level 3 study guide flexibility & therapeutic exercises

LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

LEARNINGOBJECTIVES

Theobjectiveofthis level istoteachyouhowtousetheEssentricsprogramtounlockyourclients’bodies,helping them release tension and increase flexibility. This will allow your clients to achieve the flexibility,therapeutic,andbodyshapingbenefitsoftheEssentricsprogram.

TocompleteyourLevel3Evaluation,youshouldknow:• How to identify commonmistakes related to Level 3 Flexibility Exercises and cue your clients to

preventmakingthem.• ThemuscleimbalancesthatcausecommonmistakesassociatedwithLevel3exercises.Youshouldbe

able to explain how the activation of certain muscles can restrict someone’s range of motion,preventingthemfromexecutingtheexercisecorrectly.

• HowtomodifyexercisestoaccommodatepeoplewithlimitedrangeofmotionbycueingPositional,JointMovement,andNeuromusculartechniques.

• HowtoteachLevel3Flexibilityexercisesandsequenceswhilecueingtheappropriatetechniquestoreleasetensionandincreaseflexibility.

TEACHINGOBJECTIVES

RebalancetheFullBody

• Nomatterwhat your client’s goal, injury, or imbalancemaybe, youmust always rebalance everymusclewithineveryEssentricsWorkout.

• WithineveryEssentricsFlexibilitySequence,alwaysaimtorebalancethejoint(s)youaretargeting.• Thereisnosinglestretchorexercisethatwillfreeyourclientsfrompain.TheEssentricsProgrammust

alwaysbedoneinitsentirety,withthemainobjectiveofrebalancingthewholebody.

AddressingCommonMistakes

• Akeyobjectiveofthislevelisforyoutoknowthecommonmistakesassociatedwitheachexercisesoyouwillinstinctivelycuetopreventclientsfrommakingthem.

• Knowing the commonmistakes of each exercise is the first step to leading a safe and productiveworkout. When you are working with someone who has tight, weak, or atrophied muscles andcongealed connective tissue, youmust understandwhat is preventing your client from doing theexercise correctly. This requires studying themuscles involvedwith theexercise so that youknowwhichmusclesneedtorelax,whichneedtobeengaged,andwhichpartoftheanatomyjustneedstomove!

TeachingRelaxation

• ToeffectivelyincreaserangeofmotionandpromotethetherapeuticbenefitsofEssentrics,youmustlearntoteachyourclientshowtorelax.

• SeeNeuromuscularTechniques:Relaxation

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 1

OBJECTIVESand/orBENEFITSThegoalofeachEssentricsexerciseandwhatyougainoutofit.

NoteonEssentricsObjectivesand/orBenefits:

• Familiarizeyourselfwithyourstudents’fitnessobjectivesorgoalsandlearnthesciencebehindhoweachEssentricsexerciseandtechniquecanhelpaccomplishaspecificobjective.

• ExplaintheWHYandHOWbehindeachexerciseortechniquepertainingtotheirobjective.

Example:Ifyourclienthaslowerbackpainfromworkingatadeskallday,youcanexplain:“Usingthearmstopulluptowardstheceilingisanexcellentwaytostretchthemusclesrelatedtothespineanddecompressthelowerback.”

HEALTH&WELLNESSEssentricswill….

BODYSHAPING&AESTHETICSEssentricsdevelops….

SPORTSPERFORMANCEEssentricsisfor…

IncreaseMobility OverallSlenderizing Flexibility

ImprovePosture LongLeanMuscles Strength

ReleaseTension FlattenedAbs Agility

IncreaseEnergy TonedLegs&Glutes Power

RelievePain SculptedArms Speed

ReverseSignsofAging ThinnedWaist RangeofMotion

LoosenFascia DefinedBackMuscles InjuryPrevention

TeachBodyAwareness WeightLoss ReboundingfromInjuries

AssistinInjuryRecovery RebalancingtheFullBody

ReduceScarTissue

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 2

LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

NEUROMUSCULARREFLEXES

GolgiTendonReflex:TheGolgiTendonReflexisoneofthemostcomplexreflexesinvolvedwithmovement,anditsmultidimensionalfunctionisonlypartiallyunderstood.WhatshouldbeappreciatedistheGolgiTendonReflex’ssensitivitytomusclecontractionanditsfunctiontoprotectthetendonsbytriggeringrelaxationinthemuscle.Throughthisinducedrelaxationofthemuscle,wepermitourmusclestolengthenwithoutthetensionthatwouldotherwiserestrictmovement.

ProprioceptiveNeuromuscularFacilitation(PNF):CONTRACT-RELEASE-RELAX-STRETCHPNFisaneffectivewayofusingtheGolgiTendonReflextoassistinmuscularrelaxation.TheGolgitendonreflexoperatesasaprotectivefeedbackmechanismtocontrolthetensionofanactivemusclebytriggeringrelaxationbeforethetendontensionbecomeshighenoughtocausedamage.Bycontractingthemuscle,wetriggertheGolgiTendonReflexwhichthen inducesrelaxation.Whenyoureleasethemuscle, themusclewillbemorerelaxedandpreparedtostretchfurther.AlthoughtherearemanyapplicationsofPNF,weusePNFthroughouteveryEssentricsWorkout.

MyotaticReflex:Wheneverwebegintolengthenamuscle,ourbodywillnaturallyresistthestretchbycreatingtension. This is known as the myotatic reflex (sensitive to muscle stretch). The amount ofcontractionthatthemyotaticreflextriggersisproportionaltoboththespeedofthestretchandthedegreeofthestretch.Therefore,thefasterwestretch,thefasterthemusclecontracts—andthedeeperwestretch,thegreaterthetensioncreatedinthemuscle.Oncethemusclespindles(asensoryneuronthatdetectsthechangeinlengthofmusclefibers)adapttothenewlength,themyotaticreflexsubsides(lesstensioninmuscle) andthenyoucanstretchfurther.

ImportantnoteonGoingtotheEndoftheStretch:Whilethemyotaticreflexisautomaticallytriggeredwheneverthereisachangeinlengthofthemuscle,wecancontrolhowmuchandhowfastthisreflex(contraction/tension) isgenerated.Becausethemyotaticreflexisproportionaltoboththerate(speed)andthedegree(amount)ofthestretch,youmustbecautioustomoveslowlyandnottoodeepintoastretchwhenyouareworkingwithsomeoneinpain.Theobjectiveofworkingwithsomeoneinpainistorelievetension,sowewanttoavoidcausingunnecessarytensionbyrushingintoastretchtoofastortoodeep.Forsomeonewhoisverytightorinpain,wecanmosteffectivelyincreasetheirmobilitybymovingslowlythroughacomfortablerangeofamotion.GoingtotheEndoftheStretchalsoincreasesthelengthofthelever.AsweknowfromLevel1,the longer the lever, theheavier the load. Thismeans that themusclesmustworkharder tosupport a heavier load. While this is an excellent strengthening technique, it will not be aseffective ifwearetryingtorelaxorreleasetensionfromamuscle. InLevel3,thefocus isonflexibilityandhealing.UsingtheEndoftheStretchtechniquemustbedoneinmoderationandyou must understand how to harmonize with the neuromuscular reflexes to safely increaseflexibilitywithoutcreatingunduetension.

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 3

LEVEL 3 STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES

LEVEL 3ANATOMYGUIDE

ANATOMYSTUDYGUIDE

Level3and4requirethatyoudemonstrateaworkingknowledgeofanatomyandphysiology.AsanEssentricsInstructor,youshouldknowwhichmuscleyouaretargetingwithinagivenstretchorexerciseandhowthesemusclemovementsimpacttherestofyourbody.Knowingyouranatomywillhelpyouunderstandhowtorebalancethefullbodybyeffectivelycuingyourstudentswhichmusclestotarget,relaxandengageinanygiveexercise.

Ifyourclientissufferingfrompain,aninjuryorachroniccondition(youmaybeunfamiliarwiththespecificcondition),itisessentialthatyouunderstandwhatisnotfunctioningproperlyandhowtherelatedanatomyisaffected.Theonlywaytodistinguishifsomethingisnotfunctioningproperlyistounderstandwhatit’sproperfunctionshouldbe.

Ifthisisyourfirsttimelearninganatomy-youarenotalone!SeeourtipsandeducationalresourcesattheendofthisdocumenttohelpyousuccessfullyincorporatethisknowledgeintoyourlearningrepertoireandbetterhelpyouteachEssentrics.

MusclesandtheirMovements:

YouwillbeexpectedknowthefollowinginformationaboutMusclesandtheirMovementsforyourLiveEvaluation:

- MuscleNames:seechartprovidedbelowfortheexactmusclesyoushouldbefamiliarwith- MuscleAttachmentpoints:indicatewhichbonethemuscleisattachedto.Pleasenotethatyouonly

needtorefertothenameofthebonethemuscleisattachedtobasedontheskeletonlistprovidedinthisdocument.

- MuscleFunction:Whataretheprimaryactionsofthemuscle.Howdoesitlengthen,howdoesitshorten?

HerearesomesamplequestionsyouwillbeaskedinyourLiveEvaluation:

1. Whatarethe_______________muscles’originandinsertion(attachment)points,indicatewhichbonesthemuscleisattachedto.2. WhatarethePrimaryactions&functionsofthe_______________muscle3. WhichLevel3EssentricsFlexibilityexercise(s)wouldtargetandlengthenthe_______________muscle?(ifyouaretakingtheLevel3exam)4. WhichLevel4EssentricsStrengtheningexercise(s)wouldtargetandstrengthenthe_______________muscle?(ifyouaretakingtheLevel4exam)

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 4

LEVEL 3 ANATOMY GUIDE

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 5

LEVEL 3 ANATOMY GUIDE

Bones,JointsandConnectiveTissue

YouwillbeexpectedknowthefollowinginformationaboutBones,JointsandConnectiveTissueforyourLiveEvaluation:

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 6

LEVEL 3 ANATOMY GUIDE

AdditionalResources

Therearemanyanatomysources,books,andonlineorlivecoursestohelpyoulearntherelevantanatomyrequiredtopassyourLevel3and4.Ifyouarenewtolearninganatomy,thenwerecommendtakingalocaloronlineAnatomycoursetogiveyouabetterstructure.

- Level1Manual-PrinciplesofEssentrics,2018Editiono Contacttraining@essentrics.comforreducedcosto Includesupdatedanatomy&physiologysections,andtheconceptsthatdrivetheprogram

suchastheslidingfilamenttheoryandourmusclereflexintelligence–withadditionaldiagrams,anatomycharts,andarevisedglossaryasaids.

StudyTools

- StudyBlueo https://www.studyblue.com/#homeo Buildyourownflashcardsonlinetohelplearnandmemorizemusclenamesandactions

- EssentialAnatomy5o https://itunes.apple.com/ca/app/essential-anatomy-5/id596684220?mt=8o In-apppurchase(musclesystemspro)includeadditionalmuscleandskeletalcontenttobe

downloadedandaccessedfromwithintheapp.Includingmuscleinsertionandoriginpoints,skeletalbonepartsandsurfacesand100sofanimationsdealingwithmovementsforeacharticulation.

OnlineCourses

o https://www.edx.org/course?search_query=anatomy§ FoundedbyHarvardUniversityandMIT,edXisanonlinelearningdestinationand

MOOCprovider,offeringhigh-qualitycoursesfromtheworld’sbestuniversitiesandinstitutionstolearnerseverywhere.

§ Manycoursesarefree–withoptiontopayforaverifiedcertificateofcompletion(ataconsiderablylowrate)whichyoucanshowcaseonyourLinkedinorwebsite

o https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/introduction-to-muscles/v/myosin-and-actin

§ Instructionalvideosbreakingdowncomplicatedconceptsrelatedtoanatomyandphysiology.

o https://www.coursera.org/o http://www.saylor.org/courses/bio302/o http://www.KenHub.com

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 7

LEVEL 3 ANATOMY GUIDE

RecommendedVideos

Youdonotneedtomemorizetheinformationinthesevideos,butyoushouldunderstandthebasicconcepts.

FUNCTIONSOFTHENERVOUSSYSTEM

Thebodyiscontrolledbythebrain.Everymovementwemake,whethervoluntarilyornon-voluntarily,startswiththebrain.ToeffectivelyunderstandthehumanbodyandhowweusetheneuromusculartechniquesinEssentricsweneedtounderstandhowthebrainworks.Rememberthattheprimaryfunctionofthebrainandnervoussystemistoprotectusandkeepusalive.

https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/nervous-system-introduction/v/motor-unit

MOTORUNIT

Ifyoudecidetoliftyourarm,whathappensafterthat?Whathappensifyoucan’tliftyourarm-whatisn’thappening?Whydoourmusclesshrinkandhowdowepreventatrophy?https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/nervous-system-introduction/v/motor-unit

MUSCLESTRETCHREFLEX

Youmustbeawareofreflexesandhowtheyimpactourmusclesandjoints.ThisvideodoesnotspecificallyrefertoPNF(GolgiTendonreflex)ortheMyotaticreflexbutitdoesdescribewhythesereflexeshappen.Understandinghowthereflexesworkwillhelpyoutobeabletousethereflexestocontrolthetensioninthemuscles.

https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/nervous-system-introduction/v/muscle-stretch-reflex

ANTAOMYOFAMUSCLECELL

Overviewofhowthemusclefibresarestructured-beginningwiththeentiremuscleandfurtherexaminingthemostbasicunitofmusclecontraction.Usethisvideoasareferencewhenstudyingtheanatomyofmusclefibrestovisualizehowthemusclescontractandshortenonacellularlevel.

https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/introduction-to-muscles/v/anatomy-of-a-muscle-cell-1

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 8

LEVEL 3 ANATOMY GUIDE

MYOSIN AND ACTIN

MyosinandActinare the twoprotein filaments thatare thebasisofmovement inourskeletalmuscles.Useyourfingerstovisualizethemyosinandactinslidingpastoneanother.Visualizewhatwouldhappeniftherewasalimitedmovementinthisbasiccellularlevelandhowthatmightaffectthebody.

https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/introduction-to-muscles/v/myosin-and-actin

LIGAMENTS, TENDONS AND JOINTS

Essentricsisafitnessprogramdesignedtoprotectourligaments,tendonsandjoints.Toprotectthem,andkeepthemsafewemustlearntheirfunction,rangeofmotionandhowmuchmovementtheyaredesignedfor.

https://www.khanacademy.org/science/health-and-medicine/human-anatomy-and-physiology/skeletal-system/v/ligaments-tendons-and-joints

Putitalltogether:

CRASH COURSE: SKELETAL MUSCLES

https://www.khanacademy.org/partner-content/crash-course1/partner-topic-crash-course-bio-ecology/crash-course-biology/v/crash-course-biology-130

THE FUZZ SPEECH

Afterwatchingthepreviousvideowatchthisvideoandthinkaboutthemovementofthemuscles,myosinandactinandhowthefuzzappliestothismovement.Whatwouldhappeniftherewasnoslidingaction?Whatwouldhappeniftherewasonlyalimitedslidingacaction?

https://www.youtube.com/watch?v=_FtSP-tkSug

ESSENTRICS ACADEMY | LEVEL 3 CERTIFICATION | STUDY GUIDE 9