2012 - dcac - training...
TRANSCRIPT
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