Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 1 Training Pillars Fabio Comana, MA., MS., NASM CPT, CPES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN National Academy of Sports Medicine – [email protected] NOTES “Limit yourself to programming, to the how, where, when and where, and you degrade the human spirit and capacity. Understand the WHY and you empower yourself with education!!” » Key benefits of elastic resistance. Scalability of resistance o Increase resistance by stretching – typically stretch 3 times original length with progressive resistance. o Range = 5 lbs. to 150 lbs. Portability and lightweight. Eccentric loading (= DOMS) » Technological benefits of sleeved elastic. Safety - eliminates over stretching / snapping of elastic - injury. Prolongs training tool lifespan. o Eliminates niks & cuts from general use. o Protects elastic from UV rays – degrades product. Safety: » Before any training, you MUST reference “training zone” Zone is created by attaching one end of the elastic resistance to a fixed object. o Mark distances at: 100% Pre length and 100% max-stretch length in a straight line. Needs Assessment: » Understand client’s desired outcomes? » Are their bodies prepared for your workout? Soft tissue injury – repetitive micro-trauma Basic Movement Screens o Overhead reach (against wall with small ball) o Bend and lift – hip hinge, foot stability, stable back.