Strength And Conditioning For The Avon Breast Cancer Walk

1. Strength And Conditioning For The Avon Breast Cancer Walk Presented By R. Lee Cherry Jr. Certified strength and conditioning specialist C.S.C.S

2. “Too soon, too much, too often, too hard are the culprits to overtraining and or injury. If you think of exercise as medicine then you would have a different respect for its effects on the body.” Why do we exercise? LOSE WEIGHT, tone up, build muscle, stay healthy, prolong our lives and quality thereof, prevent injury, rehabilitation, stress relief, just to feel good about yourself… to name a few

3. The objectives covered today are as follows: Learn the 5 components to an exercise plan Understand the importance of self evaluation in order to reveal the regions of muscular imbalances. Self evaluation progressions Overhead squat (demonstration) Step over (demonstration) T’s,I’s, and Y’s (demonstration) Unstable vs. stable exercises. (demonstration) Learn the culprits (look above and below the injured region) to overtraining and what overtraining does to the body. Injury Prevention!!!! Learn cost effective solutions to improve the quality or existence of you home gym Please visit us at www.Bodymechanics.info

4. What are the five components to an exercise plan? Coordination Flexibility Strength Endurance Recovery

5. Coordination, co-ordination is the regulation of diverse elements into an integrated and harmonious operation. Coordination means integrating or linking together different parts of the human body to accomplish a collective set of tasks. Flexibility is the popular term for the ability to easily bend an object or the ability to adapt to different circumstances (positions).

6. Strength is referred to as the ability of a person to exert force on physical objects using muscles Endurance or aerobic exercise consists of performing low- to medium-intensity exercise for very long periods of time. E.g., walking or running several miles to hundreds of miles; cycling dozens of miles to thousands of miles; swimming hundreds of yards to dozens of miles. Physical endurance is differentiated from other forms of physical stress in that in endurance exercise fatigue of the muscles and cardiovascular system do not force the effort to end. Not a maximal effort.

7. Recovery is the need for sleep, the buildup of non-recyclable waste chemicals, the depletion of convertible energy stores (carbohydrate, fat, and protein) and other needed chemicals (e.g., water, sodium), physical injury, psychological failure, or attainment of the goal will bring the effort to an end

8. Understand the importance of self evaluation in order to reveal muscular imbalances. • What are the regions of muscular imbalances? • Culprit = reason for imbalance • Victim = the imbalance or injury • Posterior Human Body (the back side): • Gastrocnemius • Hamstrings • Anterior pelvis • “Thoracic core” • Head and neck

9. Understand the importance of self evaluation in order to reveal muscular imbalances. • Anterior Human Body (the front side): • Anterior tibialis • Quadriceps Hip flexors • Rectus abdominus • Chest • Shoulders • Neck

10. Simple in home fitness solutions • JC band, @ performbetter.com • Rubber tube @ performbetter.com • Inflatable ball (small size) @ therapyzone.com • Stop watch, stop counting reps go for time. • Foam Roller @ therapyzone.com • The Stick @ the stick.com • Unstable platform @ performbetter.com • Cost: ~ $110.00

11. Book References Lidell, Lucinda, The book of Massage Amy Burfoot. Runner’s World Complete book of running and walking Pete Egoscue. Pain Free. Joe Ellis. Running Injury Free Fourth Edition. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription Second Edition. Essential Strength Training and Conditioning

12. Strength From Within LLC 303-887-8160 • Strength and Conditioning Coach and Registered Dietitian FOR HIRE! • Over 400 in home exercises. • Realistic behavior modification. • Customized nutrition meal plans. • Balance lifestyle with health. • Proven results! • Refer one person for 3 appointments and review 10.00 in cash or towards future appointments. • Call to make your appointment today!!!!!