Corrective Exercise Programming Notes

Corrective Exercise Programming Notes

Activation: Single Joint Exercise vs. Positional Isometric

  • Review of Previous Concepts:

    • Inhibition: Targets overactive, lengthened muscles. The sequence is inhibition then lengthening.

    • Lengthening: Targets the same overactive muscle used for inhibition.

  • Activation: Targets the underactive muscle.

  • Two Options for Activation:

    1. Single Joint Exercise (Isolated Strength):

      • Default Choice: Preferable because it's easier to confirm that the person is actually using the intended muscle.

      • Application: Use when you can isolate the muscle, allowing for a single plane of movement and involving a single muscle.

    2. Positional Isometric:

      • When to Use: When it's difficult to isolate a muscle easily, or when activating one muscle inevitably activates multiple (e.g., most back muscles like teres minor, infraspinatus, or rhomboids).

Activation Variables: Single Joint Exercise

  • Frequency: 3−53-5 times per week.

    • Reasoning: Different from inhibition and lengthening (which can be done daily) because muscle damage can occur when loading the muscle. Inhibition and lengthening, if done properly, should not cause muscle damage.

    • Comparison to Traditional Resistance Training: Traditional resistance training usually requires 4848 hours (every other day) between sessions for the same muscle group. Corrective activation can sometimes allow back-to-back days due to potentially lighter muscle damage, but generally, it's best to stay below 3.53.5 times a week unless corrective work is the sole focus.

  • Intensity (Repetition Maximum - RM): 10−1510-15 RM.

    • Goal: This range straddles the line between endurance and hypertrophy (with 1212 reps being the differentiator).

    • Metabolic Objective: The aim is to achieve metabolic changes, including improvements in contractile strength and activation of the underactive muscle.

    • Resistance Training RM vs. Corrective RM:

      • Traditional RT: A 1010 RM typically means performing 1010 reps to volitional fatigue, which maximizes mTOR activation (important for muscle growth).

      • Corrective Exercise (Starting): A higher RM, such as 1212 RM with only 1010 reps, is often used. This means leaving