FRC Meeting Notes (1).docx

FRC – A system of training which applies scientific methods to expanding active, usable, functional ranges of motion. Principles of Progressive Adaptation Using incremental loading strategies in order to induce adaptive mechanisms in various tissues 

Irradiation – The spreading and increased strength of a response. This law speaks to the fact that t hat neurological activation of musculature surrounding the intended muscular contraction will act to ramp up strength/tension development. o Intensity Gradient Example (Make a fist) o 

Flexibility – The ability to passively achieve extended ranges of motion. Mobility – The ability to control ranges control ranges of motion. Injury – Tissue damage occurs when applied load/stress exceeds the load bearing capacity of the tissue. Load>Capacity=Injury Load>Load=Prevention Benefits to the FRC Progressive tissue adaption = protection/injury prevention Improved neurologic function A means of rehabilitation Strength development Improved athletic function Articular health & longevity      

Expand Simultaneously strengthen & increase articular ranges of motion. Control Conditions the nervous system to maximize active articular range capabilities Induce progressive adaptations for tissue preparations and/or safety Create Develop baseline movement fluidity by practicing progressively more complex sequential articular flow patterning 

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Expand - PAILs & RAILs Capsule One-Joint Multi-Joint PAILs   

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Using Isometric conditioning in progressively larger articular angles in order to simultaneously expand & strengthen increasing ROMs

RAILs 

Using isometric conditioning in progressively small articular angles in order to simultaneously expand & strengthen decreasing ROMs

Joint Angle

Control – CARs CARs (Controlled Articular Rotations) Utilizing active, rotational movement drills at the otter limits of motion in order to stimulate articular adaptations, outer range control, and kinesthetic awareness I. Articular Screening II. Rehab III. Articular Health & Longevity IV. ROM Maintenance 

Create – PALs & RALs PALs/RALs (Progressive & Regressive Angular Loading) Using kinetic loading strategies in order to teach the nervous system how to control ROM’s Passive Range Holds Lesser o o Passive Range Lift-Off End-Range Isometrics o o End-Range Rotational Training Greater Kinetic Stretching o 

Isometrics I. Can allow us to override the stretch reflex II. Efficiently and effectively activate motor units III. Build strength and induce tissue adaptation in long/short ranges IV. No unnecessary/excessive afferent input V. Safe (No Sheer Force) Eccentric Neural Grooving – Using eccentric training in order to induce both tissue & neural adaptations with the ultimate goal of improving movement control. I. Optimizes tissue adaptation II. Continues to improve flexibility III. ‘Safe-guards’ ROM’s (Principal of Specificity IV. ‘Groves the nervous system for movement