Musculoskeletal Fitness and Non-Locomotor Skills Training PDF

# Module 2: Musculoskeletal Fitness and Non-Locomotor Skills Training ## PATHFIT 1 ### References * NLMS * Exercise principles * Bracing the core * Definition * Objectives ### Primary Purpose To produce movements at the joints while the core muscles act to stabilize these joints. ### Fitness...

# Module 2: Musculoskeletal Fitness and Non-Locomotor Skills Training ## PATHFIT 1 ### References * NLMS * Exercise principles * Bracing the core * Definition * Objectives ### 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 could alter the course of an individual’s life. ### Definition Dr. Stuart McGill, world-renowned expert in spine biometrics Dr. McGill defines bracing the core as: * The conscious activation of the core muscles to create the most amount of tension, thereby providing stability to the system. * Consciously tightening the core muscles while continuing to breathe naturally. This serves as a preparatory setup for most, if not all exercises. **How it is 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 ### References * NLMS * Exercise principles * Bracing the core * Definition * Objectives