functional training

functional training puts emphasis ____ strength and ____ specific exercises

functional, activity

exercises that mimin daily tasks

therapeutic activities

examples of lower extremity functional exercises

squats, lunges, step-ups

examples of upper extremity functional exercises

pushing/pulling, lifting/carrying, throwing

once ____ stability is achieved, move to _____ stability

static, dynamic

importance of dynamic stability

• ____ stability needed for ____ function

• postural/positional stability needed to maintain ____ of body in equilibrium with the environment

joint, effective, position

exercises that retrain the muscles and motor skills

neuromuscular re-education

key to neuromuscular is that exercises have a ____ component to them

proprioception

3 main types of neuromuscular re-ed

stabilization, rhythmic, plyometrics

dynamic exercises that help limit/control excessive movement as well as strengthen

stabilization exercises

exercises that add resistance to exercise while preventing movement

rhythmic stabilization

explosive ballistic movements that have strength, power, and velocity component to them and utilizes a reflex arc

plyometrics

benefits of shuttle MVP

• limit stress bc ____

• build strength and control before adding ____

non-weightbearing, gravity

rhythmic stabilization

• add ____ to exercise while ____ movement

• can be achieved ___ or with _____

resistance, preventing, manually, equipment

plyometrics involve ____, ____, and ____ component

ROM, strength, velocity

plyometrics have a ____ and ____ component

concentric, eccentric

plyometrics - beginner reps =

80-100

plyometrics - intermediate reps =

100-120

plyometrics - advanced reps =

120-140

limitations of plyometrics

• generates significant ____ loads

• potential for ____

external, injury

indications for plyometrics = _____

sport specific drills

indications of plyometrics

• no ____

• full_____

• ____ strength on MMT

• ____% strength when compared to the uninvolved side

pain, ROM, 5/5, 80-85

progression on shuttle MVP

____ leg → ____ leg → ____ leg ____ → _____

double, single, single, alternating, dot mat

lets patient practice absorption prior to actual jumping

box drops

criteria to progress to phase IV

• no ____

• minimal to no ____

• full ____ strength on MMT

• completion of ____ program

• ____% strength when compared to opposite side

• passing functional _____

• ____ clearance

pain, swelling, 5/5, plyometric, 90, outcome measure, MD

running progression step 1

linear build ups

running progression step 1 - linear build ups

• ____ yards

• ____-___ reps at ____% intensity

• must have ____ form and no ____

30, 6, 8, 50, good, pain

goal of running progression step 1 = ____ yards and ____ intensity

30, 100%

running progression step 2

progress to deceleration drills

running progression step 2 - deceleration drills

• all at ___-___% intensity

• sprint ____ yards, decelerate and stop before cone placed ____ yards away

• sprint ____ yards, decelerate and stop before cone placed ____ yards away

• sprint ____ yards, decelerate and stop before cone placed ____ yards away

80, 100, 20, 10, 25, 5, 27, 3

running progression step 3

lateral agility sprints

running progression step 3 - lateral agility sprtings

examples:

• ____ drills

• ____ drills

• figure ___

• ____ cuts

lateral cone, L/T, 8, Z

running progression step 4

change of direction

running progression step 4 - change of direction

• eg: ____/____/____

• ____ cuts forward and backward

• ____ drills

forward, backward, lateral, Z, reaciton

running progression step 5

sport specific

running progression step 5 - sport specific

• _____

• ____ cuts

• ____ fly ball

dribbling, football, baseball