Strength And Conditioning For The Avon Breast Cancer Walk Presented By R. Lee Cherry Jr. Certified strength and conditioning specialist C.S.C.S

“Too soon, too much, too often, too hard are the culprits to overtraining and or injury. If you think of exercise as medicine then you would have a different respect for its effects on the body.” Why do we exercise? LOSE WEIGHT, tone up, build muscle, stay healthy, prolong our lives and quality thereof, prevent injury, rehabilitation, stress relief, just to feel good about yourself… to name a few

The objectives covered today are as follows: –Learn the 5 components to an exercise plan –Understand the importance of self evaluation in order to reveal the regions of muscular imbalances. Self evaluation progressions –Overhead squat (demonstration) –Step over (demonstration) –T’s,I’s, and Y’s (demonstration) –Unstable vs. stable exercises. (demonstration) –Learn the culprits (look above and below the injured region) to overtraining and what overtraining does to the body. –Injury Prevention!!!! Learn cost effective solutions to improve the quality or existence of you home gym Please visit us at

What are the five components to an exercise plan? Coordination Flexibility Strength Endurance Recovery

Coordination, co-ordination is the regulation of diverse elements into an integrated and harmonious operation. Coordination means integrating or linking together different parts of the human body to accomplish a collective set of tasks. Flexibility is the popular term for the ability to easily bend an object or the ability to adapt to different circumstances (positions).

Strength is referred to as the ability of a person to exert force on physical objects using muscles Endurance or aerobic exercise consists of performing low- to medium-intensity exercise for very long periods of time. E.g., walking or running several miles to hundreds of miles; cycling dozens of miles to thousands of miles; swimming hundreds of yards to dozens of miles. Physical endurance is differentiated from other forms of physical stress in that in endurance exercise fatigue of the muscles and cardiovascular system do not force the effort to end. Not a maximal effort.

Recovery is the need for sleep, the buildup of non-recyclable waste chemicals, the depletion of convertible energy stores (carbohydrate, fat, and protein) and other needed chemicals (e.g., water, sodium), physical injury, psychological failure, or attainment of the goal will bring the effort to an end

Understand the importance of self evaluation in order to reveal muscular imbalances. What are the regions of muscular imbalances? Culprit = reason for imbalance Victim = the imbalance or injury Posterior Human Body (the back side): Gastrocnemius Hamstrings Anterior pelvis “Thoracic core” Head and neck

Anterior Human Body (the front side): Anterior tibialis Quadriceps Hip flexors Rectus abdominus Chest Shoulders Neck Understand the importance of self evaluation in order to reveal muscular imbalances.

Simple in home fitness solutions 1. JC performbetter.com 2.Rubber performbetter.com 3.Inflatable ball (small therapyzone.com 4.Stop watch, stop counting reps go for time. 5.Foam therapyzone.com 6.The the stick.com 7.Unstable performbetter.com 8.Cost: ~ $110.00

Book References Lidell, Lucinda, The book of Massage Amy Burfoot. Runner’s World Complete book of running and walking Pete Egoscue. Pain Free. Joe Ellis. Running Injury Free Fourth Edition. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription Second Edition. Essential Strength Training and Conditioning

Strength From Within LLC Strength and Conditioning Coach and Registered Dietitian FOR HIRE!Coach Over 400 in home exercises. Realistic behavior modification. Customized nutrition meal plans. Balance lifestyle with health. Proven results! Refer one person for 3 appointments and review in cash or towards future appointments. Call to make your appointment today!!!!!