chek paul
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eat living move body all about your primal function - movement and how you can increase this functionTRANSCRIPT
FUNCTIONAL EXERCISE FROM THE INSIDE OUT
Recorded at the ECA Convention New York, March 2003
© Paul Chek, 2003. All rights reserved.
LEARNING OBJECTIVES1. Define the term “functional exercise.”2. Become aware of key control systems involved in
functional exercise.3. Understand anatomy relevant to developing and
selecting functional exercises.
FUNCTIONAL EXERCISE DEFINEDThe term “functional exercise” is as vague as the term “living well”. To determine how functional an exercise is, the outcome of the exercise must be compared to the objective.
Eg: Isolating muscles and using fixed axis machines may be functional for the competitive bodybuilder, where building mass is the objective (A).
Such tactics are inept with regard to improving human movement skills or athletic performance. Conversely, integration training is functional for the athlete, but is not functional for the bodybuilder! (B).
During this lecture, “functional exercise” will indicate any exercise that serves to improve health, movement skill, and athletic ability while supporting the training objective(s).
Eugen Sandow in 1889 performed a 300 Lb. single arm press! (Ref #1.)2
© Paul Chek, 2003. All rights reserved.
EXERCISE PRESCRIPTIONTo properly prescribe exercise, we must always consider:– Pressure response in body cavities– Changing cardiovascular pressure and circulatory
response– Effect on peristalsis– Stimulating or inhibiting activity of endocrine glands– Stimulating or inhibiting effect on autonomic nerve
centers– Structural alignment and stability factors– Immune response
CONTROL SYSTEMSThe Survival Totem Pole
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© Paul Chek, 2003. All rights reserved.
Respiratory SystemRespiration is vital!ü Mobilizes CSF to nourish and remove metabolic
waste from the CNS.ü Provides oxygen for cellular metabolism.ü Maintains acid/alkaline balance.ü Moves life-force energy (Chi, Prana) through the
body.ü Lovett Brother reactions.ü De Jarnette’s Sacro-occipital Category 1-3.
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© Paul Chek, 2003. All rights reserved.
Any exercise stimulus thatproduces faulty posture results in structural adaptations that retard respiratory efficiency.
The results are farreaching and frequentlyoverlooked or mis-interpreted!
Lovett Brother Reactions
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© Paul Chek, 2003. All rights reserved.
De Jarnette’s Sacro-occipital Categories 1-3
Category I Category II Category III
Rib cage mobilization
e.g. Feldenkrais exercises
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© Paul Chek, 2003. All rights reserved.
Stretching over a Swiss ball
Exercise response - client needs vs. client objectives.- Intensity magnifies imbalance.- Respiratory efficiency (+ or -?).- Heart capacity?- Stabilization or respiration?- What will balance the body?- Educate the client!
THE SENSES OF LIFEThe head always wins!
The Visual SystemüFocal VisionüAmbient Vision
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© Paul Chek, 2003. All rights reserved.
Vestibular System
(Ref. #2)
üVestibular Activation
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© Paul Chek, 2003. All rights reserved.
Cranio-Cervical SystemüHighly integrated with
ocular, vestibular, pelvic, foot and ankle proprioceptive systems.
üOrigin of tonic neck reflexes:üSuboccipital spindle
cell density of 150-200/gram.
üIntertransverse muscles at 200-500 spindle cells/gram.
ü~70% proprioception in gait from C0-C3-4.
üCranio-cervical integration?
The Visceral SystemüIncluding Circulatory & Immune Systems
(Ref.# 3)
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© Paul Chek, 2003. All rights reserved.
The Inner Unit (Ref. #4)
Functional Movement = Functional Pumps
Dysfunctional pumps are common, even among the fitness elite.
Commonly associated with other physiological problems:- Spinal pain- Constipation- Dysbiosis- Fungal/parasite
infections- Food allergy/
intolerance
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© Paul Chek, 2003. All rights reserved.
Constipation from incorrect movement or lack of movement can cause toxicity.
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© Paul Chek, 2003. All rights reserved.
When the abdominal wall is dysfunctional, the intestinal tract may fall, compressing a woman’s sex organs. Back pain and painful menstruation commonly result.
Dysfunction in males is less pronounced, but exists.
The abdominal brain
Visceral-somatic reflexes
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© Paul Chek, 2003. All rights reserved.
Torso fixation and stabilization:üNegates TVA activation.üDoes not provide natural
deformation of the torso.üCreates localized circulatory
stress without global circulatory support.
Torso deformation aids circulation and keeps viscera healthy!
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© Paul Chek, 2003. All rights reserved.
EXERCISE IS STRESS!
Balancing the ANSSympathetic Indicators:üPoor digestion/decreased salivationüConstipationüAnxietyüIncreased respiration/Heart rateüPoor sleep qualityüNight sweatsüOrgasm/genital inhibitionüWaking unrestedüNervousnessüJitteryüIncreased muscle tensionüIncreased inflammatory conditionsüIncreased susceptibility to infection
Symapathetic = Catabolic
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© Paul Chek, 2003. All rights reserved.
Parasympathetic Indicators:üStrong or excessive digestion üHyperactive bowel; colickyüIncontinenceüOrthostatic failure upon risingüDecreased respiratory rateüDecreased persiprationüPoor sleep quality; hibernationüIncreased mucus secretionsüGenital stimulation/erectionüNervousness; depression; somnolenceüHands warm and dryüIncreased gag reflexüIncreased WBC count and more allergies
Parasymapathetic = Anabolic
Exercise for ANS Imbalance
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© Paul Chek, 2003. All rights reserved.
CONCLUSIONü When developing programs we must always assess
overall physiological load and consider control systems.
ü Isolation training has very finite value in rehabilitation or aesthetic development.
ü Many people in the gym today are sacrificing valuable internal resources in trade for external appearance.
ü Well-designed functional training programs, when coupled with sound dietary principles, will always improve aesthetics, longevity and injury prevention.
ü Always consider the “Survival Totem Pole” when assessing physiological function and prescribing exercises.
ü Learn to recognize visceral referral - modern diets and machine-based exercise programs facilitate dysfunction from the inside-out.
ü If you are not ASSESSING, you are GUESSING!
REFERENCES1. Webster, D. (1976). The Iron Game; an illustrated history of
weight lifting.2. Leonhardt, H. (1986). Color Atlas and Textbook of Human
Anatomy, Vol. 2. Thieme, Inc., NY.3. Netter, et al. (1989). Atlas of Human Anatomy. CIBA-GEIGY
Medical Education, NJ.4. Chek, P. (1999). The Inner Unit. www.PTontheNet.com
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