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Physiological Command Charter

Understanding and gaining Physiological Command results in winning performances, personal bests, and optimal health ... reaching your goals. Controlling the body is complicated, but the process of action, especially in athletics, becomes automatic with training. The following comprehensive list of principles are the basis of program design to gain Physiological Command.
  1. The body is limited AND empowered by gravity and the principles of Newton's Laws (1. A body at rest tends to stay at rest, a body in motion tends to stay in motion. 2. A body accelerates in direct proportion to the force applied to it. 3. Every action has an equal and opposite reaction.)

  2. Athletic participation is a continuous interplay of force generation and force attenuation (force management to prevent injury).

  3. Structure and function are related. Structure affects function and function affects structure.

  4. Proper stress and workload causes adaptation and improves performance.

  5. The body is a chain of motion (a kinetic chain), acting on the ground, in the air or in water.

  6. The motion of one part of the body affects other parts of the body.

  7. Intentional motion of one part of the body is always assisted, stabilized and sometimes initiated by another part of the body.

  8. Postural alignment, dynamic balance and stability balance are a foundation of motion.

  9. The abdominal-lumbar-pelvic-knee relationship is a foundation of motion, performance and safety.

  10. Motion and stability of the low back, pelvis and abdominal muscles -- "the core" -- greatly affect total motion and performance and safety.

  11. The upper back-scapula-glenohumeral joint-elbow joint relationship is a foundation of motion, performance and safety.

  12. Motion is initiated by the pulling force of muscle action (muscles can only pull or contract).

  13. Muscles cause the rotation of bones around joints.

  14. The position of nearby joints affects (defines or limits) the function of the primary joint motion and the two-joint muscles involved because of the limited length of muscles and/or the feedback of stretch receptor mechanisms.

  15. Unlike an automobile which has a separate motor system, drive system and a transmission system, the muscular system incorporates all three systems in one. Specified muscles have altered function according to speed and joint position. The training of specific muscles is more effective when they are used in closest possible alignment with the direction of resistance, with an understanding of moment arm effects, speed of motion and optimal muscle length-tension relationship related to joint angles.

  16. Muscles attenuate the forces on joints, tendons and ligaments, but incorrect motion can increase forces on a joint and harm the joint, muscle and skeleton.

  17. An athlete learns to react to forces generated by resisted motion by using proper muscles and joint angles to flow ("ground") the forces to the earth in a safe and effective manner.

  18. Motion can be classified six ways: uniplanar, multiplanar, open kinetic (e.g., kicking, throwing, swimming), and closed kinetic (e.g., squatting, push-ups), pushing (pressing), and pulling.

  19. Muscles work at different speeds or intensities using predominantly one or a combination of three energy systems (ATP-PC, Anaerobic Glycolysis, and Steady State Aerobic).

  20. Muscles vary in their contraction type (Endurance or Slow Oxidative [SO], Fast Oxidative Glycolytic [FOG, and Fast Glycolytic [FG]). The genetically determined proportions of these fibers affects athletic performance for various sports. The fibers should be trained specifically for sport, keeping in mind that all still need to be trained for overall conditioning and health.

  21. Different people respond differently to specific training, so tuning is required so that the "lesser" important muscle energy systems and contraction types do not hinder the primary muscle action specific to the sport. Athletic success depends on genetics and hard work that is properly chosen.

  22. At least 48 hours of rest is required after intense strength training of a specific muscle group. Nutritional support can speed recovery, which can be enhanced with active rest. The rest can be passive rest or active rest.

  23. Choosing and defining exercises for a program design depends on nine steps: (1) determining what the athlete is trying to accomplish to meet the specific goals of the exercise and apply the knowledge of the limits of anatomic structure and physiological/metabolic status and capacity of the athlete, (2) determining whether the base of support during exercise is stable or unstable and responding by using appropriate internal stabilization, (3) optimally aligning the line of resistance with the line of pull of the muscle(s), (4) determining an effective starting position that safely involves stabilization of the spine and other joints, (5) determining the speed and level of resistance for overload with proper level of control, (6) teaching the athlete to monitor for continuous joint stability and the safe flow of forces during motion, (7) teaching the athlete to continuously monitor the Path of Motion during exercise for alignment with the goal of the exercise, (8) monitoring the safe and effective Range of Motion and Path of Motion that is defined by anatomy, level of control, level of resistance and the resultant force, and (9) monitoring the intensity of exercise using personal signals, such as heart rate, respiration rate and talk test, discomfort level, and level of perceived exertion.

  24. Exercise is recommended according to (1) FREQUENCY, such as days per week, (2) INTENSITY, such as how fast or how heavy, (3) TYPE of exercise, such as sprinting, running, skill training or lifting and (4) TIME, such as the duration of exercise in a session. Remember FITT. Specific goals of an athlete factors into the emphasis or priority of these principles in any program design.

  25. Six characteristics of success are needed for training and winning: (1) the athlete's genetic ability, (2) opportunity, such as time availability, weather (heat, cold, wind, wet surfaces), equipment and facilities, (3) instruction from coaching and self-learning, (4) motivation and desire, (5) peak performance timing to assure that that the ideal state of performance occurs during key events, and (6) resilience and adaptation to defeat and failure.

  26. Resilience and performance depends on nutrition, rest and sleep. Lack of nutrition, rest and sleep causes decreased motivation and desire, decreased performance, and increased risk of injury and illness ... usually in that order.

  27. Food is chosen and used for health maintenance, recovery, muscle building and fat loss (body composition maintenance) and is necessary for fueling a high-energy state during exercise or competition.

  28. The timing and quantity of food intake and nutritional supplements is important for optimal physiological adaptation and performance. Recognize that caloric goals for weight loss can conflict with caloric and nutritional needs for energy for performance, immune system readiness and muscle building. Too little food, at sparse intervals limits energy availability and tissue remodeling and adaptation. Inadequate nutrition may also limit the functioning of the immune system. Too much food at an inadequately-spaced interval to activity causes a full abdomen to limit activity (e.g., hip and spine flexion) and causes digestion to compete for cardiovascular attention, which hinders performance and increases a cardiovascular risks. Too much food in general leads to obesity and associated health problems.

  29. Water is necessary for all activities and should not be restricted (except in excess where it would distend the abdomen or cause sloshing and nausea during activity).

  30. Cardiovascular detraining occurs faster than strength detraining. Rest smart.

  31. In direct relationship to performance and activity, medical conditions can cause challenges to mental disposition, digestion, metabolism, neuromuscular control and balance, cardiovascular delivery (circulation), immunity, skin integrity, and musculoskeletal safety and efficiency. Exercise Programming can be designed (but sometimes prohibited) to avoid medical complications. Exercise programming can also be designed to overcome medical conditions with rehabilitation and conditioning. When medical conditions are involved, the goals of rehabilitation and healing must be supervised by a physician to ensure accurate diagnosis and medical control.

Effective Physiological Command depends on acute senses and intelligence. Your senses can start you in the right direction.

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