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Personal Trainer Palo Alto

Personal Trainer Palo Alto

CORRECTIVE TRAINING

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THE HUMAN MOVEMENT SYSTEM

Injury Recovery

Pain Relief

Posture Correction

HOLISTIC APPROACH

Corrective Training can be applied to reduce muscular dysfunction and help you to move, feel and live better.

Our Corrective Exercise Specialists know how to use a variety of static and dynamic assessments to identify muscle imbalances and use the results to design effective programs.

Corrective Exercises are highly effective to improve and ultimately, correct common movement compensations.

POSTURAL DISTORTION

Poor static or dynamic posture are represented by a lack of structural integrity, resulting from the decreased functioning of one or more components of the human movement system.

A lack of structural integrity can result in altered muscle lengths, altered muscle activation, and altered joint motion.

RELATIVE FLEXIBILITY

Poor flexibility can lead to the development of the tendency of the body to seek the path of least resistance during functional movement patterns.

A prime example of relative flexibility is seen in people who squat with their feet externally rotated. This is because most people have tight calf muscles and lack the proper amount of dorsiflexion at the ankle to perform a squat using good technique.

MUSCLE IMBALANCE

Muscle imbalances are alterations in the length of muscles surrounding a given joint in which some are overactive and others may be underactive.

Muscle imbalance can be caused by a variety of mechanisms like repetitive movements, cumulative trauma, poor training technique, lack of core strength or lack of neuromuscular efficiency.

BIOMECHANICS

CONNECTED CHAIN

The study of biomechanics looks at how internal and external forces affect the way the body moves. Each muscle should be studied at length to examine its functions as well as how it moves synergistically with others.

Muscles are influenced by outside forces from a multitude of directions. To compensate these muscles produce corresponding forces in groups to move bones and joints, in a force-couple reaction. However, the amount of force that can be produced is dependent on leverage. This leverage directly affects rotary motion and torque.

MUSCULAR FORCE

Every time you takes a step, gravity and momentum force the body down onto the ground. Not only do we have gravity pushing us downward, but we also have ground reaction force, pushing from below back up through the body.

As the speed and amplitude of movement increase so does the ground reaction force. While walking, ground reaction force can be 1 to 1.5 times your body weight, 2 to 5 times your body weight during running and 4 to 11 times your body weight when jumping.

Think of a 150-pound person who goes jogging or walking up and down stairs. They must withstand approximately 300 to 600 pounds of force per leg with each and every step, in an unstable, unpredictable environment.

Thus, a program must be designed to help individuals be able to control themselves against these forces and decrease their risk of injury.

ECCENTRIC

An eccentric action occurs when a muscle develops tension while lengthening; the muscle lengthens because the contractile force is less than the resistive force.

The overall tension within the muscle is less than the external forces trying to lengthen the muscle. During resistance training, an eccentric muscle action is also known as “a negative.”

ISOMETRIC

An isometric muscle action occurs when the contractile force is equal to the resistive force leading to no visible change in the muscle length.

As the muscle shortens, elastic components of the muscle lengthen. The muscle is shortening; however, there is no movement of the joint.

CONCENTRIC

A concentric muscle action occurs when the contractile force is greater than the resistive force resulting in shortening of the muscle and visible joint movement.

This is referred to as the “positive” during integrated resistance training.

BALANCE CONTROL

PROPRIOCEPTION

By placing the body in an unstable, yet controllable environment, the brain is able to learn how to control the musculoskeletal system to produce the movement with the right amount of force at the right time. If the structures of the brain are never challenged, they will never be forced to adapt and improve their functional capabilities.

The central nervous system is key in recruiting muscles in groups or synergies. This simplifies movement by allowing muscles to operate as a functional unit. Through the practice of proper movement patterns and technique, these synergies become more fluent and automated over time.

ISOLATED STRENGTHENING

Isolated strengthening exercises are used to isolate particular muscles to increase the force production capabilities through concentric and eccentric muscle actions.

These exercises are applied to potentially underactive or “weak” muscles as indicated through the assessment process.

Intramuscular Coordination

Motor Unit Activation

Synchronization

Firing Rate

ISOMETRICS TECHNIQUE

It is a static technique meaning that there is no active motion. The purpose of this technique is to increase the intramuscular coordination of specific muscles necessary to heighten the activation levels before integrating them back into their functional synergies.

This is based on the premise that isometric muscle contractions generate higher levels of tension than concentric muscle contractions. Therefore, the use of isometric contractions provides a better initial stimulus necessary for increased activation of specific muscles while still promoting some functional carryover of strength in a slightly greater joint range-of-motion.

Muscle Activation

Muscle Rehabilitation

Increase Range of Motion

Static Position

CORRECTIVE FLEXIBILITY

Corrective flexibility is designed to increase joint range-of-motion, improve muscle imbalances, and correct altered joint motion. Corrective flexibility includes self-myofascial release (foam roll) techniques and static stretching.

Self-myofascial release uses the principle of autogenic inhibition to cause muscle relaxation, whereas static stretching can use either autogenic inhibition or reciprocal inhibition to increase muscle length depending on how the stretch is performed.

Suppression

Tissue Recovery

Reduced Adhesions

Improve Range of Motion

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