This document provides an overview of key concepts related to movement analysis including:
I. The motor unit and structure of muscle tissue. II. The role of neurotransmitters like acetylcholine in stimulating muscle contraction. III. The sliding filament theory of muscle contraction involving calcium ions, troponin, and the myosin power stroke. IV. Types of muscle fibers and muscle contractions including eccentric, concentric, and isometric. V. Types of joint movements and muscle actions. The document also discusses biomechanical concepts such as forces, vectors, Newton's laws of motion, and linear and angular momentum.
This document discusses principles and techniques for manual therapy examinations and treatments. It describes the central themes of listening to the patient, understanding verbal and non-verbal communication, and building trust. It emphasizes keeping theoretical knowledge separate from clinical evidence when examining patients. Examination techniques discussed include range of motion tests, accessory movements, and compression tests to identify pain sources. Treatment techniques focus on physiological and accessory movements at varying amplitudes, ranges, and force levels to address pain, stiffness, and spasms. The importance of ongoing assessment and modifying techniques based on a patient's response is stressed.
This document discusses the phases of the human gait cycle. It is divided into two main phases - the stance phase, when the foot is in contact with the ground, and the swing phase, when the foot is not in contact with the ground. The stance phase makes up 60% of the gait cycle and can be further divided into initial contact, foot flat, midstance, heel rise, and toe off. The swing phase makes up the remaining 40% and includes acceleration, midswing, and deceleration. Key gait parameters like stride length, cadence, and walking velocity are also defined.
Transverse Abdominis Activation and its Role in Preventing Lower Back PainJason Krupka CSCS, PES
油
This document discusses a lesson on activating the transverse abdominis muscle to prevent lower back pain. The lesson goals are to learn the TA progressions, understand the importance of TA activation for lumbar stability and preventing lower back pain, and be able to perform the appropriate TA progression level. Activating the TA is important for nurses due to the physical demands of their jobs and high prevalence of lower back pain among nurses. The TA muscle provides lumbar stability and increases intra-abdominal pressure without holding the breath. Various exercises are provided to progressively challenge the TA muscle.
This document discusses pes planus (flat foot), including its causes, classification, presentation, diagnosis, and management. Pes planus is characterized by loss of the medial longitudinal arch of the foot. It can be flexible or rigid. Diagnosis involves examination of footprints, x-rays, and mobility tests. Management for flexible pes planus focuses on orthotics, footwear, stretching, and strengthening exercises. Rigid pes planus may require surgery. Physiotherapy aims to reduce pain, increase flexibility, and strengthen weak muscles.
Dynamic Neuromuscular Stabilization (DNS) is a comprehensive rehabilitation approach developed by Pavel Kolar that focuses on intrinsic locomotor system stabilization through understanding neurophysiological principles. It incorporates assessment, treatment, and exercise strategies to activate stabilizing systems for optimal movement patterns, benefiting a wide range of patients from athletes to geriatrics. DNS emphasizes the importance of functional stabilization and aims to restore the body's natural movement patterns by teaching the brain to maintain central control and stability.
The document outlines various neurological therapy approaches and their applications in managing disorders and diseases. It details principles and techniques of methods such as proprioceptive neuromuscular facilitation, neurodevelopmental therapy, and constrained induced movement therapy, emphasizing individualized patient treatment. Recent advances are integrated with classic approaches, highlighting the importance of neuroplasticity, motor learning, and collaborative care in enhancing patient outcomes.
The document provides an overview of strength training, emphasizing the concept of progressive resistance exercise and its various principles, including overload, specificity, and reversibility. It outlines the indications for resistance training, its significant health benefits, and necessary precautions to avoid injury. The document also details specific training protocols, including Delorme's, Oxford, and MacQueen principles, each with unique approaches to resistance application.
This document outlines Brunnstrom's approach to motor recovery following stroke. It describes the general principles, stages of recovery, evaluation procedures, and training techniques. Key points include:
- Recovery follows stereotypical stages that parallel normal motor development.
- Early recovery is characterized by basic limb synergies that gradually give way to more independent voluntary movements.
- Evaluation and treatment are based on the current stage of recovery rather than traditional strength tests.
- Procedures utilize reflexes and primitive movement patterns to facilitate recovery to the next stage.
The document provides information on the anatomy and common injuries of the spine. It begins with an overview of the bony anatomy of the vertebral column, including the 33 vertebrae separated into 7 cervical, 12 thoracic, 5 lumbar, 5 sacral fused, and coccyx fused. It then discusses the importance of the spine in providing stability, protecting the spinal cord and nerves, and allowing movement. The remainder of the document details specific regions of the spine, including the cervical, thoracic, and lumbar regions. It provides information on common injuries to these areas such as strains, sprains, fractures, and disc injuries, along with their mechanisms and symptoms. Assessment techniques and special tests for evaluating spinal injuries are also outlined
Lumbar Spnine: Anatomy, Biomechanics and PathomechanicsRadhika Chintamani
油
This document discusses the anatomy and biomechanics of the lumbar spine. It begins with an introduction describing the basic structure and lordotic curves of the spine. It then covers topics like the typical vertebrae, articulating joints, intervertebral discs, and ligaments. It discusses concepts such as the articular tripod mechanism and load distribution across the facets. The document provides clinical relevance for various anatomical structures and their relationship to pathologies like fractures, spondylolysis, and nerve impingement. In summary, the document provides a detailed overview of lumbar spine anatomy, biomechanics, and common pathomechanics.
Las bandas de resistencia son herramientas el叩sticas utilizadas en el entrenamiento de fuerza y fisioterapia, adecuadas para la rehabilitaci坦n y mejora de la fuerza muscular. La ley de Hooke regula su funcionamiento, aumentando la resistencia con la elongaci坦n, lo que permite realizar una variedad de ejercicios de fuerza est叩tica y din叩mica. Diversos estudios respaldan su eficacia para mejorar el rendimiento y prevenir lesiones en deportistas, al ofrecer un entrenamiento seguro y din叩mico que tambi辿n favorece el control neuromuscular.
O documento discute como os exerc鱈cios podem modificar a postura, mencionando que v鱈cios posturais podem ser corrigidos com reeduca巽達o psicomotora, desvios posturais com exerc鱈cios de mobiliza巽達o e for巽a, e desvios estruturais podem ser contidos ou reduzidos. Tamb辿m apresenta diversos exerc鱈cios corretivos para diferentes problemas de postura como escoliose, cifose, lordose e hipercifose.
Therapeutic exercise aims to treat diseases and injuries. There are two main types - passive and active movements. Passive movements are externally assisted and aim to maintain range of motion. Active movements involve patient effort and can be assisted, free, or resisted. The document outlines guidelines for applying range of motion exercises safely and effectively based on a patient's condition and goals. Progressive resistance training is also discussed as a method to gradually increase muscle strength over time.
This document outlines an introduction to basic joint mobilizations for sports and massage therapists. It includes the itinerary for the workshop, which involves learning the theory of joint mobilizations, practicing assessments, and practicing different joint mobilization techniques. The document covers topics such as the definition of a joint mobilization, anatomy of synovial joints, types of synovial joints, physiological and accessory joint movements, assessment of range of motion and end feels, contraindications to joint mobilizations, and Maitland's grading system for joint mobilizations.
Dr. Michael A. Vishion emphasizes the importance of speed and agility training for football players, noting that improvements take weeks or months and should be integrated into annual training. Key components include developing stride length and frequency through specific drills such as power skips, bounding, and resisted sprints, alongside agility drills like ladder and cone exercises. The document outlines various techniques and drills to enhance both speed and agility, highlighting that progress can occur regardless of an athlete's physical attributes.
Flexibility training techniques aim to increase range of motion and prevent injury. Static stretching, both passive and active, involves holding a stretched position for 20 seconds and can aid recovery. Dynamic stretching uses controlled movements to warm up. PNF stretching combines isometric contractions and relaxations to further increase range of motion beyond what static stretching allows. Examples of PNF techniques are contract-relax and contract-relax-antagonist-contract.
The document provides a comprehensive overview of wheelchairs, covering their goals, basic dimensions, types, and key components. It discusses clinical considerations for different patient needs, architectural modifications for accessibility, and various wheelchair features that promote functional independence and comfort. Additionally, it outlines procedural recommendations for transporting wheelchair-bound patients and addresses specific clinical problems related to wheelchair use for several conditions.
1. Neuromuscular coordination has two components: intramuscular coordination within individual muscles and intermuscular coordination between muscle groups.
2. Intramuscular coordination involves rate coding, recruitment of motor units, and synchronization of motor units to efficiently generate force. Intermuscular coordination requires proper interaction between agonist, antagonist, stabilizer and synergistic muscles during tasks.
3. Incoordination, or lack of coordination between muscles, can result from flaccidity, spasticity, or cerebellar ataxia. Frenkle's exercises were developed to treat sensory ataxia and improve coordination through concentration, precision, and repetition of gradual movements.
Physical fitness is defined as a set of attributes related to the ability to perform physical activities, categorized into health-related and skill-related components. Health-related components include cardiovascular fitness, body composition, flexibility, muscular strength, and endurance, while skill-related components encompass speed, agility, balance, coordination, reaction time, and power. Fitness testing assesses these components to educate participants, develop exercise prescriptions, and establish achievable fitness goals.
The document outlines the principles and techniques for conducting nerve conduction velocity (NCV) studies, including electrode placement, stimulation parameters, and measurement of compound muscle action potential (CMAP). It details the procedures for assessing both motor and sensory nerves, as well as the interpretation of results, including factors that influence NCV, such as age and temperature. Additionally, it discusses various reflex responses and their clinical applications in diagnosing neuromuscular disorders.
This document provides an overview of squats, discussing their benefits, myths, safety, technique, and variations. It summarizes research comparing narrow, medium, and wide stances, finding they have different effects on joint angles, muscle recruitment, and knee compression/tension but no stance is inherently riskier. While an older study linked squats to knee issues, more recent research has not replicated these findings. The squat places tension on the PCL during flexion but not the ACL. Proper form with hamstring engagement protects the knees.
PNF is a technique that uses proprioceptive stimulation and facilitated neuromuscular responses to improve muscle function. It involves applying resistance to a muscle as it contracts and stretches in specific patterns, like diagonal shoulder flexion and extension. The goal is to enhance neuromuscular responses like reciprocal inhibition and successive induction through stimuli applied in various ways, such as manual contact, traction, and approximation. Common PNF patterns target upper and lower extremity muscles in diagonal flexions and extensions. Strengthening is done through rhythmic initiation while stretching utilizes PNF techniques as well.
This document discusses manual therapy techniques used to treat joint dysfunctions and increase range of motion. It describes various types of mobilization techniques including grades I-V where higher grades involve larger amplitudes and forces. Grade I techniques use small amplitudes to reduce pain, grade II is used for pain control and reducing muscle guarding, and grade III is used to increase tissue mobility. Precautions are outlined for patient positioning and application of forces in a way that minimizes stress on joints. Reevaluation after treatment is also recommended to assess effects and determine next steps.
The document discusses neuropathodynamics and neuromobilization techniques. It covers:
- Flexion and extension of the spine and their effects on neural tissues, producing tension and sliding.
- Lateral flexion and its effects of increasing tension on the convex side and reducing tension on the concave side.
- Various mechanical interface and neural dysfunctions that can occur.
- Objectives, clinical tests, and techniques used in neuromobilization to restore normal neuromechanical function.
- Contraindications for neuromobilization include acute injuries or infections of the nervous system.
- Different levels of neurodynamic testing based on symptoms and neurological status.
Effects and adaptations of Nervous System to exerciseDikshaGondkar
油
This document summarizes the effects of exercise on the nervous system. It begins with an overview of nervous system anatomy, including the central nervous system (brain and spinal cord), peripheral nervous system, and divisions of the somatic and autonomic nervous systems. It then discusses neural control of movement through motor pathways and learning. Finally, it outlines adaptations to exercise training, including increased motor unit recruitment and firing rate, coordination of antagonist muscles, and blood flow regulation through the autonomic nervous system.
The document discusses exercise and its benefits for obese patients. It defines different types of physical activity and exercise. It describes the physiological effects of exercise on skeletal muscle and cardiovascular systems. Regular exercise provides significant health benefits like reduced mortality, improved glycemic control, and reduced risks of various diseases. Exercise is an important component of weight loss and maintenance by increasing calorie burn and lean muscle mass. The guidelines recommend accumulating 30-60 minutes per day of moderate exercise most days of the week.
The document provides an overview of strength training, emphasizing the concept of progressive resistance exercise and its various principles, including overload, specificity, and reversibility. It outlines the indications for resistance training, its significant health benefits, and necessary precautions to avoid injury. The document also details specific training protocols, including Delorme's, Oxford, and MacQueen principles, each with unique approaches to resistance application.
This document outlines Brunnstrom's approach to motor recovery following stroke. It describes the general principles, stages of recovery, evaluation procedures, and training techniques. Key points include:
- Recovery follows stereotypical stages that parallel normal motor development.
- Early recovery is characterized by basic limb synergies that gradually give way to more independent voluntary movements.
- Evaluation and treatment are based on the current stage of recovery rather than traditional strength tests.
- Procedures utilize reflexes and primitive movement patterns to facilitate recovery to the next stage.
The document provides information on the anatomy and common injuries of the spine. It begins with an overview of the bony anatomy of the vertebral column, including the 33 vertebrae separated into 7 cervical, 12 thoracic, 5 lumbar, 5 sacral fused, and coccyx fused. It then discusses the importance of the spine in providing stability, protecting the spinal cord and nerves, and allowing movement. The remainder of the document details specific regions of the spine, including the cervical, thoracic, and lumbar regions. It provides information on common injuries to these areas such as strains, sprains, fractures, and disc injuries, along with their mechanisms and symptoms. Assessment techniques and special tests for evaluating spinal injuries are also outlined
Lumbar Spnine: Anatomy, Biomechanics and PathomechanicsRadhika Chintamani
油
This document discusses the anatomy and biomechanics of the lumbar spine. It begins with an introduction describing the basic structure and lordotic curves of the spine. It then covers topics like the typical vertebrae, articulating joints, intervertebral discs, and ligaments. It discusses concepts such as the articular tripod mechanism and load distribution across the facets. The document provides clinical relevance for various anatomical structures and their relationship to pathologies like fractures, spondylolysis, and nerve impingement. In summary, the document provides a detailed overview of lumbar spine anatomy, biomechanics, and common pathomechanics.
Las bandas de resistencia son herramientas el叩sticas utilizadas en el entrenamiento de fuerza y fisioterapia, adecuadas para la rehabilitaci坦n y mejora de la fuerza muscular. La ley de Hooke regula su funcionamiento, aumentando la resistencia con la elongaci坦n, lo que permite realizar una variedad de ejercicios de fuerza est叩tica y din叩mica. Diversos estudios respaldan su eficacia para mejorar el rendimiento y prevenir lesiones en deportistas, al ofrecer un entrenamiento seguro y din叩mico que tambi辿n favorece el control neuromuscular.
O documento discute como os exerc鱈cios podem modificar a postura, mencionando que v鱈cios posturais podem ser corrigidos com reeduca巽達o psicomotora, desvios posturais com exerc鱈cios de mobiliza巽達o e for巽a, e desvios estruturais podem ser contidos ou reduzidos. Tamb辿m apresenta diversos exerc鱈cios corretivos para diferentes problemas de postura como escoliose, cifose, lordose e hipercifose.
Therapeutic exercise aims to treat diseases and injuries. There are two main types - passive and active movements. Passive movements are externally assisted and aim to maintain range of motion. Active movements involve patient effort and can be assisted, free, or resisted. The document outlines guidelines for applying range of motion exercises safely and effectively based on a patient's condition and goals. Progressive resistance training is also discussed as a method to gradually increase muscle strength over time.
This document outlines an introduction to basic joint mobilizations for sports and massage therapists. It includes the itinerary for the workshop, which involves learning the theory of joint mobilizations, practicing assessments, and practicing different joint mobilization techniques. The document covers topics such as the definition of a joint mobilization, anatomy of synovial joints, types of synovial joints, physiological and accessory joint movements, assessment of range of motion and end feels, contraindications to joint mobilizations, and Maitland's grading system for joint mobilizations.
Dr. Michael A. Vishion emphasizes the importance of speed and agility training for football players, noting that improvements take weeks or months and should be integrated into annual training. Key components include developing stride length and frequency through specific drills such as power skips, bounding, and resisted sprints, alongside agility drills like ladder and cone exercises. The document outlines various techniques and drills to enhance both speed and agility, highlighting that progress can occur regardless of an athlete's physical attributes.
Flexibility training techniques aim to increase range of motion and prevent injury. Static stretching, both passive and active, involves holding a stretched position for 20 seconds and can aid recovery. Dynamic stretching uses controlled movements to warm up. PNF stretching combines isometric contractions and relaxations to further increase range of motion beyond what static stretching allows. Examples of PNF techniques are contract-relax and contract-relax-antagonist-contract.
The document provides a comprehensive overview of wheelchairs, covering their goals, basic dimensions, types, and key components. It discusses clinical considerations for different patient needs, architectural modifications for accessibility, and various wheelchair features that promote functional independence and comfort. Additionally, it outlines procedural recommendations for transporting wheelchair-bound patients and addresses specific clinical problems related to wheelchair use for several conditions.
1. Neuromuscular coordination has two components: intramuscular coordination within individual muscles and intermuscular coordination between muscle groups.
2. Intramuscular coordination involves rate coding, recruitment of motor units, and synchronization of motor units to efficiently generate force. Intermuscular coordination requires proper interaction between agonist, antagonist, stabilizer and synergistic muscles during tasks.
3. Incoordination, or lack of coordination between muscles, can result from flaccidity, spasticity, or cerebellar ataxia. Frenkle's exercises were developed to treat sensory ataxia and improve coordination through concentration, precision, and repetition of gradual movements.
Physical fitness is defined as a set of attributes related to the ability to perform physical activities, categorized into health-related and skill-related components. Health-related components include cardiovascular fitness, body composition, flexibility, muscular strength, and endurance, while skill-related components encompass speed, agility, balance, coordination, reaction time, and power. Fitness testing assesses these components to educate participants, develop exercise prescriptions, and establish achievable fitness goals.
The document outlines the principles and techniques for conducting nerve conduction velocity (NCV) studies, including electrode placement, stimulation parameters, and measurement of compound muscle action potential (CMAP). It details the procedures for assessing both motor and sensory nerves, as well as the interpretation of results, including factors that influence NCV, such as age and temperature. Additionally, it discusses various reflex responses and their clinical applications in diagnosing neuromuscular disorders.
This document provides an overview of squats, discussing their benefits, myths, safety, technique, and variations. It summarizes research comparing narrow, medium, and wide stances, finding they have different effects on joint angles, muscle recruitment, and knee compression/tension but no stance is inherently riskier. While an older study linked squats to knee issues, more recent research has not replicated these findings. The squat places tension on the PCL during flexion but not the ACL. Proper form with hamstring engagement protects the knees.
PNF is a technique that uses proprioceptive stimulation and facilitated neuromuscular responses to improve muscle function. It involves applying resistance to a muscle as it contracts and stretches in specific patterns, like diagonal shoulder flexion and extension. The goal is to enhance neuromuscular responses like reciprocal inhibition and successive induction through stimuli applied in various ways, such as manual contact, traction, and approximation. Common PNF patterns target upper and lower extremity muscles in diagonal flexions and extensions. Strengthening is done through rhythmic initiation while stretching utilizes PNF techniques as well.
This document discusses manual therapy techniques used to treat joint dysfunctions and increase range of motion. It describes various types of mobilization techniques including grades I-V where higher grades involve larger amplitudes and forces. Grade I techniques use small amplitudes to reduce pain, grade II is used for pain control and reducing muscle guarding, and grade III is used to increase tissue mobility. Precautions are outlined for patient positioning and application of forces in a way that minimizes stress on joints. Reevaluation after treatment is also recommended to assess effects and determine next steps.
The document discusses neuropathodynamics and neuromobilization techniques. It covers:
- Flexion and extension of the spine and their effects on neural tissues, producing tension and sliding.
- Lateral flexion and its effects of increasing tension on the convex side and reducing tension on the concave side.
- Various mechanical interface and neural dysfunctions that can occur.
- Objectives, clinical tests, and techniques used in neuromobilization to restore normal neuromechanical function.
- Contraindications for neuromobilization include acute injuries or infections of the nervous system.
- Different levels of neurodynamic testing based on symptoms and neurological status.
Effects and adaptations of Nervous System to exerciseDikshaGondkar
油
This document summarizes the effects of exercise on the nervous system. It begins with an overview of nervous system anatomy, including the central nervous system (brain and spinal cord), peripheral nervous system, and divisions of the somatic and autonomic nervous systems. It then discusses neural control of movement through motor pathways and learning. Finally, it outlines adaptations to exercise training, including increased motor unit recruitment and firing rate, coordination of antagonist muscles, and blood flow regulation through the autonomic nervous system.
The document discusses exercise and its benefits for obese patients. It defines different types of physical activity and exercise. It describes the physiological effects of exercise on skeletal muscle and cardiovascular systems. Regular exercise provides significant health benefits like reduced mortality, improved glycemic control, and reduced risks of various diseases. Exercise is an important component of weight loss and maintenance by increasing calorie burn and lean muscle mass. The guidelines recommend accumulating 30-60 minutes per day of moderate exercise most days of the week.
This document provides instructions for four core stabilization exercises: 1) Transverse Abdominal and Multifidi exercise which works the front and back of the core while standing against a wall; 2) Pelvic Bridge which works the glutes and posterior core by slowly lifting the hips off the floor; 3) Bird Dog which works the back of the core by raising opposite arm and leg while on all fours; and 4) Side Planks which work the side core by raising up into a straight line while on one side. The instructions provide how to perform each exercise and recommend starting with lower repetitions and building up, as well as frequency, over an 8 week period.
Yurtd脹脹nda 巽al脹ma ve y端kseklisans ile ilgili merak edilen temel konular脹n 旦zetlendii bir d旦k端mand脹r.K旦rfez 端lkeleri, ABD,Kanada ve 聴ngilitere gibi 端lkelere ilikin bilgiler yer almaktad脹r.
Mkt 1043 stability and efficiency testing-SPPT23DrMariani
油
Stability testing is performed on cosmetic formulations to ensure they maintain consistent physical, chemical, and performance characteristics over their shelf life under different storage conditions. Key aspects of stability testing covered in the document include:
- Testing formulations at different temperatures and light levels to simulate real-world conditions.
- Evaluating characteristics like color, odor, viscosity, and emulsion stability at intervals.
- Guidelines for when additional testing is needed, such as with new formulations, raw materials, or manufacturing processes.
- Common testing procedures include temperature cycling, centrifugation, and packaging tests.
- The goal is to predict a formulation's stability so consumers receive a consistent product.
This chapter discusses muscle physiology and the effects of strength training. It describes the different types of muscle fibers and how they are affected by strength training. Strength training can lead to increased muscle size, strength and endurance through muscle fiber hypertrophy and increased motor unit recruitment. The chapter outlines different types of strength training exercises including static, dynamic, isotonic and isometric exercises and how muscles adapt differently to each type. It also discusses various equipment options that can be used for strength training and some pros and cons of exercises like stability ball training.
This document discusses various aspects of muscle physiology and training principles. It defines key terms like muscle strength, power, endurance and different energy systems. It describes how muscle adaptations occur in response to different types of training like resistance, aerobic and anaerobic training. It also summarizes the cardiovascular, respiratory, muscular and other physiological adaptations that result from endurance training.
The document discusses the core and its importance for optimal functioning of the kinetic chain. It defines the core as the lumbo-pelvic-hip complex and describes the muscles involved. Various assessment tests are provided to evaluate core strength, endurance, neuromuscular control and overall functionality. Guidelines are given for developing a comprehensive core stabilization training program with emphasis on progression from stabilization to integrated strength training across multiple planes and functional activities.
The document discusses PowerCentering 2.0, a core training program presented by Dr. Peter Gratale. It covers current fitness trends, core muscles and techniques, tests to assess core strength and pelvic stability, sample exercise protocols, and an overview of a core-focused strength program including interval cardio and cool down approaches. Integration opportunities with other wellness services and specialists are also mentioned.
Stabilization of soil using bitumenous emulsionsprashanth kumar
油
The document discusses soil stabilization techniques using bituminous emulsions, emphasizing the importance of soil properties in construction foundations. It outlines various methods for improving soil strength, including mechanical and additive methods, and presents experimental results demonstrating the effects of different percentages of bituminous emulsions on soil density and bearing capacity. The findings suggest that bituminous emulsions are effective for enhancing weak soils, potentially reducing the need for deep foundations in engineering projects.
Physical fitness refers to the body's ability to function efficiently and carry out daily tasks, resist diseases, and handle emergencies. The main components of fitness include cardiovascular endurance, muscular endurance, strength, flexibility, and body composition. Physical fitness provides benefits such as improved heart health, weight management, better mood and reduced risks of diseases. Factors like age, gender, environment, stress levels, and illnesses can impact one's level of fitness.
11+, hem erkek hem de bayan futbolcular脹n en yayg脹n yaralanmalar脹n脹 azaltmay脹 ama巽layan tam bir 脹s脹nma program脹d脹r.
Egzersizler core ve bacak kaslar脹n脹n g端巽lendirilmesini salar ve ayr脹ca statik, dinamik ve reaktif n旦rom端sk端ler kontrol, koordinasyon, denge, 巽eviklik ve s脹巽rama tekniini gelitirir.
2. CORE=EK聴RDEK
Core Stabilizasyon egzersizi=Kas, ligament ve
fasianin 端rettii senkronize hareket ile g旦vdeyi
stabilize edici egzersizlerdir.
Joseph Pilates ise coreu v端cudun alt
kaburgalar脹ndan kal巽an脹n alt k脹sm脹na kadar
(glutal k脹vr脹m) 巽evreleyen b旦l端m olarak
tan脹mlam脹t脹r.
Ama巽:Eklem stabilizasyonu
Vucut fark脹ndal脹脹
3. V端cutta core alt ve 端st b旦l端m
aras脹ndaki kuvvet aktar脹m脹ndan
sorumludur !!!!
6. Core antrenman脹n v端cut
merkezindeki kaslar 端zerine
odaklanan ve bu kaslar脹 g端巽lendirerek
v端cut dengesini korumaya ve
artt脹rmaya y旦nelik sistemli egzersizler
b端t端n端 olarak ifade edilebilir.
7. KALA ABD VE E.R. ERKEKLER聴N DEERL聴ER
KADINLARDAN YKSEK
14. KO ULAR
聴LER聴 DZ KO捉 U
1
Bu a ama birbirine 5-6 metre arayla paralel olarak konulmu 6-10 巽ift koniden
olu maktad脹r. ki oyuncu ayn脹 anda 1. koniden ba lar. Birlikte son koniye kadar jog
eklinde devam eder. D旦n端 te kademeli olarak h脹z脹 art脹r脹l脹r. Egzersiz 2 kere tekrar
edilir.
KO ULAR
E捉 聴N聴N ETRAFINDAN DOLA捉MA
4
KO ULAR
BACAI 聴E EV聴RME
3
lk koniye do ru hafif tempoda ko ulur. Durarak diz ve kal巽a i巽e do ru d旦nd端r端l端r.
Ayn脹 hareket di er bacakla da ard脹 脹k olarak yaparak, koniler aras脹nda gidip
gelinebilir. Egzersiz 2 kez tekrar edilir.
KO ULAR
聴LER聴 ve GER聴YE ABUK KO捉 ULAR
-
6
KO ULAR
BACAI DI捉 A EV聴RME
2
lk koniye do ru d端 端k tempoda ko ulur. Durarak diz ve kal巽a d脹 a do ru d旦nd端r端l端r.
Ayn脹 hareketi di er bacakla da ar d脹 脹k olarak yaparak, koniler aras脹nda gidip
gelinebilir. Egzersiz 2 kez tekrar edilir.
KO ULAR
OMUZ TEMASI YAPARAK KO捉 U
5
iftler ilk koniye kadar d端 端k tempoda ko ar. 90 derecelik a巽脹yla partnere do ru
hareketlenilir. E ler birbirinin 巽evresinde daire 巽izer ve tekrar koniye d旦ner. Her koni
i巽in hareketler tekrarlan脹r. Kal巽a ve dizleri b端kerek a 脹rl脹k merkezinin yere
yakla t脹r脹lmas脹 unutulmamal脹d脹r. Egzersiz 2 kez yap脹l脹r.
BENCH DURU U
STAT聴K BENCH
7
Kal巽a ve dizler hafif b端k端l端 iken iki koni ileri bir koni geriye (geri geri) h脹zl脹 bir
ekilde ko ularak t端m koniler tamamlan脹r. Ad脹mlar脹n k端巽端k ve h脹zl脹 olmas脹 旦nemlidir.
BENCH DURU U
BACAI KALDIRIP BEKLETME
7
lk koniye do ru yava tempoda ko ulur. 90 derecelik a巽脹yla yana ve tak脹m arkada 脹na
do ru omuzlar birbirine temas eder ek s脹巽rama yap脹l脹r.
Not: dizlerin b端k端l端 olmas脹na ve her iki aya 脹n yerle temas etti ine emin olunur .
Dizlerin i巽eri b端k端lmemesi gereklidir. S脹巽rama ve senkronizenin iyi olabilmesi i巽in
tak脹m arkada 脹yla zamanlaman脹n iyi yap脹lmas脹 旦nemlidir .
BENCH DURU U
BACAK DE聴捉 T聴RME
7
BENCH YAN DURU
HAMSTRING KASLARI
TEK AYAK ZER NDE DURMA
SQUAT
SIRAMALAR
D聴KEY SIRAMA
12
BENCH YAN DURU
HAMSTRING KASLARI
TEK AYAK ZER NDE DURMA
SQUAT
SIRAMALAR
KUTU SIRAMA
12
BENCH YAN DURU
HAMSTRING KASLARI
TEK AYAK ZER NDE DURMA
SQUAT
SIRAMALAR
YANA SIRAMA
12
KO ULAR
D聴ER 聴ZG聴YE KO捉 U
13
KO ULAR
YN DE聴捉 T聴RME
15
KO ULAR
ADIMLAMA
14
PARMAK UCUNDA YKSELEREK
11
TEK AYAKLA
11
NE ADIM ALARAK
11
TOP TUTMA
10
PARTNER聴N DENGES聴N聴 BOZMA
10
TOP ATMA
10
BA捉 LANGI POZ聴SYON
9
聴LER聴 SEV聴YE POZ聴SYON
9
ORTA SEV聴YE POZ聴SYON
9
STAT聴K BENCH
8
BACAK KALDIRMA
8
KALAYI KALDIRIP 聴ND聴RME
8
1. BLM
2. BLM
3. BLM
KO捉 ULAR 揃 8 DAK KA
KUVVET 揃 PL 聴OMETR聴K 揃 DENGE EGZERS聴ZLER聴 揃 10 DAK KA
KO捉 ULAR 揃 2 DAK KA
11+
1. SEV YE 2. SEV YE 3. SEV YE
Ba lang脹巽 pozisyonu: 旦n koldan destek al脹narak y端z 端st端 uzan脹l脹r . Dirsekler omuz
hizas脹ndad脹r.
Egzersiz: dirsek ve ayaklar dan destek al脹narak g旦vde yukar脹 kald脹r脹l脹r . 20-30 saniye
beklenir. V端cut d端z bir 巽izgi durumundad脹r. V端cudun sallanmamas脹 ve belin
巽ukurla mamas脹 旦nemlidir. 3 set uygulan脹r.
Ba lang脹巽 pozisyonu: 旦n koldan destek al脹narak y端z 端st端 uzan脹l脹r . Dirsekler omuz
hizas脹ndad脹r.
Egzersiz: dirsek ve ayaklar dan destek al脹narak g旦vde yukar脹 kald脹r脹l脹r. Toplam脹 40 sn
olacak ekilde 2 sn. de bir bacak de i tiriler ek yukar脹 kald脹r脹l脹p bekletilir. V端cut d端z bir
巽izgi durumundad脹r. V端cudun sallanmamas脹 ve belin 巽ukurla mamas脹 旦nemlidir . 3
set uygulan脹r.
Ba lang脹巽 pozisyonu: 旦n koldan destek al脹narak y端z 端st端 uzan脹l脹r . Dirsekler omuz
hizas脹ndad脹r.
Egzersiz: dirsek ve ayaklar dan destek al脹narak g旦vde yukar脹 kald脹r脹l脹r. Tek bacak
yerden 10-15 cm kald脹r脹l脹r ve 20-30 sn. Bekletilir. V端cut d端zd端r. Kal巽an脹n
d端 memesi, v端cudun sallanmamas脹 ve belin 巽ukurla mamas脹 旦nemlidir . 3 set
Ba lang脹巽 pozisyonu: iki bacakta d端z dururken, v端cut dirsek b旦lgesiyle destekle -
nerek yan pozisyonda omuzdan aya a kadar d端z bir 巽izgi halinde durulur .
Egzersiz: yukardaki kol b端k端lerek el bel b旦lgesine yerle tirilir. 20-30 sn. S端resince
bacak omuz seviyesine gelinceye kadar kald脹r脹l脹p, yava 巽a indirilir . K脹sa bir mola
sonras脹 ayn脹 i lem di er tarafa uygulan脹r. Her y旦n i巽in 3 set 巽al脹 脹l脹r.
Yumu ak bir zemin 端zerinde diz 端zerinde diz b端k端l端 halde iken partner , ayak
bileklerinden s脹k脹ca tutar. V端cudunuz egzersiz boyunca omuzdan dize kadar d端z
olmal脹d脹r. Baca 脹n arka taraf脹ndaki kaslar ile kal巽a kaslar脹 kontr ol端 sa lanana kadar
旦ne do ru hamle yap脹l脹r. Duru un daha fazla korunamad脹 脹nda bacaklar gev etilir
(v端cut 旦ne b脹rak脹l脹r) ve 脹nav pozisyonu al脹narak dir en巽 ellere verilir. 60 sn. de 12-15
tekrar yap脹lan 巽al脹 ma tek set olarak uygulan脹r .
Pozisyon: E ler tek kol mesafe uzakl脹ktayken tek ayak 端zerinde durur .
Egzersiz: Partnerler bir birlerini s脹ras脹yla farkl脹 y旦nler e do ru iterken dengeyi
korunmaya al脹 脹r. Dizin i巽eri do ru b端k端lmesi engellenip 30 saniye devam edilir . Ayak
de i tirilerek 2 set uygulan脹r.
Pozisyon: e ler bir birini tek ayak 端zerinde hafif巽e tutabilecek ekilde dururlar .
Egzersiz: 巽旦melme i lemi yava 巽a ger巽ekle tirilirken, d端zelme i lemi daha h脹zl脹d脹r .
Dizin i巽e burkulmamas脹 i巽in konsantr e olunmal脹d脹r. V端cudun y端kselmesi esnas脹nda
kal巽a ve v端cudun 端st b旦lgesinin d端z olmas脹 gerekir. Her bir bacak i巽in 10 tekrar ve 2
set yap脹l脹r.
Pozisyon: zemin 端zerinde bir art脹 oldu u d端 端n端ler ek ayaklar kal巽a geni li inde
olacak ekilde durulur.
Egzersiz: ileri geri, yanlara ve 巽aprazlama s脹巽ramalar yap脹l脹r . Kal巽a ve dizler hafif
b端k端l端rken s脹巽ramalar maksimum h脹zda yap脹lmal脹d脹r. Yerle temas yumu ak yap脹lmal脹,
dizler i巽e b端k端lmemelidir. 30 saniye devam ettirilen har eket 2 set yap脹l脹r.
Ba lang脹巽 pozisyonu: iki bacakta d端z pozisyonda iken, v端cut dirsek b旦lgesiyle
desteklenerek yan pozisyonda omuzdan aya a kadar d端z bir 巽izgi halinde durulur .
Egzersiz yukardaki kol b端k端lerek el bel b旦lgesine yerle tirilir. 20-30 sn. S端resince
kal巽a yukar脹-a a 脹 y旦nl端 hareket ettirilir. K脹sa bir mola sonras脹 ayn脹 i lem di er tarafa
uygulan脹r. Her y旦n i巽in 3 set 巽al脹 脹l脹r.
Yumu ak bir zemin 端zerinde diz 端zerinde diz b端k端l端 halde iken partner , ayak
bileklerinden s脹k脹ca tutar. V端cudunuz egzersiz boyunca omuzdan dize kadar d端z
olmal脹d脹r. Baca 脹n arka taraf脹ndaki kaslar ile kal巽a kaslar脹 kontr ol端 sa lanana kadar
旦ne do ru hamle yap脹l脹r. Duru un daha fazla korunamad脹 脹nda bacaklar gev etilir
(v端cut 旦ne b脹rak脹l脹r) ve 脹nav pozisyonu al脹narak dir en巽 ellere verilir. 60 sn. de 7-10
tekrar yap脹lan 巽al脹 ma tek set olarak uygulan脹r .
Pozisyon: Partnerler 2-3 metr e aral脹kl脹 tek ayak 端zerinde dururlar.
Egzersiz: kar脹n i巽eri do ru 巽ekilirken denge sa lanarak top at脹l脹r . V端cut a 脹rl脹 脹 aya 脹n
旦n k脹sm脹na verilir. Diz hafif b端k端l端 durur (di er aya a do ru b端k端l端 olmamas脹
gerekir). 30 sn. Beklenip bacak de i tirilerek devam edilir. al脹 ma 2 set yap脹l脹r.
Pozisyon: ayaklar kal巽a geni li inde a巽脹l脹rken eller kal巽a 端zerine yerle tirilir .
Egzersiz: d端 端k tempoda 旦ne ad脹m al脹n脹r. Bu ad脹m 旦ne at脹lan bacak kal巽a ve dize 90
derecelik a巽脹 sa layana kadar devam ettirilir . Diz i巽e b端k端lmemelidir. V端cudun 端st
k脹sm脹 ile kal巽a sabit tutulur. Her bir bacak i巽in 旦ne, 10 hamle olacak ekilde 2 set
yap脹l脹r.
Pozisyon: tek ayak 端zerinde v端cut hafif 旦ne e ilmi durumda kal巽a ve dizler
b端k端lm端 t端r.
Egzersiz: destek al脹nan ayaktan yakla 脹k 1 metr e yana do ru di er aya a s脹巽rama
yap脹l脹r. Yerle temas脹n direncini d端 端rmek i巽in kal巽a ve dizlerin hafif巽e b端k端lmesi
gerekir. Her s脹巽rama sonras脹 denge korunmal脹d脹r. 30 saniye devam ettirilen hareket 2
set yap脹l脹r.
Ba lang脹巽 pozisyonu: baca 脹n alt k脹sm脹 90 der ece b端k端l端 iken yan yat脹 pozisyonda
beklenir. V端cut dirsek ve baca 脹n脹z脹n alt k脹sm脹 ile desteklenir . Destek al脹nan dirsek,
omzunuzun hemen alt脹ndad脹r. Yukardaki kol b端k端lerek el bel b旦lgesine yerle tirilir.
Egzersiz: ayak omuz seviyesine gelene kadar kald脹r脹l脹r ve omuzdan aya a kadar olan
b旦lgeler d端z bir olu turulmaya 巽al脹 脹l脹r. 20 30 saniye boyunca bu pozisyonda
kal脹n脹r. K脹sa bir mola sonras脹 ayn脹 i lem di er tarafa uygulan脹r . Her y旦n i巽in 3 set
Yumu ak bir zemin 端zerinde diz 端zerinde diz b端k端l端 halde iken partner , ayak
bileklerinden s脹k脹ca tutar. V端cudunuz egzersiz boyunca omuzdan dize kadar d端z
olmal脹d脹r. Baca 脹n arka taraf脹ndaki kaslar ile kal巽a kaslar脹 kontr ol端 sa lanana kadar
旦ne do ru hamle yap脹l脹r. Duru un daha fazla korunamad脹 脹nda bacaklar gev etilir
(v端cut 旦ne b脹rak脹l脹r) ve 脹nav pozisyonu al脹narak dir en巽 ellere verilir. 60 sn. de 3-5
tekrar yap脹lan 巽al脹 ma tek set olarak uygulan脹r .
Ba lang脹巽 pozisyonu: tek ayak 端zerinde durulur.
Egzersiz: iki elle top tutulurken tek ayak 端zerinde denge sa lan脹r . V端cut a 脹rl脹 脹 aya 脹n
旦n k脹sm脹na verilir. Dizler i巽e do ru b端k端lmemelidir. 30 saniye pozisyon devam
ettirilip bacak de i imi yap脹l脹r. Topuk zeminden hafif巽e kald脹r脹larak veya top
bilekleriniz ve/veya di er dizinizin arkas脹ndan d旦nd端r erek egzersiz zorla t脹r脹labilir.
al脹 ma 2 set yap脹l脹r.
Pozisyon: ayaklar kal巽a geni li inde a巽脹l脹rken eller kal巽a 端zerine yerle tirilir .
Egzersiz: sandalyeye oturuyormu gibi d端 端n端l端r. Squat kal巽a ve dizler 90 derece
b端k端lerek ger巽ekle tirilir. Dizlerin i巽eri do ru b端k端lmesine izin verilmez. 旦melme
yava olurken, d端zelme h脹zl脹 olarak ger巽ekle tirilir . Ayaklar tamamen d端zelince,
tekrar a a 脹 y旦nl端 harekete ge巽ilerek 30 sn. devam edilir. al脹 ma 2 set uygulan脹r.
Pozisyon: ayaklar kal巽a geni li inde a巽脹l脹rken eller kal巽a 端zerine yerle tirilir .
Egzersiz: sandalyeye oturuyormu gibi d端 端n端l端r. Kal巽a ve dizler 90 derece
b端k端lene kadar 巽旦melme i lemi yap脹l脹r ve yakla 脹k 2 saniye beklenilir . Ard脹ndan h脹zl脹
bir ekilde y端kse e s脹巽ran脹l脹r. Zemine temasta kal巽a ve dizler b端k端lerek parmak
ucuna yumu ak ini yap脹l脹r. Dizler i巽e b端k端lmemelidir. 30 saniye devam ettirilen
Maksimum h脹z脹n % 75-80 iddetinde saha enine ko ulur . 2 set yap脹l脹r. Sahan脹n di er taraf脹na kadar 旦ne do u at脹lan dizlerin yukar脹 do ru
kald脹r脹lmas脹/巽ekilmesi sa lan脹r. Kol ve baca 脹n 巽aprazlama harekette bulundu u
巽al脹 ma y端ksek h脹zda ger巽ekle tirilir. Toparlanma i巽in d端 端k iddette ko u yap脹l脹r.
4-5 ad脹m d端 端k tempoda ko arken, d脹 taki aya 脹n 端zerinde durulur ve di er aya a
do ru y旦n de i tirerek h脹zl脹 bir ekilde hareketlenilir. Tekrar di er aya a do ru y旦n
de i tirmeden 旦nce yakla 脹k % 80-90 iddetinde 5-7 ad脹m ko ulur . Dizin i巽 tarafa
do ru b端k端lmemesine dikkat edilirken sahan脹n di er taraf脹na kadar devam edilir .
D旦n端 te d端 端k iddetli ko u yap脹l脹p 2 set uygulan脹r.
