• In designing a warm-up program, the components of Flexibility and Cardiorespiratory training need should be reviewed Show • Flexibility •Extensibility •Range of Motion (AKA ROM) •Remember! Neuromuscular Efficiency •To allow for proper Neuromuscular Efficiency, individuals must have proper flexibility in all three planes •Remember! Kinetic Chain • •Postural Distortion Patterns • Muscle imbalnce -> Poor Posture -> Improper Movement -> Injury •Poor Flexibility may lead to the development of Relative Flexibility •Relative Flexibility •Muscle Imbalance • •Altered Reciprocal Inhibition •Synergistic Dominance •Arthrokinetic Dysfunction •Remember! Muscle Spindles •Remember! Golgi Tendon Organs •Autogenic Inhibition •NOTE: Autogenic Inhibition is one of the main principles use in Flexibility training, particularly with static stretching in which one holds a stretch for a prolonged period. Holding a stretch creates tension in the muscle. This tension stimulates the GTO, which overrides muscle spindle activity in the muscle being stretched, causing relaxation in the overactive muscle and allowing for optimal lengthening of the tissue in general, stretches should be held long enough for the GTO to override the signal from the muscle spindle (Approx 30 seconds) •Muscular imbalances are highly prevalent in today’s society and are oftentimes caused by Pattern Overload •Pattern Overload •Cumulative Injury Cycle •Note: The adhesions that form are a weak, inelastic matrix (Inability to stretch) that decreases normal elasticity of the soft tissue, resulting in altered length-tension relationships (Leading to altered reciprocal inhibition) • •Davis’s Law •There are 3 phases of Flexibility training within the OPT model: Corrective, Active, and Functional •Corrective Flexibility •Self-Myofascial Release •Static Stretching •Active Flexibility •Active-Isolated Stretch •Functional Flexibility •Dynamic Range of Motion •Dynamic Stretching •NOTES: SMR is used to correct existing muscle imbalances, reduce trigger points(Knots within Muscle) and inhibit overactive musculature. Can be used before AND after exercise •NOTE: Static Stretching is used to correct existing muscle imbalances and lengthen overactive (Tight) musculature can be used before and after exercise. •Remember! Dynamic or Functional stretching should only be used once clients have demonstrated adequate control over motions- this prevent injury • • •Self Myofascial Release (SMR) • •Static Stretching • •Active-Isolated Stretching • • • • • • • • • • • • • What range of sets is most appropriate for SAQ drills?SAQ Training Programs for Youth
For youth, we see recommendations for the frequency of sessions per week at 1 – 3, the number of suggested drills as 4 – 8 with 1 – 4 sets of each drill and 3 – 5 reps. The rest periods are recommended at 15 – 60 seconds.
What is the general recommended rest between SAQ reps?Between each rep, make sure you're taking time to rest and recover for at least fifty seconds. As you progress, you can increase your sprint time or the number of sets you do in one workout session.
What is a Saq workout?SAQ is a system of training aimed at the development of motor abilities and the control of body movement through the development of the neuromuscular system. It aims to improve the athlete's ability to perform explosive multi-directional movements by reprogramming the neuromuscular system to work effectively.
How far down should a client squat during the barbell squat exercise?Make sure your knees aren't moving inward toward each other through the movement – this is very common. 6) Squat down until your hip joint is lower than your knees (what we call “parallel” in the squat game).
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