Implementing effective training and exercise programs to practice communications interoperability is essential for ensuring that the technology works and responders are able to effectively communicate during emergencies.
functional training exercises pdf
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Planning, Training, and Exercise Resource Guide (.pdf, 156.51 KB)The Planning, Training, and Exercise Resource Guide presents information and guidelines on how to plan, design, and conduct interoperable communications-specific training and exercise programs.
Health professionals, including physical therapists and exercise physiologists, first utilized functional training for rehabilitation. If someone were recovering from an injury or condition, movements that mimicked daily habits would be encouraged.
For example, take a basketballer who wants to return to dunking after a knee injury. What type of exercises will help them achieve this, a jumping box squat, or the knee extension machine? Which exercise most similarly replicates the movements and muscles involved in dunking? The jumping box squat, of course!
Compared to traditional training, functional training has some overarching differences. The main principle of functional training is to ensure that any exercises performed are meaningful and relevant to your day-to-day operations.
Functional exercises can incorporate a variety of activities, including strengthening, balance, and bodyweight movements. Typically, functional fitness training will involve compound movements, which means that more than one joint will be working at a single moment.
Traditional weight training is arguably the most common approach for most beginning to intermediate gym-goers. Arms today, legs tomorrow, and maybe back the day after. All in the hopes of being jacked and getting that amazing beach bod.
What a fantastic quote by UFC commentator and podcaster Joe Rogan. Traditional weight training emphasizes unsustainable beauty standards, which fade with time. The gains made to our quality of life should be as meaningful (if not more) compared to physical attractiveness.
Underneath these exercises will be regressions and progressions to make the exercises either easier or more challenging, respectively. These functional movements can even be modified to cater to your physical fitness and abilities.
Do not over-complicate functional training. You do not have to change your whole exercise routine(s). There are ways of modifying your existing program or incorporating functional training to other alternative exercise approaches.
As a quick review, variable resistance training is a training style where elastic bands and chains are looped onto the barbell. This makes each rep more difficult as more tension from the band, or more links of the chain are added to the lift. This kind of training has been shown to be wildly effective for strength and power athletes, and it works just as well for all athletes.
If you are in a non functional fitness gym, or perhaps a home gym, then you can pick up a full set for pretty cheap on Amazon. Note, you will need to order two of the linked items as they come with only one band at each weight.
Aging is considered a natural process in human life rather than a pathological issue. However, this natural process is often accompanied by undesirable structural changes and a decline in physiological functions [1]. Muscle atrophy and a reduction in force-generating capacity arising from aging lead to diminished functional capacity and quality of life [2]. The mechanisms responsible for this decline in functional capacity with aging have not been fully elucidated. However, researchers have reported that age-related reduction of muscle mass and contractile capacity is manifested by changes in certain levels of serum biomarkers [3,4,5].
Myokines are peptides or proteins released from skeletal muscle and are involved in multiple physiological processes, including metabolism and hypertrophy in the autocrine and paracrine manner [6]. Myostatin, as a muscle atrophy index, increases in the older population [7]. It binds to the activin type II receptor and suppresses muscle growth signaling pathways, protein synthesis, satellite cell activation, and negatively regulates myogenic differentiation and myofiber hypertrophy [8, 9]. In contrast, follistatin as a member of the transforming growth factor-β family, blocking myostatin [4] and activating satellite cells [10], leading to hypertrophy and preventing age-associated muscle wastes. Research has shown that serum follistatin levels decrease by aging [11]. Since myostatin and follistatin bind to the same receptor, the follistatin to myostatin (F:M) ratio is associated with muscle atrophy or hypertrophy [12]. In addition, the circulatory level of irisin is acknowledged to positively correlate with muscle mass and strength [13,14,15], and its declined serum levels have been reported in older adults [16]; hence, irisin is also recognized as a circulating biomarker for sarcopenia [5]. Therefore, interventions such as exercise training that mitigate muscle loss may be associated with changes in the circulatory level of irisin and F:M ratio.
Functional training (FT), a popular form of resistance training, includes movements similar to daily life [17] seems an ideal workout routine for the older adult population. FT contains several sets of resistance exercises performed with body mass, elastic bands, or free weights on a stable or unstable surface [18]. According to a study both FT and traditional training were equally beneficial for improving strength components in older women [19]. Also, Liu et al. (2014), in the review article, reported the beneficial effects of FT on the daily activities of older adults [20]. Interestingly, these desirable adaptations have been linked with increases in serum follistatin levels and decreases myostatin mRNA expression in skeletal muscle [21, 22], and increases in circulating irisin levels in the older population [23]. Although FT effectively improves health indicators, it lacks a high metabolic load [24, 25]. It was reported a combination of the proper mechanical and metabolic loads is needed to prevent a loss of strength and muscle mass caused by aging [24]. A practical method for increasing the metabolic load of resistance training is blood flow restriction (BFR). In addition, individuals with chronic diseases and the older adult population who may not have the capacity to perform high-intensity training could use BFR simultaneously with exercise training to impose both mechanical and metabolic loads on the skeletal muscles [26].
Training with BFR is a new model of training that increases exercise intensity and provides similar or greater adaptations than high-intensity training. The primary physiological mechanism of BFR is tissue ischemia, which results in the accumulation of byproducts and cellular swelling, leading to the release of growth factors [27]. It was shown that training with BFR substantially increases blood lactate, growth hormone, and insulin-like growth factor-1 concentrations [28, 29], which ultimately up-regulate protein synthesis, leading to maintaining or improving muscle mass. Hence, we assumed that using BFR during FT generates further physiological adaptations in the older adult population. Although adaptations to FT in older adults have been previously investigated, the effect of FT with BFR on the sarcopenia index and functional ability of older adult individuals warrants further investigation. To our knowledge, no study has investigated the effects of these interventions in elderly individuals. Therefore, the primary aim of this study was to examine the impact of FT with BFR on fitness levels and the secondary aim was to determine serum levels of myostatin, follistatin, and irisin in older adults. We hypothesized that performing FT with BFR improves the performance capacity and F:M ratio and irisin levels greater than FT alone.
Functional training programs were performed three times per week on non-consecutive days for six weeks. Each training session began by walking on a treadmill and stair climber with their rhythm for 10 min as a warm-up. Eleven functional exercises were selected and designed in the form of circuit training as follows: 1) dumbbell fly on a swiss ball; 2) wall squat with a swiss ball; 3) triceps extension while lying on a swiss ball; 4) forward lunge on a Bosu ball; 5) shoulder press while standing on a Bosu ball; 6) medicine ball squat throw; 7) standing biceps curl with dumbbells on a Bosu ball; 8) Leg curl with a powerband while lying on a Bosu ball; 9) seated row with power bands on Bosu ball; 10) super crunches with a medicine ball; 11) medicine ball hyperextension on the swiss ball. Details of the training protocol including, set, repetition, and intensity of exercises, are shown in Table 1. The intensity of exercises was calculated based on %1-RM for stations 1 to 5 and 7, the mass of a medicine ball for stations 6, 10, and 11; and the color of the bands for stations 8 and 9. (Blue, Black, and Red bands have low, medium and high resistance, respectively). Certified exercise instructors supervised all exercise sessions. In the meantime, participants in the C group sustained their lifestyles.
Myostatin concentration before and after the intervention. FTBFR: Functional training with blood flow restriction; FT: Functional training; C: control; *significantly different from pre-intervention; # significantly different from the control group
Follistatin concentration before and after the intervention. FTBFR: Functional training with blood flow restriction; FT: Functional training; C: control; *Significantly different from pre-intervention; # Significantly different from the control group
Follistatin to Myostatin (F:M) ratio before and after the intervention. FTBFR: Functional training with blood flow restriction; FT: Functional training; C: control; *significantly different from pre-intervention; # significantly different from the control group 2ff7e9595c
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