Fitness in the Trades: Using Functional Fitness for Career Success Korrey Hammond, CSCS, NSCA-CPT Recreation Specialist, Turner JCC
Transcript
Slide 1
Fitness in the Trades: Using Functional Fitness for Career
Success Korrey Hammond, CSCS, NSCA-CPT Recreation Specialist,
Turner JCC
Slide 2
Why Do We Need This? To develop the ladder of success
Slide 3
Safety First Ensure students are cleared to participate in
sports Collaboration between instructors and certified recreation
staff is a must Ensure students are hydrated and avoid overdoing it
in hot weather Encourage students to wear proper clothing including
tennis shoes and athletic apparel
Slide 4
Participants will be able to: Describe the biomechanics and
energy systems of the body Discuss fitness assessment of various
trades Articulate the theory and application of functional fitness
in daily trade activities
Slide 5
How the Body Moves The body moves in three planes of motion:
Sagittal = forward or backward Frontal = side to side Transverse =
rotational All muscles act like a pulley system Limbs move on
levers Concentric and eccentric muscle movement All muscles require
motor learning STAND UP
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Energy Systems ATP (ATP-PC) = Energy source of cells Anaerobic
(Lactic Acid system) = No oxygen Aerobic = Endurance
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Energy System Chart
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Trade Demands All trades require a level of fitness General
fitness is the first step Example: Typing requires hand-eye
coordination and grip strength Example: Carpentry requires grip,
hand-eye coordination, balance, muscular endurance
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Assess the Demands Does this trade require Lifting heavy
objects? Balance? Standing for long periods? Climbing? Muscular
endurance? Walking on uneven ground? Ergonomics?
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Functional Fitness Functional fitness is building a body
capable of doing real-life activities in real-life positions. Gina
Shaw Prevents injury Gets all of the muscles to work together
instead of isolating
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Trade Equipment Tire flips, pulls PVC pipe Farmers Walk Use
implement in trade Sand bag Ropes Bricks Paper
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Figure 2. Catch position for hang clean. Start position for
sandbag overhead or push press. Copyright 2011 Strength &
Conditioning Journal. Published by Lippincott Williams &
Wilkins.15 Sandbag Training: A Sample 4-Week Training Program
Sandbag Training: A Sample 4-Week Training Program Sell, Katie;
Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning
Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
Slide 16
Figure 3. Hug grip position. Copyright 2011 Strength &
Conditioning Journal. Published by Lippincott Williams &
Wilkins.16 Sandbag Training: A Sample 4-Week Training Program
Sandbag Training: A Sample 4-Week Training Program Sell, Katie;
Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning
Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
Slide 17
Figure 4. (A) Starting position for sandbag skull crushers and
(B) end point for sandbag skull crushers. Copyright 2011 Strength
& Conditioning Journal. Published by Lippincott Williams &
Wilkins.17 Sandbag Training: A Sample 4-Week Training Program
Sandbag Training: A Sample 4-Week Training Program Sell, Katie;
Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning
Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
Slide 18
Figure 5. End point for sandbag up-row. Copyright 2011 Strength
& Conditioning Journal. Published by Lippincott Williams &
Wilkins.18 Sandbag Training: A Sample 4-Week Training Program
Sandbag Training: A Sample 4-Week Training Program Sell, Katie;
Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning
Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
Slide 19
Figure 6. Sandbag farmer's walk with 2 identical sandbags held
in each hand. Copyright 2011 Strength & Conditioning Journal.
Published by Lippincott Williams & Wilkins.19 Sandbag Training:
A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week
Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie
Strength & Conditioning Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
Slide 20
Figure 7. Sandbag drag. Both hands grip handle or end of
sandbag, elbows extended and shoulders retracted. Copyright 2011
Strength & Conditioning Journal. Published by Lippincott
Williams & Wilkins.20 Sandbag Training: A Sample 4-Week
Training Program Sandbag Training: A Sample 4-Week Training Program
Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength &
Conditioning Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
Slide 21
Figure 8. End point for shoulder toss and sandbag pull to
shoulder. Copyright 2011 Strength & Conditioning Journal.
Published by Lippincott Williams & Wilkins.21 Sandbag Training:
A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week
Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie
Strength & Conditioning Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
Slide 22
Figure 9. Push-up position during sandbag burpees exercise.
Copyright 2011 Strength & Conditioning Journal. Published by
Lippincott Williams & Wilkins.22 Sandbag Training: A Sample
4-Week Training Program Sandbag Training: A Sample 4-Week Training
Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength
& Conditioning Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
Slide 23
Figure 10. Start position for sandbag slam. Copyright 2011
Strength & Conditioning Journal. Published by Lippincott
Williams & Wilkins.23 Sandbag Training: A Sample 4-Week
Training Program Sandbag Training: A Sample 4-Week Training Program
Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength &
Conditioning Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
Slide 24
Figure 11. Russian twist while gripping sandbag. Copyright 2011
Strength & Conditioning Journal. Published by Lippincott
Williams & Wilkins.24 Sandbag Training: A Sample 4-Week
Training Program Sandbag Training: A Sample 4-Week Training Program
Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength &
Conditioning Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
Slide 25
Figure 12. Start position for sandbag pull to shoulder.
Copyright 2011 Strength & Conditioning Journal. Published by
Lippincott Williams & Wilkins.25 Sandbag Training: A Sample
4-Week Training Program Sandbag Training: A Sample 4-Week Training
Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength
& Conditioning Journal. 33(4):88-96, August 2011. doi:
10.1519/SSC.0b013e318216b587
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Warm Up Jumping Jacks Brisk Walk Skipping Carioca Frankenstein
March Knee Hug Inchworm Scorpion
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Carioca Moving laterally to your left, cross your right foot in
front of your left, then step with your left, then cross your right
foot behind the left and repeat.
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Frankenstein March Keeping your left leg straight, kick it up
in front of you as high as you can, trying to touch the fingertips
of the opposite arm basically a straight leg march then repeat with
the right leg.
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Knee Hug While walking forward, hug your left knee into your
chest, then step and repeat on the right leg, continuing with
alternate legs.
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Inchworm Assume a push-up position on the ground, and walk your
feet close to your hands while keeping the legs as straight as
possible. Then return to the start position. Repeat over the
prescribed distance, making sure your hands and feet never leave
the ground.
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Scorpion Lie face down on the ground with arms extended out to
the sides, palms facing down, so your body forms a T shape.
Maintaining this facedown position and keeping your shoulders flat
on the ground, bring your left heel and swing it back towards your
right hand in a reverse twisting motion. Repeat on the other
leg.
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Cardio Sprints = Max effort for under 400 meters Continuous =
Timed non-stop run Interval = Stop & go
Squat Variations Body weight squat (1 per second for 20
seconds): Great indicator for leg strength, ready to perform
weighted squats Lateral squat or lateral lunge Split squat: Feet
are split apart, one forward, one back, where you lower yourself
into a lunge position and then press up into a standing position
Single-leg squat variations Arms out front (counter balance) or
hands in prayer position in front of abdominals Arm opposite squat
leg (perform reaches to ground clockwise & counter clockwise)
Squat touch: Touch toe of your squat leg with your opposite hand
(squat & touch) With leg out to side (frontal plane) With leg
out to front (sagittal plane) Squat with open hip (turning to side
with the leg up) (transverse plane)
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Lunges
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Lunge Variations Forward Backward Angled-step out at 45-degree
angle Side or lateral Russian twist (Forward lunge while rotating
upper body over the lead leg) Overhead: Hands locked overhead like
a diver or hold a med-ball, plate, DB Rotational lunge: Turn and
lunge backward at a 45 degree angle behind you (keep toe on front
leg pointing forward) Combination lunges: Lunge with front raise,
side raise, press overhead, bicep curl)
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Hamstring Work Single leg front reach (single leg stiff legged
deadlift)
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Step-Ups Forward step up Lateral step up Crossover step up
Rotational step up (Need a 12-18 box or chair to step up on)
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Push-Ups
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Push-Up Variations Hand placement (elbow, shoulder width
placement, wide hand placement, close hand placement, staggered
hand placement) Rotation: Twisting push up turn so your one side of
your body is facing up to the ceiling or sky Push-up jump:
Explosive push- up Clap push-up: Explosive push- up with clap of
hands Side-to-side push-up: Jump over line with both hands moving
side/side
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Push-Up Variations (cont) Single-arm push-up (3 point) Push-up
(4 point-2 arms, 2 legs; 3 point-2 arms, 1 leg; 2 point-1 arm, 1
leg) Unstable pushup Decline push-up: Place feet up higher on a bed
or chair, bench, etc., hands on ground Partner push-up: Partner
holds a stability balance, then you perform a push-up facing them
with your hands on their shoulders
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Other Bodyweight Exercises Dips: Use chair, bench Partner work:
Pull-ups, squat, SLD, single-leg squat, any movement in weight room
may be performed with manual/partner resistance Core (abs & low
back): Time intervals to perform activity, keep it simple (:30,
:45, 1:00 etc.) Variety of crunches, sit-ups, twisting variations
Low back extensions on ground (supermans), alternate opposite arm
& leg, upper body only, lower body only (reverse
hyperextensions) Balance holds: On forearms, push-up position, on
side (forearm or hand), on back (keep hips, legs, torso off ground)
Balance hold: On forearms, now alternate lifting up opposite arm
& leg If you have a stability ball you may perform many other
low back and core activities
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Program Design Minimum 30 min/workout Minimum 3 times a week
Ex. MWF Reps of 10 - 20 Rest depends on intensity level More
demanding = more rest Static stretch at end