KIN 416

Strength and Conditioning Program Design

Lab Exercises & Assignments, Winter2018

Dr. Gordon Chalmers

Dept. of HHD

WesternWashingtonUniversity

 2018, Gordon Chalmers, Ph.D.

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/ Dept. of Health and Human Development

ACKNOWLEDGEMENT OF RISK AND HOLD HARMLESS AGREEMENT

Acknowledgment of Risk:

I hereby acknowledge that I have voluntarily chosen to participate in the activities of the Kinesiology and Physical Education Program (hereinafter called “Program”) through Western Washington University’s Dept. of Health and Human Development. I understand the risks involved. I recognize that the physical education classes and their activities which include but are not limited to motor skills, fitness, outdoor recreation, games, sports, modified, creative, rhythmic, individual, dual and team,involve risk of injury and I agree to accept any and all risks associated with the activities, including but not limited to property damage or loss, minor bodily injury, severe bodily injury, illness and death. Furthermore, I recognize that my participation in the Program involves activities incidental thereto, including but not limited to, travel to/from Program activities, limited availability of medical aid and the possible negligent or reckless conduct of other participants. By voluntarily participating in the Program with the knowledge of the risks involved, I hereby agree to accept any and all inherent risks of property damage, bodily injury, or death. I understand that I am responsible for researching and evaluating the risks that I may face and am responsible for my actions. Any activities that I may take part in, whether as a component of the Program or separate from it, will be considered to have been undertaken with my approval and understanding of any and all risks involved.

Indemnification and Hold Harmless:

In consideration of my participation in the Program and to the extent permitted by law, I agree to indemnify, defend and hold harmless WesternWashingtonUniversity, its trustees, officers, directors, employees, agents, volunteers and assigns from and against all claims arising out of or resulting from my participation in the Program. “Claim” as used in this agreement means any financial loss, claim, suit, action, damage, or expense, including but not limited to attorney’s fees, attributable to bodily injury, sickness, disease or death, or injury to or destruction of tangible property including loss of use resulting therefrom. In addition, I hereby voluntarily hold harmless WesternWashingtonUniversity, its trustees, officers, directors, employees, agents, volunteers and assigns from any and all claims, both present and future, that may be made by me, my family, estate, heirs or assigns.

I hereby expressly agree to indemnify, defend and hold harmless WesternWashingtonUniversity, its trustees, officers, directors, employees, agents, volunteers and assigns for any claim arising out of my participation in the activity, except for claims arising out of the sole negligence or willful misconduct of WesternWashingtonUniversity, its trustees, officers, directors, employees, agents, volunteers and assigns.

I understand that Western Washington University does not provide any medical, dental or life insurance to cover bodily injury, illness or death; nor insurance for personal property damage or loss; nor insurance for liability arising out of my negligent acts or omissions; and I acknowledge that I am completely responsible for my own insurance or financial resources to cover expenses related to these things.

I further understand that this acknowledgement of risk and hold harmless is intended to be as broad and inclusive as permitted by the laws of the State of Washington, or any other applicable laws, and that if any portion hereof is held invalid, I agree that the balance shall, notwithstanding, continue in full legal force and effect.

I agree that this acknowledgment of risk and hold harmless is effective for as long as I participate in the Program.

I have read and understand this acknowledgement of risk and hold harmless agreement.

______

Participant Name (please print)Signature of ParticipantDate

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KIN 416 LabExercises and Assignments 2018, Gordon Chalmers, Ph.D. Pg. 1updated 3/1/18

Stretching Technique Laboratory Exercises

Purpose

To learn to select and perform correctly a sample of static, dynamic and PNF flexibility exercise techniques.

NOTE: For all the labs that involve movement, the goal of the lab is to allow students to experience and learn about the movements, and learn about the role of the movement in an exercise program. The goal is not to have students learn to perform the movements correctly. That would require much more time to practice under supervision in the lab, and a lab exam in which the performance of the movements are evaluated. Knowledge related to the movement practiced in the lab can be evaluated on the written class exams.

Equipment Required

  • Exercise mats
  • A flat surface at least 5 yards (4.6 m) long (for the dynamic stretching exercises)

Personnel Required

  • Students divided into groups of two people per group

Reading Sources Required

  • KIN 416 Lecture notes: Flexibility, Static and Dynamic Stretching and Warm-Up
  • NSCA course textbook: Essentials of Personal Training. pp 277-285
  • KIN 416 web site articles: Bring these to the lab as reference sources
  • ACSM Basic Stretch Program
  • Lower Extremity Stretching For Endurance Runners
  • Dynamic Stretching Exercises (brianmac)
  • Dynamic stretching/flexibility and mobility (James Madison University)

Cautions

Do all static and dynamic exercises gently with low intensity. You do not need to push yourself to your maximum ROM. The emphasis must be on correct form development within your safe ROM, not pushing yourself to a maximum ROM.

Procedure – Static Stretching

  1. Practiceany 3 exercises contained in ACSM Basic Stretch Program
  2. Practice the exercise in figure5 of Lower Extremity Stretching For Endurance Runners

Procedure – Dynamic Stretching

  1. Practice the following exercises contained in Dynamic Stretching Exercises (brianmac)
  2. Arm swings, overhead/down and back, side/front crossover
  3. Hip circles
  4. Half squat
  5. Practice the following exercises contained in Dynamic stretching/flexibility and mobility (James Madison University)
  6. Walking high knees
  7. Walking lunge
  8. Side bend, over and back
  9. Power skip

Cautions for PNF stretching

You never apply force to move a person into a greater range of motion. The person doing the stretching always uses their own voluntary muscle contraction to move their own joint to a greater range of motion. You (the person being stretched or the person helping) do not need to push(physically or mentally) the subject to a great ROM. The emphasis must be on correct form development within your safe ROM, not pushing to a maximum ROM.

Procedure – PNF Stretching

1)Do the target muscle contract procedure for Hamstrings

  1. Subject (person being stretched, red shirt) uses their own voluntary hip flexor muscle contraction to move the leg as far as possible into hip flexion.
  2. Trainer (blue shirt) holds the leg in that position and prepares to resist against hip extension.
  3. Subject performsa moderate isometric contraction of the hamstring muscles by attempting a hip extension against the fixed resistanceoffered by the trainer for 6 secs
  4. Subject relaxes the hamstring muscle
  5. Subject uses their own voluntary hip flexor muscle contraction to move the leg further into hip flexion.
  6. Repeat steps 2, 3, 4, 5.
  7. Repeat steps 2, 3, 4, 5 again.

2)Do the PNF stretching procedure for another muscle group (e.g. anterior shoulder muscles, hip adductors, etc.) using the same procedures described above for the hamstrings.

Lab Report(one report for both students in a group)Date: ______

Names of both students: ______

Lab group: A / B (circle one) Lab time:______

The time each static stretch was typically held for was: ______

Three static stretching exercises practiced

Flexibility exercise performed / Muscle group(s) affected[1]
1.
2.
3.

Three most interesting dynamic stretching exercises practiced

Flexibility exercise performed / Muscle group(s) affected1
1.
2.
3.

One PNF stretching exercise practiced, in addition to the hamstring exercise required (do not list the hamstrings group exercise)

Muscle group(s) affected[2]

.

KIN 416 LabExercises and Assignments 2018, Gordon Chalmers, Ph.D. Pg. 1updated 3/1/18

Posture Laboratory Exercises

Purpose

To learn proper posture, spinal motion and breathing exercise techniques.

Why learn about posture in a strength and conditioning class? Posture is the foundation of stretching, stance, movement and force production required in exercise.

Examples of the importance of posture for athletes and for exercise:

  • The first thing Erik Helland, strength and conditioning coach for NBA Chicago Bulls, evaluates in an athlete is posture and spine motion (Source: Strength & Power Hour, 09-09-28).
  • “I let posture be my guide. If they can’t maintain posture, they can’t maintain load” Tom Myslinski, former Cleveland Browns strength and conditioning coach and currently (2010) The University of Memphis football team's strength coach. Myslinski played for nine seasons as an offensive lineman in the NFL. (Source: Strength & Power Hour, 06-20-10).
  • Eric Cressy Blog ( illustrating that even professional athletes commonly have posture deficits.

6 Reasons Anterior Core Stability Exercises Are Essential
This time of year, I'm doing a lot of assessments on professional baseball players who are just wrapping up their seasons. One of the biggest issues that I note in just about every "new" athlete I see is a lack of anterior core control. In other words, these athletes sit in an exaggerated extension pattern that usually looks something like this:
And, when they take their arms overhead, they usually can't do so without the ribs "flaring" up like crazy.

Equipment Required

  • Exercise mats
  • Various resistance training implements
  • Aerobic exercise equipment

Personnel Required

  • Students divided into groups of two people per group

Reading Sources Required

  • KIN 416 Lecture notes: Flexibility, Static and Dynamic Stretching and Warm-Up
  • NSCA course textbook: Essentials of Personal Training. p 273, paragraph from bottom of column 1 to top of column 2.
  • KIN 416 web site articles: Bring these to the lab as reference sources
  • Watch Your Bodymechanics

Cautions

Warm up prior to activity. Do all exercises gently with low intensity. You do not need to push yourself to your maximum when stretching orworking against resistance loads. The emphasis must be on correct form development within your safe ROM and a load you can very easily lift. If you have any spineproblems, or other concerns related to exercise activity, talk with Dr. Chalmers before you perform any of the student exercises.

Instructions

Dr. Chalmers will discuss with the class the background information in parts 1A, 2A, 3A, 4A, 5A.

After each “A” section is discussed, students, in pairs, will have time to perform the lab exercises in the corresponding “B” sections (1B, 2B, 3B, 4B, 5B), and complete the report requirements for each of those “B” sections.

(1A) Spine posture – background information

  1. A neutral spine position should be maintained during most stretching and lifting exercises. When in a neutral position the spine is much stronger and better able to support a compressive load (25% - 45% stronger), and damaging shear forces are minimized (McGill pg 92).

EXAMPLES OF POOR AND DESIRED SPINAL POSTURE

CORRECT NEUTRAL SPINE (in person leaning forward) / TOP: Correct neutral spine, as torso bends forward (flexion at hip, not the spine)
BOTTOM: Undesired lumbar spinal flexion, as torso bends forward
/ Golf technique
POOR SPINE POSTURE / GOOD SPINE POSTURE
/ / PT stance and bend technique

Source: No More Sit-ups and Crunches

Author: Anthony Renna

Standing posture: (McGill pg 87, 177-8)

Good = Neutral spine (see figure above)

Poor = slightly flexed spinal posture = chin poking forward, shoulders dropped and slouched, requires chronic low level low back extensor muscle contraction. To improve posture, extend at the hips also bring back head and shoulders, to bring spine into neutral position and shut off extensors (palpate the muscles to feel them relax during this exercise).

Also watch for excessive lordorsis (sway back) with pelvis tipped forward in some people. Correct by tipping pelvis posteriorly.

Stretching posture: (McGill pg 207-210)

Poor = flexed spine

Good = neutral spine; maintain upright torso during hip & knee stretching, this produces more stretching effect (and mobility) in the target hip and leg, rather than having the spine flex to compensate for poor mobility in the hip and/or leg.

Left: Bad posture when stretching Right: Good posture when stretching. (From McGill fig 10.41 pg 209)

Posture when resistance training:

/ /
Left: Bad posture when performing rowing exercise with flexed spine. Right: Good posture when rowing, spine in neutral position. (From McGill fig 7.3 pg 143)
/
Undesired spinal flexion (left picture), correct spinal posture during rowing exercise (right 3 pictures)

(1B) Spine posture – student exercises

  1. Standing posture. Review the definition of “good” versus “poor” standing posture above. With your partner observing and providing comments on your body position when standing naturally (good versus poor) feel how the good and the poor postures feel. Try the exercises described and illustrated in figures above under “Standing posture” to improve your standing posture. Learn how they feel so you can catch yourself during the day in the poor posture, and return yourself to the good posture.
  1. Stretching posture.
  2. Practice the sitting poor and good hamstring stretch in figure above under “Stretching posture”. Feel the difference in how the poor and good techniques feel in your low back and your leg.
  3. QUESTION TO ANSWER ON LAB REPORT: In the article “Watch YourBodymechanics” there is a “coaching point” (an expression to remind and cue the client) that serves as a reminder for maintaining a neutral spine when stretching or resistance training. What is that expression?

(2A) Abdominal bracingand spine stability during exercise – background information(Source: McGill, Ultimate back fitness and performance, 3rded, pp 113-4, 117, 188)

  • All torso muscles working TOGETHER in a coordinated fashion are important to produce stabilizing stiffness of the spine. One or two particular muscles (e.g. transverse abdominis and multifidus) are not more important than others, and so all muscles must be trained, not just a select few.
  • Endurance and motor control are most important, strength is rarely needed. During most tasks of daily living, including standing with 30 kg in each hand, the contraction required of abdominal wall muscles required to produce stability is less than 5% of a MVC.
  • Abdominal bracing is activation of all three layers of the abdominal wall.
  • A stabilizing exercise is any activity that develops motor patterns that ensure stability, and do so without imposing excessive loading of the spine.
  • No single motor pattern will ensure spine stability under all movement conditions, and so a variety of exercises that vary challenge, load, speed etc. must be employed.
  • Stiffness and stabilization of the spine does not mean no motion of the spine, it means stability. You can have a stiff, stable torso, with the correct amount of stiffness for the load and the speed of movement.

(2B) Abdominal bracing and spine stability during exercise– student exercises

1)Learn to do an abdominal brace. See figures below.

Left: Slouch, flex spine, and feel paraspinal extensor contraction just above pelvis. Right: Move into neutral spine position and feel extensors shut off and relax. (From McGill fig 10.2 pg 178)

Slightly flex your torso, feel contraction in your low back extensors. Extend spine until neutral spine position is reached and extensors relax. Then contract the abdominal muscles and feel the activation of the extensor muscles. This is an abdominal brace.

Learning the abdominal brace. Left: Feel the extensors contract. Center: feel extensors relax when you move to a neutral spine position. Right: Contact the abdominal muscles and feel the extensors contract. This is the abdominal brace. (From McGill fig 10.13 pg 189)

2)Practice the conscious abdominal contraction that produces the bracing during a functional task.

a)Do a standing unilateral straight arm forward dumbbell raise (using a light weight that you can very easily lift). Concentrate on performing the abdominal brace the entire time the weight is in your hand (not just when you are lifting it).

b)Select any upper body resistance training exercise that requires standing or sitting (sitting without back support, the biceps curl is not allowed!!), and does not require flexion or extension of the spine. Perform the exercise using a light weight that you can very easily lift. Concentrate on performing the abdominal brace the entire time the weight is being supported by your body (not just when you are doing your reps).

(3A) Squating hip hinge – background information (Source: McGill, Ultimate back fitness and performance, 3rded, pp 180-2)

  • You must be able to separate hip flexion from lumbar flexion when making a squatting motion. Perform the squatting motion with the hips moving back on a 45 degree path of motion as the hip flexes, without having the spine move out of the neutral position.

(3B) Squating hip hinge – student exercises