Strength Training: Lower Body (Knee & Hip Axis) Training
As an advanced lecture following the "Differentiated Strength Training for Spine and Shoulder Girdle" module in Health Personal Trainer, the focus here is on weaknesses and imbalances in the leg axis. Specifically, the anatomy of the knee, ankle, and hip joints is thoroughly discussed. Additionally, misalignments of the leg axis are illustrated, and their causes and effects on the musculoskeletal system are examined. In groups, familiar stereotypes for imbalances in the leg axis are discussed, and solutions are sought collaboratively.
The second part of the lecture involves familiarizing oneself with a test for determining leg axis and ankle joint stability: "Balance Error Scoring System (BESS)". With its help, weaknesses and imbalances can be localized, and ones performance can be compared with reference values of different age groups using a standardized table.
The final part of the class is practical. In addition to theory, practical examples are provided on how to train correctly when facing issues with the leg axis. This includes various strengthening and mobilization exercises to counteract any imbalances. The goal is to strengthen the leg muscles, stabilize the leg axis, and ideally combat misalignments altogether.
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