What does the tone modality include? And what does it improve?
Includes light resistance and stretching techniques to improve musculoskeletal function
What is the focus of the tone modality?
Improve strength and endurance
Coordination and balance
Posture and alignment
What are the 2 categories of FS8 Tone exercises?
And what are the types of exercises included in each?
1st category - Used for high intensity workouts, to condition the body thorough all planes of motion and functional movement patterns.
Types of exercises -
Abs and core - dynamic stabilization and abdominal strength
Bodyweight- to increase strength, endurance cardio fitness stability and balance
Activation - use of activation band use around legs or arms to stimulate stabilizing and neutralizing muscles and strengthen alignment and posture
Dumbbells - strengthen upper body and increase heart rate for cardio fitness
Sliders - used mainly under hands and feet to recruit stabilizing and neutralizing muscles to a higher degree. This creates double concentric muscle contraction to challenge the body in indifferent way.
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2nd category - used in restore sessions. Designed to reduce muscular-skeletal imbalance, improve posture and alignment and promote recovery.
Types of exercises-
Static stretches - to release tight muscles and improve flexibility
Proprioceptive neuromuscular facilitation (PNF) - deeper form of stretching to improve range of motion
Dynamic movement - for better mobility and muscle function
Foam rolling - self massage technique to de-tone tight connective tissues, stimulate underactive muscles and assist with recovery
Trigger point ball - used to release hyper sensitive points in the body that can cause movement dysfunction
Equipment used in tone exercises
Activation bands - to add resistance to stabilizing and neutralizing muscles, strengthen alignment and promote strong foundation for movement patterns
Dumbells (2-10kg) , add resistance to enhance muscular endurance, strength and definition, and elevate heartache when used in full body cardio fitness
Sliders - used under parts of body that are in contact with the floor. Create double concentric muscle contractions, recruit stabilizers and neutralizers to a higher degree, enhance Neuromuscular coordination.
The equipment used in restore sessions… and why?
Equipment used to improve myofacial function and recovery.
Foam roller- to detone tight connective tissue, stretch the body and stimulate inhibited muscles.
Trigger point balls - to release pressure sensitive points, mobilize joints and activate underactive tissue for better posture and alignment
Tone Safety guideline.
Set strong foundation by placing hands or feet firmly on ground
Feet usually hip width apart unless the exercise requires a wide stance (and feet adjusted for hip and knee comfort)
Knees move in line with toes.
Hands grip mat with fingers evenly spread apart
Hands placed under shoulders for most planking exercises
Core muscles engaged before moving.
Neutral spine maintained for most exercises. However spinal articulation is encouraged with abdominal exercises such as sit ups.
Maintain a soft bend in knees and elbows to avoid hyperextension of joints
Posture and alignment are priority over load or number of reps.
Encourage members to work within their physical and mental capacity to increase fitness without injury
Tone Regressions…
General rules that can be applied for regression of exercises
Shorten the lever - when the load is carried closer to the body the resistance is reduced.
- bending elbows or knees or placing forearms or knees on floor is ane easy way to Shorten the lever and reduce the load.
Decrease the range of motion- smaller movements will require less strength and stability to perform the exercise with good posture and alignment and recruit the correct muscles.
Widen the base of support - if balance is challenged, moving the stance wider will assist stability.
Reduce the load - choose lighter resistance or no equipment.
Simplify the movement - if coordination is challenged the exercises can be regressed to a more fundamental movement
Tone progressions…
General rules that can be applied for progression of exercises
Lengthen the lever - extend the arms and legs or move the load further away from the body
Increase range of motion - by making the movements more dynamic
Reduce the base of support - moving to 1 arm or leg will challenged the stabilizers more
Increase resistance - choose heavier weight or add a hop or jump to movement
Make exercise more complex to challenge the neuromuscular system
Myofacial - what props used to address myofascial health?
And why.
Foam rolling and trigger point balls.
They incorporate self massage techniques.
Can enhance movement patterns, athletic performance, recovery and wellbeing.
Using self massage techniques such as these can hydrate fascia, reduce adhesion, improve propriorception and movement and change pain perception.
Research shows that combining self massage techniques and stretching can improve mobility and function, over stretching and rolling alone.
It also activates the parasympathetic nervous system and encourages deep relaxation to protect recovery
Myofascial- self massage technique safety.
Avoid self massage if there is redness, swelling, or acute pain
Adjust body weight and position for comfort if direct pressure is painful.
Use slow rolling to detone the tight issue.
Use fast rolling to stimulate underactive tissue.
Pin and mobilize to stretch tissue dynamically.
Fundamental movement: Squat.
Cues.
Muscles worked.
Muscles - targets gluteus maximus & quadriceps
(Also recruits stabilizing and neutralizing muscles across full body)
Cues -
Start heels/feet hip width apart.
Neutral spine.
Engage core.
Shoulders over hips to start.
Weight spread evenly through feet.
Flex at hips and knees and lower down to squat.
Aiming to lower hips in line with knees.
Keep knees in line with toes.
Drive through the heels to stand back up.
Squats.
3 types of
Sumo - feet wider than hips. Toes pointing outward.
Staggered - weight is transferred to one leg
Split - feet split - one infront, one behind. Keeping feet hip width apart.
What are the 6 Fundamental tone movements..
Squat
Lunge
Bend
Push
Pull
Twist
Lunge.
Muscle groups
Cues
Muscle groups -
Prime movers - Gluteus maximus, quadriceps and calf
(Also recruits hamstrings, gluteus medius, gluteus minimus and core to maintain stabilization, efficient movement and balance)
Cues
Start feet hip width apart
Neutral spine.
Enagge core.
Shoulders over hips
Stel one leg back and bend the knees to lower the back knee towards the floor.
Keep shoulders over hips.
Push off both feet to return to come back up.
Maintain neutral spine and a level pelvis throughout.
Lunge.. 4 types of
Reverse - foot steps back into lunge
Traveling - move forward / back with a number of steps.
Courtesy - step or slide one leg on a disgonal behind the body/other leg
Lateral - step or slide one leg in a lateral direction (to side)
Fundamental movement- Bend
Exxercise : Deadlift.
Muscles
Cues
Bend exercises - can help strengthen lower body and reduce risk of spinal injury
Key beding movement = deadlift
Prime movers- Gluteus max and hamstrings
Also recruits core and posterior chain to support and stabilize the movement.
Deadlidt can also improve flexibility of hamstrings, calf and improve hip mobility.
Caan be done in double or single leg
Cues
Feet hip width apart
Press evenly through both feet
Soft Bend in knee to prevent hyper extending and protect lower back
Keep spine and head neutral
Anterior tilt the pelvis and flex forward from the hips (glutes go out behind)
Drive through heels to return to neutral standing positon
Fundamental movement! PUSH
Exercise- Push up
Muscles
Cues
Push uos - strengthens anterior chain, targeting pectorals and triceps
Can use activations bands or sliders for variations
Hands can be in various positions, but for foundational alignment the Cues are:
Place Hands under shoulders
Spread fingers wide, hands flat on mat
Soft bend in elbows (to prevent hyper extension)
Feet hip width apart
Legs straight
Neutral spine.
Engage core
Lower Chest as close to floor as possible whilst maintaining neutral spine
Press into hands to return up to start position.
Allow scapular to protract aroubd the ribs (as you push up - shoulder blades move out and aroubd the ribs) and retract as you lower down (shoulder blades coming closer together)
Fundamental movement- Pull
Exercise - Single arm dumbbell row
Muscles
Cues
Pulling exercises help to strengthen the posterior chain, improve posture and reverse the effects of prolonged sitting.
Muscles - latissimus dorsi, rhomboids, Trapezius, exterior deltoid biceps.
Variety of pulling exercises - includes the dumbbell row.
Rowing exercises - can be done standing, kneeling or lying. Can be double or single arm.
Cues for Single arm dumbbell row:
Flex at hips, as close to horizontal ad possible whilst maintaining support of the spine in neutral positon.
Dumbell in hands , palms facing in towards midline (body)
Allow hands to hang below the shoulder girdle.
Elbow bends to draw the dumbell up towards the ribcage .
Keep wrists straight.
Lower rhe dumbell slowly back down to start position
Fundamental movement - TWIST
Exercise - oblique sit up.
Muscles
Cues
Twist exercises xan be done standing, kneeling, prone or supine.
Spine can be neutral, flexed or extended depending on exercise.
Muscles - obliques, Rectus abdominus, erector spinae
Cues
Laying supine.
Feet placed firmly on ground.
Exhale and articulate the spine to curl up, crossing the ribcage over towards opposite hip.
Articulate the spine back down to start positon.
Avoid pulling the head forward.(no tension in neck, head resting in hands)
