Functional Fitness Solutions

Assess, Interpret, SolvePresented by

Debra Atkinson, MS, CSCS

Ability vs. Age

• Athletic• Already Active• Getting Started• Needs a Little Assistance• Needs Ongoing Support

MODIFYING ASSESSMENTSModifying movement solutions

Assessments

• Lateral• Anterior• Posterior• Articulation• Squats• Tandem Lunge• Tandem Walk• Step Over• Clock

• Support• Support• Support• Possible Elimination• Height• Support and Depth• Support• Support• Reach Height

Interpretation

Static Posture• Ankle Mobility• Knee F – E – N• Adductors• Abductors• Pelvis A – P – N• Thoracic Spine• Shoulders• Cervical Spine• Head

Movement Mechanics• Flexion – Extension, In-Ev• Strengthen – Stretch• Strengthen – Stretch• Strengthen - Stretch• Abs – Back• Retraction & Extension• Retraction • Retraction-Extension• Forward head -tilt

Progression Plan

• Mobility (before Strength)• Clean Up Imbalances• Strength (neural connection)• Balance• Multi-planar & Unilateral movement• Physical Activity or Cardio Exercise• Increased Intensity• Power – Agility - Reaction

STRETCH-STRENGTHEN-STRETCHReducing Imbalances

Sample Strength & Function Class

• Core Temp Elevation• Functional Warm-up (unilateral) • Strength • Reaction – Agility – Coordination• Balance – Dual Tasking• Mobility

GROUP VS. PRIVATE

• AVERAGE TARGET• Safety via Support

• ATHLETE: • A. ACTIVE:• GETTING STARTED:• Needs Assistance• Ongoing Assistance

• SPECIFIC GOALS • Ability focused • Spotting Available

Lower BackIndirect

• Hip Flexibility– #4– Hip Flexor– Hamstring– Legs Open

• Lying, Standing, Seated• Kneeling, Half-stand, Standing• Lying, Seated, Standing• Lying

Lower Back

• Spinal Mobility– Articulation – Rotation– Lateral flexion

• Seated• Standing• Seated on Floor• Propping with ball

CORE Ex Rx

Standing • Pulling, Pushing, Static• Rotation

Seated• Pulling, Pushing, Static• Rotation

MOVEMENTS of the CORE• STABILIZATION• LATERAL FLEXION• ROTATION• EXTENTION• (FORWARD FLEXION 0)

SOLUTIONS Functional Limitations• Inability to floor• Limited by Back Pain• Compromised Balance

Wall Anchored TubingCable MachinesReinforced Walls (med ball toss)One sided carrySingle Arm Pull -tubingSingle Arm Press-tubingAlternate Elbow to KneeBand stepLong Lever Weight RaiseFlashlight Rotation

CORE STRENGTHCenter of Balance, Strength, Functional Stability and Movement

Progression

• Stabilization– Bilateral– Unilateral– Linear– Multiplanar– Standing– Seated

Progression

• Dynamic Stabilization– Body weight– Resistance bands– Weighted Balls– Reaction

Progression

• Rotation– BOS manipulation– Bilateral– Unilateral– Chest height– Superior to inferior– Inferior to Superior

Progression

• Back Extension– Limb extension– Bridge (floor mobile)– Bridge Roll (floor mobile)– All Fours Mobility or Bent Over Chair– All Fours Mobility with band

Progression

• Lateral Flexion– Side Bridge knees vary hand placement– Side Bridge Feet scissor– Side Bridge Feet stacked– Side Bridge with Flexion

EXCUSES ARE REASONSDealing with Vulnerability and Fear Caused by Conditions

Knee and Other Joint IssuesThe lack of confidence and pain result in less

activity…result in greater weakness….increasing risk

Obesity

Additional weight adds stress to knees, joint pain often excuse for not moving won’t improve without

weight control…

VertigoBegin with static positions, move to dynamic without rotation or head movement, and pay

attention to focus, and no rapid changes

Prioritize:Pain-Free Movement

Enhanced MobilityIncreased Stability

Additional Strength

Include All Components Every Session

Include “homework” for individuals by level for ex.

Thank You

Presented ByDebra Atkinson, MS, CSCSwww.voiceforfitness.com

debra@voiceforfitness.comTo request a pdf of core progressions

“Navigating” Udemy.com Prevent Back Pain with Five Steps