| PHYSICAL FUNCTION ASSESSEMENT | Sample Physical Function Report  |
| Our functional strength and flexibility assessments are followed by a consultation outlining how to best incorporate strength training into your periodized training plan. |
Ultra-distance runner and cyclist Mike Trevino and Exercise Physiologist Ken Nicodemus from the Fit Stop discuss the benefits of core stability and functional strength training. Find out more about Mike at |
Precision Muscle Function & Strength Training
Strength or Resistance Training includes free weights, calisthenics &/or resistance machines.
The first step in strength training should be to establish a solid musculoskeletal base. This requires an initial focus on exercises that promote muscle balance and function. A popular term used to describe this type of training is core conditioning. Core conditioning and Muscle Adaptation exercises are those exercises that promote stabilization of the spine, torso and even other joint areas. Stabilization and functional motion exercises should also focus on all of the body’s joints associated with activity in order to insure safe and effective strength development.
Core Stabilization exercises are foundational to a successful strength-training program. The core is the body’s center for power production.
Training the trunk, back and pelvis muscles has always been part of the strengthening programs for athletes. Regular conditioning of the core muscles is vital for high performance, correct posture and efficient and functional movement patterns.
The old axiom instructing one to start at the center and then build out can pertain also to the development and maintenance of a stable and efficient-moving body. The Greek philosopher Plato once said, “The most beautiful motion is that which accomplishes the greatest results with the least effort”.
Generally, most authorities agree that a properly aligned structure that works with gravity rather than against it, is most beneficial. A good alignment of the body means that the ears are aligned over the shoulder joints and the shoulder over the hip and hip over knee and knee over the ankle, while the spine itself is maintained in a slight S shape. However, because of prolonged and awkward positions at work &/or because of accumulated muscle weakness associated with over and under-stretching and strengthening of the muscles, this alignment is often compromised. Often dysfunction and pain are a result.
We can prevent poor alignment problems by counteracting the forces against good posture with appropriate exercises that focus on stabilizing the center while improving the function of our muscles and joints.
Exercise and physical activities that cause the body to stabilize itself around it’s center and improve posture are key to improved physical performance and decreased dysfunction and pain.
If you have had a fitness assessment suggesting a low level of lumbo-pelvic control, flexibility or you are prone to overuse injuries you should begin a daily regimen of core stability exercise. These exercises should not be attempted if you are experiencing any pain from injury or have had a recent injury until you have talked with your doctor and have been cleared to exercise.
When you start out, all exercises should be done at a low intensity level (easy). Progress slowly over a two-week period from 2-3 repetitions up to 10 reps. Do not hold your breath and Stop if you experience any pain or discomfort.
