Musculoskeletal Fitness and Non-Locomotor Skills Training PDF

# Module 2: Musculoskeletal Fitness and Non-Locomotor Skills Training ## PATHFIT 1 ### Primary Purpose - To produce movements at the joints while the core muscles act to stabilize these joints ### Fitness Components - Strength - Flexibility - Endurance - Power - Balance - Coordination ### Str...

# Module 2: Musculoskeletal Fitness and Non-Locomotor Skills Training ## PATHFIT 1 ### Primary Purpose - To produce movements at the joints while the core muscles act to stabilize these joints ### Fitness Components - Strength - Flexibility - Endurance - Power - Balance - Coordination ### Strength - Building strength in this system will help us counter the risks of bone and muscle-related diseases and prevent the accumulation of such risk factors that can alter the course of an individual’s life ## Bracing the Core ### Definition - Dr. Stuart McGill, world-renowned expert in Spine Biometrics referred to bracing as the conscious activation of the core muscles to create the most amount of tension thereby providing stability to the system. - It is consciously tightening the core muscles while continuing to breathe naturally. - It serves as a preparatory set up for most, if not all exercises. ### How is it done? - The act of bracing is done by setting the abdominal area as if expecting to receive a blow to the midsection. - One may also feel this while coughing. ### Benefits of Bracing the Core - **Proximal Stability:** This will allow for distal mobility or controlled body movement resulting in efficiency. If the core is stable, the distal muscles and joints will be able to move better. - **Alignment:** If the core is truly braced and good posture is maintained, other joints are much more likely to stay aligned throughout the movement. - **Prevention of Lower Back Pain:** If the core is not engaged, there will be excessive extension in the lumbar spine or anterior pelvic tilt. - **Lesser Risk for Injuries:** Bracing the core will prevent the transfer of force to smaller and weaker muscles outside the core. ## Principles of Exercise ### Individualization - A training regimen must recognize variations in an individual’s ability to adapt compared to those of their colleagues, in order to guarantee the individual’s commitment to the training principles. - Physiological factors (age, current fitness level, training history) - Psychological factors (effort, confidence) - Environmental factors (nutrition, lifestyle habits) - Genetic Factors ### Specificity - Training ought to focus on enhancing fundamental aspects of fitness/performance unique to a particular sport. - For example, marathoners should focus on endurance and leg power. ### Overload - This means applying a stimulus that exceeds the current capacity of the muscles, joints, and nervous system. ### Variety - Incorporating diverse training methods prevents monotony, reduces risk of overuse injuries, and ensures that all aspects of fitness are addressed - For example, including one-on-one drills in volleyball, spiking the ball from different angles, and serving with different styles. ### Progression - Gradually increasing the training variables (i.e., frequency, intensity, time, and type) induce further adaptation. - Rate of progression is important: progressing too rapidly can result in an injury while progressing too slow will delay goal attainment. ### Regression - This is needed when the exercise is too difficult physically or technically that it compromises the exercise form or technique and/or increases the risk for injury. ### Rest and Recovery - Adequate rest and recovery periods are essential for preventing overtraining, reducing the risk of injuries, and allowing the body to adapt to training stimuli. ## Elements of Exercise ### Base of Support - Modifying the BOS can be achieved by either widening, narrowing, or reducing the points of contact on the ground. ### Exercise Surface - An exercise may be done in a stable or unstable surface. ### External Perturbations - Any unexpected outside force or movement that challenges the body’s balance. ## Non-Locomotor Movement skills or Stabilization Skills ### Core Strengthening - Dead bug series - Plank series - Bird-dog series - Squat ### Lumbo-Pelvic Hip - Glute Hip Bridge ### Scapulothoracic Exercise - YTW Exercise ### Leg Strengthening - Single Leg Balance