ESPE 425 Biomechanics Michael Boyle ESPE 425 Biomechanics Michael Boyle

• ESPE 425• Biomechanics

• Michael Boyle• www.strengthcoach.com

• ESPE 425• Biomechanics

• Michael Boyle• www.strengthcoach.com

WarningWarning

• I am not a biomechanist• Please challenge me if I screw up terminology etc.

• My objective is to provide “real world” tie in.

• I am not a biomechanist• Please challenge me if I screw up terminology etc.

• My objective is to provide “real world” tie in.

Self ImprovementSelf Improvement

• Brian Tracey- Million Dollar Habits

• Read every day• Learn from experts- attend seminars, invest in yourself

• Listen to audiotapes- if you want to kill time, work it to death

• Brian Tracey- Million Dollar Habits

• Read every day• Learn from experts- attend seminars, invest in yourself

• Listen to audiotapes- if you want to kill time, work it to death

Suggested ReadingsSuggested Readings• Motivational• Carnagie- “How to Win Friends and Influence

People”• Covey- “ Seven Habits of Highly Effective People”• Tracey- “Million Dollar Habits”• Professional• Sahrmann- Diagnosis and Treatment of Movement

Impairment Syndromes• Meyers- Anatomy Trains• McGill- Low Back Disorders• Francis- Training for Speed• Christian Thibeadeau- Black Book of Training

Secrets, Theory and Application of Modern Strength and Power Methods

• Motivational• Carnagie- “How to Win Friends and Influence

People”• Covey- “ Seven Habits of Highly Effective People”• Tracey- “Million Dollar Habits”• Professional• Sahrmann- Diagnosis and Treatment of Movement

Impairment Syndromes• Meyers- Anatomy Trains• McGill- Low Back Disorders• Francis- Training for Speed• Christian Thibeadeau- Black Book of Training

Secrets, Theory and Application of Modern Strength and Power Methods

What Really is Functional Training?

What Really is Functional Training?

• Function is purpose. When we ask what an items “function” is , we want to know it’s purpose.

• Think of functional training as purposeful training.

• Functional training is literally training muscles based on their function!

• From a scientific perspective it is “the application of functional anatomy to training”

• Function is purpose. When we ask what an items “function” is , we want to know it’s purpose.

• Think of functional training as purposeful training.

• Functional training is literally training muscles based on their function!

• From a scientific perspective it is “the application of functional anatomy to training”

Movements, Not Muscle Groups

Movements, Not Muscle Groups

• Forget bodypart divisions- chest and back etc.

• Think of movement action, not muscle group

• Learn basic anatomy• Learn true functional anatomy, it will change the way you think.

• Forget bodypart divisions- chest and back etc.

• Think of movement action, not muscle group

• Learn basic anatomy• Learn true functional anatomy, it will change the way you think.

PAY ATTENTION TO ANATOMY

PAY ATTENTION TO ANATOMY

• If you don’t get this nothing else makes sense.

• If you didn’t pay attention, go back and study

• If you don’t get this nothing else makes sense.

• If you didn’t pay attention, go back and study

The BasicsThe Basics• Ligament- bone to bone, noncontractile, slow to heal, slow to adapt,

• Ligaments provide joint stability and proprioceptive input ( where the joint is in space)

• Made up of varying degrees of collagen ( tensile strength) and elastin (flexibility and recoil)

• Innervated by nervous system

• Ligament- bone to bone, noncontractile, slow to heal, slow to adapt,

• Ligaments provide joint stability and proprioceptive input ( where the joint is in space)

• Made up of varying degrees of collagen ( tensile strength) and elastin (flexibility and recoil)

• Innervated by nervous system

MusclesMuscles

• Think of muscles as elastics or springs that connect bone to bone

• Muscles move or stabilize bones• Unlike ligaments muscles have the ability to lengthen and shorten

• Tendon connects muscle to bone• Tendons are the anchors for contraction and also have poor blood supply and heal slowly

• Think of muscles as elastics or springs that connect bone to bone

• Muscles move or stabilize bones• Unlike ligaments muscles have the ability to lengthen and shorten

• Tendon connects muscle to bone• Tendons are the anchors for contraction and also have poor blood supply and heal slowly

Muscle Fiber TypesMuscle Fiber Types

• Type 1- Slow Twitch, smaller, produce less force, more mitochondria, slower to fatigue

• Type 2- Fast twitch, opposite of above in all regards

• Type 1- Slow Twitch, smaller, produce less force, more mitochondria, slower to fatigue

• Type 2- Fast twitch, opposite of above in all regards

Types of Muscle Contraction

Types of Muscle Contraction

• Concentric- shortens• Eccentric- lengthens• Isometric- static, no change in length

• Curl example

• Concentric- shortens• Eccentric- lengthens• Isometric- static, no change in length

• Curl example

Time Under TensionTime Under Tension• The length of a set =TUT• Set is a group of repetitions• A rep is expressed by tempo• Tempo is described by three numbers

• - Eccentric ( lengthen)• - Pause ( isometric)• - Concentric ( shorten)• Time under tension is the time it takes to complete a set

• The length of a set =TUT• Set is a group of repetitions• A rep is expressed by tempo• Tempo is described by three numbers

• - Eccentric ( lengthen)• - Pause ( isometric)• - Concentric ( shorten)• Time under tension is the time it takes to complete a set

ResponseResponse

• Muscle response is a function of time under tension ( tempo-rep, TUT-set)

• For size ( hypertrophy) TUT must be 30-70 sec

• For strength less than 1-20 sec.

• Muscle response is a function of time under tension ( tempo-rep, TUT-set)

• For size ( hypertrophy) TUT must be 30-70 sec

• For strength less than 1-20 sec.

Length TensionLength Tension

• Length tension relationship• There is an optimum length at which a muscle can produce it’s greatest force.

• A muscle must be lengthened to be able to shorten effectively

• Max force is at normal length• Hamstring example

• Length tension relationship• There is an optimum length at which a muscle can produce it’s greatest force.

• A muscle must be lengthened to be able to shorten effectively

• Max force is at normal length• Hamstring example

VelocityVelocity

• Velocity is displacement/ time• Acceleration is change in velocity• Sport is about acceleration not velocity

• Sprints measure acceleration, not speed

• 4.5 forty? Is that velocity? 40 yds in 4.5 sec. Velocity is 8,8 yds/sec

• Displacement is 40 yds

• Velocity is displacement/ time• Acceleration is change in velocity• Sport is about acceleration not velocity

• Sprints measure acceleration, not speed

• 4.5 forty? Is that velocity? 40 yds in 4.5 sec. Velocity is 8,8 yds/sec

• Displacement is 40 yds

Force Velocity CurveForce Velocity Curve• Muscle has an inherent capacity to adjust force to match load. This is what separates it from simple elastic contractions. ( Edman in Komi p 105)

• Max load= minimal velocity-- (strength)

• Minimal Load= high velocity- (power)

• Training must be at various loads and speeds

• Muscle has an inherent capacity to adjust force to match load. This is what separates it from simple elastic contractions. ( Edman in Komi p 105)

• Max load= minimal velocity-- (strength)

• Minimal Load= high velocity- (power)

• Training must be at various loads and speeds

Stretch Shortening Cycle

Stretch Shortening Cycle

• Finger Trick?• Muscle has elasticity but, not “simple elasticity”

• SSC= the natural combination of eccentric lengthening progressing into concentric shortening

• Plyometrics are intended to facilitate this process ( incorporating Force Velocity)

• Finger Trick?• Muscle has elasticity but, not “simple elasticity”

• SSC= the natural combination of eccentric lengthening progressing into concentric shortening

• Plyometrics are intended to facilitate this process ( incorporating Force Velocity)

What Are Plyometrics?What Are Plyometrics?

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Eccentric to Concentric Switching

Eccentric to Concentric Switching

• Plyometrics are designed to use the stretch shortening cycle to effect the force velocity curve.

• In other words, they teach you to move heavier loads faster.

• Plyometrics are designed to use the stretch shortening cycle to effect the force velocity curve.

• In other words, they teach you to move heavier loads faster.

Total Body PowerTotal Body Power

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Core PowerCore Power

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Upper Body PowerUpper Body Power

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Movement Classifications- Hip

Ext

Movement Classifications- Hip

Ext

• Agonist- prime mover ( Glute Max)

• Synergist- assist prime mover ( Hamstrings)

• Stabilizer- support or stabilize while the prime mover works ( Core)

• Neutralizer- counteract unwanted motion (Glute med, aqdductors)

• Agonist- prime mover ( Glute Max)

• Synergist- assist prime mover ( Hamstrings)

• Stabilizer- support or stabilize while the prime mover works ( Core)

• Neutralizer- counteract unwanted motion (Glute med, aqdductors)

Descriptive Anatomical Terms

Descriptive Anatomical Terms

• Medial- toward the midline• Lateral- away from the midline

• Contralateral- opposite side• Ipsilateral- same side

• Distal- away from the center• Proximal- nearer the center

• Medial- toward the midline• Lateral- away from the midline

• Contralateral- opposite side• Ipsilateral- same side

• Distal- away from the center• Proximal- nearer the center

Movement DescriptionsMovement Descriptions• Adduction- toward the midline• Adbuction- away from the midline

• Flexion- decreases a joint angle• Extension- increases a joint angle

• Internal Rotation- rotates toward the midline

• External Rotation- rotates away from the midline

• Adduction- toward the midline• Adbuction- away from the midline

• Flexion- decreases a joint angle• Extension- increases a joint angle

• Internal Rotation- rotates toward the midline

• External Rotation- rotates away from the midline

Planes of MotionPlanes of Motion

• 1- Frontal• 2- Sagittal• 3- Transverse

• 1- Frontal• 2- Sagittal• 3- Transverse

Three Planes of MotionThree Planes of Motion

• Sagittal- divides into R+L halves, most conventional training occurs in the sagittal plane

• Frontal- divides the body into front and back halves, sidebending occurs in this plane

• Transverse- divides the body into top and bottom halves, rotation

• Sagittal- divides into R+L halves, most conventional training occurs in the sagittal plane

• Frontal- divides the body into front and back halves, sidebending occurs in this plane

• Transverse- divides the body into top and bottom halves, rotation

FrontalFrontal

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SagittalSagittal

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TransverseTransverse

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Lateral Sub-SystemLateral Sub-System

• Muscles• Gluteus Medius• TFL• Adductor Complex• Quadratus Lumborum

• Function• Frontal Plane stabilization

• Muscles• Gluteus Medius• TFL• Adductor Complex• Quadratus Lumborum

• Function• Frontal Plane stabilization

Gluteus MediusGluteus Medius

• The key to hip stability ( and hip stability is knee stability)

• The key to knee pain? Dysfunction at the hip manifests itself at the knee

• Rope analogy

• The key to hip stability ( and hip stability is knee stability)

• The key to knee pain? Dysfunction at the hip manifests itself at the knee

• Rope analogy

Deep Longitudinal Sub-System

Deep Longitudinal Sub-System

• Muscles• Peroneals• Biceps Femoris• Sacrotuberous Ligament• Erector Spinae

• Function• Force Transmission• Force Production

• Muscles• Peroneals• Biceps Femoris• Sacrotuberous Ligament• Erector Spinae

• Function• Force Transmission• Force Production

Posterior Oblique Sub-System

Posterior Oblique Sub-System

• Works synergistically w/ DLSS• Muscles

• Latissimus Dorsi• Gluteus Maximus• Thoracolumbar Fascia

• Function• Transverse plane stabilization to the LPHC (SI Joint)

• Works synergistically w/ DLSS• Muscles

• Latissimus Dorsi• Gluteus Maximus• Thoracolumbar Fascia

• Function• Transverse plane stabilization to the LPHC (SI Joint)

Functional AnatomyAnterior

Functional AnatomyAnterior

• Abdominals• Rectus abdominus• External oblique- outermost layer (external) creates pos. tilt/ prevents ant. tilt

• Internal oblique ( 2nd layer, has thoraco-lumbar insertion/ origin) responsible for flexion of upper half ( upper abs?)

• -Transverse abdominus( deepest layer, also has thoracolumbar insertion) antiflexion effect, nature’s weight belt

• Abdominals• Rectus abdominus• External oblique- outermost layer (external) creates pos. tilt/ prevents ant. tilt

• Internal oblique ( 2nd layer, has thoraco-lumbar insertion/ origin) responsible for flexion of upper half ( upper abs?)

• -Transverse abdominus( deepest layer, also has thoracolumbar insertion) antiflexion effect, nature’s weight belt

Functional AnatomyTrunk

Functional AnatomyTrunk

• Pelvic Floor• Pelvic Floor

Functional Anatomy-Posterior

Functional Anatomy-Posterior

• Deep Spinal Muscles• Multifidus• Rotatores-key rot. stab

• Interspinalis• Intertransversarii

• Deep Spinal Muscles• Multifidus• Rotatores-key rot. stab

• Interspinalis• Intertransversarii

Functional AnatomyTrunk/ Hip

Functional AnatomyTrunk/ Hip

• Iliopsoas• Iliacus• Psoas major • Psoas minor• ( can be weak and tight, Sahrmann isometrics)

• Iliopsoas• Iliacus• Psoas major • Psoas minor• ( can be weak and tight, Sahrmann isometrics)

Functional Anatomy-HipFunctional Anatomy-Hip

• Iliacus• Adductor Magnus• Adductor Brevis• Adductor Longus• Gracilis• Pectineus• Effects pelvic stability

• Iliacus• Adductor Magnus• Adductor Brevis• Adductor Longus• Gracilis• Pectineus• Effects pelvic stability

Motor LearningMotor Learning

• Incompetent- you don’t know how to do something

• Concious Incompetent- you have been taught but can’t yet execute

• Competent

• Incompetent- you don’t know how to do something

• Concious Incompetent- you have been taught but can’t yet execute

• Competent

Kinetic Chain FunctionKinetic Chain Function

• Pronation= flexion, eccentric deceleration, landing

• Supination= extension, acceleration, push-off

• Pronation= flexion, eccentric deceleration, landing

• Supination= extension, acceleration, push-off

Muscle ActionsMuscle Actions

• Eccentric- lengthen, absorb, decelerate

• Concentric- shorten, produce, accelerate

• Isometric- no motion, stabilize, transition

• Eccentric- lengthen, absorb, decelerate

• Concentric- shorten, produce, accelerate

• Isometric- no motion, stabilize, transition

Eccentric to Concentric

Eccentric to Concentric

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Eccentric to IsometricEccentric to Isometric

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GravityGravity

• A constant downward directed force. Creates eccentric demand.

• Consider gravity to be a constant obstacle to be overcome, “the enemy” in a way”.

• On earth, gravity equals weight• Gravity is a problem, as is the acceleration due to gravity

• A constant downward directed force. Creates eccentric demand.

• Consider gravity to be a constant obstacle to be overcome, “the enemy” in a way”.

• On earth, gravity equals weight• Gravity is a problem, as is the acceleration due to gravity

Gravity AddedGravity Added

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Newton’s First LawNewton’s First Law

• A body at rest remains at rest.• Inertia• Why are linemen big?• Heavy= Greater Inertia= Greater gravitational attraction to the earth

• Why is this a problem?• Strength to BW ratio

• A body at rest remains at rest.• Inertia• Why are linemen big?• Heavy= Greater Inertia= Greater gravitational attraction to the earth

• Why is this a problem?• Strength to BW ratio

Inertia Creates Problems

Inertia Creates Problems

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Evolution of ManEvolution of Man

Gravity can win the battle- work antigravity muscles

Measuring GravityMeasuring Gravity

MomentumMomentum

• Momentum = Mass X Velocity

• “How big is it ( mass) times how fast it is moving ( velocity)= momentum

• Ex- Med Ball Throw and catch

• Momentum = Mass X Velocity

• “How big is it ( mass) times how fast it is moving ( velocity)= momentum

• Ex- Med Ball Throw and catch

Newton’s Second LawNewton’s Second Law

• F=MA• Force equals mass times acceleration

• In strength training we often work on M not on A

• F=MA• Force equals mass times acceleration

• In strength training we often work on M not on A

F=MA F=MA

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Newton’s Third LawNewton’s Third Law

• For every action there is an an equal and opposite reaction

• This is the key to strength training. Increased strength yields increased ground reaction force

• For every action there is an an equal and opposite reaction

• This is the key to strength training. Increased strength yields increased ground reaction force

StrengthStrength

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Ground Reaction Force Ground Reaction Force

• The effect of action- reaction on the body.

• Every step you take is subject to gravity (how much you weigh) and momentum ( how fast you are moving).

• Ground reaction forces move up the chain and cause all our injury problems.

• The effect of action- reaction on the body.

• Every step you take is subject to gravity (how much you weigh) and momentum ( how fast you are moving).

• Ground reaction forces move up the chain and cause all our injury problems.

ExamplesExamples

• Walking 1-1.5 x’s BW

• Running 2-5 x’s BW

• Jumping 4-11 x’s BW

• In jumping 1 leg must with stand 800- 2200 lbs ( 200 lb ex.)

• Walking 1-1.5 x’s BW

• Running 2-5 x’s BW

• Jumping 4-11 x’s BW

• In jumping 1 leg must with stand 800- 2200 lbs ( 200 lb ex.)

Probably 11 x’sProbably 11 x’s

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The Evolution of Training

The Evolution of Training

• Initially we were:• Strength Coaches• Then we became:• Strength and Conditioning Coaches

• Now we see ourselves as:• Performance Enhancement/ Injury Reduction Specialists

• Initially we were:• Strength Coaches• Then we became:• Strength and Conditioning Coaches

• Now we see ourselves as:• Performance Enhancement/ Injury Reduction Specialists

The Evolution of Training

The Evolution of Training

• Training generally was done by copying other sports

• Track• Bodybuilding• Powerlifting ( actually strength?)

• Olympic Lifting

• Training generally was done by copying other sports

• Track• Bodybuilding• Powerlifting ( actually strength?)

• Olympic Lifting

The Final StageThe Final Stage

• The interrelationship of all the previous areas with the fields of:

• Physical Therapy• Athletic Training

• The interrelationship of all the previous areas with the fields of:

• Physical Therapy• Athletic Training

Functional TrainingFunctional Training

• The connection of functional anatomy to training.

• Training based on science not on history.

• The connection of functional anatomy to training.

• Training based on science not on history.

Gym Foolishness!Gym Foolishness!

• Stairmaster w/ hands on• Treadmill holding on• Machines for safety?• Safe training for elders?• No weight training for kids?

• Stairmaster w/ hands on• Treadmill holding on• Machines for safety?• Safe training for elders?• No weight training for kids?

The Best PrescriptionThe Best Prescription

• Strength Training to improve posture and increase growth hormone output naturally

• Anaerobic training to train the heart. You need to progress to intervals

• Strength Training to improve posture and increase growth hormone output naturally

• Anaerobic training to train the heart. You need to progress to intervals

Strength Training to Improve PostureStrength Training to Improve Posture

• 1) TA and Multifidus work for lumbar curve

• 2) Scapulo-thoracic control for thoracic curve

• 3) Decrease pressing. Working the mirror muscles may actually speed up the postural distortion of old age by rounding the shoulders forward

• 4) Lower Body work to develop the glutes, another muscle that disappears with age

• 1) TA and Multifidus work for lumbar curve

• 2) Scapulo-thoracic control for thoracic curve

• 3) Decrease pressing. Working the mirror muscles may actually speed up the postural distortion of old age by rounding the shoulders forward

• 4) Lower Body work to develop the glutes, another muscle that disappears with age

KeysKeys

• Balance pushing and pulling. Make sure you chin and row.

• Work standing. This is key. You must be able to function upright.

• Balance pushing and pulling. Make sure you chin and row.

• Work standing. This is key. You must be able to function upright.

What is an Addanasstomy?What is an

Addanasstomy?

• This is the key operation in personal training!

• This operation reverses the effects of gluteal amnesia

• My mission is to get glutes off of milk cartons and back into pants!

• This is the key operation in personal training!

• This operation reverses the effects of gluteal amnesia

• My mission is to get glutes off of milk cartons and back into pants!

Gluteal Amnesia?Gluteal Amnesia?

Interval Training and Anaerobic Training

Interval Training and Anaerobic Training

• Is it dangerous?• Spinning is completely unregulated anaerobic interval training.

• How many spinning related deaths have you heard of?

• You need to develop an aerobic base in your fitness clients but, you must progress to intervals.

• Is it dangerous?• Spinning is completely unregulated anaerobic interval training.

• How many spinning related deaths have you heard of?

• You need to develop an aerobic base in your fitness clients but, you must progress to intervals.

Progressing to Intervals?Progressing to Intervals?

• Metabolic Testing?• Estimated AT’s• HR Monitors!

• Metabolic Testing?• Estimated AT’s• HR Monitors!

StretchingStretching

• Not as useful without strengthening

• Stretch what’s tight ( psoas, lateral hamstring, erectors)

• Strengthen what’s weak (( glutes (med and max), deep abdominals,

• Not as useful without strengthening

• Stretch what’s tight ( psoas, lateral hamstring, erectors)

• Strengthen what’s weak (( glutes (med and max), deep abdominals,

Squatting to 90?Squatting to 90?

Box SquatsBox Squats

Progressing to Standing

Progressing to Standing

• Standing exercise is the ideal but, how do we get there?

• The elderly enter long term care for one of two reasons.

• They can no longer stand from the toilet ( lack of leg strength)

• They can no longer wipe ( lack of trunk rotation)

• Standing exercise is the ideal but, how do we get there?

• The elderly enter long term care for one of two reasons.

• They can no longer stand from the toilet ( lack of leg strength)

• They can no longer wipe ( lack of trunk rotation)

Pilates ReformerPilates Reformer

Total GymTotal Gym

Single Leg TrainingSingle Leg Training

• This should be the longterm goal

• This may not be realistic with elders but we can always hope.

• This should be the longterm goal

• This may not be realistic with elders but we can always hope.

1 Leg Pause Squats1 Leg Pause Squats

Hip ExtensionHip Extension

• Instability progressions• BOSU- unstable +elevated but not moving?

• Peanut- 1 plane of instability

• Stability Ball- multiplanar

• Instability progressions• BOSU- unstable +elevated but not moving?

• Peanut- 1 plane of instability

• Stability Ball- multiplanar

Hip Extension Progression

Hip Extension Progression

Total Gym- Progressive Squatting, Pushing and

Pulling

Total Gym- Progressive Squatting, Pushing and

Pulling

Progressive Push-ups- Finally a Good Use for

a Machine

Progressive Push-ups- Finally a Good Use for

a Machine

UnStable Surface Training- The Next

Frontier

UnStable Surface Training- The Next

Frontier

• Core Board Applications• Ball Pushup, Core Board Rotational

• 1 Leg Squat w/ Roller, Airex• 1 Leg SLDL• Inverted Row w/ Ball• Stability Ball Complex

• Core Board Applications• Ball Pushup, Core Board Rotational

• 1 Leg Squat w/ Roller, Airex• 1 Leg SLDL• Inverted Row w/ Ball• Stability Ball Complex

Unstable Ideas- SimpleUnstable Ideas- Simple

ComplexComplex

Unstable Horizontal Press

Unstable Horizontal Press

ComplexComplex

21 Indispensable Qualities of a Leader-

John C. Maxwell

21 Indispensable Qualities of a Leader-

John C. Maxwell

• “ Learn in your area of strength. Read 6-12 books a year on leadership or your field of specialization. Continuing to learn in an area where you are already an expert prevents you from becoming jaded and un-teachable.”

• “ Learn in your area of strength. Read 6-12 books a year on leadership or your field of specialization. Continuing to learn in an area where you are already an expert prevents you from becoming jaded and un-teachable.”

Thanks- TSI, Perform Better, Athletes’

Performance, Adidas, NES, Keiser

Thanks- TSI, Perform Better, Athletes’

Performance, Adidas, NES, Keiser

Upcoming SeminarsUpcoming Seminars

• Nov 5-6 Boston, Ma• Go to www.neseminars.com

• Nov 5-6 Boston, Ma• Go to www.neseminars.com