Page 72 - LIN February-2023_web-version

health & fitness

Considerations in Exercise

Exercise programs are performed by lots of people everyday.
Whether with a trainer or independently, there are considerations
that need to be made while performing any and all exercise.

The following need to be considered when executing an exercise program:
• Are there any medical conditions that need to be taken into account?
• Reason for exercises -GOALS
• Open versus closed chain positioning in exercise
• How much weight and how many repetitions?
• Are the joints involved in good or malalignment?

by Paula Allia - PT, DHSc, MTC, OCS

edical conditions should be if working on sport specific training must be considered. The
screened prior to exercise. Some biomechanics when the more distal end of the extremity is planted
Mbut certainly not all considerations tends to call upon the more proximal bone of the joint to move
are heart issues, diabetes, brain (neurological) relative to the distal bone as the distal bone is fixed. A good
or vertigo problems, blood pressure problems, exercise program can include both open and closed chain.
breathing limitations, and medications that Each day, a person uses a combination of both open and closed
someone may be on controlling any of these chain activities. One must consider, however, the condition of the
issues. joints involved.
Specific goals made by someone are If performing a push up, the hands are mounted somewhere
key to address. Depending upon the conditioning and safety of between the floor and a wall depending upon the level of
a person, one may start easy and with only the body acting as exercise tolerance. This position loads the whole arm up through
resistance. As someone progresses from the basics, improving the shoulder complex. If the exerciser has a faulty posture or
strength requires more weight and less reps while endurance specific weaknesses in the rotator cuff, this can cause abnormal
requires more repetitions. This is based on using a percentage of compression in the shoulder and if done regularly with this issue,
the 1 Rep-Max principle. Power deals with increasing speed or the mechanics of the shoulder will falter and place excessive wear
explosiveness in an exercise. In an open chain activity, if you kick and tear on the rotator cuff muscles and the joint articulations.
a ball and move your leg slowly toward the ball, the ball will not In the closed chain squat, proper execution is key. This requires
go very far. If, however, you propel and the leg flies fast toward the strong hips and knees to drive upwards from the squat position. If
ball while the other leg is anchored, more power propels the ball there is a weakness in the hip abductors or the inner quad (VMO),
further. Considerations may vary for sport specific, activity specific, the kneecap (patella) may not properly glide in its track. This can
general conditioning, or in combination. lead to future issues. Aberrant motions when trying to perform a
Exercises can be done in either open chain and closed chain power move can be injurious.
positions. Open chain is when the distal end of the arm or leg The neuromuscular system is a complex system that is taken for
being exercised is non weight bearing in any way. This positioning granted. It begins to develop in utero and matures as we mature
will call upon the distal bone in the joint to move relative to the and develop. Strength, power and endurance all call upon the
more proximal bone. The biomechanics of the involved joints neuromuscular system. The exercises can improve this system’s
are specific. Muscles contract and pull on the bone that they are efficiency and thus allow the body to excel!
attached to in order to move that bone. Kicking a ball with the Don’t be intimidated by exercise, embrace it!
kicking leg or throwing a ball with your dominant shoulder are For further information call Fitness Together in downtown Naples
examples of open chain execution. at 239.263.9348. We have been in business here for 19 years so give us
A closed chain exercise for the legs is a squat whereas for a call today!
the shoulders and arms could be a push-up. The biomechanics
Here’s To Your Health!
involved with open versus closed chain varies and especially

Fitness Together 335 14 Ave South, Naples, FL 34102 239.263.9348 www.fitnesstogether.com/naples
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72 Life in Naples | February 2023