Integrative Integrative Approaches to Approaches to

Optimum Optimum PerformancePerformanceGeoff Lecovin M.S., D.C., N.D., L.Ac., Geoff Lecovin M.S., D.C., N.D., L.Ac.,

CSCSCSCS

Geoff Lecovin, DC, ND, L.Ac, Geoff Lecovin, DC, ND, L.Ac, CSCSCSCS

In private practice for over 18 yearsIn private practice for over 18 years Chiropractor (1990)Chiropractor (1990) Naturopathic Physician and Naturopathic Physician and

Acupuncturist (1994)Acupuncturist (1994) Certified Strength & Conditioning Certified Strength & Conditioning

Specialist (NSCA, 2005) Specialist (NSCA, 2005) Corrective Exercise Specialist (NASM, Corrective Exercise Specialist (NASM,

2006)2006) Performance Enhancement Specialist Performance Enhancement Specialist

(NASM, 2006)(NASM, 2006)

Integrative Components of Integrative Components of Optimum PerformanceOptimum Performance

Structural

Psychological Biochemical

PsychologicalPsychological(visualization and (visualization and

Intention)Intention) *When you visualize yourself performing an activity, you are in *When you visualize yourself performing an activity, you are in

turn physiologically creating neural patterns in your brain, just as turn physiologically creating neural patterns in your brain, just as if you had physically performed the action.if you had physically performed the action.

*These patterns are similar to small tracks engraved in the brain *These patterns are similar to small tracks engraved in the brain cells from physically rehearsing an activitycells from physically rehearsing an activity

*Mental imagery is intended to train our minds and create the *Mental imagery is intended to train our minds and create the neural patterns in our brain to teach our neuromusculoskeletal neural patterns in our brain to teach our neuromusculoskeletal system to do exactly what we want it to do. system to do exactly what we want it to do.

*Ultimately, an athlete can enhance their performance physically *Ultimately, an athlete can enhance their performance physically by simply mentally practicing the activity. by simply mentally practicing the activity.

* The more emotion and intention, the more effective the results* The more emotion and intention, the more effective the results

Effects of Visualization on the Free-throw Performance of Effects of Visualization on the Free-throw Performance of

Basketball Players."Basketball Players." University of ChicagoUniversity of Chicago

Athletes were tested to determine their free-throw Athletes were tested to determine their free-throw proficiency and then randomly assigned to one of three proficiency and then randomly assigned to one of three experimental groups. experimental groups.

The first went to the gym every day for one hour and The first went to the gym every day for one hour and practiced throwing free throws. practiced throwing free throws.

The second group also went to the gym, but instead of The second group also went to the gym, but instead of physically practicing, they lay down and simply visualized physically practicing, they lay down and simply visualized themselves successfully shooting. themselves successfully shooting.

The third group did nothingThe third group did nothing At the end of 30 days, the three groups were re-testedAt the end of 30 days, the three groups were re-tested The players who hadn't practiced at all showed no The players who hadn't practiced at all showed no

improvement in performance; and many exhibited a drop. improvement in performance; and many exhibited a drop. Those who had physically practiced one hour each day Those who had physically practiced one hour each day showed a performance increase of 24 percent. showed a performance increase of 24 percent.

The visualization group, by merely imagining themselves The visualization group, by merely imagining themselves successfully shooting free throws, successfully shooting free throws, improved 23 percentimproved 23 percent

Stress and the Mind-Body Stress and the Mind-Body ConnectionConnection

Repressed Conscious or Unconscious EmotionsRepressed Conscious or Unconscious Emotions

Abnormal Autonomic Activity (Sympathetic)Abnormal Autonomic Activity (Sympathetic)

Reduced Local Circulation of BloodReduced Local Circulation of Blood

Mild Oxygen DeprivationMild Oxygen Deprivation

Muscle PainMuscle Pain

Nerve pain/Numbness/Tingling/WeaknessNerve pain/Numbness/Tingling/Weakness

Tendon PainTendon Pain

DECREASED PERFORMANCEDECREASED PERFORMANCE

BiochemicalBiochemical

DietDiet SupplementationSupplementation

A Balanced Approach to A Balanced Approach to DietDiet

Focus on fueling the body with nutrients Focus on fueling the body with nutrients that provide energy for exercise rather that provide energy for exercise rather than on calorie restriction.than on calorie restriction.

Optimize nutrients Optimize nutrients Shift balance of omega-3:omega-6 fatsShift balance of omega-3:omega-6 fats Change carbohydrate sources to fruits and Change carbohydrate sources to fruits and

vegetablesvegetables Incorporate lean protein sources with every Incorporate lean protein sources with every

meal and snackmeal and snack All calories are not created equalAll calories are not created equal

The Healthy PlateThe Healthy Plate

Protein

Starch

Non-starchy veggies

AsparagusBroccoliCabbageCarrotsDGLVGreen beansPeppersTomatoes

CornPeasPotatoesPumpkinSquashSweet potatoesWhole grainsYams

Beans & lentils Beef (grassfed)Cottage cheeseEggsFishNuts & nut buttersPoultry & pork (lean)Tempeh & tofu

The Power of ColorThe Power of ColorRED RED (anthocyanins, lycopenes)- strawberries, cranberries, raspberries, (anthocyanins, lycopenes)- strawberries, cranberries, raspberries,

cherries, grapes, beets, peppers, water melon, pomegranates, apples, cherries, grapes, beets, peppers, water melon, pomegranates, apples, onions, pink grapefruitonions, pink grapefruit

ORANGE-YELLOW ORANGE-YELLOW (beta carotene, lutein, zeaxanthin)- carrots, sweet (beta carotene, lutein, zeaxanthin)- carrots, sweet potatoes, yellow potatoes, orange, mangoes, cantaloupe, pumpkin, potatoes, yellow potatoes, orange, mangoes, cantaloupe, pumpkin, squash, apricots, corn, banana, turmeric, gingersquash, apricots, corn, banana, turmeric, ginger

GREEN GREEN (beta carotene, lutein)- spinach, chard, kale, avocado, asparagus, (beta carotene, lutein)- spinach, chard, kale, avocado, asparagus, artichokes, broccoli. Brussels sprouts, cabbage, green teaartichokes, broccoli. Brussels sprouts, cabbage, green tea

BLUE-PURPLEBLUE-PURPLE (anthocyanins)- blueberries, blackberries, grapes, red (anthocyanins)- blueberries, blackberries, grapes, red wine, eggplantwine, eggplant

WHITEWHITE- garlic, onion, cauliflower- garlic, onion, cauliflower

BLACK/BROWN- BLACK/BROWN- Coffee, dark chocolate, nutsCoffee, dark chocolate, nuts

The Color CodeThe Color Code. James A. Joseph, Ph.D., Daniel A. Nadeau, M.D., Anne . James A. Joseph, Ph.D., Daniel A. Nadeau, M.D., Anne UnderwoodUnderwood

General Macronutrient General Macronutrient GuidelinesGuidelines

CHO- 40-55%CHO- 40-55%

PRO- 25-30% (1-2 g/kg body weight)PRO- 25-30% (1-2 g/kg body weight)

FAT- 25-30%FAT- 25-30%

*Base macronutrient intake upon type *Base macronutrient intake upon type of exercise/sport, goals, mood and of exercise/sport, goals, mood and energy levelenergy level

FatsFats

Eat more: Eat more: monounsaturated & omega 3smonounsaturated & omega 3s-avocado, olive, fish, flax, walnuts, wild -avocado, olive, fish, flax, walnuts, wild

game, DGLVgame, DGLVLimit: Limit: saturated fatsaturated fat- beef, butter, cheese, egg yolks- beef, butter, cheese, egg yolksAvoid/eliminate: Avoid/eliminate: trans fattrans fat- margarine, partially hydrogenated oils- margarine, partially hydrogenated oils

*Eating healthy fats is essential for weight loss, *Eating healthy fats is essential for weight loss, general health, fitness and a fat-burning metabolismgeneral health, fitness and a fat-burning metabolism

Omega 3:Omega 6Omega 3:Omega 6

Omega 3Omega 3= fish, flaxseed, walnuts, canola, = fish, flaxseed, walnuts, canola, DGLV, grassfed beefDGLV, grassfed beef

Omega 6Omega 6= soybean oil, safflower oil, corn oil, = soybean oil, safflower oil, corn oil, other polyunsaturated vegetable and seed oilsother polyunsaturated vegetable and seed oils

*Imbalances between omega 3:omega 6 *Imbalances between omega 3:omega 6 increases inflammation, thereby increasing increases inflammation, thereby increasing risk for inflammatory diseases such as CHD, risk for inflammatory diseases such as CHD, stroke, autoimmune problems, eczema, RA, stroke, autoimmune problems, eczema, RA, etc.etc.

What About Carbs?What About Carbs?

Glycemic IndexGlycemic Index (GI) = measures the rise in (GI) = measures the rise in blood sugar triggered by a specific number of blood sugar triggered by a specific number of carbohydrates of that food. The higher the carbohydrates of that food. The higher the number, the greater the blood sugar number, the greater the blood sugar response.response.

Glycemic LoadGlycemic Load (GL) = indicates how much of a (GL) = indicates how much of a carbohydrate is in a serving of a particular carbohydrate is in a serving of a particular food. food.

*Choosing foods with a low GL is beneficial *Choosing foods with a low GL is beneficial for weight loss and overall healthfor weight loss and overall health

The Influence of The Influence of HormonesHormones

When you eat, what you eat and how When you eat, what you eat and how you exercise affects which you exercise affects which

hormones are releasedhormones are released

The Influence of The Influence of HormonesHormones

1.1. CatabolicCatabolic- - glucagonglucagon, epinephrine, , epinephrine, norepinephrine, cortisolnorepinephrine, cortisol

2.2. AnabolicAnabolic- testosterone, growth - testosterone, growth hormone, IGF-1, hormone, IGF-1, insulininsulin

How food intake affects How food intake affects hormonal responsehormonal response

Insulin Insulin (lipogenic and anabolic): Lowers (lipogenic and anabolic): Lowers blood sugar, raises triglycerides and blood sugar, raises triglycerides and shuttles AAs and other nutrients into shuttles AAs and other nutrients into musclesmuscles

Glucagon Glucagon (lipolytic and catabolic): Raises (lipolytic and catabolic): Raises blood sugar and breaks down fat and blood sugar and breaks down fat and protein for energyprotein for energy

CHO triggers insulinCHO triggers insulin Protein triggers glucagonProtein triggers glucagon Fat is neutralFat is neutral

Nutrient TimingNutrient Timing

Critical for:Critical for:• Immune functionImmune function• Recovery and repairRecovery and repair• Reducing body fatReducing body fat• Increasing/maintaining energyIncreasing/maintaining energy

Nutrient Timing: The Future of Sports Nutrition Nutrient Timing: The Future of Sports Nutrition by John by John Ivy & Robert Portman Ivy & Robert Portman Basic Health Publications (February 20, 2004) Basic Health Publications (February 20, 2004)

Energy PhaseEnergy Phase

Carbohydrate/protein supplement 30 minutes Carbohydrate/protein supplement 30 minutes before working out:before working out:1. Maintains immune function1. Maintains immune function

2. Stops rise in cortisol2. Stops rise in cortisol

3. Sets stage for faster post-workout recovery3. Sets stage for faster post-workout recovery

4. Spares muscle glycogen and protein4. Spares muscle glycogen and protein

5. Minimizes muscle damage5. Minimizes muscle damage

e.g. 20 g high glycemic CHO, 5-6 g whey e.g. 20 g high glycemic CHO, 5-6 g whey protein, electrolyte/vitamin formula (C, E, protein, electrolyte/vitamin formula (C, E, Na, K, Mg)Na, K, Mg)

Anabolic PhaseAnabolic Phase

CHO/Protein within 45 minutes after exercising CHO/Protein within 45 minutes after exercising to optimize insulin response and repair muscleto optimize insulin response and repair muscle

1. Shifts metabolism from catabolic to anabolic 1. Shifts metabolism from catabolic to anabolic statestate

2. Speeds up elimination of waste by increasing 2. Speeds up elimination of waste by increasing muscle blood flowmuscle blood flow

3. Replenishes glycogen stores3. Replenishes glycogen stores

4. Initiates tissue repair and reduces muscle 4. Initiates tissue repair and reduces muscle damagedamage

5. Bolsters immune system and sets stage for 5. Bolsters immune system and sets stage for muscle growthmuscle growth

Growth PhaseGrowth Phase

The 18-24 hr period after exercise The 18-24 hr period after exercise during which the majority of muscle during which the majority of muscle and strength gains occur. and strength gains occur.

1. Consume CHO/PRO 2 hr after 1. Consume CHO/PRO 2 hr after exerciseexercise

2. Eat high protein diet and high 2. Eat high protein diet and high protein/low glycemic CHO snacks protein/low glycemic CHO snacks (depending upon goals e.g. body (depending upon goals e.g. body building, weight gain/loss etc.)building, weight gain/loss etc.)

Ergogenic AidsErgogenic Aids CreatineCreatine—take 3 to 6 grams daily (for higher intensity events and body —take 3 to 6 grams daily (for higher intensity events and body

building)building) Whey protein- consume pre and post workoutWhey protein- consume pre and post workout Physique athletes have a higher protein:carb ratio than performance athletesPhysique athletes have a higher protein:carb ratio than performance athletes

CaffeineCaffeine— 5 mg caffeine per kg of body weight— 5 mg caffeine per kg of body weight (drip=65-100 mg/cup; 2 oz (drip=65-100 mg/cup; 2 oz espresso= about 100mg). espresso= about 100mg). Ingest caffeine about 3 - 4 hours before the Ingest caffeine about 3 - 4 hours before the competition. competition. Caffeine mobilizes fat stores and encourages working muscles Caffeine mobilizes fat stores and encourages working muscles to use fat as a fuel. This delays the depletion of muscle glycogen and allows to use fat as a fuel. This delays the depletion of muscle glycogen and allows for a prolongation of exercise. Also lowers RPE.for a prolongation of exercise. Also lowers RPE.

GlutamineGlutamine— several grams post-workout during times of very intense — several grams post-workout during times of very intense trainingtraining

VitaminsVitamins—take a multivitamin (with iron for menstruating females) daily—take a multivitamin (with iron for menstruating females) daily Sports drinks/Carbohydrate gelsSports drinks/Carbohydrate gels— see next slides— see next slides EFA'sEFA's—eat fish 2 to 3 times per week or take 2 to 4 grams of EPA and DHA —eat fish 2 to 3 times per week or take 2 to 4 grams of EPA and DHA

dailydaily BCAA (Leucine, Isoleucine , Valine)BCAA (Leucine, Isoleucine , Valine) Quercetin-Quercetin- 250-500 mg 15 minutes before meals three times per day 250-500 mg 15 minutes before meals three times per day CoQ10CoQ10- 300mg daily- 300mg daily Green/black Tea-Green/black Tea- 2-8 cups daily 2-8 cups daily Fresh fruit and vegetables Fresh fruit and vegetables (Phytochemicals)(Phytochemicals) WaterWater

Sport DrinksSport Drinks Best for-Best for- endurance athletes who exercise endurance athletes who exercise

for more than an hour at a timefor more than an hour at a time What to look for- What to look for- 6-9% CHO (divide 6-9% CHO (divide

grams of CHO per serving by the milliliters grams of CHO per serving by the milliliters of drink per serving and multiply by 100)of drink per serving and multiply by 100)

>9%- GI distress>9%- GI distress <5%- not enough to fuel muscles<5%- not enough to fuel muscles Home made- mix 9 tsp sugar, 1/8 tsp salt Home made- mix 9 tsp sugar, 1/8 tsp salt

and the juice of 1 lemon.and the juice of 1 lemon. DoseDose- Take 5-12 ounces every 15-20 - Take 5-12 ounces every 15-20

minutesminutes

Carbohydrate GelsCarbohydrate Gels

Best for-Best for- endurance athletes who endurance athletes who exercise for more than an hour at a time exercise for more than an hour at a time

What to look for-What to look for- 70-100 calories and 70-100 calories and 17-25, CHO. 17-25, CHO.

DoseDose- 1-2 gels per hour (30-60g CHO). - 1-2 gels per hour (30-60g CHO). Take with 8 oz water to enhance Take with 8 oz water to enhance digestion digestion

Good food sources- Good food sources- Honey sticks (1 Honey sticks (1 tsp/25 calories). Take 2-3 sticks per ½ tsp/25 calories). Take 2-3 sticks per ½ hourhour

StructureStructure

Identify musculoskeletal dysfunctionIdentify musculoskeletal dysfunction Treatment (e.g. trigger point Treatment (e.g. trigger point

acupuncture, soft tissue release, acupuncture, soft tissue release, joint manipulationjoint manipulation

Optimizing the kinetic chain through Optimizing the kinetic chain through corrective exercisecorrective exercise

Exercise- core, strength & Exercise- core, strength & hypertrophy, powerhypertrophy, power

Kinetic ChainKinetic Chain

Kinetic Chain

Muscular Articular Neural

5 Kinetic Chain 5 Kinetic Chain CheckpointsCheckpoints

1.1. Feet-Feet- Straight ahead with neutral Straight ahead with neutral ankle positionankle position

2.2. Knees-Knees- straight ahead in line with straight ahead in line with 2nd and 32nd and 3rdrd toes toes

3.3. Hips-Hips- neutral spine and abdominal neutral spine and abdominal drawn indrawn in

4.4. Shoulders-Shoulders- in line with center of hip in line with center of hip jointjoint

5.5. Head-Head- center of ear in line with center of ear in line with center of shouldercenter of shoulder

Optimum AlignmentOptimum Alignment

Alignment of the musculoskeletal Alignment of the musculoskeletal system allowing posture to be system allowing posture to be balanced with center of gravitybalanced with center of gravity

Ability of the neuromuscular system Ability of the neuromuscular system to perform functional tasks with the to perform functional tasks with the least amount of energy and stress on least amount of energy and stress on the kinetic chainthe kinetic chain

Ideal PostureIdeal Posture

Optimum muscle length-tension Optimum muscle length-tension relationships at which a muscles are relationships at which a muscles are capable of developing maximal capable of developing maximal tensiontension

Muscle ImbalanceMuscle Imbalance

Muscle Imbalance

Altered Reciprocol inhibition(Altered length-tension )

Synergistic Dominance(Altered force-couple)

Arthrokinetic Dysfunction(Altered Joint function)

DysfunctionDysfunction

Altered reciprocalAltered reciprocal inhibition-inhibition- a tight a tight muscle causes decreased neural drive to muscle causes decreased neural drive to its functional antagonistits functional antagonist

Synergistis dominance-Synergistis dominance- compensation compensation of synergistic muscles in order to of synergistic muscles in order to maintain force productionmaintain force production

Myofascial dysfunctionMyofascial dysfunction (trigger points) (trigger points) Arthrokinematic dysfunction-Arthrokinematic dysfunction- joint joint

dysfunction affecting the surrounding dysfunction affecting the surrounding musclesmuscles

Faulty movement patternsFaulty movement patterns

Dysfunction Leads toDysfunction Leads to

Altered neuromuscular controlAltered neuromuscular control Tissue fatigueTissue fatigue Injury and impaired performanceInjury and impaired performance

Causes of Muscle Causes of Muscle ImbalancesImbalances

Postural stressPostural stress Pattern overloadPattern overload Repetitive movementRepetitive movement Lack of core stabilityLack of core stability Lack of neuromuscular efficiencyLack of neuromuscular efficiency

PATTERNS OF PATTERNS OF DYSFUNCTIONDYSFUNCTION

When a chain reaction evolves in When a chain reaction evolves in which some muscles shorten and which some muscles shorten and others weaken, in predictable others weaken, in predictable patterns of imbalance (Janda)patterns of imbalance (Janda)

1.1. Upper crossed syndromeUpper crossed syndrome

2.2. Lower crossed syndromeLower crossed syndrome

Cumulative Injury CycleCumulative Injury Cycle

Muscle Imbalance

Altered Neuromuscular Control

Muscle Spasm - Adhesions/Trigger points

Tissue Trauma

Inflammation

STRUCTURAL CAUSES STRUCTURAL CAUSES OF PAINOF PAIN

1.1. Trigger PointsTrigger Points

2.2. Muscle shorteningMuscle shortening

3.3. Altered joint mechanicsAltered joint mechanics

4.4. Abherant motionAbherant motion

5.5. PathologyPathology

MYOFASCIAL TRIGGER MYOFASCIAL TRIGGER POINTSPOINTS

1.Small circumscribed hyperirritable 1.Small circumscribed hyperirritable foci in muscles and fasciafoci in muscles and fascia

2. Begins with a muscle strain2. Begins with a muscle strain

3. Site of sensitized nerves, 3. Site of sensitized nerves, increased metabolism and reduced increased metabolism and reduced circulationcirculation

TRIGGER POINT TRIGGER POINT SYMPTOMSSYMPTOMS

1. Local or referred pain1. Local or referred pain

2. Pain with muscle contraction2. Pain with muscle contraction

3. Muscle stiffness and restricted 3. Muscle stiffness and restricted joint motionjoint motion

4. Muscle weakness4. Muscle weakness

5. Paresthesia and numbness5. Paresthesia and numbness

6. Proprioceptive disturbance6. Proprioceptive disturbance

7. Autonomic dysfunction7. Autonomic dysfunction

Trigger Points Can Trigger Points Can CompromiseCompromise

FlexabilityFlexability BalanceBalance StrengthStrength PowerPower SpeedSpeed AgilityAgility

PERPETUATING PERPETUATING FACTORSFACTORS

1.1. Mechanical StressesMechanical Stresses

2.2. Nutritional/Dietary factorsNutritional/Dietary factors

3.3. Metabolic and Endocrine Metabolic and Endocrine InadequaciesInadequacies

4.4. Psychological factorsPsychological factors

5.5. Chronic InfectionChronic Infection

6.6. Other Other (allergy, sleep, improper (allergy, sleep, improper breathing, dehydration, smoking, breathing, dehydration, smoking, caffeine, medications, visceral disease)caffeine, medications, visceral disease)

TREATMENTTREATMENT

1. Release muscle shortening and 1. Release muscle shortening and deactivate trigger points- trigger point deactivate trigger points- trigger point acupuncture, soft tissue and joint acupuncture, soft tissue and joint manipulationmanipulation

2. Corrective exercise2. Corrective exercise3. Prevention- core, strength, power 3. Prevention- core, strength, power

exercisesexercises4. Diet/Nutrition4. Diet/Nutrition5. Lifestyle modification5. Lifestyle modification

““DRY NEEDLING”DRY NEEDLING”(Intramuscular (Intramuscular

Stimulation)Stimulation) Insertion of an Acupuncture needle Insertion of an Acupuncture needle

according to neuroanatomical according to neuroanatomical conceptsconcepts

THE EFFECTS OF DRY THE EFFECTS OF DRY NEEDLINGNEEDLING

1.1. Strengthen Tendons & Ligaments by Strengthen Tendons & Ligaments by inducing local inflammatory reactions inducing local inflammatory reactions (PDGF, Fibroblasts, collagen)(PDGF, Fibroblasts, collagen)

2.2. Stimulates stretch sensitive GTO & Muscle Stimulates stretch sensitive GTO & Muscle SpindlesSpindles

3.3. Mechanical disruptionMechanical disruption4.4. Treat Overactive Motor PointsTreat Overactive Motor Points5.5. Provides Blood & Growth Factors which can Provides Blood & Growth Factors which can

disrupt microscarsdisrupt microscars6.6. Alters Neural Control via neurotransmitters, Alters Neural Control via neurotransmitters,

endorphins and inhibitory mechanismsendorphins and inhibitory mechanisms7.7. Stimulates Reflex Mechanisms e.g. spinal, Stimulates Reflex Mechanisms e.g. spinal,

sympathetic and circulatorysympathetic and circulatory

SOFT TISSUE RELEASE SOFT TISSUE RELEASE TECHNIQUE (Taws)TECHNIQUE (Taws)

1. Specific contact is made on the muscle2. Traction is applied to the tissue in

order to trap the lesion3. The muscle is moved either actively or

passively through the line of injury4. The stretch is held for 1-2 seconds5. Repetitions are done in different

positions and planes of motion (8-10 times)

EFFECTS OF SOFT TISSUE EFFECTS OF SOFT TISSUE RELEASERELEASE

1. STR stretches and softens scar 1. STR stretches and softens scar tissue/adhesionstissue/adhesions

2. Pain input messages to limbic 2. Pain input messages to limbic system are reprogrammedsystem are reprogrammed

3. Muscle length, flexability and 3. Muscle length, flexability and memory are regainedmemory are regained

Adjunctive TherapyAdjunctive Therapy

Hydrotherapy- hot, cold and contrastHydrotherapy- hot, cold and contrast KinesiotapingKinesiotaping Supplements: Bromelain, Supplements: Bromelain,

C/Bioflavonoids, Cal/Mag, DMSO, C/Bioflavonoids, Cal/Mag, DMSO, Glucosamine, MSM, Fish oil, Glucosamine, MSM, Fish oil, BiofreezeBiofreeze

ExerciseExercise

OPT Exercise Model OPT Exercise Model (NASM)(NASM)

Functional ExerciseFunctional Exercise(NASM)(NASM)

Multiplanar (sagittal, transverse, Multiplanar (sagittal, transverse, frontal)frontal)

Involves acceleration, deceleration Involves acceleration, deceleration and stabilizationand stabilization

Multiple speedsMultiple speeds Varying body positionsVarying body positions Optimum alignmentOptimum alignment

Integrative ExerciseIntegrative Exercise(NASM)(NASM)

Kinetic chain AssessmentKinetic chain Assessment FlexibiltyFlexibilty Core stabilizationCore stabilization BalanceBalance Speed and agilitySpeed and agility ResistanceResistance PowerPower CardiorespiratoryCardiorespiratory Supportive nutritionSupportive nutrition Recovery and regenerationRecovery and regeneration

PeriodizationPeriodization

Planned changesPlanned changes in training programs in training programs to facilitate steady improvements by to facilitate steady improvements by manipulating manipulating volume and intensityvolume and intensity

Five Stages:Five Stages:1.1. Anatomical adaptation-Anatomical adaptation- general general

conditioningconditioning2.2. HypertrophyHypertrophy3.3. StrengthStrength4.4. Maximal strength/powerMaximal strength/power5.5. SkillSkill

Anabolic Hormones and Anabolic Hormones and ExerciseExercise

1.1. Growth HormoneGrowth Hormone

2.2. TestosteroneTestosterone

3.3. IGF-1IGF-1

4.4. InsulinInsulin

Hormonally Intelligent Hormonally Intelligent ExerciseExercise

Short rest- 30 sec or less Short rest- 30 sec or less Multiple sets- 4 plus Multiple sets- 4 plus 6-12 repetitions6-12 repetitions Intensity 65% or more Intensity 65% or more Large muscle groups (compound Large muscle groups (compound

exercises- squat, deadlift, lunge, push, exercises- squat, deadlift, lunge, push, pull, twist)pull, twist)

keep blood sugar levels balanced with keep blood sugar levels balanced with pre/post nutrition pre/post nutrition

Anaerobic (EPOC- excess post exercise Anaerobic (EPOC- excess post exercise oxygen consumption) oxygen consumption)

StabilisationStabilisation(NASM)(NASM)

• Correct imbalances that could lead Correct imbalances that could lead to injury or correct injuries that to injury or correct injuries that prevent exercise or cause prevent exercise or cause dysfunctiondysfunction

Corrective Exercise Corrective Exercise ProtocolProtocol

InhibitInhibit LengthenLengthen ActivateActivate IntegrateIntegrate

Stretching ContinuumStretching Continuum

1.1. Static (autogenic inhibition)Static (autogenic inhibition)- passively - passively taking a muscle to a point of tension for 20 taking a muscle to a point of tension for 20 secondsseconds

2.2. Active (reciprocal inhibition)Active (reciprocal inhibition)- using - using agonists and synergists to dynamically agonists and synergists to dynamically move the joint into a range of motion. move the joint into a range of motion. Typically 10 reps of 2 secondsTypically 10 reps of 2 seconds

3.3. DynamicDynamic- uses the force production of a - uses the force production of a muscle and the body’s momentum to take a muscle and the body’s momentum to take a joint through full available range of motion. joint through full available range of motion. Used as pre-activity warm-upUsed as pre-activity warm-up

Strength and Conditioning Journal:Strength and Conditioning Journal: Vol. 24, No. 6, pp. 33–37. Vol. 24, No. 6, pp. 33–37.Should Static Stretching Be Used During a Warm-Up for Should Static Stretching Be Used During a Warm-Up for

Strength and Power Activities?Strength and Power Activities?

The objective of stretching in a warm-up is to achieve The objective of stretching in a warm-up is to achieve a short-term increase in the ROM at a joint or to a short-term increase in the ROM at a joint or to induce muscle relaxation and therefore decrease the induce muscle relaxation and therefore decrease the stiffness of the muscle-tendon system stiffness of the muscle-tendon system

Substantial evidence is now available to state that Substantial evidence is now available to state that static stretching can impair strength and power static stretching can impair strength and power performanceperformance

Instead, rehearsal of the skill about to be performed, Instead, rehearsal of the skill about to be performed, at gradually increasing intensities, culminating in at gradually increasing intensities, culminating in some efforts that are equal to or greater than the some efforts that are equal to or greater than the expected competition intensity. This type of dynamic expected competition intensity. This type of dynamic warm-up serves to activate or recruit the specific warm-up serves to activate or recruit the specific muscle fibers and neural pathways required to muscle fibers and neural pathways required to achieve optimum neuromuscular performance achieve optimum neuromuscular performance

SummarySummary

1.1. Balanced diet with “power” foods and Balanced diet with “power” foods and phytonutrientsphytonutrients

2.2. Full-body workouts 2-3x/week, Full-body workouts 2-3x/week, including core, flexibility, strength and including core, flexibility, strength and powerpower

3.3. High intensity interval training 2x/weekHigh intensity interval training 2x/week

4.4. Low-intensity activities 1-2x/week Low-intensity activities 1-2x/week

5.5. Don’t stress the small stuffDon’t stress the small stuff

6.6. Get adequate sleepGet adequate sleep