GPE2 Module 1 - Lecture notes 1 PDF

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Movement Enhancement 2Module 1: How Mobile are You?WHAT WILL YOU LEARN FROM THIS MODULE?At the end of this module, you should be able to: Explain the science of mobility training; Design mobility training exercise program; and Apply mobility training exercise program. WHAT IS THIS MODULE ALL ABOUT?T...

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Module 1: How Mobile are You?

WHAT WILL YOU LEARN FROM THIS MODULE? At the end of this module, you should be able to: 1. Explain the science of mobility training; 2. Design mobility training exercise program; and 3. Apply mobility training exercise program.

WHAT IS THIS MODULE ALL ABOUT? This module is designed for you to demonstrate understanding and competence in mobility training exercise. This module will likewise educate you with the benefits of mobility training exercises. Also, you will be challenged to perform some mobility training exercises based from your fitness needs and preferred workout regimen. What is mobility-training exercise? Undeniably, mobility relates to movement. A person with impressive mobility is able to perform functional movement patterns with no restrictions in the range of motion of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility. Mobility designates exercises that will increase your range-of-motion and your stabilization, or control of the muscles that surround each joint. Mobility incorporates flexibility and strength, and it is crucial to help you squat deeper, push harder, jump higher and other mobility-demanding exercise routines. In relation, mobility is a controlled voluntary movement through its entire functional range of motion. Mobility training is the process in which you work to improve mobility in all or a single joint. In doing so you reduce the potential of imbalances, thus reducing the risk for injuries, allows for full benefits of exercise by moving limbs through their respective full range of motion, and helps you move better whether that is for daily activities or for competitive sport.

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Mobility drills are exercises that take the muscles, tendons, and the joint through their entire range of motion. When performing these types of exercises, it is important to perform them using high levels of control. There are many types of mobility training exercises, which will be specific to each and every joint. Some examples are wall slides for increasing shoulder joint mobility and leg swings to increase hip joint mobility. Mobility drills are great to incorporate in the beginning of your workout or even as a workout on their own. Incorporating a stretching routine after exercise can also help elongate the muscles that surround the joint thus helping the joint move through its full range of motion. Mobility is not a specific type of workout but rather as a general athletic skill, like strength or power or speed. While building strength or speed, you need to build mobility.

The Importance of Mobility Being mobile is a crucial aspect of being healthy. If a person is not able to move a joint freely through its full range of motion, then she/he is at an increased risk of injury before even attempting to pick up a weight and load that range of motion. Mobility, on the other hand, is an umbrella term for the many elements that contribute to movement with full range of motion, including restricted muscle tissue, joints, the joint capsules, motor control, and your soft tissue. Joint Mobility Exercises is to Improve Flexibility and Function. Flexibility is the ability of your joints to move through their full range of motion without pain or stiffness. It also refers to the liability of the muscles that support the joints. It is never too late to start mobility training. Your mobility is always something you can improve. In terms of results, this will initially be something you feel rather than see. You might feel a little less stiff after one or two sessions - but the key is to be consistent with your mobility training. Over time you should see an increase in your range of motion and perhaps improvement in your performance in other activities. Mobility training can be used as part of your warm-up for your workout, or you can use it within your training in the form of active rest. The exercises can also be used to recover from other forms of training.

Mobility is both beneficial to all aspects of fitness and is easy to improve and maintain. It is your ability to control your limbs throughout their full range of motion, and can sometimes be confused for stretching. What are the main benefits of mobility training?    

Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture. Alleviate 'everyday' aches and pains as well as improve our body awareness. Mobility is both beneficial to all aspects of fitness.

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 It is your ability to control your limbs throughout their full range of motion, and can sometimes be confused for stretching.  Conditions such as lower back or knee pain, plus some forms of arthritis, can benefit from mobility exercises.

Functional Domain Lower Body

Functional tasks, Training and Functional Domains Type of Functional Tasks Training Resistance Climbing and descending stairs, squatting down, using legs to and objects in and out of a chair, recreational activities such as curling or golf.

Lower Body

Flexibility

Putting on socks on shoes, cutting toenails, picking up an object. Recreational activities such as gardening.

Locomotor

Mobility

Quick maneuvering; walking and looking elsewhere; dynamic balance while moving; getting to the door or phone quickly; responding to unexpected losses in balance, recreational activities such as tennis as bicycling or social dancing.

Locomotor

Aerobic

Walking briskly for exercise, errands events, bicycling, swimming, and water aerobics; social dancing; activities requiring stamina, for example yard work, hiking stair climbing recreational activities as bicycling or social dancing.

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Upper Body Trunk

Resistance

Lifting or moving objects, for example furniture. Opening heavy doors; carrying groceries and luggage; washing windows or the car; recreational activities such as volleyball.

Upper Body Trunk

Flexibility

Putting on garments overheads; reaching for seatbelt; viewing behind while driving; reaching overhead to a cupboard; combing hair; recreational activities such as baseball or yoga.

I DARE YOU Here is a list of basic mobility drills you could perform once per week to get you started with mobility exercise. Execute the following exercises with your group. You may include music to add more excitement while having execution. You are graded to the following rubrics. Proficiency Ability Behavior of the performance Total

40 % 30% 30% 100%

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1. Groin/Hip Mobility Drill o o o o

Stand with palms against a wall at shoulder height. Keep feet pointing forward and swing right leg in a pendulum motion. Gradually increase the range of comfortable motion. Perform this drill for ten repetitions, three times on each leg.

2. Hamstring Mobility The hamstring mobility drill is similar in fashion to the hip mobility drill above, the only difference will be that instead of swinging side to side in a pendulum motion you will be swinging your leg forwards and backwards. o Again, gradually increase your range of motion and be sure to keep your body in line and contract your core throughout. o

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3. Internal Hip Rotation. o o o

Lie on your back. While keeping your feet on the floor. Bring your knees towards each other by actively rotating your femurs. Repeat this drill 3 times, holding the stretch for 15-20 seconds at a time.

o

4. Ankle Mobility o Assume an all fours position, in a bear stance so that you have two hands flat on the ground and are up on your tiptoes. o Cross one leg over the other and distribute your weight on to your flat bottom foot. o Rock forward and backwards from your heel through to your toes and back. o Perform this exercise 10 times on each leg.

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5. Quadruped Thoracic Rotations (for back and shoulders) o Begin in a four-legged position, and place one hand behind your head. o Keep your core braced and rotate your upper back downwards bringing the elbow of your elevated arm down toward the elbow of your bracing arm. o Reverse the motion until the elbow is pointing towards the ceiling (or as far as you can go without rounding your lower back) Repeat 10 x 3 sets on each side.

6. Scapular Wall Slides (for back and shoulders) o Begin by standing with your back against a wall with correct posture. o Raise arms out to your sides so that your forearms rest vertically against the wall. Maintain this contact throughout the exercise. o Slide your arms up until your arms are straight and then back down all the time focusing on pulling your shoulder blades together and down. o At the bottom of the movement bring your elbows into your body and squeeze your shoulder blades together.

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Suggestion for Mobility Exercises Here are some guides how to check your functional mobility. Do the following figures in five repetitions. If you finish the five repetitions then your left and right hemisphere is working and functioning well.

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Activity: Mobility exercises: This type of functional mobility skills is to test you left and right hemisphere is working properly. Perform the following mobility exercises and record all mobility functional skills. Name:

___________________________

Date: _______________

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Weight:

_______

Height _________ Age

_____ Gender_______

SCORING SHEET Test 1. Hurdle Step

Raw Score L

Final Score

Comments

R 3. Inline Lunge

L R

5. Hurdle step

L R

7. Trunk stability 8. Leg raise

L R

10. Shoulder Mobility Activity: Alleviate tight muscles and prevent injuries Muscle tightening and injuries are but common to both athletes and physical fitness advocates. Thus you should be mindful of these possibilities and take precautionary measures for personal safety. This is why dynamic warm-up movements are recommended because it promote blood flow and enhance your joint and muscle range of motion—optimally cushioning joints and muscles for ensuing strenuous exercises and/or sports activities. You do not substitute static stretches for a dynamic warm-up. Perform static stretches after a workout, practice to help your muscles cool down and gradually lower your heart rate. You may choose three combo movements below before workouts, practices and games.

Butt Kicks/Open Gate Walks  



Extend your arms at shoulder level while walking forward and alternately driving your legs toward your hips for about 10 yards (Butt Kicks). Turn around, bring your arms overhead and immediately follow by alternately raising your knees up toward your waist and laterally rotating your upper legs to each side (Raise your right knee and rotate it clockwise right, then raise your left knee and rotate it counterclockwise) (Open Gate Walks). Continuously holding your arms at shoulder level and then overhead engages upper body muscles while the Butt Kicks/Open Gate Walks warm up the legs, hips and inner thighs.

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Walking Forward Lunges/Twists    

Extend your arms at chest level. Lunge forward with your right foot and rotate your arms to the right. Walk forward, lunge with your left foot and rotate your arms left. Continue alternating Lunges/Twists nine more times.

Side Lunges/Clockwise and Counterclockwise Arm Circles    

Extend your arms at shoulder level. Lunge laterally right while simultaneously doing clockwise arm circles. Do 10 right side lunges combined with clockwise arm circles. Without rest, do 10 left side lunges combined with counterclockwise arm circles.

Frankenstein Walks/Reverse Lunges  

Walk forward about 10 yards while alternately raising each leg toward a hand extended at chest level, lowering and switching hands during each raised leg (Frankenstein Walks). Immediately follow by raising your hands overhead and do Reverse Lunges.

Inchworms/Bird Dogs       

Assume a Push-Up position. Walk your feet toward your hands keeping your legs as straight as possible. Walk your hands forward to start position (Inchworm). Raise your right hand forward, extend your arm, raise your left foot off the ground and extend your leg. Hold the position for 10 seconds. Switch hands/legs for 10 seconds (Bird Dog). Continue the Inchworms/Bird Dog sequence for 10 reps.

Prone Windmills/Mountain Climbers   

Assume a Push-Up position. Alternate raising and extending your right and left arms laterally and toward your back (pivoting on your toes) 10 times (Windmills). Immediately follow with 30-60 seconds of Mountain Climbers (alternately quickly driving your knees toward your arms).

BOTTOM LINE

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1. Can mobility training be incorporated alongside other forms of training or is it a discipline unto itself? Explain your answer. -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------2. What kind of ailments could be prevented or reversed with proper mobility work? ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

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----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------Remember! Joint mobility is important for athletes, physical fitness enthusiasts, or even people who developed mobility problems in the work place or in the university. Mobility training is a great warm up before exercise proper, which not only helps manage imbalances and reduces the risk of injury, but also improves exercise by moving joints through their full range of motion. So the next time you exercise, try throwing in some mobility drills beforehand and see the improvements in your workout....