • • A constant downward directed force. Creates eccentric demand.

Consider gravity to be a constant obstacle to be overcome, “the enemy” in a way”.

On earth, gravity equals weight Gravity is a problem, as is the acceleration due to gravity

Gravity Added

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Newton’s First Law

• • • • • • A body at rest remains at rest.

Inertia Why are linemen big?

Heavy= Greater Inertia= Greater gravitational attraction to the earth Why is this a problem?

Strength to BW ratio

Inertia Creates Problems

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Evolution of Man Gravity can win the battle- work antigravity muscles

Measuring Gravity

Momentum • Momentum = Mass X Velocity • “How big is it ( mass) times how fast it is moving ( velocity)= momentum • Ex- Med Ball Throw and catch

Newton’s Second Law

• • • F=MA Force equals mass times acceleration In strength training we often work on M not on A

F=MA

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Newton’s Third Law

• • For every action there is an an equal and opposite reaction This is the key to strength training. Increased strength yields increased ground reaction force

Strength

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Power

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Ground Reaction Force • • • The effect of action- reaction on the body.

Every step you take is subject to gravity (how much you weigh) and momentum ( how fast you are moving).

Ground reaction forces move up the chain and cause all our injury problems.

Examples • Walking 1-1.5 x’s BW • Running 2-5 x’s BW • Jumping 4-11 x’s BW • In jumping 1 leg must with stand 800- 2200 lbs ( 200 lb ex.)

Probably 11 x’s

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The Evolution of Training • • • • • • Initially we were: Strength Coaches Then we became: Strength and Conditioning Coaches Now we see ourselves as: Performance Enhancement/ Injury Reduction Specialists

The Evolution of Training • • • • • Training generally was done by copying other sports Track Bodybuilding Powerlifting ( actually strength?) Olympic Lifting

The Final Stage • • • The interrelationship of all the previous areas with the fields of: Physical Therapy Athletic Training

Functional Training • • The connection of functional anatomy to training.

Training based on science not on history.

Gym Foolishness!

• • • • • Stairmaster w/ hands on Treadmill holding on Machines for safety?

Safe training for elders?

No weight training for kids?

The Best Prescription • • Strength Training to improve posture and increase growth hormone output naturally Anaerobic training to train the heart. You need to progress to intervals

Strength Training to Improve Posture • • • • 1) TA and Multifidus work for lumbar curve 2) Scapulo-thoracic control for thoracic curve 3) Decrease pressing. Working the mirror muscles may actually speed up the postural distortion of old age by rounding the shoulders forward 4) Lower Body work to develop the glutes, another muscle that disappears with age

Keys • • Balance pushing and pulling. Make sure you chin and row.

Work standing. This is key. You must be able to function upright.

What is an Addanasstomy?

• • • This is the key operation in personal training!

This operation reverses the effects of gluteal amnesia My mission is to get glutes off of milk cartons and back into pants!

Gluteal Amnesia?

Interval Training and Anaerobic Training • • • • Is it dangerous?

Spinning is completely unregulated anaerobic interval training.

How many spinning related deaths have you heard of?

You need to develop an aerobic base in your fitness clients but, you must progress to intervals.

Progressing to Intervals?

• • • Metabolic Testing?

Estimated AT’s HR Monitors!

Stretching • • • Not as useful without strengthening Stretch what’s tight ( psoas, lateral hamstring, erectors) Strengthen what’s weak (( glutes (med and max), deep abdominals,

Squatting to 90?

Box Squats

Progressing to Standing • • • • Standing exercise is the ideal but, how do we get there?

The elderly enter long term care for one of two reasons.

They can no longer stand from the toilet ( lack of leg strength) They can no longer wipe ( lack of trunk rotation)

Pilates Reformer

Total Gym

Single Leg Training • • This should be the longterm goal This may not be realistic with elders but we can always hope.

1 Leg Pause Squats

Hip Extension • • • • Instability progressions BOSU- unstable +elevated but not moving?

Peanut- 1 plane of instability Stability Ball- multiplanar

Hip Extension Progression

Total Gym- Progressive Squatting, Pushing and Pulling

Progressive Push-ups- Finally a Good Use for a Machine

UnStable Surface Training The Next Frontier • • • • • • Core Board Applications Ball Pushup, Core Board Rotational 1 Leg Squat w/ Roller, Airex 1 Leg SLDL Inverted Row w/ Ball Stability Ball Complex

Unstable Ideas- Simple

Complex

Unstable Horizontal Press

Complex

21 Indispensable Qualities of a Leader- John C. Maxwell • “ Learn in your area of strength. Read 6-12 books a year on leadership or your field of specialization. Continuing to learn in an area where you are already an expert prevents you from becoming jaded and un teachable.”

Thanks- TSI, Perform Better, Athletes ’ Performance, Adidas, NES, Keiser

Upcoming Seminars • • Nov 5-6 Boston, Ma Go to www.neseminars.com