May 12, 2008
CPT Suggested Reading / Study
Integrated Training for the New Millennium, NASM. 2000 NASM
NASM Optimum Performance Training
for the Performance Enhancement Specialist
educational course
Clark MA, Russell AM: Low back pain: A functional perspective. NASM
Corn R: Neurologic rationale for integrated training. NASM
REFERENCES:
1. Alter MJ: Science of Flexibility. Second Edition. Human Kinetics. 1996
2. Basmanjian JV (3rd ed): Therapeutic Exercise. Williams and Wilkins, Baltimore. 1978
3. Chaitow L: Muscle Energy Techniques. New York, Churchill Livingstone. 1997
4. Clark MA: Integrated Training for the New Millennium. , NASM
Thousand Oaks. 20005. Downey J, Darling R: Physiological Basis of Rehabilitation Medicine. WB Saunders, Philadelphia. 1971
6. Grigg P: Peripheral neural mechanisms in proprioception. J. Sports. Rehab. 3:2-17, 1994
7. Gummerson T: Mobility Training for the Marital Arts. A & C Black. 1990
8. Liebenson C: Rehabilitation of the Spine – A Practitioners Manual. Williams and Wilkins. 1995
9. Sady SP, Wortman M, Blanke D: Flexibility training: ballistic, static, or proprioceptive neuromuscular facilitation Arch. Phys. Med. Rehabil. Jun:63(6): 261-262. 1982
10. Selye H: The Stress of Life. McGraw-Hill, New York` 1984
Self-Myofascial [Foam Roller] Release Techniques
FOAM ROLLERs #101
Self-Myofascial Release Techniques
Micheal Clark, MS, PT, PES, CSCS
Alan Russell, ATC, NASM-PES, CSCSImproved Performance:
By performing Self-Myofascial Release techniques on a simple piece of foam, your clients can improve flexibility, function, performance, and reduce injuries. In a nutshell, your clients use their own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. And your clients can perform this program at home, maximizing their recovery time.KINETIC CHAIN CONCEPTS
For the health and fitness professional to understand how this “magical” foam roll does all that, a basic understanding of the kinetic chain must be acknowledged. The kinetic chain is made up of the soft tissue system (muscle, tendon, ligament, and fascia), neural system (nerves and CNS), and articular system (joints). The kinetic chain works as an integrated functional unit. All components of the kinetic chain exist interdependently. If one segment is not functioning efficiently, then the other components must compensate, leading to tissue overload, fatigue, faulty movement patterns, and finally initiates the Cumulative Injury Cycle.
For example, muscle tightness restricts the range of motion that a joint may be moved. Because of muscle restriction (tightness, soft tissue adhesions, and neural-hyperactivity), joint motion is altered, thus changing normal neural feedback to the CNS (central nervous system). Ultimately, neuromuscular efficiency is compromised , which leads to poor movement patterns, inducing premature fatigue and causing injury. The SMFR (Self-Myofascial Release) Program helps your clients improve muscular balance and performance.
BENEFITS OF SELF-MYOFASCIAL RELEASE
Correct muscle imbalances
↑ Joint range of motion
↓ Muscle soreness & relieve joint stress
↓ Neuromuscular hypertonicity
↑ Extensibility of musculotendinous junction
↑ Neuromuscular efficiency
Maintain normal functional muscular lengthHOW DOES IT WORK?
A simple review of neuromuscular anatomy is required to apply the neurophysiological concepts. Two basic neural receptors are located in skeletal muscle tissue. These receptors are the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the muscle fibers. They record changes in fiber length, and rate of change to the CNS. This triggers the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal length-tension relationship, and often induces pain. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. They are sensitive to change in tension and rate of tension change. Stimulation of the GTO’s past a certain threshold inhibits the muscle spindle activity, and decreases muscular tension. This phenomenon is referred to as autogenic inhibition. It is said to be “autogenic” because the contracting agonist is inhibited by its’ own receptors. Reduction in soft-tissue tension decreases pain, restores normal muscle length-tension relationships, and improves function.GENERAL GUIDELINES
The health and fitness professional should be proficient in these techniques prior to client instruction.
Hold each position 1-2 minutes for each side (when applicable).
If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.
Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.Resting 30-45 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and will help regulate fascial receptors.
Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling.
Clients can perform SMFR Program 1-2 x daily.
SUMMARY
The SMFR Program can help your clients reach their health and fitness goals. Simply by using their own body weight on the rolls, they’ll be reducing pain and tension, and restoring normal muscle length and balance. Optimum muscle balance helps to provide optimum joint motion leading to optimum performance.Try it yourself, and help your clients reach their fitness goals.
You will be AMAZED!
Jaesen Rapinan CPT NASM
…and Foam Roller enthusiast! =)
terrorSTORM ~the “amerikan lullabye”
Farenheit 9/11:
“The state of war only serves as an excuse for domestic tyranny.”
~ A l e x a n d e r S e l z h e n i t s y n
May 9, 2008
e3 formerly: RATCHET_ravings ;)
If you think you’ve experienced ALL that the e3 website has to offer?
Th!nk Again.
THis website started off as a “Professional Poker Player” site, but, for lack of a better word has: “evolved”
I’ve been playing with the TIMESTAMP and re-arranging some of the previous posts~
back dating~
future dating~
putting some POST items in a more cohesive chronological order:Original Post: April 2006
If you’ve been just “checking the Front Page” for new stuff?
You’ve missed a bunch.
Use the SEARCH feature / bottom left
or DRiLL a blue highlighted CATAGORY above or Month and Year below
Surf around a bit~ get engaged!
~ add your own personal comment:
enjoy!
J A E S E N and the fine folks contributing to: e3
Movie? Movie?!?!? PREview
My best buddy and I used 2 play a game called “Movie-Movie”.
They say U can tell alot about yourself by the Movies you enjoy, and fully “experience”-
that U are a composite of all that U truly draw from “Life imitating Art.”
Vicarius Life Experience?
Movies?
Yeah. I’ve seen a few.
Jaesen’s Fav’s: (Off the top of the head- In no particular order)
Crash
Ring
Ring II
Rounders (Most influential movie I’ve seen. Changed the Trajectory of my life*)
Mr. Destiny
ScarFace
Murder in the First (an ever diffrent face of the “BaconBoy”)
The Last Temptation of Christ
The Ten Commandments (introducing as the Voice of God, (and the NRA)- Charlton Heston - special guest appearance by Yul Brennor as Pharoroh)
Farenhiet 911 (one of the best Conspiricy type films since “X” files jumped the shark cage)
SUPERsizeME- (original, unique independant filmmaking)
That Western….that movie with Sharon Stone, Gene Hackman, a young Leonardo D’- “movie? movie?”
The Talented Mr. Ripley
Lock, Stock and Two Smokin’ Barrels
Snatch
8 Mile
Titanic
Psycho
Caffiene Addict
The Good, THe Bad, and THe Ugly
Un4given
Blazing Saddles
The Wizard of Oz (way before it’s time)
Les Mis
Napoleon Dynamite - (argrueably one of the best Cult films ever*)
The ROcky Horror Picture Show (the first Inter-Active THeatre presentation that I was ever a part of… Quite memorable)
BraveHeart
Terminator
RoboCop -(THe first one, and, much like the Bourne Identity- the ONLY one worth watching)
The Sixth Sense (b4 the hype)
Blair Witch Project (again, b4 the hype- b4 anyone had heard of it, I saw a midnight showing with my two little nieces- When we got back 2 the house? One of the little girls just stood in the corner! Freaked me out- they couldn’t sleep so everyone stayed up all night. lol*)
Bright Lights, Big City (music)
Toy Story
Back to the Future Concept
Laura Croft
Gladiator
Close Encounters of the 3rd Kind (mashpotato scene*)
Jaws- (saw this one with my MOM of all people*)
Shrek - (next level of Animation depth and texture)
12 Monkeys
Monsters Inc.
Rain Man
The Lord of the Ring Trilogy
Forrest Gump
Raging Bull
Nightmare on ElmStreet (Concept*)
FootLoose (9 degrees of Bacon)
A Christmas Story
Phantom of the Opera
The Lion King (music)
Who framed Roger Rabbit (One of the first CGI movies I can remember…man, we’ve come along way, baby….)
Aladdin (music)
Snow White and the 7 Dwarfs (politically incorrect title- now a days- BUT the first movie I ever saw in the theatre. I remember being so… hyptnotized when the Witch made her first appearance…)
Red Dragon (Silence of the Lambs blissful face slicin’? wtf?!)
A Beautiful mind
Rectify
Anyways-
“ENTERTAINMENT” is a key Value of mine….
Now that I’ve cleaned out some of the Cob-Webs in my Movie Memory Vault, I’ll post some of my more Obtuse films in an upcoming piece.
Remember you are encouraged to List YOUR favorites in the comment box below!
p.s. if a movie is not listed is no longer listed?
It is probably because it has a FULL ON REVIEW to follow:
Until next time!- The Balcony is CLOSED 
Comments(1)May 8, 2008
namaste
n a m a s t e :
Literally means
“I humbly bow to you”
As a greating or salutation it is often given additional meaning:
“The divine in me honors the divine in you.”
phenom
phe·nom·e·nal /fɪˈnɒmənl/ Pronunciation Key - Show Spelled Pronunciation[fi-nom-uh-nl] Pronunciation Key - Show IPA Pronunciation
–adjective 1. highly extraordinary or prodigious; exceptional