One of my graduate assignments for the week:

25 Jan


The Integrated Training Model allows better carryover to sport and everyday life because it involves multi-dimensional, multi-joint movements in unstable (unpredictable) environments. Give a couple brief examples of how you could implement multi-dimensional, multi-joint, and/or unstable environments with one of your patients, clients, athletes, employees, etc.

A walking lunge is a good example of an integrated training exercise.  This exercise must be performed through a proper range of motion all while the human movement systems control accelerating, decelerating, and stabilizing the lower extremities in order to complete the exercise in a correct fashion.  The primary movers are controlling acceleration and deceleration of their respective joints all the while the stabilizers are controlling adduction and abduction at the hip and knee as well as inversion and eversion of the ankle.  The exercise could be made more challenging by having the athlete lunge onto a less stable environment such as a bosu or airex pad or by incorporating trunk rotation. 

A prone row is a good example of an exercise where the primary movement is in the sagittal plane of motion, however; the lumbo pelvic hip complex has to remain stabilized (square with the floor) and resist the torque placed on it by the alteration in the support system (e.g. closed/open chain) as to not allow motion in the transverse plane. 

During a lateral medicine ball throw there is flexion and extension of the shoulder, hip, and knee in sagittal plane, rotation of the trunk and hips in the transverse plane, and in the frontal plane the stabilizer muscles are working isometrically so as to not allow excessive adduction and abduction of the knee thus keeping the feet planted firmly on the ground.  This exercise could also be made more difficult by standing on a bosu.  A standing, kneeling, or half kneeling woodchop would be a similar exercise.

These exercises involve multiple muscle groups working together to create and/or resist movements in multiple planes of motion.  These will allow for greater awareness of the body in space and help improve proprioception when performed correctly over time.


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