Basic Theories For Exercise

These are some things to share, to increase your knowledge and awareness about your body. To achieve maximum results and to move pain free, the provided theories are the key ingredients.
The link below is an article that defines pain and why it occurs. The article also offers a solution on how to manage pain during rehabilitation.

Please copy and paste. FYI this article is the same as the September 5 entry. I just want to emphasize its importance.
http://prdupl02.ynet.co.il/ForumFiles/8980632.pdf

Basic Theories ; To Keep in Mind During Exercise

SAID Principle – Specific Adaptation to Imposed Demand. Our body adapts and gets better at any activities or even inactivity we subject it to do. I.e. if we sit all day while at work, then go home and sit to watch TV, our body gets good at sitting. Likewise, if we only lift weights all the time, our body will not be prepared to run or swim all of a sudden. A sudden attempt to change activity may result in joint injury that may become chronic.

Proprioceptive Enhancement – provides muscular and joint by joint movement efficiency.

Proprioception - is 3D awareness of the body in time and space; neural map that Central Nervous System (CNS) carries in the body.

Proprioceptors

1. Mechanoreceptors – located in the muscles, tendons, inner ear and most heavily in the joints. It sends very fast neural signals or stimuli. Is the general awareness of the body’s position, location and orientation prior to, and/or during movements.

2. Nociceptors – pain stimuli or noxious stimuli; neural signals consists of both fast and slow. Note: not always perceived as pain but can be referred as any problem happening within the body, i.e., startle reflex.

Motor Learning Theory - cognitive phase of learning in which the focus is learning how the human body moves, as well as recognizing how movement habits can be changed; paying attention to the quality of your movement (Perfect Rep Principle)

Elements of Efficiency - to be able to apply the perfect rep principle, in every movement, the elements that a learner should focus on are the following;

a. Perfect Form – train in perfect form so that the body will learn to move perfectly. Refer to SAID Principle

b. Dynamic Postural Alignment – when in motion, always have neutral stance with a lengthened spine (almost always with the exception of picking up a ball or light load from the ground).

c. Synchronized Breathing – expand chest when letting air in and relax to let air out while moving.

d. Balanced Tension and Relaxation – maintain relaxation while in motion – is one of the best technique in movement precision.

Enemies of Efficiency

A. Startle Reflex – is a survival mechanism that occurs in the presence of immediate physical threat. (Forward head, slumped, round shoulders and tensed muscles).

B. Sensory Motor Amnesia (SMA) – move it or lose it! When you fail to move a certain body part or joint – in which it was meant to move, the nervous system loses the conscious control thus detaching your joint self-awareness.

Any muscle attached to an immobile joint cannot function optimally!

Adapted from Z Health Manual written by Dr. Eric Cobb

Also, please be aware that there are five elements that defines FITNESS. In no particular order, the following are:

1. Nutrition
2. Cardiovascular Endurance
3. Strength
4. Flexibility
5. Balance/Stability

*Note*
All of the 5 elements should be practiced almost equally. If one or more of the elements are missing, unwanted problems may occur as quick as within 24 hours after activity or, progressively within a period of 10 years or more.