Calorie – A unit of expression of energy equal to 1000 cal.
The amount of heat energy required to rasie the temperature of Kilogram or Lit of water 1 degree Celsius.
calorie- The amount of heat energy required to raise the temperature of 1g of water 1 Degree Celsius.
Tendons – Connective tissue that attach muscle to bone and provide an anchor for muscles to produce force.
Self-Myofascial Release Is a stretching technique that focuses on the neural and fascial systems of the body.
Fascial System -fibrous tissue that surrounds and separates muscle tissue.
In between the fascia and muscle is where adhesion or “knots ” form. By applying gentle pressure to an adhesion it helps bring the muscle fibers back into proper alignment with the direction of the muscle or fascia.
This pressure is typically applied to a tender area with use of a foam roller, tennis ball, lacrosse ball, Triggerpoint Grid or other tools.
Pressure is applied in 20 – 30 seconds intervals, then rolled through.
SMR is a helpful technique in all phases of fitness; Warm-Up, While training and as a cooldown.
Self-Myofascial Release – Another form of flexibility that focuses on the fascial system in the body.
Stretch / Shoulders / SMR
* Stretch Sets : Holding a stretch for 20 – 40 secs is 1 set **Perform Better Band http://www.performbetter.com/webapp/wcs/stores/servlet/TopCategories1_10151_10751_-1
Static Squat Stretch* External Hip Rotations – 8 each side Static Hamstrings Stretch*
KettleBell Single Arm Shoulder Press 10reps,10lbs KettleBell Single Arm Up Grip Press 5reps,10lbs Half kneel Hip Stretch* -Above 6 Movements Done in Sequence for 3 Sets
BW Hi rows 30 each Direction Lateral Raises 15 reps, 10 – 15lbs Yoga Block Hamstring Stretch * Resistance Band Shoulder Press 12 reps,60lbs PB band** External Shoulder Rotations