2008 Power Plate. All rights reserved. Power Plate, the Power Plate device/logo,
pro5, pro5 AIRdaptive, pro5 HP, my5, my3, Acceleration Training, and My Body.
CORE FUNDAMENTALS STUDY MANUAL
TABLE OF CONTENTS
INTRODUCTION
3
4 5
WHAT IS THE POWER PLATE? HISTORY AND DEVELOPMENT
BIOMECHANICS
6
6 7 9
THE POWER PLATE AS A TRAINING ENVIRONMENT VIBRATIONS ACCELERATION FORCES
NEUROPHYSIOLOGY
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11 12 13 13 14 14
BASICS OF NEUROPHYSIOLOGY REFLEX ARC NEUROLOGICAL MECHANISMS LEVELS OF ADAPTATION SUPERCOMPENSATION SUPERCOMPENSATION
RESPONSE & ADAPTATION
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16 17 18 19 19 20 21
NEUROMUSCULAR ADAPTATION FLEXIBILITY / MOBILITY BONE DENSITY HORMONE PRODUCTION DISEASE & DISABILITY PAIN RECOVERY & REGENERATION
ACCELERATION TRAINING™ METHODOLOGY
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23 26
EXPLANATION OF MODALITIES MODALITY SETTINGS
GLOSSARY
27
REFERENCE LIST
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© 2008 Power Plate. All rights reserved. Power Plate, the Power Plate device/logo, pro5, pro5 AIRdaptive, pro5 HP, my5, my3, Acceleration Training, and My Body. My Time. are registered trademarks and/or trademarks of Power Plate International Ltd., Power Plate North America, Inc. and/or their affiliates. All other trademarks are the property of their respective owners. Power Plate machines are protected under patents and design rights in numerous countries around the world. Power Plate retains all rights (including copyright, trademark and all other intellectual property rights) in relation to all information provided in this manual. You may not copy, publish or distribute any of the information contained in this manual, or in any other documents published by Power Plate, without the prior written consent of Power Plate.
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INTRODUCTION
A PARADIGM SHIFT FOR EXERCISE? The more fast-paced and stressful our lives become, the more we seek practical solutions in our attempt to remain healthy. Unfortunately, too few people exercise properly or as often as they should to achieve their health and fitness goals; with a large number being unwilling or unable to perform “regular” exercise programs. Add to this that there is a very large number of people that the conventional exercise interventions to improve strength; such as resistance training, is simply not a viable option, as they may have poor exercise technique, orthopaedic injury/pain or require a high level of support and motivation. In studies conducted worldwide, to try to understand the reasons why people do not take part in regular, structured physical activity, the following points were citied as barriers:
• Too physically demanding (people believed they were too unfit, to get fit) • Too complicated • Not enough time • Feeling uncomfortable in a social setting • Bad previous experiences • Not achieving goals or expectations not being reached • Feelings of lack of support
Acceleration Training™ represents a unique paradigm shift in strength training as it allows the body to produce force with less concern for high mass, high impact, high velocity training. Power Plate® equipment allows strengthening to occur with low risk to joints, and less risk of injury whilst in many cases greatly reducing the time necessary to achieve the participant’s goals.
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WHAT IS THE POWER PLATE®? The Health & Fitness and Performance Industries are rife with fads and trends. Often, these products or activities are based on unfounded claims with little research or evidence to support them and frequently the results do not match the hype. This is not the case with Whole-Body Vibration (WBV) and Acceleration Training™ (AT), which has more than 30 years of practise-based evidence and scientific research to support its efficacy. It has become increasingly clear that this training intervention is valid, effective and will continue to grow. Using the principals of Acceleration Training™, the Power Plate® machine can help people to improve sports and functional performance, enhance fitness and wellness, and even expedite recovery from injury. As an exercise intervention, Acceleration Training™ can provide the following advantages: • Shorter training duration for similar results • Increased muscle strength and Power • Improved flexibility and range of motion • Enhanced neuromuscular function • Increased blood circulation • Aids in the reduction of pain • Increased Bone Mineral Density (BMD) • Increased levels of key hormones – Testosterone, Human Growth Hormone, IGF-I, and Serotonin • Recovery and Regeneration • Improved balance and coordination As research continues, we are learning even more about the benefits of Acceleration Training™ through advanced WBV technology. Although studies use different variables in vibration and methodologies, they all point to the benefits of using this type of intervention. As our understanding of this kind of training increases, the implications in terms of who could derive benefits from it also becomes clearer. As a result of this, new research is being conducted into the use of the Power Plate® device in a Fitness and Performance, Healthcare and, Beauty and Wellness industries.
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HISTORY AND DEVELOPMENT Whilst WBV may seem like a brand new technological innovation, the first implementation of vibration to improve human function and performance dates back as far as to ancient Greece, where physicians used saws covered in cotton to transfer vibrations to those parts of the body that required stimulation. These manual devices could only offer vibration in one direction, when actual vibration delivered in more than one direction wasn’t developed until the middle of the 19th century. At this time, physicians started to use machines that could produce both up-and-down and circular movements to treat disorders as diverse as neuralgia, atrophy, emaciation, and constipation. Professor W. Biermann was one of the first modern scientists to realize the potential of vibration – he studied Rhythmic Neuromuscular Stimulation (RMS) through cycloid vibrations, the foundations of today’s acceleration technology. Acceleration Training™ was initially used and researched in the former Soviet Union during the 1960s to enable cosmonauts to withstand the negative effects of microgravity whilst in space.
Guus Van der Meer
In later years, vibration science was studied extensively and research showed benefits fro muscular strength, flexibility, power, bone mineral density, circulation, and recovery. Dr. Nasarov published research stating that the unconscious muscle contractions that were induced by vibration could be the key to halting osteoporosis and strengthen bones significantly. Subsequently, ballerinas plagued by injuries were studied, with tremendous benefits being seen including increases in jump height and strength and reduced incidence of injury. In 1989, Dutch Olympic coach, Guus van der Meer introduced the technology to Western Europe. The paradigm shift to this training method offered the possibility of optimising human function naturally, using the body’s own reflexes; while preserving joint health, and maximising power. Seeking to improve upon the vibration models available, Guus van der Meer’s development of the Power Plate® device relied on his own clinical data, imagination and invention. He slowly improved on each of the separate functions and parts of the early machines in order to develop the mechanisms in a platform that he thought would promote the greatest benefits. Today, Power Plate® equipment is represented internationally, and offers many beneficial applications such as: fitness, health, anti-aging, wellness, rehabilitation, functional, and sports performance enhancement. Many professional sports teams use it as a standard training protocol and the list of home-users, coaches, trainers, scientists, doctors and therapists using Power Plate® equipment is growing daily.
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BIOMECHANICS
THE POWER PLATE® AS A TRAINING ENVIRONMENT he Power Plate® machine’s mechanical vibrations oscillate in three T dimensions, they are: (Fig.1)
• Vertical axis (up-and-down) Z axis in diagram • Frontal plane (side-to-side) X axis in diagram • Sagittal plane (front-to-back) Y axis in diagram
The manipulation of frequency and amplitude (rate of vibration and size of movement), creates what is known as acceleration, which can be compared to g-forces on earth. Our bodies are accustomed to, and respond to the gravity on Earth which is defined as one g-force. The force of gravity the body experiences is dependent on mass (weight) and so with increased mass (such as a barbell or dumb-bell) you have to get stronger to cope with the increase in force. The Power Plate® machine however can be used to manipulate acceleration, therefore creating an environment that means the body will be stimulated to increase force due to higher g-forces without the need of additional (mass) loads being placed on the muscular-skeletal system. The result of the above movement and acceleration of the base-of-support is a rapidly moving surface. This in turn stimulates your reflexes to induce the responses needed to keep you safe and upright and allow your muscles to produce more force on an unconscious level. The physiological evidence of this improved muscle strength can be seen through Neurological and Myogenic Adaptation.
Fig. 1- Three Dimensions of vibration • • •
Vertical axis (up-and-down) Z axis in diagram Frontal plane (side-to-side) X axis in diagram Sagittal plane (front-to-back) Y axis in diagram
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VIBRATIONS IN GENERAL Although the application of vibration in training is relatively new, the truth is vibrations are everywhere, they surround us in our everyday life. Many times we aren’t aware of it but vibration is present through various forms like sound and music, light and color, in the interaction between the planets and satellites or between atoms in molecules…
Harmonic vibrations
Definition of Vibration: A PERIODIC REPEATED WAVELIKE MECHANICAL MOVEMENT. Non-harmonic vibrations
There are two primary kinds of vibrations in general:
• •
Harmonic Vibration: orderly oscillations, stable in form, shape and speed (amplitude and frequency). Often gives a pleasant feeling (music or a rocking chair) Non- Harmonic: disorganized and unstable. Unpleasant sensation (earth quake, poor violin player).
Fig. 2 Examples of Vibration Types
Characteristics of Vibration:
• •
Frequency: number of times per second that the oscillation moves up and down. It´s expressed in Hz (hertz). Amplitude: displacement per cycle. The traveling distance per wave. Expressed in mm (millimeters).
Power Plate® machines use vibration as a principle to induce accelerated muscle and neurological stimuli, responses and adaptations.
Fig. 3 Vibration wave
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CHARACTERISTICS OF POWER PLATE® VIBRATIONS The Power Plate® machine is a multi-dimensional vibration device that uses primarily vertical displacement, but also residual frontal and sagital displacements as well. The vertical movement of the Plate is the only one that´s measured on amplitude and frequency (25-50 Hz) and is the main responsible of the accelerated adaptations and responses observable through training.
Sagital Dimension/Axis
The sagital and frontal plane displacements are significantly less, (thus have play less of a role in acceleration forces) but are extremely importantly at the level of proprioceptive feedback. This seemingly small, yet important factor means that even static training, in what appears to be a single plane, is in fact dynamic and multi-dimensional! The main reason why the Power Plate® device is mainly vertical displacement connects with gravity force. As gravity is the main force that we are always and at all-times dealing with in order to stay and remain in a vertical position, locomotor or even move objects, as light as they could seem! Gravity is a vertical force that’s constantly pulling us downward. As the Power Plate® surface moves mainly in a vertical oscillation induces a more functional and enhanced “gravitational environment” to train on!
Frontal Dimension/Axis
POWER PLATE IS MULTIDIMENSIONAL GRAVITY BASED TRAINING
Vertical Dimension/Axis
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CLASSIFICATION OF ACCELERATION FORCES (G-FORCE) G-Force is the force induced by gravity in out body. 1G is the force that we have to deal with in every day life and in tasks that we have to perform.
1G = 9.81m/s2 Values greater than 1G: Roller coaster diving, F1 cars, Space Rockets, Air Force Planes. Values lower than 1G: Microgravity as in space, moon or floating on water. FORCE OUTPUT All movement is force production. In order to lift a light pen or to walk we need to produce some amount of force through our muscles to be able to perform these simple tasks. Newton´s first law states that: That an applied force, F, on an object equals the time rate of change of its momentum. Assuming the mass to be constant,
F (force) = m (mass) X a (acceleration) In earth, a is a constant value and it equals the acceleration induced by gravity force (g).
FORMULA OF FORCE F(G/VERTICAL) = M X A (M/S2)
Force = mass x acceleration expressed in Newton = kilogram x (meters/second2)
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FORCE OUTPUT If a 10lb and 2 lb medicine ball are dropped from the same height at the same time, they will hit the ground at exactly the same moment, as the imposed acceleration (gravity) is identical (1g). However the force will be greater in the 10lb medicine ball given its greater mass (f=m x a). A person with a mass of 154 lbs (70kg) doing a plyometric squat will produce far more force than a person of 154 lbs (70kg) performing a regular dynamic squat, because of an increased acceleration, when the mass stays constant. A person with a mass of 154 lbs (70kg) performing a squat with an additional 154 lbs (70kg) will produce far more force than a person of 154 lbs (70kg) performing the same squat without the additional load, because of the increased mass when the acceleration stays the same. The Power Plate® machine and Acceleration Training™ manipulate the ‘a’ factor in this equation. Thus creating a training environment in which force application increases without the need to add more mass. Excitingly, this modality of training allows for a training environment in which both ‘m’ and ‘a’ can be manipulated. For example, if a person with a mass of 154 lbs (70kg) performs a squat on the Power Plate® device with an additional 45 lb (20.5kg) mass (barbell) both the mass and acceleration are increased, thus force (F) goes up exponentially!
Squat on Earth
Plyometric squat on earth
Squat on Power Plate®
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NEUROPHYSIOLOGY
BASICS OF NEURO-PHYSIOLOGY Muscle Spindle: a sensory organism, located between the muscle fibers and running parallel to them. It´s main function is to detect length change and rate of change in a muscle. As a response to a rapid stretch the spindle is stimulated and initiates a response for the muscle to contract. GTO: Golgi Tendon Organ is located in muscular-skeletal junction. It´s main function is to detect the tension and rate change of tension in the muscle ordering the muscle to relax. (inhibition) TVR: Tonic Vibration Reflex refers to the response that occurs when a muscle under Pre-Tension has vibration applied to it resulting it repeated muscle action. As the muscle is going through this massive amount of actions, the movement patterns are reinforced from 1500 to 3000 times per minute, increasing intramuscular-coordination, intermuscular-coordination, and in a very small time period.
MUSCLE SPINDLE IS RESPONSIBLE FOR CHANGE OF LENGTH (AMPLITUDE) & RATE OF CHANGE OF LENGTH (FREQUENCY)
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REFLEX ARC: • • • • •
Receptor (muscle spindle, GTO): site that detects the external stimuli. Afferent Neuron: sends an impulse to the spinal chord Spinal Chord: receives and interprets the impulse (stimuli) . Transmits through a single synapse, a response to a motor neuron. Efferent Side: the neural impulse travels to the effector. Effect: organ that produces the physical response to the external stimuli.
Average duration of the reflex arc: 5 – 15 msecs On the Power Plate® machine the ground moves up and down, generating a rapid change of length on the muscles in contact. This stimulates the muscles spindle from 25 to 50 times per second, far more rapid that what we can detect at a conscious level. The only way that our body can cope with this kind of rapid stimuli is by activating a reflex response that will result in 25 to 50 muscular actions per second.
CLASSICAL REFLEX ARC AFFERENT SIDE SENSORY
RECEPTOR NEUROMUSCULAR SPINDLE
REFLEX = UNCONSCIOUS AND FAST
SPINAL CORD
EFFECTOR MUSCLECONTRACTION
EFFERENT SIDE MOTOR
NEUROMUSCULAR SPINDLE = MEASURES CHANGE IN LENGTH AND RATE OF CHANGE IN LENGTH
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o or dinatio n betwe e n d iffere nt m uscles in m oti on e nces. a motionNEUROLOGICAL sequence the involved MECHANISMS es can fulfill differen t tasks:
• •
The process of neurological adaptation can be summarized as a faster accessibility of the motor units, and more effective execution of the muscle Function as an agoni st achieved (prime contraction. This is through intra and inter-muscular coordination mover) and is characterized as follows: Function as an antagoni st 1. Improved synchronization of the impulses (retardation: pr ovide s a brakin g 2. Improved co-contraction of the synergists force)
3. Inhibition of the antagonists 4. Recruiting ofrt,motor units Function as a synerginumber st (suppo progres s of “motor learning”types thereofwill Recruiting motor stabili 5. zation: ass ists indire ctly in the units.
•
be tter inter actio n between the differe nt movement ) es.
The body learns to use these neurological adaptations available in an optimal way. This is called Motor Learning. (fig 2. the functions of inter-muscular coordination). Fig. 2 The coordination between different muscles in motion
DIFFERENT LEVELS OF ADAPTATION PROCESS The different phases and underlying process doesn’t differ much from traditional training. 1. Neural: inter and intra muscular coordination, increased firing rate of motor units, increased strength. 2. Sensory: repeated stimulation of the receptors increases proprioception. 3. Morphological: increased number of contractile proteins (actin and myosin), increased hypertrophy, especially in the dormant underused muscle fibers. The big difference is that all this happens in a much quicker amount of time, with a bigger amount of muscles fibers involved, and a major reflexive activity, which results in major improvements on coordination and proprioception.
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+
Le
-
SUPER-COMPENSATION 1. Stimulus (training session) 2. Decreased function capacity (up to 24h after training) 3. Recovery (the body’s response to loss of function) 4. Super-Compensation (the body builds up more capacity to cope to a possible repetition of a stimulus of the same intensity). Reaching this phase could take up to 72h. 5. Swing Back to Base Level: the body goes back to it’s initial capacity if too much time passes by until new training session. Important: different physiological systems recover at different phase. Muscles could be at super-compensation phase while tendons and ligaments are still in recovery time. Optimal relation between recovery and training happens when the session is performed during super-compensation peak, resulting in increase of functional capacity. Risk of injury and progressive loss of capacity (overtraining) happens when the training session is performed before or in early stages of recovery phase. + + +
1. Power Plate 3. 1. Stength training Super compensation Power Plate 3. 1. Stength training Super compensation Power Plate 3. Stength training 2. Super compensation Regeneration 2. Level of adaption Regeneration 2. -Level of adaption Regeneration -Level of adaption
-
+
+ 1. Power Plate Stength training adaption of Level
Time 2. Regeneration
L
-
+
Le
-
+ + +
(ca. 48-72h (ca. 48-72h (ca. 48-72h
Time Time
Level of adaption
Level of adaption Level of adaption Optimal Recovery Time + + (< 48 h) + (< 48 h) (< 48 h)
Time Time Time
3. Super compensation
Level of adaption
Level of adaption Level of adaption +-
Regression +
(> 72 h)
+
(> 72 h) (> 72 h)
Level of adaption
-
Level of adaption
Time
Time Time Time
Time Time Time
-
Level of adaption
-
Stagnation
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RESPONSE & ADAPTATION
RESPONSE & ADAPTATION The way the body reacts to Acceleration Training™ follows the same principals as conventional strength and power training – the body simply responds to a set of stimuli. By carefully performing select movements and positions on the Power Plate® device (both passive and active) causes a set of chain reactions at different biological and physical levels. The body’s different systems involved in these responses are the connective tissue, neuromuscular, vascular and hormonal systems. These complex systems interact to provide the necessary reactions to the training environment.
CONNECTIVE TISSUE
STRENGTH & POWER
NEUROMUSCULAR SYSTEM
STABILITY & COORDINATION
MOBILITY & MOVEMENT PREPARATION CORE STRENGTH
VASCULAR SYSTEM
PAIN REDUCTION
BLOOD & LYMPH CIRCULATION
REGENERATION & RECOVERY
HORMONAL SYSTEM
MUSCLE DEVELOPMENT BONE MINERAL
NEUROMUSCULAR RE-EDUCATION
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NEUROMUSULAR ADAPTATION Myogenic Adaptation is the body’s ability to adapt to a stimulus over an extended period of time. The factors that are involved in this specialized type of adaptation include: 1. Hypertrophy - an increase in size brought about by the body’s ability to create more proteins, thus making the muscles bigger and stronger. 2. Intra-muscular coordination - this is when the muscle fibres within the same muscle start working together in a smoother and faster way, resulting in a stronger, more toned muscle.
3. Influences on fibre typification - This allows the body to maintain its fast twitch muscle fibres for longer, thus improving and developing its capacity to develop power and agility. (Fig.3 examples of intra-muscular coordination).
Power Pl ate®® effects: +
POWER
+
Modulation of the ra te of firing im puls es (“ra te c od ing”)
MODULATION OF THE RATE OF FIRING IMPULSES (“RATE CODING”) +
+
Motor units are reach ing MOTOR ARE REACHING the peakUNITS -contr action PEAK-CONTRACTION sim ultane ous (“s ynchr on izat ion”)
THE
=
Inc r e a s e of m a x i m u m f or c e, INCREASE FORCE, EXPLOSIVE ex p lo sive an OF d r eMAXIMUM ac tive str e ngt h qu a lit i es. STRENGT QUALITIES AND REACTIVE
At first, increases in strength stem from a Neurological Adaptation and are characterised by an improved neurological system. These neurological adjustments can set in after only a few days when using Acceleration Training™, rather than up to 10 weeks, as is the case with conventional exercise. Myogenic Adaptation, which usually takes a few months, can take just a few weeks. The way in which Acceleration Training™ stimulates the neurological system is responsible for this accelerated reaction. It is often assumed that only athletes or advanced trainers require the effects of Myogenic Adaptation. However, everyone – especially the elderly - requires the same ability for their bodies to develop in order to maintain balance, strength and the ability to adapt to a surface that they would otherwise cause instability.
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FLEXIBILIY / MOBILITY Nazarov, the first researcher to experiment extensively with WBV as a training method, was primarily concerned with its effect on flexibility. He found that stretch exercises with vibration gave a greater increase in flexibility than stretch exercises alone. The underlying mechanism affecting flexibility was targeted through a shift of the pain threshold and the stimulation of Golgi Tendon Organs (GTOs). This causes the inhibition of the stretch reflex that we all feel when we stretch a muscle, thereby enabling us to increase the stretch. Furthermore flexibility and range of motion are enhanced via the Reciprocal Inhibition mechanism. Subjecting a pre-stretched and passive muscle to vibration increases the tension on the muscle, furthering the GTO stimulation and therefore increasing the relaxation of the muscle fibers. This is the process of Autogenic Inhibition. Alternatively subjecting a pre-stretched and passive muscle to vibration, while its functional antagonists are activated, increases inhibition via the process of Reciprocal Inhibition. Both autogenic and reciprocal inhibition are safe and effective options for enhancing flexibility and range of motion using Power Plate® device and Acceleration Training™. The difference is simply whether you seek passive or active responses.
(Fig.4 nerve impulses responsible for flexibility)
Also the increased circulation and blood flow, increases muscles temperature resulting on decreased viscosity and increased flexibility as well as reducing the pain often associated with flexibility training.
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INFLUENCE ON BONE DENSITY The negative effects of space travel and ‘Zero Gravity’ have been well documented and it is generally known that movement favorably influences the bone remodeling process. The level of resistance (load) influences the reconstruction and quality of the bone. Bone responds better to dynamic rather than to static exercises. If loadinduced local strains exceed the Minimal Effective Strain (MES) – the minimal amount of stimulus necessary to initiate new bone formation – then remodeling will be induced and bone mass is increased. However, if customary bone loading is decreased, or bone is subjected to disuse, its peak strains fall and the remodeling process will cease. To avoid low bone mineral density in old age, it is recommended that people train to elevate their Peak Bone Mass - the maximum bone mass achieved during early adulthood - while the mechanisms for optimal bone growth are functioning at peak levels. This is accomplished by training variation and mechanical loading.
healthy
osteoporotic
Mechanical loading is essential to the stimulation of bone mineral growth and consists of:
• Load magnitude - intensity • Load rate - speed • Load force - direction • Load volume - set and repetition number.
In most cases, it is very difficult - or even dangerous - to train the elderly with the required mechanical loads necessary for bone remodeling to occur. However, as research has shown, the Power Plate® device can safely achieve the loads necessary for bone remodeling.
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INCREASED HORMONE PRODUCTION In WBV training, the body responds by producing increased quantities of Growth Hormones (GH), Insulin-like Growth Factor-I (IGF-I) and testosterone in a very short space of time (eight to 12 minutes). There is also a significant stabilization in cortisol, the ‘stress hormone’. These changes can occur if carefully designed and executed programs are implemented. Controlling movement, frequency, amplitude and work: rest ratio are key to achieving this outcome. Due to the decrease in cortisol levels, this hormonal response to WBV training has not been found to cause either a general stress reaction, or a response that is common for high-intensity exercise. DISEASE & DISABILITY It is well known that individuals suffering from conditions such as arthritis, Parkinson’s, multiple sclerosis, diabetes, osteoporosis and obesity, as well as many other conditions, benefit tremendously from physical activity. Unfortunately, sufferers of these conditions are often unable to exercise due to loss of muscular strength, coordination or balance, joint pain and poor circulation. In many cases, they are also hindered by fear of embarrassment. Because using Power Plate® equipment is so easy, the benefits of physical activity are now within reach for many of those not able to partake in conventional exercise such as walking, weight lifting or cycling. By stimulating the body’s natural ability to increase muscular strength, balance, blood circulation, lymph system drainage, endocrine system response and bone mineral density, individuals are now able to fight the affects of many debilitating diseases. Although, there are no cures for many of the conditions, the Power Plate® machine can provide relief from many of the symptoms suffered and hopefully a better quality of life. Perhaps most importantly Acceleration Training™ offers an inclusive fitness modality to enhance active daily living and, health and wellness.
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REHAB
TRANSFERENCE OF FORCE PRINCIPLE MYOFASCIAL PAIN
PAIN REDUCTION
Whenever pain is being relayed, it is nearly always accompanied by musculoskeletal dysfunction. Once pain starts, the sensations travel on two NEURO RE-EDUCATION classes of nerve fibers to the spinal cord and brain. One set of these pathways is stimulated by the large and fast mechanoreceptors (muscle spindles); the LOAD AT PAIN / STABLE RANGE other pain pathways are stimulated by FREE the smaller and slower nociceptors. One way todesensitize or diminish painISOMETRIC is by stimulation of mechanoreceptors. STATIC IS NOT Research has shown us that stimulation of the larger diameter mechanoreceptors (such as muscle spindles RESTORATION and Golgi tendon organs) PROPRIOCEPTIVE decreases the effective signal delivery of slower-moving nociceptors. This is known as the Pain Gate Theory. It is highly likely that using the Power OUTPUT INPUT to reduce painVS is an effective intervention, as the body’s Plate® machine mechanoreceptors trigger the reflexes, and the pain signals are outraced by mechanoreceptor signals. Pain causes a warning signal, which causes the nervous system to command disuse of the injured area, using a mechanism of spasm. This cycle is called the pain/spasm cycle, and can even cause the muscle itself to become the stimulus for its own pain. The muscle that was the recipient of the nociceptive reaction thus becomes the initiator of a nociceptive signal Acceleration Training™ may offer an unconscious “off” switch to spastic muscles and ischemic areas, via improved circulation and the contract/relax mechanism. Other factors • Stimulation of lymphatic system flushes out the neurotransmitters for pain. • Anabolic hormones and neurotransmitters
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BLOOD CIRCULATION Whole body vibration training also increases blood circulation in the muscles. During contraction of a muscle group the capillaries are squeezed shut. They open to let blood through when the muscles relax. When you alternate contracting and relaxing a muscle, a natural muscle-pump mechanism is created, causing an increase in blood circulation. In WBV training, depending on the selected frequency, muscles (and therefore capillaries) contract thirty to fifty times per second. The muscle-pump mechanism is thereby utilized at an optimum level and blood circulation improves. Research shows that vibration training improves circulation. The increased fluid delivery in the body is due to the enhanced activation of alternating muscle contraction and relaxation due to the stretch reflex and tonic vibration reflex. The result is better metabolic performance, increased oxygen and nutrient delivery, enhanced venous return and improved lymphatic flow. Delivery of nutrition to the deepest cellular level is magnified, while the removal of toxins and metabolic waste supports improved immune systems, enhances the appearance of skin, and supports regeneration, repair and the potential for active and healthy lives. Whole body vibration encourages significant oxygen uptake during athletic efforts and during rest. This promising information offers new applications for acceleration training in sports conditioning, rehabilitation, medicine and wellness. It also offers insight into athletic performance and enhanced movement capacity. RECOVERY & REGENERATION The heart and skeletal muscles, which make up 40 % of total body weight, ensure a rhythmic circulation of the blood. Microcirculation through the organs is also achieved through the muscles’ ability to pump blood and the latest research studies show that healthy skeletal muscles oscillate at specific frequencies and amplitudes. This synchronization of the skeletal muscle fibres, which are not visible to the naked eye, causes a pump and suction effect, supporting the heart and playing a determining role in the blood supply of the entire connective tissue. Where the body is not functioning at an optimum level, WBV normalizes processes that are linked to the biochemical and physical rhythms, thereby initiating and stimulating the body’s natural ability to heal itself.
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ACCELERATION TRAINING™ METHODOLGY
METHODOLOGY The Power Plate® Acceleration Training™ Pyramid (ATP) has been developed on the foundation of pioneering evidence based practice based and practice based evidence. These methodologies are implemented by many leaders in health, wellness, performance and medicine around the world, having worked with / been taught by the Power Plate research, development, education and training team. Whether Acceleration Training™ is being used as a stand alone intervention or an integrated system these methodologies and program guidelines are essential to follow to ensure safe and effective application. The ATP is groundbreaking in its applied knowledge leading to programs for optimal health, wellness and human performance. Use these scientifically proven guidelines and protocols to positively improve the way your clients, athletes and patients, look, feel and function. The ATP is made up of several different layers, each in turn building on the previous. These layers represent the respective ‘modalities’ of Power Plate® training and Acceleration Training™. Additionally every such layer consists of numerous sub layers, which represent different applications of each respective modality. ACCELERATION TRAINING PYRAMID
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EXPLANATIONS OF MODALITIES Movement Preparation Movement preparation is simply the preparation of your body and its required systems needed to move optimally, whether in the training session, in competition or in everyday life. There are many systems that must be ‘warmed up’ before this can happen, including the nerves, joints, muscles, the cardiovascular and energy systems. One of the most powerful applications of the Power Plate® machine is that it delivers just this. Through Acceleration Training™ there is an increased blood flow to passive and active structures, and excitement of the neuromuscular system, energy system stimulation and joint, articular and connective tissue preparation. The result of all of this is that in as little as a few short minutes your body and its systems are now ready for movement, with far greater body awareness, movement skill, tissues are tolerant, reduced injury risk, and more efficient movement. Stability and Coordination Stability and coordination require tremendous neuromuscular system function and integration. Our ability to create correct and efficient movement is the very foundation for all other factors of fitness and performance, such as strength, power, and agility and so on, to be enhanced. Therefore it is crucial that one develops stability and coordination throughout the whole body to achieve maximum results in all other goals. The Power Plate® device enhances our nervous systems capacity to recruit more motor units, improve firing rates and synchronization. It does this in demand to the plates vibrations meaning the body must respond 25-50 times per second. This high volume of work means that new motor patterns can be corrected, established and reinforced in an expedited way. In addition, the multi directional stimulation of the Power Plate® machine creates perfect environment for working against just as we do in demand to the gravity on Earth.
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Core & Pillar A strong and stable core and pillar are the foundation of all strength and conditioning programs as they create stability and efficiency for all other movements throughout the kinetic chain. Furthermore, it helps prevent injury and movement imbalances often the result of a weak and unstable core. Through Acceleration Training™, Power Plate® equipment creates whole chain spinal reflex actions ensuring that at all movements engage the core. Equally impressive is that the Power Plate® machine’s multi-dimensional stimulus is optimally designed to condition the core safely in all planes, making it an excellent tool for achieving stability, strength and power. Finally, it is an perfect tool for injury prevention and rehabilitation of the spine and trunk as it safely loads spine and supporting structures with minimal stress. Strength & Power Acceleration Training™ has been proven to significantly enhance static, dynamic and explosive strength, both acutely and over time. There are many factors to explain this, but primarily due to the Power Plate® device switching on more motor units and the synchronization of these motor units. We also see an improved intra-muscular and inter-muscular coordination, which means the body is firing more muscle fibers, at the right time, in the right order at the right speed! Due to the rapid speed of contracting 25-50 times per second the body must recruit its most powerful (fast twitch) muscle fibers to work, which in turn produce our greatest force. However because of the sheer number of contractions the body must do over time (900 in 30 seconds at 30hz) we must also use our endurance and stabilizer (slow twitch) muscle fibers. Finally, when you stretch a muscle with speed (Power Plate® is explosive) there is a huge increase in force due to usage of stored elastic energy.
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Recovery and Regeneration Recovery and regeneration are very much the limiting factor to many people’s goals. All exercise is a stress, yet can be the stimulus for positive change, forcing the body to adapt to the training, only if it is given the vital elements for recovery and regeneration. This is a very complex and autonomic response in the body influenced by many factors, including nutrition, hydration, stress levels and sleep. The physiological systems perhaps most important to ensure we improve performance following exercise are the circulatory, metabolic, connective, nervous and hormonal. Power Plate® equipment is a proven method for positively impacting on each of these systems, thus facilitating an optimal environment for positive change and growth. In particular Acceleration Training™ can help restore balance in the body by increasing anabolic growth hormones’, lowering stress hormone, increased blood and lymph circulation, promote remodeling of bone and connective tissue and creates relaxation of the nervous system.
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MODALITY SETTINGS
MOVEMENT PREP
TIME
FREQUENCY
AMPLITUTDE
SETS
WORK:REST
MYOFASCIAL
60
35
LOW-HIGH
1-2
N/A
PASSIVE
30
30
LOW
1-2
N/A
ACTIVE
30
30
LOW
1-2
N/A
DYNAMIC
30
30
LOW
1-2
N/A
TIME
FREQUENCY
AMPLITUTDE
SETS
WORK:REST
STATIC
STABILITY & COORDINATION
30
30
LOW
1-2
1:2
STATIC VARIABLE
30
30
LOW
1-2
1:2
DYNAMIC
30
30
LOW
1-2
1:2
INTEGRATED
30
30
LOW
1-2
1:2
TIME
FREQUENCY
AMPLITUTDE
SETS
WORK:REST
STABILITY
CORE & PILLAR
45-60
25-30
LOW
1-2
1:1
STRENGTH
30
35-40
HIGH
2-5
1:2
WORK:REST
TIME
FREQUENCY
AMPLITUTDE
EXECUTION
SETS
BASIC STRENGTH DEVELOPMENT
STRENGTH & POWER
30-45
30-40
LOW-HIGH
S-D
1-5
1:1/2
LOCAL ENDURANCE
30-60
30-40
LOW-HIGH
S-D
2-3
1:1/2; 1/3
TIME
FREQUENCY
AMPLITUTDE
EXECUTION
SETS
WORK:REST
POST SESSION
RECOVERY & REGENERATION
60
35-40
LOW-HIGH
MF
2-3
N/A
INTER SESSION
60
35-40
LOW-HIGH
MF
2-3
N/A
30
30
LOW
P-D (MP)
2-3
N/A
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GLOSSARY
Acceleration: Increase in speed or velocity; the speed at which a muscle can move in one direction. If a muscle is trained against three planes of gravity, it responds with the ability to accelerate faster in any single direction. Fast Adaptation: The neuromuscular system adapts in direct proportion to the stress imposed on it. The greater stimulus imposed on it in a shorter time, the faster it will adapt. Stimulating the entire system at once via vibration technology causes maximally fast adaptation. Fast Twitch: Of, relating to, or being muscle fiber that contract quickly, especially during brief high-intensity physical activity requiring strength. These are the white muscle fibers responsible for explosive motion. European research indicates that vibration training stimulates these fibers specifically. Golgi tendon apparatus: A spindle-shaped sensory end organ within a tendon that provides information about muscle tension. Also called neurotendinous spindle. This is the nerve junction that triggers the relaxing of the antagonist muscle during stretch reflex. The muscle’s gamma spindle system causes the relaxation after being triggered by the Golgi apparatus. Gravity: The force of attraction between any two masses; acceleration of gravity. While gravity normally travels vertically, the Power Plate can simultaneously create horizontal and lateral gravity planes as well. This causes greater adaptation response. Hertz: The SI unit of frequency, equal to one cycle per second; the frequency of vibration applied to a muscle. The Power Plate operates between 25 and 50 hertz, which are considered both safe and effective to achieve the desired results. Neuromuscular: Of or relating to nerves and muscles; jointly involving nerves and muscular elements. Neuromuscular adaptation is the response of nerves and muscles to training. The greater and more various the stress and the more muscles fibers and nerves involved, the greater the adaptation. Power Plate: A vibration training machine used in athletic training and therapy environments to increase explosive strength and flexibility and shorten muscular training and relaxation time requirements. Currently in professional sport and clinical trial beta test sites in the U.S. Proprioceptor: A sensory nerve ending, located in a muscle, tendon or the inner ear, that provides a sense of the position of the body. These nerves cause a muscle to contract or relax. The Power Plate stimulates multiple, high velocity Proprioceptor responses, allowing muscles greater ability to contract and to relax. Stretch Reflex: A spinal reflex involving reflex contraction of a muscle in response to stretching. Also called myotactic reflex. While one muscle (e.g., biceps) is contracting, the antagonist muscle (triceps) is extending and stretching, or relaxing. Supercompensation: The improvement in muscle strength after a muscle recovers from exercise.
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