Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Download Fundamentals Pro Manual - Applied Movement Neurology
Document related concepts
no text concepts found
Transcript
FUNDAMENTALS Professional Manual David Fleming, AMNp. AMN Fundamentals ! ! Pro Manual ! ! Contents: ! ! What's in this manual? - Pg 4! ! AMN Strength - Pg 5! ! Contraction Continuum - Pg 7! ! Focused Attention - Pg 9! ! AMN Skill - Pg 10! ! Practice Practice Practice - Pg 17! ! The Keys to Skill Acquisition - Pg 19! ! Combining Skill Movements - Pg 20! ! Strength Session Frequency - Pg 20! ! Self-Assessment Biofeedback Markers - Pg 21! ! Dynamic Joint Mobility Sequencing - Pg 27! ! Programming - Pg 29! ! Tidbits - Pg 41! ! Introduction - Pg 2! ! ! ! ! ! ! ! ! References - Pg 43! Copyright © 2014 - AMN Academy Limited Page 1 Introduction ! The AMN movement system offers progressive coaching through an extensive series of exercise modalities that are good for both brain and body. ! ! The theoretical basis of this system is grounded in the concepts of functional neurology and neural plasticity. Research into the effects of various exercise parameters on brain health is pouring out of the neuroscience world and acting to confirm scientifically what we have seen anecdotally for years. ! ! ! |The brain and nervous system gives rise to everything you have ever or will ever experience, emphasising the health of the brain through specific movement choices promotes a level of functional wellness that cannot be matched by traditional exercise methods. David Fleming AMN creator and Co-founder| Those that continue to learn and challenge their bodies to move in complex and varied patterns throughout their lifetimes show greatly enhanced cognitive function, lower disease rates, greater mobility, flexibility and strength well into old age. Those that follow a more sedentary existence from early adulthood onwards display quite the opposite.! ! The human body is a self-regulating, self-healing system that is perfect in its design. To promote health and wellness throughout our lifetimes we must merely engage with our design on a regular basis. The brain is ready to learn, change and grow at any age. In the absence of disease, low energy levels, poor posture, balance, coordination, strength, mobility and memory are traits that reflect poor lifestyle choices. ! !Complex motion ! |As we interact with our environment in progressively more sophisticated ways, we develop our brain through feedback with the outside world. The more complex the movement, the more complex the nervous system. The more complex the nervous system, the better able the species is to interact with its environment. The more interaction with its environment, the more the brain grows. The more the brain grows, the better the species is able to adapt and flourish. www.Lifeneurologyclub.com| ! The AMN fundamentals programme coaches you through body weight exercises aimed to serve as the foundations for ever more increasingly challenging and complex movement progressions. ! ! Drawing on elements from gymnastics, hand balancing and martial arts, the system shows you how to break free from traditional exercise methods and begin the journey towards mastering skills which allow total control of your body through strengthening techniques. ! ! How the programme works is, you simply pick the strength and skill progressions that you want to learn,and follow the progressions coupled with the training parameters through to the mastery phase, reaping its benefits. ! ! Enjoy!! ! Copyright © 2014 - AMN Academy Limited Page 2 |We have a brain for one reason and one reason only, that’s to produce adaptable and complex movements. Daniel Wolpert MD, Neuroscientist, Engineer.| ! ! |The brain is the governing system of the body requiring 'fuel' and 'activation' to survive. Complex movement 'activates' the brain. A stronger governing system is a more robust system with a higher potential for health and wellness David Fleming AMN Creator and Co-founder| ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! Copyright © 2014 - AMN Academy Limited Page 3 ! What's in this manual? The contents of this manual describe the theoretical basis for strength and skill development as well as their advantages for both you and your clients. ! ! Progressive strength training is essential and optimises the adaptation of the Human organism. This guide outlines training variables involved in skill work and offers a framework in which to practice. Ultimately, this is to enhance learning and promote the brain enhancing effects of this type of exercise. ! ! There are many body weight training systems out there but none whose content is based purely on the merits of driving neural plasticity. This programme can offer sound and accurate theoretical explanations as to the neurological and physiological effects of such exercise. ! ! AMN is not about guru mentality. It is bigger than our own movement skills or physiques. It is a philosophy that wishes to learn from the teachings of multiple movement modalities, experts, functional neurology, neuroscience and anecdotally based experience, all of which offer something unique to the lifelong endeavour of fuelling our brains natural plasticity. This is the key to health.! !! !! !! !! !! !! !! !! !! !! !! !! !! !! !! !! !! ! Copyright © 2014 - AMN Academy Limited Page 4 ! AMN Strength The strength movements featured in this course are essentially split between 'General', 'Floor' and 'Gymnastic Rings' movements. ! ! Each of the Floor movements act to build positional strength for more advanced body weight progressions and predominantly utilise isometric contractions. Fundamental Olympic Rings employ isometric, eccentric and concentric contractions while the General strength practice sees more traditional concentric work. ! !Adaptation ! Progressive strength training of any kind drives adaptation of the organism on 3 levels:! ! 1: Increased spinal motor neuron excitability. The motor neurons fire with more ease, frequency and intensity to produce ever increasing levels of force production by the muscles! ! 2: Synaptogenesis within the spinal cord. A synapse is the area where communication between 2 neurons occurs. Synaptogenesis is a process by which the connections between neurons (of which there are approximately 1 billion within the spinal cord) alter in structure and increase in number. This generates a more robust system.! ! 3: Physiological adaptation of the soft tissues, muscular and connective. This level of adaptation is well documented in the strength training literature. Tissues consequently become denser and stronger. ! ! Research has shown that strength training alone does not alter motor map organisation. That is to say, that it doesn't have much of an impact on brain structure. Certain strength movements or positions can improve function and this is achieved by focusing on exercises that really emphasise development of the core musculature. ! ! If you choose to take the AMN certification programme you will learn, in detail, the workings of the nervous system as it pertains to movement. You will be able to apply some of the movements discussed in this course with more accuracy and specificity to yourselves and your client base. If you do not wish to delve deeper into the inner workings of the brain and body just take a moment to read the following section that gives a slightly different perspective on the importance of exercises that emphasise core activation.! !The Spine and Cerebellum ! The Cerebellum (Cb) is a part of the brainstem that shall be further discussed in the skill section of this manual. It is an area of the brainstem that is divided into 3 functional zones. The zone of interest with regards to the AMN strength movements is the vermis or medial zone. This is literally the middle zone of the cerebellum and it governs our overall movement capacity, strength and flexibility. ! ! ! ! ! Copyright © 2014 - AMN Academy Limited Page 5 The middle of the Cb is intrinsically linked to what we shall call the 'mid line' of the body. That is everything that connects to the axial skeleton;! ! - vestibular system ! ! - teeth!! ! ! - eyes ! ! ! - ears !! ! ! ! - face !! ! - spine! - cranium! - jaw! - pelvis (technically not part of the axial skeleton)! The cerebellum receives unconscious proprioception from all parts of the body, predominantly from the muscle spindles. If we have poor posture or more accurately described, poorly facilitated core muscles, the medial zone of the cerebellum will be forced to relay meagre information as to the integrity and stability of the spine to the areas of the cortex which it communicates with. This is kind of a big deal! ! ! If the brain doesn't perceive the spine to be mobile and stable, it will never allow the full potential range or contractile motion to be realised from the limbs. A poorly positioned and immobile spine will also have knock on effects to other extremely important systems such as vision and balance. The eyes, ears and spine are intrinsically linked via the Medial Longitudinal Fasciculus. This is a tract within the brain that connects the neurons that control eye motion, the vestibular system and the intrinsic spinal musculature.! ! Afferentation describes information going from the body to the spinal cord and brain. Poor information from the mid line of the body or indeed from any part of the body is described as deafferntation. A deafferentated cerebellum will produce more errors in our movement control, reduce the capacity for the associated muscles to be recruited and therefore increase our risk of injury.! ! A strong, stable and mobile spine has the capacity to relay excellent subconscious proprioception to the cerebellum which will continue to spread the good word to higher cortical structures. In this scenario, as the brain orders a motion to occur, fewer errors in the execution of the movement will occur and greater or more appropriate levels of force may be produced. ! With this information in mind you can see how gymnastics based strength training is very beneficial. In comparison to traditional weight training and especially isolation exercises, gymnastics offers very little joint compression and constant emphasis on spinal stabilisation through core activation. ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! Copyright © 2014 - AMN Academy Limited Page 6 ! ! ! The contraction continuum Isometric - Eccentric - Concentric When only utilising body weight progressions, the difficulty of the exercise is not increased by adding extra weight to a barbell but by manipulating joint angles, altering leverage and progressing from isometric to eccentric to concentric contractions. ! ! This process is utilised out of necessity. Some of the more advanced gymnastics positions are simply too difficult to jump straight in to. Performing a regressed version of a movement isometrically, allows the tissues and joints to be exposed to the demands necessary to perform the full movement while adding strength progressively. ! ! Isometric contraction:! ! |Action in which the proximal and distal muscle attachments do not move relative to one another. Mel C Siff Supertraining| !! Isometrics and motor learning ! Everything in the AMN system is designed to promote the trainees capacity to enhance motor learning of the skill. Isometrics work as a foundation for the following:! ! 1.! Strength development at progressively challenging joint angles serve to promote the necessary strength for more advanced strength skills 2.! Act as a platform for focused attention ! The term 'contraction' means shortening. It is important to understand that in an isometric contraction, it is the joint angles that remain fixed to produce tension. The muscle tissue still shortens to some degree to produce tension. ! ! The vast majority of the fundamental strength moves employ isometric contractions. Although this manual will not delve into the intricate details behind the physiology of these muscle actions, there are several references online that are worth looking into. ! ! Those with a background in traditional strength training and/or bodybuilding will most likely be extremely weak in any 'straight arm' strength skill such as planche regressions or handstands. This is due to the training philosophy that locking out joints reduces muscle tension and therefore incomplete ranges of motion are often advocated to maximise muscular tension and damage. This may well be true in certain isolated exercises. ! ! With gymnastics based strength progressions, leverage is manipulated to place huge levels of tension on lengthened muscle tissue. The reason people are so weak in straight arm positions is due to the fact that there is very limited actin and myosin inter-digitation at angles of full joint extension. Much of the tension is dispersed to the tendon and connective tissue which in itself makes isometric work invaluable in the strengthening of the system. This is also well documented. Tendons and ligaments are involved in the Copyright © 2014 - AMN Academy Limited Page 7
