Fitness: Tips for “Leaner” Muscles

Starting Out

9 Weight Training Tips | Female Bodybuilding

This Is How Many Reps You Should Be Doing If You’re Looking to Get Lean Author picture of Tamara Pridgett March 26, 2018 by Tamara Pridgett
“..Mitchell advises splitting your workouts up into heavy, medium, and light days. Her reasoning — “Muscle confusion is everything. The body never hits a plateau when we constantly switch up the weight and rep schemes.” Here’s a sample of what your programming should look like:

Heavy weight day: Do three sets, decreasing the amount of reps in each set. Start with 10 reps, decrease to eight reps in your second set, and your final set should be only six reps. Be sure to take one and a half to two minutes rest in between each set.
Medium weight day: Do three sets of 12 reps, taking 45 seconds to one minute of rest between sets.
Light weight day: Do three sets of 15 reps with 45 seconds to one minute of rest in between each set.
..”

HOW TO WRITE A WORKOUT PROGRAM – made easy!

Sal: I personally workout 5-6 days a week (sample below)
M-Upper Body: Arms & Biceps
T-Lower Body: Legs & Cardio
W-Upper Body: Triceps & Back
Th- Lower Body: Legs & Cardio
F-Upper body: Chest
Sa-Abodominals (shoulders or other muscles I haven’t been able to workout earlier in the week)
*Note: I do various abdominal workouts daily!

30-Minute Strength Training for Women | Home Workout for All Levels

How Many Reps,Sets and Rest Should You Do To Build Lean Muscle

5 sets 10-12 reps, 20 second break

How many sets and reps to build muscle | for size, mass, strength

3-5 sets 6-10 reps

Upper Body

Misc.

LEAN UPPER BODY WORKOUT FOR WOMEN – YouTube

Tank Top Arms Workout – Shoulders, Arms & Upper Back … – YouTube

Lower Body

*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

-Legs

Best Thigh Exercises for Toned Legs! (At Home No … – YouTube

23 Exercises for Lean Legs – YouTube

17 Min Home Leg Workout Routine – Legs Thighs Buttocks … – YouTube

Any other suggestions?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various “Home” & “Backyard” Exercises

Creative Ways to Exercise at Home! – YouTube

Household Chores

16 Ways to Lose Weight Doing Chores Charlotte Andersen shape.com
“..Do double duty with this multitasker’s dream workout!..”

How To Workout and Clean Your House – YouTube

The Housework Workout – YouTube

-Yard work

Fitness: Outdoor Yard Work-Tilling Garden w/HealthFitnesslifeGuy

Weed Pulling Workout (Yard Work Time Lapse … – YouTube

Back yard work out – YouTube

-Winter Shoveling

Fitness: Winter Outdoors-Shoveling w/HealthFitnessLifeGuy

https://www.instagram.com/p/BsBqJR7lIFr/

Sal: I decided to share some of my personal shoveling tips after watching some tips shared at the local news station..

Shoveling heavy snow strains body, heart
Author: Gordon Severson
Published: 5:54 PM CST December 27, 2018
Updated: 5:54 PM CST December 27, 2018 kare11.com
“..Recent studies have shown the higher the snow totals the greater the risk for heart attack and when the snow is wet and heavy like it is for many in the Twin Cities this week, there’s an even greater risk.

..

First, the act of shoveling requires a significant amount of work on your arms, which most Americans aren’t used to working out….

“Usually people are walking, running or biking, using their legs. It’s more rare for people to exercise with their arms and it puts a relatively high amount of work on a relatively weak set of muscles,” Dr. Bart says.


The chilly air in winter also plays a role. Doctors say it causes your blood to thicken and narrows the blood vessels in your heart.

..

“You should listen to your body and if you have unusual shortness of breath or a pressure or tightness in your chest you should back off and seek medical attention.”


Doctors say right when you wake up is the worst time to shovel snow, because your body hasn’t had time to adjust and prepare itself for strenuous activity.

Dr. Bart encourages patients to give their bodies at least 30 minutes to wake up and to eat breakfast before shoveling snow.

“If you have previous heart or lung problems you might want to think about asking a neighbor for help or having someone else shovel your snow.”

Sal:…cont…Before shoveling, I try to get some “energy”, so I treat shoveling as a workout. I do some stretching and warming-up (usually my regular morning routine of “sit-ups” and “push-ups” to get the blood flowing throughout the body). I then eat to get that “natural sugar” (see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com) high (e.g. peanut butter jelly sandwhich or a fruit high in sugar). No matter how cold it is, I dress enough (light winter jacket) to not get sweaty as shoveling will warm me up. I do various phases . For example , yesterday, I shoveled the first priority area of my front yard sidewalk to get the mail person to deliver mail and clear the sidewalk to the street . Depending how much snow and weight, I would take a break. Yesterday afternoon, I took 1 hour and a half to shovel 9-12″ of snow in my front yard sidewalk and back. It was so much snow, I just did a width big enough just to walk through.

After my first phase, I treated it as a workout, so I had some “post-workout” (Health & Fitness: How to Gain “Healthy” Muscle Weight? goodnewshealthandfitness.wordpress.com) snacks (e.g. protein). This not only build your muscles, but also gives you more energy for more shoveling.

The second phase, I roof shoveled both my house and garage. With more possible snow coming in this early part of winter. I don’t want my roof to collapse due to “heavy snow”, so better to shovel it while it’s lite and fresh! I also did my driveway to my portable garage (from 6ish-7ish). I want to do this part just so I have a place to park my car “inside” with the up-coming cold temperatures.

It’s a “race against time” as the wet snow might freeze and get harder to shovel. Fortunately, this didn’t happen with this particular “snow fall”. After the 2nd phase, I went back inside my house to take a break (e.g. snack-fired apples with cinnamon in olive oil, cottage cheese , etc..).

The third phase,I shoveled the driveway to my main garage late in the evening (8ish-9ish ). It was actually pretty peaceful at night and I would take a break and admire the beautiful stars. It’s important to take breaks when it comes to shoveling this large amount of snow.

It was late and didn’t want to do more shoveling that’s not needed even though the snow might freeze and become harder the next day. I got dinner and ate a high (see Health: When is “too much” Protein in your diet “too much”? goodnewshealthandfitness.wordpress.com) protein meal (veggie burger). Before going to bed, I usually have a fish oil supplement, which is great to reduce inflammation (see Health: Tips to “fight” Inflammation goodnewshealthandfitness.wordpress.com) or reduce any soreness after intense shoveling!

My last phase was this morning after my overnight (sleep shift) job. I went to do the “final touches” (e.g. widening the paths or clearing the whole sidewalk of my front and back yard.) I had enough energy to shovel even the grassy area in my front yard to dig-up my “solar string ” Christmas/holiday lights. 🙂 Again, I did my pre-workout (small peanut-butter and jelly “soft wrap” as a small breakfast- How to “naturally boost” your energy? goodnewshealthandfitness.wordpress.com) and post-workout snacks! This time, I had some protein pancakes after my last phase of shoveling as a treat! 🙂

Snow Shoveling Exercises

Shovel Snow Like an Athlete! By: Dr Caitlin Davidson yogathletix.com
“..1. Warm up first: Take 10 minutes to get blood pumping to your major muscle groups to prepare them for working in the cold, and to prepare your heart and blood vessels for the strenuous cardiovascular workout ahead. Jumping jacks, squats, spider-man lunges, push ups… imagine you’re warming up for GETnFIT. This is an incredibly important step because many people not only injure themselves, but even die of heart attacks while shoveling snow every year. Share this tip with snow shovelers in your life!..”

Snow Shovel Fitness: 1 2 3 Go! Squat Press + Throw the … – YouTube

Safe Snow Removal for Seniors: Find Help, or Follow Best-Practices Published: Feb 25, 2014 comfortkeepers.com
“..Snow shoveling

Even for those who exercise regularly, shoveling snow is rigorous, physical work. According to the American Academy of Orthopaedic Surgeons, shoveling is considered an intense activity that raises one’s blood pressure and heart rate. Here are some tips for seniors – and others – for shoveling safely:

Dress appropriately. Wearing layers will allow for adjustment to the temperature outside. Be sure to dress warmly enough and cover the head, face and hands when outside for prolonged periods of time.
Pick the right waterproof boots. Protect feet from the cold and keep them dry with waterproof boots. Non-skid boots help guard against falls on slick snow or hidden ice.
Pick a small shovel. Depending on how wet the snow is – a shovel full of snow can weigh up to 15 pounds! Selecting a smaller shovel means lighter loads of snow, which can help prevent injury to the body by creating less strain.
Stay hydrated. Water plays an important role when people exercise in the summer or winter. Having a water bottle handy just inside the garage and taking a few sips after every 15 minutes of shoveling snow will help guard against dehydration.
Shovel frequently. If a big storm is forecasted, go outside and shovel every time the snowfall is about 2 inches. This will help lessen the load and make snow shoveling more manageable.
Set a time limit. Shoveling snow is a hard work, so take a break after 20 – 30 minutes of shoveling and resume after having rested.
Lift with the legs, not the back. The legs have very strong muscle groups so make sure the legs carry the brunt of the lifting. Bend and straighten the knees when shoveling and make sure the back is not bending.
Push the snow. It’s easier to push the shovel full of snow instead of lifting and throwing the snow.
Separate the hands on the shovel. Creating space between your hands can increase leverage on the shovel to make it easier.
Avoid caffeine and nicotine before shoveling. Caffeine and nicotine act as stimulants to our bodies by increasing the heart rate and constricting blood vessels, which puts more strain on the heart.
Never shovel alone. Let a spouse or neighbor know you will be shoveling. That way, if a person does get into trouble someone will be looking out and can call for help quickly.
..”

Homebody Workouts

5 Best Home Workout Tips (APPLY TO ALL HOME … – YouTube

Extreme At HOME Stairs Workout – YouTube

WallDrill – YouTube

-Simple Household Items

Creative Kitchen Pot Workout to Do at Home – YouTube

30 MIN Full Body Chair Workout w/KarinaEM- Total Body Creative …

-Warm ups

5-Minute Warm Up for At-Home Workouts – YouTube

Warm up for HOME workout! – YouTube

Perfect Warm Up before your workout – YouTube

-Balancing
*see Fitness: How “Balanced” are you?goodnewshealthandfitness.wordpress.com

Balance Exercises – 10 Minute Home Workout to Improve … – YouTube

Home Vestibular Exercises – YouTube

Balance and stretching exercises from home – YouTube
https://www.youtube.com/watch?v=SVh_6L4KUYo
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

7 Balance Exercises for Seniors-Fall Prevention by … – YouTube

*see Fitness: Exercise tips for Seniors goodnewshealthandfitness.wordpress.com

-No Equipment

=>Ab Workouts
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

10 Min Abs Workout — At Home Abdominal and Oblique … – YouTube

30 MINUTE CORE AT HOME WORKOUT – NO EQUIPMENT – YouTube

Home AB Workout – Effective Exercises & Routines – YouTube

=> Lower Body

Best HOME Leg Workout – NO Equipment Needed … – YouTube

=>Cardio

32 Minute Home Cardio Workout with No Equipment – Calorie – YouTube

10-Minute No-Equipment Home Workout, Full Body … – YouTube

-Equipment

=>Make it your own

How To Build A Pull Up Bar, (Outside) !! – YouTube

=>Standard Equipment

The 25 Best Home Workout Equipment of 2019 – Family Living Today familylivingtoday.com
“…One of the best things you can do for your body is to exercise with gym equipment. … To help you find the best home workout equipment, we’ve curated a list of 25 …. Plus, despite its numerous features, it folds for easy storage…”

Best 19 Small Exercise Equipment for Home By James November 19, 2018
fitbodybuzz.com

-Bench

No-Equipment Bench Workout–Quick & Easy At-Home … – YouTube

Simple Equipments

-Airex Pads

AIREX Fitline Exercise Mats – Entry Level Model for Daily Use – YouTube

-Bosu Balls

Full-body BOSU Ball Home Workout – YouTube

-Dumbbells
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

Home Workout Routine – Top 8 Dumbbell Exercises – YouTube

12 Minute Home Full Body Workout Using Only Dumbbells … – YouTube

15 Min Full Body Dumbbell Workout at Home for Women … – YouTube

=>Alternatives

What to use instead of dumbbells in home workouts – tips – YouTube

-Medicine Balls

Medicine Ball Home Workout, Medicine Ball Ideas … – YouTube

Medicine Ball core exercise that you can do from home – YouTube

Medicine Ball Dance Workout -Keaira LaShae – YouTube

-Resistance Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Home Workout using Resistance Bands – YouTube

-Stability Balls

Total Body Stability Ball & dumbbell Home Workout – YouTube

-Stepper

20 Minute Steps Workout Routine for Beginners – Stepper … – YouTube

How to Make Steps – YouTube

-Misc

Fitness at Home – Sandbag, Medicine Ball, or Dumbbell … – YouTube

How to Make your Own Home Gym

->Bedroom


How to Setup Awesome Home Gym in BEDROOM – YouTube

Lower Body Workouts

The Best Home Leg Workout Ever! No More Skinny Legs! – YouTube

45 Min Butt and Legs Workout for Women & Men – Home … – YouTube

Regular Workouts

Thoughts, suggestions, stories, etc..?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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Fitness: Various Plyometric Training Exercises

Pre-Workout

The Stretch Shortening Cycle – YouTube

Fast & Slow Stretch-Shortening Cycle – YouTube

Workout

The 10 Best Plyometric Exercises for Athletes Updated: January 31, 2017 stack.com
“..is a great way for athletes to build explosive power. Performing plyometrics one to three times a week can increase your vertical jump and improve your speed and strength. The gains athletes make from plyometric training can directly translate to better performance on the field…”

Plyometric Progressions for Athletes ideafit.com
‘..Plyometric Training Progression

One of the main reasons trainers and coaches often hesitate to implement plyometrics is that, as the velocity and intensity of the training increase, so does the inherent injury risk, underlining the importance of establishing proper progression (Chu 1996; Twist 2007). ..”

Explosive Plyometric Workout
Elizabeth Andrews by Elizabeth Andrews
on March 15, 2016 acefitness.org
“..Plyometrics are explosive exercises that increase speed, quickness and power. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper biomechanics…”

Sports Specific Training velocitysportsmed.com
“..Velocity’s key training characteristics:
Technique is essential to maximize the effectiveness of plyometrics. If used incorrectly, this high intensity training method can cause injury.
Velocity minimizes this risk by ensuring individual specific exercises are employed characterized by specific intensities, degree of difficulty, and duration…”

Plyometric exercises – 23 Plyo Variations – YouTube

Lower Body
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Plyometric exercises for lower body – YouTube

Top 3 Plyometric Exercises for Legs | Plyometric Exercises – YouTube

Fat Burning Plyometric Workout — Plyometric Training for … – YouTube

-Jumping

Fitness: Plyometric-Jumping Exercise w/ “HealthFitnessLifeGuy”

Movement Pattern Progression

movement pattern progression for velocity training linear forward lateral backpedal rotational crossover cutting curving

Upper Body
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

Upper Body Plyometric Training – YouTube

Upper Body Plyometric Movements – YouTube

EXPLOSIVE Upper Body Training (Dynamic) – YouTube

Speed Drills

Best Plyometric Exercises For Speed. – YouTube

Best Plyometric Exercises for SPEED – YouTube

Plyometric workout to increase POWER and speed – YouTube

Arm Drive Drills

How to RUN faster – ABC running drills to improve form and speed for …

Agility

5 Essential Speed and Agility Drills – YouTube

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Equipment Options

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: How “Balanced” are you?

Balance and Coordination and Fitness topendsports.com
“..There are two types of balance: static and dynamic. Static balance is maintaining equilibrium when stationary, while dynamic balance is maintaining equilibrium when moving. We use our eyes, ears and ‘body sense’ to help retain our balance. Coordination is a complex skill that requires not only good balance, but good levels of other fitness components such strength and agility. Balance and coordination can be improved through practice and training within specific sports…”

Fitness Test

Static

TFT Static Balance Test – YouTube

1. Romberg Test

Romberg Test physio-pedia.com
‘… is an appropriate tool to diagnose sensory ataxia, a gait disturbance caused by abnormal proprioception involving information about the location of the joints. It is also proven to be sensitive and accurate means of measuring the degree of disequilibrium caused by the central vertigo, peripheral vertigo and head trauma. [1] It has been used in clinic for 150 years [2] ..

Purpose

The Romberg test is used to demonstrate the effects of posterior column disease upon human upright postural control. Posterior column disease involves selective damaging of the posterior column, known as tabes dorsalis neurosyphilis. The Romberg test is used for the clinical assessment of patients with disequilibrium or ataxia from sensory and motor disorders. “

Sharpened Romberg – YouTube

Sharpened Romberg Test – YouTube
https://www.youtube.com/watch?v=FM7s7Sqc6NA
“Remedy Pain and Performance
Published on Mar 9, 2015
Great assessment to determine your balance as well as an easy drill to improve balance.

For more weekly tips visit our Facebook page:

Inability to do this (15 seconds eyes open), something wrong with ear or preceptive

Romberg Test
https://youtu.be/AHBlWW3pk3A
*close your eyes after having it open for first 30 seconds

2. Stork-Stand Balance Test

Stork Balance Stand Test topendsports.com
“..purpose: To assess the ability to balance on the ball of the foot…”

Stork Balance Stand Test – YouTube

3. McGill’s Torso Muscular Endurance Test Battery
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

McGill’s Torso Muscular Endurance Test Battery Blog by:Akshita Piplani bfysportsnfitness Posted on November 24, 2016 bfyblogs.com
“..1)To evaluate balanced core strength and stability, it is important to assess all sides of the torso.

2)Poor endurance capacity of the torso muscles or an imbalance between these three muscle groups can contribute to low-back dysfunction and core instability…”

McGill’s Torso Test – YouTube

-Others

Testing Your Core: Part 4 graychiropractic.ca
“..In the table below you can review the normal ratios when comparing endurance scores between the Trunk Extensors, Trunk Flexors (abdominals), and Lateral Trunk Muscles…”
*trunk lateral endurance test (a.k.a. “side bridge test”)

Side Bridge Muscle Testing
by Kim Nunley healthyliving.azcentral.com

The 7 Stage Abdominal Strength Test – YouTube

Dynamic

Dynamic Balance Test: Can You Do It? – YouTube

Stability & Mobility Training

Static Balance

Training for Balance, Training for Life Christopher Gagliardi by Christopher Gagliardi
on March 28, 2013 acefitness.org
“..Center of Gravity (COG)

Line of Gravity (LOG)

Gravity acts on the body in a straight line through the COG toward the center of the earth. The line of gravity must fall within the base of support to maintain balance without moving.

Base of Support (BOS)

This is the area beneath the body that is encompassed when one continuous line connects all points of the body that are in contact of the ground…

Center of Gravity & Static Balance Tutorials – YouTube

Exercises to Improve Dynamic & Static Balance : Fitness … – YouTube

=>Single Leg

Balance – Dynamic Single-Leg Stand – YouTube

Balance – Blind Static Single Leg Stand (Advanced) – YouTube

Stability – Single Leg Balance Reach (Frontal) – YouTube

Stability – Single Leg Balance Reach (Multiplane) – YouTube

Single Leg Balance with Hip Flexion – YouTube

Single-leg balance + contralateral arm reach – YouTube

Increase balance and stability…DB Single-Leg/Reverse Curl – YouTube

Single Leg Balance + Hip Abduction | Chris Johnson PT – YouTube

Stability – Single Leg Balance on a Bosu (Static) – YouTube

Static Balance activities- 4-ways single leg stance – YouTube

Exercises

Dynamic

Dynamic Balance Workout – YouTube

Both

Balance Training Exercises

Exercises to Improve Dynamic & Static Balance : Fitness … – YouTube

Others

Fitness Tests thepegeek.com
‘Fitness Tests is the quick, easy handbook guide for PE teachers, sports coaches, personal trainers or anyone looking to measure their fitness.

The app allows for swift reference of over 30 fitness tests from aerobic capacity, through to flexibility. Upon selecting your test you will be provided with the aim, equipment, procedure and the norm standards so that you can easily and accurately complete the tests you desire.

***Procedures and norms for the following tests are included within the app

20m Shuttle Run, 12 Minute Run, 1.6km Run, Harvard Step Test, Queens Step Test
300/400/800m Run Tests, RAST tests
Handgrip Dynamometer, 1RM Bench Press, 1RM Leg Press
Timed Push-ups, Pull Up Test, Squats Test
Sit and Reach Test, Trunk Rotation Test, Shoulder Elevation Test
Waist Circumference, Body Mass Index, Waist-Hip Ratio
Vertical Jump Test, Standing Broad Jump
35m Sprint, 50m Sprint
Illinois Agility Test, T-Test
Stork Balance Test, Standing Balance Test
Alternate Hand Wall Test, Soft Drink Can Test
Ruler Drop Test
..”

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Fullerton Advanced Balance

FAB Scale

Test Administration Instructions for the Fullerton Advanced Balance Scale us.humankinetics.com

Fullerton Advanced Balance (FAB) Scale sites.duke.edu
“…

To assess balance

Equipment: Stopwatch, pencil, yardstick, 6-inch high bench, tape, foam pads for standing, metronome.

PRACTICAL NOTE: The Short Form of the Fullerton Advanced Balance Scale includes only the 4 sections with asterisks. These tests are straightforward to administer and less time-intensive than performance of the complete battery.

10 sections:
•Stand with feet together and eyes closed
•Reach forward to retrieve an object (pencil) held at shoulder height with outstretched arm
•Turn 360 degrees in right and left directions
•Step up onto and over a 6-inch bench*
*more flexibility (see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com) exercises, lower body (*see hip, knee Medical: Knee Dislocation-Causes, treatment, healing, etc…? goodnewshealthandfitness.wordpress.com/ , ankle, etc.. Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com
)

•Tandem walk*
•Stand on one leg*
•Stand on foam with eyes closed*
•Two-footed jump for distance
*work on upper (see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com/) and lower (w/resistance bands Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com/
•Walk with head turns
*work on vestibular, vision, and COG (see Health: Natural Healthy Ways to Improve Your Eye Sight? , goodnewshealthandfitness.wordpress.com ),
•Reactive postural control
*work on posture (see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com) , COG, and lower body (hips and kneese- see down below) using resistance bands

[FAB Scale Administration Instructions]

[FAB Short Form Scoring Sheet]

[FAB Full Scale Scoring Sheet]

[FAB Scale Interpretation]…”

Standing-Feet Together Eyes Close (Balance

National Stroke Association
Published on Aug 21, 2015
This is a beginning balance exercise. Hold still for 30-60 seconds. Add difficulty by closing your eyes. Perform this exercise next to a counter or in a narrow hallway in case you must catch yourself from falling.
*need to work on Center of Gravity, somatosensory cues, and strengthening hips (see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Multidirectional Reach Test
https://www.youtube.com/watch?v=M_RU5m1BxdU
*fear of falling, lower body weakness (*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com
)

Fullerton Advanced Balance Scale

*includes: 360 degree turn, step over bench
-> dizziness (see Health: Natural Healthy Ways to Improve Your Eye Sight? , goodnewshealthandfitness.wordpress.com ), poor lower body (*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com )

Active Aging Tandem Walk Balance and Function … – YouTube
https://www.youtube.com/watch?v=q9ferfe-OMo
*work on COG (Center of Gravity), vision, and hips (see above)

Balance – Static Single-Leg Stand

*work on COG (Center of Gravity), vision, and hips (see above)

Fall Prevention Exercises (Balance Series) – Head Turn Walking …

*work on vision, and lower body(see above)

Anticipatory and Reactive Balance Testing- Mary Emminger, Carly Sno, Kelsey Lewis

Fullerton Advanced Balance (FAB) SCALE – YouTube

Berg Balance Scale

Berg Balance Test – YouTube

Berg Balance Scale – YouTube

Berg Balance Scale (Test): How to Do- Physical Therapy … – YouTube

Tinetti Assessment Tool: Gait – YouTube

Tinetti Balance Test – YouTube

TINETTI Assessment – YouTube

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Exercises for those with “limited” mobility

Seated Aerobic and Strength Training Exercises for Those with Limited Mobility fitness.mercola.com
“..Sitting for extended periods of time is an independent risk factor for poor health. Even if you are very fit, sitting all day can increase your risk for disease. I often recommend that seniors safely incorporate some high-intensity exercise and strength training into their weekly regimen.

I also strongly urge everyone — regardless of age and fitness level — to stand up and walk as much as possible, to avoid the health hazards associated with chronic sitting.

However, many are simply too old, frail, or disabled to even consider a high intensity program. Some cannot even stand. So what are the wheelchair bound supposed to do? Don’t resign yourself to doing nothing! This article is for you. I believe it’s never too late to start exercising. My mother didn’t start working out until she was 74 years old, and while she was initially hesitant, she now loves her workouts and has gained significant benefits in the years since. ..”

20 or 40min Intense Seated Workout for Disabled, Injured … – YouTube

Abs

Abs Exercises for Disabled or Wheelchair users – YouTube

Lower Body
*see Fitness: Lower Body Exercises for those with “limited” mobility & Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Seated Exercises

5-5-5 Chair Workout Lawrence Biscontini by Lawrence Biscontini on September 13, 2012 acefitness.org

20 Min Chair Exercises Sitting Down Workout – Seated … – YouTube

Seated Exercises for Abs, Legs, Arms | Full Length 20 … – YouTube

10 Min Chair Workout for Seniors – HASfit Seated Exercise … – YouTube
https://www.youtube.com/watch?v=4Uzk6f2GnO8
*see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults goodnewshealthandfitness.wordpress.com

Wheelchair Focus

300 workout in a wheelchair – YouTube

Functional Movement
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

-Pushing

=>Air Push-ups

Wheelchair Push-ups (Pressure Lifts) – YouTube

Wheelchair Pushups: Meet the Inspirational Amputee … – YouTube

Wheelchair pushups – YouTube

Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

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Fitness: Kinesiology-Kinematic Exercise Types

Major Muscle Groups and Associated Exercises

Forces
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Obey the Law! The Laws of Motion, That Is. April Merritt // 4/19/2010 acefitness.org
“…Newton’s first law, the law of inertia, states that a body at rest will stay at rest and a body in motion will stay in motion unless acted on by an outside force. Law one also states that a body’s inertia is proportional to its mass (a heavier object is harder to get moving than a lighter object). So how does this relate to the fitness professional? Weight lifting! Starting a bicep curl with a 15 pound weight is going to be harder than starting a bicep curl with a 2 pound weight…

Newton’s second law, the law of acceleration, states that a force acting on a body in a given direction is equal to the body’s mass multiplied by the body’s acceleration in that direction. (Force = mass x acceleration) How can we apply that to fitness? With soccer, the more force you exert during a kick, the faster the acceleration of the ball. This means when the ball leaves your foot, it is going to travel faster and farther. A dainty kick (little force) means less acceleration. An ‘I mean business’ kick (more force) will mean greater acceleration. In this case the mass, the soccer ball, remains the same in both examples…

in terms of weight training. If you ‘cheat’ by initiating a lifting movement with momentum from a body part other than the one you are focusing on, the momentum of the moving weight may be greater than the muscle’s ability to decelerate and stop it. ..

..Finally, Newton’s third law is commonly referred to as the law of reaction – every applied force is accompanied by an equal and opposite reaction force. Say it with me ‘every action has an equal and opposite reaction’. With fitness we talk about this in regards to impact forces when jogging, doing plyometrics, or step class. Step training remains popular even though the magnitude of the ground-reaction forces associated with each step place the student as risk for a variety of overuse injury. Using a ten inch step is going to result in greater impact forces than using a 2 inch step. When we ‘land’ we exert a force on the ground…”
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors

Multi-Planar

What is Multi-planar Movement e4lacademy.com
“..Three primary planes of motion in which the body can move:

•Sagittal = Forwards and Backwards

•Frontal = Side to Side

•Transversal = Rotationally

Exercises and movement in general, can then be classed as multi-planar if they occur through 2 or more planes of motion…”

Multiplanar Exercise by BETHANY KOCHAN Last Updated: Sep 11, 2017 livestrong.com
“Your body does not move in just one direction. You can move forward, back, side to side and even rotate. Sometimes you perform these motions at the same time at different joints of your body. These movements happen in different planes of motion and are called mulitplanar. You can incorporate multiplanar exercises into your workouts as a way to enhance movement, fitness and performance…”
What is Pronation and Supination of the Forearm?, from youtube.com

Muscle Contraction Types
https://youtu.be/T3OiOJ6-x34
“ORTHOfilms
Published on Dec 13, 2013
An animated description of isotonic, isometric, and isokinetic muscle contractions.

Visit http://www.orthofilms.com for more videos and info. “

The Muscular System Explained In 6 Minutes

Kinesiology: The Study of Human Motion hawaiianshirtray.com
“…

Biomechanics is the study of movement involved in strength exercise or in the execution of a sport skill. Biomechanics focuses on the physical factors with movement by applying scientific laws. With these applications, it looks at what takes place during an exercise and the role that each key joint and muscle plays. The scenic laws incorporate such physical factors as speed, mass, acceleration, levers, and force of the particular movement. Biomechanics explains the “why” of a movement and “how” the movement can be improved through science-based modifications.

Together, kinesiology and biomechanics can help you determine what exercises are appropriate, how to create a workout plan, the effectiveness of your execution of the exercise, and how safe they are for the sports that you participate in. Biomechanics is the execution of doing an exercise most effectively, while kinesiology tells which muscles are involved in the particular actions…”

The Three Types of Muscle Contractions

There are three types of muscle contractions: 1) Concentric Contraction, 2) Eccentric Contraction, and 3) Isometric Contraction. Lets take a look at each.

The Three Types of Muscle Contractions

1) Concentric Contraction: In a concentric contraction the muscles shorten to produce movement. Motion takes place by the muscle contracting and overcoming a resistance which sets the resistance in motion. The typical way it is measured is by the amount of weight that can be overcome in one repetition. An example of a concentric movement is doing a bicep curl with a weight. The upward motion is the concentric muscle action.

2) Eccentric Contraction: In an eccentric contraction the muscle lengthens as it contracts. The eccentric contraction plays the important role of controlling and stopping movement and prepares the muscle for an explosive type of contraction. An eccentric contraction can generate up to 50 percent greater tension than the concentric contraction. An example of a concentric movement is doing a bicep curl with a weight. The downward motion is the concentric muscle action.

3) Isometric Contraction: In an isometric contraction there is strength exhibited but no movement of the limb. The muscle does develop tension and some contraction of the fibers and tendons, but there is no movement. Isometric contractions play a large roll in the stabilization in the joints of our body. Two examples of an isometric contraction are: 1) Doing a bicep curl but just holding the weight with your elbow bent at 90 degrees (there is no movement), and 2) Doing a standing overhead press. Your back and oblique muscles tighten up to stabilize your body while performing the exercise. Although the muscles used in isometric contractions and stabilization can become pretty well developed, it it not as effective as a concentric contraction in developing muscle mass and strength.
..”

7 Isometric Exercises for a Full-Body Workout active.com
“…It’s called isometrics. In these exercises, your muscles tense up, but don’t actually move. Say what? Imagine pressing your hands together in a prayer position as hard as you can for 10 seconds. You’ll feel tension in your chest and arms, yet your arms didn’t move at all. There—you just did an isometric exercise. Holding a plank is another example you’re likely familiar with. And if you’ve ever taken a barre class, you know how hard it can be to simply hold still while your muscles are contracted.

In positions like these, the muscle fibers are activated but since there are equal forces against each other, there is no movement. (Compare this to picking up a 20-pound dumbbell to do biceps curls—the force of the weight pushing down is less than the force you are using to lift the weight up.)

With isometrics, you can take a break from jumping on boxes, lifting heavy weights, or doing endless crunches (your lower back will thank you). And the best part? Isometric exercises have been found to help take off inches around your waist, increase overall strength, and even decrease high blood pressure. ..”

This Happens to Your Stomach Fat When You Plank – 6 Good Reasons Why You Should Do Plank Daily

Isotonic & Isometric Contractions

Biomechanics of Resistance Exercise – ppt video online download slideplayer.com

12:06-Pennation Muscle fibers

Shapes of Skeletal Muscle teachpe.com
“..

What are the different shapes of muscle? There are 5 different muscle shapes within the human body:

Circular
Convergent
Parallel
Pennate
Fusiform..”

How Skeletal Muscles Are Named – Boundless boundless.com

“..The anatomical arrangement of skeletal muscle fascicles can be described as parallel, convergent, pennate, or sphincter…”

Prime mover, Synergist, Antagonistic muscles.wmv

-Misc

Anatomical Kinesiology Flashcards flashcardmachine.com
Kinesiology Test 1 Flashcards | Quizlet quizlet.com
Muscle Types
https://youtu.be/zETNcHZT3Qw
F]Biomechanics of Skeletal Muscle – LWW.com (pdf) downloads.lww.com

“.. a muscle with a large pennation angle will contract more slowly than a similar muscle with a smaller pennation angle…”
Pennate muscle sciencedirect.com
“..Pennate muscles can be further subdivided into unipennate (e.g. flexor pollicis longus), bipennate (e.g. rectus femoris, dorsal interossei), multipennate (e.g. deltoid), and circumpennate or cylindrical (e.g. tibialis anterior)…”

Muscle fiber arrangement
https://youtu.be/LMZLtUpaiNk
“Pennate and Fusiform muscle fibre arrangements”
Fusiform muscle biology-online.org
“..A muscle that has a shape of spindle, which is being wider in the middle and narrowing towards both ends. ..” high contraction, less force compared to pennate (low contraction, high force)
Muscle Shapes: Function Follows Form (corewalking.com)
The Muscular System: Micro and Macro Anatomy www2.highlands.edu

Three Types of Muscle
https://youtu.be/PJDrR3sZPZU
Muscle Twitch, Wave Summation & Muscle Tension study.com/

Muscle fiber arrangement, PCSA, ACSA

*pennate good for strength , fusiform good for speed

Balance physio-pedia.com
“..Static Balance: it is the ability to maintain the body in some fixed posture. [7] Static balance is the ability to maintain postural stability and orientation with centre of mass over the base of support and body at rest.[1] ..”

Kinetic Chain Movement

Elderly

Recommended balance training programs for older adults humankinetics.com
“…suggests balance training at least 3 days a week for inactive and active older adults (\gte\65 yr). In a position statement on exercise for older adults (Chodzko-Zajko et al. 2009), the ACSM also recommended that older adults engage in balance activities at least two times week. Recently, the ACSM expanded its position statement to include not only balance but additional neuromotor skills – agility, gait, coordination, and proprioception (Garber et al. 2011). Neuromotor exercise training is specifically recommended for older adults who have poor mobility or who are at risk for falling. The ACSM (2014) recommends performing neuromotor exercises involving balance, agility, coordination, and gait at least 2 to 3 days/wk. Although the optimal duration and number of repetitions of these exercises is not known at this time, 20 to 30 min of neuromotor exercise per day is suggested…

What types of physical activities may be used to improve balance?

Given that balance performance is affected by muscle strength, power, and flexibility, resistance training and stretching programs may be useful for maintaining and improving balance. In addition to increasing strength and range of motion, Pilates, yoga, tai chi, dance, walking, and combinations of exercise modes may be suitable activities for improving balance. Balance discs, foam pads and rollers, balance boards, stability balls, and computerized balance training systems are tools that may add variety and challenge to balance training programs…”

Lower Body

-Hip

Chapter 9 Lecture Part 2 Hip Structure and Kinematics

What is FAI? Learn the truth about femoral acetabular impingement.

-Leg Muscles

=>Anterior: Dorsiflexors

The Gait Cycle: A Breakdown of each Component

Muscles in the Anterior Compartment of the Leg – TeachMeAnatomy teachmeanatomy.info
Muscles in the Posterior Compartment of the Leg teachmeanatomy.info
Superficial Muscles

Gastrocnemius
Plantaris
Soleus…

Deep Muscles

..the remaining three muscles (tibialis posterior, flexor hallucis longus and flexor digitorum longus) act on the ankle and foot….

=>Lateral Leg Muscles: Evertors

Over Pronation & Supination Motion Biomechanics of the Subtalar Joint Explained

Good News Fitness
https://www.facebook.com/groups/200881643388248

Upper Body

Shoulder girdle muscles sportsinjuryclinic.net
“..
Shoulder girdle consists of the clavicle (collar bone) and the scapula (shoulder blade) which generally move together as a unit. Only the clavicle connects directly to the rest of the skeleton at the sternum bone. It is really only the scapula which moves from action of the muscles. The muscles of the shoulder girdle are serratus anterior, pectoralis minor, levator scapulae, rhomboids and trapezius….”

Anatomy of the Shoulder (Glenohumeral joint/scapulo-thoracic joint) myvmc.com
“..An introduction to the anatomy of the shoulder
The shoulder girdle is mainly made up of the true shoulder joint (glenohumeral joint) and the joint between the shoulder blade and the chest (scapulothoracic joint). When we move our arm around, movement occurs at both of these joints, with most (two thirds) occurring at the shoulder joint. The shoulder is basically like a ball and socket. The “ball” is the head of the humerus and the “socket” is theglenoid part of the shoulder blade (scapula).The anatomy of the shoulder is unique – it has a relatively shallow socket which results in amazing flexibility and range of motion to the shoulder joint which is unparalleled elsewhere in the body. In order to achieve this flexibility but maintain a stable shoulder, there is a complex interplay between the joints, muscles and ligaments. Injury to any one of these structures can therefore result in significant ongoing pain, weakness, or instability…”

Rotation & Lateral Bending of Thoracic Spine – Prone Position

-Posture
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

-Balance

5 Reasons to Incorporate Unilateral Strength TrainingBy Jen Weir, CSCS, CPT, Published Jan. 27, 2016 running.competitor.com
“..Unilateral exercises are an integral part of rehabilitation programs—they offer one of the most effective ways to retrain muscle groups and get your body working the way it was meant to. The thing is you don’t have to be broken to take advantage of this type of training. Aside from its ability to guard against injury and improve your overall running performance, there are five more reasons you should definitely consider incorporating unilateral training into your workout routine…..”

Unilateral vs Bilateral Movements

-Core
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

Core Stability: Does It Matter? – Prof. Chaudhari

Posterior Pelvic Tilt (a.k.a. “Butt Wink”) & Inadequate Forward Lean Breakdown

Flat Back Syndrome spinemd.com

Training for the deep muscles of the core dianelee.ca
“..Multifidus

Location, Function & Dysfunction
Multifidus

Multifidus is a deep muscle located along the back of the spine very close to the midline. The deep fibers are short and span single vertebral segments. This muscle functions together with transversus abdominis & pelvic floor muscles to stabilize the low back and pelvis BEFORE movement of the arms and/or legs occurs. “Intention” or imagery is also used to retrain its function. Low back pain causes a delay or absence in the anticipatory contraction of multifidus. If this muscle contraction delay/absence is not corrected, this dysfunction will remain even after an individual’s pain has subsided increasing the incidence of re-injury. This is a vital part of core training since you cannot strengthen muscle that your nervous system isn’t using. Like transversus abdominis, training comes before strengthening…”

*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

*see Tips for Energy during “Hot” Summer Activities goodnewshealthandfitness.wordpress.com

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Both Upper & Lower Body

Clean and Jerk – Technique and Muscles Worked By Mike Dewar – March 6, 2018 barbend.com
“..In the below sections we break down the clean and jerk into its individual segments and offer technique breakdowns and video tutorials…”

//www.instagram.com/embed.js

Clean & Jerk Workshop at Empowered for Living on 4.14.18

Medical Issues

Musculoskeletal Injuries: Symptoms, Causes & Treatments centralstreetchiropractic.com
“..Musculoskeletal Injuries also known as Musculoskeletal Disorders are soft tissue injuries caused by sudden impact, force, vibration, and unbalanced positions. They can influence the muscles; nerves; ligaments; joints; blood vessels, neck, and lower back.

Types of MSD

There are several musculoskeletal injuries that people suffer from, such as:

Tendinitis
Carpal tunnel syndrome
Osteoarthritis
Rheumatoid arthritis
Fibromyalgia
Bone fractures
Muscle / Tendon strain
Ligament Sprain
Tension Neck Syndrome
Thoracic Outlet Compression
Radial Tunnel Syndrome
Trigger Finger
Degenerative Disc Disease
Herniated Disc and many more…”

Sports Injuries niams.nih.gov
“..
Points To Remember About Sports Injuries

There are two kinds of sports injuries. Acute injuries happen suddenly, such as sprained ankles. Chronic injuries happen after you play a sport or exercise over a long period of time.
Sports injuries are first treated with R-I-C-E: Rest, Ice, Compression (pressure on the injury), and Elevation (raise the injured area above the heart).
Doctors will treat more serious injuries with medications, by limiting movement, or by recommending surgery, physical therapy, and rest.
You can prevent many kinds of sports injuries by following safe exercise habits.

..”

Musculoskeletal Injuries – YouTube

Lateral Epicondylitis musculoskeletalsurgerycenter.com
“..is pain at the elbow. The pain occurs over the bone on the outside of the elbow. There are several muscles and tendons that attach on this area of the bone.

This condition is often called tennis elbow, but it is not restricted to people who play tennis. It can also occur in people with jobs that require repetitive motions such as roofers and carpenters…”

Iliotibial Band Syndrome: Location, Location, Location! updated Apr 15, 2017 (first published 2010)
by Paul Ingraham, Vancouver, Canada bio .painscience.com
“..It’s a chronic point of confusion about iliotibial band syndrome (ITBS) — where exactly does it hurt? Many professionals incorrectly diagnose hip and thigh pain as ITBS. There is no such thing as non-knee ITBS. By definition,1 ITBS occurs only on the side of the knee. More specifically:..”

Hernia: Causes, Treatment, and Prevention – Healthline healthline.com

“… What is a hernia?

A hernia occurs when an organ pushes through an opening in the muscle or tissue that holds it in place. For example, the intestines may break through a weakened area in the abdominal wall.

Hernias are most common in the abdomen, but they can also appear in the upper thigh, belly button, and groin areas. Most hernias aren’t immediately life-threatening, but they don’t go away on their own. Sometimes they can require surgery to prevent potentially dangerous complications…”

Home Remedies for Hernia – Symptoms, Causes, Treatment & Diet
http://www.home-remedies-for-you.com/remedy/Hernia.html

Treatment

Manual Therapy & The Personal Trainer’s Scope of Practice drjohnrusin.com

FORCE Lab at Therapeutic Associates Bend Physical Therapy …

What is cross training? – YouTube

CROSSFIT – Pros and Cons (You Decide!)

Functional Movement

Movements

5 Movement Patterns to Master for Greater Functional Strength
5 Movement Patterns to Master for Greater Functional Strength
cathe.com
“..Did you know there are certain movement patterns that you do every day, even when you’re not aware of it? These movements are integrated into your daily activities, whether you’re working around the house or playing sports. The purpose behind functional strength training is to master these movements so you do them safely and more efficiently…”

Arthrokinematics physio-pedia.com
“…refers to the movement of joint surfaces.

The angular movement of bones in the human body occurs as a result of a combination of rolls, spins, and slides. ..”

Exercise Library | Functional Movement Systems functionalmovement.com

Arthrokinematics

Concept of Gait Cycle Explained. by Sunit Sanjay Ekka 1 year ago physiocapsule.com
“..
What is gait cycle?
Gait is synonymous to human ambulation. Let us start our discussion with an animation of a young girl walking.
..

Analysis of ambulation/ gait is done through analysing the gait cycle. Gait cycle is subdivided into phases. When we walk, these phases repeat itself in a cycle and this is why it is called as gait cycle…”

CrossFit’s 9 Foundational Movements – YouTube

The 6 Fundamental Movement Patterns (Functional Athletic Training)

The Push–Pull Workout – YouTube

Pushing Movements

*see Fitness: Various Chest Muscle Exercises , Fitness: Upper Body Workouts-Shoulders , & Fitness: Various Tricep Exercises goodnewshealthandfitness.wordpress.com

Push Workout Routine – YouTube

Ultimate PUSH PULL Workout for Balanced Strength Head … – YouTube

Dumbbells And Bodyweight: Dynamic Push Workout – YouTube

Pulling Movements

Top 10 Pull Exercises – YouTube

Dumbbells And Bodyweight – Dynamic Pull Workout – YouTube

Pull Workout Routine – YouTube

1.Rotational Movements

*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Rotational Movement Training: What is It? – YouTube

-Core

29 Rotational Core Exercises – YouTube

8 Intense Rotational Core Exercises – YouTube

5 Explosive Rotational Swings for Strength and Power – YouTube

*Twisting
11 Ways To Make A Basic Plank More Challenging self.com
Forearm Side Planks With Elbow Twist

=> Wood Chops

How to Do a Wood Chop – YouTube

Wood Chop with Resistance Band- Bikini Body Now Workout – YouTube

How to Do the Wood Chop Exercise | Sleek/Strong With … – YouTube

How To Do a Cable Wood Chop – YouTube

How To Do A Dumbbell Woodchop: Exercise For The Core – YouTube

=>Hay Bailers

Hay Bailer exercise (Beginner) – YouTube

Hay Bailer for Full Body Fun! – YouTube

Shuffling Hay Bailer exercise (Beginner) – YouTube

Squats

*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Squats For Beginners: How to do a Squat Correctly – YouTube

Movement Demo – The Squat – YouTube

25 Different Squat Exercises – YouTube

Lunges

*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

8 Effective Lunge and Split Squat Variations – YouTube

Lunges For Beginners: How to do a Lunge the Right Way – YouTube

16 Lunge Variations – YouTube

Length/Tension Relationship

Length/Tension Relationship in Muscles – YouTube

Force Couple Relationships

What is a Muscle Force Couple?

Pelvic Orientation and Core Stability – Kinetic U Instructor … – YouTube

Neutral Control

What is RECIPROCAL INHIBITION? What does … – YouTube

Reciprocal Inhibition

(opposites: hamstrings quadraceps & biceps triceps)

Stability & Mobility

Practical Application of the ACE IFT Model—Phase 1: Stability and Mobility Training Makeba Edwards by Makeba Edwards on February 27, 2017 acefitness.org
‘..When using the ACE IFT Model, first address proximal (toward the center of the body) stability via the lumbar spine/core before progressing to the distal (away from the center of the body) extremities or distal joints. Establishing proper core function (i.e., proximal stability) will allow for stable, central muscles that perform their given functions without compromising the actions of the distal joints. Clients can progress through the sequence shown in the figure below when an improvement in function is seen in the different segments. ..”

Stability and Mobility April Merritt by April Merritt on January 31, 2011 acefitness.org
“..We start with the lumbar spine…Move up/down to the pelvis and thoracic spine…Move out towards the shoulder joint…Move down towards the arms/fingers and legs/feet…

Lumbar spine needs to be stable, remember how we talk to people about ‘move as a log’ and ‘don’t bend in your low back’ etc.
Pelvis needs to be mobile – There is a lot of attachments and action happening there, we want this joint to move freely
Thoracic spine needs to be mobile – consider that you’ve got shoulder attachments, clavicle, ribs etc. attaching into this area, and think about all the movement that comes from our upper back/shoulder/chest area. This is thoracic mobility; it’s also a big component in developing and maintaining good posture.
Scapulothoracic joint needs to be stable – this is where the scapula attaches to the thorax, it isn’t a joint so much as a spot where the two meet, but if it is stable then it means our scapula don’t wing out and they work properly
Glenohumeral needs to be mobile – this is the connection between your shoulder and your arm. Think about all the things this joint has to do, then think about frozen shoulder syndrome…where people can’t move their arm around because of restrictions in the tissues there (including muscle tightness)
Moving out to the distal extremities there are varying degrees of mobility and stability based on which joint you are dealing with – because it is so varied, we don’t go in depth here.
..’

Begin Training With This 4-Phase Program stack.com
“…
Phase 1: Mobility & Stability
Phase 2: Strength
Phase 3: Power
Phase 4: Rest and Recovery..

*see Fitness: Medical-Delayed Onset Muscle Soreness goodnewshealthandfitness.wordpress.com

The Relationship between Posture, Stability, and Mobility ptonthenet.com

Exercises to Improve Dynamic & Static Balance : Fitness Training Techniques

-Proximal Stability of the Shoulders

Serratus Anterior

Open vs. closed kinetic chain exercises healthline.com
“..
In open kinetic chain exercises, the segment furthest away from the body — known as the distal aspect, usually the hand or foot — is free and not fixed to an object.
In a closed chain exercise, it is fixed, or stationary.
..”

Open chain serratus anterior – YouTube

Closed chain shoulder ROM exercise – YouTube

Closed Chain versus Open Chain?

Difference Between Open Chain & Closed Chain Exercises

*open chain (overcome resistance) & closed chain (fixed )

Strength Training

Lifting Lighter Weights Can Be Just as Effective as Heavy Ones By Gretchen Reynolds July 20, 2016 5:30 am well.blogs.nytimes.com
“..study finds that people who lift relatively light weights can build just as much strength and muscle size as those who grunt through sessions using much heftier weights — if they plan their workouts correctly. …

The results were unequivocal. There were no significant differences between the two groups. All of the men had gained muscle strength and size, and these gains were almost identical, whether they had lifted heavy or light weights. ..

How Lifting Light Weights Can Build Muscle – YouTube

Movement Training

Training Movements, Not Muscles Pete McCall by Pete McCall on November 14, 2013 acefitness.org
“..Walking, or the gait cycle, is a series of coordinated movements. The foundational patterns that comprise the gait cycle are: 1. Squatting (when both feet are on the ground) 2. Lunging (as one leg is planted and the other leg is swinging) 3. Pushing (as one arm swings forward) 4. Pulling (as the other arm swings backwards) 5. Rotating (when the trunk and pelvis counter rotate during leg and arm movement). Following a movement-based exercise program based on these patterns means that you are using all of your muscles at the same time, which can be more effective for burning calories while also training the body for how it is designed to move. A second benefit of this approach is that you can do most of the exercises with little to no equipment, making it a perfect option if you want to exercise at home and avoid expensive gym fees. Let’s face it, sitting on an exercise machine using only one part of the body can be a bit boring, but challenging yourself to learn how to flawlessly execute complicated movement patterns makes exercise much more fun and engaging…”

5 Essential Primal Movements for Your Workout Program – YouTube https://www.youtube.com/watch?v=VexzP8X2MI4

1-Bend & Lift (e.g. squat)

Functional Training Basics: Bend & Lift – YouTube https://www.youtube.com/watch?v=M0EEkQUPIGo

a. Hip Hinge – YouTube

b. lower extremity alignment seated with ball between legs thighs

(1) Exercise #431 – Inner Thigh Squeeze (seated with ball between knee … https://www.youtube.com/watch?v=n9cmI4iVFm0

(2) Squeeze in Leg Exercises while Sitting in a Chair – YouTube https://www.youtube.com/watch?v=FvCLUUlXJH8

c. figure 4 position (pp. 309 ACE Fitness 5th Edition)

(1) Figure-4 Squat – YouTube

(2) Dowel Deep Squat – YouTube https://www.youtube.com/watch?v=40IJ3yDu3Qs

2-Single-Leg Movement Patterns

a. Kneeling to Standing Lunge – YouTube https://www.youtube.com/watch?v=xg-gu0_gSWs

b. Single Leg Lunges – YouTube

c. Lunge Matrix (LM) for Runners – YouTube

Lunge Matrix – YouTube https://www.youtube.com/watch?v=DqW4dlQX61w

Lunge Matrix – YouTube https://www.youtube.com/watch?v=9HwWKRVq0F0

3. Pushing Movements

EMS Exercises On The Go: Pushing Movements – YouTube https://www.youtube.com/watch?v=zaCyQ852yAo

Machine Pushing Movements – YouTube

a 1. Bilateral Presses Standing Bilateral Cable Push – YouTube https://www.youtube.com/watch?v=yajc4mjMVsM

a 2. Unilateral Presses

Unilateral Cable Press – YouTube

KINE 4305 bilateral and unilateral cable chest press … – YouTube https://www.youtube.com/watch?v=sS41swGgJH4

Unilateral Vs. Bilateral Exercises

Unilateral vs Bilateral Movements

a. 3. Contralateral Single Arm Press in Split Stance without … – YouTube https://www.youtube.com/watch?v=GQks9c5_asI

a. 4. Ipsilateral Single Arm Row in Split Stance with Rotation – YouTube https://www.youtube.com/watch?v=e6Lr88niqXI

b. Thoracic Matrix (pp. 316) Thoracic Spine Matrix – YouTube https://www.youtube.com/watch?v=k9tVpZb_nec

Thoracic Matrix In-Sync matrix – YouTube

SINGLE ARM ROW IN STRIDE STANDING WITH RESISTANCE BAND https://youtu.be/iwbD830jSjg

Thoracic Spine Type 1 Walkthrough – YouTube

4. Pulling Movements

a Cable Pulling and Breathing Mechanics Explained – YouTube https://www.youtube.com/watch?v=5o3BEc_Vnvo

b. Seated Cable Rows – Back Exercise – Bodybuilding.com – YouTube https://www.youtube.com/watch?v=IzoCF_b3cIY

c Single Leg contralateral cable row – YouTube

Standing Unilateral Cable Row – YouTube

5. Rotational Movements

Anatomy Trains – Dynamic Education for Body-Minded Professionals anatomytrains.com

1. Introduction to Anatomy Trains – YouTube

Myofascial Lines

Functional Anatomy—Myofascial Slings – YouTube

Myofascial Slings Introduction – YouTube

Myofascial Sling Training – YouTube

PTA Global: Exercises for Rotation – Spiral Lines – YouTube https://www.youtube.com/watch?v=g29ORE0Zj1s

2. Two Key Movements: Diagonal or Spiral Patterns

a. Woodchop

Wood Choppers – Core Workout – Fully Fit by Runner’s … – YouTube https://www.youtube.com/watch?v=FA3S8CrSOTw

How To Do A Dumbbell Woodchop: Exercise For The Core – YouTube https://www.youtube.com/watch?v=tH8ZeVgupYY

Wood Chop with Hip Rotation – YouTube

b. Hay Balers

Hay Baler 1-arm Rotational Punch – YouTube

Hay Bailer exercise (Beginner) – YouTube

ACE Integrated Fitness Training (IFT) Model for Functional Movement and Resistance Training: Phases 3 and 4 BY PETE McCALL, M.S. acefitness.org

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various kinds of Stretches

How far can you go?

Design
Human Anatomy Fundamentals: Flexibility and Joint Limitations
by Joumana Medlej6 Mar 2014 design.tutsplus.com
“.. Some people who are exceptionally flexible, or double-jointed, or have undergone intensive flexibility training from a young age, and they can move beyond the range shown here. This in no way means it’s OK to ignore flexibility rules, as we all instinctively know what’s “normal” for a body and what’s exceptional. If you draw someone with limbs at an impossible angle, outside of a context that would allow suspension of disbelief (circus, gymnastics, the Exorcist), you risk coming across as a poor artist.

The Three Types of Flexibility

For drawing purposes, we need only be concerned with three kinds: passive, active and dynamic….

Range of Movement For Each Joint

Here are the joints discussed below:..”

Goniometry for the Upper Extremity, Part 1

Upper Limb: Range of Motion – Anatomy | Medical Education Videos

Lower Limb: Range of Motion – Anatomy | Medical Education Videos

Assessments

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Practical Application of Functional Assessments: Flexibility Assessments Jessie Newell by Jessie Newell on September 04, 2015 acefitness.org

Flexibility and Functional Assessments exrx.net

-Back
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

8. Assessment – Passive Straight Leg Raise (SLR) Test – YouTube

-Hips
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Thomas Test – YouTube

-Shoulders
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

ROM Testing for Shoulder Flexion and Extension – YouTube

Shoulder internal/external rotation test – YouTube

Apley Scratch Test of External Rotation and Internal Rotation (Full …

Physiology

The Physiology of Flexibility sport-fitness-advisor.com
“..3. Connective Tissue
Deep connective tissue such as fascia and tendons can limit ROM. In particular, two characteristics of connective tissue, elasticityand plasticity are related to ROM. Elasticity is defined as the ability to return to the original resting length after a passive stretch (5). Plasticity can be defined as the tendency to assume a new and greater length after a passive stretch (5)…

5. Proprioceptors
The capacity of the neuromuscular system to inhibit the antagonists (those muscles being stretched) influences flexibility (9).

There are two important proprioceptors involved in the mechanics of stretching and flexibility. The first is the muscle spindles. Located within the muscle fibres they monitor changes in muscle length. The stretch reflex is the bodys involuntary response to an external stimulus that stretches the muscle (5) and causes a reflexive increase in muscular activity. It is the muscle spindles that activate this response.

When stretching, it is best to avoid this activating the muscle spindles and the stretch-reflex response, as it will limit motion.

Static stretching does not elicit the muscle spindles, allowing muscles to relax and achieve a greater stretch.

The other important proprioceptors are the golgi tendon organs (GTO). These are located near to the musculotendinous junctions and are sensitive to increase in muscle tension. When the GTO is stimulated it causes a reflexive relaxation in the muscle. When this relaxation occurs in the same muscle that is being stretched, it is referred to as autogenic inhibition and can facilitate the stretch (8).

Autogenic inhibition can be induced by contracting a muscle immediately before it is passively stretched a technique used in .

Reciprocal inhibition occurs when the GTO is stimulated in the muscle opposite to that being stretched (i.e. so the opposing muscle relaxes) (8). This can be achieved by simultaneously contracting the opposing muscle group to the one being passively stretched…

Types of Stretching and Proprioceptors – YouTube

Warm-ups Before

Fitness: Warm-up Stretches while Standing Up

Warmup & Stretching darebee.com
“..To stay safe and get the most out of your workout you must always include a pre-workout warm-up before you begin and then finish with a cool down to get your body back into gear.
The difference between warm-ups and stretching

During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what warm-ups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility. Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it…”

How to Warmup Before Stretches by RACHEL NALL Last Updated: Sep 11, 2017 livestrong.com
“..Tips

Jogging is not the only activity you can perform to warm up. Instead, substitute the aerobic activity of your choice — such as cycling, playing tennis, jumping rope or dancing — for jogging. Work to achieve the same 40 to 60 percent of your target heart rate while warming up.

Warnings

Stretching without a warmup increases your risk of sprains and strains.

..”

The Safest Way to Warm Up Before a Workout is Dynamic Stretching – Here’s a Basic Routine

The Best Pre-Workout Stretching Warm Up Routine. Burn 20% more Calories

Types

What Is the Major Difference Between Static & Dynamic Stretching? by Fitzalan Gorman healthyliving.azcentral.com
“..
Static Stretching Basics

When you hold a stretch for an extended period, then you are performing a static stretch. Static stretching neither improves nor enhances muscular performance when done before a workout, according to an article published in the “Journal of Strength and Conditioning Research” in 2005, so save this stretching for a time when it actually does help your body: during your cool-down or an off day.
Dynamic Stretching Basics

Dynamic stretching is an active stretching routine that has you slowly moving through motions to increase your heart rate, raise your body temperature and send extra blood to your muscles. This prepares them for exercise by increasing your range of motion. This is especially true if you are about to do a workout that requires lots of lower-extremity muscular power. A study published in the “Journal of Strength and Conditioning Research” in 2008 showed that dynamic stretching significantly increased peak knee power compared to static stretching.
..”

What Is the Major Difference Between Static & Dynamic Stretching? : Getting in Shape

Static

-Post Workout

12 Post-Workout Static Stretches By Arnav Sakar • For Active.com
“..Regular stretching helps improve flexibility, increases range of motion, and reduces the risk of injury caused by lesions of the connective tissue. Plus, stretching is great for stress relief. So after your workout, take a few minutes to rid the lactic acid and stretch. Try these 12 static stretches that will keep your body healthy and performing strong. ..”
Flexibility Exercises | Full Body Static Stretches – Spotebi spotebi.com

“..Stretch your entire body with this set of flexibility exercises. A 10-minute static stretching routine to improve your joint range of motion and stretch your muscles, …”
*includes picture-diagram

15 Min Static Stretching Exercises for Beginners – Cool Down Exercises after Workout – Stretches


“…Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit Visit http://hasfit.com/workouts/warm-up-co… for the 15 Min Static Stretching Exercises for Beginners – Cool Down Exercises after Workout – Stretches instructions..”

-Pre-Workout Stretches

Fitness: Morning Routine Sample Exercises (situps/crunches/push-ups/stretches) w/HealthFitnessLifeGuy

Fitness: Morning Routine-Different types of Sit-Ups-Crunches & Fitness: Morning Routine-Different types of Push-Ups goodnewshealthandfitness.wordpress.com

=>Track & Field
How Active & Passive Stretching Affect Muscle Tissue

*includes dynamic at the end

Dynamic Stretches

Try This Full-Body Dynamic Warm-Up to Prep for Any Workout greatist.com
“Around 10 years ago, dynamic warm-ups started gaining popularity in the sports world as an effective method for athletes to prep before an event. Today, dynamic warm-ups are a standard routine for athletes ranging from amateurs to professionals.

In this article, you’ll learn why a dynamic warm-up is so effective, and we’ll cover a specific full body routine you can use before you exercise—whether you’re about to play a sport or hit the weights. Check out the video below for demonstrations of each move!..”
12 Crucial Dynamic Warm-up Exercises to Do Before Your Workout by: Yuri Elkaim yurielkaim.com
“..Why Is It Important to Warm-up Before Exercise?

Unless you want to increase your risk of injury and reduce your performance, a good warm-up is critical. A good dynamic warm-up increases range of movement and blood and oxygen flow to your muscles, tendons, and ligaments before they’re called upon to do serious workout.

When I worked as the strength coach for the men’s soccer team at the University of Toronto, I had the importance of dynamic warm-up exercises drilled in to our players’ heads. Every practice and game we had a solid 10 to 15-minute dynamic warm-up and it made a huge difference in preventing injuries and increasing their performance…”

*includes diagram -pictures
21 Dynamic Stretching Warm Up Exercises


“.. There is a lot of debate about whether or not you should stretch before your workout. And while I don’t recommend static stretches, dynamic stretches are a great way to warm up and get your body ready for an intense workout. Dynamic stretches loosen everything up, improve your mobility and get your blood pumping. Make sure to use stretches that focus on the muscles you plan to work! 21 Dynamic Stretching Warm Up Exercises 1.Downward Dog to Runner’s Lunge (1:07) 2.Inchworm (1:21) 3.Dynamic Squat Stretch (1:36) 4.Crescent to Hamstring Stretch (1:48) 5.Half Kneeling Hip to Hamstring Stretch (1:56) 6.World’s Greatest Stretch (2:05) 7.Half Kneeling Thoracic Rotation (2:18) 8.Kneeling Thoracic Rotations (2:29) 9.Wringing out the Towel (2:39) 10.Child’s Pose with Reaches (2:53) 11.Side to Side Lunge with Reach (3:01) 12.Standing Calf and Hamstring Stretch (3:12) 13.Pigeon Pose with Circles (3:25) 14.Hamstring and Thoracic Rotation (3:35) 15.Squat Push Up (3:44) 16.Hurdles (3:54) 17.Kneeling Lat and Thoracic Extension Stretch (4:04) 18.Side to Side Lunge with Step (4:16) 19.IT Band Stretch (4:26) 20.Walking Quad Stretch (4:36) 21.Suspension Trainer Chest Stretch (4:50)..”
Dynamic Stretches & Stretching Routine sport-fitness-advisor.com
*with 3D moving model pics

Proprioceptive neuromuscular facilitation (PNF)
*see Medical: Cerebral Palsy types-Spastic Diplegia, etc… goodnewshealthandfitness.wordpress.com

PNF Stretching stretching-exercises-guide.com
‘..Proprioceptive neuromuscular facilitation (PNF) was first developed by Margaret Knott PT, and Herman Kabat MD in the 1940’s to treat neurological dysfunctions. This was an attempt to gain better control in a population of neurologically impaired instead of just offering the standard treatment at the time which was range of motion exercises and gait training. Treatment involved reeducation of developmental movements and postures. This approach helped patients become more efficient in their movements and activities of daily living…

What is a PNF pattern?
PNF patterns of movements were developed because all normal coordinated human movements occur in spiral or diagonal motions. Muscular contractions are strongest and most coordinated during these diagonal patterns of movement. These diagonal patterns involve rotation of the extremities and require core stability. Muscular contraction is also enhanced through irradiation and there is optimal facilitation of the stretch reflex in a synergistic muscle group during movements within these patterns of movement.(2)..”

PNF Stretching: A How-To Guide healthline.com
‘..PNF techniques
1. Hold-relax

One PNF technique that Black says can trigger the reflex is commonly called “hold-relax.” This involves:

Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds.
Contracting the muscle without moving (also called isometric), such as pushing gently against the stretch without actually moving. This is when the reflex is triggered and there is a “6- to 10-second window of opportunity for a beyond ‘normal’ stretch,” Black says.
Relaxing the stretch, and then stretching again while exhaling. This second stretch should be deeper than the first.

2. Contract-relax

Another common PNF technique is the contract-relax stretch. It is almost identical to hold-relax, except that instead of contracting the muscle without moving, the muscle is contracted while moving. This is sometimes called isotonic stretching.

For example, in a hamstring stretch, this could mean a trainer provides resistance as an athlete contracts the muscle and pushes the leg down to the floor.
3. Hold-relax-contract

A third technique, hold-relax-contract, is similar to hold-relax, except that after pushing against the stretch, instead of relaxing into a passive stretch, the athlete actively pushes into the stretch.

For example, in a hamstring stretch, this could mean engaging the muscles to raise the leg further, as the trainer pushes in the same direction.

Regardless of technique, PNF stretching can be used on most muscles in the body, according to Black. Stretches can also be modified so you can do them alone or with a partner.
..

Helpful tips

Black offers several tips to help you figure out whether you’re using PNF stretching correctly.

“Every time you exhale and deepen the stretch, you should see a noticeable change in range of motion, from 10 to 45 degrees,” she says.
Black recommends breathing through stretches and using calming thoughts to avoid tightening up during the stretch.
Finally, when using PNF, “Keep it simple and just remember: contract, relax, breathe, and stretch,” Black says. “The nervous system and reflexes will do the rest.”

..”

What is PNF, Proprioceptive Neuromuscular Facilitation? Charlie Weingroff

BEST Flexibility Technique Known: PNF Stretching!

-Resistive Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Effective Band Stretches stack.com
“..Sometimes simplicity is best, especially in training gear. For athletes on the go, resistance bands are perfect tools. They’re light, compact and inexpensive, convenient to toss in your bag and take anywhere. Plus, they are effective for just about any type of training:

Warm-ups
Mobility/Flexibility
Strength
Speed
Recovery

Increase your range of motion and boost your recovery process with these simple methods. In the videos, we used EFS Mini bands, but I also use the green stretch bands from “Perform Better.” They both work well.
Band Stretches..”

Stretching With Resistance Bands – YouTube

Ballistic Stretching

Ballistic Stretching stretching-exercises-guide.com
“..This type of stretching exercise involves bouncing into a range when the muscle is not prepared or relaxed such that it can enter that range. This exercise can be dangerous if done without supervision or training by a professional.

Stretching to improve flexibility is a common practice amongst athletes both recreational and competitive. There are many studies that show joint range of motion improves with stretching exercises and many have looked at the different types of stretching. But, stretching doesn’t just affect the muscle, it can affect the tendons as well. ..”

*practicing tennis swings, karate kicks, batting swing (only should done by athletes)

Stretching: 4 Different Types (Static, Dynamic, PNF, Ballistic) and examples

The Most Flexible Man In The World Demonstrates Stretching Techniques

Active Isolated Stretching

Active Isolated Stretching stretchingusa.com
“The Active Isolated Stretching (AIS) method of muscle lengthening and fascial release is a type of Athletic Stretching Technique that provides effective, dynamic, facilitated stretching of major muscle groups, but more importantly, AIS provides functional and physiological restoration of superficial and deep fascial planes.

Over the past few decades many experts have advocated that stretching should last up to 60 seconds. For years, this prolonged static stretching technique was the gold standard. However, prolonged static stretching actually decreases the blood flow within the tissue creating localized ischemia and lactic acid buildup. This can potentially cause irritation or injury of local muscular, tendinous, lymphatic, as well as neural tissues, similar to the effects and consequences of trauma and overuse syndromes.

The AIS Technique
Deep, Superficial Fascial Release

Performing an Active Isolated Stretch of no longer than two seconds allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. These stretches provide maximum benefit and can be accomplished without opposing tension or resulting trauma.
…”

Active Isolated Stretching 1/5

Get rid of Soreness

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Fitness: Medical-Delayed Onset Muscle Soreness goodnewshealthandfitness.wordpress.com

Good Stretches to Get Rid of Being Sore : LIVESTRONG – Exercising with Jeremy Shore

Upper Body

-Back

Posterior Pelvic Tilt Correction Exercises

Back Exercises spinegrouparizona.com

-Shoulders

16 Simple Stretches for Tight Shoulders greatist.com
“..”All four [shoulder] joints need to be working appropriately and efficiently in order to have pain-free, functional range of motion,” Wu says. The best approach is to move frequently—forward, backward, and to the sides throughout the day. But if you are feeling stiff by 5:00 p.m., we’ve rounded up 16 easy stretches to try…”

Lower Body
*see more Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

The Absolute Best Way to Stretch Every Muscle You Have
By Laura Williams Published On 10/06/2016 thrillist.com

Running

Stretch It Out ivankatrump.com
“Stretching before and after you run will not only increase your performance, it will help with soreness and recovery and prevent injury…”

Examples of what NOT to do with “correction”

Videos Show School Cheerleaders Forced Into Splits – YouTube

Coach explains how to safely stretch after video of cheer squad’s forced splits goes viral
Danamarie McNicholl , KREM 6:42 PM. PDT August 24, 2017
krem.com/
“.. video from Colorado of a high school cheerleader being forced into the splits and held down by her teammates has gone viral.

Back in Washington State, coaches said that is definitely not the way to accomplish the splits.

“What is actually happening there is that she’s resisting so much, even if she tries to relax she’s still resisting a lot,” explained Tucker Frye. “She’s building muscles into the opposite direction which is actually detrimental.”

Tucker Frye, from Spokane Gymnastics, has experience training in gymnastics, cheerleading and parkour.

“Because they were pulling so much their hips start to move around a little bit…you can see it messes with where her joints are aligned,” he explained. “If they got a hair off she could have dislocated her hip.”

RELATED: Videos show Denver high school cheerleaders repeatedly forced into splits, police investigating

For Tucker, it is all about mechanics to prevent injuries. Stretch only until you feel a good stretch, not pain.

“They are all using gravity to do a passive stretch, rather than somebody actively pulling them,” he said.

Splits can take up to two years to perfect, and unsafe techniques like the one used in the video has long-term consequences.

“It could lead to big deductions later on if they are doing gymnastics or competitive cheerleading,” he said. “Everyone has her limit and she was definitely pushed past hers.”..”

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.comf

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”