Chapter 15 Introduction to Exercise Modalities

Purpose To present basic information on popular resistance- training modalities, their benefits, and what phases of training these modalities would be most used in the Optimum Performance Training™ (OPT™) model

Objectives After this presentation, the participant will be able to: –Define and describe the safe and effective use of selected exercise training methods, including various forms of resistance and proprioceptive modalities. –Describe how these exercise training modalities can safely and effectively be incorporated into a training program for a variety of clients. –Describe how these exercise training modalities can be systematically used within the OPT model.

Resistance Training Modalities StrengthTraining Machines –Offer ease of use, require very little skills or training to become proficient in using –Fail to accommodate both upper and lower body movements at the same time –Not designed to fit all body types –Work only in one plane of motion at a time –Best for beginners and special needs clients

Free Weights Can be used to emphasize certain muscle groups, or target multiple muscle groups –Can improve athletic performance –Can challenge the core stabilization system –May require a spotter –May be too difficult for beginning clients to perform until exercise technique is mastered –Requires multiple dumbbells or barbells to change intensity (load)

Cable Machines and Tubing Cable machines offer a variety of fitness and sports performance benefits because they allow similar freedom of movement as free weights, yet most exercises do not require a spotter. Elastic resistance training is an inexpensive alternative to training with resistance. Various forms of elastic resistance training can be used to help improve proprioceptive demands, muscular endurance, and joint stabilization.

Medicine Balls Can be used with a variety of populations Can be thrown, caught, used to provide resistance in several planes of motion Excellent modality for use in explosive movements and workouts –Allow client to move explosively without having to decelerate.

Kettlebell Training Flat bottomed cast ball with a handle made popular by Russian army Enhanced athleticism, coordination, and balance –Increased mental focus and physical stamina –Increased oxygen uptake –Increased total body conditioning as opposed to isolation training

Kettlebell Program Design Strategies Kettlebells require advanced skill and proficiency controlling multiple joints in multiple planes of motion with a heavy emphasis on posterior chain movements

Body Weight Training Body weight exercises are exercises that do not require additional load such as dumbbells, barbells, or strength- training machines. An individual’s own body weight along with gravity provides the resistance for the movement. Push-ups, squats, sit-ups, pull-ups are classic examples.

Suspension Body Weight Training Suspension body weight trainers are an innovative approach to body weight fitness training. –Uses a system of ropes and webbing that allows the user to work against their own body weight while performing various exercises –Suspension movements are distinguished from traditional exercises in that either the user’s hands or feet are supported by a single anchor point while the opposite end of the body is in contact with the ground

Suspension Body Weight Training Increased muscle activation Low compressive loads to the spine Increased performance Potential increase in caloric expenditure Improvements in cardiovascular fitness

Proprioceptive Modalities Stability Balls –Proper use of stability balls allows for increase in strength and stability of the core musculature when substituted for more stable surfaces such as exercise benches, chairs, or the floor. –The spherical shape of the ball creates an unstable base of support, forcing users to constantly adjust their body position to the subtle movements of the ball.

BOSU Balls The BOSU Ball –An inflated rubber hemisphere attached to a solid plastic surface (looks like a stability ball cut in half) Offers the ability to increase the intensity of an exercise by decreasing the stability Relatively safe to stand on, so it is a practical device to train with in order to target lower limb balance and stability

Vibration Training –Typically performed on a platform that generates vertical sinusoidal vibrations (a smooth repetitive oscillation) that stimulate muscle contractions comparable to the tonic vibration reflex. –Studies have shown that training on a vibration platform results in strength increase similar to that of conventional resistance training. –Manipulates acceleration, creating an environment in which the body is stimulated to increase strength as a result of higher g-forces

Benefits of Vibration Training Improving circulation and cardiovascular function –Alleviation of muscle soreness –Weight reduction and increased metabolism –Increasing bone density –Increasing flexibility and range of motion –Improving overall well-being and potentially reducing the symptoms of Parkinson disease, multiple sclerosis, and fibromyalgia

Program Design Strategies Vibration training should be used starting with low- intensity, low-frequency settings and short sessions. The body should be gently stimulated in a way that will create adjustment but will not overwork the system. With time, the intensity and duration can be increased in the same manner as other progressive training programs. Once the body has adapted to the stimulus, the training needs to be changed or intensified to keep improving performance.

Summary Proprioception is defined as the cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements. Improving the speed and quality of this information enhances motor learning and improves movement patterns and overall performance. Popular proprioceptive modalities used within the fitness industry include stability balls, BOSU balls, and whole- body vibration platforms. All of these modalities can easily be integrated into the OPT model.