REPETITIVE MOVEMENTS

What is a repetitive movement? It is performed over time can alter the normal movement pattern of an individual. It results to a movement inefficiency and muscle imbalance.

Movement Screening It can be used to evaluate the presence of muscle imbalance.

TYPES OF MOVEMENT SCREENING

Squat A multi-joint movement that has a ability to show neuromuscular deficit in the core muscles and the lower extremity muscles. It is common to sports because it mimics the preparatory motion when jumping and the recovery phase when landing.

Lunge Movement that evaluates movement stability and neuromuscular deficit of the lower extremities.

Trunk Rotation A common movement in many sports that involve throwing. Throwing movements - push the center of gravity of the body outside of the normal region and forces the deep abdominal muscles to counteract the displacement.

Push-up A basic exercise that evaluates the strength of the arms and abdominal muscles as well as the flexibility of the shoulder joint. For men ages 17-19: average straight push- ups needed is 19 to 34 a day. For women ages 17-19: average straight push-ups needed is 11 to 20 a day.

COMPONENTS OF AN EXERCISE PROGRAM

Exercise Load A programmed activity that would elicit beneficial adaptation when performed regularly. It has classifications: rate of specificity of exercise, intensity, volume.

Warm up Essential prior to the actual workload as it prepares the body for more strenuous activity. Generally consists of a gradual increase in intensity in physical activity, joint mobility exercise, and stretching.

Types of Stretches Dynamic stretches Static stretches

Dynamic Stretches Improves range of motion Better performed during warm-up Making it easier Examples of Dynamic Stretches: Lunge with a Twist Hip Stretch with a Twist Inchworm Jump Squats Jump Lunges Twisting Lunge Walk

Static Stretches Exercises that hold the joint in a stationary position for a period of time. Examples of Static Stretches: Head Bend Arm and Shoulder Stretch Trunk Rotation Hamstring Stretch Quadriceps Stretch

Cool Down It is an easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting or near-resting state. RECOVERY – an example of cool-down that is important as the workload.