• In designing a warm-up program, the components of Flexibility and Cardiorespiratory training need should be reviewed Show • Flexibility •Extensibility •Range of Motion (AKA ROM) •Remember! Neuromuscular Efficiency •To allow for proper Neuromuscular Efficiency, individuals must have proper flexibility in all three planes •Remember! Kinetic Chain • •Postural Distortion Patterns • Muscle imbalnce -> Poor Posture -> Improper Movement -> Injury •Poor Flexibility may lead to the development of Relative Flexibility •Relative Flexibility •Muscle Imbalance • •Altered Reciprocal Inhibition •Synergistic Dominance •Arthrokinetic Dysfunction •Remember! Muscle Spindles •Remember! Golgi Tendon Organs •Autogenic Inhibition •NOTE: Autogenic Inhibition is one of the main principles use in Flexibility training, particularly with static stretching in which one holds a stretch for a prolonged period. Holding a stretch creates tension in the muscle. This tension stimulates the GTO, which overrides muscle spindle activity in the muscle being stretched, causing relaxation in the overactive muscle and allowing for optimal lengthening of the tissue in general, stretches should be held long enough for the GTO to override the signal from the muscle spindle (Approx 30 seconds) •Muscular imbalances are highly prevalent in today’s society and are oftentimes caused by Pattern Overload •Pattern Overload •Cumulative Injury Cycle •Note: The adhesions that form are a weak, inelastic matrix (Inability to stretch) that decreases normal elasticity of the soft tissue, resulting in altered length-tension relationships (Leading to altered reciprocal inhibition) • •Davis’s Law •There are 3 phases of Flexibility training within the OPT model: Corrective, Active, and Functional •Corrective Flexibility •Self-Myofascial Release •Static Stretching •Active Flexibility •Active-Isolated Stretch •Functional Flexibility •Dynamic Range of Motion •Dynamic Stretching •NOTES: SMR is used to correct existing muscle imbalances, reduce trigger points(Knots within Muscle) and inhibit overactive musculature. Can be used before AND after exercise •NOTE: Static Stretching is used to correct existing muscle imbalances and lengthen overactive (Tight) musculature can be used before and after exercise. •Remember! Dynamic or Functional stretching should only be used once clients have demonstrated adequate control over motions- this prevent injury • • •Self Myofascial Release (SMR) • •Static Stretching • •Active-Isolated Stretching • • • • • • • • • • • • • What is the general recommended rest between SAQ reps?Between each rep, make sure you're taking time to rest and recover for at least fifty seconds. As you progress, you can increase your sprint time or the number of sets you do in one workout session.
How often should Saq be completed?Level 4 merchants must complete the PCI DSS Self-Assessment Questionnaire (SAQ) annually, but only Discover Merchants must submit an Attestation of Compliance every year.
How many SAQ drills are recommended for older adults?For a beginner SAQ program design for an apparently healthy adult, it would be suggested to complete 4 to 6 drills with limited inertia and unpredictability.
What are the main principles of SAQ training?There are six principles in all in the SAQ continuum:. Dynamic Warm Up.. Mechanics of Movement.. Innervation.. Accumulation of Potential.. Explosion.. Expression of Potential.. |