The Basic Elements of Functional Training - Assignment Example

Functional Training A postural assessment was conducted on a volunteer. Posture is a highly important consideration as it involves muscle imbalances that can lead to long-term injury. Postural assessments then can greatly contribute to the individual’s long-term health and weight lifting progress. The specific volunteer was 5’ 10”. He identified himself as a self-employed graphic designer, and as such spends considerable time sitting. The postural assessment revealed a number of notable considerations. Examining the head, it was clear there was a slight tilt forward. This tilt forward was also evidenced in the shoulders, as they were slumped forward. Additionally, the scapula was then examined. Again this was consistent with the general slouching forward that was evident in the shoulders and the head. One considers that the individual’s job involves him sitting in front of the computer for long periods. There is the recognition that this extended practice could contribute to this generally poor posture in the head and shoulders. This theory was applied to analysis of the spinal curvature and again it was revealed that there was a general tilt forward; in other positions this changed to a general slouching. Outside of these posture considerations the volunteer demonstrated relatively strong posture. In addition to head, shoulders, and spinal curvature, the volunteer’s hips were examined. The hips were directly in-line with each other. The knees were examined next both the alignment and tracking revealed that they were demonstrated appropriate posture. 2. Functional exercises were recommended for the individual that would counter-act the deleterious affect their day job had on their posture. While the individual’s main posture issues with located in the lower back, neck, and shoulders, a comprehensive exercise plan was recommended. The recognition was that it would be unhealthy to simply target these muscles in a non-integrated way. This way the first exercise that was recommended for the client was implementing a medicine ball squat with overhead lift. This exercise directly involves the legs, arms, and back in a complex movement (Sutton 2011, p. 10). The client is recommended to perform three sets of these with ten repetitions each, and to increase the weight as they become stronger. The next exercise that was recommended was a hip extension with reverse fly. This exercise directly targets the upper, middle and lower back, shoulders, glutes, and legs (Sutton 2011, p. 14). As such this exercise will directly aid the individual in correcting their posture issues. The same as the prior exercise the client is recommended to perform three sets of these with ten repetitions each, and to increase the weight as they become stronger. The final exercise recommended is the torso rotation with medicine ball. This is a complex exercise that strengthens the obliques and will directly contribute to correcting the individual’s poor posture (Sutton 2011, p. 17). This exercise is recommended to occur in repetitions of 10-15, in 2-3 sets. These exercises can be completed 3-4 times per week until the client gains the necessary strength to move onto a different program. 3. Periodization is highly important to any long-term exercise program. Specifically periodization refers to change exercise patterns at scheduled intervals (‘Strength Engine’, 2012). There are a number of reasons that periodization is implemented in one’s exercise routine. The main consideration is that by implementing periodization an individual is able to achieve the most optimal gains in their exercise routine. Among the specific gains associated with periodization are improved muscular endurance, motor performance, power, strength, and muscle hypertrophy (Bompa 1993, p. 34). While many of these elements can be improved through regular exercise programs, it is considered that in traditional exercise processes the muscle become accustomed to the routine and the individual experiences declining progress. It is also possible for individuals to plateau in their exercise routine and require a means of quick starting their exercise progress. In both of these situations periodization is highly beneficial to long-term progress. Specifically, periodization implements changes in interval schedules, but other elements within this spectrum of recognition are also manipulated. In this way, the number of sets per exercise, repetitions per set, types of exercise, number of exercises per session, rest periods, and rest periods between sets can all be manipulated as part of a periodization plan (Fleck 1999, p. 84). 4. Three specific clients required the implementation of a periodization programme. Each client had a specific need. 1) The first client is a man in his early 20s. His main intention is weight loss and is less concerned with other elements associated with weight training. The specific exercise programme established for this client began with the following exercises: Day 1: Chest – bench press, Back -- deadlifts, Shoulders – overhead press Day 2: Rest Day 3: squat, bicep curls Day 4: Rest Day 5: Chest – bench press, Back -- deadlift, Shoulders – overhead press Day 6: Legs -- squats, Arms – triceps Day 7: Rest The first two months of periodization for this client is recognized as the hypertrophy phase. During this phase the main consideration is building muscular strength and endurance. With these goals in mind it is considered that the 10-12 repetitions are the most successful course of action, as this weight level is implemented for muscular strength and endurance rather than immediate bulk (Delavier 2010, p. 103). The month following the hypertrophy phase is the strength phase. During this phase the individual will engage in the same exercise routine as specified above. The main differentiating feature between the strength and the hypertrophy phase is in terms of repetitions. While the hypertrophy phase sought to develop strength and muscular endurance, the strength phase is more focused on developing strength and muscle bulk. For these reasons it is recognized that lower repetitions with higher weight size be implemented. Specifically, during the month of the strength phase the individual will complete 4-5 repetitions at a weight that will exhaust the muscles. This process will increase muscle bulk (Delavier 2010, p. 89). Following this phase the individual will enter the power phase. The power phase will last for four weeks. During this phase the individual will engage in the same exercises as above. The main difference, however, is that the client will implement 6 to 8 repetitions and focus on the speed of the lift. The final phase will be the strength and power combination phase this will last two week. During this phase the individual will implement high weight totals and focus on speed of lift at 1-8 repetitions. Finally, there will be a two-week rejuvenation period. The specific choices of exercises are chosen as they target all the muscle groups. Additionally they are spaced so that the individual will not incur injury through overworking contrasting muscle groups. 2) The second client is concerned one with joint problems. Because of the joint problems the individual has great difficulty engaging in weight training so a cardiovascular programme has been established. Rather than establishing strength-training exercises, periodization for this client occurs through varying running rates. For this client a macrocycle periodization programme was implemented. This is an annual programme that implements preparation, competitive, and transition phases. The preparation phase lasts for 2/3rds of the cycle. This phase is solely concerned with building an aerobic base through establishing endurance strength. As a means of developing endurance the most effective way is engage in longer-runs rather than short burst running. During the first month of the cycle the client is instructed to begin on a treadmill. The treadmill, while not the marathon environment, is a controlled and effective environment for establishing endurance. The first week of the cycle the client will run for 30 minutes 5 times a week at 5 miles per hour. The second week of the cycle will see the speed increased to 5.5 miles per hour. The third week will increase to 6 miles per hour and the fourth week 6.5 miles per hour. As increasing speed at this period will come at a slower pace the next month the individual will run at 7.0 miles per hour for thirty minutes for two weeks, and then 7.5 miles for two weeks. After these two months the individual will then extend the time to 1 hour 4 times per week. this chosen progression is implemented as it represents an effective means to improve cardiovascular endurance in a safe and effective way. 3) The final client is an adult who is looking to maintain fitness levels surrounding a pregnancy. This client will implement pregnancy and post-pregnancy, and transition phases. The pregnancy programme will implement low impact strength training exercises as a means Day 1: Brisk Walking Day 2: stretching, squats without weight, leg raises, shoulder press with small hand-weight, bicep curls Day 3: Brisk Walking Day 4: stretching, squats without weight, leg raises, shoulder press with small hand-weight, overhead triceps press Day 5: Rest Day 6: Brisk Walking Day 7: Rest These exercises are chosen as they target all the muscle groups in low-impact ways that will not overstress the body. During the post-pregnancy phase of this programme, the individual is recommended to engage in circuit training. Circuit training is available at all local gyms and allows the individual inexperienced with strength training to develop strength and gradually increase lower their body fat percentage. As the post-pregnancy period is replete with great weight gain, days for cardiovascular training are also included. Day 1: Circuit training Day 2: Rest Day 3: 30 minutes cardio, maximum speed Day 4: Brisk walking Day 5: Circuit training Day 6: Rest Day 7: Rest This program will target all the muscle groups as well as establish strong cardiovascular endurance. The program will then benefit the client in terms of weight loss, as well as mental health, shielding against the risk of post-partum depression. References Bompa, T.O. (1993). Periodization of strength: the new wave in strength training. Toronto, ON: Veritas Publishing Inc. Delavier, F. (2010). Strength Training. Human Kinetics. Fleck, S.J. (1999). Periodized Strength Training: A Critical Review. The Journal of Strength and Conditioning Research, 13 (1) 82-89. Strength Engine. (2012). Explaining periodization. [Online] Available at: http://training.strengthengine.com/periodization.shtml Sutton, B. (2011). Essentials of Personal Fitness Training. Lippincott Williams & Wilkins. Read More