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We know that all exercises are the
same, and that variety is a necessary part of a successful program.
But it is also important to know to that some exercises can be more
effective than others. We must look at the entire body when
evaluating and selecting exercises for a program.
The body can be viewed as a chain. Your limbs (legs and arms) serve
as the opposite ends of the chain. If either set of limbs is
involved in supporting your weight (i.e. a squatting exercise in which
your legs are bearing the weight of your body; a push-up in which your
arms are partially shouldering the weight of your body), the exercise is
referred to as an example of a "closed chain exercise." The end
segment of the chain is closed (i.e. fixed).
If the end segment of the chain (your body) is not fixed (i.e. free-not
supporting the weight of the body), the exercise is referred to as an
"open chain exercise." Most machines are examples of open chain
exercises.
Closed chain exercises are more effective in developing athleticism and
should be chosen over open chain exercises which may increase the risk of
injury. Closed chain exercises provides a natural way of training
the body with functional movements. Functional movements are
important because they required your body (joints, muscles, neurological
system) to "conduct" itself as it normally does. As you exercise,
your joints, your muscles, and neurological system are required to react
to each other as they do in real life. One of the most important
facts is that functional movements facilitate normal proprioceptive
feedback. This means that the
brain must sense the position, location, orientation and movement of the
body and its parts. This can not be accomplished through training
with machines. This can only be done with free-weight training and
performing exercises in functional positions (i.e. standing).
When choosing exercises for your programs, make sure that you are choosing
functional movements that will aid in increasing the abilities of your
athletes.
©2004 S B Coaches College, LLC. All
Rights Reserved
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