Upload File

level 3 study guide flexibility & therapeutic exercises

  • Home
  • Documents
  • LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES
9
LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES LEARNING OBJECTIVES The objective of this level is to teach you how to use the Essentrics program to unlock your clients’ bodies, helping them release tension and increase flexibility. This will allow your clients to achieve the flexibility, therapeutic, and body shaping benefits of the Essentrics program. To complete your Level 3 Evaluation, you should know: • How to identify common mistakes related to Level 3 Flexibility Exercises and cue your clients to prevent making them. • The muscle imbalances that cause common mistakes associated with Level 3 exercises. You should be able to explain how the activation of certain muscles can restrict someone’s range of motion, preventing them from executing the exercise correctly. • How to modify exercises to accommodate people with limited range of motion by cueing Positional, Joint Movement, and Neuromuscular techniques. • How to teach Level 3 Flexibility exercises and sequences while cueing the appropriate techniques to release tension and increase flexibility. TEACHING OBJECTIVES Rebalance the Full Body • No matter what your client’s goal, injury, or imbalance may be, you must always rebalance every muscle within every Essentrics Workout. • Within every Essentrics Flexibility Sequence, always aim to rebalance the joint(s) you are targeting. • There is no single stretch or exercise that will free your clients from pain. The Essentrics Program must always be done in its entirety, with the main objective of rebalancing the whole body. Addressing Common Mistakes • A key objective of this level is for you to know the common mistakes associated with each exercise so you will instinctively cue to prevent clients from making them. • Knowing the common mistakes of each exercise is the first step to leading a safe and productive workout. When you are working with someone who has tight, weak, or atrophied muscles and congealed connective tissue, you must understand what is preventing your client from doing the exercise correctly. This requires studying the muscles involved with the exercise so that you know which muscles need to relax, which need to be engaged, and which part of the anatomy just needs to move! Teaching Relaxation • To effectively increase range of motion and promote the therapeutic benefits of Essentrics, you must learn to teach your clients how to relax. • See Neuromuscular Techniques: Relaxation ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 1

Upload: others

Post on 23-Apr-2022

4 views

Category:

Documents


0 download

Report

TRANSCRIPT

Page 1: LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

LEARNINGOBJECTIVES

Theobjectiveofthis level istoteachyouhowtousetheEssentricsprogramtounlockyourclients’bodies,helping them release tension and increase flexibility. This will allow your clients to achieve the flexibility,therapeutic,andbodyshapingbenefitsoftheEssentricsprogram.

TocompleteyourLevel3Evaluation,youshouldknow:• How to identify commonmistakes related to Level 3 Flexibility Exercises and cue your clients to

preventmakingthem.• ThemuscleimbalancesthatcausecommonmistakesassociatedwithLevel3exercises.Youshouldbe

able to explain how the activation of certain muscles can restrict someone’s range of motion,preventingthemfromexecutingtheexercisecorrectly.

• HowtomodifyexercisestoaccommodatepeoplewithlimitedrangeofmotionbycueingPositional,JointMovement,andNeuromusculartechniques.

• HowtoteachLevel3Flexibilityexercisesandsequenceswhilecueingtheappropriatetechniquestoreleasetensionandincreaseflexibility.

TEACHINGOBJECTIVES

RebalancetheFullBody

• Nomatterwhat your client’s goal, injury, or imbalancemaybe, youmust always rebalance everymusclewithineveryEssentricsWorkout.

• WithineveryEssentricsFlexibilitySequence,alwaysaimtorebalancethejoint(s)youaretargeting.• Thereisnosinglestretchorexercisethatwillfreeyourclientsfrompain.TheEssentricsProgrammust

alwaysbedoneinitsentirety,withthemainobjectiveofrebalancingthewholebody.

AddressingCommonMistakes

• Akeyobjectiveofthislevelisforyoutoknowthecommonmistakesassociatedwitheachexercisesoyouwillinstinctivelycuetopreventclientsfrommakingthem.

• Knowing the commonmistakes of each exercise is the first step to leading a safe and productiveworkout. When you are working with someone who has tight, weak, or atrophied muscles andcongealed connective tissue, youmust understandwhat is preventing your client from doing theexercise correctly. This requires studying themuscles involvedwith theexercise so that youknowwhichmusclesneedtorelax,whichneedtobeengaged,andwhichpartoftheanatomyjustneedstomove!

TeachingRelaxation

• ToeffectivelyincreaserangeofmotionandpromotethetherapeuticbenefitsofEssentrics,youmustlearntoteachyourclientshowtorelax.

• SeeNeuromuscularTechniques:Relaxation

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 1

Page 2: LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

OBJECTIVESand/orBENEFITSThegoalofeachEssentricsexerciseandwhatyougainoutofit.

NoteonEssentricsObjectivesand/orBenefits:

• Familiarizeyourselfwithyourstudents’fitnessobjectivesorgoalsandlearnthesciencebehindhoweachEssentricsexerciseandtechniquecanhelpaccomplishaspecificobjective.

• ExplaintheWHYandHOWbehindeachexerciseortechniquepertainingtotheirobjective.

Example:Ifyourclienthaslowerbackpainfromworkingatadeskallday,youcanexplain:“Usingthearmstopulluptowardstheceilingisanexcellentwaytostretchthemusclesrelatedtothespineanddecompressthelowerback.”

HEALTH&WELLNESSEssentricswill….

BODYSHAPING&AESTHETICSEssentricsdevelops….

SPORTSPERFORMANCEEssentricsisfor…

IncreaseMobility OverallSlenderizing Flexibility

ImprovePosture LongLeanMuscles Strength

ReleaseTension FlattenedAbs Agility

IncreaseEnergy TonedLegs&Glutes Power

RelievePain SculptedArms Speed

ReverseSignsofAging ThinnedWaist RangeofMotion

LoosenFascia DefinedBackMuscles InjuryPrevention

TeachBodyAwareness WeightLoss ReboundingfromInjuries

AssistinInjuryRecovery RebalancingtheFullBody

ReduceScarTissue

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 2

LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

Page 3: LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

NEUROMUSCULARREFLEXES

GolgiTendonReflex:TheGolgiTendonReflexisoneofthemostcomplexreflexesinvolvedwithmovement,anditsmultidimensionalfunctionisonlypartiallyunderstood.WhatshouldbeappreciatedistheGolgiTendonReflex’ssensitivitytomusclecontractionanditsfunctiontoprotectthetendonsbytriggeringrelaxationinthemuscle.Throughthisinducedrelaxationofthemuscle,wepermitourmusclestolengthenwithoutthetensionthatwouldotherwiserestrictmovement.

ProprioceptiveNeuromuscularFacilitation(PNF):CONTRACT-RELEASE-RELAX-STRETCHPNFisaneffectivewayofusingtheGolgiTendonReflextoassistinmuscularrelaxation.TheGolgitendonreflexoperatesasaprotectivefeedbackmechanismtocontrolthetensionofanactivemusclebytriggeringrelaxationbeforethetendontensionbecomeshighenoughtocausedamage.Bycontractingthemuscle,wetriggertheGolgiTendonReflexwhichthen inducesrelaxation.Whenyoureleasethemuscle, themusclewillbemorerelaxedandpreparedtostretchfurther.AlthoughtherearemanyapplicationsofPNF,weusePNFthroughouteveryEssentricsWorkout.

MyotaticReflex:Wheneverwebegintolengthenamuscle,ourbodywillnaturallyresistthestretchbycreatingtension. This is known as the myotatic reflex (sensitive to muscle stretch). The amount ofcontractionthatthemyotaticreflextriggersisproportionaltoboththespeedofthestretchandthedegreeofthestretch.Therefore,thefasterwestretch,thefasterthemusclecontracts—andthedeeperwestretch,thegreaterthetensioncreatedinthemuscle.Oncethemusclespindles(asensoryneuronthatdetectsthechangeinlengthofmusclefibers)adapttothenewlength,themyotaticreflexsubsides(lesstensioninmuscle) andthenyoucanstretchfurther.

ImportantnoteonGoingtotheEndoftheStretch:Whilethemyotaticreflexisautomaticallytriggeredwheneverthereisachangeinlengthofthemuscle,wecancontrolhowmuchandhowfastthisreflex(contraction/tension) isgenerated.Becausethemyotaticreflexisproportionaltoboththerate(speed)andthedegree(amount)ofthestretch,youmustbecautioustomoveslowlyandnottoodeepintoastretchwhenyouareworkingwithsomeoneinpain.Theobjectiveofworkingwithsomeoneinpainistorelievetension,sowewanttoavoidcausingunnecessarytensionbyrushingintoastretchtoofastortoodeep.Forsomeonewhoisverytightorinpain,wecanmosteffectivelyincreasetheirmobilitybymovingslowlythroughacomfortablerangeofamotion.GoingtotheEndoftheStretchalsoincreasesthelengthofthelever.AsweknowfromLevel1,the longer the lever, theheavier the load. Thismeans that themusclesmustworkharder tosupport a heavier load. While this is an excellent strengthening technique, it will not be aseffective ifwearetryingtorelaxorreleasetensionfromamuscle. InLevel3,thefocus isonflexibilityandhealing.UsingtheEndoftheStretchtechniquemustbedoneinmoderationandyou must understand how to harmonize with the neuromuscular reflexes to safely increaseflexibilitywithoutcreatingunduetension.

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 3

LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

Page 4: LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

LEVEL 3ANATOMYGUIDE

ANATOMYSTUDYGUIDE

Level3and4requirethatyoudemonstrateaworkingknowledgeofanatomyandphysiology.AsanEssentricsInstructor,youshouldknowwhichmuscleyouaretargetingwithinagivenstretchorexerciseandhowthesemusclemovementsimpacttherestofyourbody.Knowingyouranatomywillhelpyouunderstandhowtorebalancethefullbodybyeffectivelycuingyourstudentswhichmusclestotarget,relaxandengageinanygiveexercise.

Ifyourclientissufferingfrompain,aninjuryorachroniccondition(youmaybeunfamiliarwiththespecificcondition),itisessentialthatyouunderstandwhatisnotfunctioningproperlyandhowtherelatedanatomyisaffected.Theonlywaytodistinguishifsomethingisnotfunctioningproperlyistounderstandwhatit’sproperfunctionshouldbe.

Ifthisisyourfirsttimelearninganatomy-youarenotalone!SeeourtipsandeducationalresourcesattheendofthisdocumenttohelpyousuccessfullyincorporatethisknowledgeintoyourlearningrepertoireandbetterhelpyouteachEssentrics.

MusclesandtheirMovements:

YouwillbeexpectedknowthefollowinginformationaboutMusclesandtheirMovementsforyourLiveEvaluation:

- MuscleNames:seechartprovidedbelowfortheexactmusclesyoushouldbefamiliarwith- MuscleAttachmentpoints:indicatewhichbonethemuscleisattachedto.Pleasenotethatyouonly

needtorefertothenameofthebonethemuscleisattachedtobasedontheskeletonlistprovidedinthisdocument.

- MuscleFunction:Whataretheprimaryactionsofthemuscle.Howdoesitlengthen,howdoesitshorten?

HerearesomesamplequestionsyouwillbeaskedinyourLiveEvaluation:

1. Whatarethe_______________muscles’originandinsertion(attachment)points,indicatewhichbonesthemuscleisattachedto.2. WhatarethePrimaryactions&functionsofthe_______________muscle3. WhichLevel3EssentricsFlexibilityexercise(s)wouldtargetandlengthenthe_______________muscle?(ifyouaretakingtheLevel3exam)4. WhichLevel4EssentricsStrengtheningexercise(s)wouldtargetandstrengthenthe_______________muscle?(ifyouaretakingtheLevel4exam)

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 4

Page 5: LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

LEVEL 3 ANATOMY GUIDE

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 5

Page 6: LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

LEVEL 3 ANATOMY GUIDE

Bones,JointsandConnectiveTissue

YouwillbeexpectedknowthefollowinginformationaboutBones,JointsandConnectiveTissueforyourLiveEvaluation:

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 6

Page 7: LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

LEVEL 3 ANATOMY GUIDE

AdditionalResources

Therearemanyanatomysources,books,andonlineorlivecoursestohelpyoulearntherelevantanatomyrequiredtopassyourLevel3and4.Ifyouarenewtolearninganatomy,thenwerecommendtakingalocaloronlineAnatomycoursetogiveyouabetterstructure.

- Level1Manual-PrinciplesofEssentrics,2018Editiono [email protected] Includesupdatedanatomy&physiologysections,andtheconceptsthatdrivetheprogram

suchastheslidingfilamenttheoryandourmusclereflexintelligence–withadditionaldiagrams,anatomycharts,andarevisedglossaryasaids.

StudyTools

- StudyBlueo https://www.studyblue.com/#homeo Buildyourownflashcardsonlinetohelplearnandmemorizemusclenamesandactions

- EssentialAnatomy5o https://itunes.apple.com/ca/app/essential-anatomy-5/id596684220?mt=8o In-apppurchase(musclesystemspro)includeadditionalmuscleandskeletalcontenttobe

downloadedandaccessedfromwithintheapp.Includingmuscleinsertionandoriginpoints,skeletalbonepartsandsurfacesand100sofanimationsdealingwithmovementsforeacharticulation.

OnlineCourses

o https://www.edx.org/course?search_query=anatomy§ FoundedbyHarvardUniversityandMIT,edXisanonlinelearningdestinationand

MOOCprovider,offeringhigh-qualitycoursesfromtheworld’sbestuniversitiesandinstitutionstolearnerseverywhere.

§ Manycoursesarefree–withoptiontopayforaverifiedcertificateofcompletion(ataconsiderablylowrate)whichyoucanshowcaseonyourLinkedinorwebsite

o https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/introduction-to-muscles/v/myosin-and-actin

§ Instructionalvideosbreakingdowncomplicatedconceptsrelatedtoanatomyandphysiology.

o https://www.coursera.org/o http://www.saylor.org/courses/bio302/o http://www.KenHub.com

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 7

Page 8: LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

LEVEL 3 ANATOMY GUIDE

RecommendedVideos

Youdonotneedtomemorizetheinformationinthesevideos,butyoushouldunderstandthebasicconcepts.

FUNCTIONSOFTHENERVOUSSYSTEM

Thebodyiscontrolledbythebrain.Everymovementwemake,whethervoluntarilyornon-voluntarily,startswiththebrain.ToeffectivelyunderstandthehumanbodyandhowweusetheneuromusculartechniquesinEssentricsweneedtounderstandhowthebrainworks.Rememberthattheprimaryfunctionofthebrainandnervoussystemistoprotectusandkeepusalive.

https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/nervous-system-introduction/v/motor-unit

MOTORUNIT

Ifyoudecidetoliftyourarm,whathappensafterthat?Whathappensifyoucan’tliftyourarm-whatisn’thappening?Whydoourmusclesshrinkandhowdowepreventatrophy?https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/nervous-system-introduction/v/motor-unit

MUSCLESTRETCHREFLEX

Youmustbeawareofreflexesandhowtheyimpactourmusclesandjoints.ThisvideodoesnotspecificallyrefertoPNF(GolgiTendonreflex)ortheMyotaticreflexbutitdoesdescribewhythesereflexeshappen.Understandinghowthereflexesworkwillhelpyoutobeabletousethereflexestocontrolthetensioninthemuscles.

https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/nervous-system-introduction/v/muscle-stretch-reflex

ANTAOMYOFAMUSCLECELL

Overviewofhowthemusclefibresarestructured-beginningwiththeentiremuscleandfurtherexaminingthemostbasicunitofmusclecontraction.Usethisvideoasareferencewhenstudyingtheanatomyofmusclefibrestovisualizehowthemusclescontractandshortenonacellularlevel.

https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/introduction-to-muscles/v/anatomy-of-a-muscle-cell-1

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 8

Page 9: LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

LEVEL 3 ANATOMY GUIDE

MYOSIN AND ACTIN

MyosinandActinare the twoprotein filaments thatare thebasisofmovement inourskeletalmuscles.Useyourfingerstovisualizethemyosinandactinslidingpastoneanother.Visualizewhatwouldhappeniftherewasalimitedmovementinthisbasiccellularlevelandhowthatmightaffectthebody.

https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/introduction-to-muscles/v/myosin-and-actin

LIGAMENTS, TENDONS AND JOINTS

Essentricsisafitnessprogramdesignedtoprotectourligaments,tendonsandjoints.Toprotectthem,andkeepthemsafewemustlearntheirfunction,rangeofmotionandhowmuchmovementtheyaredesignedfor.

https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/skeletal-system/v/ligaments-tendons-and-joints

Putitalltogether:

CRASH COURSE: SKELETAL MUSCLES

https://www.khanacademy.org/partner-content/crash-course1/partner-topic-crash-course-bio-ecology/crash-course-biology/v/crash-course-biology-130

THE FUZZ SPEECH

Afterwatchingthepreviousvideowatchthisvideoandthinkaboutthemovementofthemuscles,myosinandactinandhowthefuzzappliestothismovement.Whatwouldhappeniftherewasnoslidingaction?Whatwouldhappeniftherewasonlyalimitedslidingacaction?

https://www.youtube.com/watch?v=_FtSP-tkSug

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 9

https://www.youtube.com/watch?v=_FtSP-tkSug

Therapeutic Exercises & Functional Training Jose Bonifacio S. Rafanan M.D. Fellow, Philippine Academy of Rahabilitation Medicine

Therapeutic Exercises for Osteoarthritis of the Hip

Anthony Plog - Method for Trumpet - Book 5, Flexibility Exercises and Etudes

PT 153: Therapeutic Exercise II Range-of-motion Exercises

Lesson Sixteen Flexibility and Muscular Strength · Lesson Sixteen Flexibility and Muscular Strength ... • Learn basic muscle strength/endurance exercises. ... strength and endurance

2 What You Will Do Identify flexibility exercises for the whole body. Participate in exercises that develop flexibility. Identify exercises that are designed

Therapeutic putty exercises - Guy's and St Thomas€¦ · Therapeutic putty exercises This leaflet shows you how to perform the hand exercises your therapist has given you. The exercises

CEUQuiz Integrating Flexibility - Amazon S3 · gastrocnemius. Lack of flexibility and muscle imbalances literally change the way the body functions and limits the number of exercises

Changi General Hospital Your Guide To Flexibility …...Your Guide To Flexibility Exercises For Parkinson’s Disease 2 Simei Street 3 Singapore 529889 Tel: 6788 8833 Fax: 6788 0933

Flexibility Exercises - Human Kinetics Flexibility Exercises: Level 3 of the Physical Activity Pyramid Lesson Vocabulary ballistic stretching, gravity, joint, ligaments, muscles, PNF

By: Anna Landis and Jamie Peers - NASA Neck Fin… · Correct Postural Training Prevention. Correct Sitting Posture. ... of postural habit Therapeutic Exercises Therapeutic Massage

Flexibility Exercises for the Office

TABLE OF CONTENTS · v. Kettlebell training improves your mobility and flexibility You cannot perform many of the kettlebell exercises without decent mobility or flexibility. Also,

USATF Podium Effort Project Middle/ Long Distance Running Las Vegas 2006 Strength Training & Flexibility Exercises for Distance Runners

THERAPEUTIC EXERCISES By Dr. Michael Banoub Sorour

Flexibility Exercises--LEI version · Flexibility Exercises Flexibility exercises in their simplest form stretch and elongate muscles. Good flexibility is ... • Stretch to the point

Stretching Exercises for improving flexibility and preparing for a workout or race

Therapeutic Exercises for Osteoarthritis of the Knee

Chart Notes - Vortala- Therapeutic Exercise: Resistance band assisted therapeutic exercises performed to the bilateralmuscle group of the mid thoracic, muscle group of the lower thoracic,

Therapeutic Exercises DERMOT check list.ppt · 4. How should exercises be implemented as part of a patient’s plan of care? Exercises play a specific role in the patient’s plan

Therapeutic Techniques to Increase Muscle Strength PT 154: Therapeutic Exercises III Ms. Mary Grace M. Jordan, PTRP December 1, 2009

Therapeutic exercises at diseases of respiratory system

Physiotherapeutic Scoliosis-Specific Exercises for ... · PDF filePhysiotherapeutic Scoliosis Specific Exercises for Adolescents with ... PSSE`s are performed with the therapeutic

Flexibility Exercises - AYF … · Lesson Flexibility Exercises: Level 3 of the Physical Activity Pyramid Lesson Vocabulary ballistic stretching, gravity, joint, ligaments, muscles,

Gymnastics Gymnastics is a sport involving performance of exercises requiring physical strength, flexibility, agility, coordination, balance and grace

Vocal Warm-up Exercises & the Quantification of … Sciences and Disorders...Vocal Warm-up Exercises & the Quantification of Singers’ Vocal Flexibility Western Washington University,

Full Body Flexibility Exercises - · PDF filePhysical Therapy Department Full Body Flexibility Exercises GENERAL INSTRUCTIONS 1. It takes time to make a large degree of progress with

Effects of Exercises On Pregnancy Related Low Back Pain: A ... · Objective: To evaluate the effect of therapeutic exercises on pregnancy related low back pain in a tertiary care

Johnson OE (2012) - Therapeutic Exercises in the Management of Non-Specific Low Back Pain

Presentation - Therapeutic Pool presentation.ppt€¦ · fibromyalgia, MS and diabetes Strengthen muscles and joints Increase flexibility and strength. ... Microsoft PowerPoint -

A study of initial communication and therapeutic skills ... study of initial communication and therapeutic skills training ... such as small group exercises and discussion are

Developing Flexibility and Muscular Fitness. At one time physical fitness programs consisted almost entirely of strength and flexibility exercises. At

Introduction · continue with the exercises that provide you the greatest benefit. Never neglect the low note and flexibility exercises. In addition, the scales and arpeggios are

Therapeutic Exercises by Kisner

Improve Your Flexibility - Simple Stretching Exercises ...stretchcoach.com/media/vip/2_Free_Chapters.pdf · What are the experts saying about the Ultimate Guide to Stretching & Flexibility?